Discovering Hemp CBD
Athlete and filmmaker
Tiffany Toney Found Balance Through Positive Affirmations
Take Control of TV Binge-Watching Balance Your Mood With Acupuncture
Visit us for more stories and trusted advice from holistic health professionals and experts
LiveThriveca.com Summer 2020
Page 10 On the Cover:
Tiffany Toney TiffanyToney_TV
our Publisher www.LiveThriveCA.com
Dear Readers, 2020 has been a year of surprises and new expectations. While shelter-in-place means physically staying in your home and traveling within three miles for essentials, it has actually been the perfect time to make an impact beyond the four walls of your home, first by assessing your skills and talents, then by connecting with people around the world through social media and Zoom video calls to identify where the need is greatest, and finally by putting your gifts to work and sharing them with everyone. A friend of mine who is a nail technician found her grandmother's sewing machine and is now sewing 250 masks a week for frontline workers and is selling them on Etsy. Another friend took a pledge to raise funds for the Leukemia & Lymphoma Society. And I've been invited to join the board of our neighborhood Boys & Girls Club, which plans to re-open its doors soon. Through it all, my team and I have been working diligently to bring you the summer issue of Live & Thrive CA. Find a wealth of health and wellness tips by experts that can help change your life. You'll also meet Tiffany Toney, Evelyne Keomian and Carmen Melgoza, three amazing women whose lives will inspire you to think globally and to pursue your dreams. You, too, can take action and make this summer a memorable one. Be well and stay safe! Love,
Rosalidia Dubon Publisher, Live & Thrive CA
Rosalidia Dubon is an entrepreneur and educator in the media publishing and content marketing industries. She is the founder of Dubon Consulting and a committed advocate of women and childrenâ€™s issues worldwide. She's recently launched a co-working and event space for entrepreneurs with access to a podcast studio and business seminars to help entrepreneurs elevate their brands. www.ellavae.com
Eva Barrows is a San Francisco Bay Area writer and editor. In 2007 she created Imitation Fruit Literary Journal (www.imitationfruit.com) to showcase fun and upbeat short stories, poetry, and artwork. She blogs about the craft of writing and local historical places www.evabarrows.com
The Best Skin Care Regimen for You
Telehealth: Technology that Keeps You Healthy
CBD Oil for Pain Relief
Track Your Health With a Food Journal
Hemp CBD Is Here to Stay
Discovering Hemp CBD
10 Tiffany Toney Found Balance Through Positive Affirmations 16 Fresh & Spicy: 3 Summer Perfect Arugula Recipes 18 A Natural Approach to Deodorants 19 Nutrition Q & A 20 Carmen Melgozaâ€™s Fitness & Wellness Transformation 24 Flavorful Healthy Summer Snacks For Kids and Adults 25 Ditch Your Training Comfort Zone 26 Be Drawn
Take Control of TV Binge-Watching
Accomplishments to Reflect On
Up-Level Your Screen Presence on Video Calls
What Does Wellness Really Mean?
Aromatherapy to Relieve Anxiety and Stress
Strengthen Your Mindset One Step at a Time
Balance Your Mood With Acupuncture
Evelyne Keomian is Transforming the Lives of Women and Children in West Africa and Beyond
Publisher Rosalidia Dubon
Layout & Graphic Editor Nicole Lacasse
Editor-in-Chief Eva Barrows
Production Associate Wing Yu
FitNFabs 1375 Burlingame Ave Suite L6 â€˘ Burlingame, CA 94010
Live Healthy The
Best Skin Care Regimen for You By Nirali Patel
With thousands of skin care products out there, choosing the correct product types for your skin can get complicated! This guide will help you build the proper skin care routine for your skin type.
Controlling oil production is the key to regulating oily skin. Cleanse: use a gentle foaming cleanser to break down excess sebum from pores. Tone: use an astringent toner with alpha hydroxy acid (AHA) or beta hydroxy acid (BHA) that tightens pores to control the overproduction of oil. Serum: choose lightly exfoliating serums that are targeted toward oil control and regulation with ingredients such as tea tree and neem. Moisturize: oily skin still needs to be hydrated. Use a light-weight or gel moisturizer to prevent oil build-up.
For dry skin, it is important to lock in hydration. Cleanse: use a cleansing oil or melting balm cleanser that removes debris without stripping away your skinâ€™s natural oil. Tone: use a hydrating toner with hydrating ingredients such as niacinamide. Serum: use a hydrating serum or essence with ingredients such as aloe or an oil-based serum to quench dry skin. Moisturize: use a cream moisturizer with ingredients such as shea or mango butter that protect the skinâ€™s barrier from further damage.
Sensitive skin needs to be nourished and cared for very gently. Cleanse: pick a mild non-comedogenic, chemical-free and fragrance-free toner to avoid aggravating the skin. Tone: choose a nourishing toner that brings nutrients to the skin to reduce inflammation. Serum: use a calming serum with ingredients such as chamomile and calendula to soothe redness. Moisturize: use a medium-weight moisturizer with soothing ingredients such as almond oil to lock in hydration.
For mature skin, the goal is to moisturize since this slows down the skinâ€™s aging process. Cleanse: use a melting balm cleanser to bring hydration to the skin. Tone: use a toner with ingredients such as rose and bergamot that reduce fine lines and brighten the skin. Serum: pick a serum with anti-aging properties that target fine lines and firm the skin. Moisturize: choose a cream moisturizer to lock in moisture. Follow these easy steps to achieve healthy glowing skin!
Technology that Keeps You Healthy By Laurel Mines I think we can all agree that 2020 isn’t the year we thought it was going to be. We had New Year’s resolutions, goals, hopes and dreams for the new decade. We were expecting 2020 to mimic the roaring 1920s not a repeat of The Great Depression. As much as the year has been problematic, it has also been productive in many ways. We are realizing what meetings can be conducted over email or a video conference call, and technology has become our best friend. This year the medical field has advanced years within the first months of 2020 alone. With shelter-in-place orders forcing us to stay home, there was a huge push toward video visits with medical providers also known as telehealth. Lawmakers have been working overtime to pass legislation for insurances to cover payments for telehealth services.
medication or refer to other providers. Your physical therapist can show you ways to manage your problems independently with instructions on exercises for stretching, strengthening and education regarding postural changes or tips for your work at home set up. Telehealth offers a way to continue receiving medical treatments, heal from injuries, diagnose conditions, and rule out serious conditions among many other things. We don’t have to halt our medical care. When things get back to normal, telehealth will still be here for us. It will be an amazing option to connect conveniently with medical providers when getting a moment from our busy lives to stop at the clinic seems impossible. Let’s embrace technology for our health.
You ask, what can telehealth offer me? Isn’t this just a phone call? Telehealth is way more than a phone call. Your personal history or what you tell your medical provider about your problem is the most important information you offer whether in person or on a video visit. The physical signs of your health issue many times confirm what your health history alludes to. However, your medical provider can observe body movements as well as have you test yourself or palpate body structures to give the medical provider more information on the call. Your primary care provider can gather enough information to offer treatment, 5
Live Healthy for Pain Relief By Laurel Mines What is CBD? There are two main active ingredients in cannabis (marijuana), tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is the primary active ingredient in cannabis and has psychoactive properties. CBD is the second most prevalent chemical compound and active ingredient in cannabis. CBD, unlike THC, does not have psychoactive properties.
the skin which increases the absorption of CBD oil. You may find use for CBD oils in acute injury pain relief. As tissues heal from an injury, pain should subside and not need the continued use of pain medications or CBD oils. If pain lingers past tissue healing, there may be an underlying physical dysfunction created by the injury that may need to be addressed by rehab or other interventions.
CBD interacts with the bodyâ€™s endocannabinoid system. CBD activates the endocannabinoid system, which stimulates the production of endocannabinoids. They are neurotransmitters that bind to cannabinoid receptors (specifically CB1 and CB2) in your nervous system, which creates a signal in your brain. The exact response of this system on your body is not fully known, but CBD seems to prevent the breakdown of a chemical in the brain that affects pain.
For chronic pain related to conditions such as arthritis and cancer, CBD oil may be a good treatment to manage pain for the long term. CBD oils have minimal side effects and adverse drug interactions. Please check with your medical provider to address possible drug interactions with other treatments you may be taking.
CBD oil can be a very effective treatment for pain. There is a high concentration of CBD receptors in
CBD oil is a safe and effective treatment for pain relief. Use it as an adjunct, because other treatment alternatives may bring better results for managing your condition.
Track Your Health With a Food Journal By Jennifer Slaboda
Ever wonder where your calories come from, why you may be feeling fatigued, or how you are gaining or losing weight? You may not realize all that you eat in a day, and one way to figure it out is to start a food journal. Food journaling can hold you accountable for what you eat, as you may be less likely to eat something if you know you have to track it!
Food journaling doesn’t have to be complicated. It can be as simple as using a piece of scrap paper, a pre-printed meal journal, or an app on your phone. Here are some benefits and drawbacks to each tracking method.
• Easy, quick, you can write whatever you want in whatever format you like
• No guidelines as to what/when to write, so you may not remember to write down something you ate or drank
Pre-Printed Meal Journal
• Can include space for each meal, snack, and beverages, plus room to jot down how you were feeling before or after eating
• There are lots of journals available, so it may be an overwhelming decision on which to choose
• You enter what you’ve eaten or drank, and the app saves it so you can easily click on it later if you eat it again • Many apps have libraries of foods with nutritional values and calorie counts to let you know what you’re getting from the foods you eat
• The initial set up in the app may be more time consuming than you like, or you may not think it’s worth the time if you’re not looking to track in so much detail
Food journaling is a great way to get started on a path to healthier eating, but it’s not going to do much for you if you don’t analyze it. Once you have about a week of journaling done, it’s time to look at your habits to determine where you can improve. Here are some areas to look at: • Mealtimes – are they consistent? Consistency will help your body get used to recognizing when you’re hungry and prevent mindless eating between meals. • Snacks – how often are you snacking? Meals that are sufficiently balanced with the right amount of proteins, carbs and fat, should satisfy you for four to six hours. Identify why you’re snacking and if you’re truly hungry. You may be snacking out of boredom or stress. • Liquids – are you consuming at least half your body weight in ounces of liquid each day? That’s what you need to ensure your body is adequately hydrated. If you lack energy, dehydration may be the culprit.
