Best Self May 2016

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san diego VOLUME 1 • NUMBER 4 • MAY 2016

Studio Barre Raising the Barre when it comes to Fitness




10 ways to a happier more youthful life


It's time to drink water

Acquiring Balance EVERYONE NEEDS IT



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

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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.


best self san diego / may february 20162016

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 Carolyn Erickson has been in the fitness industry for 31 years. From teaching classes to managing multi-unit level health clubs, she brings a plethora of health and wellness knowledge to the Best Self table. Carolyn also consults for several gyms and supports clients with nutrition and fitness programming. If you have any questions or have a cool story, please email her at

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 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 / may 2016


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 / may 2016


BEST SELF san diego VOLUME 1


MAY 2016

Publisher EDITOR-IN-CHIEF Mike Miller

Contributing Writers Tracy Benson Stefanie Dumont Carolyn Erickson Debra Metras Brian Stenzler Allana Pratt Nathan Byrd Keith Angelin Laurie Morse Trevor Watson Chris Nielson Lauren Walsh Forgione Carolyn Carpeneti Thorbj枚rg Hafsteinsd贸ttir 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

best self san diego / may 2016




BOTTOM'S UP 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.

Barre 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.


Eric McElvenny grew up in Western PA always knowing that someday he would serve in the US Marine Corp. Eric was your average guy. He loved sports… all sports. And was pretty good at any sport he played but probably better at baseball than anything else.


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

best self san diego / may 2016


Take a look around you in a public space‌ how many people are looking down at their smartphones? Whether it be texting, emailing, scrolling Facebook or reading an article, the more time a person spends on his/ her smartphone, the more likely he/she is damaging the spine by creating Forward Head Posture (FHP)

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Meet Our Writers Acquiring Balance Why Some People Succeed Against All Odds - Meet Eric Mcelvenny The Power Of Many Studio Barre - Raising The Barre 10 Ways To Look & Feel Younger 5 Ways To Supercharge Your Energy Text Neck Ask Allana - Help Me Date Again Teaching My Son To Take Flight Bottom's Up Sugar: Friend Or Foe San Diego Farmers Markets How To Win Every Argument Easing The Pain Of Detox

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Here in beautiful San Diego, we are fortunate to have

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


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

best self san diego / may 2016



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?


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We’re a society of do-ers 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.

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.

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 people do not know what their personal values are.

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 / may 2016


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Why Some People Succeed Against All Odds From Ordinary to Extraordinary Meet Eric McElvenny grew up in Western PA always knowing that someday he would serve in the US Marine Corp. Eric was your average guy. He loved sports‌ all sports. And was pretty good at any sport he played but probably better at baseball than anything else. He attended Annapolis Naval Academy where he played baseball and that’s also where he discovered rugby. Ahhh yes. Rugby. Almost immediately, Eric was better at rugby than he was baseball. He graduated from Annapolis with a degree in mechanical engineering and it was there that he met and married his wife Rachel.

ERIC MCELVENNY best self san diego / may 2016



Kona. He received great coaching, equipment, training, and of course, his prosthetics. It was extremely difficult prepping for the race. So difficult in fact, that Eric almost gave up. Although his coaches were phenomenal and he could physically and mentally handle the training, he struggled with his prosthetics. Eric required a bike leg for the 112 miles of cycling required for the race and he also required a running leg for the 26.2 mile run. If the legs didn’t fit perfectly they would cause him tremendous pain. He got blisters and, at one point, he had developed three separate staff infections where the prosthetic had irritated his skin so bad. He was convinced that IRONMAN was not meant for amputees.


fter graduation, McElvenny was sent to Quantico, VA and then shipped off to Camp Pendleton. His third deployment sent him to Afghanistan where he led an Embedded Training Team (ETT). His job was to advise Afghan infantry soldiers. On December 9, 2011, about 5 hours into a dismounted security patrol through a small village, Eric stepped on an Improvised Explosive Devise (IED) and triggered an explosion underneath his right foot. Fortunately the closest person to Eric was Corpsman Michael Shrum. Michael was a navy man and because the marines do not have their own medics, corpsman are part of their teams. Michael wrapped tunicates around the wound and got him safely to the helicopter. He was in surgery within 40 minutes of the accident but, sadly, Eric lost his right leg below the knee. Eric became an amputee that day.

