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Health

Bringing Physical Balance Back into Your Life

[16] Riding a Wave of Hope

[50]

SLO COUNTY VOLUME 3


Beyond Speech Therapy c h a n g i n g l i v e s e v e ry d ay

Beyond Speech Therapy is an outpatient clinic that provides skilled rehabilitation from licensed speech language pathologists. Our goal is to provide a positive and nurturing environment for clients and families of all ages to enhance and develop lifelong valuable skills that will improve their quality of life and activities of daily living.

Specializing In: • • • • •

Aphasia Apraxia Dysarthria Dysphagia Pragmatics

• • • • •

Social Skills Voice Phonological Awareness Articulation Language Disorders

• • • • •

Cognitive Deficits Executive Functions Auditory Processing Biofeedback Neurofeedback

Certified In: Vital Stim, Interactive Metronome, Biofeedback and Neurofeedback In-Network with most Insurance Companies

What is Neurofeedback?

Neurofeedback is direct training of brain function, by which the brain learns to function more efficiently. We observe the brain in action from moment to moment. We show that information back to the person. And we reward the brain for changing its own activity to more appropriate patterns. This is a gradual learning process. It applies to any aspect of brain function that we can measure. Neurofeedback is also called EEG Biofeedback, because it is based on electrical brain activity, the electroencephalogram, or EEG. Neurofeedback is training in self-regulation. It is simply biofeedback applied to the brain directly. Self-regulation is a necessary part of good brain function. Self-regulation training allows the system (the central nervous system) to function better. Neurofeedback addresses problems of brain disregulation. These happen to be numerous. • Anxiety/Depression • Headaches & Migraines • Seizures Spectrum • Traumatic Brain Injury • Autism Spectrum • Attention Deficits • PMS & Emotional • Cerebral Palsy • Behavior Disorders Disturbances • Optimal performance in high • Various Sleep Disorders • History of Stroke stress jobs and sports

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B e y o n d S p e e c h T h e r a p y. n e t


INSPIRED Health

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Preventing Aging Brain

6

A Natural Alternative for the Flu Shot

10

Paging Dr. Siri

12

Top 5 Health Technology Innovations

14

Bringing Physical Balance Back Into Your Life

16

Boost Your Health with Infusions

20

Getting a Good Night’s Sleep

22

The French Lead the Way in Skin Care

23

The Microbiome

24

Do You Know What’s In your Deodorant & Toothpaste?

26

Taking Control of Stress

28

What is CBD Oil?

30

Instilling Mindfulness and Presence in any Exercise

34

Food For Thought: Supporting Your Brain Health

37

The Picky Eater’s Table

38

Rolling for Health

42

Tips for Endurance, Strength and Weight Loss Training

44

Just Say No to Diets

49

Riding a Wave of Hope

50

Pawsabilities for Veterans

54

Top 10 Healthy Restaurants on the Central Coast

56

The Upside of Being Upside Down

60

Pro Tennis Tournament Coming to Templeton

62

Favorite Activities for Summer

65

Calendar of Events

66

Cover Photo By www.runamuckphotography.com c o m m u n i t y n ews • d i g i t a l p r e s e n c e • eve n t s • m a g a z i n e s

Avila Beach News

Call (805) 543-NEWS

615 Clarion Ct., #2, San Luis Obispo, CA 93401

www.simplyclearmarketing.com

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publisher’s note I have high cholesterol. I had my cholesterol checked for the first time at our Inspired Health expo in 2009, and it was within the normal range, but barely. I have had my cholesterol checked every year since then, and its gone up each time. Each year, filled with more worry, I desperately tried different remedies to stop what increasingly seemed to be the inevitable. On the surface, my efforts proved fruitless, or at least ineffective, in regards to the number reflecting my LDL or HDL. However, in retrospect, 2009 marked the beginning of what I now call my “Expedition in Health.” Since then, I have assembled through inquiry, investigation and happenstance a small group of local professionals who, along with myself, have taken over the management and direction of my health. Although it hasn’t been reflected in my cholesterol score, it has changed my life in many ways for the better. My eyes are wide open as they say, in regards to my health, my happiness and my quality of life. I watch what I eat, am conscience of what I apply to my skin, my hair, and my teeth. Basically, I practice thought, purpose, and direction in everything I do with regards to my body, mind, and overall health.

PUBLISHERS

EXECUTIVE EDITOR

Bret Colhouer Lani Colhouer

Theresa-Marie Wilson

ART & DESIGN Christy Serpa Michelle Johnson MARKETING Dave Diaz Justin Stoner Mike Lee

CONTRIBUTING WRITERS Dr. Abiola Oladoke Dr. Susan Lundgren Courtney Haile David Pomfret Jon Johnson Julian J. Varela Judy Salamacha Ken Starr Lisa Story Mark Diaz Michele S. Jang Monet Bender Patricia Kaspian Sandip Shah Teri Bayus Theresa-Marie Wilson Vidya Ramesh Virginia Marum PHOTOGRAPHERS Ben Schutzer Chris Gardner Mallory Kraft Nancy Lewelling Kendrick Ralph Goehring

SALES Carrie Vickerman Dana McGraw Jessica Micklus Rose Cutrer Tina Mitchell Zorina Ricci PROJECT COORDINATOR Holly Tolbert

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.

If you’re like me, you’re somewhat alone within your own personal journey. This issue of Inspired Health brings a vast amount of information, concepts, ideas, and truths. It is your job as the reader to overlay this knowledge with the wisdom and experience you’ve developed over the years. Play with the concepts, experiment with the ideas, and consume the truths to cultivate presence and increase awareness around your own health. I encourage you to create your own team and to share these ideas and some of your own with your friends and family. Build your own community around your health as well as the goals and objectives associated with your happiness and quality of life. Enjoy, have fun, and give us your feedback by connecting with us on Facebook, Instagram or at InspiredHelathMag.com

Bret Colhouer

Publisher, Inspired Health Magazine

What inspires your health

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Follow & tag us in your photos to show us how you live inspired!

@inspiredhealthslo

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

615 Clarion Ct, #2 • SLO 805-543-6397 • inspiredhealthmag.com

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Preventing Aging Brain with Innovative Brain Training and Lifestyle Adjustment

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n a starship, traveling across the Galaxy to build relationships with other species, a Starfleet officer suffered severe memory loss after encountering an alien species. She is beamed directly to the sick bay where the doctor performed a quick brain restoration and regrowth of neurons without lacerating the skull. The young officer is cured and certified fit for duty after a few days of recuperating.

“Changes call for innovation, and innovation leads to progress.� - Li Keqiang

Will this ever become a reality? Will our society evolve to health and medical procedures without invasive assaults on the body? The answer may be closer to coming to fruition than before. The age of Star Trek is here and technology is rapidly revolutionizing every aspect of living. The human brain is one of the many areas driven by technological innovation. The time when not much was known about the human brain has passed and advancements in neuroimaging are making it possible to learn more about the human brain at rapid-fire rate.


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Forty years ago, an individual with aging brain did not have a lot of options. The human brain was thought to crystalize in its processes and once it was set in its processes, there was no going back. With advancements in neuroimaging technology, it is now evident that the human brain is neuroplastic. This means, the brain can regenerate and make new cells, given the right environment. What does neuroplasticity mean for the average individual’s brain health? A lot! Consider the Star Trek scenario with the young Starfleet officer with sudden aged brain. The doctor in the sick bay immediately administered CPK enzymatic therapy to limit the extent of neurological damage caused by the alien’s influence on the officer’s brain. Post regrowth and restoration of brain cells, the doctor told the nurse to administer daily doses of 2mg of acetylcholine to support neurons and nerve fibers as the brain continued to repair and regenerate. While CPK enzyme therapy has not become reality yet (there is confidence it is in research and development in some dungeon lab somewhere and will surface soon, fingers crossed), acetylcholine is a vital neurotransmitter that is available readily in certain foods and as a precursor nootropic supplement for cognitive and overall brain support. continued, page 8

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Acetylcholine is a major neurotransmitter and neuromodulator with roles in multiple functions within central and autonomic nervous systems, respiratory system, muscular system, gastrointestinal system, cardiovascular system, endocrine system and behaviors. Some of its jobs are as following: •

Supports communication from the basal forebrain to the hippocampus (these two areas help control memory and learning)

Enhances encoding of memories in the perirhinal and entorhinal cortices

Helps with normal development of synaptic firing/processing throughout the brain (this is akin to spark plugs firing up to cause a car’s engine to start the motor)

Helps other neurotransmitters to communicate their messages throughout the brain and the body

Works as a vasodilator by lessening cardiac rate and cardiac contraction (think slowing of heart rate when fear or panic is subsiding)

Influences the respiratory system

Augments peristalsis in the stomach by increasing digestive contractions so ingested food can move along into the intestines for nutrients absorption

Supports bladder control

Slows down or speeds up nerve signals

Assists in learning, memory (short and long term), arousal and neuroplasticity

Assists in concentration and is also part of the brain’s reward system (has dopaminergic role)

Stimulates muscle movement and works as a neuromuscular connector for the skeletal muscles and motor nerves in the peripheral nervous system

Acetylcholine is not the only neurochemical that supports young

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brain; technological innovation has introduced brain entrainment programs that work out the brain as if it was running miles on a treadmill and as it if was pumping some serious iron in the gym’s weight room. This field of brain training for whole brain health is called neurotherapy. With the application of some sensors to different areas of the brain, the brain takes itself to the gym and works out! There are many techniques of neurotherapy and it is advised to do some research before embarking on it as a fountain of youthful brain option. The question is probably brewing, “what can be done to determine current brain health and how to keep it young?” Neurochemicals and neuro-amines tests are now available and these tests provide valuable information about brain and body health. Clinicians of neurotherapy may be trained in quantitative electroencephalography (QEEG) mapping or may be working with another clinician versed in this evaluation technique, and can offer insight into brainwaves activities. QEEG (also known as brain map) measures brainwave activities locally, regionally and globally when eyes are closed and when eyes are opened. The map compares the brainwaves of the individual being measured to normative databases (normative data of healthy brains) and indicates areas of brainwave abnormalities, degree of abnormality and impacted brainwave frequencies. The report from a brain map allows the clinician to determine

brain-training protocols that will improve the impacted brain areas and the whole brain. This is like seeing a personal trainer for the brain. Combining neurotransmitters/ neurohormones lab results with brain map reports offer comprehensive information into brain


health. In some cases, one or more of these neuroimaging techniques may be employed: computed axial tomography (CAT scan), magnetic resonance imaging (MRI), functional magnetic resonance imaging (fMRI), event-related optical signal (EROS), diffuse optical imaging (DOI), near-infrared spectroscopy (NIRS), positron emission tomography (PET scan), single-photon emission computed tomography (SPECT scan), and magnetoencephalography (MEG). These techniques offer deeper insight into the brain’s myriad of functions or lack thereof. So, what can be done to keep the brain young? The answer lies in being proactive about brain health, just as much as the attention given to the heart and other areas of the human body. Before signs of aging show themselves, consider checking your brain health periodically. Being proactive with the brain may prevent the pain and suffering of aging brain issues such as dementia and balance problems. Neurotherapy as a brain health protocol has helped the brain and body produce and balance neurotransmitters. This is because of the interconnections of brain waves and secretion/inhibition of neurotransmitters, neurohormones and neuromodulators (an article by itself). The benefits of neurotherapy also relate with dietary and lifestyle choices. It is more effective when complemented by a balanced whole foods diet with emphasis on foods that promote brain health, a good exercise regimen, stress reduced lifestyle and refraining from dietary habits that deplete neurotransmitters and neurohormones. Foods such as avocados, cacao nibs, macambo beans (also known as white cacao and high in theobromine and other brain boosting benefits), walnuts (shaped like the brain), broccoli, young coconut, blueberries, purple aronia berries, almonds, chia seeds, marine phytoplankton, dark green leafy vegetables and beverages such as filtered water, green tea and coconut kefir are supportive of better brain health. Adopting a clean, whole foods diet, brain training, exercise regimen, mindfulness and consistent good night’s sleep support a proactive brain health lifestyle. The age of Star Trek is here and making waves in brain health. Embrace it by adopting available proactive brain health techniques. Dr. Abiola Oladoke is the founder and chief clinician at O & A Wellness Group and the executive director and chief clinician of at Home Front Warriors Project, a non-profit PTSD clinic for veterans, active duty members and first responders. For more information, visit www.DrAbiola.com or call 800-6798419.

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did you know?

There’s a Natural Alternative for the Flu Shot?

M

any people call the Engystol shot the natural flu shot, but Dr.Lundgren prefers to call it the “Immune Boost shot” (or “kick butt, immune shot”) because it does so much more than fight the flu aka influenza virus. This amazing injection that can be given in your upper arm or glute is scientifically proven to fight Influenza, cold sores, the common cold and Respiratory Syncytial Virus/ RSV common in kids, and others. Think of this as your weapon against the cold, the flu and nasty viruses. It is also used to shorten the duration and severity of symptoms if you already have a virus making your life less than fun. Immune enhancement is the name of the game! Engystol inhibits the replication of a variety of viruses, not just the 3-4 most common flu strains from the previous year like the typical flu shot. Let’s geek out and break this science down. Engystol stimulates our natural immune system to release signaling proteins called type 1 interferons, IFN for short. Interferons, named for their ability to interfere with viral production and replication, stop the virus from reproducing causing you to be sick in bed for days.