• Moods – are you tracking how you felt before and after meals and snacks? This will help you not only be more mindful about why you’re eating, but identify food sensitivities or allergies. For example, if you’re consistently tired one hour after eating a meal, you may be experiencing drastic fluctuations in your blood sugar level due to your diet. If you can’t get to the bottom of what’s wrong with your diet, meet with a nutritionist or dietitian who can better analyze your journal and recommend the best foods for you.
Live Healthy Hemp CBD Is Here to Stay By Carmen Milagro
I’m a CBD educator, and everyone seems to be craving information about CBD these days. Suffice it to say, hemp CBD is here to stay. In April 2018, the US government declared its war on opioids. Could it be a coincidence that shortly after this declaration was made, legislation began to change regarding hemp and cannabis in a quick and almost effortless way, with very little interference? Hemp CBD is the new “peppermint.” It’s in our food, pet food, personal care and household items. Nearly every single facet of our life has become hempified. But is this a new thing? No, it is not. This hemp plant, with its thousands of uses, is retaking over the world quite literally. The truth of the matter is that hemp CBD use has never truly gone away. Its purpose is not shortlived, nor is it without merit. Hemp CBD oil and blended formulations have been around for thousands of years in various countries such as Asia, Africa and the Mediterranean. A great many cultures have practiced the use of herbal remedies, including hemp CBD (as well as cannabis), since the very first healer discovered their medicinal properties. The US is moving towards complete acceptance of hemp CBD at an incredible speed. Why now? Let’s face it: it’s not because large corporations truly care about their customers’ and clients’ well-being and health. Some do, of course. But the reality is that there are enormous profits to be made by incorporating hemp CBD oil into everyday products. 8
The global demand for organic personal care rose from $7.6 billion in 2012 to $30 billion in 2017. By comparison, the overall global cannabis hemp medical derivatives market was estimated to reach $32 billion by 2020, and the US market for these products was expected to grow from $150 million to $760 million by 2023. The hemp CBD market alone was projected to grow from $200 million in 2018 to $22 billion this year. Now, the hemp CBD skin care market is forecasted to rake in $1.7 billion by 2025. The staggering profit growth companies stand to make should help you understand why the phrase “hemp CBD” has become fully integrated into everyone’s lives in less than three years. Many experts expect a rise in the use of plant-based medicines as we begin to change the way we live life after COVID-19.
Discovering Hemp CBD By Carmen Milagro Conflicting information and policies around CBD use are confusing, sometimes frightening and often frustrating. It can be difficult to discern, process and dig through the myriad of CBD marketing jargon to get to the facts. Here are some quick guidelines to help you unravel the confusion surrounding hemp CBD.
How to Find Quality Hemp CBD Products
Whether you choose to use edibles, topicals, tinctures, capsules, or teas, choose products that are made with thirdparty tested, non-GMO, pure and organic hemp CBD oil. Settle for nothing less. You’ll soon notice that this eliminates many cheap and “less-than-desirable” brands. True clean pure organic hemp CBD products are not inexpensive. Read your labels. Understand what the hemp CBD oil is blended with and ask the questions: Are these other ingredients nontoxic, organic, clean, and pure? What solvents are used when extracting CBD from the male hemp plant? The answers to these questions should clue you in on if the product is truly designed to help you versus those with less honorable intentions.
How to Administer Hemp CBD
CBD therapist and Ph.D., Dr. Katerina Rozakis of Insight Wellness Center advises that a prescription is not needed for hemp CBD. It’s always a good idea to discuss and set a plan for hemp CBD use with a CBD therapist, or with guidelines from a CBD educator or CBD coach advocate until you become your own self-care expert and learn proper CBD uses. If you are taking other medications, always confirm whether or not there are potential negative interactions if you add hemp CBD to your daily regimen. You should
learn to monitor your personal response to the use of hemp CBD. If you choose not to work with or learn from CBD specialists, start with the lowest dose first and move up gradually to a higher dose if needed when ingesting hemp CBD products. Remember, usage affects each person in a different way. Some people respond immediately to a regular daily low dose, but others take longer to see or feel any benefits from the use of hemp CBD. One-time use is usually not enough for most people to determine if they will benefit from using a hemp CBD product. Use as directed consistently for at least two to three weeks in order to begin feeling some positive effects. Keep in mind that there are some people, like myself, whose bodies are incredibly receptive to the benefits of hemp CBD. Everyone is different.
Major Benefits of Hemp CBD
One of the most important qualities of hemp CBD is its anti-inflammatory properties. This is important because, typically, the root cause of many ailments such as pain is inflammation. By reducing swelling in the body, you are very likely to reduce the problem. Hemp CBD is a powerful antioxidant. It is rich in omega-6 and omega-9 and nourishes and moisturizes dry skin. Clean pure organic hemp CBD helps with anti-aging, can reduce symptoms of psoriasis and acne, and has anti-bacterial components. Hemp CBD has been shown to reduce anxiety, relieve stress, help with sleep issues while adding a general sense of well-being without any mind-altering effects.
Live Inspired Owning Her Strength and Her Beauty Athlete and Filmmaker
Tiffany Toney Found Balance Through Positive Affirmations By Rosalidia Dubon Tiffany Toney is a modern-day Renaissance woman. After studying journalism and TV production at the University of Oklahoma, she pursued her master’s degree at Bowie State University in Maryland, where she was a threesport athlete. She was recruited to play professional softball in Bern, Switzerland, for a season. Her passion for the arts and storytelling through visual media led her to Los Angeles, where she manifested her dreams of pursuing a career in the film and entertainment industry. After working for America’s Most Wanted and NBC News 4, she launched her own YouTube series called “The Cheat Day” about sports and food. Her most recent work on the feature film Lazarus is set for a theatrical release in fall 2021, while her book “The Beauty of Your Strength” made the best sellers list on Amazon. Tiffany’s mission is to empower women by creating content that no longer forces them to choose between their strength and their beauty.
When did you realize you were not just good at sports but an athlete? I was always physically stronger than other children my age, which embarrassed me for many years. One day my father took my cousin and me to the batting cage. We were there for him, but he couldn’t hit the broad side of a barn. I had never held a baseball bat before, but I decided to give it a try. My dad and uncle were paying me no mind until they heard the sound of metal striking pitch after pitch. I’ll never forget the joy in their eyes when they realized I was a ringer. My father signed me up for little league the same day and the rest is history. What was it like being known for both your beauty as homecoming queen and your athleticism as player of the year in high school? It was actually quite the opposite. As a student, I was the chubby, funny girl, who happened to be good at sports. I didn’t “bloom” until my senior year of high school. Before then, I was extremely insecure and awkward. There weren’t many people who looked like me in the small town I grew up in. I was constantly apologizing for my race, my strength, and dimming my own light to make sure nobody felt “threatened.” Being known as a star athlete was a bit strange at times. Especially when complete strangers knew my name. I would feel so guilty for having no idea who they were, but I always tried to make people feel like they were part of
the journey. By the time I went to college, I finally began to accept myself and own my strength. Being a top athlete on campus was a double-edged sword. When everyone knows your name, you never have to pay for anything, and you are always invited to the party, but on the same note, every mistake you make is magnified and people tend to forget that you are human. These experiences have prepared me for the world of entertainment.
How did you balance your creative desire to write with your academics and sports training through high school and college? Sports were literally life and came naturally to me. My father was in the military, and I had a very structured childhood. Balance was my only option. I knew at a young age that I wanted to play college and professional sports. I also knew that I was a writer when I was able to “write my way” out of being punished by my father for wrongdoings. I wrote my first poem when I was ten years old, so it was just part of who I was. I never really thought about being overwhelmed because, in my mind, I was being myself. Any time I felt that I was being spread too thin, I pulled back. I did eventually quit the track team in college because being a three-sport athlete was a bit much when trying to balance academics. Not to mention, I hated running track and only did it to stay in shape for volleyball and softball.
“I am focused on endless possibilities.”
What were some of the challenges you faced playing softball in the NCAA, and what were a few highlights? I was actually cut from the softball team at the University of Oklahoma. They said I “wasn't ready.” It tore me to shreds. I was devastated and felt like I had failed my family and that all my hard work had been lost! I took a year off, and after a year of restless nights and recurring dreams about sliding into second base, I decided to try again. My father trained me hard for six months, and I earned a full scholarship to Bowie State University and ended up being an All-American and a three-time conference champion. The best part of this journey was getting to win a CIAA conference championship with my dad as coach. 11
Live Inspired What was it like to play professional softball in Bern, Switzerland after college? I remember being super jet-lagged and having to pitch a double-header within hours of getting off the plane in Switzerland! It wasn’t my best game; it all felt like a dream. Initially, it was a culture shock. I could not even pronounce the name of the street that I lived on and often had to call my teammates to help me get home after being lost for hours on the wrong bus or train. Again, I was the only person who looked like me. I was often bombarded with a list of questions about black culture. It was easier to manage in a place like Switzerland because I was still considered “an American,” but I saw it as a creative opportunity to teach, learn and create a sense of empathy between my Swiss teammates and myself. Many of my teammates spoke German and no English, which meant I had to learn to speak SwissGerman. This was probably the biggest challenge of all. Switzerland was an amazingly beautiful place. I was able to travel all over Europe, doing what I loved!
How did you make the big leap from playing professional softball to working in the L.A. film industry? When I was 13 years old, my spirit told me I would live in California. So I had it in my mind that when I was done playing ball, L.A. was the next logical step. Before playing pro softball, I was a writer for NBC News in Washington D.C. and America’s Most Wanted. Although working in news was pretty depressing, it taught me that I am capable of writing and creating at a higher level. My producer Pat Dinota at America’s Most Wanted had me promise her that I would never stop writing and creating. About half-way through working for her, I was offered the pro softball contract. I was terrified to tell her that I would have to end my contract a month early. But when I finally worked up the nerve to tell her, she said, “I was a softball player too when I was your age. Go and enjoy every single moment.” After I was done playing ball, I bought a one-way ticket to L.A. I was a personal trainer for a few years here, but eventually, I remembered why I came to California and took a leap of faith, quit my job and threw myself headfirst into the film industry.
