CONTENTS
our Publisher
Rosalidia Dubon
LiveThriveCA
Rosalidia_D
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 children’s issues worldwide.
Eva Barrows
EvalsWrite
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
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CONTENTS www.LiveThriveCA.com
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Winter 2019
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@KitCait
@WynnNailSpa
Live Healthy
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Live Healthy
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Live Healthy
Recipes and photos adapted from Shannon’s cookbooks Biró: European-Inspired Cuisine (Gibbs Smith) and Ó: SpanAsian Cuisine by Biró (Gibbs Smith). All rights reserved. 10
NUTRITION HACKS AND MYTHS REVEALED! ASK YOUR QUESTIONS. WE HAVE ANSWERS. By Marisa Gonzalez
I keep hearing the term "flexitarian." What is the Flexitarian Diet and how does it differ from other diets? Brenda Rodriguez • Pleasanton, CA
A Flexitarian Diet includes mostly plant-based foods (fruits, vegetables, legumes and whole grains) while allowing meat and other animal products in moderation. This makes it more flexible than fully vegetarian or vegan diets. There are no clear-cut rules or recommended numbers of calories and macronutrients which makes it more of a lifestyle than a diet. The diet was created by Dawn Jackson Blatner, a Registered Dietitian, to help clients eat more vegetables and still eat their favorite meats. The diet focuses on consuming natural foods. If incorporating more plant-based foods is your goal, going flexitarian may be for you.
Are extended fasts (48 hours and beyond) healthy when intermittent fasting? Triccia Fulton • Oxnard, CA
Intermittent fasting is a recognized form of weight management with plenty of scientific research to support it. Prolonged fasting is another story. First of all, it’s not for everyone and certainly not for first-timers. However, researchers from the Okinawa Institute of Science and Technology Graduate University indicate that fasting for more than 50 hours may speed up
metabolism, increase antioxidant levels and help reverse some signs of aging. Embracing a lifestyle of alternating between feeding and short fasting periods, for example, on a monthly basis may include one or two periods of extended fasting depending on your health and preference.
I have a sweet tooth, how can I satisfy it in a healthy way? Pamela Watson • San Francisco, CA
Amen! There are many ways to satisfy that sweet tooth. Here are four healthy ones for your consideration. Have a piece of chocolate, in particular, dark chocolate that is at least 70 percent cacao which can help you address your craving and may also contribute to your heart health. Second, sugar cravings may be a result of dehydration. So drink some water to keep your organs like your liver working appropriately. Third, turn to nature’s candy and eat a piece of fresh fruit. You’ll help satisfy your craving and feel good about the healthy choice. Finally, sometimes it’s important to honor your craving for ice cream rather than to ignore it. Next time you go to the ice cream shop, sample some of your favorites and let it go at that. Sometimes a taste is all it takes to satisfy your sweet tooth!
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Live Well
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Live Inspired
Pro Athlete
D'Juan Woods'
Mental Toughness Propelled Him Through Extreme Adversity to Ultimate Success
By Rosalidia Dubon
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After suiting up for his first game as a football player for the New Orleans Saints, D'Juan Woods collided with an opposing player, which resulted in a career-ending spinal cord injury. D’Juan was nearly paralyzed from the neck down. His team went on to win Super Bowl XLIV, while his path to recovery went downhill fast. Suffering from weight gain, severe nerve damage and opioid addiction, D’Juan would eventually make the biggest play of his life by getting back into the gym. Almost starting from scratch, D’Juan set out to rebuild the left side of his body and to learn as much as he could about how to recover from his injury. The journey was by far the most difficult form of adversity he has faced in life. He stayed motivated by coaching youth football. The skillset and knowledge he accumulated throughout his career would never be taken from him, and he could pass it on to help future generations achieve their goals. He eventually lost 63 pounds and was recognized as the 2012 Men’s Fitness Magazine Ultimate Athlete Winner. Today, he is a much sought-after certified personal trainer, the equinox prodigy, and co-owner of Ultimate Athlete Bootcamp based in Los Angeles, CA.
How did you and your brothers discover your love of football growing up? As little kids, we were always competitive, and it translated into every sport that we played. We chose sports that didn’t require a lot of equipment. We often grabbed a football to see who made the most touchdowns. Football was a sport that we played at home and at school against other kids who we didn't normally get to see.
At what point did you know you wanted to play football professionally? When I was in high school, Rashaun received a full scholarship for Oklahoma State. They chose the highest level athlete, and my brother made it. Seeing my brother’s accomplishment fueled me. My goal was to go to the NFL. After high school, my next step was to get into division one in college because that would increase my chances of being visible with scouts and going to the NFL.