It took 6 days for Eric to finally make it back to San Diego. He was taken to the Balboa Naval Medical Center where he had several additional surgeries. About two weeks after his injury, Isaac Moore, McElvenny’s Commanding Officer (CO) in Afghanistan sent him an email. It read ‘let me know when you are ready to run your first marathon’. Eric was floored. Losing his leg hadn’t even sunk in yet and his boss was already challenging him to run a marathon. McElvenny had NEVER run a marathon in his life! While he was still best self san diego / may 2016

in the hospital, Eric made a commitment not only to run a marathon but something even bigger. He set his sights on IRONMAN: IRONMAN Kona to be exact. Moore had figured out exactly what to say to push McElvenney’s buttons. A month and a half after his life changing event, McElvenny met Nikko Marcolongo, the Senior Manager of Operation Rebound at the Challenged Athletes Foundation (CAF). The CAF Operation Rebound® program is the premier sports and fitness program for American military personnel, veterans and first responders with physical challenges. Through CAF, injured veterans are provided unparalleled opportunities to pursue active, athletic lifestyles. The organization funds equipment, training, and travel expenses that assist our injured troops and first responders to harness the healing power of sport, regardless if the goal is to win Paralympic gold or just to run around the block. Nikko and CAF provided Eric with everything he needed to get to

Dr. Peter Harsch, Eric’s prosthetic practitioner at Balboa Naval hospital worked tirelessly to get Eric’s legs to fit him. His passion to help amputees feel and be their best was the very thing that changed Eric’s relationship with him from doctor to friend. Eric’s legs fit and functioned perfectly only weeks before the big day. In October 2013, 22 months after becoming an amputee, Eric completed his first IRONMAN. He finished in 11 hours and 54 minutes. What is Eric up to these days? Why training for IRONMAN of course. He is determined to beat the current record held by an amputee; 9 hours and 57 minutes. Last October, Eric was also nominated as CAF’s Most Inspirational athlete of 2015. He took the stage at the Celebration of Abilities Ceremony to accept this prestigious award and continues to motivate and inspire young challenged athletes all over the world. Best Self wishes Eric all the best with his new undertakings. Dream big and go get ‘em!!

“Coming together is a beginning. Keeping together is progress. Working together is success.”

The Power of Many


y name is Nathan Byrd owner of Bootcamp SD in San Diego where we assist people in the shaping of mindsets and bodies to reach their greatest potential. One topic that seems to surface in almost all of my conversations with individuals and groups is teamwork. Whether it is through our friends, family, small groups we meet with during the week, or exercise groups, teamwork plays such a vital role in our everyday lives. Its ability to challenge us to make sacrifices, communicate, keep each other motivated, and create a sense of comradery among each other are just a few amazing attributes. Understanding the value of someone who holds us accountable and helps us be the best version of ourselves can be extremely helpful in our maturation as an individual.

Group Dynamics We all have been part of a group of individuals striving to accomplish a

goal, right? Some of them may have been physically or mentally challenging but nonetheless each requiring the knowledge and power of many people. A good quote I found appropriate for teamwork is spoken by James E. Hunton: “Coming together is a beginning. Keeping together is progress. Working together is success.” This here is a good representation of what you and me experience as leaders in our respective fields. Understanding the three phases: 1. Coming together 2. Keeping together and 3. Working together is very important and is an essential part of a successful group dynamic.

through the use of each other talents the vision will become reality. I will leave you today with one more quote and that is “where there is a will there in a way, but where there is a team there are multiple ways”. My challenge for you today is to find or start your own group be more accountable through your proclamations, and live a more fulfilling life together by understanding the true importance of “The Power of Many”. Nathan L. Byrd NLB Nutrition “Creating a more healthy you”

Purpose Drives Action Coming together as individuals to collectively aid in creating a cohesive unit requires purpose. Working together with Bootcamps and in Businesses are no different. The leader establishes the goal, which establishes purpose, and best self san diego / may 2016



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 / may 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 / may 2016


10 Things I Tell Every Woman Who Wants To Look & FEEL YOUNGER By Thorbjörg


know women and I know what they want and need, having been close to thousands of sisters — talking, listening and reflecting with them over the last two decades. One of the best parts of working with so many women is the opportunity to witness the differences and uniqueness of all of us. What a privilege!

In spite of our individualities, we all face many of the same challenges. After all, each of us is a combination of bones, flesh, hormones, signaling molecules, digestive enzymes, and more. And we have physical, professional, and emotional needs that must be met, many of which we often put ahead of our own wellbeing. You know how it goes … “I don’t have time for exercise!” or “I’m a lousy cook so why bother making healthy food for myself?” In my book, 10 Years Younger in 10 Weeks, I share how to transform your life through food, exercise and mindfulness with no-nonsense advice offering a clear roadmap. The path to wellness may not be an easy one, depending upon where you start, but it can be life-changing and invigorating!