You struggled with homelessness at the start of your Hollywood career, how did you get through that challenging time in your life? Honestly, when I think about how I “coped” with homelessness, the truth is, I didn’t. I completely lost myself for four years and hit rock bottom. I had lost all hope and belief in myself and did a ton of things I wish I could take back. I hurt a lot of good people who believed in me when I was too broken to believe in myself. One day I looked in the mirror, and when I didn’t recognize myself anymore, I knew I had to tap into something greater than myself. I had to find a way to get up. The thing that saved me was my family’s constant love and “checking in on me.” I also used meditation and began listening to Abraham Hicks and Deepak Chopra. After being lost and addicted to several toxic habits, I started putting myself back together. It was a necessary destruction that forced me to ask myself, “How bad do you want this?” 12
What interests you about the art of storytelling, and why have you decided to make it your career? As a storyteller, I feel a huge responsibility to be a vessel serving as humanity’s reflection of itself. What greater honor is there in existing? I believe that we all should be able to earn a living doing what we enjoy. Storytelling is the ability to create worlds where we give people hope, enlightenment, and in some cases, redemption. For me, there is no greater legacy than that. What steps did you take to create your own independent film production company? Starting a production company was never really a thought in my mind until nothing else was working. Like so many other great ideas, my father actually suggested it! It never really made sense until I met award-winning director R.L. Scott and Producer/Filmmaker Andre (Chyna) McCoy. They have become my biggest mentors in L.A. We worked on the film Lazarus together, and after a few years, we realized that we were all on similar creative life paths. Divine intervention occurred a few too many times, and it became inevitable. We knew that it was time.
“I am aware of the energy around me and so I go where I am called, loved, and appreciated.” How do you deal with change when working on a creative project, especially if the original concept was yours? I think humans are naturally resistant to change, but I’ve always worked really hard to preserve the artistic integrity of my work, while still being open and flexible to advice from people with more experience than me.
What TV, Film, or web projects are you working on now? R.L. Scott and Chyna McCoy directed and executive produced a sci-fi short I wrote called “Jade Rising” about love and time travel. It will be available on Tubi. We are also working together on a feature film I wrote called “Bora.” It’s a psychological thriller in which I play one of the leads and it will screen this October in Los Angles. We are shopping a feature film to Netflix, Hulu, and Tubi. I am in the early stages of pre-production for a female-driven action series, in which I executive produce and play the lead character. If it doesn’t get funded by a major studio, we will produce it independently. I am looking forward to giving women and characters of color unique voices that speak from a place of intellect. It’s time to pack on the layers and give all people a voice that reflects the many subcultures that exist between all shades of black, red, and brown people despite gender, race, nationality, religion, or sexual orientation and preference.
How have you been able to incorporate your athletic background into your current career? I never thought martial arts would be relevant in my life in the way that it is now! I have been learning fight choreography to execute the fight scenes required by the demands of the edgy characters I am preparing to portray. Often times, I write based on my own experiences, so being an athlete helps me portray women as strong, and I am honored to be able to do that.
Live Inspired What does your weekly fitness routine look like? I lift weights a few times a week and do cardio and fight training the other days. I also stretch even though I hate it. It’s necessary before and after throwing punches and high kicks. My diet is primarily vegan and plant-based, but I do occasionally consume fish and seafood. I listen to my body and eat what it “asks” for. I believe that incorporating fruits, vegetables, and reducing the consumption of processed foods has helped me stay on my game.
“I will rise while attracting the abundance and positivity that I desire, and karma is always on my side.” How did you become interested in spiritual healing and meditation? I spent time with a spiritual guru from India, and one day he looked at me and said, “You don’t need me anymore. You have exactly what I have.” He taught me how to talk to God and the universe and how to use my gifts to empower myself. I wanted to share this with other people. I think we are all capable of more than we are aware of. We just have to be open and willing to tap in and listen. We are all capable of being vessels for the right kind of energy if we slow down, listen, and ask the right spiritual questions. The answers are out there. How has this mindset helped you navigate life? I feel that I recover a lot faster from pitfalls now, and I have learned to identify the sound of my own intuition and how to discern between signs and insecurities. I am a much better judge of character now, and I have learned more about myself and what makes me happy. I am much more selective about how, when and who I give my energy to and in what capacity. What inspired you to write the book “The Beauty of Your Strength”? When I was at “rock bottom,” I asked the higher power to speak to me and through me and to help me find myself again. So I went on a quest to do exactly that “find 14
myself.” Each morning on this journey, I was woken up by a positive affirmation that I knew had been sent to me from some higher source. Initially, I thought these affirmations were just for me, but they kept coming, even when I wanted them to stop! I felt like I was being helped and like my hand was writing on its own. I knew that it would be magical to compile them all into a book to serve as a roadmap for other people who had lost themselves trying to navigate through the societal noise that we all must endure.
What has the response to your book been? The response to my book has been remarkable. People from every race, religion, and age group have reached out to thank me and tell me how much they have connected with my experiences. The most important thing I want the book to achieve is to create a sense of empathy and oneness so that readers never wonder about my age, or race. I want readers to forget about that and simply allow themselves to be present, vulnerable and real with themselves and, most of all, for them to know that they are not alone.
Home Health Compass At Home Health Compass, we understand that the aging process can be a challenging transition for many members in the community, we guide our clients through the aging process with grace, dignity and class. Dr. Peter Liu, PT, DPT and Dr. Jossue Morales, PT, DPT, are both Bay Area doctors who pride themselves in bringing home health options to people who are not easily able to get to doctor visits due to aging, injury, or other limiting factors.
IN HOME CONSULTATION:
We assess the need and safe usage of canes, walkers and crutches along with the need for home modifications such as grab-bars and chair lifts. We connect clients with caregiver agencies for continuing at-home assistance.
CARE HOME CONSULTATION: We provide care homes with functional assessments, recommendations and caregiver education for their residents. A multidisciplinary rehab team is provided to achieve quality care.
Dr. Peter Liu
Peter Liu is a first-generation Chinese-American born and raised in San Francisco. He graduated from the University of Hawaii with a degree in Biology and earned a doctorate degree from Samuel Merritt University. His passion for physical therapy and consulting stems from his interest in holistic medicine and observations of the inadequacies of the traditional healthcare system. He strives to remedy this by streamlining healthcare services to the community.
Home Health Staffing:
PHYSICAL THERAPY: Develop a plan of action between clinician and patient to help restore healthy movement with an emphasis on maximizing the patientâ€™s functional potential and promoting optimal health. OCCUPATIONAL THERAPY: Assessment and
intervention through the therapeutic use of everyday activities with the goal of preserving or regaining the movement necessary to maintain participation in meaningful activities for patients.
SPEECH THERAPY: Assessment and treatment of speech, language, social and cognitivecommunication as well as swallowing disorders in children and adults.
(805) 335-8441 www.homehealthcompass.com
Dr. Jossue Morales
Jossue Morales is a first-generation Guatemalan-American and a Bay Area native. His passion for physical therapy began in his teens as he provided caregiving for his aging grandmother in her final years of life at his dadâ€™s home. He pursued a degree in psychology and graduated with honors from UCLA. He then earned his doctorate degree in physical therapy from Samuel Merritt University.
Live Healthy 3 Summer Perfect Arugula Recipes By Caron Shahrestani While warmer temperatures are typically associated with hydrating fruits like watermelon, one overlooked summer ingredient is arugula. This leafy green known for its fresh, tart, bitter, and peppery flavor, originated in the Mediterranean and has a unique nickname: garden rocket.
Mint Arugula Pesto
Pulse all ingredients in a food processor or blender until smooth. Serve as a dip with bread, crackers or sliced veggies, as a spread for pizza and sandwiches, and as a drizzle to add zing to salads or side dishes.
• 5 cups loosely packed arugula • 2 tablespoons pine nuts • 1/2 cup fresh mint • 2 tablespoons parmesan cheese (or vegan cheese) • 2 garlic cloves • 1 teaspoon lemon zest • 2 tablespoons fresh lemon juice • 3/4 teaspoon kosher salt • 1/3 cup extra-virgin olive oil • 2 tablespoons warm water 16
For those looking to lose weight and improve bone health, one cup of arugula has only five calories and contains eight times more calcium than iceberg lettuce. It is also an excellent source of potassium, Vitamin K, Vitamin A and Vitamin C. The following arugula recipes are inspired by summer and include vegan variations. Enjoy!
Rainbow Arugula Salad Toss this colorful assortment of veggies in a big bowl and taste the rainbow! Makes 2 to 4 servings.
• 2 cups of arugula • 2 cups of baby spinach • Handful of minced mint leaves • 1 spiralized carrot • 1 chopped tomato • 1 peeled and sliced watermelon radish • 1 skinned, boiled and sliced beet • 1/2 of a red onion, thinly sliced • 1/2 of a cucumber, chopped • Juice of one lemon • 2 tablespoons of olive oil • Salt and pepper to taste
Cheesy Arugula Flatbread This is a quick appetizer or mid-afternoon snack. Stack ingredients on bread slices like you would a pizza and then heat in oven on the broiler setting for five minutes or until cheese melts. Arugula and basil will brown and wilt, so experiment with adding them at the last minute of baking (after the cheese starts to melt).
• Afghani bread, pita or sliced sourdough • Handful of arugula • Handful of chopped basil • 1/2 of a tomato, sliced • 1/2 cup of shredded mozzarella (or vegan cheese) Tip: Drizzle some of your fresh Mint Arugula Pesto on top for a saucy zest!
