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FREE | Mar-May 2012

Inspiration to Live Your Best

w w w. s o l a n o f i t . c o m









HELPING PEOPLE LIVE LONGER, HEALTHIER LIVES IS ITS OWN REWARD. STILL , A LIT TLE RECOGNITION IS NICE. Vacaville Medical Center has been named one of America’s Top Hospitals by The Leapfrog Group. /newscenter / lea pfrog


for your to...



GET READY SoFit Magazine

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Date: Saturday, September 29, 2012 Location: WestField Solano, 1350 Travis Blvd., Fairfield, CA SoFitMag 1 Registration opens: 3/10/12 at

Inside this Issue 21 Myles Weber

Center Stage & Loving It

30 Solano Steps Up

For A Fitter Future

15 contents fitbody


The Right Shoe for your Workout

Tasty and Good for You

10 Are You Ready for Golf

Don't Forget Your Flexibility

12 Which Yoga is for You?

Now you Know

13 Run This Town

Get-Ready Tips to Strengthen

15 Fit Gear Review

New Stuff Spring 2012

fitmind 18 Overcoming Roadblocks

Making Your Success Inevitable

26 Success Leads to Happiness

(Or Does It?)


Inspiration to Live your best in 2012!

13 Get Outside to Work-Out(side)

❝ Often when we're high on motivation, we feel like conquering the world (or the goal) all on our own...


—katie irwin, overcoming roadblocks


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SoFit Magazine

Inspiration to Live Your Best TM





Handsome, Smart, Hilarious: Headlining on a stage near you!

27 Fit Travels

fitplanet 31 Haiti in My Heart



Enjoy a Healthy Vacation in 2012

34 Parents Can Change the World

By Building Healthy Kids

37 Your Coffee and You 38 Do-It-Yourself Juice Smoothies

lookgreat 40 A Good and Healthy Hair Day

How to Keep Your Hair Healthy

43 7 Ways to Look Younger

Using Just Makeup!

45 The Touch

Massage Does a Body Good


Fountain of Youth in a compact? Who Knew!



46 Hormones 101

What Every Woman Should Know

48 What You Need to Know

❝Wow!! We did it!...As of this morning I have lost a total of 11lbs and almost 9in from my body. Woo Hoo! I am continuing my journey; with plans of finishing up my total weight loss by May. ❞

About Thyroid Disease

and more...

24 We begin March 29, 2012!!


Haiti in My Heart


- Valerie Hanley Cooper, SoFit-U Winner 4

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outh in a ho Knew!

“PSST. PSST!! Hey, down here. It’s your running shoes.”

“We were wondering. There’s this big party ...and we were really hoping that you would take’s going to be really fun. There’s going to be marching bands , and cheerleaders , and prizes and a great big Health & Fitness expo...and an awesome 5K/10K run! Don't get us wrong, we know we're your favorite pair, and we like running errands... but we were born to run outside!! feel the wind across our laces, to grip the ground with each can we go, please?! Will you take us? All of our friends are going to be there. We promise it'll be a blast, you don't even have to run if you don't want to, you can just... walk really fast? ” Scan Here

ToSConnect o F i t M a gor a zGo i ntoe Inspiration to Live Your Best TM

The SoFit City 5K/10K Walk and Run. Saturday, Sept 29, 2012. 5 Come Run This Town. And don't forgetSoFitMag your shoes!

All the information you have been asking for… Our Mission to You SoFit Magazine provides inspiration for you to live your best, by featuring the people, businesses, and local wellness experts that are making a difference in the region. Each issue we strive to bring you tips for emotional well-being, physical fitness, internal health, beauty and fashion from experts who care. Together we can change our lives, our cities and our county for the healthier.

Want to share your inspirational story or be featured as a weight loss success profile? Interested in being a SoFit model?

For all other general questions Mail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web Email




Advertise with SoFit Magazine

We want to hear from YOU!