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Here are 10 things from my book that I tell every woman on the search for a happier, more youthful, vital life. 1. Cut out sugar.

roles in our everyday lives and they affect the way we look and feel. Hormones affect weight, digestion, growth, pregnancy, bones, energy and so much more. Imagine them as instruments in a symphony orchestra, each tuned to play the same piece of music. If one or two instruments aren’t tuned you suddenly have a lousy performance. The key to maximizing your hormone activity is balance. Start with eating more of the good fats from fatty fish and quality vegetable oils, cruciferous vegetables such as kale and broccoli, and lignans from flax and sesame seeds. If needed, consider adding quality supplements for hormone balance such as magnesium citrate, green tea, sage tea, and licorice root.

If you have the desire to get old in a hurry, sugar is your answer. From white sugar, brown sugar, and raw sugar to glucose and dextrose, this inflammatory ingredient with many names will put your blood sugar on a roller coaster, leaving you tired, confused, and overweight. It’s also the enemy of collagen, contributing to tired, saggy, more wrinkled skin. Cut refined sugar from your diet and you’ll feel a noticeable difference on the inside and the outside.

2. Eat chocolate everyday. Yes, you read that right! You know the level of happiness when your mind is clear and your body fantastic? That is the power of chocolate. Choose a dark chocolate anywhere from 85% cocoa to raw and enjoy 25 grams daily (the equivalent of about two small squares of chocolate), reaping the happiness benefits of polyphenol and other super ingredients. Raw cacao beans are also a great way to reap the benefits of chocolate. Sprinkle crushed beans on your natural yogurt or skyr (a fantastic dairy treat from my homeland of Iceland!), or blend it into a smoothie.

3. Don’t exercise too much. We all know that exercise is great. It strengthens our bodies and our minds, getting us closer to youthfulness. The body is designed to be in motion, jumping, climbing, running, swimming, dancing and stretching into all kinds of poses. But what many people don’t know about exercise is that sometimes less is more. Even 20 minutes of cardiovascular exercise most days of the week will give you noticeable benefits, and when it comes to lifting heavy loads, short bursts of activity are more effective and lead to fewer injuries. Too much prolonged exercise can produce oxidative stress that producesinflammation — a no-no for turning back the clock.

4. Get plenty of “sexercise.” Sure, running, jumping, swimming and stretching are all essential to looking and feeling younger, but one of the most natural ways to achieve a more youthful glow is through the workout you get in the bedroom. The combination of touch, passion, deep breath, movement and connective feelings with yourself and/or your partner, release signaling molecules, nitric oxide, and endorphins that brighten skin and relax the mind.

8. Drop the fat-free lifestyle and do as we Icelandic people do 5. Clear negative thoughts. Those negative thoughts and affirmations you make throughout the day about yourself, your work, or those around you are food for your body and mind. These powerful messages will be read and registered in the brain and you’ll see their effects every time you look in the mirror. Turning thoughts to a more positive, optimistic tone can take some practice, so while you’re learning, fake it until you make it!

6. Don’t be afraid of the sun. Coming form a country where the sun shines all day and all night during the summer and only shows herself two hours a day during winter, my relation is a special one. Many people are afraid of the sun today, and with good reason. The risks of skin cancer and aging are real and should be taken seriously. The sun is your friend, but she must be respected! The thinning ozone layer has made us more vulnerable, and the lack of antioxidants from greens and vegetables, good fats, and healthy proteins puts us even more at risk. The fact is, along with a good sunscreen, you can eat your way to defense from the inside out, so you can be able to safely enjoy the sun and all of her benefits.

7. Eat your way to harmonious hormones. The word “hormones” often conjures up visions of PMS or menopause, but the truth is, there are dozens of hormones playing vital

Fill your fridge with healthy organic vegetable oils, nuts and fatty fish. You’ll reap the time-stopping benefits in several fabulous ways, including a healthy production of hormones, a superb metabolism, a loving heart, flexible joints, well-functioning mucous membranes (hello sexercise!), and a superb immune defense.