Photography by Caron Shahrestani
Live Healthy Staying Fresh and Dry
A Natu ral App roach to Deodorants By Donya Fahmy Using mass-market antiperspirants and deodorants may seem like a simple and innocuous thing to do to assuage your fears about the way you smell when you sweat. However, most commercial antiperspirants and deodorants are made with harmful ingredients that can lead to a host of health problems not the least of which is significantly weakening your immune system and throwing your hormones out of whack. Antiperspirants work by plugging the ducts that carry sweat from your glands to the skin’s surface. Without any sweat, the bacteria in your underarms don’t have anything to feast upon. However, sweating is one of the ways your body detoxifies and cools itself. So antiperspirants interfere with your body’s natural processes. Deodorants, on the other hand, cut down on what makes you stink, the bacteria that hang around your armpits, by making the skin there too salty or acidic (low pH) for bacteria to live in. Finding or making a
natural deodorant with the right mix of ingredients will do this job without posing the risk of harm present in most commercial products. Here are some simple suggestions for making your own:
Grind fragrant herbs like lavender buds, lemon verbena, or rose petals in a coffee grinder and mix them in with equal parts baking soda, which is adsorbent and antibacterial, and cornstarch or arrowroot powder. You can also add a little kaolin or bentonite clay powder to increase absorbency. Stir in anti-bacterial essential oils like lavender, lemon or geranium.
Use three tablespoons of organic coconut oil, three tablespoons baking soda, two tablespoons shea butter, and two tablespoons arrowroot powder. Melt the solids, mix in the powders and essential oils and place the mixture in a push-up deodorant container. For a stiffer stick, add a touch of beeswax.
Use a base of sage or chamomile tea with witch hazel extract and/or distilled water or hydrosol. For every two ounces of liquid, add ten drops of essential oil or oil blend. Place the mixture in a spray bottle, gently shake it and apply as necessary. To disperse the essential oils more effectively, you can add a few drops of unscented liquid castile soap. Suggested essential oils to add to your natural deodorant include sage, cypress, lemongrass, petitgrain, and pine. They all help reduce sweat production. For more anti-bacterial action, add essential oils like tea tree or manuka.
NUTRITION HACKS AND MYTHS REVEALED! ASK YOUR QUESTIONS. WE HAVE ANSWERS. By Marisa Gonzalez
What foods can I eat to boost my immune system? Sandra Lopez • Pleasanton, CA Supporting your immune system is especially important during the ongoing coronavirus pandemic. Picture your meal plate. Fill half of it with vegetables and fruit, the other part with protein-rich foods such as eggs, chicken, fish and beans and some whole grains like brown rice or oats. Some foods that can help support your immunity include almonds, bell peppers, broccoli, citrus fruits (clementines, lemons, limes, oranges, grapefruit), dark leafy greens (arugula, kale, spinach), garlic, pumpkin seeds and red peppers. Eating a healthy diet that includes protein, fiber, vitamins and minerals is the best way to boost your immune system.
Does cutting gluten really make a difference to my health? Laura Lynch • Granada Hills, CA A gluten-free diet is recommended for people with celiac disease or gluten sensitivity. It may also help someone with irritable bowel syndrome or type 1 diabetes. Although there is little evidence that a gluten-free diet offers any particular health benefits, it may be a healthy way to eat, depending on which gluten-free foods are selected. Some healthy choices are lean meats, low-fat dairy, vegetables, fruit, whole gluten-free grains and healthy fats.
Are there foods that can help balance hormonal issues, particularly in women? Vanessa Gonzalez • San Mateo, CA Hormones are chemical messengers produced by your endocrine glands that control nearly every process in your body, from metabolism to reproduction to mood. Hormone imbalance can wreak havoc with your sleep, mood, libido, and can contribute to weight fluctuation and chronic illnesses. Fortunately, one of the easiest ways to restore hormonal balance is to fill your plate with real, whole, nutrient-dense foods. A few Foods to Consider Wild-caught salmon or supplement with fish oil if fish isn’t your jam. Salmon is an excellent source of Omega-3s and helps to regulate blood clotting, arterial function and inflammation. Kale or an organic greens powder is an excellent source of fiber to feed your “good gut bacteria” and is rich in magnesium. Maca root is an adaptogen and helps the body adapt to stress. Maca raises hormone production when your body is under-producing hormones and lowers hormone production when your body is over-producing hormones. 19
Live Inspired Carmen Melgoza’s
Fitness & Wellness Transformation Inspires Her Latina Social Media Following to Do The Same By Rosalidia Dubon Carmen Melgoza had a successful accounting career, but a sedentary lifestyle and a broken relationship took their toll. Her fitness journey and absolute determination to lose 50 pounds are nothing short of inspirational. Driven by unbounded passion and a work ethic shaped by a migrant farmworker family, a side gig as a fitness and wellness coach eventually took off and became a fulltime endeavor and business. She founded the Latino Fit Club, an online publication with an emphasis on health, nutrition, fitness and well-being for the Hispanic community in the US and Latin America. Carmen has been featured on Univision’s “Primer Impacto,” La Opinion, Latina Magazine, CNN, Telemundo, and Dr. Oz The Good Life magazine. She is a proud American Heart Association Ambassador sharing valuable heart and health-related content with thousands of followers on social media and is also a life-time contributor to the non-profit Orphaned Earring, which gives support to impoverished communities in Central and South America. How did growing up on a ranch in Mexico with a large family shape the values you hold today? I am the second youngest of 12 siblings, so you can imagine all the different personalities everyone has. Having that many siblings has allowed me to relate to others and empathize with every person I encounter. As part of a big family, we were not used to large portions of food. We ate a lot of locally grown produce my father and uncles cultivated as farmers. Eating small portions of food was a natural thing because there were so many mouths to feed. Little did I know this way of eating is the best way to stay healthy. 20
Tell us a little about your transition from living in Mexico to migrating to the US. What was this change like for you? I was 17 years old when I arrived in the US. My younger siblings all came along with me while others stayed in Mexico and immigrated at a later time. Arriving in the US was a culture shock because I did not know the language. I felt like I didn’t belong here and it was very difficult to adapt to a brand new experience. Little by little, I began learning English, but it was difficult to learn a new language at 17 years old. The food was also very different. Everything was fast-food and we were not accustomed to that in Mexico.
Why did you decide to share your weight loss journey on social media? I knew that there was a lot of misinformation and a lack of information on how to create healthy habits, especially in my Latino community. While I was trying to find easy to understand information on how I could adopt a healthy lifestyle, I could not find anything that would help me make gradual changes. That was the perfect time for me to make a change for myself, but also be the change that I was not finding on the internet. So I decided to document what I was doing on social media. Little did I know that years later I would be helping thousands of women change their lifestyle thanks to social media.
After graduating from college with a BA in accounting, you led a sedentary office lifestyle. What effects did this have on your body and emotional well-being? Working at a corporate office job made me gain undesired weight and I began to not recognize myself. I couldn’t believe how my life had turned, always eating out, not making smart choices with food and sometimes skipping meals. I would turn to unhealthy food for comfort because of my very demanding and stressful job in accounting. I would sometimes work 10-12 hours a day and even more during tax season.
How has the support of an online community encouraged and pushed you to keep with your health and fitness goals? We all know what to do to live healthy, exercise and eat a balanced diet, however without the support and accountability of a community it’s very easy to ride the weight loss rollercoaster. So being a part of an online community has helped me along with thousands of other women to stay committed to their health and fitness goals.
During this time in your life, your father died of a heart attack. Do you believe unhealthy habits contributed to his condition? To a certain extent carrying unhealthy habits in our family did contribute to my father suffering a heart attack. I could see that all of us as a family were not carrying the best habits, but this was a wake-up call for us to change our health habits. I also believe that his work-related stress that he endured caused him to suffer a heart attack. Can you describe the “ah-ha” moment when you decided to change your life and start focusing on your overall health? The “ah-ha” moment definitely came when I lost my father to a heart attack and when I was living with all that work stress myself. I did not want the same thing to happen to me if I continued on that path. I had to make a switch. So I did because I knew I wanted to live a healthy life and begin inspiring others. 21
Live Inspired What did you have to learn to become a wellness and fitness coach? I had to learn the importance of good nutrition without dieting or sacrificing the food that you love to eat with only a healthy twist to recipes allowing you to still enjoy them. Living this lifestyle has become a passion. It’s so easy for me to help others to start a healthy journey. Tell us about the Latino Fit Club and what are some of the biggest success stories coming out of LFC? There are so many success stories that I can talk about, but I will focus on two of them. A single mom and owner of a beauty salon struggled so much to lose weight, and when we started working together, everything changed for her. She was able to lose over fifty pounds in three months by following my advice and being part of the Latino Fit Club online community. There’s another story of a 65-year-old woman who suffers from arthritis, was pre-diabetic for over 30 years, and always tried to follow a diet only to find out that her pre-diabetic condition was still there. Through her participation in LFC, she has improved her condition and is no longer pre-diabetic, her arthritis has lessened and she works out four to six days a week without any pain. Along the way, she has lost thirty pounds and is an extremely healthy grandmother. What does being a “Jefa Latina” mean to you? Being a Jefa Latina embodies independence, resilience and being a badass in a positive context. I love that I can inspire other women to thrive as their own boss without the need to work in Corporate America. There’s nothing wrong with working in a corporate job, but we are a new generation that simply enjoys having more flexibility in our schedule. We do not want to be confined to a cubicle, and we are
hungry for new daily experiences that an office job setting can’t provide. Being a Jefa Latina also means empowerment. There are very few Latina owned businesses, and knowing that I am part of this new trend is invigorating and exciting. Your husband, Gustavo is also into fitness. What kinds of fitness activities do you do together? My husband and I met through the love of fitness. In August 2014, when I was training for the San Francisco Nike Marathon, I would train in downtown Los Angeles. Gustavo and I had just met on social media, and I invited him to come run with me since he worked less than a mile away from where I would be training. He said yes, and our first date was running in downtown Los Angeles. I will never forget that day. Before having our son, we would always workout together. Now each one of us does it in their own time. We enjoy our daily walks as a family around the neighborhood, hiking and swimming. How do you encourage each other to be at your best physically and mentally? At first, I would remind Gustavo to do his workouts and remind him of the importance of having a balanced diet, but now we both keep each other on our toes, and I love that. We are firm believers that motivation comes from within, but we do motivate each other to listen to self-development content and audiobooks to be mentally prepared for whatever obstacle life might throw at us. We invest at least one to two hours in listening to positive self-development daily. When we are driving, we hardly ever listen to the radio, we’d rather put on some podcasts, and our time watching television is limited to one hour a day. How old is your son, Adriel now and what are some of his favorite healthy foods you prepare for him? My son is 14 months old, and he loves everything I prepare for him. He’s been eating home-cooked meals from six months old, and I look forward to preparing all of his food at home every single day. I make sure it’s healthy, he eats according to his age and that I know all of the ingredients in each meal. His favorite foods are spinach crepes and sweet potato pancakes. Oh, right now, he’s big on strawberries too.