SoFit Inspiration to Live Your Best Managing Editor Jessica Adele CONTENT Editor COLLEEN HUTCHINSON Design Director Crystal Scott FEATURE PhotographERS Ryan Bates TRAVIS PACHECO ARTURO RAMOS Special thanks to MADDY LIME', Millennium Sportsclub RanchO solano ADVISORY BOARD Michael S. Parker, Samantha Cooprider, Dr. Kristin Mattingly, Jim Riley CFP™, EA

EDITORIAL CONTRIBUTORS Carol Yin Schmitt, Katherine Murray, Maddy Limé, Carol Rewick, Katie Irwin, Wendy VanHatten, Samantha Cooprider, Stephanie Musillo, Sarah Dowling, Kristine Sagan, Valerie Ozsu, Marlena Stell, Omar Murad M.D.

SoFit Publications SoFit Magazine assumes no responsibility for the content of articles or advertisements, in that the opinions expressed therein may not necessarily reflect the opinions of the editor, SoFit Magazine, or Omagine Media. The appearance of these articles and advertisements does not constitute an endorsement by Omagine Media or SoFit Magazine. Omagine Media and SoFit Magazine do not endorse any form of medical treatment or fitness program, nor do we encourage you to undertake any such treatment or program on your own. We urge you to see your family physician before undertaking any kind of medical treatment or fitness program. Omagine Media and SoFit Magazine accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated. All submissions are the property of SoFit Magazine and we reserve the right to edit as we see fit for the publication. SoFit Magazine assumeS no responsibility for errors and/or omissions, although care is taken to ensure accuracy. This publication and all of its contents are copyrighted. Reproduction in whole or in part, without written permission from the publisher, is prohibited.

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A Note from the Editor

Mirror, Mirror


ongratulations to the over 200 people that joined us at the SoFit-U 30 Days of fitness Challenge!! You were all so fun and inspirational! From the silly videos from the Kroc Center to each individual triumph, it was such a great experience. There were days, though, when I just didn’t feel like working out, but I remembered all 210 people across the globe who motivated me to get in my twenty minutes of exercise! And thanks to everyone’s fun support, the mirror is getting kinder and kinder every day! SoFit-U was proof that fitness together is so much better! So, we decided to raise the bar! I strongly believe that with education and sustainable programming we can defeat obesity in our county. We can build fit minds and fit bodies for a fit future. For that reason, we’ve partnered with Westfield Solano, the Solano County Library Foundation, and a budding group called the CANDO Tribe to build a healthier future. We CANDO it, if we make our health a priority, and if we put our best foot forward! So your next challenge, should you choose to accept it, is for you to…drum roll... Run This Towne! We invite you to represent your city at the SoFitCity 5K/10K walk/ run Saturday, September 29, 2012 at Westfield Solano. By the end of the event, one city will have earned the title of the Fittest-City-ofthe-Year, by inspiring the greatest number of citizens to participate and finish on race day. The winning city receives a beautiful trophy for city hall, and of course, a full year of bragging rights! This event is a dance party, a big band extravaganza, a health and fitness expo, a comedy show, and a county championship rolled into one! Let’s get the party started, Thursday, March 29, 2012 by sharing your workouts, routines, recipes or advice to get in shape or lose weight at /sofitcity. Ask questions and get answers! Imagine how you will change your body and your personal fitness in the six months between March and September! If we keep each other accountable, we will have one incredible party, come show time, September 29. So invite your friends and join the free online community of men and women inspiring one another to live their best. And remember to register for the 5K/10K event and rally your entire city at soon!

So, mirror, mirror on the wall, who’s the fittest city of them all? And the mirror said ...<flip to the back page for the answer>


Jessica Adele

May the Fittest City Win!


Ryan Bates Photography

Travis Pacheco Photography


Samantha Cooprider, writer

In this issue: Weber, Cover + feature

In this issue: Mariska FitBody Feature

In this issue: SoFit City shoot

In this issue: Heart in Haiti

Ryan Bates Photography 707.447.6706

Pacheco Photography

Arturo Ramos 707.344.5460


SoFit Magazine

Inspiration to Live Your Best TM



The New

Thank You!


