Inspired Health #2

INSPIRED

Health VOLUME 2

What’s the deal with sugar?

[22] 5 things you can do to improve your health

[46]

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publisher’s note When I was young and carefree, my health was of little concern to me. I took for granted the endless energy I possessed, my flexibility and athleticism, my endurance and stamina. Today, I purposefully watch what I eat, workout with a personal trainer, and have regularly scheduled chiropractic, massage and acupuncture appointments. I consider my health a privilege; something fleeting I’m desperately holding on too, something I need to work at, value and focus on.

When producing this issue of Inspired Health we took into consideration all the hard work and focus people put into making decisions about their health. We realize we are lucky to live in an area full of experts and professionals dedicated to and passionate about the health of others. You will find some of that passion and expertise in this issue as well as some innovative concepts to ponder along with inspirational stories to move you. Our staff has also brought a variety of insights and ideas to inspire your walk towards clarity, balance, adventure, and gratitude.

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We hope you thoroughly enjoy what we have assembled and look forward to your feedback. We encourage you to connect with us on Facebook, Instagram or at InspiredHealthMag.com

Bret Colhouer

Publisher, Inspired Health Magazine

PUBLISHERS Bret Colhouer Lani Colhouer ART & DESIGN Christy Serpa Michelle Johnson DIRECTOR OF MARKETING Justin Stoner Dave Diaz EXECUTIVE EDITOR Theresa-Marie Wilson SALES Carrie Vickerman Dana McGraw Jessica Micklus Mike Lee Zorina Ricci Tina Mitchell

The information contained in Inspired Health magazine is for general information purposes only and therefore strictly at your own risk of use. Consult with your physician with any questions of limitations.

This is a publication of Simply Clear Marketing and Media, Inc., Copyright 2007–2017 all rights reserved. One free copy per person. Additional copies can be obtained at our offices 615 Clarion Court, #2, San Luis Obispo, CA, 93401. Simply Clear Marketing and Media makes every reasonable effort to ensure the accuracy of its contents. Please notify us if information is incorrect.

phone (805) 543-6397 fax (805) 772-4625 615 Clarion Ct., #2, San Luis Obispo, CA 93401 www.inspiredhealthmag.com | www. inspiredexpos.com

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Leading the Way

The Evolution of Employee Health

By Julian J. Varela

I

t’s no surprise that chronic diseases such as high-blood pressure, obesity and diabetes (to name a few) continue to drive up healthcare costs and erode profits, burdening both employer and employee. Business owners have realized this, and understand that they are in a unique position to help guide their employees to better health.

A smartly managed employee wellness program may just

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be the antidote, and, if done properly, can improve the health of your team and the community at large. With nearly 60% of companies throughout the U.S. now providing wellness benefits, it is becoming the new model for how we go about our day-to-day work and one that perhaps San Luis Obispo business owners should consider.

Alejandro Echeverry, DDS

Less Fluff, More Fact When some folks hear the word, ‘wellness,’ they may be quick to assume that these programs are all fluff, ineffective, a waste of time and distracting. Others, like the concept, and implement them only to watch them fizzle out because they didn’t get behind it. The fact is that while there may be a few feel-good aspects of the program, effective programs are built on solid management, metrics, technology, goals, objectives and have successfully proven to reduce trends in high blood pressure, diabetes, anxiety, depression, absenteeism and improve productivity. Not so fluffy, now right?

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You Can’t Manage What You Don’t Track It’s well understood that one cannot manage what one cannot measure, and this certainly applies to wellness initiatives. So, which metrics can be used to track success and what kind of results can one expect to see over time? Here’s a snapshot: • Biometrics One of the more popular and measurable components is employee biometric data. This information, collected annually for most, provides baseline data around total cholesterol, LDL, HDL, triglycerides, fasting glucose, blood pressure, heart rate, bodymass index and body-fat. The above can identify and track some of the costliest symptoms or precursors to chronic disease. With these data, a wellness team can identify the top health conditions of the entire employee population and put programs in place to address these specific issues. Considering we are talking about health behavior and habits, it may take 2-3 years before these metrics improve.

And for the record, this information is private and is not shared with the employer.

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• Injury Most injuries (and subsequent workers comp claims) are due to overexertion or sprains and strains. On average, strains and sprains result in 57 missed work days. Even seemingly minor injuries can substantially impact an employee and slow a business’s operations and productivity. The most common injuries can often be prevented if leaders continuously emphasize a culture of wellness and safety with employees. Depending on the nature of the organization, significant savings from attention in this area could be recognized almost immediately.

• Absenteeism & Productivity This is straightforward. Healthier employees are sick less often, are more energetic, and produce more than unhealthier individuals. Tracking historical trends in absenteeism and productivity alongside the implementation of a wellness program can provide useful qualitative data. continued, page 10

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After continued, from page 9 • Employee Satisfaction If employees report that they are happy where they work or become happier over time, it’s safe to say that the organization is in touch with their team, cares about them and provides meaningful work. If satisfaction trends downhill, it’s time to ‘CTRL-ALT-DELETE.’ • Participation

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To gather and assess the above measures, participation is key (Captain Obvious here). There are a few methods to organically gather data, such as integrating some of these questions into new-hire paperwork or annual reviews, but in most cases, employees are more likely to jump on board if they are encouraged (or incentivized) to speak their minds and trust that the organization has their best interest in mind.

• Outcomes In time, an organization can see participation rates as high as 70-80% within a few years. And with high participation and engagement, we begin to see risks for disease drop, fewer injuries, happier, more productive employees and overall just a much cooler company (and oh yeah, the bottom line improves). It’s important to note that the leadership team is ultimately responsible for the success of any wellness initiative and their participation is not only key, but also valued by the team. We must practice what we preach.

• Technology & Management Wellness or employee health improvement programs tend to be spearheaded by human resources. Some companies have an entire in-house team while others leverage third-party vendors to manage their programs to ensure private health information remains under lock and key. Thankfully, with innovations in employee wellness technology, most of the above metrics can be input and analyzed within a HIPPA compliant platform providing verifiable data (CEO’s and CFO’s rejoice!).

These days, this technology isn’t just nice-to-have but rather a requirement to manage programs effectively.

• The Vision Half of our waking hours are spent at work, and because of poor health, perhaps a couple sleeping hours are as well. In my experience, when I’m finished working, I’m preparing for working tomorrow. It’s an endless cycle. Imagine if the employees under your roof had the ability to exercise during the workday or had access to nutritionists, personal trainers or physical therapist at work. Imagine the impact, with a few organizational tweaks, that creating a foundation of wellness in your company could have.

A large healthcare group our team works with has embraced wellness for their population of 2,600 employees. Recently, they created and adopted a wellness vision statement as their guiding light. It states: “Our vision is to create a positive and supportive workplace to enable employees to perform at their highest potential by helping them maintain and improve their health and well-being and model healthy lifestyles for those we care for, work with and encounter.”

Now that’s wellness in action. Expanding our employee benefits to address the health issues we all now face isn’t just innovative, it’s necessary. Now it’s our turn.

Consider the impact this will have on your employee’s family. Ultimately, the leaders and business owners of our community can impact the health of our entire community for the better.

Julian J. Varela is passionate about creating healthier individuals, families and communities. He holds an M.S. degree in Exercise Science and Health Promotion and a M.A. in Clinical Psychology, Marriage & Family Therapy and Director of MVME Wellness. He can be contacted at Julian@mvmewell.com

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{ did you know?

Sleep Your Way to Better Health

By Kerrin Edmonds

P

eople are always on the lookout for things that can make us healthy, live longer, and give us more energy.

Did you know there is something out there that can stop unhealthy food cravings, lower inflammation in your body, increase your anabolic growth hormone, reduce the risk of heart disease, and diabetes, and restore alertness? The amazing thing is, it is available to every person and it is free. It is called sleep!

Sleep is not just a luxury but also a biological necessity. It is not a habit of the lazy, but an essential building block to creating a healthy lifestyle. In our fast paced culture, sleep can be elusive and hard to come by. With lights always on, our phones always beeping and the ability to binge watch your favorite TV show with the click of a button, it can be hard to shut it all down and get some shut eye.

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Five tips to get the best sleep possible for your whole family • Make sleep a priority This sounds obvious, but since sleep is so essential to our personal well being, we need to move it to the top of our to-do list. Make it something that you plan for and do every single day. Just like eating a well balanced meal and working out! Sometimes that means saying no to things or events, but your body will thank you for it.

• Remove all light from your sleep environment We all sleep because of melatonin, which is our sleep hormone. This hormone is released in our brain right behind our optic nerve, so it is directly controlled by the amount of light that is let into our eyes. It is nick named the “vampire hormone” because it only comes out in the dark. So the darker the sleep environment, the more our melatonin will start flowing!

• Don’t under estimate the power of naps Naps aren’t just for babies. A University of California, Berkeley study showed that an hour long nap can make you smarter by boosting and restoring brain power, and a University of Michigan study showed that an hour long nap can also impact mood, helping people through difficult or frustrating tasks. While a 20-minute nap may be all you need to feel rejuvenated, the ideal nap (for an adult) lasts an entire sleep cycle–-one hour.

• Make sure your children know how to sleep Many people wrongly believe that young children are incapable of being good sleepers. But this is not true. Sleeping is natural but learning to fall asleep and stay asleep is a learned skill. So let’s help them!

It is much easier to teach our children this skill when they are young. Children need more sleep than adults, so if you feel tired because your child is keeping you up at night, then they are tired too.

• Have a relaxing bedtime routine It is important that we have a proper way to wind ourselves down at the end of the night. This can be anything from reading books, taking a warm bath, to meditation, or knitting. Whatever it is, do these mind quieting activities to help you prepare to sleep. Avoid TV and all screens since these lights inhibit melatonin production.

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Some of these tips will be easier to implement than others. However, if you stick with them, your chances of achieving restful sleep will improve.

That said, not all sleep problems are so easily treated and could signify the presence of a sleep disorder. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist.

Kerrin Edmonds is a Certified Pediatric Sleep Consultant and the owner of Meet you in DreamlandInfant and Child Sleep Consulting. For more information, visit www.meetyouindreamland.com or call (805) 296-2149

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What’s the Deal With Children & Screen Time When Is It Time To Power Down?

By Eileen Calandro

W

e hear over and over that cell phones shouldn’t be allowed at the dinner table. But what if our “dinner table” actually means our laps as we drive around from school to errands to activities to obligations? Sure, that dinner table rule sounds great, but maybe it’s just not our reality. To keep phones away from the table, you need to actually eat at one, right?

This seems one of the most difficult parts of parenting: aligning what we know is best for our kids to what really happens for our families. We know when our children use too much technology it affects their ability to connect with others, form meaningful relationships, and essentially talk with each other face to face. So, basically, it’s always a good time to power down. It just seems this is easier said than done, sometimes. Exactly how can we do this?

First, and perhaps most importantly, look at yourself and your own technology use. We lead our children by example, so examine what you’re showing your kids.