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Engystol causes the type1 IFN to alert nearby cells to increase their anti-viral defense system before or in response to viral infection. In this way it is both preventative and a treatment. It is like the neighborhood watch warning the neighborhood of a recent car breakin and how to protect against this crime. This protein warns the other cells of the virus so they up their virus fighting game. This is the same principle vaccines use but without the actual virus being injected, to cause the response, or any preservatives that typical vaccines, like flu shots contain. The immune boost injection became the perfect solution for people wary of the preservatives and additives in flu shots but who still wanted added protection from the flu or were required to be protected by their job. The traditional flu shot contains 3-4 of the most prevalent flu virus strains from the previous year, yet science clearly shows viruses mutate constantly to ensure survival. Therefore the strains of the current flu infecting the population don’t always match up to the viral strains in the current flu vaccination.


Immune Boost Shot Pros: •

Immune boost against several viruses helping to protect against flus and colds

Scientifically proven to activate cellular immune system

Scientifically proven to reduce the duration and severity of symptoms

Scientifically proven to protect against future infections

Suitable for the entire family

No known contraindications or side effects

May combine with other natural or conventional immunomodulating therapies and medications

Safe for pregnant women or nursing mothers, plus the entire family

Suitable for long-term treatment

Immune Boost Shot Cons: •

It is an injection, thus not suitable for people with a fear of needles.

Dr. Susan Lundgren, licensed naturopathic doctor, graduated from Southwest College of Naturopathic Medicine with her doctorate of naturopathic medicine and earned her undergraduate degree from the University of North Carolina. For more information visit www. ptera-wellness.com or call 805-410-3869. Research Information (Influenza Virus Vaccine Info sheet: https://www.fda.gov/downloads/BiologicsBloodVaccines/Vaccines/ApprovedProducts/ucm123694.pdf Antiviral activity of Engystol: an in vitro analysis: https://www.ncbi.nlm.nih.gov/ pubmed/16296918

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Paging Dr. Siri By Vidya Ramesh and Sandip Shah

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mart-phone apps are about to revolutionize medical care. These technologies can predict when cancer patients are about to relapse, detect rare side effects of experimental drugs, and prod patients to maintain healthy behaviors. Pharmaceutical firms could temper widespread concerns about drug prices by incorporating these technologies into treatment regimens. Doing so would unlock the full potential of existing treatments. It would result in healthier patients and lower medical spending. Consider Moovcare, an app created by Israeli e-health company Sivan Innovation. The technology enables lung-cancer patients to log symptoms after surgery or chemotherapy, receive follow-ups, or set automatic reminders. If a patient logs a specific change in symptoms, Moovcare sends an email to his or her physician. This helps doctors quickly adjust treatment plans and predict likelihood of relapse. Moovcare’s health benefits have proven remarkable in initial studies. An independent study published last year by French researchers found that the median overall survival rate of patients who used the Moovcare app was 19 months, versus 12 months for those on standard care. After one year, 75 percent of patients following up with Moovcare were still alive, compared to 49 percent in the standard follow-up group.  Apps can also speed up clinical trials, which currently take years and cost millions of dollars to collect enough data to measure a drug’s efficacy and safety.  

Health eHeart, a study out of UC San Francisco, aims to collect millions of data points and develop treatments that reduce deaths from heart disease. Participants use smart devices to collect and input their own health data. They can snap a small device onto their smartphone to record electrocardiograms (ECG or EKG) with just the touch of their fingertips, or measure heart rates simply by holding their fingers over their smartphone cameras.   The apps also track participants’ eating, sleeping, and exercise patterns. That’s important for researchers get a 360-degree view of patients’ health.  App-based studies can collect data from millions of participants worldwide, compared to a few thousand patients in most traditional clinical trials. Those reams of data will enable researchers to draw much more rigorous conclusions -- for instance, they could realize that a treatment works better in certain demographic groups. Drug companies are already integrating these technologies into treatment regimens. Merck and Amazon’s first joint initiative, the Alexa Diabetes Challenge, is a call for researchers to create personalized, voice-enabled reminders and recommendations for patients with Type 2 diabetes. For example, Alexa, Amazon’s personal home assistant artificial intelligence, could remind patients to take their insulin or to exercise each day.  Using apps and artificial intelligence assistants like Alexa could help patients take their medicines on schedule and as directed. Medical non-adherence -skipping or forgetting doses, or taking the wrong dose -- costs Americans up to $300 billion each year due to increased sickness. Ten percent of all hospitalizations and nursing home admittances are prompted by non-adherence. The problem claims 125,000 American lives each year.  Given that the end goal is ensuring patients’ health and access to the best treatment options, pharmaceutical companies should invest in technologies that ensure patients reap the most benefit possible from their medications. Harnessing the power of new technologies can help them do so, reducing costs and saving millions of lives in the process. Sandip Shah is the founder and president of Market Access Solutions, a global market access consultancy, where he develops strategies to optimize patient access to life changing therapies. Vidya Ramesh is a director at the same company.

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Top-Five Health Technology Innovations of 2017

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et’s be honest, being a grownup is tough and managing our health while tackling life in general can feel daunting. Luckily for those of us living in 2017, light-speed advances in technology are making it easier (and even more fun) to get healthy by simply helping make life a little less stressful. The number of new apps and smart devices arriving in the marketplace can certainly be overwhelming or mind-numbing, however new health technology is simply getting more sophisticated and may just help change our behavior and improve health habits. By gathering physical, environmental and biometric data, smart apps may just help us live a healthier and smarter life. And, now, (drumroll please) …here are the self-proclaimed coolest new health technology innovations of 2017.

1) Real-Time Heart Monitor

2) Mio Slice

In our wireless world, wires and cords are so passé. This is good news for those in need of continuous heart rate or ECG monitoring. QardioCore recently released an FDA-approved medical-grade wearable that discretely records clinically accurate respiratory rate, temperature, physical activity, ECG, heart rate and heart rate variability. This means that individual health data can be shared directly, and in real time, with medical and health professionals via the Qardio or Apple’s Health app. Physician’s rejoice!

No matter how you slice it (pun intended), one size doesn’t fit all when it comes down to designing an effective exercise program. Good news for us, Mio Slice is trying to change that by providing a personalized fitness plan through an enhanced tracker with “Personal Activity Intelligence (PAI).” This innovative device measures the body’s response to physical activity and provides personalized recommendations based on the individual user. It’s like having a very, very small personal trainer in your pocket.

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3) Say No to Sheep and Yes to Sleep If Zamfir’s pan flute music is on the favorites playlist, and a good night’s sleep is on the agenda, 2breathe’s sleep inducer is the bees knees. A Bluetooth sensor, combined with a smartphone app and breathing pattern analyzer, custom tailors tunes to help reduce brain activity and induce sleepiness. How did we not know that pan flute music was the key to insomnia until now?

Get rid of

FAT! &

4) Get in the Ring Or rather, try this ring on. The downside to most wearable fitness trackers is that they aren’t very sexy and do a poor job of replacing cool watches. But now, with technology getting smaller and smaller, the latest wearable fitness tracker will fit on your finger. Motiv’s fitness ring is probably the coolest device to hit the wearable fitness tracker market in the last couple of years. Motiv counts steps, heart rate, sleep, is waterproof, stylish, classy and way cool. Who knows, it may even make for a cool wedding band.

Before

After

5) An Earful While not a commonly known fact, the ear is a great place to gather vital signs and biometric data. In addition to the traditional data collected by most wearables, Bodytrak continuously measures body temperature, heart rate, VO2 (oxygen use during exercise), speed, distance and cadence. And if that’s not cool enough, Bodytrack also allows you to listen to music or make telephone calls. The only thing it doesn’t monitor is your bank account.

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New technology in health is here to stay and destined to help improve overall health, reduce stress, improve sleep and extend our lifespan. Though the fountain of youth is still yet to be found, we’re getting closer. 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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Bringing Physical Balance Back into Story and photos by Judy Salamacha

“The delicate balance of mentoring someone is not creating them in your own image, but giving them the opportunity to create themselves.” - Steven Spielberg

H

ighly successful people strive to maintain balance in all aspects of their lives – health, family, social interaction, community, spiritual, finance and business. If one or more element is out of balance, everyday living is distracted if not unhinged. Our health is baseline for a balanced lifestyle. When our bodies are out of shape or weakened by illness or accident, we struggle to maintain mental and physical balance. However, never lose hope. At any age with motivation and resolve, our strength—and balance—will return. Lindsay Ashton, a nationally certified personal trainer since 2007, has operated ReVamp Training Studio of Morro Bay with her husband Matt since 2011. “We wanted to create a community based training program for all abilities and ages that was positive and encouraging, yet challenging enough to empower a comprehensive healthy lifestyle,” Lindsay said. “We encourage our members to work hard while at the gym, create nutritious eating habits and enjoy hobbies to balance out the hours spent working.” ReVamp now has six certified trainers on staff with a membership of over 100—many original members still training with them.


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“We get involved with our members in community programs such as the Rock to the Pier Run & Half Marathon,” said Lindsay. “We also volunteer, judge and encourage members to participate in area cross-fit competitions. We get to know our members and welcome them back from time-off from training due to hectic schedules or when they’ve had an illness or injury and return to rebuild their training program.” Statistics show that in the United States falls, second to traffic accidents, cause the most injuries. The most common cause of falls in healthy adults are accidents by slipping or tripping from stable surfaces or stairs, improper footwear, dark surroundings, uneven ground, or lack of exercise. Studies suggest that women are more prone to falling than men in all age groups. Seniors are not only more prone to accidental falls but the results are more disastrous and the recovery time is longer.    continued, page 18

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continued, from page 17

8 Exercises That Improve Balance: Beginner Tight Rope Stance Start by standing tall, with shoulders back, core drawn in towards spine, and soft knees. One foot is in front as if walking a tight rope. Hold this position without losing balance for up to 30 seconds then place other foot forward. Once you’ve mastered 30 seconds, close your eyes to make it harder.

Lindsay recommends starting a fitness program only a couple days a week. “Make it fun, work at your own pace and celebrate the results. ReVamp offers a variety of programs from oneon-one personal training to small groups of 10-12 members or groups of six members with a common specialty such as age or all-female. A trainer monitors and can modify individual needs within the group. www.revamptraining.com.

Beginner Single Leg Stand Next try lifting just one heel off the ground, then other. For advanced, stand with left or right foot suspended for 30-seconds. Close eyes to make it harder.

Intermediate Single Leg Deadlift Balance on one leg, hinging forward at the hips; hips square and leg lifted straight behind. Shoulders stay back, core is tight, and supporting leg has a slight bend at the knee.

Advanced Weighted Single Leg Deadlift Add weight after hinging from the hips; Keep weight close-weight should hang towards the ground just in front of the foot. Squeeze glute of supporting leg; back is flat.

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Beginner bench Squat Beginners who struggle getting up out of their easy chair without using their arms for added help, practice Sit to Stands at home with both feet on the ground. Trying not to use your arms when you stand. Once proficient, try one foot extended. Next one foot extended and lifted as in Intermediate picture.

Advanced Pistol Squat Ready for one of the most advanced exercises for balance and leg strength alike? The Pistol Squat: A single leg squat to the floor and back up without extended heel touching the ground. Try this holding onto a secure surface first. Heel of supporting leg should remain planted to the ground throughout entire movement.

Beginner Good Mornings Practice Good Mornings by hinging forward at the hips with both feet planted on the ground before progressing to the single leg movements.  

Single Leg Bench Squat With one leg extended, push through the heel of the supporting leg, hinge slightly at the hip and stand up from the bench. Keep same leg extended and lower yourself back down to the bench with control. Continue lowering the surface of which you are squatting to in order to make this exercise more challenging.

Note: All exercises should first be done close to a secure surface such as a counter to test your balance. Once balance has progressed, use the counter as little as possible. It all starts with a strong core, which includes a strong lower back. Think of your core like a control tower for the rest of your body.  If the control tower is strong and working well, the rest of your body will function more safely and efficiently.  If your core is weak, your balance is affected.

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Boost Your Health with Infusions T

oday, more than ever, people are committed to healthy living. Our community of San Luis Obispo has so many options for exercise, outside sports and fresh local food. For many people who are already optimizing their nutrition and exercising regularly, vitamin supplementation is often used to gain an edge. This may be an edge to feel better, live longer or to simply decrease the risk of diseases like cancer, diabetes or heart disease. Our knowledge of supplements has exploded over the last few decades. Most people are now familiar with the benefits of vitamin D, omega fatty acids, vitamin C and probiotics. We see and hear about supplements like these everywhere we go. But many of the essential vitamin and nutritional therapies have a been around a long time. Nutritional supplements are usually consumed orally as pills or liquids. However, studies have shown that an intravenous (IV) administration results in significantly higher tissue levels and more predictable absorption. Additionally, because of variations in gut health, the amount of any supplement being actively absorbed and utilized is real guesswork. For example, the antiviral effects of vitamin C can only be achieved with IV administration as oral dosing even in large quantities will not achieve a high enough serum level to be effective. When it comes to IV vitamin formulas, most physicians refer to the Meyer’s Cocktail, since it was the earliest administered IV vitamin formula with documented patient outcomes.