How do you create healthy versions of traditional Latin foods for your family? There are so many ways to make unhealthy Latin dishes healthy. You simply learn to switch some ingredients for others and learn that not everything needs to be saturated with salt or other ingredients that our parents would use, which were not always the most healthy options. I love creating Latin dishes that are a spin-off of my mom’s food but in a healthier version. What’s one of your favorite “mommy and me” exercises? I always advocate for moms to do their workouts with their children around because it’s always so much more fun. From a young age, we are teaching them the importance of moving and staying active. My favorite “mommy and me” exercise would be squats. My 14-month-old son will stand next to me and do them along with me. He loves to see mom and dad working out, and he always joins. It’s the cutest thing ever. How did you get your start doing guest spots on TV as a fitness expert? Being a positive role model in the community has allowed me to be featured in several Spanish-language programs for my fitness knowledge. Staying consistent on my social media has allowed producers to find me and ask me to be a part of their programming. When I’ve been invited as a guest on some of these programs producers have mentioned that my story is relatable to that of the immigrant community.
What was one of your favorite experiences being on TV? My favorite experience being on TV was the first time I appeared on a local newscast. Who would’ve thought that a humble girl from a ranch in Mexico would be invited to be part of a newscast? My family was very proud of me and so was my community. After this experience, I was later invited to appear on countless other TV programs throughout my career. How did you get involved with the American Heart Association, and how did you become an ambassador for them? The American Heart Association of Los Angeles reached out to me thanks to my consistent social media platform and being an influencer who promotes health and wellness. They asked me to be a speaker at one of their events to talk about keeping healthy habits, making small changes and not sacrificing your well-being to be healthy. After that event, we continued to stay in touch and I’ve been invited to many other events organized by the American Heart Association. In 2018 they launched their very first ambassador program in Los Angeles, and my husband and I were both invited to be Ambassadors promoting key messaging from the American Heart Association on our social media outlets. What does your typical daily workout look like? I follow home fitness workouts. I do at least 20 minutes a day of exercise and more some days. My fitness routines have changed dramatically since becoming a mom. I used to be the girl waking up at 5 a.m. to work out, now I sleep in with my baby and do my workout in the afternoon. I will always make time to work out because that is my “me time.” For me, working out is a de-stressor, and it’s a way for me to re-fill my tank so that I can be more present, energized and relaxed. What projects are you excited about and working on now? I recently launched a baby recipe ebook and an ebook of healthy recipes using an air fryer. I am preparing a second edition for both books because they have been extremely successful, and my followers want more. I am always working on my mentorship program helping women to find their best version of themselves and start working hard towards their dreams. Once we get over this pandemic, I am planning on getting out more in my new community of Fresno, California to partner with local community organizations. 23
Live Healthy Flavorful Healthy Summer Snacks
For Kids and Adults! By Carmen Melgoza
Plantains Coconut Bites for Kids Ingredients • 1 ripened plantain • 1 tablespoon of coconut flour • 2 tablespoons of grated coconut (sugar-free) • 1 teaspoon of flaxseed • Preparation Instructions 1. Steam the plantain or boil until completely smooth. 2. Crush with a fork and add all the ingredients, mix well. 3. Make small square size or mini balls with the mixture. 4. (optional) Place them directly in a nonstick skillet adding a bit of spray oil and toast them on both sides.
Lentil Ceviche Ingredients • 4 cups of cooked and drained lentils • 1/2 cup finely chopped red onion • 1/3 cup of coriander finely chopped • 1 cup tomato of your choice (cherry, grape or saladette) • Juice of 2 lemons (adjust to taste) • Sea salt to taste • 1 splash of olive oil (optional) Serve With (optional) • Tortilla chips • Avocado Instructions 1. Drain the lentils well and place in a bowl, add the other ingredients and mix well. 2. Serve with avocado, tortilla chips and hot sauce if desired.
Live Strong By Rick Green More than likely, youâ€™re doing your best to train by doing what you are most accustomed to doing. At some point, it would not be an uncommon situation for you to feel that your typical exercise routine has started to feel a bit redundant. Guess what? That's ok. Now is the perfect time to try a new sport or training routine you have always been interested in. You don't have to be intimidated to try something different. I have spent most of my life in some sort of boxing or martial art training. However, in my early youth soccer was my go-to sport. Soccer workouts are what led me into a lifetime passion for exercise. Training for a soccer match is somewhat different than training for a one-on-one physical competition. It requires a different type
of conditioning and coordination. The change-up in my training style and the new challenges in my workout techniques take me out of my comfort zone. I love it! I see new results daily. One of my favorite things to do is research different training techniques online. Try this: search for a training style system you have always been curious about online. The internet is filled with tons of training information. YouTube is a wonderful resource for looking up training techniques. Have at it, in a safe and responsible way. No need to rush â€” we got time.
Live Smart By Lauren Brollier Have you ever sat down to draw up a list of what you thought were “goals,” only to realize that what you really had was a list of things you felt you should be doing – not the things that give you life?
But when we ask ourselves the question, “What would I love?” something wonderful begins to happen...we begin to discover our purpose. I asked myself that question, and of course, the answer was be a speaker, help and inspire others.
I love the call to action in this quote by the poet Rumi.
Often with that discovery comes “the strange pull,” our inner compass that leads us to make decisions that are not always “rational.” It requires listening to our intuition and a willingness to experiment with trusting our hearts when we don’t always have the answers or know where the resources, connections or the money will come from. It didn’t make sense. I didn’t have a guarantee, but I took a leap of faith and became certified as a coach and resigned from my school district job.
“Let yourself be silently drawn by the strange pull of what you really love.” Letting ourselves “be silently drawn” involves getting quiet and tuning in to the voice deep inside. When I was a little girl, I would watch ministers on TV. I didn’t care at all about religion, but I loved that the message made me feel so good and kept people looking forward. I would think, “I want to do that,” but because I didn’t want to be a minister, I didn’t allow myself to explore other options. Years later, when I was in education, anytime a keynote speaker would come to the district, I would again think, “I want to do that.” I did not allow myself to be silently drawn to what I really love. I let being “realistic” and doubting myself stop me from believing I could ever be a professional speaker for a living. It’s so easy to get caught up in the opinions of others that we start to lose touch with what’s truly in our hearts. It’s also easy to get caught up in the voices of our own doubt, which puts limits on our gifts and abilities.
You may not even know specifically what you want to do, but you feel the pull of something more. One way to begin to ease the fear of “the strange pull” is to expand the question to, “What would I love to do that utilizes both my skills and interests and could add significant value to others?” Take a moment now to ask yourself this very question. Journal some of the ideas that come to your mind. When you follow your bliss in this manner, focusing on impact instead of income, the resources, connections and money will start to naturally follow. I’ve watched this process happen dozens of times in my own life and with my clients. When you live this way, you always create results you’re in love with. That voice of love can never lead you astray!
Take Control of
TV Binge-Watching By Nico Abaya
Have you ever caught yourself watching a television series and repeatedly said, “Just one more episode.” I’m guilty! Nowadays, almost any movie and TV series can be streamed directly to your devices. It seems as if we were meant to consume content in a bingewatching fashion. Current events and governmental stay-at-home policies have surely increased our amount of binge-watching. A plethora of health issues stems from bingewatching like sleep deprivation, risk of obesity from snacking, depression and addiction from the body’s chemical response from watching shows. Here are four ways you can reduce the risks of binge-watching:
Commit to Watching With Someone
You’re less likely to watch show after show if you watch with another person. People who watch shows alone are more likely to watch consecutive episodes without a break.
Commit to getting your workout done before starting to watch your current favorite series. You can also schedule shorter activities like a walk, push-ups, or situps between episodes.
Controlling Food and Snacks
Before you press play, eat a meal and stay hydrated so you’re not tempted to snack mindlessly. If you are going to snack make sure you’re portioning properly and picking healthy options.
Shelter-in-place policies drastically decreased my activity levels. When I realized I was binge-watching shows, I told myself I would only watch the show while on a walk or spin bike. Another way to watch actively is to stand while watching instead of sitting. You burn twice the amount of calories standing up.
Accomplishments to Reflect On By Pat Obuchowski Let's think about our days. They are made up of meetings, making phone calls, answering phone calls, checking voicemails, reading emails, responding to emails, texting, updating all our social media sites, attending events, blah, blah, blah. When was the last time you stopped…paused… and reflected on your progress? I’m reminded of Stephen Covey's work and his concept of Quadrant II thinking in his book "First Things First." He teaches that when we find ourselves too busy to spend time planning and reflecting, that is precisely when we need to do it most. It will help us relieve some of the anxiety in our daily lives, but more importantly, it will help us to decide what is important to us and what conscious and intentional actions we must take next. Authors Heike Bruch and Sumantra Ghoshal in "A Bias for Action" spent ten years observing the behaviors of managers in nearly a dozen large corporations. They concluded that "a mere 10 percent of the managers we observed spent their time in a committed, purposeful and reflective manner," while the other 90 percent "squander their time in all sorts of ineffective activities," a state they labeled "Active Non-Action." The 10 percent of the managers who took time to reflect were more successful at engaging their teams, meeting their goals and rejuvenating themselves. I also find that when leaders slow down, they are able to be reminded of their vision and value, re-engage with their intentions, and plan and act from this renewal of vision and the bigger picture. 28
So, here are some pointers on reflection: • Take the time to reflect upon a situation in relation to your intentions. • Begin your day with a 10-minute meeting with yourself in which you reflect on what is important to achieve that day. • Remind yourself of your vision. • Respond to all the communication noise during specific times during the day. Set the expectations. • Disengage from your high-level activities for at least 10 minutes during the day. This simple act will provide you with the mental space you need in the middle of your day. • Close each day with a celebratory reflection and reflect on the good things you've accomplished. The more you take the time to reflect, the easier it will become for you to see the next step you need to take. Step into leading and play a bigger game in your life. Don't wait, model leadership. The world needs us to do this.
ce on Video Calls
n e s e r P Up-Level Your n e cre S
By Shelley Golden
Whether you work for a Fortune 500 company, a small organization or yourself, it’s now more important than ever to create a visually pleasing online presence. Maintain the respect of others as you welcome more people than ever before into your home on video calls.