Maybe your job causes you stress (what job doesn’t?) and you want to unwind by watching cat videos on YouTube for an hour when you get home from work every day. Unfortunately, kids notice these patterns and create their own based on what they see us doing. Of course, cat video-watching can be classified as better

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than other alternatives when it comes to relaxing after work. Just be sure you practice technology use in moderation and model good behavior, like anything else.

Next, think about how you want to monitor screen time for your family. If you’re comfortable setting up boundaries and following through with them, you can be the one enforcing rules with your kids. If you want something else to take this task from you, you can use a router that monitors use throughout your home or you can install an app on your devices that works on the boundaries you create. (Yes! There’s an app for that.)

Setting up technology-free zones in your home and no-cell-phone time periods could also work for your family. Try establishing certain times of day when things get powered down no matter what and see what happens. Make it a game—can you and your family keep your eyes away from screens? Who will be the first one to cave in, parents or kids? What do you get if you “win”? (Please tell me you won’t reward your kids with a phone upgrade!) Create places where cell phones and technology aren’t allowed and work to inhabit these spaces for long periods every day.

Observe your kids as you establish these boundaries.

Do your kids resist and/or show frustration beyond what seems a reasonable amount of time for adjusting to a

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new norm? If the answer is yes, it’s probably a really good thing you’re working on technology limits. When anyone, either a child or an adult, can’t pull themselves away from screens for a reasonable amount of time, this can be a sign of a bigger problem.

You bet life gets hectic, and we all try our best, but all it takes is a random situation like your child taking a nasty fall off their bike to set your whole evening into a tailspin—goodbye sit-down dinner at the table! But with purpose and intention, you can create positive efforts to get your family powered down. Set a good example, create some boundaries, and experiment with what works for your family.

Studies consistently show the more we do this for our kids, the better off they are when it comes to their emotional and cognitive development.

Keep up the important work and keep being concerned, connected parents!

Eileen Calandro of Calandro Consulting teaches parenting classes and performs assemblies for kids centering on social media and technology use. Learn more at www.calandroconsulting.com or email Eileen at calandroconsulting@gmail.com.

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The Ultimate Tan Is Not Your BFF

By Judy Salamacha

I

n the 45 years Dr. Charles B. Fishman has practiced dermatology, he has witnessed major improvements in treatments developed for patients with skin diseases.

And although he believes people are more aware and even diligent about regular check-ups, he is not surprised by the increased incidences of Melanoma Skin Cancer.

Dr. Fishman identified the obvious culprits were sun burning at an early age, our quest for a golden tan, and the invention of the tanning booth.

“The main changes I see are a lot of skin cancers— more and more diagnosed with malignant melanoma,” he said. “Five years ago it was an automatic death sen-

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tence. Now with early detection there are new drugs to block the cancer and keep it under control for months– even years, but patients are still dying from it.”

Dr. Fishman is well known among colleagues and patients for his quick wit and positive attitude. All the same, he’s no-nonsense when he advises basic skin protection and regular check-ups for skin disease prevention.

“As early as the late teen years, the best protection is to catch it early. Fair skinned [people] need to be checked every three to six months especially if a mole looks like it is growing. With darker skin, three to five year checks unless there is history of skin cancer in family.”

“When sun screen trials are done they lather them on thick,” he explained. “Since we don’t, make sure you have 30-SPF to 50-SPF if only running out for errands.

If you’re hiking or on the golf course all day, use 85-SPF to 100-plus-SPF.” He suggests women apply sunscreen before their make-up.

Dr. Fishman admitted San Luis Obispo has a doctor shortage, but advised, “If a mole is growing or something doesn’t look right call and tell the receptionist.

I hope any office would fit you in. I know our office would.”

If new to the area or need to establish with an office, but the wait seems too long, Dr. Fishman suggests scheduling with a licensed physician assistant. “Today they are well-trained and often have many years of experience. For example, “Gary (Westbrock) has been with me for eleven years. He’s very good.”

Dr. Fishman examines Tamara Ferdon for skin cancers.

Photo by Judy Salamacha

Meanwhile, Dr. Fishman is adamant we avoid exposure to ultraviolet rays all the time–even on a cloudy day.

“The best sun protection is clothing.

Wear a hat,” he said. And he’d most likely want it repeated. WEAR A HAT! “I’m seeing more incidence of women over 50 with thinning hair having issues with scalp melanoma.”

He recalled one patient he’d seen for years while providing cosmetic Botox treatments. One day she asked him to check a growth on top of her head. Luckily the huge melanoma was caught in time and treatments have extended her life.

Applying sunscreen should be part of our daily routine. Dr. Fishman advises that the longer we plan to be out in the sun the higher the SPF rating should be.

Forty-two years ago, Dr. Fishman opened his private practice in San Luis Obispo. He is the owner of Skin Enhancement Center of SLO, which offers a full spectrum of services for the skin, including mole checks, treatment of rashes, skin cancer surgery, treatment of veins of the legs and face, VBeam laser for broken blood vessels, facial fillers, and Botox/Xeomin.

With multiple certificates and industry recognitions, Dr. Fishman remains active in numerous dermatology educational societies. He founded the California Central Coast Dermatological Society in 1976 and continues as its president.

A 1980 graduate from Indiana University School of Medicine, Dr. Fishman interned at Wadsworth-VA-UCLA in 196870. Originally, he thought he wanted to go into internal medicine but once he discovered dermatology he knew it was his preferred specialty. He liked that he could examine, diagnose, treat, even perform surgery, and the reporting was clear-cut as he continued to monitor his patients. After two years as a doctor in the U.S. Army, he completed his residency training in dermatology at the University of Colorado School of Medicine in Denver in 1975.

Dr. Fishman strives to be a good example for his patients maintaining an active lifestyle to stay healthy. He intends to keep working. At this stage in his life, he plays more golf than tennis. If he plays all eighteen holes, you can be sure he’s applying 100+SPF several times.

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The number of vegetarians across the nation continues to increase with some reports saying the number is as high as 16 million people. With the popularity of plant-based diets, the number of children being raised meat-free is also on the rise. We asked two local practitioners their opinion on children and vegetarian diets.

Vegetarian Children, Can They Get All The Nutrients They Need For Complete Wellness?

D

r. Susan Lundgren is a licensed primary care provider who brings the art and science of health care to the family practice model. She received her Doctorate of Naturopathic Medicine from SCNM, a fouryear medical school in Tempe, Arizona. In addition to her formal education at SCNM, she completed additional courses in botanical, energetic and Chinese medicine. Dr. Lundgren completed her undergraduate studies at the University of North Carolina, where she majored in Biology and Fine Art with a minor in Chemistry. She currently teaches health classes and hosts retreats around the world while writing online health programs as well.

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A simple “yes” or “no” answer becomes complicated when considering the factors of a vegetarian diet for children. I strongly feel diet guidelines become optimal when individualized. Every person’s body has different needs due to activity level, metabolism, health goals, wellness, gut microbiome, and so forth. However, some guidelines work well for everyone. These things include staying hydrated with clean water, eating a good variety of vegetables, avoiding junk food, and sugar. All kids including vegetarian ones need to eat a rainbow of color, this gets confusing for some, but does not mean eating Skittles.

When it comes to vegetarian kids, they fall into three general groups.

The kids that consume a balance diet and have parents helping them eat in a healthful and balanced way. On the other hand, there are the anti-veggie kids that consume a vegetarian diet but sustain themselves with an unbalance diet, “carboholic” diet. The third group combines mixing the healthy diet with the cheese pizza style diet.

I look at the quality of vegetarianism based on implementation. The cheese pizza, fake meats, pop tarts, plus all the processed food products too numerous to list—create an unhealthy diet. Unfortunately, many vegetarian products labeled “natural” or “healthy alternative” make people think the food must be healthy while in reality many are filled with unhealthy additives, coloring, and preservatives. Children who consume a whole food based diet rich in vegetables, legumes, nuts, seeds, grains to ensure a variety of nutrients, plus supplements for missing nutrients like B12 and specific amino acids exemplify a group of the healthiest kids. Occasionally, animal protein may be needed due to a metabolic or enzyme reason but generally if a vegetarian diet is done well, the children thrive like the kids that eat healthy diets including healthy meats that are hormone and antibiotic free and not processed like hot dogs, chicken nuggets etc.

Growing concerns can be put to rest with fabulous guides available to verify nutrient levels for healthy growth, brain health and strong bones. Currently, there are very convincing marketing campaigns misleading consumers with health claims. I encourage parents to research with their children (it is good to get them involved to empower them in their choice) to learn which foods contain good amounts

of protein, minerals, vitamins, amino acids, etc. Kids require a variety of nutrients to ensure healthy development. For strong bones, children need vitamin D, calcium, vitamin K, phosphorous, magnesium, as well as, jumping, running, any weight bearing exercise. Green leafy veggies like curly kale, spinach, collard greens, arugula, and bok choy, contain more absorbable calcium than milk. A glass of milk equals about 300mg of calcium but 30% is usable for our bodies (90mg), while Kale contains about 100gm in a serving size but is almost 100% absorbable plus contains vitamin C loads of B vitamins, Iron, Potassium, Magnesium, and many other good nutrients including a comprehensive list of amino acids. Talk about a powerful veggie for growing healthy kids!

Health is a choice. The rewards for these choices are enumerable benefiting mind, body and spirit. If a child is an omnivore, vegetarian, vegan, or any combo, it is wise to research the healthiest options including organic, whole foods that are found on the perimeter of the store.

For more information and recipes check out Ptera Kid at www.pterakid.com.

Dr. Susan Lundgren is a licensed primary care provider who brings the art and science of health care to the family practice model.

She received her Doctorate of Naturopathic Medicine from SCNM, a four-year medical school in Tempe, Arizona. In addition to her formal education at SCNM, she completed additional courses in botanical, energetic and Chinese medicine. Dr. Lundgren completed her undergraduate studies at the University of North Carolina, where she majored in Biology and Fine Art with a minor in Chemistry. She currently teaches health classes and host retreats around the world while writing online health programs as well. Located at 4251 S Higuera St, #300, San Luis Obispo. www.ptera-wellness.com

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Vegetarianism & Children (continued)

C

onnie Rutledge is a Certified Nutritional Counselor and an advanced Certified Metabolic Typing Advisor with certifications in Functional Diagnostic Nutrition and Amino Acid Therapy. Connie offers custom nutrition programs to assist with weight loss, digestion and detoxification, immune function and mood issues.

Vegetarianism is a popular choice among many families. I believe when it comes to food choices it’s all about quality versus quantity. In my opinion there really is no one-size-fits-all diet. I do feel, however, that special care must be taken when serving kids and teens a plant based diet, especially if it doesn’t include quality dairy and eggs. Kids may miss out on important nutrients if there is not a good understanding of necessary essential nutrients including vitamin B12, vitamin D, protein, iron and zinc.

We are continually bombarded with contradictory information about what constitutes a healthy diet.

There is much disagreement among diet experts about what we should be eating. We all have many reasons for making the food choices we make including cultural, religious reasons, environmental, the palate we learned from our upbringing, and just plain ol’ personal preference and the ease of eating what is easy. Many of us don’t think past how food makes us feel. It’s my belief that we need to eat to balance our own unique genetically inherited metabolic requirements. Again, there is no one– size-fits-all diet. It’s just not that simple.