The Myers’ Cocktail Many consider the Myers’s Cocktail the original IV vitamin bag. Named after Baltimore physician, John Myers, this IV formulation of magnesium, calcium, B vitamins and vitamin C has been found to be helpful in treating a multitude of chronic and prevalent problems. Many patients with health concerns such as asthma, infections, cardiovascular disease, allergies and fatigue have shown improvement with IV vitamin therapy. Patients can receive this infusion anywhere from twice weekly to once monthly. Interestingly many healthy patients chose to continue receiving the infusions because of the overall sense of wellbeing that accompanies the treatment.

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Dr. Alan Gaby MD, an alternative medicine physician and expert in intravenous nutrient therapy has observed that “patients who receive a series of IV injections become progressively healthier. In these patients, the interval between treatments can be gradually increased, and eventually the injections are no longer necessary.” The Meyers has been used by hundreds of providers over decades and found to be an effective treatment for a wide range of clinical conditions. For some, this type of treatment may be better tolerated and more effective that conventional medical therapies. While most evidence for IV vitamin use is anecdotal, some published research has demonstrated efficacy.

Chelation Therapy Chelation therapy is the IV administration of a powerful antioxidant agent called EDTA which binds metals and removes them from the body. A large 10-year National Institute of Health Study recently proved that patients receiving chelation therapy suffered a lower rate of cardiac events such as heart attacks and death than those just on cardiac medications alone. EDTA is only approved for removing lead from the body. Recent studies show that even small amounts of lead are a major risk for mortality most likely because lead is a powerful promotor of oxidative stress and inflammation. Many thought leaders in cardiology believe EDTA may prevent clots in blood vessels, especially those patients previously treated with cardiac stents. Toxic heavy metals poison our systems and lead to fatigue and illness. Iron, lead, cadmium and mercury all predispose individuals to heart disease by fostering free radical activity and poisoning critical enzymes which repair tissues.

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Chelation therapy has been shown to reverse heart disease, atherosclerosis and improve the health of small blood vessels. EDTA can be administered once or twice weekly for 20-30 treatments each lasting approximately 3 hours. The dose administered is based on renal function in combination with body habitus. Chelation therapy and IV nutritional infusions are just two simple and safe therapies that can offer patients improved health and wellness. Additionally, these treatments maybe alternatives to patients who may otherwise be told they need drugs, stents, or bypass surgery. Ken Starr MD is board certified in addiction medicine and emergency medicine. He is certified by the American College of the Advancement of Medicine in chelation therapy and has been practicing medicine for 19 years. For more information, visit kenstarrmd.com or call 805242-1360

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did you know?

Getting a Good Night’s Sleep Isn’t Just for the Young

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eing older doesn’t mean you have to be tired  all the time. You can do many things to help you get a good night’s sleep.

Follow a regular sleep schedule–Go to sleep and get up at the same time each day, even on weekends or when you are traveling.

Avoid napping in the late afternoon or evening if you can. Naps may keep you awake at night. Insomnia is the most common sleep problem in adults age 60 and Develop a bedtime routine–Take time to relax before bedtime each night. older. People with this condition Some people read a book, listen to soothing music, or soak in a warm bath. have trouble falling asleep and staying asleep. Insomnia can last for Try not to watch television or use your computer, cell phone, or tablet in days, months, and even years. Having the bedroom–The light from these devices may make it difficult for you to trouble sleeping can mean you: fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake. Take a long time to fall asleep Wake up many times in the night Keep your bedroom at a comfortable temperature,  not too hot or too cold, and as quiet as possible. Wake up early and are unable to get back to sleep Use low lighting in the evenings  and as you prepare for bed. Wake up tired Exercise  at regular times each day  but not within 3 hours of your bedtime. Feel very sleepy during the day Avoid eating large meals close to bedtime–they can keep you awake. Often, being unable to sleep beStay away from caffeine late in the day–Caffeine (found in coffee, tea, comes a habit. Some people worry soda, and chocolate) can keep you awake. about not sleeping even before they get into bed. This may make it harder Remember—alcohol won’t help you sleep.  Even small amounts make it to fall asleep and stay asleep. harder to stay asleep. Some older adults who have trouble sleeping may use over-the-counter sleep aids. Others may use preDeveloping healthy habits at bedtime may help you scription medicines to help them sleep. These medicines get a good night’s sleep. may help when used for a short time. But remember, medicines aren’t a cure for insomnia. Information provided by the National Institute of Health

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The French Lead the Way in Skin Care and Beautiful Skin

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rench beauty is in a category by itself. Being one of the world’s largest exporters of skin care products and the leader in everything chic, it’s no wonder why the French have always topped the list in skincare treatments and home care products that help French women, and American women, maintain the health of their skin, for the long term. Women have long admired the French ambassadors of beautiful skin such as Catherine Deneuve, Marion Cotillard, Bridget Bardot and Isabelle Adjani, to name a few, and, American women have come to embrace the French philosophy of healthy, natural, beautiful skin and make it their own. As American women have embraced healthier diets and exercise over the past 20 years, they have also raised their awareness of the importance of serious skincare and sun protection. This increased attention has improved the appearance of their skin by minimizing the damage leading to less visible aging. With the saturation of anti-aging, hydrating and other skin care products on the market, how does a woman find what’s best for her? What steps does she need to take to maintain a youthful appearance and turn back the clock?

Options on How to Maintain Beautiful Skin There are two basic treatment paths for improving the skin’s appearance. Estheticians offer a customized and hands-on approach, quite literally, in conjunction with clinical quality professional products that outperform over-the-counter offerings, paired with facial treatments that include acid peels and microdermabrasion.

Your Esthetician Knows Best Partnering with clients, focusing on their primary skin concerns, allowing for schedule and budgetary parameters, an esthetician can provide recommendations for treatments and products that will truly enhance your skin’s tone, elasticity, hydration, and clarity. Esthetician can educate clients on professional-grade skincare products on the market today (as offered by estheticians and clinicians), what ingredients are in each as well as what they can do for you. Many of these include actives such as retinol, glycolic/salicylic acid, hyaluronic acid, and other proven ingredients that measurably improve the appearance of the skin and maintain its integrity over time. Do your research when looking for an esthetician in your area. Read reviews, talk to friends. We all have that one friend with amazing skin, ask who they go to. Patricia Kaspian, owner of A French Touch Salon located at 1023 Nipomo St, San Luis Obispo, has been a leading esthetician for many years following a tradition passed down from her mother who has more than 40 years of experience. Kaspian prides herself on staying up on the latest skin care products and techniques while offering the best in luxury skin care brands in a chic, relaxing salon. She can be reached at 805-785-0340.

Dermatologists or plastic surgeons offer very effective, though much more invasive solutions (lasers, fillers, cosmetic surgery). The cost of maintaining a consistent skincare routine (monthly facials or peels, daily home care) is minimal when compared to the cost of aesthetic procedures—often a quick fix after years of neglect. While there is a place for a surgeon’s procedures, most women opt for the “kinder, gentler” approach to maintain healthier skin. Find a properly trained and educated esthetician that will dispense professional, clinical skincare suited specifically to your skin type and concerns. It can make all the difference, especially if you start now, don’t wait. The sooner you adopt a skin care routine and commit, the better the long-term results.

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The Microbiome Understanding Its Crucial Role In Your Health

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he human body contains ten times more microbial cells than human cells. While we are made up of ten trillion human cells, there are one hundred trillion microbial cells in and on the body. These bacteria, fungi and viruses are collectively known as the microbiota and their genes are called the microbiome. They mainly live in the gut (intestines) and weigh as much as the brain (2 –5lbs.), making the microbiome one of the largest organs in the body. The Microbiome: Crucial for health Recent research has shown the microbiome plays a vital role in health and disease. A healthy microbiome is diversified with many different strains of bacteria and fungi. There is a balance between good and bad microbes and they work together with the immune system and central nervous system to maintain gut, brain, heart and overall health. Too few strains of healthy microbes and an overgrowth of pathogenic (disease) microorganisms creates an imbalance called ‘gut dysbiosis’. The gut’s protective mucus barrier becomes thin and the cell lining becomes ‘leaky’ as gaps develop between the cells in the intestine. This ‘leaky gut’ allows molecules, which should remain in the gut, to pass into the bloodstream. The body attacks these foreign invaders and creates an inflammatory response, that drives the development of many chronic diseases. Allergies, asthma, autoimmune disorders (e.g. celiac disease, multiple sclerosis, rheumatoid arthritis), cancer, depression, gut disorders (e.g. irritable bowel syndrome (IBS), inflammatory bowel disease), heart disease, high cholesterol, non-alcoholic fatty liver disease, type 2 diabetes and even weight gain and obesity are all associated with an unhealthy microbiome and gut dysbiosis. In obesity, an unhealthy microbiome increases hunger sensations, decreases satiety, increases insulin levels,

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and thus, changes appetite, metabolism and blood sugar control. In anxiety and depression, an undiversified microbiome changes the production of serotonin, dopamine and norepinephrine, which directly affects mood and behavior. The influence of the gut and the microbiome over human health is now considered so powerful it is often referred to as the ‘second brain’. Practical solutions to improve your gut microbiome and health Improving gut health and the microbiome is a fundamental component of managing chronic diseases and achieving optimal wellbeing. There are many simple lifestyle changes that can help repair gut dysbiosis and improve overall health. Diet –Add new fiber sources to the diet each week (e.g. sweet potatoes, plantains, leaks) and enjoy fermented foods (e.g. sauerkraut, kimchi) daily. Increase omega 3 fatty acids (e.g. wild caught fish, walnuts) and replace inflammatory oils like canola oil and peanut oil with anti-inflammatory oils like extra virgin olive oil. Eat more foods containing polyphenols (e.g. apples, berries, cherries, grapes). Enjoy homemade chocolate for an extra boost of antioxidants! Remove foods from the diet you know you are sensitive or allergic to. Avoid artificial sweeteners and oxidized fats in fried and processed foods, and limit processed sugar. Meal Timing – Increasing the amount time between your last meal/snack of the day and your first meal of the next day (overnight fast) increases the diversity of good bacteria. While studies have shown the optimal amount of fasting is 16 hours per day, eating your meals in an 8-hour window, this is not feasible or practical for most. Thus, aim to increase your overnight fast as much as you can by not eating late at night.


Note: severe calorie restriction may negatively impact the microbiome. Nourishing the body with healthy food is the best strategy.

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Environment – Limit exposure to harmful pesticides, chemicals and antibiotics in your food by buying organic, pasture raised, grass fed/finished and wild caught when possible. Check your personal care products on the Environmental Working Group (EWG) website and choose less toxic products. You should even consider adding good bacteria back to your skin with products like Mother Dirt. Do not over clean your home with bleach or use anti-microbial gels. Limit antibiotics unless medically necessary. And best of all - get a dog! A family pet increases the diversity of gut microflora and thus improves your health.

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Stress – Get adequate sleep, do yoga and meditation (check out Insight Timer app), make time for your favorite hobby or do a 5-minute journal every day to reduce your stress and gut inflammation. Prebiotics – Increasing prebiotics, which are plant fibers that nourish the good bacteria, is a great way to improve your microbiome. You can get prebiotics naturally from onions, garlic, Jerusalem artichoke and chicory root. You can also use prebiotic powder, but this should be started at a very small dose and increased slowly to prevent gastrointestinal side effects such as bloating. Supplemental prebiotics may not be suitable however for people with Small Intestinal Bacterial Overgrowth (SIBO) so use with caution.

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Probiotics – Certain strains of probiotics can create a protective and healthy microbiome and may be beneficial for certain conditions e.g. Bifidobacterium infantis reduces the symptoms of IBS. However, not all probiotics are created the same and most contain strains that have not been studied in people with chronic diseases. Some do not make it to the small and large intestine where they are needed to be effective. Additionally, for probiotics, more (e.g. 50 billion CFUs) is not always better e.g. an overabundance of lactobacillus bacteria can lead to a stimulation of autoimmunity in Crohn’s disease. Thus, even though it is good bacteria, over exposure may cause you problems. Like all supplements, it is best to first consult with a healthcare professional who is knowledgeable in prebiotics and probiotics to minimize risk and optimize health outcomes. Fiona McKiernan, MS, RDN, CSG, CLT is a multi-award winning and published registered dietitian nutritionist. Fiona is a certified LEAP therapist and is specially trained in integrative and functional nutrition. She has a private practice in Santa Maria specializing in autoimmune conditions, chronic candida, food sensitivities and gut dysbiosis. For more information, visit www.zerotoheronutrition.com or email  fiona@zerotoheronutrition.com.

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Do You Know What’s In Your Deodorant and Toothpaste?