At SoFit we love being the place to share your stories of inspiration, triumph and success as it relates to a health, wellness, and beauty. But every day on Facebook, email and twitter our readers motivate us. Thank you SoFit family! We love your ideas, suggestions and your opinions. Join us on Facebook, where you can share your thoughts, win prizes, get the scoop on fitness events, wellnes tips, and most of all Inspiration to Live Your Best â&#x201E;˘.


next issue in

It's Summer! Beach bound fun!


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Run season is here with several 5Ks, 10Ks, and longer-distance events offered across the region. Whether youâ&#x20AC;&#x2122;re an experienced runner or a beginner, the following basics from runner/model Mariska Rowell and personal trainer Maddy, are fit tips to run by!




Getting Ready to Run Your Town?

Which Yoga is for You? 12 | Run Your Town 13 | Shoe Review 15 SoFit Magazine

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fit body body

Are You Ready for By Katherine Murray



f you love golf, youâ&#x20AC;&#x2122;ve probably been waiting all winter for the warm weather to return. Your first thought might be to grab your golf clubs and head to the driving range or schedule a tee time for 18 holes. However, you could be increasing your risk for injury if you havenâ&#x20AC;&#x2122;t participated in any type of training during the off season. This is due to the twisting, loading, and bending requirements in the sport. These repetitive activities include walking on uneven terrain, forceful swing motions, and carrying your heavy golf bag which can lead to increased stress to the low back, shoulders, wrists, and lower extremities. To prevent injuries it is important to have adequate flexibility, core strength, and balance. It is also important to have correct footwear especially for people with chronic or pre-existing conditions. Flexibility Flexibility in the hamstrings, hip flexors, as well as the hip rotators will allow for a smooth and full swing and will decrease rotational forces on the spine. This is especially important for people who are returning to golf with a history of low back pain. Muscle tightness in the shoulders and upper extremities can lead to improper swing mechanics, shoulder impingement and rotator cuff problems. Stretching exercises performed twice daily, pre and post golfing, can help reduce the risk of these injuries. Core Strength Core and hip strength are important in reducing injuries to the spine. Muscle support in the abdominals, gluteal, and spinal-stabilizing muscles in the back help control rotational forces during the golf swing. They also assist in stabilizing the spine while lifting or carrying golf bags and during the bending motions required when picking up a golf ball. Core and hip strengthening exercises can be


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performed using stability balls, medicine weighted balls, Pilates, TRX, and resistive bands. Balance Good balance is required everywhere you go, especially while walking on uneven terrain on the course. You never know where your ball is going to end up. Hopefully not in the sand trap, in a bedrock, or in the brush! Wherever it lands, you will need adequate balance to retrieve your ball in these situations. Balance will allow you to maintain your form during your swing which will improve your consistency and yardage during your drive. Be sure to maintain good posture too by standing with a soft bend in the knees, your feet shoulder-width apart, and by bending at your hips. Balance exercises can also be performed on the stability balls, BOSU, TRX, Pilates, balance disks, and while performing lunges on uneven surfaces. When you are ready to participate in golf activities, start at the driving range with your shortest irons and work your way up to the long, irons then your driver. Start with partial swings until your muscles are stretched out and ready for a full swing. It is recommended to practice at the driving range for a few sessions before you play and then gradually progress into playing 18 holes. A short 9-hole course can help prepare you to play a full 18-hole course. If you have any ongoing medical concerns, talk to your physician before returning to golf or request a referral to see a physical therapist that can develop a specific exercise program for you to return to your game. Hopefully these golfing tips will strengthen your body, as well as your golf game. Have fun! ď § Katherine Murray PT, DPT is a physical therapist at Sport Rehab Physical Therapy and Rehabilitation in Vacaville, California. Contact her at (707) 447-9750.