One of the main issues I have with children eating a solely vegetarian diet is that many kids are eating too many processed fake foods like cereal, store bought

granola bars, chips, snack cakes and cookies that are made with toxic, industrially processed vegetable oils. Food manufacturers are using liquid vegetable oils that become rancid and cause uncontrolled reactions in children on the cellular level. The result of ingesting these toxic fats is biochemical chaos.

I prescribe and recommend that children eat a nutrient-dense diet that includes responsibly raised animals and organic non-GMO plants and grains with emphasis on healthy, traditional fats like grass- fed butter, organic egg yolks and coconut oil. Children need healthy animal fats for normal growth and the development of their brains. The key component of animal fats—stearic acid, arachidonic acid, cholesterol, and vitamins A, D and K2—are critical for neurological function and for supporting our emotional biochemistry as well. The receptors for serotonin, the body’s feel good hormone, cannot work without cholesterol, and vitamin A helps us focus on completing tasks. It’s hard to be happy without plenty of animal fats in the diet. I like the information found through www.westonaprice.org. This plan does not provide specific amounts of fats or carbohydrates because each child is unique and the energy requirements will vary.

Feeding your precious child can be a challenging task considering our busy modern lifestyles. It is important to learn more so you are better equipped with the understanding of proper nutritional balance and can easily create healthy, well rounded meals and snacks for the whole family.

To learn more about Connie’s practice, visit www.connierutledge.com or contact connie@connierutledge.com with any questions.

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What’s The Deal with Sugar?

Making the Sugar Connection

By Lisa K. Story

T

he average American consumes about 30 teaspoons of sugar each day or approximately 100 pounds per year. In August 2012, CBS news reported that the number may actually be closer to 130 pounds per year.

Contrast that with the average amount of broccoli we consume in a year. 8 pounds.

Find an item in your pantry or refrigerator that contains sugar. Look at the food label and check out how many grams of sugar are in the item.

Every 4 grams = 1 teaspoon of sugar.

The American Heart Association recommends a daily consumption of no more than 5 teaspoons (20 grams) for women, 9 teaspoons (36 grams) for men, and 3 teaspoons (12 grams) for children.

Sugar is added to many mainstream foods such as; yogurt, bread, cereal, pasta sauce, salad dressings, baby food, and protein bars. We regularly consume concentrated

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sugar in fruit juices, soda, and coffee drinks. It’s easy to see how daily sugar consumption quickly climbs to high levels.

Do we have to give up sugar to be healthy?

The short answer is no. However, we may want to consider the following facts about sugar and then make a decision about its role in our daily life.

Refined sugar is the only substance we consume that contains no nutritional value and actually weakens our immune system. Sugar is highly addictive. When we eat even a small amount, our brain responds by triggering a desire for more. Suddenly stopping sugar entirely will create withdrawal symptoms such as; headaches, mood swings, cravings, and fatigue.

How can we enjoy our sweet treats without negatively impacting our physical, mental, and emotional health?

1. Follow the 90/10 rule or if that

feels too strict, make it the 80/20 rule, 80-90% of the time eat balanced foods such as; whole grains, legumes, nuts, seeds, leafy greens, vegetables, and fruits and 10-20% of the time enjoy your treats.

2. If you’re going to eat a treat, enjoy it to the fullest. Guilt = Stress.

Stress = Unhealthy. If you’re making the choice to indulge a bit, embrace and enjoy it!

3. Replace refined sugar with sweeteners that contain valuable nutrients whenever possible such as; pure maple syrup, raw local honey, coconut palm sugar, or blackstrap molasses.

4. Bring comfort and joy to your daily life. Take nature walks, enjoy time with friends, get a massage or curl up with a good book. Find ways to pamper yourself with the true sweetness of life.

Lisa K. Story, M.A. is a published author and Certified Health Coach.

She can be found at http://theconscioushealthcoach.com

clarity Clarity of mind means clarity of passion, too; this is why a great and clear mind loves ardently and sees distinctly what he loves. ~ Blaise Pascal INSPIRED Health

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Get Clear About Your Holistic Wellness Needs

By Constance Hart

S

cience teaches that the human body is more than just physical matter and mass. The body is also made up of energy matter. In fact, physicists teach that the human body is much more a complex grouping of frequencies and vibrations, than the matter of water, blood,

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bones, tissues, and muscles. So in order to have optimal wellness, both aspects of the self—matter and energy— need attention. Color Therapy offers a vital means to affect the energy component of the body, as well as the emotions, providing a true holistic practice.

These color light wavelengths enter your brain and are processed through the hypothalamus, which affects your nervous system, the production of hormones, and your endocrine system.

Since each color vibrates at a particular rate, each color has a distinct and specific energy effect on the human body. The slower-moving frequencies, red, orange, gold, and yellow, tend to be stimulating, while the faster-moving frequencies, turquoise, blue, and violet, tend to be soothing. For example, a bright red color frequency is energizing and can help stimulate circulation, whereas a pale blue vibration is relaxing and can help calm the emotions to aid in reducing stress.

Due to the attention of physicians interested in Color Therapy, research on the psychological and physiological effects of color and light therapy has steadily increased. In particular, there is much interest in the effects of the red and blue color rays. To site a few examples: a European doctor named Ponza did studies on the effects of red and blue colored rooms on his patients, proving that red positively influenced introverted patients and blue calmed down agitated patients; the Worchester State Hospital in Massachusetts did effective testing on patients with colored lights revealing that red had a stimulating effect, while blue had a soothing effect; Robert Gerard, PhD. of UCLA, did substantial testing to prove that blood pressure increases under red light and decreases under blue light.

Color Therapy For Your Daily Life Most people acknowledge they actually feel different in the presence of different colors. So perhaps you will consider that each color can elicit a unique response within the body, as well as a particular mood. Each color’s unique vibration is as unique as the various functions of the body’s organs and glands, as well as the variety of emotions available. If you are open to learning more about the effects of particular color wavelengths on the body and emotions, you’ll soon appreciate Color Therapy as a useful tool to support your holistic well being.

©2017 Conscious Colors

What is Color?

Color is a form of energy that you can actually see. Color, after all, is vibration, is frequency, is energy. The colors you see are derived from light, in particular the frequencies and wavelengths that are part of the visible light spectrum.

Holistic care for the self means treating the body, the body’s energy frequencies, the mind, and the emotions, as a whole being. Color Therapy is an outstanding holistic wellness modality, offering a unique window into the body by utilizing one’s perception and experience of colors as a guide. From a holistic Color Therapy perspective, the colors you are attracted to, and the moods that these colors elicit, can reveal what the entire body needs.

Peruse the Conscious Colors Wheel and the coordinating guide to get acquainted with 13 key Color Therapy allies. continued, page 26

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continued, from page 25

Morro Bay’s Premier Fitness Facility

Basic Color Therapy Practice Give yourself a gentle meditation with the color wheel. Start at the top with the pink ray and slowly move your eyes clockwise to receive each color.

When you reach the pale violet ray let your eyes come to rest with the white circle in the middle.

Repeat your color meditation three times and then close your eyes to pause for a few moments. Open your eyes, and let yourself be guided to the color or colors that most attract you in that moment. Consult the Color Therapy Moods Guide to make your own conscious connections and discoveries.

Give yourself conscious exposure to your chosen colors on a daily basis. You can start with a colored object or article of clothing to simply spend time gazing at for a few moments a day. More advanced practices of receiving Color Therapy include light therapy and Color Aroma Therapy. A Color Therapy consultation with a trained professional will teach you more about your color energy needs.

You may paint your walls with color, drive a colored car, drink out of cups of varying hues, and choose colorful clothing for the joy it brings you, but now, if you’re willing, you can look at color differently. Invite color in with a conscious awareness that every time you look at color it can affect your overall wellness, too.

Constance Hart is the Founder of Conscious Colors, the Developer of Color Aroma and Color Aroma Therapy. She is an internationally-recognized Color Therapist, and her work has been featured in Vogue, Natural Health, Fit Yoga, Vegetarian Times, SPA, and more. Visit ConsciousColors.com to get more Color Therapy practices, training, products, and consultations.

Color Therapy Moods Guide Members & Power Lifting Competitors Denise J. & Uriel T.

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PINK–gentle, loving, soothing

TURQUOISE–inspiring, opening, giving

DEEP RED–stable, grounding, centering

PALE BLUE–peaceful, calming, relaxing

BRIGHT RED–active, energizing, stimulating

ROYAL BLUE–intuitive, balancing, insightful

ORANGE–sociable, stimulating, moving

DEEP VIOLET–meditative, centering, soothing

GOLD–present, centering, comforting

PALE VIOLET–light, uplifting, comforting

YELLOW–joyful, activating, clarifying

White–expansive, open, whole

GREEN–balanced, soothing, harmonizing

©2017 Conscious Colors

“I Haven’t Forgotten...”

Judy Salamacha, Photos by Luke Severn, www.lukesev.com

Wally Jackson hasn’t forgotten how to ride in style

S

ince 2012 “overcoming the stigma of dementia” has been in discussion worldwide by members of Alzheimer’s Disease International. For some, dementia is part of the normal aging process. For others, dementia is considered a mental illness. Rather than seek activities to improve caregiving and quality of life, people are isolated, even hidden away with assumptions nothing can be done to help them. This is counter to ADI’s vision and goal to increase public awareness and understanding, thus, seeking a shift towards acceptance and inclusion of people affected by dementia.

Kasey Watson, administrator/owner of Garden House of Morro Bay, an award-winning home for mature adults, including those with Alzheimer’s and other dementias, has wrestled with overcoming this stigma. In 2017 she discovered the adage “a picture is worth a thousand words” just might be the magic needed to overcoming ADI’s dilemma to further the international dialogue.

Here is Watson’s story:

“Just point your camera, Luke,” said Watson. “Judy’s moment will be showing you how she hasn’t forgotten how to flirt.”

Internationally accomplished photographer Luke Severn and Watson collaborated to release the 7th Annual 2017 Garden House calendar. All proceeds provide subsidies for veterans or their spouses to afford the “gold standard round-the-clock care” provided at Garden House. Previous calendars featured paintings produced by residents during MnemaTherapy sessions (www.artwithoutbounderies.net) conducted by Watson while contracted by Gari Cave, the owner of Garden House before Watson’s family purchased it in 2013.

Numerous art pieces have been exhibited locally, at California’s State Capitol in Sacramento and at the University of Southern California.

continued, page 28

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continued, from page 27 However, as Watson witnessed the benefits of the art and music therapy sessions, she realized a gnawing at her psyche—a growing desire to provoke a worldwide attitude adjustment—empathetic understanding for those living with Alzheimer’s and other dementias.

“If the world could see what I see,” she said. “If people—even their families—could see with their hearts instead of what they think they see with their eyes.”

Richard Hugo Garchel

Case in point, she introduced Severn to Richard Gatchel who had spent a career teaching philosophy and religious studies at the university level.