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onsidering the frequency at which we use deodorant and toothpaste, it’s shocking how little we stop to think about the ingredients that we are putting on and in our bodies. While it is easy to fall into the habit of picking up our familiar brands at big box stores, the dangers of these common ingredients may outweigh their convenience. Although we spit most of our toothpaste out while brushing, our mouth remains an extremely absorbent part of our bodies. Chemicals in toothpaste get a fast-track ticket into the bloodstream where overtime they can cause some serious health concerns. When looking to switch to a healthier toothpaste stay away from these six ingredients:

Triclosan- A known endocrine disrupter and linked to cancer. Fluoride- Especially toxic when swallowed, causing neurological and endocrine dysfunction. Use caution with young children. Sodium Lauryl Sulfate- Linked to recurrent canker sores as well as being a registered insecticide and having toxic effects on marine life. Diethanolamine (DEA)- Linked to stomach, esophagus, liver and bladder cancers.

Artificial Sweeteners- Specifically Aspartame, converts to formaldehyde in humans causing tissue damage. Propylene Glycol- A skin, eye, and lung irritant that may cause organ system toxicity. As for deodorant, you may have already heard of the dangers of aluminum in antiperspirants and these concerns are certainly not unfounded. Aluminum is known to accumulate in breast tissue and is linked to

an increased risk for cancer. Aluminum also blocks sweat production, an extremely important way for you body to eliminate toxins from the body. Not allowing these toxins to come out may result in an overload of disease-causing toxins as well as lower your immune system. Along with aluminum there are three other chemicals you will want to avoid when choosing your next deodorant: Parabens- Disrupts the production and regulation of estrogen and other hormones.

Fiona McKiernan, MS, RDN, CSG, CLT Registered Dietitian Functional Medicine Nutritionist Certified LEAP Therapist

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Registered Dietitian

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1505 S Shepard Drive, Suite 204, 1505 S Shepard Drive, Suite 204 Santa Maria, CA, 93454 Santa Maria, CA 93454 (805) 621-7302 (805) 621-7302 fiona@zerotoheronutrition.com www.zerotoheronutrition.com

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Mommypotamus’ Homemade Deodorant

Dr. Mercola’s Peppermint and Coconut Oil Toothpaste

3 tablespoons baking soda 5 tablespoons arrowroot powder or non-GMO cornstarch

1/2 cup bentonite clay

6 tablespoons shea butter

1/8 tsp. salt

30-60 drops essential oil (tea tree, lavender and frankincense are good options)

2 tsp. baking soda 2/3 cup water 1/4 cup coconut oil 1 tsp. stevia (optional) 1 to 4 drops peppermint essential oil Mix the clay and salt in a bowl. Add the water. Mix well. Add the rest of ingredients. Mix well again until it forms a paste. Store it in a jar with a lid. Every time you go to use it, spoon some onto your toothbrush. Dampen the paste by putting your brush under some gently running water. Brush as usual.

Phthalates- Toxic to the reproductive glands in both men and women. Triclosan- A known endocrine disrupter and linked to cancer. There are a number of great natural alternative toothpastes and deodorants on the market but remember to check the ingredients before you buy because many well-known natural companies may not be as natural as you think. For a more affordable option, consider making

In a deep bowl, mix baking soda and arrowroot powder (or cornstarch) together. Using your hands or a fork, work in the shea butter until it looks like very crumbly dough. Add in essential oil if using and then whip the deodorant together using a hand mixer. It will seem too dry at first but it will come together. Transfer to a clean glass jar. Scoop out with fingers and rub into underarm area until invisible.

To make an easy and well-informed decision when choosing your next personal care products try using an app to take the guesswork out of your shopping! By using either of the apps at left, you are able to search by name or scan the barcode of your current products and potential purchases to see where they fall on the scale from clean to toxic based on their ingredients.

your own products using recipes available online. Many times this option is a lot easier than you may think. For example, a simple mixture of coconut oil and tea tree oil is a great place to start for a natural deodorant. As always, feel free to do your own research on these ingredients and decide for yourself if you’re ready to make the switch.

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Taking Control

“I experience a period of frightening clarity in those moments when nature is so beautiful. I am no longer sure of myself, and the paintings appear as in a dream.” - Vincent Van Gogh

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t’s a well-known fact that stress can seriously impact our health, and let’s face it, nobody likes feeling stressed out. To make sure you’re controlling stress before it controls you, follow these tips for a more stress-free you.

Get Organized Consider this “spring cleaning” for life. Schedule daily and weekly tasks such as cleaning, shopping, and cooking, and of course, exercise. Try creating an organized living space and work space so everything is in its place and your surroundings are in order.

Improve Time Management Skills Set priorities and schedule tasks to keep stay accountable. Understand that things come up, so deal with them accordingly. Learn when to say no and don’t be afraid to start asking for help. If you don’t learn to manage your time, it will manage you.


of Stress

Schedule Leisure Activity If you don’t schedule fun, it doesn’t happen, therefore, plan for some down time. People who make time for recreational activity are more likely to rebound from stressful situations and less likely to suffer from burnout.

Control Habits That Make Stress Worse Quit smoking. Limit caffeine intake. Both alcohol and nicotine speed up your heart rate, increase blood pressure and increase stress arousal. If you’re having a stressful day, nicotine and caffeine will increase arousal. Eat right. Regular, nutritious food intake supplies you with energy throughout the day and prevents periods of fatigue due to hunger. Get enough sleep.

Develop A Healthy Outlook A sense of confidence and competence is an essential component of stress resistance. Sometimes our interpretation of events is a source of stress, especially if you emphasize the negative and overlook the positive. Believe in yourself and your abilities.

View Change As A Challenge Rather Than A Threat Look for options and opportunities. Change can stimulate and motivate you to your peak performance.

Strengthen Your Commitment To Lifetime Goals And Values Finally, it’s time for re-evaluation. Sit down and write out your goals, values and dreams and rekindle your sense of purpose and meaning.

Exercise Daily Now that we know the importance of time management, exercising can become a priority. Exercise helps improve mood, irritability, confidence and overall outlook.

Cultivate Helpful Social Support Spend some time with family or friends and discuss stressful situations and strategies to overcome obstacles. Again, ask for help when you’re feeling overwhelmed.

Problem Solve Stressors

This column was not written to increase your current stress level by adding more “to-do” items to your already busy list, however trying to change everything at once will do just that. Beginning with just one or two of the above items will start you out on the right foot and give you the confidence along the way to continue integrating small changes over time towards a lower stress life. 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. You can reach Julian@mvmewell.com.

Analyze your problems rationally. Find the root of the stress and determine creative ways to change the situation. Do more thinking and planning and less worrying.

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did you know?

What is CBD Oil?

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BD is the name of a compound found in the cannabis plant. It is one of numerous compounds found in the plant that are called cannibinoids. Researchers have been looking at the potential therapeutic uses of CBD. Oils that contain concentrations of CBD are known as CBD oil, but the concentration and uses of different oils vary.

Is CBD Marijuana? Until recently, the most wellknown compound in cannabis was delta-9 tetrahydrocannabinol (THC). This is the most active ingredient in marijuana. Marijuana contains both THC and CBD, but the compounds have different effects. THC is known for the mind-altering “high” it produces when broken down by heat and introduced to the body, such as when smoking the plant or cooking it into foods. CBD is not psychoactive. This means that it does not change the state of mind of the person who uses it. However, it does appear to produce significant changes in the body, and it may have medical benefits. Most of the CBD used medicinally is found in the least processed form of the cannabis plant, known as hemp. Hemp and marijuana come from the same plant, cannabis sativa, but they are very different.

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Over the years, marijuana farmers have selectively bred their plants to be very high in THC and other compounds that interested them, either for a smell or an effect they had on the plant’s flowers. On the other hand, hemp farmers have not tended to modify the plant. It is these hemp plants that are used to create CBD oil.

How CBD Works All cannabinoids, including CBD, attach themselves to certain receptors in the body to produce their effects. The human body produces certain cannabinoids on its own. It has two receptors for cannabinoids, called CB1 receptors and CB2 receptors. CB1 receptors are found all around the body, but many of them are in the brain. The CB1 receptors in the brain deal with coordination and movement, pain, emotions and mood, thinking, appetite, and memories, among others. THC attaches to these receptors. CB2 receptors are more common in the immune system. They have an effect on inflammation and pain. It used to be thought that CBD acts on these CB2 receptors, but it appears now that CBD does not act on either receptor directly. Instead, it seems to influence the body to use more of its own cannabinoids.


Potential Health Benefits: Because of the way that CBD acts in the body, it has many potential uses. CBD oil is taken orally, rubbed on the skin, and sometimes inhaled through vapor or used intravenously to produce its effects. Natural Pain Relief Or Anti-Inflammatory Properties People commonly use prescription or over-the-counter drugs to relieve pain and stiffness, including chronic pain. Some people feel that CBD offers a more natural way to lower pain. A study published in the  Journal of Experimental Medicine  found that CBD significantly reduced chronic inflammation and pain in some mice and rats. The researchers suggest that the non-psychoactive compounds in marijuana, such as CBD, could be a new treatment for chronic pain. CBD is already in use for some conditions that cause chronic pain, such as multiple sclerosis a   nd fi   bromyalgia.

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Quitting Smoking And Drug Withdrawals There is some promising evidence that CBD use may help people quit tobacco smoking. A pilot study  posted to  Addictive Behaviors  found that smokers who used an inhaler containing the compound CBD smoked fewer cigarettes but did not have any additional craving for nicotine. Another similar study posted to  Neurotherapeutics  found that CBD might be a promising substance for people who abuse opioids. Researchers noted that some symptoms experienced by patients with substance use disorders might be reduced by CBD. These include  anxiety, mood symptoms, pain, and  insomnia.

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These are early findings, but they suggest that CBD may be used to avoid or reduce withdrawal symptoms. Epilepsy And Other Mental Health Disorders CBD is also being studied for its possible role in treating epilepsy  and neuropsychiatric disorders.

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A review  posted to  Epilepsia  noted that CBD has anti-seizure properties and a low risk of side effects for people with epilepsy. Studies into CBD’s effect on neurological disorders suggest that it may help to treat many of the disorders that are linked to epilepsy, such as neurodegeneration, neuronal injury, and psychiatric diseases. Another  study posted to  Current Pharmaceutical Design  found that CBD may have similar effects to certain antipsychotic drugs, and that it may be safe and effective in treating patients with schizophrenia. More research is needed to understand how this works, however. continued, page 32

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Helps Fight Cancer CBD has been studied for its use as an anti-cancer agent. A review  posted to the  British Journal of Clinical Pharmacology  notes that CBD appears to block  cancer  cells from spreading around the body and invading an area entirely. The review indicates that CBD tends to suppress the growth of cancer cells and promote the death of these cells. Researchers note that CBD may help in cancer treatment because of its low toxicity levels. They call for it to be studied along with standard treatments, to check for synergistic effects. Anxiety Disorders Patients with chronic anxiety are often advised to avoid cannabis, as THC can trigger or amplify anxiety and paranoia in some people. However, a  review  from  Neurotherapeutics  suggests that CBD may help to reduce the anxiety felt by people with certain anxiety disorders. The researchers point to studies showing that CBD may reduce anxiety behaviors in disorders such as: •

post-traumatic stress disorder

general anxiety disorder

panic disorder

social anxiety disorder

obsessive-compulsive disorder

The review notes that current medications for these disorders can lead to additional symptoms and side effects, and that people may stop taking the drugs because of these unwanted effects. CBD has not shown any adverse effects in these cases to date, and the researchers call for CBD to be studied as a potential treatment method. Type 1 Diabetes Type 1 diabetes is caused by inflammation when the immune system attacks cells in the pancreas. Recent  research  posted to  Clinical Hemorheology and Microcirculation  found that CBD may ease the inflammation in the pancreas in type 1 diabetes. This may be the first step in finding a CBD-based treatment for type 1 diabetes. Acne Another promising use for CBD is as a new treatment for  acne. Acne is caused, in part, by inflammation and overworked sebaceous glands on the body. A recent  study  posted to the  Journal of Clinical Investigation  found that CBD helps to lower the production of sebum that leads to acne, partly because of its

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anti-inflammatory effect on the body. CBD could be a future treatment for acne vulgaris, the most common form of acne. Alzheimer’s Disease Initial research published in the  Journal of Alzheimer’s Disease  found that CBD was able to prevent the development of social recognition deficit in subjects. This means that CBD could potentially prevent people in the early stages of Alzheimer’s from losing their ability to recognize the faces of people that they know. This is the first evidence that CBD has potential to prevent  Alzheimer’s disease  symptoms.

Potential Side Effects And Health Risks: Many small-scale studies have looked into the safety of CBD in adults and found that it is well tolerated across a wide dose range. There have been no significant central nervous system side effects, or effects on vital signs or mood among people who use it either slightly or heavily. The most common side effect noted is  tiredness. Some people have noticed  diarrhea  and changes in appetite or weight. There are still very little long-term safety data, and tests have not been carried out on children as of yet. As with any new or alternative treatment option, a patient should discuss CBD with a qualified healthcare practitioner before using it. Jon Johnson, (2017, April 29). “CBD oil: Uses, health benefits, and risks.” Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/317221.php.