What was your experience of being a part of the Super Bowl-winning team, the New Orleans Saints? It was terrible, in 2009 during the Super Bowl championship with the New Orleans Saints, I suffered a spinal cord injury nearly paralyzing myself, and my life changed forever. I was not able to experience the season the way I initially planned. I battled my injury for the entire season before being told that the Saints were going to the Super Bowl.
What memories do you have of throwing the football around growing up? I remember my three brothers and myself in the front yard learning a few positions. My older brother Gary taught us how to play skilled positions such as cornerback, wide receiver and quarterback. Every summer our dad woke us up at 6 a.m. for a run on the track, jumping jacks, and to practice what my brother had taught us.
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Live Inspired Although I enlisted on the roster for the 2009 Super Bowl win, I didn’t participate or experience the win with my teammates. I was torn to know that after spending the entire season 1000 miles away from home and sacrificing my body for the love of the game, I would not be part of the game.
After your injury, what was going through your mind when you were told you would never be active again? Life as I knew it would change drastically. One day I wake up feeling like I can take on the world, and the next I wake up unable to move my left leg and arm. I realize that adversity happens to everyone and that I was in a battle to get the life I once had. How did your life change because of the injury? As a result of my injury, I had nerve damage and suffered severe pain. I gained over 50 pounds, and my health took a turn for the worst, emotional and mentally. At that time, I was prescribed opioids as a way to alleviate the discomfort and pain I was going through day and night. When you’re in severe pain the only thing going through your mind is that you want it to stop. At the time of my injury there was not enough public knowledge that opioids were addicting and the only time I felt normal was 15 minutes after two happy pills. In 2015 I discovered CBD and the medicinal properties of hemp and cannabis. I moved to California in order to medicate legally and educate myself, so I could transition from a health hazard.
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What was it like for you to disprove the doctor’s diagnosis of never being active again to become the 2012 Men’s Fitness Magazine Ultimate Athlete Winner? That was my first time competing since my injury. I was scared, and I had doubt, but I also had faith and something known throughout the athletic community, I had heart. All I needed was for my spine to hold up, and it did. What led you to found the Ultimate Athlete Bootcamp? My business partner Michael Myers and I share the passion of football and training. We wanted to find a way to instill the principles of athletes to anyone who wanted to develop mental toughness and improve the quality of life they were living in all phases mentally, physically, emotionally and spiritually. We developed a system called the “Athlete Maker.” We believe that if you have a body, you are an athlete; you just have to unlock your mindset. We are based out of Los Angeles and Dallas, Texas. How do football drills help non-football players improve their fitness? A good athlete can move in all three planes of motion, has speed, agility, awareness and great proprioception. Football drills require you to exercise all of those elements at once and force you to think while accomplishing tasks with specific instructions. We call this being game ready.
How did you recover from your opioid addiction? Good coaches teach their athletes how to be mentally tough and how to process and overcome adversity. I was able to extract the principles of my athletic experience to set a foundation to take my life back. I defined the principles of an ultimate athlete, an individual with the ability to identify, assess, process, and overcome adversity. These principles allow me to set a foundation, create a mindset and use that mindset to take my life back.
What are the differences you see between the mindsets of an everyday person and an athlete? Everyday people are easily shaken under pressure. An ultimate athlete is poised, confident and knows what they want and goes after it relentlessly. The everyday person avoids anything that is challenging and an ultimate athlete finds challenging things to overcome. An everyday person lets things happen to them, and an ultimate athlete creates opportunities and makes things happen.
How did the mental toughness you developed on the field help you recover from your injury? Athletes have a saying “find a way to find a way.” After my diagnosis and being told I would never play the sport of football again at a competitive level, I had a decision to make, let circumstances define me or take control and find a way to find a way.
What are some ways non-athletes can improve their mental toughness? Every muscle gets stronger with exercise, your brain is a muscle, and you must exercise your mental strengths to grow it as well. Enter an atmosphere that requires you to be the best version of yourself by allowing you to break out of your comfort zone.
A Woods Fit slogan “Go Muscles Not Show Muscles” points to a difference between building functional muscles and muscles that look good. What do you see as the difference between the two focuses? It goes back to mindset. When the main concern is to only look good with no functionality, it says a lot about how people approach their lives. The outside appearance is more important than substance and foundation on which things are built. They are both great, don’t get me wrong, but having both demonstrates strength in a person’s mindset. Tell us about how Woods Fit Game Ready CBD pain lotion can help athletes. During my search for knowledge and medicinal CBD, I tried some good and bad products. I wanted to develop a product for people with an active lifestyle that would help them recover faster and help with their everyday pain and be transparent with ingredients. I wanted to offer a product that is one of the best in the market as it pertains to managing aches and pains. When you work with personal training clients, how do you tailor your sessions to the individual’s goals? As a coach starting with a new client, there are two questions I ask myself: What does the client want? What does the client need? I create programs that help them accomplish personal goals and also show them what their bodies are capable of. Every client is different. They are starting at a certain skill level. I start them where they are and build from there. That way, we can progress in every phase as it pertains to health, wellness and exercise.
of health, wellness and exercise. Children of all ages and sports will be able to visit my app, perform daily and weekly tasks, and be rewarded for completing and executing these tasks consistently, in time developing positive habits and gaining more knowledge.