“He is always the gentleman,” said Watson. “He loves to walk arm in arm and finds such peace watching the boats in Morro Bay.” Severn was in between assignments for clients such as the Guggenheim and Bridges of Hope, South Africa when he decided to volunteer at Garden House. His favorite great-uncle had Alzheimer’s and he wanted to spend some time helping wherever he was needed.

When Watson discovered Severn’s desire “…to reveal the deep connections between real people with real stories using my passion for photography…” the concept for the 2017 calendar was born.

Watson wanted to capture her residents experiencing that moment of joy remembering what they struggled day-to-day to recall. “MnemeTherapy gave me a solid foundation to recognize strengths and deficits in our residents so I was prepared to operate Garden House,” she said. Being onsite fulltime confirmed her hypothesis, “They’re still in there wanting to relive the good times—hungry to tell their story.”

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Wally Jackson retired from PG&E. His children say he was always optimistic. Watson was called in during his darkest days spent in his trailer with alcohol his chosen friend. Secure now at Garden House, he enjoys leading the breakfast table in song yet faces each day with extreme anxiety, a compulsive routine and fears going out. Watson thought his intense politeness might enable him to accept the offer for an outing in a classic car. Indeed, Wally enjoyed a memorable ride around Morro Bay.

Gerry Maddren was born in San Francisco in 1924.

She met her husband while attending college in Oregon. An only child she loved raising seven children while writing books and children’s short stories.

Gerry Maddren hasn’t Although her forgotten how to have panache creativity today is consigned to coloring books, she continues to model her sophisticated upbringing so Severn recaptured her 1988 pose depicted on her book jacket for The Case of the Johannisberg Reisling. continued, page 30

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Sybil Crook

Sybil Crook can no longer sequence or follow pattern instructions, but she loves talking sewing all day any day. Each square sparks a memory of who wore her creations or good times spent quilting with her sister.

Ruth Ericson hasn’t forgotten how to grip her putter

Ruth Ericson spent her early years playing golf at Marshall Cangory Country Club in Claremont, CA. Very competitive, she sunk three lifetime holesin-one. At first, she didn’t mingle well at Garden House. She titled her first MnemeTherapy painting “Misfit.” Ruth called Watson crazy when she suggested they go to the golf course. But Ruth remembered exactly how to grip her putter, exactly how to sink the ball, has exact recall of that memorable day and won’t hesitate when invited to enjoy another

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moment on the golf course.

Tony and Aggie Wisniewski married and operated a citrus ranch in Sanger. They moved to Cayucos in 1978 and Tony planted 80 rose bushes. Each day he brings her his gift. She smells the bouquet then returns his gift - her joyful smile.

“This is me,” all twelve portraits shout, “enjoying a moment.

I’m here and I haven’t forgotten…”

Judy Guck hasn’t forgotten how to flirt

To find out more about Garden House, MnemeTherapy, or make a $20 donation to receive the 2017 calendar, visit www.gardenhousemorrobay.org.

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gratitude As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. ~ John F. Kennedy

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The Hidden, Unrecognized Blessings of Gratitude

By Tim Theule

W

hat a challenge!

Every one of us has much for which to be grateful, and yet gratitude isn’t easy. Gratitude isn’t natural. Our hearts don’t automatically gravitate toward gratitude.

Gratitude, like anything worthwhile, is uphill.

Yet, make no mistake about it, gratitude is SO good for us. This is why the Bible again and again and again commands us to give thanks. In fact there are more than 130 instances of or instructions to thanksgiving in the Bible.

If gratitude is good for us, then gratitude is worth practicing. And practice we must, like the student who practices the piano or the tennis player who practices their swing. We must practice, because if we don’t, we simply will not give thanks.

Here are 5 hidden, often unrecognized blessings of gratitude to stoke your own giving thanks.

Practicing gratitude forces reflection. We live fast paced, go-go lives. We live in a slipstream of constant information. We are glued to our mobile phones at all times. But giving thanks slows us down. It causes us to pause and look back and look around as we count our blessings.

Gratitude tempers our insatiable desires. Consumer capitalism depends upon and feeds our natural desires for more and more. But gratitude arrests, challenges, and breaks the power of those desires. In recognizing all we have, we begin to ask “Do I really need any more?”

Practicing gratitude puts us in our place. The Bible insightfully asks at one point, What do you have that you did not receive? If then you received it, why do you boast as if you did not receive it? (1 Cor. 4:7) Ultimate-

ly, everything we have is a gift. Giving thanks provides perspective. Giving thanks humbles us. Gratitude directs us our gaze upward to God, “from whom all blessings flow.”

Practicing gratitude fuels generosity. Even as gratitude directs our gaze upward, it also directs our gaze outward. When we recognize all we have, we begin to notice others who have less. When we give thanks for the gifts we enjoy, our hearts open up to share those gifts with those less fortunate. As we give thanks, we realize we are blessed to be a blessing.

Practicing gratitude shapes our souls. That’s what happens when we reflect, temper our desires, humbly look upward and outward, our souls are shaped; we grow in character and virtue. Cicero said, “Gratitude is not only the greatest of virtues, but the parent of all others.” And so we see the power of gratitude to change our lives.

So what are we waiting for? The blessings of gratitude await and are free for all. But we must practice.

Let us begin today.

For the past 14 years, Tim Theule has served as the Lead Pastor at Grace Central Coast. For more information, visit gracecentralcoast.org.

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Giving Back Through Recovery

By King Harris

M

y childhood friend Bill called me the other day and told me he had just been released from the hospital after a bout with pneumonia, which can be dangerous if you are getting up in years. That he survived was comforting news; that he survived without drinking over it was a blessing. There were many times throughout his troubled life when that wouldn’t have been the case. At one point, Bill’s binge drinking almost killed him.

It never surprised me that Bill became an alcoholic.

For one, his mother had a raging problem with liquor, and it turned her into an angry red-faced demon who incessantly criticized and abused her young son. I can’t say for sure that Bill eventually became an alcoholic because of his mom; his seemingly ordinary and innocent childhood was beset by a series of unexpected traumas and tragedies, turns and twists that down the road nearly led to his premature demise.

Bill only exacerbated his situation by growing up blaming others for his problems and staunchly claiming to be a victim most of his life. He became hurt, resentful, angry, and fearful, prodded by a self-serving and arrogant attitude. He felt like no one cared. He felt like he never fit in.

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In 1951, at the age of five, Bill came down with polio, the medical scourge of the time. He fortunately didn’t need braces, but the disease left him with a slight limp.

About this same time, he started wetting his bed, a humiliating experience that haunted him for ten years.

His family tried just about everything to get him to stop; psychiatry, the poisonous drug Belladonna, draw sheets to protect the mattress, and alarms sensitive to moisture. His grandfather even offered him $1,000 if he stopped for a month. By the time Bill turned 12, his parents went through a contentious divorce, which left him alone, angry, and resentful. He went to several different high schools, none of his own choosing, and barely made it through college, during which time he was drafted by the Army. Firmly and frighteningly opposed to going to Vietnam, Bill joined the Navy Reserve, thinking that would keep his boots off the ground but he was ordered to go to Saigon for a year to train South Vietnamese sailors to take over U.S. ships and boats. He was not wounded physically, but he was emotionally a wreck. He started drinking, with the belief that he could drown all of his sorrows, fears, anger and resentments with booze.

After his release, he began drinking alcohol in amounts that would even make his mother cringe. In order to continue his destructive behavior and his urge

to drink, Bill needed money so he took a job with a department store, where he met his future wife, who realizing that he had a problem, thought she could help temper his disease, which actually somewhat worked for a while, allowing Bill and his bride to bring a baby into their world. But Bill refused to address his dilemma, and started to drink more. Alcohol became more important to him than his family. He just couldn’t stop drinking; he definitely couldn’t control it.

Over the next several years, I’d heard he had lost his family, his house, his car, and his job. I also heard he was living in the creeks or any homeless encampment he could find. His mental and physical health declined so rapidly, he had to be hospitalized where upon one occasion he damn near died. Alcoholics unlike normal people will do things that don’t make any sense, things that are illogical and downright insane. Doctors had told Bill if he continued to drink, he would die. He still drank. How insane is that?

In later years, Bill confessed to me he felt like dying, that he didn’t want to live this way anymore. Things got so bad, he contemplated suicide. But he said he didn’t have the guts to do that, even though he was drinking himself to death. He didn’t know what to do or where to turn. After several DUIs, he had hit rock bottom. He

acknowledged he was ready to undergo detox, and get further help from a 12-step program, meaning he’d have to admit he was an alcoholic and that his life was unmanageable. Bill would also have to seek a spiritual higher power to help guide him in the right direction and to recognize and remove his character defects. This he worked toward, realizing that he had to change the way he had been living, otherwise he wouldn’t be able to stay sober. He told me recently that once he surrendered to the program he was engaged in, his daily affairs started to become easier to handle.

“I was once a miserable and wretched human being,” he said, “full of myself, believing I was in control, but I wasn’t. I was full of despair. Lately I feel hopeful, positive, and confident. I feel like I got my self-respect back.”

He must have. Not long ago he landed a gig in marketing, and reached out to his wife and daughter in an effort to reconcile their relationship. Not only is he still in the program and sober, he is reaching out to others who are suffering the way he used to. That’s called giving back. And it has turned Bill into a humble and grateful individual who today is happy, joyful, and free.

Just the place he wants to be.

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innovation Innovation distinguishes between a leader and a follower. ~ Steve Jobs

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37

HACKING WELLNESS

Tips, Tricks, And Technology To Improve Your Health

By Julian J. Varela, founder & CEO MVME Wellness

O

ur lives are busier than ever. We are juggling more balls than a Cirque de Sole performer - between family, 2.5 kids, careers, community service, honey-do lists, cooking, cleaning, scrambling and maybe even sleeping we have a lot on our plates. To perform at our best requires us to remain organized, well-rested and on our game if we hope to make it through each day in a productive and effective manner, and still go to bed with a smile. Living a healthy lifestyle takes some work, but there are a few “life hacks” that could make things a little easier. “Life hacking” is a term which has been gaining popularity with everyone from fitness enthusiasts to entrepreneurs to describe the strategies, tips, tricks, and technology to perform at our best and give us a leg up. The question now is, where do we start hacking?

Environment – Our personal and work environment determine a huge portion of our behavior – if you can hack your environment to make the healthy choice the easy choice you are one step closer to achieving your goals.

Get packing – Pack your gym bag the night before and leave it on the front seat of your car. Treating your bag like a passenger will either get you to the gym or remind you that you didn’t make.

Wellness at work – We spend over half our day at work. Developing a healthy workplace and wellness policy will get you and your team on the right track while improving productivity.

Sitting is the new smoking – Getting a standing desk or a riser will encourage you to spend more hours standing, burn extra calories, and increase energy!

Nutrition & Exercise – Our diet and physical activity plays a huge role in our energy levels, brain function, and total body healthy.

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Check out or try a few of these morsels and turn your metabolism into a superhero.

The Fooducate app will give your meal a letter grade and find healthy substitutions.

Use MyFitnessPal to track your meals, hydration and exercise (Pro tip: Use the barcode scanner to automatically import packaged food).