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Instilling Mindfulness and Presence in any Exercise B ringing mindfulness, which is a sense of presence, to exercising, helps accomplish more within a workout. Importantly, it amplifies stress relief. Staying in the moment can counter mind chatter, negative thinking, and self-judgment. Try it out. It is surprising how much being mindful and present leads to overall greater satisfaction not only during exercise but within one’s life as well. Want to get the more out of exercising? Carving out time to exercise already shows a certain level of dedi-

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cation towards one’s health. But is the time used efficiently? Consider incorporating the following tips in an exercise routine for guaranteed greater results. Health is not only about improving physical attributes. Overall health involves bringing in mental and spiritual aspects as well. Here are 6 simple ways to be mindful and present during any exercise routine for greater results: Focus on the goal of the exercise–Too often one’s mind is wondering about other concerns, is distracted by talking with friends, or by watching the television in the gym. Focus instead on the exercise goal, which


could vary with each type of exercise and each time it is done. If building strength is the goal, work on form and make sure the last 3 repetitions of the exercise are very challenging. If working on endurance, such as to run farther, focus on relaxing one’s body while tuning into the repetitive rhythm of the moving legs. Another great goal to focus on is maintaining ideal alignment throughout the entire movement pattern of an exercise. For example, during a squatting exercise, minimize wobbling of the knees in or outward. Visualize which muscles are being worked–Whether working to build bicep strength or to increase gluteal strength (in order to walk better), visualize the muscle itself. Peruse an anatomy book or search the Internet for a picture of the muscle and its action. While exercising, imagine the muscle contracting and moving the body part. For an added challenge, try to actually feel the muscle contracting. Placing a hand on the muscle will help. This combines visualization and building a kinesthetic sense of muscle movement. The more senses incorporated

during an exercise, the more solidified that muscle and its movement will become in the body. Slowing the movement down–One may rush to finish exercises in order to proceed to the next scheduled activity. Slowing down a movement has several benefits. It allows for accessing core strength to stabilize the trunk and encourage proper form and muscle recruitment. Compensatory motions are thus minimized which decreases the amount of abnormal strain on muscles and joints. Slowing the movement down also builds strength by limiting use of momentum to perform a motion. There is greater demand on muscles when an exercise is performed slowly.

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Breathing–Holding one’s breath when challenged to learn a new exercise or struggling to finish a set of exercises is common. In addition, a wandering mind may contribute to the breath becoming altered. Work on paying attention to your breath, as breathing has several benefits. It brings more oxygen to the muscles thereby increasing muscle power. Breathing improves cardiovascular and pulmonary capacity. It can help reduce fat via the conversion of fat into water, oxygen and energy. Lastly, breathing can improve your posture. A common rule of thumb is to exhale while exerting effort. It is okay to ignore this if it distracts from performing the exercise properly. In that case, continue to breathe throughout the exercise. Counting out loud also helps maintain steady breathing. Movement Meditation–This concept is a little harder to grasp. It refers to having a sense of calm while exercising, i.e. “being in the zone”. Part of movement meditation is not being distracted, for example, watching television while on a treadmill or stationary bicycle. It means tuning into oneself, how one feels and what one is doing, rather than noticing the activities of others. Movement meditation does not mean avoiding pushing oneself or preventing the heart rate from increasing. It does mean being aware of how the body feels and how the breath changes when exerting oneself. Have several things to focus on–When exercising, one can focus on several different elements. If a mind tires of focusing on one goal, it can switch to another. For example, while running, focus on having the elbow swing alongside the body rather than swinging towards the navel. Or focus on relaxing your body while tuning into the cadence and rhythm of the moving legs. Further, while running, feel the buttocks or gluteal muscles fire when pushing off the standing leg. Having 1 to 3 items to focus on lead to being more present with exercise. The same concept of focusing on 1 to 3 elements can be applied to lifting weights. Consider focusing on maintaining an upright posture, engaging and contracting the targeted muscle or making sure to breathe. Michele S. Jang, a physical therapist who likes to look outside the box, has 23 years experience with extensive training in manual therapy or the use of hands to help rehabilitate the body. A team of therapists at her clinic, Spirit Winds Physical Therapy, offers an array of expertise on exercise, fall prevention, body mechanics and proper breathing technique to increase awareness and healing. For more information, visit www.spiritwindstherapy.com or call 805-543-5100.


Food for Thought:

Supporting Your Brain Health

W

ith rising rates of Alzheimer’s, the most common form of dementia, and the increasing numbers of people on anti-anxiety and depression medications, many folks are seeking to better understand the brain and what foods and activities support it in staying healthy. The great news is there are several key ways to keep it functioning optimally. 1. Consume a diet rich in the following: berries, wildcaught salmon (not farmed), avocados, legumes, eggs, walnuts, olive oil, coconut oil, turmeric, dark chocolate (1-2 ounces daily of 70% or higher), fermented foods (sauerkraut, kimchi, pickles, whole-fat plain yogurt, kefir or kombucha), flax seeds, pumpkin seeds, pomegranates, beets, celery, broccoli, cauliflower, and dark leafy greens. These foods provide high level nutrients, especially the healthy fats that the brain requires to perform efficiently. They also help to protect against free radicals and oxidative damage. Enjoying these foods on a regular basis will boost cognitive and memory function, stimulate the growth of new brain cells, and reduce inflammation.

Take an inhale through the nose to the count of 4. Hold your breath to the count of 7.  Exhale out through your mouth to the count of 8.   Repeat this cycle 4 times.  5.  Train your brain.  Crossword puzzles, word searches, sudoku, and other mind stimulating activities are excellent for keeping the brain in tip top shape. Other brain stimulating activities include listening to music, reading and learning a foreign language or new hobby.   Taking care of the brain is a fundamental aspect of our health. It controls our body and all of its functions. If the brain doesn’t function well, then we don’t function well. Lisa K. Story, M.A. is a certified health coach and yoga instructor. ReVitalize: A free 3-Day Body Reset Program can be downloaded at www.theconscioushealthcoach.com.

2. Avoid or reduce refined sugars, trans fats and processed foods. These foods create inflammation and contribute to a decline in our ability to think with clarity. Nothing good comes from eating these foods so it’s wise to minimize consumption. 3. Exercise the body regularly. Studies show that even a few minutes a day of heart pumping movement or just two 1-hour walks each week will improve thinking skills, memory, and lessen brain inflammation. 4. Reduce stress. This is important. Chronic stress causes the excess release of cortisol which in turn prematurely ages the brain and damages precious brain cells. Stress can dramatically impair memory and the ability to think clearly. Activities such as walking in nature, yoga, journaling, listening to music, spending time with supportive friends, or seeking out professional help if stress is overwhelming are ways to soothe the angst. Additionally, learning a breathing exercise to calm the nervous system and mind is very useful. The 4-7-8 technique taught by Dr. Andrew Weil is easy to perform and stops stress and anxiety in its tracks: Place the tip of your tongue on the roof of your mouth just behind your upper teeth.

INSPIRED Health

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The Picky Eater’s Table

N

ourishment is the act of providing our body what it needs to fully thrive, yet it also provides us with another important aspect of living—joy! So what happens when you are hit with the challenges of picky eating in your household? Do you find that providing nourishment, and joy, becomes a challenge that isn’t worth the effort and daily battle? Picky eating can happen not just among toddlers but can occur with our spouses, partners, and ourselves. These are the Taco Tuesday, every Tuesday, all day Tuesday eating habits that are formed because a tunnel vision happens in our desires to menu plan simply because no one will like or doesn’t like (insert a long list here). When nutritional therapists assess picky eating, many different perspectives come into play such as whether this is an aneurotypical issue such as Sensory Processing Disorder, an imbalance in gut microbiome creating diffi-

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culties and thus discomfort in digestion, or the psychology behind nourishment and how those that act as the “nourishers” are perceived or interact with those they are feeding. Is it possible the environment created around eating has encouraged picky eaters in the household? The latter is not only possible but fixed through fun steps of preparing an environment that embraces the nourishment and encourages the joy behind eating, and it all starts in your table décor. Coming around the table for a good meal has a large history in politics, religion, society, holidays, and folklore, and typically results in feasting, laughing, joy, and peace. Why not bring this excitement and joy into your eating habits weekly, not just once or twice a year? These tips will help you design a table that will bring back the nourishment and joy even to the pickiest of eaters!


Set the Mood–Lighting and music can be such a joyous part of the meal, creating an environment that provides a desire to sit, and enjoy. Placing a dimmer on the light near your table, candles or even tea lights strung on an outside porch above your table can create a mood that makes a meal feel less stressful and fun. Kids love the opportunity to light candles before dinner or to play dj and stream in music of their choice, and while Justin Bieber may not be what you want to hear, you will be amazed at how when the picky eater picks the music, they will sit at the table longer. Rules to Picky Eaters–Part of the relationship of picky eaters and food is a disconnect to their natural instincts of hunting and gathering. Food has become too simple without fulfilling any of the desires we as humans have in the process of preparation. We know that people who help in the kitchen are more likely to try foods they seemingly don’t like, as well as how a food is “plated” determines aesthetically our interest in eating. But what can you place on your table to encourage your hesitant eaters to try new things by tuning into those instinctual cues? Dip, Dress, Wrap–Interaction with your food is the key to allowing the eater to feel connected to the process of hunting/gathering that cues stimulation in the brain that increases serotonin and our metabolism. Have you ever put a salt and pepper grinder on your table and watched the joy children find in turning it, and then eating the seasoning? What about a parmesan grater? You may see foods topped and eaten. So for your table, come up with ways to encourage this interaction, invest in a Lazy Susan and fill it with sauces and condiments so each person can “design” the plate with their unique tastes and desires, or consider bento boxes on the table so each item feels like a “gift” that needs to have effort in opening. Other ways to encourage our instincts is allowing meals to be “prepared” at the table such as having items to fill nori wraps for make your own sushi, or buffet style to top and make your own pasta or salads. Embrace nourishment and joy by setting the mood, gathering around the table, and interacting in the process of feeding ourselves because these moments are what create and heal our relationship with food. Virginia Marum, owner and chef at Vert Foods located in San Luis Obispo, teaches and prepares real food philosophy based in a style of cooking and preparation called Ancient Nutrition. She coaches gut health courses as well as has a local active blog, co-hosts on a radio show for dismantling myths about food, and is currently writing her book Real Food Movement. Visit www.vertfoods.com.

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Rolling for Health By Mark A. Diaz, Photos by Mallory Kraft

O

ne would not think that rolling around on the ground and grappling with an opponent would be beneficial for physical health and mental stability, but it turns out that it can be. Chris Lovato, owner and instructor at Paragon Brazilian Jiu Jujitsu in San Luis Obispo has seen the sport make remarkable differences in his student and colleagues. “I’ve seen it change people’s lives,” said Lovato. “I’ve seen it affect people’s lives dramatically. Getting away from alcohol, from drugs, losing weight, stress relief.”

“Inspiration comes from within yourself. One has to be positive. When you’re positive, good things happen.” - Deep Roy

In 1994 a new type of contest broke out in the fighting world. The Ultimate Fighting Championship (UFC) debuted on November 12, 1993, and brought combatants of all different styles together to test their mettle and for a chance to win $50,000. The UFC pay-per-view event launched a whole different form of competitive combat and has become a billion dollar franchise. It also brought to the forefront the unknown fighting style Brazilian Jiu Jujitsu (BJJ) when the shorter and lighter Royce Gracie defeated the six-foot-five tall Gerard Gordeau who weighed 216lbs at the time of the battle.


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BJJ is a grappling form of combat that has proven its effectiveness for allowing weaker fighters to defeat or escape much stronger opponents. Lovato says that the sport is more than just a type of wrestling, but it can help train a person’s perception. “In Jiu Jujitsu your goal is to survive, escape the position, to gain control, to get to a dominant position and to get submission,” said Lovato, “That’s the same thing in life.” With applying these fundamentals to their lives, Lovato has seen victories being won by his students that go far beyond the mat. “I see changed lives,” said Lovato, “I see people lose a lot of weight in this program, without changing much, just getting in here twice a week and changing your diet a little bit.” continued, page 42

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Also called “body chess” in circles, BJJ is an activity that thrusts its participants into the moment. Adversaries use various holds and maneuvers to force the opposition to slap the mat, the martial arts equivalent of making someone say, “Uncle!” For those not in the know, ‘being in the moment’ or mindfulness is a mental state in which an individual sheds worry of the past or future and pinpoints their focus on the present. Recent studies done on Mindfulness-Based Stress Reduction (MBSR) show the benefits when dealing with chronic back pain and an article published in the Journal of the American Medical Association (JAMA) ‘Mindfulness-Based Stress Reduction for

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Post-Traumatic Stress Disorder (PTSD) Among Veterans: A Randomized Clinical Trial’ stated, “Participants in the mindfulness-based stress reduction group demonstrated greater improvement in self-reported PTSD symptom severity during treatment.” BJJ had also been used for helping veterans combat PTSD. Programs like the Mighty Oaks Warrior that develop programs to assist veterans with PTSD have used BJJ in their curriculum. AT 47-years-old Mike McCarthy admitted that he had trepidation when he first starting practicing the martial art. “I had a lot of apprehension about walking through the door, so I just did it,” said McCarthy.