What’s the most rewarding part of giving back to your community? Knowing that I can change an individual’s life by sharing my victories and losses and giving them perspective on mental toughness to use positively in their lives. Who inspires you? The youth. They have their whole lives ahead of them, and with a mindset change they will accomplish amazing things I could only dream of. What’s next for D’Juan Woods? Creating my all-natural supplement brand, launching my CBD brand and my app, as well as traveling the country performing Ultimate Athlete Bootcamp events and more youth outreach programs.
What are the main differences between training with clients in person versus online? The main difference is the ability to reach and help more people in the same amount of time. Online coaching makes me a better coach by forcing me to provide as much detail as possible because of the inability to make corrections with clients on the spot. What work are you doing with youth in your community? I’m developing an app that helps re-enforce positive, healthy habits and educating kids on the importance 23
Live Strong
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Live Strong
By Tiffany Toney Let’s get real with ourselves. When it comes to our health and wellness goals, making a New Year’s resolution is a serious crutch. Goal setting is never a bad thing, but why are we limiting ourselves to one resolution a year? If we want to stay in shape and be our best selves, there are a few steps we can take toward staying motivated all year long.
Find a Support Group
Keeping accountability on your own can be difficult so finding a small group of people with similar goals is key. You can start by taking weekly measurements and sharing weekly progress photos with your accountability group. Sharing these photos with your accountability group will give you a weekly incentive. Besides, a little healthy competition never hurt anyone.
Realize Eating Healthy Is Not a Diet Or a Trend It’s a Lifestyle
Keeping track and measuring your caloric intake at least five days a week is a must. If you do not have time to do your own meal prep, there are several meal prep delivery services that cater to your preferences.
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It is very important to consult with a nutritionist or a nutritional app to make sure your wellness and fitness goals are in alignment. If you are asking yourself, “Does this mean I have to change my dirty habits for good?” The answer is yes! You are allowed, of course, to have an occasional cheat day. It is important to start considering how food plays a role in your energy levels and brain function (both needed to complete great workouts). You can do yourself a favor by stocking your fridge and cabinets with foods that fuel your body and resist the temptation to purchase snacks high in sugar and saturated fats.
Reward Yourself For Reaching Your Goals
If you accomplish your goal of losing six pounds in two weeks, feel free to give yourself a spa day or to purchase a new dress to celebrate the small victory. Acknowledging the good feelings associated with your progress will form a healthy addition to reaching your fitness goals. Keep in mind that the number on the scale is not always a reflection of your health. The most important thing is balance and being in a position to do the things that you enjoy without being hindered by your mental or physical health. So start today and remember…No Excuses.
By Laurel Mines Brrr! It’s getting cold outside. Let’s heat things up from the inside. Your body may be sensitive to differences in temperature or barometric pressure. You may feel more aches when it’s cold or rainy. Here are some ways to fight off cold weather pains.
mobile and help reduce joint pain. The first few stretches may be painful but as your muscles loosen up the pain should decrease. Don’t feel discouraged if your muscles and joints always feel tight. Keep stretching!
Warm-Up
External Heat
Dress Code
Heat it up during the cold months to relieve your winter aches.
Don’t forget to rev up your body by doing warmup movements. You generally need 3-8 minutes of activity to get your heart pumping enough to warm up your body and muscles. During the cold months, you may find it takes longer to warm up, so extend your time to 10-15 minutes. Don’t forget to warm up before you participate in winter sports. Take an easy warm-up lap when you’re skiing. Consider doing bodyweight squats, jumping jacks and arm circles to boost your blood circulation. Dress appropriately for the weather. It’s recommended to dress as if it’s 10 degrees warmer outside when you are exercising or playing sports to account for the increase in your body heat. Consider wearing a windbreaker to fend off wind chill. Avoid wearing cotton close to your skin as it holds moisture and dries slowly. Wear moisturewicking materials which will keep wetness from sweat away from your skin. Dress in layers or bring a change of clothes for after your workout to prevent being cold and wet as you cool down.
Use external heat sources to warm up your muscles and joints. Try a heat pack or heating pad. Put it directly on the area where you have pain. Leave it on for 10-20 minutes at a time. Sauna and steam rooms can also help soothe cold weather aches. Get a two-for-one benefit by doing a few stretches while in the sauna or steam room. Don’t use the sauna or steam room for more than 30 minutes at a time.