Have you heard of Vessyl? It looks like a travel coffee mug that can identify most liquids, along with the calorie count. Pour in orange juice, see how much sugar you are consuming. Pour in water and see zero calories. And yes, it can recognize wine as well.

Check out SmartPlate? It will literally analyze the food you put on it.

Do you know how many calories you are burning at rest? Put an exercise physiology lab in the palm of your hand using www.breezing.com.

Stuck on coming up with meals for the week? Try EatThisMuch.com to get customized daily and weekly meal plans, along with recipes, shopping lists, and cost calculations!

Try Fitbit to help set personal goals, reminders to take a walk, and track your progress. Unlock badges and challenge your friends to see who is the most active.

Sleep – Getting a goodnight’s sleep is one of the single most important things you can do to increase energy, focus, and memory. Check out these tools to help add more zzzzz’s to your night.

Use a screen-dimmer program – this is built into the new iOS or you can use a program like G.lux on your computer. These apps can even be scheduled to turn on/ off with sunset and sunrise to filter out the bright blue light that trick our brains into thinking it’s daylight.

Use a sleep tracker or an activity tracker that monitors sleep patterns like Jawbone UP or Fitbit Flex Your Mind – Working on brain health and mental performance means you are using your brain in new ways, creating new neural connections, and improving memory and mental agility.

Learning a new language (at any age) has been shown to have positive effects on the mind including boosting creative thinking and improving memory recall –Duolingo is a free app that uses gamification to make learning fun!

focus using music. Bonus: These apps can also be used for relaxation and deep sleep by tuning into different frequencies that stimulate specific brainwaves Keeping a daily journal is a great way to set intentions, reflect on your day, develop an attitude of gratitude, and de-stress. Try the Five Minute Journal or download the Five Minute Journal App. Use the prompts provided to guide your journaling. For only 5 minutes a day, this one is too easy to pass up!

Meditation has been proven to improve mood and concentration while reducing anxiety and stress. Try out Calm.com or the Headspace App to get started with a guided mindfulness program that you can actually stick to.

You can’t cut corners when it comes to health but you can hack habits and behavior to improve your life. By understanding human behavior and motivation you can implement these tips, tricks, and technology to hack your hardwiring, create healthy habits, and accelerate your wellness journey. I hope you found these shortcuts to long lasting change helpful!

How do you hack your wellness? Share your tips, tricks, and tech on Twitter @mvmewell using #HackingWellness.

Hack your brainwaves – try using a “binaural beats” app or a program like brain.fm to boost creativity and

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Targeting the Untapped Market of Wearables for Elder Care

By Rahmat Shoureshi

T

oday’s 20-something tech wizards might not worry about the challenges of old age. But they should.

Seniors represent a huge untapped market for tech companies. While just 13 percent of America’s population is 65 or older today, that slice will jump to 19 percent by 2030.

One area that holds particular promise? Wearables.

Such technology already supports healthier lifestyles.

Over 20 percent of Americans use wearables. Ralph Lauren, Adidas, and other brands have developed smart wear to help people optimize their workouts.

Wearables that foster healthy and independent living will soon fill seniors’ wardrobes. With advances in nanotechnology, “smart clothes” that monitor seniors’ health and remind them to take their medications are on the way.

Analysts predict that medical applications will soon

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account for the largest share in the smart textile industry, reaching $843 million by 2021.

Previously, smart textiles weren’t so wearable. Indeed, their metallic fibers were bulky and unattractive.

But new futuristic threads --called “smart yarn”-- allow designers to embroider circuits into fabric, making wearables lightweight, comfortable, and low-cost.

Wearables empower patients to take control of their health and manage chronic illnesses.

Chronic disease represents 86 percent of U.S. health spending. Nine in 10 seniors have at least one chronic condition. Technology that helps seniors avoid complications from their conditions can yield tremendous savings by eliminating unnecessary hospital stays.

Smart watches are already being used to alert patients to take medication. Soon, seniors with hypertension could use wrist-worn devices to track blood pressure.

Seniors with diabetes may soon benefit from intelligent footwear. New Zealand startup Footfalls and Heartbeats and the University of Nottingham are developing sensor-equipped “smart socks” that warn diabetics when they are at risk for foot ulcers.

T-shirts from Canada’s OMsignal, meanwhile, can keep track of wearers’ stress levels and send vital signs to doctors. The company believes its threadbased sensors will help prevent everything from heart failures to seizures.

For the 6 million seniors suffering from vision loss, mobility is often a nightmare. Sensors can change that. Designers are developing new sensors that emit ultrasound waves to detect objects that can be clipped to clothing or woven into vests.

As the user approaches an obstacle, the sensor vibrates, growing in intensity and frequency the closer the obstacle gets.

Take Tactile Navigation Tools’ Eyeronman vest, which employs three different types of sensors to guide users. The vest’s sensors communicate with an electronic textile shirt, which vibrates in a particular spot to indicate impending obstacles and their locations.

Perhaps most importantly, new technology can prevent life-changing injuries caused by falls.

According to government estimates, one in three seniors will suffer a fall each year. One in five falls will result in a broken bone or head injury. Treating these falls costs $34 billion annually, and the problem will only become more prevalent as baby boomers age.

Local. Organic. Sustainable.

Wearable tech can help reduce the risk of falling.

Washington-based Sensoria recently teamed up with Orthotics Holdings Inc. to develop a brace that uses flexible textile sensors to alert wearers when they are about to lose their balance.

Local Wines over 20 by the glass Real food grown and made by real people

Coming next: wearables outfitted with airbags to cushion users in the event of a tumble.

Today’s tech executives are laser focused on millennials. But tomorrow’s tech gadgets will offer revolutionary ways to stave off disease to enhance independence. That’s why, with America’s population steadily and rapidly growing older, it’s time to start thinking about seniors.

Rahmat Shoureshi is provost and vice president for academic affairs at New York Institute of Technology.

Bill Spencer of Windrose Farm in Paso Robles

Breakfast, Lunch & Dinner Served Daily 1121 Broad St, SLO | 805.545.5401 Metered parking available just past Nipomo Street, on BOTH Marsh and Higuera Streets that are almost always open!

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Vitamin C and Healthy Skin

By Monet Lee

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vitamin C serum is one of the only skin care products that can benefit almost anyone who incorporates it into their skin care routine. This naturally occurring antioxidant is constantly being diminished by internal and external factors like pollution, aging, illness and excessive sun exposure just to name a few.

In turn, decreased levels begin the deterioration of skin integrity. To achieve healthy, bright, clear skin it is extremely important to understand the benefits of including a vitamin C serum in your skin care routine.

Fights Free Radical DamageEnvironmental stressors like UV Rays, pollution, stress, drugs and alcohol are all considered free radicals. Free radicals are irregular molecules that damage healthy molecules resulting in skin damage. Antioxidants like vitamin C come in and repair the irregular particle recreating a normal, healthy structure.

Aides in Wound HealingWhen experiencing inflammation due to acne or any other wound causing conditions, vitamin C can increase collagen production (to heal skin) and decrease inflammatory responses. Ascorbic acid may also aide in the fading of scars from previous wounds.

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Vitamin

Prevents and Reverse Sun DamageWhile it can’t prevent UV rays from penetrating the skin it can protect from UV-related DNA damage like loss of elasticity and melasma. Vitamin C can also reverse the damage of preexisting DNA trauma.

Increases Collagen ProductionAs we fibroblast, or maintain the structural integrity within the connective tissue, our collagen producing cells begin to diminish which results in a loss of elasticity and wrinkles. Vitamin C stimulates the repair of damaged Fibroblasts, ultimately making the skin look and act like it is years younger.

Packaging Vitamin CUnfortunately, there are a lot of vitamin C serums on the market that have been formulated or packaged in ways that render them completely useless. The best way to ensure your vitamin C is as stable and effective as can be is to make sure it checks all of these boxes:

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Formulated with Ferulic Acid – A natural phytochemical found in plant cell walls. Ferulic Acid is the most effective vitamin C stabilizer.

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Vitamin C is combined with another antioxidantTypically vitamin C will be combined with vitamin E. The combination of C, E and Ferulic Acid doubles vitamin C’s ability to fight UV damage.

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15-20% vitamin C- Anything more will not absorb, anything less may be ineffective.

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PH Level of less than 3.5- A PH level higher than 3.5 is not permeable and will simply sit on the surface of the skin.

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Packaged in dark brown or blue glass bottle OR single use ampules to minimize exposure to light, heat and air.

Monet is a Licensed Esthetician and Skin Expert originally from California, currently living in Bali, Indonesia.

She is passionate about sharing her expertise through her blog www.monetleebeauty.com where sheprovides professional skincare tips and product reviews. To learn more about Monet, follow her on Instagram @monetleebeauty

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inspiration Inspiration exists, but it has to find us working. ~ Pablo Picasso

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A Powerful Change

By Theresa-Marie Wilson

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n the seventh grade, Brittany Lyon weighed 200 pounds. By the time she was 17, she had reached 250 and was likely heading towards more weight gain despite fad diets, working out to fitness videos, and consuming diet pills.

“My best friend and I partied a lot and weren’t the best with our food—we were just being stupid teenagers,” said Brittany adding that both teens indulged in a diet consisting of a lot of fast food. “When she got her senior pictures taken, I was in them since we were best friends; when we got the pictures back, it was so shocking in the worst way.”

Brittany fought back against a lifelong battle with being overweight and won personal bragging rights for dropping 100 pounds. Today, she is a competitive powerlifter and business owner who feels like a new person with a completely different outlook on life, food, and fitness.

“It was definitely not the first time I tried losing weight; I tried my whole life,” said the now 23-yearold. “The way I feel mentally is the biggest difference.

You change your relationship with food and health. It always starts out as, ‘I need to lose weight to look better and so people won’t make fun of me.’ Later, you realize

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that in order to make the weight loss permanent, it has to be imbedded in you. You wake up every day, and you are not fixated on the scale or what you look like.

It helps when that starts to happen, but it is not what you start at. There has to be a huge shift to the idea that food is fuel; it’s not for treats or rewards. You don’t have to be the person that goes to every single barbecue and birthday party and eats the food. You don’t have to be part of that American culture of eating with every celebration or negative thing that happens in your life. You can look at food as this amount of protein, this about of carbs and this amount of fat, and they are going to help me tomorrow when I do my big squats or whatever makes you tick.”

Brittany continued to set and reach personal goals and went on to place sixth out of 13 in the nation for her weight and age class at the 2016 Raw USA Powerlifting Nationals in Atlanta, Georgia. The competition included squats, bench press and deadlift. Brittany was ranked at 270 lbs., 148.5, and 336 respectively.

Brittany began her fitness career at Fitness 19 and became a National Academy of Sports Medicine certified trainer before opening Lyon Elite Fitness in Grover Beach in 2016. The gym offers weights, cardio, and half hour or hour personal training sessions.

Brittany’s Five Quick Tips to Start Living Healthier We all already know that the typical things such as less sugar, no soda, and no fast food but here are some that may not be as commonly known: 1. Fruit is sugar – Yes, fruit is healthy but its also high in sugar and a lot of people actually don’t digest fruits well. They can cause bloat and digestive issues due to certain sugars they contain. It’s best to eat fruits before and after workouts or/an activity.