Suffering from a shoulder with a propensity to dislocate, McCarthy could only participate in classes in a limited sense. His apprehension did not subside immediately, but he persisted. “I started to get rewarded,” he said. “My body started getting stronger and my endurance got better.” After a year and a half, he is 30lbs lighter and hooked on the sport. “I would say that it’s really for everybody,” said McCarthy. “If you have some apprehension about it like I did, just start showing up and your feelings will change. I’ve got nothing but good things to say about it.” McCarthy said that he has experienced mental benefits from BJJ as well. Despite the obvious confidence booster of being able to defend yourself brings, McCarthy says it helps him put away the worries of the day and focus on the present. “When you’re rolling, when you’re doing this [BJJ], you’re not thinking about anything else.”

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43


Tips For Endurance, Strength And Weight Loss Training W e have all said it at some time, “I want to get in better shape!” With this simple thought, we have thrust ourselves into the contemplative stage of the Transtheoretical Model for Change. But what now? Thinking about getting in better shape is just the launching point for what it takes to actually become more fit. We must strike while the iron is hot to take some real action steps, or risk behavioral procrastination (aka, binge watching Netflix). Before taking action, however, we need to enter the preparation phase. This is where the necessary information and resources to tackle the rather vague idea of getting in better shape is gathered.

Pro Tip: Asking the right questions can help guide your preparation

What does getting in shape really mean, anyway? It can mean a lot of different things to different people, and it will be a key question to address in the preparation phase. Ultimately, it means wanting to improve fitness levels, which could mean wanting to improve endurance, strength, flexibility, and/or body composition. For truly well rounded fitness, budget time to improve all these aspects of fitness, but let’s look at each individually to hash out some goals and provide some tips you can put into action.

How will my training goal enhance my life—provide a sense of accomplishment, lower my cholesterol, make activities of daily living easier, and reduce stress?

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What is my training goal—run a marathon, squat twice my bodyweight, or touch my toes?

What are my available resources to tackle this goal— equipment, time, energy, and money? What does my timeline look like—weeks, months, years, or a specific event date? Is my goal reasonable? You may need more than Google to help you determine if your resources and timeline are sufficient to accomplish your goal based on your current fitness level. Consult a professional.

How will I feel when I complete my goal? The answer to this will help keep you motivated to push through the hard days when you want to quit. How will I overcome obstacles to reaching my goal? Do I need a coach, do I have a social support system, and is my timeline flexible?


I Want To Improve My Endurance Typically, when someone wants to improve their endurance, what they are really trying to do is improve their ability to intake, deliver, and consume oxygen to enhance cardio respiratory fitness. All exercise that elevates your heart rate and breathing rate for a prolonged period of time has the capacity to improve your endurance, but having a specific goal in mind will help you prepare to take action. Say you set the goal to run your first 5K race—what will you need to get started? You will certainly need some appropriate running shoes and clothing that facilitates ease of motion. Making the financial commitment of purchasing some new running attire can help motivate you to stick to a program, and dressing for the job you want has proven to be effective in many areas! You will also need to determine how far to start running and how many days per week you should run. If you are new to running, it is best to start with less and gradually add more time each week. Starting with as little as 10 minutes of running two days per week (even broken up intermittently with minutes of walking) may be the appropriate start for you. In week two, you could try for 12 minutes. By increasing slowly (we call it progression), you can build on your success, and avoid intense

e is a

Mix up your pace–Interval training involves alternating from periods of more intense running follow by a recovery period. It can be a great way to add variety to your training while helping to push you out of your comfort zone temporarily. If you like listening to music while your run, try pushing the pace during the chorus of the songs and relax your pace during the verse. Don’t over look cross-training–Just because your goal is to run farther, doesn’t mean running is the only mode of exercise to help you reach your goal. Mixing in days of cycling, hiking, or even circuit weight training can help to improve your endurance while lowering the risk for overuse injuries. Rest after you work–Running too much can be just as problematic as running too little with respect to reaching your goal. Remember, exercise is the stimulus, but it is during our rest days that our body adapts by getting stronger and preparing for the next challenge. Without proper rest, you are certainly holding yourself back. continued, page 46

! t a e w s

e c n bala

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soreness or injury by doing too much too soon, which are the top two reasons people quit soon after starting a workout program. As you build up your running time and days per week, here are a few tips to keep you from getting bored with the process:

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Learn to foam-roll- Foam-rolling is a form of self-myofascial release that can help speed recovery, decrease pain in sore muscles, and improve tissue mobility. Foam-rolling can be great before or after exercise.

I Want To Be Stronger If you want to get stronger, then your real goal is to improve musculoskeletal strength and/or muscular endurance. Muscular strength refers to the maximum force a muscle can generate, often measured by a one repetition maximum effort. Muscular endurance is the ability of a muscle, or group of muscles, to move a relative weight repeatedly. In the real world, both are necessary and beneficial to make the activities of daily living easier and enhance our performance in all activities. There are many ways to improve muscular strength and endurance, and, fortunately, most of those activities help to improve both at the same time, since muscular endurance can be a function of muscular strength. Think of it this way, if you can lift 50 lbs. over your head and your friend can only lift 20 lbs. over his head, who is going to have the easier time lifting 10 lbs. overhead repeatedly? Whether you use resistance training machines, free weights, or body weight training, here are a few tips to help improve your muscular strength and endurance. Lift, rest, repeat–You can lift weights everyday, but it is best to allow 48- 72 hours of rest before training

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the same muscle groups again. Just as with endurance training, growth and adaptation comes during periods of rest. Common programs may alternate upper body and lower body resistance training days, or focus on “pushing” muscles one day and “pulling” muscles another day. Generally, 3 to 5 days of resistance training per week will foster strength gains, while 2 to 3 days per week will be sufficient to maintain strength. Strengthen your core–Core musculature are the muscles that help support and stabilize the torso, and those that transfer force from the lower body to the upper body and vice versa. It is certainly much more than having six pack abs and doing crunches. Train through all the planes of motion. Doing exercises for lateral flexion (side lying crunches), spinal extension (back extensions or bridges), spinal and hip flexion (bicycle crunches), spinal rotation (standing torso twists) and spinal stability (planks, bird dogs) will help create a strong and balanced core. Heavy weights don’t make you bulky—they make you strong–Let go of the myth that lifting heavy weights will make you bulky. Significant hypertrophy (muscle mass gain) is a function of nutritional intake paired with exercise volume and frequency plus genetics, not solely lifting heavy weights. There are many long, lean people whose strength will exceed that of a body builder. Training routines for developing muscle mass are quite different than training routines for muscular strength.


Do more with less–You don’t need a lot of fancy equipment to get stronger. Your own body can provide nearly all the resistance you need. Body weight training circuits can be highly effective for initial strength gains and muscular endurance. However, for maximum strength development, moving larger external weights will be necessary.

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Help! I can’t touch my toes! If you are looking to gain flexibility, the process is just like that for building endurance and strength. Be consistent, be patient, and be realistic. If you have never been able to touch your toes, then it may not be realistic to do a full split, but working to improve your flexibility and, more importantly, your mobility, will certainly enhance your performance in all activity. There are several types of stretching to improve flexibility (static v. dynamic, active v. passive, PNF), and even resistance training performed through full range of motion has the capacity to improve flexibility. Here are some tips: Get personal–Professional one-on-one or small group instruction is the best way to improve your flexibility. Allowing an expert to assess your flexibility, provide proper instruction to perform various stretches and stretching modalities, and create a personalized home stretching routine will help you reach your end goal in the fastest and safest way possible. Benefits include: expert instruction, customized program, safety, and scheduled accountability. Go to class–Attending a regularly scheduled stretching or yoga class led by a certified instructor is a great way to increase your flexibility. Classes can be found to fit most schedules and a group setting can be more affordable and less intimidating than one-on-one instruction. Benefits include: expert instruction, schedulable, and small group support. Get online–The Internet offers countless options for stretching routines in written, picture, and video format. You can find routines tailored to your general needs. If you have a sedentary desk job that requires hours of sitting, there are routines available to help counteract repetitive movement patterns and lack of activity. Benefits include: anytime, anywhere access and affordability. Beware, however, if you are a true novice, the Internet could lead you astray, leading to injury. David Pomfret, MS, ACSM exercise physiologist is the owner and operator of Equilibrium Fitness for Women located at 3930 Broad St, San Luis Obispo. They can be reached at 541-1100.

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Just Say No O

ver the short-term a diet can work well for jumpstarting weight loss and improving overall vitality. However, over the long-term diets simply don’t work. According to studies, 97% of people who lose weight regain the weight and then some after three years. Weight loss studies usually fail to disclose this as often the participants are tracked for 18 months or less. The best long-term strategy is to create a lifestyle and nutritional plan that naturally results in a balanced weight.

Tips for sustainable weight loss: Always eat breakfast–When breakfast is skipped we become energy deficient and end up eating more in the later part of the day to compensate for getting a slow start out of the gate. Eating breakfast daily minimizes the risk of overeating, and ensures that the body has a steady supply of energy from the morning on. Become a food detective–Read food labels and understand that all food packaging is the food companies’ opportunity to market and persuade consumers to buy their product. The most important part of the food label is the ingredient list. Choose items that have five or fewer ingredients that are recognizable as REAL food.

To Diets

If grandma wouldn’t know what that crazy sounding ingredient is—put it back on the shelf! Eat at home more–Restaurants foods are generally higher in fat, salt, sugar, and preservatives. They also serve much larger portions than needed. Cooking at home allows us to eat fresh, whole foods that are high in nutrients and in moderate amounts. Identify temptation foods–It’s best not to keep temptation foods in the house or office. When tired or stressed it becomes too easy to replace fresh healthy foods with the ones we crave for either emotional or physical reasons. Drink plenty of water–By replacing beverages such as soda, alcohol or coffee you’ll naturally cut back on empty calories and most importantly sugars that feed and stimulate unhealthy addictions. Creating lifelong healthy eating and lifestyle habits are essential to achieving and maintaining your desired weight. Lisa K. Story, M.A. is a Certified Health Coach and yoga instructor. She can be found at http://theconscioushealthcoach.com

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Riding a Wave of Hope By Theresa-Marie Wilson, Photos by Ben Schutzer, RunAmuckPhotography.com

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uhammad Ali once said, “Service to others is the rent you pay for your room here on earth.” Those words have become a daily practice for local cancer survivor Bob Voglin. “That’s gratitude, and that says is all,” he said. “That’s what I embrace. It is important for us to give service.” After winning the battle against throat cancer about 13 years ago, Voglin wanted to share his gratitude for the support he received with others by giving back to those facing a similar struggle. In 2011, he founded the Surfing for Hope Foundation where he is fondly referred to as the Director of Hope. “I pretty much used surfing as my impetus to get back to health—physically, mentally, and spiritually,” said the Shell Beach resident, who has been surfing since he was about 11-yearsold. Voglin, along with his oncologist Tom Spillane MD, his wife local dermatologist Karen Allen, M.D. and friend Brian Metcalf, are Surfing for Hope board members dedicated to easing the difficulty of cancer through the healing powers of surfing and the ocean life. continued, page 52

“Gratitude is the fairest blossom which springs from the soul.” - Henry Ward Beecher


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“We are a grassroots, non-profit, and in our bylaws it states that no one will ever get paid anything, moneywise,” said Voglin. “Our intent is to simply help people that have cancer. It is the medical world and surfing community getting together to help people with cancer through the positive energy of surfing.” The foundation holds an annual Surfing for Hope Longboard Surf Contest and Benefit Auction as well as a Memorial Paddle Out in honor of those who lost the battle with cancer. The event is followed by a dinner. Originally, funds raised went to support the Hearst Cancer Resource Center at French Hospital, which has received more than $200,000 in monies from the nonprofit in the past five years. The foundation has also donates to additional programs to help support those affected by cancer including Jacks Helping Hand, cancer groups in both Templeton and Arroyo Grande, Mission of Hope, and the Madera Children’s Hospital.

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“Our tentacles are expanding,” Voglin said with a laugh. This year Surfing for Hope will once again hold the Pure Stoke Youth Program that runs the third Saturday of every month from March through October. The goal is to recognize and provide support to an often overlooked group of cancer victims—adolescent and teenage children whose have family members fighting cancer. “Mostly their families are going through the crisis and disaster, in many ways, that comes with going through cancer,” Voglin said. “A lot of times, the kids get lost in the shuffle. I hope that for a short period of time they get away from a very challenging situation. I hope they get a chance to bond with the other children in a different way, one that is completely removed from the medical situation that they are involved in. The children also see that they are not alone—there are other kids just like them. These kids become an instant tribe.”


SFH board members have found that those children who are living with parents fighting cancer and who are old enough to understand the consequences of their parents plight are generally overlooked by the medical cancer support community. They can have a sense of helplessness as they see the pain and suffering of their parent going through the cancer battle. They are also witness to the emotional strain of the other parent who is trying to support their sick spouse. Although there is often counseling for these children, many do not actively get involved. “The kids don’t really want to sit around and chat in a room,” Voglin said. “They do want to go out to the beach and have fun.”

“We are a grassroots, non-profit, and in our bylaws it states that no one will ever get paid anything, moneywise,” said Voglin. “Our intent is to simply help people that have cancer. It is the medical world and surfing community getting together to help people with cancer through the positive energy of surfing.”