My wife would have traveled hours to make sure her treatments were successful. Luckily, she didn’t have to. Donna has a family history of breast cancer. That’s why, when she was diagnosed three years ago, she was determined to fight hard. So I looked into NorthBay. Instead of hourlong trips to Sacramento, she got the same treatments right here and never missed a minute with our kids...or with me. It was a great decision. Today, thanks to the specialists, advanced technology, and targeted therapies at NorthBay, Donna is cancer-free.

We’ll make a believer out of you.

SoFit Magazine

TM Inspiration to Live Yourto Go

to see what has people talking.



fit body body

Which Yoga is for You? Yoga has gained massive popularity in western culture because of its gentle approach to fitness and the tremendous benefits of the practice. Physical benefits include increased strength, flexibility, corrected posture, improved muscle tone, and improved bone density. Practitioners also credit their yoga practice for their increased concentration, stress reduction, and mental calmness. Once thought an inferior form of exercise by fitness enthusiasts, experts realize how incredibly strong a person must be to remain still. Holding a pose under one’s own body weight for any length of time is not as easy it looks. If you are intimidated by the diversity of yoga styles, here is a brief description of the most commonly taught styles in our area and a sample of what you might expect in class

Hatha Yoga

would be your general term for yoga. This class is great for beginners and is typically taught as an introduction to the basic yoga poses.

Vinyasa Yoga

could be called the intermediate class. The focus is on breath-synchronized movements and an intense period of stretching at the end of class.

Bikram or Hot Yoga

can include a series of 26 poses taught in a hot classroom (like 100 degrees hot). The belief is that the heat helps loosen tight muscles and the extreme sweating cleanses the body.

Yin Yoga

helps stretch the connective tissue around the joints by holding poses for several minutes. Stretching the connective tissue helps with positions that demand sitting still for long periods of time, like meditation.


James H. Riley, CFP®, EA

Investment Management-Financial Planning

Whichever your preference, make sure your instructor is aware of any pre-existing injuries or questions you may have, so that she can better understand your limitations. I hope you have an Om-mazing time! 

NAPA WEALTH MANAGEMENT 1836 Second Street Napa, CA 94559 (707) 252-1343 12



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Carol Yin Schmitt is the owner of Yoga Core Fit in Vacaville. She has been teaching yoga since 1997 and is a Stott trained mat pilates instructor. Carol's dream of opening her own studio and sharing her passion became a reality in December of 2011. For more details or class times visit or call 707-452-1403.




By Carol Yin Schmitt

fit body body

Run Your Town Training Get ready for your next race with model/runner Mariska Rowell

Warm Up - Jumping Jacks Before any vigorous activity, you should always warm-up to prevent injury. Side straddle hops or “jumping jacks” are a classic. Focus on jumping lightly with an even soft landing. Your body is warm, just as you break a sweat.

Core - The Hover, also called the Plank a. Lie face down on mat resting on the forearms. b. Push off the floor, raising up onto toes and resting on the elbows. c. Keep your back flat, in a straight line from head to heels. d. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

1 Tip: Take it Easy


Maddy Limé

"Try not to overdo it. While jumping jacks are simple, it is an exercise that will greatly increase you heart rate. If you’re starting a new fitness regime ease into your new routine by monitoring your breath and heart rate."

e. Hold for 20 to 60 seconds or longer depending on your ability to maintain form.

Core - Sprinter’s Plank Kick-back series As an intermediate-advanced variation try maintaining a properly braced core and adjust to a push up position. Maintain plank.

Master Trainer


From here attempt the Sprinter’s Kick Back by smoothly driving one knee towards the chest, then driving the toe out. Then alternate legs. The trick with this movement is to maintain a braced core without hunching over or compromising your lower back.