2. Eat more leafy greens – Not only do leafy greens have high levels of nutrients, but they also act as a digestive cleanser for the intestines and other digestive organs. Cleaning out your digestive tract is great for rejuvenating your body and removing toxins.

3. Put down the packaged foods – There are so many healthy and delicious food options out there that are easy to make yourself or prep easily for those with busy lifestyles. Think of why you don’t prepare your meals

ahead of time; I am willing to bet that most of those reasons are excuses that are easily fixed.

4. Don’t eat late at night (especially carbs) – Of course there are exceptions to this, but for the average person trying to lose weight/fat, eating within 3 hours before bed can be detrimental to fat loss.

5. Get A Trainer – The motivation and accountability of having a personal trainer is worth more than that new outfit or those nights out at the bar. We spend tons of money on things we don’t need, but we justify it because its done in smaller amounts here and there. One payment each month to a knowledgeable trainer can be life changing! Find someone that you’re comfortable with and who will push you past the limit you create for yourself, someone who will keep you on track while also making working out and fitness more enjoyable! Also, make sure your trainer talks to you about nutrition. You cant out train a bad diet.

Brittany and her best friend, Brittany today.

Mercedes Coy, when she was Photo by Patrick V Photography a junior in high school.

“I used fitness to lose my weight, and when I fell in love with that, I knew I needed to choose a business that was in the fitness industry,” she said.

This year, Brittany plans to compete in the 2017 Raw Nationals in October.

With a contagious positive attitude, Brittany offers words of wisdom built on personal experience.

“Whatever you are doing to reach your goal, should be challenging or else it’s not going to change you,” said

Brittany and her sister, Regan Lyon, getting in a workout together. Photo submitted

Brittany. “Remember, it is temporary. It’s a time that you are committing to yourself to reach a goal that you yourself chose. No matter what it is—opening a business, weight loss, school—it is not going to last forever. You will eventually get there; you just need to buckle down until you do.”

Lyon Elite Fitness is located at 197 S 8th St, Grover Beach. They can be reached at (805) 459-9930 or online at www.lyonelitefitness.net.

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“While there’s uncertainty in whether or not these specific foods can enhance your sexual health or performance, there’s no doubt whatsoever that they will support your overall wellness.”

Aphrodisiac Foods: Myth or Fact?

Can specific foods enhance our intimate relationships?

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ost edibles found at the top of any aphrodisiac food list got there because in ancient times they were regarded as such mostly due to their phallic shape or alluring scent and flavor. This left many people believing that these foods enhanced fertility, desire and sexual performance. While it can’t be argued that commonly identified aphrodisiac foods do in fact support sexual performance or desire, the point can be made that fresh whole foods leave us feeling our best both in energy and mood.

For fun and inspiration here are seven aphrodisiac foods that’ll contribute to your overall health and maybe even your intimate relationships too!

1. Bananas are high in potassium and vitamin B which are essential for the functioning of the sex hormones.

The bromelain found in this tropical fruit is thought to enhance male performance.

2. Basil increases an overall sense of well-being and supports healthy blood circulation. It’s known for boosting the sex drive and promoting fertility.

3. Asparagus is high in folate which supports proper erectile function and has been said to inspire feelings of lust.

4. Almonds are a symbol of fertility and their aroma encourages feelings of passion.

5. Vanilla has a scent that’s relaxing and brings about pleasurable feelings. It’s also a strong, but sweet spice that may prevent impotency.

6. Oysters are most often considered to increase the libido and there may be some truth to this as they’re filled with zinc.

7. Chocolate may be the most commonly thought of food that stimulates feelings of desire due to the feel good hormones and neurotransmitters that are released when consumed. The magnesium found in chocolate relaxes the body and high levels of antioxidants support overall health.

Lisa K. Story, M.A. (El Dorado Way) is a published author, Certified Health Coach and yoga instructor. She can be found at http://theconscioushealthcoach.com

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Finding Inspiration in the Kitchen

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fter a hard day at work, coming home and making a nutritious and tasty meal is not something most people look forward to.

With that in mind, Teri Bayus, the host of the locally produced Taste Buds cable TV show as well as a food and film reviewer for Simply Clear Marketing and Media, gathered a group of the Central Coast’s finest culinary innovators. Each chef was challenged to create a meal using items of their choice from a CSA Talley Farms Fresh Harvest box of produce along with other ingredients of their choosing.

Five chefs put their skills to the test in a Chopped-style battle in the hopes of taking home the first ever People’s Choice or Judges Choice award in the Best Chef competition.

Each of their recipes can help you make a meal that earns a win from your family and friends.

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Chef Nicola’s inspiration to open Mistura, a Peruvian restaurant on the Central Coast came from his insatiable curiosity and interest in the fascinating essence, traditions and influences that had created the Peruvian cuisine.

Nicola has always been a passionate traveler, wanting to learn about other cultures and places that would enrich his knowledge as a reputable chef. He also owns Mama’s Meatball in San Luis Obispo and Haute Catering and Events with his wife Jackeline Ortiz De Zevallos Allegretta.

Mistura is located at 700 Clubhouse Dr, Paso Robles and Mama’s Meatball is located at 570 Higuera St #130, San Luis Obispo. Visit them at www.misturarestaurants.com or www.mamasmeatball.com.

Chicken Stew Ingredients 2 whole chicken breast 2 tablespoons of butter 2 tablespoons olive oil 5 baby carrots 1 cup chopped onion 3 tablespoons chopped chile pepper (aji amarillo, jalapeno, or similar hot chili pepper) 3 cloves garlic, minced 1 large bunch of cilantro 4 cups chicken stock 1 cup of beer 10 fingerling potatoes Salt, pepper and cumin to taste Fresh cilantro leaves for garnish

Procedure Peel the potatoes and cut each potato into 4 wedges. Wash and dry the cilantro and remove the large pieces of stem.

Place the cilantro in a blender or food processor with 1/2 cup of the chicken broth process until smooth.

Set aside.

Cut each chicken breast half into 3-4 pieces. Season chicken with salt, pepper and cumin.

Melt the butter and oil in a large saucepan over medium heat.

Sauté chicken pieces until lightly browned on all sides.

Remove chicken to a plate and set aside.

Add chopped onion, chile pepper, and minced garlic to the saucepan and cook over medium-low heat until soft and translucent.

Add beer, let evaporated half the way.

Add processed cilantro and the rest

of the chicken stock to the saucepan.

Add chicken pieces and the baby carrots and simmer.

Check the chicken pieces for doneness often, and remove saucepan from heat once the chicken is just cooked through.

Garnish with fresh cilantro and steamed potatoes and serve.

Cauliflower Pancake Procedure Grate one cauliflower, add 1/2 teaspoon of salt, add 1/2 cup of steamed quinoa and two whole eggs.

Mix all together in a bowl and use a tablespoon to form little pancakes.

Fry them in a saucepan with little olive oil at medium heat, two minute each side.

Place chicken (Seco) on pancakes and serve.

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hef Steven Smeets discovered he wanted to become a chef at a young age while on a Boy Scouts’ camping trips. He learned how to cook peach cobbler over an open fire and had the opportunity to fish for fresh trout and then prepare it using wild mint.

He later graduated from Le Cordon Bleu College of Culinary Arts in San Francisco. His love for farm to table cuisine led him to the Central Coast and its variety, from farmlands and vineyards to its pristine coastline. He describes his style as how a farmer would cook if he were a chef.

With this philosophy in mind, he sources local produce, meats, and seafood from the bountiful farmers’ markets on the Central Coast. He welcomes you to enjoy his take on local cuisine at the Apple Farm Restaurant, 2015 Monterey St, San Luis Obispo.

Visit them at www.applefarm. com

Chicken Ingredients 1 whole Organic Mary’s Chicken 4 thin slices of prosciutto (go to the deli and have them slice it for you.)

4-6 oz. smoked gouda cut into strips 2 sticks of rosemary chopped fine Salt and fresh cracked pepper 2 cups buttermilk 2-3 cups flour seasoned with salt and pepper and orange zest Deep fryer at 350 F

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Procedure Cut your chickens down the middle so you have 2 halves then remove all the bones making sure not to cut into the skin. Save the bones for stock. You should have 2 rectangular pieces of boneless chicken. Level out the chicken by removing the chicken oyster and putting it where the leg joint was. Then butterfly the breast to make a uniform and level rectangular shape. Fill in any gaps in the meat with the trimming from the breast.

Season both sides of the chicken with fresh chopped rosemary and black pepper and lightly salt the skin.

Place thin sliced prosciutto across the chicken then place batons of smoked Gouda across the center, the prosciutto will season the inside of the chicken.

Using plastic wrap or cheesecloth roll the chicken into a log with the skin on the outside. Tie each end tightly so that you have a nice cylinder.

Poach the chicken at 140 degrees F for 2 hours then shock in an ice bath to stop the cooking.

Dip chicken in buttermilk to coat and dredge in flour seasoned with salt and pepper and orange zest.

Fry in canola oil at 350 degrees F until a thermometer reads 165 degrees F, about 6-8 mines. Let rest for 4 mines before slicing.

Glazed Baby Carrots Ingredients Carrots Butter Salt Water Brown sugar

Cream Spinach

Ingredients 2 lbs. Spinach 1 qt. Cream 2 small Shallots 2 cloves Garlic Butter 10 sprigs of Thyme Salt Cracked black pepper

Procedure Wash and cut tops off of carrots leaving ¼ inch of the stem on the carrot for looks.

Cut carrots in half, down the middle, if they are large.

In a large sauté pan with about ¼ inch of water simmer carrots with butter, salt, and brown sugar.

The goal is to cook the carrots and reduce off all of the water so you are left with buttery glazed carrots. You can always add a little more water if you need to cook the carrots more.

Brussels Sprout Hash Ingredients Brussels sprouts Lemon Salt Butter

Procedure Trim and wash spinach thoroughly.

Blanch in lightly salted water then shock in ice bath. Drain the spinach and ring it out through a clean dishtowel. Then chop the spinach well. Put the spinach into a large heatproof bowl.

In a stockpot sauté shallots until soft then sweat the garlic, add the cream and crack some black pepper then bring to a simmer. Tie thyme into a tight bundle with butcher twine.

Add the thyme to the simmering cream and reduce the cream almost by half.

Once reduced, strain the cream through a fine strainer into the chopped spinach and stir to combine. Season with salt and taste.

Adjust seasoning as desired.

Procedure Trim the ends of the Brussels sprouts and cut them in half then shave them thin.

In a Sautee pan toast butter until golden brown, add the Brussels sprouts, a pinch of salt and a touch of lemon juice. Sautee until cooked to desired tenderness.

Procedure Slice fingerlings on a mandolin about the thickness of a nickel.

Shingle the fingerlings in an oven proof dish so that they resemble their original shape just fanned out.

Coat with clarified butter and add some salt and sprigs of thyme. Cover with foil and bake in the oven at 300 F until soft. Chill uncovered in the refrigerator until cold. To serve: pan fry sections of potato in clarified butter until golden lightly brown.

Season with coarse sea salt.