As a personal branding image consultant, I’m on a mission to help up-level your online image so you can look great and feel confident, no matter your surroundings. As we spend more time online, you need to look your best in whatever space you’re in. 5 Step Process to Create a Visually Pleasing Screen Presence
Look straight into the camera. While sitting up straight, adjust your camera so that it is level with your eyes or slightly above. Give the impression that you are speaking directly to the other person, not looking downward with the “droopy eye” look. This feels more intimate and comfortable as if you’re sitting across the table from them. Angle the camera down if any of your ceiling is showing.
This is the first thing you notice. Don’t sit with your back to the window. Ideally, face a window for as much natural light as possible. If not, compensate with lights positioned in front of you at 10:00 o’clock and 2:00 o’clock. Balance out the lighting on both sides of your face. Remember to light up the rest of the room so that it doesn’t feel like you’re sitting in a cave.
Create a pleasing, non-distracting background. Clean up your mess, stand up all the books on your bookshelf, bring in some plants and flowers to create an inviting background. You are the focus of the call.
Stand out and be noticed! It’s best to wear a solid color that is not the same as your background. Stay away from white, black and busy prints. The camera is highly sensitive to light and dark. White and very light colors come to the foreground of the camera and dominate in a glaring way, while black and very dark colors recede into the background.
I suggest wearing a darker blush and lipstick than usual. Create a 3-dimensional look by applying contour or blush under your cheekbones and putting a slightly darker red/pink color on your lips. Avoid lip gloss or make-up with iridescence. When you want to inspire, make an impact, and have people pay attention to you and what you’re saying, everything needs to be in alignment including how you look online. Whether you use Zoom, Webex, TEAM or Skype, we’re all talking online with clients and colleagues, attending networking events, and even socializing with friends on Saturday night. Video calls are our new lifeline.
Is it about going to yoga classes, deep breathing, Pilates, smoothies or nature? Is it about how you feel in your own skin? Is it about the number on the scale or the results of your blood tests? There are so many articles about health and wellness that it’s easy to start “should-ing” ourselves. I should do this, I should do that. In essence, we actually cause ourselves to feel more dis-ease as we think about wellness, which in turn has the exact opposite effect.
Ask Yourself, “What Would I love?”
Wellness actually stems from being in alignment with your higher self, the freer, more expansive version of you. It is the part of you that knows you have a body, but you are more than that, that you have a personality, but you’re more than that. True well-being stems from a deep connection to who you are. Notice that the phrase is well-being, not well-doing. Doing more things doesn’t necessarily equate to greater wellness unless what you are doing feels really good to you. Here are three steps you can take to cultivate a deeper sense of wellness.
Notice Your Energy During Daily To-Dos
Every time you hear yourself saying, “I should” it is a pretty clear signal that you are trying to force yourself to do something that isn’t in alignment with you. I should go to that party. I should start drinking green smoothies. Notice the shoulds and how they actually form a contraction and a feeling of uneasiness in your body.
If you want to become physically healthier, ask yourself these questions: When I think about foods that would nourish me, what would I love? When I think about exercise, what do I love? When you begin with what you love and what feels good to you, you are in a state of well-being. Doing more of what you love in all of the different aspects of your life will lead to wellness. I know what you’re thinking, “Lauren, I can’t just do what I love. I have dishes in the sink, kids to feed, and responsibilities!” At the level of fact, this is true. And, a greater truth is you have an amazing power you were gifted with at birth: you are a creator. You create every moment in your life by how you approach it. When you do dishes, do you love to do them in the morning or night? Would you rather have a dishwasher? Would it be more enjoyable if you listened to music while doing them? You get to create the tone of your “to-do” list. Listen to the voice inside of you that knows what feels good. When you stop should-ing, you start living. You can live a life you absolutely love, and it starts with you. Wellness is a state of being that you can connect to in any moment.
Aromatherapy to Relieve Anxiety and Stress By Donya Fahmy There’s nothing like a global pandemic to create the perfect storm of stress and anxiety. Because stress can significantly weaken your immune system, it’s critically important to your health and well-being to find simple ways to manage and relieve it. The following list of essential oils and blends addresses the range of emotional and psychological challenges you may face during this time of uncertainty and upheaval. These oils can be used in an electric diffuser. If you don’t have a diffuser, you can use a potpourri burner. Add a little distilled water to the bowl and 10-12 drops of the oil or blend. Drops of oil can also be added to a cup of Epsom salts to be used in a hot bath, added to distilled water in a spray bottle and used as a mister, or added to a handkerchief or tissue for inhalation.
Tension, Crankiness, Anger or Frustration
Diffuse a citrus essential oil like orange, grapefruit, lemon, lime, lemongrass, and tangerine or blend a few to create a cheerful, mood-lifting environment to combat crankiness, anger, and even depression.
Alternately, try a blend of lavender, clary sage, chamomile, geranium and cedarwood to melt away tension and anxiety.
Fear and Vulnerability
Fend off fear with drops of vetiver, sandalwood, cedarwood, frankincense or jasmine. Wood oils tend to be thicker than most other essential oils and can clog a diffuser. It’s best to blend them with other oils and put them into a mister. Use a dilution of 2-3%, approximately 20 drops per ounce of water. Dab a drop or two onto your wrists and inhale.
Isolation, Disconnectedness, Sadness or Grief Find relief in the natural scents of rose, geranium, bergamot, lavender, neroli, Roman chamomile and cypress. These oils can be diluted in a carrier base like coconut or jojoba oil and gently massaged around the heart area. Use the same dilution as with a mister.
Mental or Emotional Fatigue
Ginger, grapefruit, spruce, peppermint, eucalyptus and rosemary can be used in any of the ways already described.
A Good Night’s Sleep
Draw a “sleepy time” bath using about 8-10 drops of lavender, chamomile, marjoram and/or clary sage essential oils in ½ to ¾ cup of Epsom salts. This blend will help you or your kids wind down and set yourselves up for a night of restful sleep. Many of the oils mentioned here also have powerful immunostimulant properties. Please follow common safety guidelines for using essential oils which you can find here: https://bit.ly/ATSGS
Live Well Strengthen Your Mindset One Step at a Time By Zack Sit When looking at a difficult challenge, it’s easy to get lost in the overwhelming task at hand. Remember that a mountain can only be climbed when small steps are put in front of one another. Much like overcoming a mental block, being able to pause and take a stepby-step approach to solve your problem will be your way out. When faced with a difficult obstacle, I follow these four steps:
Remember to Breathe
I remember feeling overwhelmed and anxious about a real estate presentation I once had to make. I was meeting a client and didn’t feel like I was operating at one hundred percent. I filled my head with all the ways I could fail. After I took a step back and a few deep breaths, I asked myself, “What’s your next step? Organize the presentation. Okay, I can do that. And after that? Rehearse the presentation, okay, I’ve done that before.” It was at that moment I realized all my assumed adversities were self-induced. Giving myself time to realize this saved me time and spared me from negativity. Before I knew it, the presentation had gone well, and the contract was being signed!
If you feel frustrated, allow yourself the time to process that frustration. Bring it back to reality, control it, and let it pass.
One Step at a Time
If you’re looking to climb Mt. Everest, your first goal isn’t the peak. It’s getting to the base camp. Remember, big goals are only achieved by small goals coming together.
Adversity is Part of the Human Experience
Once you understand that rough patches happen, it will be easier to address them, learn from them and move forward.
If you find yourself feeling stuck in an endless cycle, be kind to your mind. Sometimes the best thing we can do is give ourselves a mental break. Take a few minutes to allow your thoughts to rest. We take physical rests when we’re working out, but often forget to take mental rests when we’ve been thinking all day.
By Nirali Patel Many people nowadays are seeking alternatives to medications for mood issues such as anxiety and depression. Acupuncture is a promising option for those who are looking to treat mood issues without the side effects of medications. Acupuncture originated in China thousands of years ago and is based on the principle that mental health disorders are caused by a blockage of energy, called qi. Qi is supposed to flow smoothly and flawlessly through the body when the body is functioning properly. However, when the body has blockages, qi cannot flow smoothly, and this leads to physical, mental and emotional pain and imbalances because the energy essentially gets backed up. In Chinese medicine, each organ has a paired emotion, and when the energy to the organ is blocked the result is emotional imbalances. • Liver qi imbalances result in anger, irritability and frustration. • Spleen qi imbalances cause excessive worrying and overthinking. • Kidney qi imbalances lead to fear. • Lung qi imbalances reflect as grief and sadness. • Heart qi imbalances show as mental restlessness and lack of enthusiasm. Blockages to these organ pathways result in various diseases and disorders. Of course, you could have a blockage to one pathway or multiple at the same time resulting in several emotional problems.