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fit body body


STRETCH - Seated Figure-4 Hamstrings Stretch (post workout) a. Sit on the ground with the leg outstretched, and the other leg bent towards your body. b. Reach out with your hands, lean your upper body forward, and bring your chest towards your thigh. c. Avoid rounding your back or bobbing the body in order to touch your toe. d. Get to the point of a mild stretch, then hold. e. Repeat for each leg.

STRETCH - Standing Quadriceps Stretch (post workout)

2 Tip: A Core Definition


a. Stand tall with your feet hip-width apart, brace your core muscles, and relax your shoulders. b. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. c. You can grasp your left foot with your left hand, if the opposite hand is too uncomfortable. You should feel a mild pull gradually spread through the front of your left leg.

"You’ve heard the word “core” thrown around a lot, and while many may think the term refers to your abdominals, the best definitions refer to all the muscles that stabilize your Maddy Limé trunk, spine and pelvis. Core Master Trainer strength is important for overall strength, and power recruitment in just about every aspect of daily living."

❝Day 30: Dance Central 2 on Kinnect. Whew. And Sigh. And yay. :)❞ -Rochelle Sanchez, SoFit-U Winner


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pring has arrived and so have a few new shoes! Remember every foot is different and requires different shoes to accommodate your biomechanics. Getting fit for a shoe ensures that you are getting a shoe that will help you perform better and keep you less prone to injury. At Fleet Feet Sports you will get one on one attention with one of our FIT specialists. We will take the time to talk to you about your goals with the shoes and then measure your feet so we can match you to the right shoe.

Here are just a few of our favorite shoes and other workout essentials to ensure you are as comfortable as can be.

BROOKS PureGrit and PureCadence Brooks was a late-comer to the minimalist running shoe party, and many thought they would never show up at all. It turns out that they were more than just fashionably late. Their new PureProject line shows that they took the time to evaluate, research, and craft a range of minimalist shoes that are more than just a lower heel and a flashy set of colors. The PureProject takes an approach that is both unique and uniquely Brooks: that a minimalist shoe should be built with as much consideration of biomechanics as a traditional running shoe. The heels of the PureGrit and PureCadence are more rounded than most shoes. This inverted “Ideal Heel” promotes a shift of body weight forward, subtly encouraging a midfoot strike without punishing heel-strikers. Toe flexion through the midsole and outsole allows the toes to function individually.

MIZUNO Rider15 and Inspire 8 As runners and walkers, we all live in fear of shoe updates forcing us to find a new favorite shoe. We spend years running in a model that we grow to love, and a single version update can leave us (or at least our feet) homeless. And as much as I love to celebrate exciting new shoes, occasionally we see an update that isn’t quite what we want. Case in point was the 2011 versions of Mizuno’s neutral Wave Rider 14 and moderate stability Wave Inspire 7 whose alterations of a heal tab and wider forefoot left some long-time fans on the hunt for a new favorite. Thankfully, the new Wave Inspire 8 and Wave Rider 15 correct the slight overcompensations to create a really nice update.  As a result, longtime fans who were put off by the 2011 changes will find the newest versions comfortable and familiar.  Fans of the Inspire 8 and Rider 14

SoFit Magazine

This construction is like the best of both worlds: the extra mobility of a five-toed shoe with the fit of a traditional shoe. Like many minimalist shoes, the PureProject shoes feature a 4mm drop from heel to toe. Both the PureGrit and PureCadence feature a midfoot Nav-Band, which holds the foot onto the shoe. This ensures that your foot will function with the shoe as one efficient, natural unit.

will find a shoe with all those features and a more dialed-in fit. Finally, fans of lightweight, streamlined neutral shoes in general will be pleased with the new models that combine the best of both worlds.



Shoe Review By Carol Rewick

NIKE LunarEclipse You may not know it, but the LunarGlide has a big sibling. The LunarEclipse features a low-seam upper which holds the foot in place while minimizing irritation on the forefoot. Runners or walkers with bunions will experience pure bliss. The upgrades from the LunarGlide start in the heel of the upper. A plastic shank links around the heel and connects through the back of the arch. This construction, while lightweight and low bulk, provides excellent support for the ankle and minimizes heel slip.