Stu Silvani, owner of Shell Beach Surf Shop, provides free rentals of wetsuits and surfboards for the youths involved. The SeaCrest Hotel provides a room for one family as well as a place for the kids to meet-up. Atendees are given free surf lessons and future plans include offering art and yoga classes. Parents are welcome to stay and spend the day on the beach, or they can leave their child and enjoy some free time as well. What is it about the ocean, the waves, and the surfing experience that gives people a different perspective on their own struggle or that of a loved one? “The effects of the ocean, being in the ocean surfing, are remarkable,” said Voglin. “Most people who have surfed, especially most of their lives, really recognize that there is something very special and significant about calming oneself and feeling really good. It is a sport, but it is very different from other sports. When I’ve heard people compare surfing to pretty much any other sport, they say, ‘What sport do people know where the participants will go and look at the playing field, and just ponder things?’ A football player has a field, but the field doesn’t do anything, it just sits there. A surfer goes out there, looks at it, decides it’s not good enough, and thinks it might me better in an hour when the tides change. Surfing is kind of an elusive pursuit because your playing field is always changing. Something about that is the positive energy.” For more information or to make a donation, check out www.surfingforhope.org.

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Pawsabilities for Veterans By Judy Salamacha

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uthor of A Dog’s Journey, W. Bruce Cameron wrote, “You can usually tell that a man is good if he has a dog that loves him.”

Dogs have predicted earthquakes, detected cancer, and, even, signaled the early stages of labor. Thus, Gil Igleheart became an instant believer when U.S. Marine Captain Jason Haag spoke at a Rotary District 5240 meeting about a Florida group’s success in training “man’s best friend” to help America’s War Veterans cope with combat-induced demons known as Post-Traumatic Stress Disorder (PTSD). It is far from fake news that 22 veterans commit suicide daily; 11-20% of Iraq and Afghanistan war veterans suffer PTSD annually, and nightly over 50,000 homeless in America are Veterans. Igleheart decided if it worked in Florida, then it would certainly work in dog-friendly San Luis Obispo County. He enlisted fellow Cayucos Seaside Rotarian Dick Mellinger, already an active volunteer at Woods Humane Society, to help him gather the necessary pieces and players. Critical to the success of the program was a certified

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dog-training partner. Jack Gould’s nonprofit New Life K9s had graduated and placed support dogs with Veterans based on training taught at Bergin University of Canine Studies. Since Veterans were, indeed, transitioning back into family and community living, Igleheart and Mellinger wanted to partner to help New Life K9s train more dogs. The nonprofit foundation Paws for a Cause, now known as Pawsabilities for Veterans, was created to promote awareness and fundraise for the program. In 2014, five support dogs graduated. By 2016, eighteen more dogs were in training with the development of an inmate training program. Now in 2017, six dogs are due to graduate and at least seventeen are training. A recent video of New Life K9s innovative program at San Luis Obispo’s California Men’s Colony (CMC) was created with footage shot by Dan Hartzell’s Coast Union High School students and can be previewed at www. NEWLIFEK9S.org.  Moving testimony demonstrates the concept is functioning as it was hoped. Training recently began at the Correctional Training Facility at Salinas Valley Prison near Soledad, CA.


Shirley and Bruce Hulin and Nichols the dog. Photo by Judy Salamacha

Gould said, “Our mission is saving lives through human-canine relationships. We are the professional trainers, but credit must also go to Warden Josie Gastelo, Sheriff Lt. Nolan, Woods Human Society and our contributors for their support. The bonus for the inmate trainer has been a sense of purpose.”  Nolen, a San Luis Obispo Sheriff’s Search & Rescue senior member, led the effort to approve the inmate education program at CMC. He said, “I’m a Vet and all over this program. Some inmates haven’t petted a dog in twenty years. This has the potential to help the inmates as much as the veterans.”   ew Life K9s Director of Training Nicole Hern exN plained, “A dog helps decrease levels of anxiety by supporting numerous specific needs for their Veteran owner/handler. Dogs can wake him up from a nightmare —even turn on lights, remind him to take medications on time—bring the medication to him and bark on command to warn off a potentially threatening stranger.”  Army Veteran Bruce Hulin celebrated his dog Nichols at a Los Osos Rotary Club presentation. Previously, Igleheart had presented at a club meeting about the new partnership and past-president Shirley Hulin described her husband’s PTSD symptoms. With a grant from the Nichols Foundation, the team worked to fund and train a dog for Bruce. From his wheelchair with Nichols by his side, Bruce said, “Nichols will nudge me when I feel anxious. He picks things up that I can’t reach and opens and closes doors with an attached rope. If I’m rolling around with bad dreams I’ll feel Nichols’ wet nose waking me up.”

With the addition of the California Corrections Department’s Training program Hern said, “The success rate for graduation of more dogs has proven much higher.” The inmates volunteer. There are two fulltime trainers with the dogs 24-hours a day. A separate dormitory houses the trainers with their dogs. “This is their job and they have the time.” On weekends additional volunteer trainers take the dogs home for socialization they cannot get in prison.   Several inmate trainers testified the impact the program has made in their lives: Wesley Bird states, “I don’t want being a murderer to define my life…Having Rusty is great…gives me some self-worth…” Frankie Castillo believes he is “…not so selfish…” and he wants to “…help other people…” Rufus Williams admits his “best teacher” has been “…a little dog named Nicole…” The New Life K9s training has been “…instrumental to help me become a better human being…” and he’s developing skills so “I can go back out in society and get a job in an animal shelter.” Hern confirmed, “I wanted to work in the prison program because I believed the dog could save more than one life.”  “We have more plans in the works,” said Mellinger. For more information contact  www.NEWLIFEK9S.org  or Pawsabilities for Veterans at  PO Box 955, San Luis Obispo, CA. For questions or presentation contact Dick Mellinger at 574-532-1291, or  dick.mellinger@gmail.com

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This county is a special place. Thankfully, we live by the sea, we grow year-round crops, and we love fresh, local food. We are lucky to have many eateries that inspire us to go out and enjoy the stunning Central Coast. Here are my top picks for healthier choices when dining out and avoiding processed, pre-packaged food.

Big Sky The fresh market cuisine of Big Sky Café is always a pleasant surprise. From daily soups to fresh berries to a chickpea hummus appetizer, it’s all healthy and tasty. They offer a hot and fresh grilled flat bread accompanied by puréed chickpeas with olive oil, lemon juice, and garlic that are simple to make, but only tastes good in the hand of a skilled chef. I love the catfish grilled and served over sautéed vegetables all basking in a sweet and hot Thai sauce. Along with the sides of sushi

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balls that consisted of sushi rice, rolled in sesame seeds and then flash fried delicious. The Mediterranean Salad Medley is a savory combination of delights including baba ganoush (a spicy eggplant and tahini sesame seed paste), Italian White Bean and Tuna Salad (simply scrumptious), cucumber tzatziki (a yogurt crème over freshly cut cucumbers), Adriatic Beer and Potato Salad with a crème sauce and hummus all served with grilled flat bread. Big Sky is located at 1121 Broad Street in San Luis Obispo.


Bliss “United through a shared yearning to practice selflessness and to engage in serving others.” Bliss offers a delicious Yogi style, karma free vegan menu to provide healthy options for those seeking a conscious and compassionate life style. Dishes like the Farmers’ Market Salad with mixed greens, shredded carrots, beets, purple cabbage, cucumber, tomatoes, sprouts, avocado, sauerkraut, and almond nutritional yeast dressing; and the Baja Chipotle Bowl with rice, grilled protein strips of tempeh with black beans, green cabbage, corn, tomatoes, cilantro, lemon juice, and chipotle dressing are available. Bliss Café has wonderful seating out by the creek and many pleasing choices for the vegan in your life. Located in The Network, 778 Higuera Street in San Luis Obispo.

Bunn Thai Thai food is the best healthy food you can consume. The flavors and textures are complicated and satisfying. Bunn uses organic, natural, and local ingredients and some Thailand treats. They offer a Thai and Asian fusion dining experience with a vibrant feel. Owner Tommy Buraparat told us how their family has owned a restaurant in Bangkok for more than 200 years. A common Thai meal should have a soup, a curry dish, a spiced salad, noodles with fish and vegetables, and a couple of stir-fries. They should be ordered communal and shared, as the harmony of tastes and textures are as important as the guest with whom you share the meal. Papaya Green Salad, a super spicy dish made with shredded papaya, carrots, tomato, green beans tossed with chili, garlic and peanuts in a spicy lime and fish sauce and topped with grilled shrimp is a favorite. Heaven On Earth, pan seared tilapia with jumbo lumps of real crabmeat in a savory creamy panang curry coconut sauce with vegetables and kuffir lime and basil leaves is another beloved item. Bunn Thai Bistro is located at 968 west Grand Avenue in Grover Beach.

Enjoy Euro Enjoy Euro Deli & Market is a multi-ethnic endeavor, a mom and pop shop like the ones that populate every corner in France and England. Offering of a plethora of amazing foodstuffs from the homelands and fresh made dishes and soups. The Smoked Salmon sandwich has both smoked and salted salmon on buttered white bread with capers, havarti cheese, lettuce and onions. Shared with the Borscht Soup, this delight was hearty and chock full of cabbage, potato, onions, carrots, beets, and garlic, a memory in your taste buds. The Estonia Salami Sandwich is served on dense rye bread with Lithuanian cheese, a subtle vegetable spread, and mustard and fresh greens. Enjoy Euro is located at 1436 E Grand Avenue in Arroyo Grande.

Honeymoon Café Honeymoon uses all the best local purveyors from the amazing and restorative teas from the Secret Garden to Windrose Farms to SLO Chai to Sweet Earth Organic Chocolate. The hamburgers are huge and sumptuous supplied by Hearst Ranch Beef and cooked on the grill then added to freshly baked ciabatta bread with any fixing you desire. A favorite is the Carnita Street Tacos with coffee rubbed pork loin topped with cilantro, sweet onions, and lime—tastes just as if abuela made it herself. Honeymoon takes salads seriously and tailors each appetizing offering to the individual’s tastes. Using fresh organic ingredients, they bring out the flavor in the rabbit food and make it fun and palatable. The Strawberry Fields includes spinach, strawberries, red onion, and apple wood bacon bits tossed in fresh balsamic vinegar with pistachio crusted goat cheese medallions. Another exotic favorite is the Island Vibe with curry chicken salad, corn, edamame, red bell peppers, golden berries, almonds all among a coconut/lime/ mango/cashew dressing, all served one block from the beach. Honeymoon Café is at 999 Price Street in Pismo Beach. continued, page 58

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Poke Chef

Julia’s Juice Bar This is a family operation with the whole family working in the restaurant, farmers’ market booth and also on the 20-acre farm, Red Barn Farms, where most everything is grown. Julia’s Juice Bar offers high quality juices and lunch items. Aside from farming most of the produce and using local pesticide free fruits, they use a high-end press that extracts all nutrients, enzymes, acids, proteins and soluble fibers so that your body receives maximum nutrient when drinking the juices. This is the real stuff, straight from the earth to your mouth. They also have delicious and nutritious healthier options on the lunch menu. Julia’s Juice Bar is located at 960 West Grand Avenue in Grover Beach.

Mint+Craft The fast-casual menu of Mint+Craft sources high-quality local ingredients for breakfast and lunch, cassoulet-inspired dinner dishes and meals made to go or enjoyed on the open-air patio. Salade Nicoise is as pleasing to the eye as the taste buds a beautiful combination of green beans, potatoes, cherry tomatoes, onion-caper relish, dukkah crusted and seared rare albacore, soft-boiled egg, and house marinated olives. Sitting outside on the patio with a crisp Gewürztraminer wine. The Saigon Sandwich with spicy pickles, fresh herbs, nuoc mam, sambal aioli on a cubano roll is spicy and dense, the perfect amount of pork belly for a savory and tart combination. Mint+Craft café is an exceptional choice for lunch in downtown SLO and it has an assortment of grab-and-go items such as non-alcoholic beverages, local cheese, fresh produce, packaged snacks, as well as, a wine and beer shop. Located at 848 Monterey Street in San Luis Obispo.

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Poke is a marinated raw fish that lies on a bowl of rice and then is topped with fresh vegetables. Poke has become so popular because it’s light, fresh, delicious, and crave-able. Poke (pronounced “POH-keh”) is a classic Hawaiian appetizer served with a wide variety of accompaniments. The signature dish Spicy Tuna Lover with ahi tuna, spicy tuna, albacore, edamame, green onion, seaweed salad and ponzu sauce. This is a big bowl of crisp, good food, served fast. The Salmon Delight had salmon, crab salad, scallops, shrimp, unagi and miso sesame dressing. You can do it yourself, make a selection of fish or proteins, atop a base of rice, seasonal greens, vegetables and wild cards like avocado, mango or even cranberries. Then you top it with a housemade sauce. Add a bit of wasabi and ginger, and its like you made sushi in a bowl. The four house made spicy sauces included Wasabi Cream, Spicy Mayo, Tangy Bomber and the new Fireball sauce. The sweet sauces are Lemon Ginger and Ponzu with savory offerings like Unagi and Miso-Miso. They all contain no MSG or artificial flavors. Poke bowl is simple, but made every step with intention and passion. Poke Chef is located at 580 California Boulevard in San Luis Obispo.