Stretch
Cold temperatures cause your muscles to contract and tighten, reducing the area that needs energy to keep your body warm. Spend more time on stretching in the cold months. Hold your stretches for 30-60 seconds. Stretching will keep your joints 29
Live Inspired
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Live Inspired
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Live Strong
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Live Strong
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Hannah Yen
Hannah Yen is a NASM certified personal trainer who works with individual clients to help them achieve their personal fitness goals. She received her BS in biochemistry, thinking she would improve lives through research but instead found her passion for coaching. Her fitness journey started when she became fascinated with bodybuilding, but she has since broadened her training styles. 35
Nutritionist Christine Fitzgerald’s
SmartVine Wine Eliminates Hangovers, Leaving Nothing But Fun in Your Glass By Eva Barrows
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Live Beautiful
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Live Involved
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Pat Obuchowski
pat.obuchowski
Jennifer Slaboda
consultantjenniferslaboda
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
Shannon Kring
ShannonKring
Shannon Kring is an Emmy-winning producer, internationally acclaimed speaker, awardwinning author, fearless humanitarian, UN liaison and Honduran Goodwill Ambassador. Shannon has always known her highest sacred purpose: to travel the world, chronicling the innermost thoughts of indigenous wisdom keepers, heads of state, spiritual luminaries, contemporary thought leaders, and unsung heroes. www.shannonkring.com
Erin Garay
lovehealthrive
Speaker, Reiki Master, Hypnotherapist, Aura-Soma Practitioner and owner of Love.Heal. Thrive. Through her Energy Boot Camp and a multitude of classes, Erin brings real-life energy tools and techniques to her center, corporations, universities, and schools. She makes healing, self-growth, and meditation accessible with techniques applicable to our everyday lives. www.LoveHealThrive.com
Alice Shikina
aliceshikina ashikina Alice Shikina is a San Francisco Bay Area mediator specializing in highly emotional cases. She focuses on family/divorce, landlord/tenant, probate cases, and non-profit board disputes. She excels at helping people break through an impasse. She can be reached at alice.shikina@gmail.com or 415.793.8729. www.aliceshikina.com 42
Caron Shahrestani
caronmodmedia
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. Caronmodernmedia.com
Sarah Wilson
beets_and_bikes
A native New Englander recently relocated to the San Francisco Bay Area with her husband. Sarah’s childhood in Vermont fuels her passion for local organic food and outdoor lifestyle. After graduating from Wesleyan University, she obtained her Health Coach certification from the Institute of Integrative Nutrition.
Esther Ekhart
EstherEkhart
Tiffany Toney
Beast_Md_Barbie
EkhartYoga
Esther Ekhart, face and founder of EkhartYoga, brings years of personal yoga and meditation practice, therapy training and study of yoga philosophy into her teaching. She loves teaching dynamic styles like Hatha or Vinyasa Flow, focusing on strength, stability and fitness, along with slower practices such as Yin Yoga and Meditation that allow you to drop in and get to know yourself better. www.ekhartyoga.com Tiffany Toney
The_BeastMode_Barbie
Tiffany Toney is a former pro softball player with a background in fitness and journalism. Born in Honolulu, Hawaii, she has traveled to Europe and all over the U.S. for her work in sports and entertainment. She’s worked for America's Most Wanted, NBC, and recently launched her own YouTube series called "The Cheat Day" about sports and food. Her mission is to empower women by creating content that no longer forces them to choose between their strength and their beauty. BeastModeBarbie.com
Shelley Karpaty
resumerenewalcoach
Shelley Karpaty is a recruiter, career coach, and writer. She enjoys connecting people to the right opportunities and inspiring people to believe in themselves with the right amount of direct communication and thoughtfulness. www.shelleykarpaty.com
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Marisa Gonzalez
misolymar
Dr. Laurel Mines
LaurelMines
mysolymar
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.
Dr. Nirali Patel
dr.uniqueremedy
An entrepreneur, art lover, international entertainer and philanthropist, 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 Unique Remedy Skincare, a line of handcrafted, organic products targeting problematic skin.
Carmen Milagro
BorbonSkin
An entrepreneur, art lover, international entertainer and philanthropist, Carmen Milagro is the founder of Borbón, a premium skin care brand with products made from the world’s finest exotic raw ingredients and inspired by homeopathic traditions.
Zack Sit
AgentZackSit
Realtor and Brazilian Jiu Jitsu competitor, Zack Sit has experienced the highs and lows of victory and defeat. As one half of a mother-son real estate team, he knows the price of hard work and the value of compassion. Zack strives to leave people happier than they were before he met them. www.SitGroupRealty.com
Nico Abaya
TeamG8fitness
ni_co_lo
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 45
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