9. Eat lots of protein. It’s a beauty food! In Europe, I’m known as the “smoothie queen” as every day of my life starts with a protein-rich breakfast shake, which controls my blood sugar level and weight, and increases my energy and muscle mass. It’s tasty, homemade, and nutritionally balanced, and by making it myself I’m practicing self-love. Another vital benefit of protein is its ability to fight mental plagues that make us feel old, like depression and mood swings. Add organic eggs, chicken, almonds, tofu, chia seeds and goat cheese to your diet throughout the rest of the day and feel your energy levels rise.

10. Smile at the world. If you want more joy in your life that shines through your face and skin, smile at the people you meet in the street, the woman sitting beside you on the bus, or standing next to you in line at the airport. Take it a step further and add more spontaneous laughter to your day … and if nothing is funny, make it up!

best self san diego / may 2016


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.

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best self san diego / may 2016


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A Modern Epidemic

ake a look around you in a public space… how many people are looking down at their smartphones? Whether it be texting, emailing, scrolling Facebook or reading an article, the more time a person spends on his/her smartphone, the more likely he/she is damaging the spine by creating Forward Head Posture (FHP) FHP can simply be described as a condition in which the ear does not sit directly over the center of the shoulder. Poor neck posture leads to a forward head position which can lead to a litany of health issues and pain (read below). Imagine how uncomfortable it would be to hang a bowling ball around your neck. Well this is exactly what your body might be experiencing every day if you suffer from Forward Head Posture. “It is an epidemic or, at least, it’s very common,” Dr. Kenneth Hansraj, MD, Chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, told The Washington Post in an article written by Lindsey Bever. “Just look around you, everyone has their heads down.” “Imagine carrying an 8-year-old around your neck several hours per day. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours per year people are putting stress on their spines, according to the research. And high-schoolers might be the worst. They could conceivably spend an additional 5,000 hours in this position”, Hansraj said. For every inch your head posture sits forward, the head gains 10 pounds in weight. This forces the muscles in your upper back and neck to work much harder to keep the head (chin) from dropping forwards onto your chest. With your


best self san diego / may 2016

muscles in constant contraction to achieve this, pressure is added to the nerves at the base of the skull, which can cause headaches . Forward Head Posture is a very common postural issue, and it is estimated to occur in between 66% and 90% of the population. An increased forward head posture has been strongly associated with decreased respiratory muscle strength in patients, which can affect the ability to breathe and reduce lung capacity by as much as 30%. Forward Head Posture has also been linked to tensiontype headaches, with the degree of forward head posture having a direct correlation with duration and frequency of headaches , as well as increased blood pressure . Long term forward head posture leads to muscle strain, disc herniations, arthritis, pinched nerves and instability . Abnormal neck posture has also been associated with headaches, abnormal functions of the eyes and the ears, and psychological and mental disorders . Also, the entire gastrointestinal (digestive) system may be affected; particularly the large intestine. Loss of good bowel peristaltic function and evacuation is a common effect of FHP. Awareness of the correct neck and shoulder posture is the first step toward prevention and correction. Many doctors of chiropractic can perform a “digital posture check” to determine how far forward your head may sit. Some will then use technology including surface electromyography (sEMG) to determine the effect your posture has on your nerve system’s performance. A great way to start correcting poor neck posture is through corrective chiropractic adjustments and exercises which are designed to help gain control over postural neck muscles which have become weak and fatigued over time. Ok, now that you’ve read this article, get outside, look up at the birds, clouds or stars and stretch your neck!


and seeing them for weekend getaways? There IS a scenario where you THRIVE, where you are both contributed to, where you are both honored and the sex is just the way you love it. Yum.

ASK ALLANA Relationship Advice from Intimacy Expert, Allana Pratt

HELP ME DATE AGAIN! Question: Help me date now that I'm over 40 What's healthy for me to look for in a relationship? I’m 46 and feel the sexiest of my entire life. OK, at least most of the time. Last trip to Maui I got triggered by a 20 yr. old cellulite stretch mark wrinkle free babe at the beach and considered joining the blue haired ladies playing bingo at the pool and getting wasted. But I didn’t. I blessed her. I was young once. And honestly I was pretty insecure, comparing myself non-stop with other women, fighting for the attention of men, hating my body and wishing I was thinner, younger, chosen by unavailable guys… I was never enough. After 2 divorces, mom dying and recreating my life into an Intimacy Expert, I was even moved to tears being interviewed a few years ago with how much humble magnificent JOY there is to FINALLY be at peace in my skin for the first time in my life. Dating later in life is its own animal. I don’t need the kid, I don’t need the wedding, and I don’t