The LunarEclipse midsole features the same dynamic support as the LunarGlide. This innovative stability system provides pronation control equal to that of a traditional medially posted shoe while maintaining an unbelievably light weight. Additionally, this support, which increases diagonally under the arch, is gentler on the foot than the “brick wall” approach of most stability shoes.

While the innovative separate heel tab remains, it has been lowered a slight amount to prevent heel slippage without digging in. The forefoot is higher volume than two years ago, but now it is a slight increase that should accommodate the widest range of feet. Finally, the heel and forefoot heights have been returned to where they w e r e making the two shoes just slightly lower-profile and lighter weight than your average trainer.

The real upgrade comes in cushion, however. The LunarEclipse practically redefines plush. The entire shoe feels like running on pillows while somehow maintaining the energy return that such soft shoes usually lack. The midsole actually drops down through the forefoot to contact the ground, resulting in a padding under the ball of the foot is almost impossibly soft.

Inspiration to Live Your Best TM



Shoes are THE most important tool for your active lifestyle, here are a few essentials (and all the niceties) for your workout this Spring!


BodyGlide: Whatever the conditions, BodyGlide can prevent chaffing and blisters. Use it anywhere that you anticipate irritation... it can save you some serious pain.

It’s not your fault if you don’t know which New Balance shoe you wear. With numbers changing annually, it can be hard to keep track. One year’s 769 is the next year’s 760, and the year after that it’s the 860. New Balance realized that this could become confusing, so now the numbers for all running specialty shoes are locked in. Last year’s 860 is now this year’s 860 Version 2. Beyond the names, however, the improvements are locked in as well.

With the update from the 760, the 860 removed a variety of upper features that added bulk and weight. The result was a moderate stability shoe with lighter weight, fewer seams, and a more streamlined look.   The 860 Version 2 continues this trend with two upgrades that enhance the fit and comfort. First, the upper is now constructed from a stretch mesh that accommodates a greater variety of foot shapes without buckling. Additionally, the midfoot stability web - the plastic piece under the arch - has been substantially reduced. In its place is more rubber and increased ground contact to allow for either a heel or midfoot strike.

Superfeet: Every foot is different, so Superfeet will help make your feet feel comfortable, supported and taken care of. Water/Nutrition Belt: A water belt can serve several purposes. Of course it will help you carry water on your favorite hike or walk, but it also helps carry your phone, snacks, money and while traveling- hotel room key!

Synthetic socks: Did you know that the average foot sweats 6 ounces a day or that you could fill an 8 ounce glass with sweat after a 5 mile run? Synthetics fabrics help wick the sweat away from your feet to keep you free of blisters and calluses. Sports Bra: Yes ladies, we cannot forget to support our girls. Did you know the Cooper ligaments in the breast never bounce back once they have been stretched? Enough said. Sweaty Bands:

Nothing can sting more than salty sweat dripping into your eyes. Prevent this with the most popular headband in the country. Pick a fun design to match every outfit! 

Carol Rewick, owner of Fleet Feet Sports, Vacaville, has been an active runner for 20 plus years. A registered dietitian, she is passionate about bringing health and fitness to the community. Visit Fleet Feet Sports in Vacaville to find the shoe that is biomechanically right for you. 707-449-9266.

Where members are family

3446 Browns Valley Rd. Vacaville

707-446-2350 124 Lincoln Road East Vallejo

707-644-7788 SPORTSCLUB 16 The New w w w . s o f i t m a g a z i n e . c o m


"G" is for green spaces and research shows that getting outdoors, fresh air and sunlight boosts brainpower and lowers stress.

So get (Vitamin G)iggy with it!



Get added doses of what experts are calling "Vitamin G"!