When you visit your acupuncturist for treatment, they will ask you questions about your physical, mental, emotional and spiritual health to determine which pathways are blocked. The points selected will work to unblock the congestion of backed up qi. This results in the release of endorphins, or happy chemicals, in the body. Acupuncture helps to control the body’s reaction to stress and improve body functions such as immunity, digestion, emotions and pain. It helps the body relax by taking it out of our natural “fight or flight” response. Unfortunately, depression and anxiety are two emotional disorders that have been steadily rising in today’s world. However, the good news is that acupuncture is a great option for those who do not want to take medication. Acupuncture helps with depression symptoms such as lack of motivation and interest in activities, fatigue, trouble concentrating and over or under eating. It also helps minimize common symptoms of anxiety such as nervousness, increased heartbeat, sweating, excessive worrying and trouble breathing. Treatments help to shift the body back to a relaxed and balanced state by soothing the nervous system and releasing the body’s natural happy chemicals. An acupuncture session is quite relaxing. Once the needles are in, you’ll lay on the table with pleasant low lighting and soothing music. If you’re looking for an alternative treatment to medications, acupuncture is a great option! 33
The Power of Education Evelyne Keomian and Her Foundation are Transforming the Lives of Women and Children in West Africa and Beyond
By Rosalidia Dubon Growing up in abject poverty in Ivory Coast, West Africa, Evelyne Keomian knew firsthand the hardship of going hungry and being unable to attend school. Even when there was little to eat, her mother would share with those who had even less. This greater level of compassion left an indelible impression on Evelyne and continues to shape her worldview to this day. Currently living in Palo Alto, California, she is still considered to be a low-income single mother by US standards. Even so, she founded the Karat School Project with the funds she had available. Her mission is to give children in the San Francisco Bay Area and the Ivory Coast, particularly girls, the opportunity to receive a quality education and make a better life. Through the KSP, Evelyne has impacted the lives of over 10,000 young girls, single mothers and widows, through the distribution of education supply kits here in the United States and through clean water pump installations, women’s health screenings and COVID-19 testing and prevention in the Ivory Coast. Give us a flavor of what your childhood growing up in the Ivory Coast was like. How was your childhood different from a typical childhood in the United States? It wasn’t a typical childhood even for the Ivory Coast itself, and it was really different than growing up in the United States. I’m the youngest of seven children. I have five sisters and a brother, so being the youngest one, I felt like my sisters had already made all the mistakes that confirm those traditional beliefs of what the girl should be: she’s going to get pregnant early, she’s going to get married, so there’s no need to educate her. 34
In our household, only my dad worked, and he was a vet so he wasn’t really making much and my mom took care of the kids. We planted a lot in the backyard to help with food. We often ate one meal a day. Even with that, my mom was always so giving. She would give our food away to those who lived nearby who didn’t have food at all. I remember often having this conversation: I would go out and play and when I came back, there would be no food left. I’d say, “Hey mom, you cooked today what’s going on?” And she would say, “Well this kid came, and he was hungry, so I gave him your food.” I would look at her and say, “Well, you gave my food away, so now I’m the starving child.” Nevertheless, it was a fun childhood. We had all sorts of trees in the backyard. Climbing mango and papaya trees on a daily basis are really fun memories. We had a farm and every weekend, we would go to the farm 6 km away. We would walk there and back to help with the chickens and growing food to keep extra income coming in. That was my childhood. What were a few of the biggest challenges you and your family faced due to poverty? The biggest challenge we had was having to pick what was the most pressing need of the day. If it was time to buy something and we needed to eat, the choice was between are we going to eat or are we going to buy this thing? We got one new outfit every New Year’s and that was what we would wear on Sundays throughout the year. How did it feel when you saw siblings and other kids around you receiving an education when you were not able to attend? Seeing other people around go to school was very bizarre to me, especially because the area we lived in, there were poorer people than us. Boys would go to school and girls helped their mom in the kitchen and with cleaning. Even in our household, when my parents could send somebody to school, we had male cousins who would take over the house and go to school. My sisters and I had to fight our way through school for the most part. It was really bizarre that these boys could go to school whenever they wanted. If dad could afford one book, he would buy the book for the boy over the girls.
When did you realize education was the key to creating a better future for yourself? I remember my mom was able to read one book to me, and she barely read through it. It was like three syllables. I remember saying I wanted to read more with her, and she would say I don’t know how to read anything else but this one book. I was probably four years old, not even school age, but I remember thinking, if I don’t know how to read and write, I won’t be able to read to my kids. We had a bookshelf in the house where my dad had all these books, and I remember looking at them and thinking that I wanted to be able to read them. Eventually, I would see people in town who had cars and things that we didn’t have, and it became really clear to me how these people talked and were able to write things. My dad went to school and was able to write things that my mom couldn’t, so it became very apparent to me early on that knowing how to read puts you at a somewhat higher level in society then I was being offered. How did life change for you when you had your child? Getting pregnant at sixteen definitely was not the easiest thing, but it resulted in one of the most amazing human beings I think I have ever seen in my life. This kid is so wonderful, but it definitely changes your life, especially when you have fought as hard as I did to be able to go to school. The first time I had to take the exam to enter high school, I needed a new birth certificate, and my dad wouldn’t get it so I flopped. The next year I got myself into a different school. I wasn’t going home between 12-2 p.m. for lunch because I stayed in the classroom to study to pass the exam and get to the next level. The next thing that happened to me after passing was I got pregnant. I lived right by the high school so I would see my friends and the people I knew from town walk by and go to school, and I couldn’t because I was pregnant. That was a trying time for me, and it made it hard to even be excited. But as soon as I had my baby, I went back to school. I just couldn’t let the dream of knowing 35
Live Inspired how to read and getting a better life just slip by me. I would look at this precious little thing, my baby, and think about his life. I didn’t want the restrictions of what I experienced to be perpetuated with my son. He’s a new generation. So having a baby did give me a push. Did you have a support system as a teen mom in the Ivory Coast? In Africa, we say it takes a village so my baby was the village’s kid. I could get up and leave. In the United States, I can’t just get up and leave. You have to get a babysitter and make sure someone is there. Back in Ivory Coast, I went to night school. I would just leave my kid and go to school because I knew my sister would take care of him. My mom would take care of him. There was always someone constantly there. If anyone was bathing and he needed a bath, he would get a bath. If anyone was eating and he was hungry, someone would feed him. The village system was really very helpful. Why did you migrate to the United States, and what impact has the move had on you and your child’s life? Like everybody else who lives far away from the US, you see images in the movies, and I thought, okay this is where I want to go. So I worked my way through the migration process and the moment I got here, I applied and became legal to stay here and brought my son, and I went back to school. It definitely had a positive impact on my son and me because I now have a Bachelor’s Degree, and my son is going to school and thinking about going to law school. It’s two lives changed, and we’re looking to change more lives. What was it like for you to become a college student in the United States? I was working and staying with a family in Palo Alto, and they asked me, what are your dreams for being here? I told them that I wanted to go back to school and wanted to work with children as a professional, while also learning how to speak and write English proficiently. I remember saying, “I don’t think that’s possible because now I’m too old,” and the wife looked at me and said, “No, you can go to school 36
at any age here in the United States.” She got me Foothill College and DeAnza College catalogs in the mail. So I started taking classes, learning and building a path. It was really hard because my son eventually came, and I was a single mother, working long weeks, caring for my son and going to school at night. New challenges were born, but the potential I had to go to school, earn a degree and make something of myself was definitely a driving force. How did you come up with the idea for the Karat School Project and when did you found the program? It has always been in my heart to own a school. The Karat School Project (KSP), is a school where all of the obstacles I faced are taken out. If the kids don’t have to pay for school, then the parents don’t have to say I can’t put you in school because I can’t afford it. Kids are given uniforms and don’t have to worry about that. I remember wearing my sister’s old uniform, the whole back of it was torn out. I would have to tie a shirt around my waist to cover the back. I thought, one day I’m going to make sure that every child, every girl, can get to school. And so when it came time to do something meaningful in my life, I thought about what really made a difference for me, and that’s how the Karat School Project started. It was really a leap of faith because I didn’t have the money sitting there. I knew I had it in me and I knew these kids needed me, so I started. I said I’m going to start from somewhere and I’m going to build it up and we are going to see what it becomes. What is the mission of KSP? At KSP, our mission is to provide education to children and women who live in extreme poverty as a way to help break the cycle of poverty. We’ve created a school that hosts programs providing full-time education, skills-based learning, and programs for women. Women and children can come in and receive an education. A nine-year-old who has never been to school can come in, learn to read and write and learn other skills too. We garden, we cook, we bake, we’re actively teaching the skills you need every day.
For the mothers, we do health education, some financial programs, and we’re helping them become self-sufficient because they are the providers for their families. We’re looking at solving poverty from a holistic point of view at the family level because that’s how it will be sustainable.
affordable to each person, so these kids can keep being fed everyday and these women can find programs to enhance their lives and give them a better future for their families.
We provide access to education in Ivory Coast and make the education experience really practical. This approach helps children to find a love of learning because they’re doing rather than sitting on a hard chair with a blackboard in front of them and somebody telling them what’s true and what’s not. We’re giving them the possibility to learn by doing and giving them the ability to think critically.
What programs or services do you offer women in your hometown? Socially, we’ve had events like cervical cancer screening where we had 150 women come to learn about it, how to help ourselves, and how to get tested. These are things we can do in the community to bring some progress to the mindset of the people. We’ve also installed water pumps that now allow 5,000 people to go to a water source for clean water.
How can our readers support KSP? We need skilled board members to help create programs and who can actively help fundraise to make sure these programs get implemented. We need people who are going to be our supporters. They can sign up to donate on our website (theksp. org) by setting up a recurring gift or whatever is
Can you share any success stories about women you’ve been able to assist? One of the greatest success stories I have is of a woman who came to a training we did on how to make a local yogurt-based drink. Taking that knowledge, the woman created her own business where I was her first funding partner. Today she’s 37
Live Inspired grown her business, and she’s hired four young single mothers who are working and bringing in income and providing for their families. This is the model we want to follow, where we provide training and seed money to allow women to create business and to sow into their families and communities. This is the backbone of the KSP. Why is it important for you to give back to your community in West Africa and right here in the Bay Area? We really look forward to enhancing more and more lives, not just in the Ivory Coast but beyond. I live here in the Bay Area and we have this crisis now that is attacking our health, our economy and our education. All kids are being asked to stay home. There’s poverty everywhere. Even here in the Bay Area, there are children who don’t have access to computers or tablets. How can we keep those kids educated so that when they go back to school, they aren’t falling behind? This is something that can be done locally, so I took on this initiative with my organization to distribute educational kits to these kids. These kids are now home and no longer have access to meals and lunches at school. We’re including gift cards so they can get food to eat. Community is everything. If you look into your community, there’s so much that can be done. We can all make an impact. Here, I can see what my community needs and back in Africa; I can see what my community needs, and I’m able to make an impact. It doesn’t have to be scalable or the biggest thing. I’ve done it, I’ve seen the smile on peoples’ faces. I walked to a trailer home on El 38
Camino and this 14-year-old sees me, and it’s as if it’s Christmas. He’s happy and he calls to his mom, “She’s here, she’s here!” He knows there’s a book in the bag I brought for him to read, a gift card to allow him to eat, diapers for his baby sister, and that brings him joy. What pivot have you made to your philanthropy efforts due to COVID-19? Back in Africa, we’re telling people who don’t have running water that they need to wash their hands for twenty seconds often throughout the day. How do we solve that? We’re installing handwashing stations. There’s no place to go buy masks, so we have someone making them and we’re delivering them with hand sanitizer. We’ve had to figure out how to educate children who don’t have internet or computers, and whose parents are illiterate. So we’ve found really creative ways to deliver education through the phone, and apps and little video clips. We’ve done a really good job with the progress of education. Again, we are making sure people have what they need from education to meals, to urgently needed necessities both here in the Bay Area and back in Ivory Coast and we’ve even touched Guinea as well. We need your help to be able to keep going, to be able to provide these things to children and families that are in need.