even need someone to add more to my to do list to take care of… I kind of like that I don’t have to risk falling into the depth of the cold toilet bowl at night cuz no one’s around to leave the toilet seat down ;-) Ladies, we don’t NEED a man, yet dammit, having one around from time to time would be nice, yes? The best advice I give my boomer male and female clients is to get clear on what would be a true uplifting contribution to their life. What would work for them? (OUTSIDE the traditional world of expectations and assumptions.) You don’t have to live together. You can have several partners or one special beloved. He can sleep in the yurt in the backyard. She can take pole dancing. Anything goes. Don’t get over analytical with what you want, instead get the energy, the feeling, the sensation of what you’d like… waking every morning with someone bringing you coffee? Or is it the enthusiastic feeling of getting off the plane

Next, are you willing to choose it? My client Bruce did a weekend intensive with me. We healed the pain of his wife having an affair and leaving him. We healed the pain of liquidating his holdings in the divorce, the sadness of seeing his teenager son less. We healed the survival mechanism that destroyed any change of healthy communication, intimacy or honor that LED to him overworking, avoiding conflict and while not condoning her choice, led to her cheating. THEN from a clear slate, and awakened courage, presence and heart connection, we created his dream partner and relationship. He literally met her in 37 days. His Queen. And finally he was the KING to claim her and now he has the healed heart and intimacy skills to create a long term lasting hot healthy partnership! So are you willing to speak about what you truly desire on a date? Are you willing to ask for it? Even if people think you’re weird? (Or secretly wish THEY had the balls/ ovaries to create the dream life you have!) What if this was the BEST time of your life and you could create anything you choose? It is. And you can. I believe in you. Ladies contact my for a complementary “Sexy Sacred Feminine Power” Strategy Session (or gentlemen, request your “Find Your Perfect Mate” Strategy Session) to receive my proven mentorship to ensure delicious success on your journey. Let’s dissolve your fear of rejection and open your heart wide to attract deep Soul Connection. Your worth it. ;-) Huge love, Allana xoxo best self san diego / may 2016


But as the saying goes, failure is not an option. I wasn’t going to let this situation derail my child’s college career. You never give up on your kid, you do what it takes, right? ability to plan and organize, manage time, initiate action, and achieve goals—were also weak.

Teaching My Son to Take Flight BY CAROLYN CARPENETI


his spring, as my son steps forward to receive his college diploma, I am bursting with love, joy, pride and amazement at his accomplishment. All parents are deservedly proud of their graduates, but my son’s journey has been a bit different. Years ago I was told he might never finish high school and that attending college was nothing more than a pipe dream. Now my son is graduating from one of the best universities in the country. Talk about a triumph! Becoming a mother was the most joyful moment of my life. Being a mom is like having a piece of your heart leave your body and live in


april 2016 best self san diego / may

someone else. So when I found out that my sweet and curious little boy had “learning differences,” it broke that part of my heart still inside me. I didn’t want my son’s life to be a struggle. As the only child of an alcoholic mom and an absent father, I knew about hardship and childhood adversity. I had to work after high school; college was not an option. I dreamed of something different for my son and, a few years later, for my daughter. My son was ultimately diagnosed with attention deficit and hyperactivity disorder and with nonverbal learning disability, which has similarities with Asperger’s. His “executive function” skills—the

So I took a deep breath and created my “mom mantra”: You never give up on your kid, you do what it takes. Physical therapy. Occupational therapy. Speech therapy. Speaking with teachers. Organizing homework. Providing a structured environment. It was a lot for a single parent to juggle, but I was blessed with terrific supporters and friends. I often worried about how the learning differences affected him socially and academically. Activities and behaviors that were relatively simple for most kids—making friends, fitting in, saying the right thing in the right way—were never easy. But with me in his corner, and with the help of numerous caring and informed people, my son was able to thrive in elementary, middle, and high school. He was my inspiration, too. Despite his challenges, he never stopped trying. He kept a smile on his face and a positive attitude. And he pursued his lifelong passion for aviation. (His first word as a child was “mama,” and his second was “plane.”) With grit and determination, he proved the academic naysayers wrong and was accepted into his dream college, Embry-Riddle Aeronautical University. I thought he was ready for college. I thought I could relax for the first

time in 18 years. I was wrong. Eight weeks in, he found himself flunking every class. It wasn’t because he wasn’t smart enough, and it certainly had nothing to do with his motivation. It was because his executive function was not at a level that would allow him to succeed in a college environment. The interesting thing is, for once my son was not alone. It turns out that executive function does not fully develop until the late teens to mid-20s, and that countless high school and college students struggle with these skills. Could this the key to why 25% to 30% of college freshmen don’t return a second year, or why only 56% of college students graduate within five years? But as the saying goes, failure is not an option. I wasn’t going to let this situation derail my child’s college career. You never give up on your kid, you do what it takes, right? Out of pure desperation, I created a system for my son to stay organized and on top of his work. Believe me, this was a challenge. Because I never attended college, I had no idea how to execute most college-level assignments. But I had to learn, because