Overcoming Roadblocks 18 | Success = Happiness (Or Does It?) 26 SoFit Magazine

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fit mind body

Overcoming Roadblocks Making Your Success Inevitable


By Katie Irwin

Welcome back! Last issue, we discussed starting the New Year off right with some SMART goals. As a reminder, SMART goals are Specific, Measurable, Adjustable, Realistic and Time-based. By following this acronym when setting goals, you are setting yourself up for success. Most forget all about their resolutions after just a few months of hard work. This year, however, is going to be different. We are going to set effective goals that will be achieved! So now that you have had some time to start working on your own goals, how’s it going? What have you done well? What has been challenging? It is important to reflect on your goals as you strive towards achieving them. There are times when we need to make a few adjustments along the way, so by checking in on your own progress, you can monitor what needs to be done. Remember to keep a goal-progress journal to assist you during this process. It will be a rewarding experience to go back and read about your victories over roadblocks along the way.

Moving Past Major Roadblocks Often when we’re high on motivation, we feel like

Conquering conquering the world (or the goal) all on our own. But when times get tough, being alone makes it even Major tougher. Some feel embarrassed about opening up to ck lo b d Roa share their goals with another person, but the truth is that #


accountability and support are essential to your success.

Your friends or loved ones can offer encouragement and motivation that keeps you going, when the going gets tough! Think about the people you want to include in your support system. Select individuals who will be positive. Don’t know anyone? Join a group online or in your community that is collectively working toward a similar goal. Be sure to check in with them regularly so you can show them all the progress you are making. Sharing your progress will help you stay motivated to keep going! What do you do when life gets in the way? Because it will! How many times have you been cruising along with your plan when something unexpected throws you off your game? In a perfect world, you would resume your journey, but that’s not always the case. Usually, the detour sabotages our momentum. What to do? Plan ahead!

Conquering Major Roadblock #


Right now, think of one thing that will make it difficult to achieve your goals. Does your work schedule change regularly? Do you have children? A busy social life? There are countless things that can slow or stop your

❝Had a great time with the challenge...looking forward to seeing what comes next.Thank you!❞ - Donna Makowski


The New w w w . s o f i t m a g a z i n e . c o m


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fit mind body progress. Try this: in one column write down a short list of your personal blocks that could get in your way. In the column next to that list, write down how you can get around them.

Bosler Cosmetic & Family Dentistry

Things That Can Get In The Way

My Plan to Overcome Them

Sometimes I am too tired to get to the gym after work

I will go to the gym before work which will help me jump start my day!

At 3pm every day I am starving and usually grab the first thing I see to eat

I will pack healthy and filling snacks to help me skip the candy bars and treats at the office

Here is an example of how to get this list started: By creating the list like the one shown above, you can better prepare to overcome the various challenges that come your way. Reconnect with why you set your goals. If this is something that is truly important to you, it’s worth making a plan to succeed right?


Voted "Best Dentist" 3 years in a row! 2009, 2010, & 2011 American Dental Association | Academy of General Dentistry International College of Cranio-Mandibular Orthopedics American Academy of Cosmetic Dentistry | International Association of Orthodontics International Congress of Oral Implantologists

301 Alamo Drive, Suite A-2 • Vacaville (707)449-3661 |

Now offering Nutritionally Supervised HCG Weight Release Program

Working on your goals may not always be the easiest journey, but the end results can be very rewarding. Instead of letting your plan fall to the wayside, be proactive about finishing what you start. Have fun along the way and be sure to celebrate all of your successes!  Katie Irwin is a personal trainer and performance consultant located in Vacaville, Ca. She works with athletes, exercisers, and performers of all areas who are interested in maximizing their performance within their field. Contact her at

Natural Health And Wellness Center, Inc Valerie Ozsu, MSN, CNM, NP Pro EFT / Matrix Practitioner Nutrition Response Testing 524 Merchant Street. Ste A Vacaville, CA 95688 707.474.9670 • 707.631.1048

Get a complete nutritional evaluation for $100! Would you like to attract more health in your or your family’s life? Natural Health and Wellness Center can assist you in restoring and improving your health from Menopause/PMS symptoms, infertility issues, insomnia, weight gain, hypertension, diabetes, ADD/ADHD/ASD, fibromyalgia, stomach and joint pains, post cancer treatment nutrition, allergy clearing and more... Saliva Testing now available for hormone evaluation. Official Water Station for the best alkaline healing water in town only $5/gallon.