Caramelized Cauliflower Puree Ingredients Sweet onions (sliced thin) Cauliflower (remove core and cut into florets) Salt Butter (Cream or stock if desired)

Procedure Slowly caramelize slice onions in butter.

Coat cauliflower with butter and lightly season with salt. Roast cauliflower in a 400 degree F oven until golden brown and caramelized.

In a high-powered blender puree caramelized onions and cauliflower until smooth. Season to taste with salt and pepper. Adjust thickness as desired with cream or stock.

Confit Fingerling Potatoes Ingredients Fingerling potatoes Clarified butter Thyme Salt

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arah Paddack is the creative chef behind Chipwrecked in Pismo Beach where she sells gourmet Potato Chips, homemade dips (called tugboats), sandwiches, salads and soups.

Sarah takes the potato from the dirt to perfectly fried exquisite pairings of flavor, made fresh to order. She also does catered events and has designed chip pairings with many local wineries. She was featured in Sunset Magazine as a top place to stop in Pismo and was on season one of Taste Buds. Her passion has always been to bring together unique flavors and serve food to family and friends.

Chipwrecked is located at 246 Pomeroy Ave, Pismo Beach. Visit them at www. chipwreckedinpismo.com.

Fresh Market Quiche Ingredients 3 cups of cauliflower florets 1/2 cup of grated Swiss cheese 1/4 cup grated Parmesan 8 eggs 1 cup of heavy cream 1 large leek 8-10 Brussels sprouts 1 pink lady apple 3/4 cup sharp cheddar cheese 1/8 teaspoon nutmeg salt pepper 2 tbs butter

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Procedure You could chose to use a traditional piecrust and skip the next 5 steps, but cauliflower crust allows for fun gluten free option.

In a food processor, pulse the cauliflower until it is a nice fine crumble.

Place cauliflower in a microwave safe bowl, over with saran wrap and heat for approximately 5 minutes.

Microwaves will vary, but you want the cauliflower nice and soft.

Allow the cauliflower to cool and then squeeze out as much moisture as possible. The best way to do this is to wrap it in a clean towel or cheesecloth and squeeze. The dryer it is, the better.

Whisk the cauliflower with 2 eggs and the Swiss and Parmesan cheeses. Salt and pepper to taste. Press

the mixture into a pie dish forming a “crust.”

Put in preheated oven and allow it to bake until it sets up and slightly browns.

While the crust is baking, slice and clean leeks and Brussels sprouts.

Break up the Brussels sprouts so that you have a mix of leaves and a few halves.

Heat the butter on a pan and then sauté the leeks and Brussels sprouts until they start to caramelize.

Spread the mixture on top of the baked crust. (If using a traditional piecrust, just pour them into a raw crust.)

Slice the apple into thin slices and spread over the veggies Sprinkle the cheddar cheese over this mixture.

Whisk together the remaining 6 eggs, 1 cup of heavy cream, 1/8 teaspoon of nutmeg, and salt and pepper.

Slowly pour this over the veggies and cheese.

Bake for approximately 30 minutes. Once it has set up, let it cool slightly and enjoy!

YOU CAN HAVE YOUR CAKE AND EAT IT TOO!

Sweet Harvest Salad Ingredients 4 kiwi fruits 1/4 cup of fresh cilantro 4 tangerines 2-4 tbsp agave syrup Spinach Fingerling potatoes Carrots 1 cara cara orange 1 pink lady apple Salt Pepper Olive oil Procedure Slice three of the tangerines. Peel and slice the carrots. Clean the potatoes.

Toss these with a little olive oil, salt and pepper. Wrap them in foil and bake until carrots and potatoes are done. Chill.

Once, the carrots and potatoes have chilled, remove the tangerines rings. Slice the potatoes into bite size pieces.

For the dressing, place peeled kiwis, the juice of the remaining tangerine and the cilantro into a food processor and blend. Add agave syrup to taste. This needs to be adjusted depending on the sweetness of the fruits.

Slice the remaining fruits and vegetables. Add the potatoes and carrots.

Toss everything with the kiwi cilantro dressing.

Serve this sweet tangy salad along side the savory Fresh Market Quiche.

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TOURIST FRIENDLY!

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hris Beckett ventured from Southern California in 2001 where he completed his culinary school courses at Le Cordon Bleu.

He joined the team at Schooners Wharf, in Cayucos, and spent many summers stretching his wings and expanding on his pallet. His love for coastal seafood fare with Asian vibe grew abundant.

Now at Fish Gaucho, Chef Chris and his team take on the humble venture of offering a fresh invigorating take on Mexican cuisine.

They have a forward focus using coastal aspects such as fresh fish and land-harvested ingredients.

Fish Gaucho is located at 1244 Park Street, Paso Robles. Visit them at, www.fishgaucho.com.

photo by Rachel Hommel

Crudo Ingredients 6 ounce albacore tuna (sashimi grade) thinly sliced 1 Mandarin orange 2 ounces of sliced red onion 2 tablespoons of chiffonade cilantro 2 ounces finally sliced pink Lady apples Juice of one lime Juice of a 1/4 lemon 1 ounce diced pickled Fresno chili pepper One half avocado sliced 3 ounces finally sliced green cabbage Fresh fried tortilla rounds

Procedure Salt and pepper to taste Remove skin from Mandarin orange.

Lay the orange slice on the big side.

Slice width ways, cutting extremely thin. Remove seeds. Place into bowl.

Add cilantro. Add juice of a lime. Add juice of lemon. Mix in Fresno chili pepper. Add salt and pepper. And add green cabbage. Add pink Lady apples. Mix well.

Sliced avocado to be added at this point. Being careful not to over work it, you want to keep the integrity of the whole avocado form. Add in albacore after.

Once Albacore and avocado are incorporated. Take a tablespoon at a time layering it onto a tortilla shell.

Using your dispenser carefully place in an ounce of kiwi foam on top. Finished with garnishing with a micro green.

Kiwi Foam Ingredients Yields 16 oz Six fresh kiwi Two fresh jalapeño Half a bunch of cilantro Four egg whites.

Procedure Place kiwi without skin into a juicer.

Remove stem from cilantro add to juicer.

Remove stems from cilantro add to juicer.

In a separate bowl whisk egg whites until slightly foamy.

Add into kiwi mixture.

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Chef Casey Walcott started humbly as a dishwasher at the celebrated Bistro Laurent in Paso Robles, California. At a time when new vineyards seemed to spring up by the minute, this young chef was captivated by the Central Coast’s local wine country and farm-fresh take on classical culinary methods.

After growing in skill and responsibility for wine country cuisine at the Bistro, his passion and creativity led him to hold key roles at various restaurants and entrepreneurial ventures in San Luis Obispo County.

With impressive local industry knowledge and relationships, Chef Walcott channels his culinary talent into SeaVenture Hotel Restaurant’s seasonal and coastal inspired cuisine. Chef Casey says, “In the world’s most beautiful restaurant, I create culinary masterpieces.”

SeaVenture is located at 100 Ocean View Ave, Pismo Beach. Visit them at www.seaventure.com.

Scallops

Slaw

Chutney

Ingredients 8 large Scallops Procedure Place scallops on a plate with some sort of a lid to cover the scallops. With a smoking gun fill chamber with apple wood chips and smoke the scallops trapping the smoke under the lids let the smoke sit until ready to cook.

Cook Scallops Heat a large sauté pan on med/high heat add cooking oil or clarified butter to coat bottom of pan. Make sure the pan is hot but not smoking and place scallops in pan. Cook for a couple minutes on both sides (cook time will vary based on the size of the scallop).

Remember the scallop should be easily removed from pan if it is sticking cook a little longer then it will release.

Ingredients ½ lb Brussels sprouts shaved fine ½ Cara Cara juice 2 table spoon lemon aioli ¼ bunch cilantro chopped Salt pepper to taste ¼ shredded carrots Procedure Place all ingredients in small mixing bowl and mix together. Set aside.

Ingredients 2 each Clementine peeled sectioned and diced 2 kiwi peeled diced ½ Cara Cara diced ½ apple diced 1 tablespoon Hoisin Salt pepper to taste Procedure In small mixing bowl carefully place all ingredients gently toss making sure not to bruise the fruit set aside.

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Visit www.TasteBuds.tv and join Teri as she tours the kitchens of local restaurants and talks with chefs about their culinary creations. For more information about the Talley Farms Fresh Harvest box full of local produce, visit www.talleyfarmsfreshharvest.com.

adventure The biggest adventure you can take is to live the life of your dreams. ~ Oprah Winfrey

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She Shoots! W

By Courtney Haile

elcome back! Or welcome for the first time to the Adventure Girl series where I try new activities that push me out of my comfort zone of the gym while exploring what the Central Coast has to offer. I have always appreciated the aesthetics of archery (I like circles and primary colors), and my fondness deepened during my first foray into the sport. Opened in 2014 in San Luis Obispo, Central Coast Archery is a family owned indoor shooting range and pro shop located in San Luis Obispo. They offer a vast variety of programs including classes for children and adults, competitive leagues, and a Junior Olympic development program.

On a bustling Saturday afternoon there were families and youngins a plenty. A large observation window provided a view of the range; where children shared space with more competitive archers who wore tricked out accessories.

In the pro shop, super cute tops and expertly branded merchandise mingle with hunting gear and 3D deer targets that I mistook for decorative statues. This was a new habitat for me as a central coaster with stubborn city roots. My toe dip into the hunting world, indoor archery is my gateway to gun shootin’ in the great outdoors.

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The staff at Central Coast Archery is passionate and highly skilled. I was greeted by bright-eyed Olympic dreamer Bailey who instructed me on range etiquette and safety protocol before our private lesson. My beginners’ target felt about twenty feet away while the big boys ‘n gals aimed

for the full twenty yards. Bailey had me load the arrow, square my shoulders, and extend my left arm with a slight bend. I then used the middle three fingers of my right hand to pull back the bow and let ‘er rip. My first shot landed at the outer margins of the target and Bailey encouraged me on and coached my form. After a couple rounds I hit not just the middle but “the middle of the middle.” If that shot were judged, Bailey said, I would have earned a ten out of ten! I felt so cool and snapped a photo at my first opportunity. I was turning into an archer.

I realized my actual skill level when a boy who looked about 4-years-old joined me to share my target. I immediately pictured him out performing me and braced for embarrassment. Can I admit that I was thrilled when his first shot was a bust? He finished and Bailey moved my target further back two times before the end of our session. Once I got in the rhythm it was super fun and I can definitely imagine finding my zen on the range.

Central Coast archery is wonderful and welcoming to beginners, children, pros, and a 39-year-old first timer in a bright pink caftan. Check them out at centralcoastarchery.com.

Courtney Haile is a writer and fitness instructor living in San Luis Obispo.

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Spend a Few Nights in Nature

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ooking to reduce stress, get fresh air, and socialize without a screen in front of you?

Go on a mini-adventure with family and friends or take a solo trek into the great outdoors and let go of the day-to-day grind while camping for a few days.

A few members of our crew shared their favorite spots to get away from it all whether its the comfort of a trailer or the coziness of a tent, the Central Coast is full of spots to find your own level of rugged.