I had to help my kid. Together, we both learned. Once I created the special tool for him, he rose to the occasion, only now with greater skill and conviction and satisfaction. And so this commencement day means much more than an end to years of study or tuition bills. It’s an “against all odds” success story of conquering a learning difference. My son has fulfilled his dreams and achieved success far beyond what many people expected. I am overjoyed that he will know the pride of graduating from college, an experience I never had. He worked hard for that diploma, and no one can ever take that accomplishment away from him. I admire my son, too, because he has risen to every occasion in his life. Every. Single. Time. So many things have been a struggle for him, yet he keeps going and going. Through him, I learned that when we embrace our challenges, we learn something deep and important about ourselves. I was rewarded with so many joyful moments when I embraced my son’s challenges and dedicated myself to finding a new, constructive path.

I have fantasied about this day for a long time. Now it’s a reality. I am honored to be his mother and blessed to have accompanied him on this journey. The gratification and love we share are beyond special. And as he joins his classmates and tosses his mortarboard in the air, I know from my heart (now whole and overflowing with love) that wonderful things are yet to come.

Carolyn Carpeneti is a successful entrepreneur, business leader, founder of CoPilot Systems and author of Taking Flight: Now available on Amazon

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best self san diego / may 2016




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: • • 26

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 / may 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…


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

best self san diego / may 2016



best self san diego / may 2016




leading cause of America’s obesity epidemic is the plethora of refined sugars in almost all the food we consume. Type 2 diabetes, has increased threefold in the past three decades, coinciding with the explosion of sugary products. Here is a partial list of other health ailments indirectly caused by over consumption of refined sugar: high blood pressure, ADD/ADHD, hypoglycemia, depression, acne, headaches, hardening of the arteries, fatigue, violent behavior, hyperactivity, aching extremities, and of course, tooth decay. The average American consumes over 30 teaspoons of sugar every day! It is recommended that we consume less than 10 teaspoons every day, but If you ask me, that’s still too much sugar. In the Standard American Diet (SAD), added sugar alone accounts for 496 calories per day! To give you an example: one teaspoon of sugar has 16 calories, a teaspoon of honey has 21 calories and you’ll get 136 calories, (8 teaspoons of sugar) from a 12-ounce can of soda. Most people have no idea as to the amount of added sugars in their food. There is sugar in almost every processed food that is consumed. Added sugars come in the form of granules, powders, and syrups that are cooked into foods or added at the table. The obvious ones: soda, cookies, cakes, candies, fruit drinks, doughnuts, ice cream, jams, etc. The not so obvious culprits: ketchup, potato chips, soup, peanut butter, pasta sauce, hamburgers, hotdogs, mayonnaise, salad dressing, cereal, crackers, and bread, to name a few. What is sugar? * Refined (table) sugar comes from sugar beets or sugarcane. . You won’t find vitamins, minerals, enzymes, good fats, or fiber in this type of sugar.

* Natural (simple) sugar comes from real food such as: berries, bananas, oranges, apples, beans, nuts, whole grains, and vegetables. These real foods include plenty of fiber, vitamins, minerals, antioxidants, protein, and phytochemicals. Refined sugar is addicting and has negative effects on the body. It saps your energy and depletes your body of important nutrients. It has also been shown to repeatedly elevate dopamine levels which control the brain’s reward and pleasure centers in a way that is similar to many drugs including tobacco, cocaine, and heroin. Much research has been done to show that the link between sugar and cancer is real. How do we even begin to lessen our sugar consumption? We can start by being conscious of the sugar we are consuming. As it comes in many disguises, we need to start reading labels: sugar, cane juice, cane syrup, high-fructose corn syrup, fruit juice concentrate, honey, molasses, and malt syrup are a few of the hidden sugars in our processed foods. Don’t buy products that have these ingredients in them! Check the grams of sugar in foods that you automatically think are healthy, such as yogurt. There is a lot of sugar in many “healthy” yogurts and other supposed health foods. Focus on whole foods whenever possible, and emphasize nutrient-dense sources of sugar like berries, whole grains, nuts, vegetables, carrots, beets, apples, oranges, bananas, and other fruits, etc. Cut out the processed foods in your diet. I just came across a really cool app called, “Sugar Rush”. It tells you how much sugar is in your food by using the barcode. I highly recommend getting it. So, you tell me….is sugar your friend, or foe? It can be both!! best self san diego / may 2016