Live Involved www.LiveThriveCA.com ZOOM Make-Overs by Shelley Golden, Image Consultant Date: Thursday, June 25, 2020 Time: 3 PM - 4:30 PM
Location: Online Cost: $35 Create a professional screen presence online, in real-time. We'll tweak lighting, background, hair and makeup, help understand what colors work best and which to avoid, level up your confidence and personal branding to gain more respect. Thursday, 6/25/2020 https://bit.ly/2BcdZyS ZOOM Individual Consultations by Shelley Golden, Image Consultant Date: Schedule availability Time: 90 Minute consultation Location: Online Cost: $195 Create a professional screen presence online, in real-time. https://bit.ly/2Y6mXXM
Wellness & Wisdom Global Virtual Summit Date: Thursday, July 2, 2020 Time: 7 AM - 6:30 PM Location: Online Cost: $0 - $67 Wellness + Wisdom exists to build, ignite, and inspire personal and professional well-being and purpose. The summit provides a global platform to unite female leaders, philanthropists and influencers to set the stage for connection and empowerment for all women. Weâ€™ll focus on nutrition, healthy living, relationships, mental health and professional mindset. https://bit.ly/2LSYeiv
Learning Through Connection: A Creative Exercise for Acceptance and Growth Date: July 10, 2020 Time: 10 AM - 11 AM Location: Online Cost: FREE Dr. Julie Lopez facilitates a free, weekly space where people can come together and share strategies for maintaining wellness. These sessions promote mental health learning, sharing, and growing experiences. The format includes a little bit of learning, an experiential exercise, then an open format to share resources and discuss. https://bit.ly/2AQhJG7
Ali Center Athletes and Social Change Forum Date: Friday, July 10, 2020 Time: 5:30 AM - 2:30 PM Location: Online Cost: FREE The Muhammad Ali Center Athletes and Social Change Forum will take place via Zoom Webinar. This yearâ€™s theme is focused on the role and impact of mentors and mentoring on the next generation of athletes and social change. The forum is designed to advance education, advocacy and research on the roles and contributions of athletes in promoting social change, human rights and development. https://bit.ly/2ZzTuX9
Meaning Thru Movement Virtual Tour Date: Saturday, July 11, 2020 Time: 7 AM - 9 AM Location: Online Cost: FREE Each Meaning Thru Movement Virtual Tour session will feature a dedicated discussion with a mental health expert on key themes. The events will feature dynamic movement, through a variety of fitness modalities, from yoga and HIIT to running. We will close out each session with guided meditation and journaling and provide mental health and wellness resources. https://bit.ly/2AN8J4y
Summer 2020 Virtual Belly Dance Class Date: Thursday, July 18, 2020 Time: 7 PM - 7:50 PM Location: Online Are you ready to move your body and release tension and stress? Do you want to feel sexier and more alive this summer? Join us for a 50-minute free online Belly Dance class! https://bit.ly/3cJvG5X Zoom Zumba Date: Tuesday, July 28, 2020 Time: 6 - 6:30 PM Location: Online Join Camp Matador's, Ruben Fuentes, for a 30-minute virtual Zumba Class from the comfort of your own home, cameras off in the zero judgment zone. Your live, virtual exercise class will lead you through a high-intensity and super fun 30 minute Zumba party. https://bit.ly/2MHyu9m Tai Chi & Qigong Date: Saturday, August 1, 2020 Time: 9:30 AM Location: Don Edwards San Francisco Bay National Wildlife Refuge 1751 Grand Blvd, San Jose, CA 95002 Cost: FREE Come experience the flow of Tai Chi and Qigong in an extraordinary setting. Join Morning Crane staff instructor for an energizing and balancing practice. Thereâ€™s an optional 30-minute guided walk after the one hour class. https://bit.ly/2XI7JYu
Diablo Trail Run Date: Sunday, August 23, 2020 Time: 8 AM (Check start times) Location: Diablo State Park, 96 Mitchell Canyon Road, Clayton, CA 94517 Cost: $40 - $75 Mount Diablo provides spectacular views of the San Francisco Bay Area and surrounding valleys. The 4-mile course is relatively flat and fast within Mitchell Canyon. The longer events are mountainous and very scenic. https://ultrasignup.com/register. aspx?did=73208 Inner Warrior Training Date: Monday, September 7, 2020 Time: 10 AM - 12 PM Location: Online Cost: Free Join MyIntent founder Chris Pan and weekly guests for an epic guided journey. In this highly interactive and moving experience, we'll incorporate music, meditation, journaling, movement, breathwork, and a few fun surprises. https://bit.ly/3ecm30T
Guided Meditation Live Stream Date: Wednesday, September 16, 2020 Time: 5:30 PM - 6:30 PM Location: Online Cost: Free/Donation Immerse yourself in the benefits of meditation and mindfulness. This live online meditation class hosted by Meditation Breaks provides a wide array of easy to learn mindfulness teachings and techniques aimed at transforming your life, including stress relief, increasing happiness, living in the moment, and much more. https://bit.ly/3gaodQq
Golden Gate Trail Run Date: Saturday, September 19, 2020 Time: 7 AM (Check start times) Location: Rodeo Beach, Golden Gate National Recreation Area, CA Cost: $45 - $75 Enjoy vistas of the Pacific Coast and of the spectacular Marin Headlands with views of Tiburon, San Francisco and the Golden Gate Bridge. https://bit.ly/3d9syRg
Dr. Nirali Patel
Dr. Nirali Patel is an acupuncturist and skincare specialist with a practice in Foster City, California, with over 12 years of experience. She is the founder of Twigs And Tansy, a skin care company that infuses eastern plants, western herbs and healing gemstones in its products. All ingredients are from the earth, in their pure form and contain no harmful additives. Twigsandtansy.com and uniqueremedy.com
Carmen Milagro is a certified CBD educator, Leukemia Lymphoma Society's 2020 Woman of the Year candidate, entrepren-artist, writer, producer and co-host of You Soy Latina and host of #FU Conversations. She is also the founder of Borbón Skincare, a premium plantbased, food-grade and CBD-infused skin care product line.
Zack Sit is the co-founder of the Sit Group real estate team, a family business providing passion and peace of mind to the Bay Area through real estate. Zack makes sure his client’s interest is a top priority and that they feel comfortable throughout the whole process. He knows the importance of having a helpful heart and knows no bounds when it comes to service. His vibrant and positive personality will make you feel at home.
Nico Abaya is one of the San Francisco Bay Area’s top fitness coaches. He’s a certified fitness nutritionist and personal trainer. He actively competes as a Men’s Physique competitor while coaching hundreds of people toward their own fitness goals. His unique, flexible approach to dieting helps his clients achieve amazing transformations without giving up the foods they love. www.g8fitness.com
Donya Fahmy is the Alchemist in Chief for Sustainable Health Solutions Inc., and Founder and Formulator for Dropwise Essentials, a brand specializing in aromatherapy and organic plant-based personal care products. She is a passionate advocate for plant-based healing and living. Donya is also a speaker, a #1 Amazon international best-selling author, and a natural health and lifestyle transformation expert. www.donyafahmy.com 42
Shelley Golden is an international personal branding image consultant, fashion stylist and certified color consultant with more than 20 years of experience and is the owner of Shelley Golden Style. She is passionate about helping people create their unique style to up-level their personal brand and boost their confidence to attract the people they want in life, both professionally and socially. www.ShelleyGoldenStyle.com
Dr. Laurel Mines
Marisa Gonzalez is an Arbonne Independent Consultant coaching, educating and sharing with others ways to live abundant and health-filled lives. “I believe we are placed in one another’s lives for a reason. It is our job to follow the path where it leads and contribute as we are called.”
A physical therapist working in the San Francisco Bay Area. She sees patients at Agile Physical Therapy in San Carlos and has a private practice. She received her degree from Massachusetts General Hospital Institute and specializes in orthopedics with a focus on the metaphysical aspect of healing.
Lauren Brollier is an inspirational speaker and transformational life coach. Lauren brings easy, practical applications to spiritual principles. Her own experience with grief, betrayal and loss is what fuels her to help others dust themselves off and reach their highest potential. Through her speaking and coaching, she has inspired thousands of people to live a life they love. www.soulsavvy.com
Rick Green has over 20 years of experience in the health and fitness industries. He is a certified personal trainer and nutritionist, licensed USA boxing coach level 3 and owner of Force Fitness in San Jose, CA. 43
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GUEST CONTRIBUTORS Summer 2020
Pat Obuchowski is CEO, Chief Empowerment Officer, of inVisionaria, an Executive and Leadership coaching company. She is the founder of Gutsy Women Win (www. GutsyWomenWin.com), an organization that supports women leaders; a best selling and award winning author; and a public speaker. Connect with her at Pat@GutsyWomenWin.com
Jennifer Slaboda is passionate about helping people live healthier through better food, personal care products, and exercise. She is a NASM Certified Personal Trainer with Fitphoria, an Independent Consultant with Arbonne, fitness instructor at Pilates ProWorks of Burlingame, and a mom of two teenagers. www.Fitphoria.com
Caron Shahrestani is the founder and director of Caron Modern Media, a video marketing, photography and social media training company based in Silicon Valley. Caron worked as a newspaper reporter and volunteered with the Peace Corps in West Africa before starting her own business. A former group fitness instructor and video model for The Bar Method, Caron prioritizes her health by taking a variety of exercises classes and eating a balanced diet. www.Caronmodernmedia.com
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