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Port San Luis Harbor in Avila overflow camping. It’s a first come first serve, dry camping area on the bluff overlooking the beach and harbor. No tent camping. It’s a perfect weekend getaway at the beach, close to shopping and restaurants, cheaper than the reserved spots and you can bring your dog. ~ Michelle Johnson, art director

My friends and I enjoy Lake Lopez Campground for so many reasons. Beside the spacious campsites to choose from, there are beautiful lakes, trees, trails, wildlife, and awesome fishing. .

There are also fun waterslides, zip lining, a good bait shop and a restaurant. Plus, it’s only 15 minutes to local wineries, and the Village of Arroyo Grande.

My favorite thing to do is to rent the pontoon with a half dozen friends, music, and picnic treats. I also bring a couple of hammocks for a peaceful nap. The sunny breeze can’t be beat. ~ Zorina Ricci, advertising executive

Our family loves camping at Nacimiento Lake. Whether in a tent, trailer or RV, there is a spot for everyone! With this year’s rain, and the lake over 85% full, you can bring your boat, or play on the beach, either way you will stay cool this summer. ~ Dana McGraw, sales manager

Morro Strand State Beach Campground, located on Yerba Buena Street in North Morro Bay. It’s literally on the beach, without the craziness of Oceano Dunes. They have 24 full hook-up RV spots and lots of tent camping too. One drawback, no showers, otherwise a bargain at $50 a night for full hook ups and $35 for campsites. Make reservations early.

Favorite non-campground is the Morro Bay Sandpit. It’s the most underused natural area in SLO County. Four miles of white sand beach pretty much all to yourself.

Lots of privacy, clothing is optional and there is cell service, too. ~ Neil Farrell, managing editor Bay News

North Beach Campground in Pismo Beach is a beautiful campground nestled in between a eucalyptus grove and the pacific ocean. The sites are spacious and many provide tree shade. It’s a short walk to the beach or downtown Pismo. Enjoy the Monarch butterflies fluttering through camp from November through February, and in the summer the kids can become a junior ranger. Reservations can be made at www.reserveamerica.com ~ Christy Serpa, editorial designer

The state park named after Big Sur pioneer Julia Pfeiffer Burns has three hidden campsites above the McWay Falls waterfall. That’s where From Here to Eternity was shot. One of my favorite places to camp in the last five years, but it’ll take that long to get a reservation, so I hope you know someone who’s going. Tent camping only, no dogs. ~ Camas Frank, section editor SLO City News

I love camping at San Simeon State Park. My favorite spot is shielded from the area by some willow trees and there is a grassy spot for the tent. There are amazing hikes and walks from the campground that take you through a variety of habitats from woodland, swamp, to mountainous and a rainforest as well as dry dessert. It is truly amazing. ~ Lani Colhouer, CFO

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Stick it to Me

By Courtney Haile, Photos by Stephanie A. Wilson

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ith the New Year just underway, I have around eight months to take better care of myself in 2017. For this adventure I opted to slow it down and confront my sleep issues. I suffer from insomnia and spend most mornings exhausted, bedraggled, and just plain pissed. Wanting to support my friend’s business and explore Chinese medicine for the first time, I braved the unthinkable—I traveled over the grade to Paso Robles.

My high school chum Veronica has been in private practice for seven years as a licensed acupuncturist and herbalist at Avery Acupuncture and Natural Medicine.

She heals with acupuncture, herbs, cupping, and massage, and was called to Eastern Medicine after a practitioner of acupressure healed her chronic back pain in Japan.

Prior to my appointment I completed forms about my medical history—much like at any other medical office but with very specific questions about my poop. We discussed some of my past and current health issues, and I felt vulnerable yet very safe disclosing the information. She found patterns and connected my conditions in ways I hadn’t heard before. I was intrigued.

She took my blood pressure and looked at my tongue a few times before having me change into a gown for the main event.

I lay on the table with an awesome heat lamp that I really enjoyed. She asked if I had any fear of needles and I thought and said “Well, um, sometimes.” I knew

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her needles wouldn’t be IV style or anything so I figured I could take it. I could barely feel the first two; one in between my eyebrows and the other at the top of my forehead. She moved on to my ears where I found some sensitivity at my heart point, then to my sweaty hands (she could tell I was nervous). She warned that my toes and legs would be more sensitive and the side of my left calf felt the burn. I was tense, she advised me to relax, and that eased the discomfort. I was left alone to wind down with a guided meditation and made the choice to fully embrace the moment. Within twenty minutes I almost fell asleep, which is huge for this slightly neurotic, anxious, and sweaty woman. She returned, and I was relieved as she removed the needles, although I could barely feel them on the way out and realized how small they actually were. Next on the agenda was cupping!

The therapy felt like a warm massage with a little pressure and suction, which created a humorous sound.

I was excited to be one of those interesting people with the circle bruises, and the massage felt wonderful after a long week. I left my first appointment with herbs chosen specifically for my issues and a booklet about the ancient healing art.

This adventurous girl is open to all healing and if you are too, or if you’re curious, check out Veronica at averyacupuncture.com.

Courtney Haile is a writer and fitness instructor living in San Luis Obispo.

Hiking with Company

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dding more exercise in your life doesn’t have to mean hitting the gym.

Company hikes are a great way to build team bonding as well as increase activity. San Luis Obispo County offers trails to fit every fitness level with vistas ranging from the ocean to mountaintops to oak groves.

Instead of zipping home after a day at the office, relieve stress, stretch your legs, and get your heart pumping in nature.

NORTH COAST Bluff Trail This level out and back hike passes tide pools and beaches along a picturesque rocky coastline in Montaña de Oro State Park. 1.2 - 3.4 miles Coon Creek This out and back hike ventures up a coastal canyon at the south end of Montaña de Oro State Park. 5 miles Cerro Alto This semi-loop bags the 2,624-foot summit of Cerro Alto, plus a scenic ridge south of the peak. 5.35 miles Cerro Cabrillo This tough out and back hike summits the highest mountain in Morro Bay State Park, a 911-foot member of the Nine Sisters. 2.5 miles Eagle Rock This loop in El Chorro Regional Park

climbs to Eagle Rock Viewpoint for an overview of the valley between SLO and Morro Bay. 2.4 miles Elfin Forest Natural Reserve This easy boardwalk loop explores a pygmy forest on the edge of Morro Bay. 1 mile Headlands Trail This gradual lollipop loop in Harmony Headlands State Park crosses a coastal valley to reach picturesque ocean bluffs on the rugged coast between Cayucos and Cambria. 4.5 miles Los Osos Oaks State Natural Reserve This short hikes explores a pygmy forest of coast live oaks, providing a shady level stroll on overlapping loops. 0.75 - 1.5 miles Hazard Peak Trail This out and back hike in Montaña de Oro State Park ascends coastal

ridges to a 1,076-foot summit with panoramic views. 6 miles Hazard Peak Islay Creek Loop This loop in Montaña de Oro State Park continues beyond Hazard Peak deeper into the Irish Hills before circling back to the coast on Islay Creek Trail. 9.2 miles Islay Creek This easy out and back hike in Montaña de Oro State Park follows a wide trail up a coastal canyon flanked by thousand-foot peaks, passing a small waterfall to reach an abandoned barn. 6 miles Moonstone Beach Boardwalk This out and back hike crosses a boardwalk along a charming Cambria beach in Hearst San Simeon State Park. 2.85 miles continued, page 66

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Portola Point This loop explores a short hill in Morro Bay State Park just east of Morro Estuary with an easy-to-reach ocean overlook. 2 miles Reservoir Flats This loop delivers fine ocean and canyon views as it explores the bottom of Islay Creek Canyon in Montaña de Oro State Park. 2 miles Turtle Rock This easy out and back hike reaches a short rise between Black Hill and Cerro Cabrillo in Morro Bay State Park.

2.1 miles continued, from page 65 Morro Dunes Ecological Reserve This lollipop loop serves up panoramic views over Morro Bay as it climbs from Los Osos to Montaña de Oro State Park. 2.6 miles Morro Rock via Morro Strand This level stroll starts from Coisters Park, crosses Morro Strand State Beach to reach Morro Rock. 1 - 3.5 miles Black Hill This out and back hike to the summit of one of the Nine Sisters reaches 360-degree views over Morro Bay. 0.6 miles Oats Peak This out and back hike reaches a panoramic summit that looks down over Montaña de Oro State Park.

8.25 miles Piedras Blancas This out and back hike ventures up the coast from the Piedras Blancas Elephant Seal Rookery to Piedras Blancas Light Station.3.2 - 4.2 miles Point Buchon This short scenic loop or longer outand-back hike explores the beautiful coastline south of Montaña de Oro State Park. 1.33 - 6.8 miles

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Valencia Peak This out and back hike summits a 1,347-foot peak with panoramic views over Montaña de Oro State Park. 3.7 miles

Lemon Grove Trail This easy loop visits a historic lemon grove on the eastern slopes of Cerro San Luis. 2.2 miles Islay Hill This out and back hike summits San Luis Obispo’s easternmost Morro. 1.8 miles Poly Canyon This lollipop loop hike visits an architectural village designed by Cal Poly students at the base of the Santa Lucia Mountains. 2.5 miles Reservoir Canyon This steep hike passes a waterfall and a collection of junk sculptures en route overlooking San Luis Obispo. 5.35 miles South Hills Ridge Trail This out and back hike visits the top of a cluster of hills near downtown San Luis Obispo, offering fine views over the city. 1.5 miles

SAN LUIS OBISPO

Stenner Creek This out and back hike goes up Stenner Creek Canyon past a small waterfall and views of Bishop Peak to a collection of freeride bike trails called The Eucs. 3.7 miles

Bishop Peak This out and back hike summits the tallest of the Nine Sisters for excellent views over San Luis Obispo. 3.5 miles

Sydney Street Trail This hike climbs a steep rugged trail to a stone seating area at a panoramic summit. 2.8 miles

Cerro San Luis This hike summits one of the Nine Sisters just west of downtown San Luis Obispo. 4 - 5 miles

SOUTH COUNTY

Cerro San Luis from Laguna Lake Park This out and back hike summits one of the Nine Sisters just west of downtown San Luis Obispo. 5.7 miles Felsman Loop Trail This loop crosses oak, sagebrush, and grass-covered slopes around the base of Bishop Peak, providing excellent views of that notable rocky summit and its San Luis Obispo surroundings. 2.7 miles Johnson Ranch Loop This loop explores rolling hills in a grassy open space just south of San Luis Obispo. 2.5 - 3.7 miles

Bob Jones Bike Trail This easy round trip hike or ride follows San Luis Obispo Creek to Avila Beach. 5 miles Point San Luis Lighthouse via Pecho Coast This docent-led hike crosses scenic coastal bluffs to reach the historic lighthouse on Point San Luis.

Ontario Ridge Trail This loop explores the coast between Shell Beach and Avila Beach, on and below a 700-foot ridge. 2.8 miles Sycamore Crest Trail This out and back hike ascends the north slope of Ontario Hill to a scenic ocean view perch. 1.75 - 3.25 miles

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