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


best self san diego / may 2016

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

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.

best self san diego / may 2016


How to Win Every Argument


hen I was young, my dad and I would have a lot of “vigorous discussions”. My mom and the family dog and cats all wanted us to stop. Did we stop? NO. My dad an extremely bright college professor liked to “discuss” issues with me. The problem, we both wanted to win. One example of his competitiveness; the day I finally beat him in tennis, he blamed the tennis balls. We usually played with Penn balls, but that day we played with Wilsons, and because of those Wilson Balls, I had been victorious. In high school I was on the verge of winning many discussions with my dad. In fact I was sure I had won some. My mom even shook her head yes when I yelled into the other room. Mom I won that, didn’t I? Not my dad. He never has verbally given me a victory. So how do you really win an argument? You decide not to argue. Dale Carnegie said, “The only way to get the best of an argument is to avoid it.” Thanks to all the great early practice with my dad and the implementation of strategy, I have won a lot of arguments. But in those wins, I have really lost. I lost connection with friends, girl friends, family members, and strangers. Yes, I even argued with strangers. I loved to be right. Being right cost me a lot. Love, sex, money, time... I lost clients. I lost deals. I lost positive 32 32

best self san diego / may april 2016 best self san diego / april 2016

connecting time with people. I lost lots. There has been a compulsion in me to share, fix, and show people where they are wrong in politics, business, sports, and life. Prove to people that I am right and they should listen to my opinion. Many times I have been right, but the way it came across, it didn’t connect. It wasn’t heard. Even if the other person felt I was right they didn’t feel good about me. When two people argue, their faces form expressions that trigger our brain… Warning Enemy. The response signaled is to run, fight or freeze. Can you relate to those feelings when you have argued? I have a compass question (a question that can point you in a direction) . Are you connecting or disconnecting? What I mean, does the relationship feel closer and warmer or more distant and colder? So how do you avoid the argument when someone else is picking the fight? One way is to look for a partial truth at least from the other side. Find something you can agree with. For example in politics, «Donald Trump is a great candidate, he will make a great president.» If you believe he will be a danger to the US because of his over use of the word “Great” when he refers to himself. You might say, I agree he makes

a good candidate. He brings out what has been hidden under the surface and now we can deal with it. Another way to avoid an argument: I respect your opinion, thank you for sharing; you matter to me more than this issue. If you do argue or discuss try not to: Raise your voice, Threaten, Bring issues from past, or Deliver ultimatums. Also, Please keep an open heart and mind. If you wish to discuss anything here, I wish to hear. You matter.

I am offering a Free Discovery Session to «Best Self» readers. You will learn ways to set yourself free from whatever holds you back. Contact me at Sending you love, Chris Nielson Certified Awakening Coach

Easing the Pain of Detox By Keith Angelin

The first time I decided to quit taking 30 Vicodin painkillers a day, it wasn’t because I wanted to. I simply ran out of pills and couldn’t get any more. A few hours later I drove myself to the hospital emergency room with severe chest pains. Turns out there wasn’t a problem with my heart. It was the first of many panic attacks I was to suffer over the next three weeks while detoxing off opiates. That was my introduction to every addict’s nightmare: withdrawal syndrome. Back then I didn’t know any better. Now I do, and I want to share with you some important information on how to minimize the danger and discomfort of coming off of chemicals.

Detox is not the same as withdrawal. Detox is the metabolic process by which toxins are purged from the body. Alcohol and other drugs are examples of toxins. Withdrawal, on the other hand, is a side-effect of detox. Withdrawal syndrome describes the host of unpleasant symptoms experienced while detoxing. The symptoms can be physical, psychological or both. Often, withdrawal is severe, painful and uncomfortable. Sometimes - as is the case with alcohol - it can be lethal. For this reason it is imperative that withdrawal be managed by trained professionals at a specially licensed detox facility. Detox is the first step on the road to recovery. It begins the moment you quit using drugs and alcohol. Withdrawal syndrome can occur in as little a few hours after the last use. Length and severity of withdrawal varies according to the individual, the type of drug and length of use. The misery associated with withdrawal is a primary reason people fail to recover. For example, the U.S. government estimates that up to 95% of people who try to stop taking opioids on their own often fail to complete their withdrawal.