Sally Loo’s Wholesome Cafe You are instantly transported to the time where incendiary art was shared with acoustic music while enticing a wholesome cuisine. Sally Loo’s is filled with friends, mommies, children, students and businessmen, but the vibe is poetic and the food outstanding organic nutriment. Waffles, parfaits, sandwiches and soups—all organic and delectable. This hearty café is named after the owner’s beloved dog, and, like their dog, they wanted to assert an attitude that was loyal, good hearted, beautiful and friendly. They thrive on serving healthy local organic coffee shop goods, along with employing an amazing and talented crew. They strive to serve seasonal vegetables and fruits to offer something different to San Luis Obispo. In this, they have succeeded, as it is hard to find a seat most mornings. Sally Loo’s Wholesome Café is located at 804 Osos Street (Railroad Square) in San Luis Obispo.


Surfside Deli Everyone agreed this was the highest-ranking deli we had ever visited, and it needs to be regarded as a bistro of brilliance. The Poached Tuna Sandwich, that is not your grandma’s tuna, is a fresh albacore fresh off the boat from our waters, sliced and poached. The adult Sands are an epic example of passion, quality ingredients and a trained chef. The Pork Belly Banh Mi with house brined pork belli, kimchi, chimichurri, cilantro, and jalapeno on a Dutch Crunch roll is mouthwatering. The Kook Burger is made with a half pound of house ground rib eye, tomato, onion, lettuce, pickles, cheddar cheese, guacamole, house made aioli. All farmers’ market elements or in-house made tucked into a fresh sesame bun. This is a man’s burger.

• Organic for

The kid’s menu is organic, and healthy. The organic PB&J sandwich, with whole grain bread, fresh peanut butter and strawberry jam from farmers’ market. It comes with luscious fresh berries. They shop twice a week at local farmers’ market and only serve the best items- because the owner’s kids are eating there too. There is even a Micro Grom menu that is puréed vegetables. Surfside Deli is located at 191 South Oak Park Boulevard #1, Grover Beach. Teri Bayus can be reached at: livewell@teribayus. com or follow her writing and ramblings at: www. teribayus.com. Bayus also hosts Taste Buds, a moving picture rendition of her reviews shown on Charter Cable channels 10 and 2.

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“Adventure is worthwhile.” - Aesop

The Upside of Being Upside Down By Courtney Haile, Photos by Nancy Lewelling Kendrick


more accessible. However, don’t confuse “accessible” with “easy” because you will definitely need your muscles. Nancy, who has taught at SLO Yoga Center, runs her donation based Breathe and Bend Yoga studio out of her home. There is currently space for three participants to practice alongside her and the intimacy makes it safe to be clueless, to be timid, or to try a fancy trick and fail. I felt right at home; and was joined by my high school pal Terri who may or may not have shared my penchant for bangs and poofy prom dresses. We employed the trapeze from the get go—using the apparatus for our warm-up which included super effective squats that made my quads scream. Soon came our first inversion. We sat on the swing—super fun—before strategically gathering fabric below our tushies, extending our legs down, and perching. We then grabbed the handles, leaned back, and made a big “V” with our legs before securing our feet and relaxing upside down. In this assisted inversion you can really let go. It feels heavenly on the back, the reverse of blood flow invigorates, and Nancy will probably take a cool picture of you.

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very now and then we should all hang upside down. Due to my busy fitness teaching, eating, volunteering, sleeping, and work schedule, I don’t practice yoga as much as I should. This is why it helps to have friends who hang from high places. Already a yoga teacher, Nancy Lewelling Kendrick recently voyaged to Barcelona to become the only certified yoga trapeze instructor on the Central Coast. Perhaps you’ve seen or participated in aerial yoga, where one facilitates more flexibility and relaxation with hanging silk fabric. How does yoga trapeze differ? Fabric can be challenging to maneuver with and around, but the yoga trapeze has handles! Handles make the pulling, pushing, grasping, and grabbing considerably

While on the ground, more advanced practitioners get to experience that rush of blood to the dome, but yoga trapeze makes inversions more accessible to the average Jane. We continued with assisted versions of yoga poses, some of which became much deeper and more challenging than their grounded counterparts. My favorite pose to execute was assisted bow—a back bend that creates space in your spine and opens your chest. If you have been curious about but intimidated by aerial yoga, yoga trapeze may be the key to opening your heart chakra. Follow Breathe and Bend Yoga on Facebook for openings and bookings. Courtney Haile is a writer and fitness instructor living in San Luis Obispo.

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Pro Tennis Tournament Coming to Templeton By Mark Diaz, Photos by Ralph Goehring

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ennis is an excellent way to increase aerobic capacities, improve muscle tone, increase reaction time, and playing for 60 minutes can burn 600 calories. Watching tennis may not have the same physical health benefits, but it is an inspiring way to get yourself back on the court or take a lesson for the first time. The rural town of Templeton might be receiving an economic shot in the arm this fall. The United States Tennis Association (USTA) has chosen the Templeton Tennis Ranch to be the location of the first ever Central Coast Pro Tennis Open. The USTA women’s $60,000 pro-circuit event will run from Sept. 24 to Oct. 1. The USTA estimates that the event will draw “more than 80 up-and-coming tennis professionals ranked from 100th to 300th in the world,” according to a news release. The pros are expected to bring with them their support teams and families making the number of visitors to reach into the hundreds. Vineyards and restaurants can expect a week-long surge. Needless to say, the Templeton Chamber of Commerce is thrilled with the thought of all those tourist dollars coming to the area, not to mention international recognition. Players from all over the world are expected to compete.

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“This is an exciting event showcasing the beautiful Templeton Tennis Ranch facility,” said Sarah Maggelet, CEO of the chamber, “and the community of Templeton as a whole. The Chamber and the local businesses look forward to welcoming the USTA.” Not only is this the first professional tennis tournament for the Central Coast, it is also the first time for Ralph Goehring, proprietor of Templeton Tennis Ranch, to showcase such an event. His goal was always to host a professional tournament. “The USTA looks for stadium courts and that’s one reason why we put in a stadium court,” said Goehring. Despite his hope coming to fruition, Goehring was hesitant about the event, but the organization offered a time slot that he could not pass up. USTA designs a schedule where and when the tournaments play. Once a spot is designated it is guaranteed annually. Goehring could not take the risk of losing a place that ensures perfect weather conditions on the Central Coast. “We want to have evening play so that people who work for a living can come out and watch tennis,” said Goehring, “and of course the last week of September, the weather is beautiful.”


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“The USTA is excited to bring professional tennis to California’s Central Coast and to Templeton Tennis Ranch,” said Danielle Gooding, senior manager for the USTA Pro Circuit. The Open is one of the many tournaments hosted by USTA throughout the nation. The tournaments give players the opportunity to compete on a professional level in legendary tournaments like Wimbledon and the U.S. Open. USTA’s goal is to spread enthusiasm for the sport and to bring more American players into the national spotlight. “The whole goal of the tournament for us is to get people more exposed to tennis,” said Goehring. Each match played allows the competitors to gain points that establish rank in the national realm. The more points acquired the higher the rank. “As you move up in world rankings, then you have the opportunity to compete in the bigger tournaments.” The event runs for a week beginning with a wildcard tournament with singles finalist receiving a spot in the Qualifier. Saturday, Sept. 30 will have a semi-finals match followed by a live concert with food available. The week culminates after a brunch on Sunday with the doubles final match followed by the singles final. An award ceremony will be held after the final match.

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Simply Clear Marketing Employee’s

A drive up to San Simeon Cove to walk among the trees on the trail out to the point is a great time whether it’s an overcast day or beautiful and sunny. It’s a great way to enjoy the coast and get a little exercise in a leisurely manner. If it is a sunny day, the beach is right there to soak up a little sun too! Tina Mitchell, Advertising Executive

One of our favorite summer activities is to surf. Summertime typically has smaller swells and Pismo can have some fun waves to ride. You’re going to want a wetsuit, because the water can be cold! After surfing we usually stop by the Shell Beach Surf Shop to say hello to Stu and see what new things he has in the shop, then grab a bite to eat at DePalo and Sons next door. Christy Serpa, Graphic Designer

Summer time is pizza time. I look forward to the summer for many reasons but bringing people together around a hot wood fire is one of my faves. Hot fire in summer, you ask? You bet, in 2008 I built a wood-fired oven of the traditional style in my back yard. There is nothing like working the fresh dough and creating a classic pizza or a oneof-a-kind. People love to put a little rosemary infused olive oil, capers, garlic and red onion on the flattened dough and put the disk in the on the 800 degree bricks! Three minutes later you have a beautiful pizza to share with friends. Fresh-hot, mmmmm! Mike Lee, Digital Team Lead

Favorite Activities for

Hiking: We are big hikers and are always looking for new trails in the area.  After years of hearing about it we finally did the Reservoir Canyon Trail in San Luis Obispo.  The exit is right off Highway 101 at the base of the Cuesta Grade.  The beginning of the hike has a little waterfall to admire and about halfway up are fun metal teepees and a swing hanging off a large tree in a clearing.  The top of the hike gives amazing views of all of San Luis Obispo and beyond.  It is a very steep trail and not for the faint of heart but totally worth if the charming points along the way and the spectacular views.  Bonus is that our 3 dogs are allowed on the trail! Kelley Braga, Operations & Event Manager

By far the best opportunity for local landlubbers to get out on the water is in the Back Bay - Cuesta Inlet of Los Osos. The Inlet is private property and the owner has been very generous allowing people to leave kayaks and canoes over the years. However, only locked and phone registered boats are allowed. Camas Frank, Managing Editor Coast News

When I think of summer activities my first thought is of Lake Tahoe. One of my favorite things that we’ve done with our family was kayaking in Emerald Bay. It’s a mile hike downhill and there’s a great dock to jump off. Stand-up paddleboards and kayaks are available to rent by the hour. Michelle Johnson, Art Director

My favorite thing to do in the summer is hop in the truck with my sweetie and our pups to explore new areas on the Central Coast to hike. Between Big Sur and Point Sal there are many trails—although not all are dog friendly. Some of my favorite hikes that are dog friendly are San Simeon Point, Estero Bluff Trail, Reservoir Canyon, and Avila Ridge Trail. Rose Cutrer, Sales Executive

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AUGUST August 8, 2017 Running Warehouse Pub Run #5, Avila Beach facebook.com/runningwarehouse. August 12 2017 Color Vibe 5K, Santa Maria www.thecolorvibe.com/ santamaria.php August 12 2017 Orcutt Trails 5k/10k, Orcutt www.runningintheusa. com/race/View.aspx?RaceID=159256 August 26 2017 Kayla Peach Memorial Foundation Youth Mile, 5k & 10k Fun Runs, Paso Robles www.kaylapeachmemorialfoundation.org/events/

SEPTEMBER

OCTOBER

September 2 2017 2017 Tour & Taste of the Valley, Orcutt 100k or 50k bike ride or 10k or 5k run www.tourandtasteofthevalley.org

October 7, 2017 16th Annual Wine & Roses Bike Ride, Templeton 25, 40, 62 or 100 mile Cycling Event www.wineandrosesride. com. October 8, 2017 City to the Sea half Marathon & Seaside 5k, San Luis Obispo www.citytothesea.org.

September 9 2017 Best Buddies Challenge to enhance the lives of people with intellectual and developmental disabilities. Run, walk or ride event www.bestbuddieschallenge.org. September 9 & 10 2017 Slo Ultra & SLO MTB Mountain Bike or Run www.raceslo.com September 16, 2017 Hunger Walk + 5K, San Luis Obispo www.slofoodbank.org/ events/hungerwalk5k.com. Sept 19, 2017 Running Warehouse Pub Run #6, Madonna Inn San Luis Obispo, visit facebook. com/runningwarehouse.

August 26 2017 29th Dune Run 5k, 10k, Grover Beach www.groverbeach.org

September 30, 2017 Central Coast Classique, Arroyo Grande 30, 64 and 100 mile Cycling Event www.centralcoastclassique. com.

August 27 2017 Dionysus Dash Paso Robles, Paso Robles www.dionysusdash.com

Sept. 24- Oct.1, 2017 A USTA Pro Circuit Event Templeton Tennis Ranch www.ttrprotennis.com

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October 14, 2017 Lighthouse Century Morro Bay 65, 85 or 100 mile Cycling Event www.slobc.org/lighthouse/index.htm

NOVEMBER November 5, 2017 Morro Bay Triathlon, Morro Bay, visit http:// www.morrobaytri.com.

.October 21, 2017 Dawn to Dusk Adventure Race 12+ hours, www.alloutadventureseries.com/dawnto-dusk-adventure-race October 21, 2017 Cambria Scarecrow Classic 5k Run/walk, Cambria https://runsignup.com/ race/ca/scarecrowclassic October 28, 2017 SLO Gran Fondo, San Luis Obispo 25, 61 and 100 mile Cycling Event www.slogranfondo.com.

November 19, 2017 Santa Barbara Ultimate Wine Run, Los Olivos.


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