What Are the Symptoms of Withdrawal? Common withdrawal symptoms include: anxiety, diarrhea, fatigue, headache, insomnia, loss of appetite, nausea, rapid heart rate and sweating. However, different substances can cause different symptoms. For instance: Alcohol - Delirium tremens (“D.T.’s”), hallucinations and seizures. Detoxing from alcohol without medical supervision can result in death. Benzodiazepines such as alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), lorazepam (Ativan) and temazepam (Restoril) - Can have symptoms similar to alcohol withdrawal.

Cannabis - Aggression, depression and paranoia. Opioid Pain Relievers such as Fentanyl, heroin, hydrocodone (Lortab, Norco, Vicodin), morphine, oxycodone (Oxycontin, Percocet, Percodan) and Tramadol (Ultram) - Flu-like symptoms, muscle twitching and vomiting. These can be severe but not life threatening. Stimulants such as cocaine. crack, methamphetamine, amphetamine (Adderall) and methylphenidate (Ritalin) Apathy, depression, extreme fatigue and paranoia.

best self san diego / may 2016


How to Choose a Withdrawal Management Program The function of a detox program is to make you safe and comfortable during withdrawal. A proper detox positions you for success. Do your research. Many treatment providers claim they offer “detox”. Don’t be misled. Most are not licensed. Instead they provide nothing more than partial supervision by non-trained staff for the mildest cases of withdrawal. You typically find this with smaller rehabs that promote detox services in order to entice you to stay for their 30+ day rehab program. Unfortunately, many clients are so un-comfortable they leave within hours or days. Follow these guidelines when selecting a provider to manage the detox phase of your addiction recovery: • Choose a residential (inpatient) detox facility. Confirm it is licensed by the Department of Health Care Services (DHCS) or Department of Public Health. • Choose a detox facility staffed 24-hours by specially trained clinicians who continually monitor withdrawal symptoms and overall health and wellbeing. • Make sure you will be assessed by a certified professional upon intake, and provided with an individualized detox plan that includes medication protocols to ease the discomfort. • Inquire as to the method of payment and whether your insurance is accepted.

• Choose a detox that has onsite substance abuse counseling for support and aftercare planning. Locate a reputable detox program by searching online or asking your family health care provider(s). Oftentimes hospitals that offer an alcohol and drug treatment track also offer comprehensive detox services. Many people do not care for a hospital environment. Sheridan Gardens Detox in La Costa, CA is an example of a residential (inpatient) withdrawal management program that meets all of the recommended guidelines. Sheridan Gardens is a licensed detox which is staffed 24-hours by trained clinicians and certified professionals. It is a small, intimate facility with a client to staff ratio of just 2:1. Sheridan Gardens is two blocks from the ocean. It is set on a one-acre patch of perfectly landscaped meditation gardens complete with orange trees. The rooms are spacious and comfortable, and the meals are organic. Sheridan Gardens is the preferred choice of many of the area’s top alcohol and drug treatment programs. Who is a candidate for detox? Every alcoholic and addict can benefit from inpatient detox. By the time a person gets to this point, they are usually downtrodden and without hope. Perhaps you are there right now? The path to freedom is elusive. You might see only glimmers of stepping-stones. Detox is the first step to recovery. Give yourself the best chance at a new life. Without proper planning for this phase of recovery, all your hard work and courageous choices could end up being for nothing.

• The average length of inpatient detox is a short 3 to 12 days. Nevertheless, choose a facility with quality beds, healthy food, beautiful surroundings and a structure that keeps you safe from temptation and triggers.

Our Court-Approved Substance Abuse Assessments Can Win Your Case! Approved by DMV, Family Services and Criminal Courts nationwide Court-ordered substance abuse assessments can determine the outcome of drug and alcohol related cases, including DUI, Family Services and criminal cases. Our expert assessments keep you on the road, out of jail, united with family or in treatment.


• We slam the door shut on the issue of substance abuse. • We can offer recommendations that are less severe than would otherwise be imposed by the court, including treatment in lieu of incarceration. • We discredit allegations against you. • We present evidence favorable to you. • We can serve as an expert witness.

CIAS Counseling, Intervention & Assessment Services HOTLINE (949) 269-8034 •


best self san diego / may 2016

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