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(Normally $120 - that is a $20 savings!)


By Colleen Hutchinson


yles Weber is a funny guy; and one so drawn to comedy as a young child, that he snuck around the house at night to watch standup comedians on television. He tells the story of being ten years old, when one night, unable to sleep he could hear his parents laughing as they watched TV. He crept into the living room to see them roaring at an old guy with a ponytail, dressed in all black, standing on a stage…talking.


“I was fascinated,” says Myles. “There was no band, no music; he was just talking. But, thousands of people were cracking up, having the greatest time.”

❝It's the challenge to perform well that gets me.❞ SoFit Magazine

Inspiration to Live Your Best TM

His parents told him to go to bed, and that he couldn’t watch. So, for the next two weeks, he snuck out of bed every single night, while his parents were asleep, to channelsurf, looking to find the guy dressed in black with the ponytail.



Throughout high school, Myles immersed

❝His career is so fast forward, he can hardly hold himself back. ❞

himself into the study of comedy by watching hours of Comedy Central Presents, featuring Greg Behrendt, Adam Ferrara, and Pablo Francisco nightly, and by performing in front of his friends at school. It quickly became an obsession. But at fourteen, Myles’ parents told him that the comedy shows were too adult, and that he could no longer watch them. Now, that wasn’t funny. “I cried for two days,” Myles says, but eventually his parents finally gave in. As much as he loved the television shows, nothing prepared him to see professionals like Sinbad, Carrot Top, Jeff Foxworthy, and Phyllis Diller live. “Seeing all of the big name comics perform live influenced me tremendously.” Finally, after years of studying and imitating his favorites, Myles saw an ad for open mic night at Pepperbelly’s, so Myles invited his friends to see him perform. “I just decided to give it a try. I was kind of nervous,” he reminisces. Despite his nervousness, his friends laughed, and it gave Myles comfort and encouragement. “Yep, this is it,” Myles said to himself. But when he returned to the venue, this time without his friends, it did not go so well. No one laughed.The apparent on stage bomb made it clearer to Myles that comedy was his future. “Oh yes, it was a wrap.” But Myles says he was even more motivated to make comedy his future after the second show. “It’s the challenge to perform well that gets me. I know comedy is it for me because I want to work hard at it.” And that steel-willed work ethic has garnered the young comedian much attention. Myles now headlines at numerous shows like Pepperbelly’s and the Punchline, and at venues from Los Angeles to Santa Rosa. He has performed with some of the biggest names in comedy today, including Rob Schneider, Louie Anderson, Ralphie May, Pablo Francisco, Jeffrey Ross, Dana Carvey, Drew Carey, and Robin Williams. Up next: Myles has a full schedule for the rest of the year, with shows lined up in Oregon, Idaho, and Washington. Locally, Myles can also be seen in the commercials for Toyota Vallejo, an upcoming comedy video collaborative that will be released later in the year and his own comedy DVD in June.


Myles in action is a refreshing comic. With an uncanny ability to work any crowd, he teases audiences with jokes on social awkwardness and unusual observations. He is also known

❝I know comedy is it for me because I want to work hard at it.❞


The New w w w . s o f i t m a g a z i n e . c o m


Photo courtesy of myles weber

Well, “that old guy” turned out to be George Carlin, Myles’ fifth grade teacher would later explain. “Carlin is a comedian,” she told him. “You are like him, because you make me laugh. But you are not a class clown,” she clarified. “Class clowns get in trouble. You are like a class comedian, and you won’t get in trouble if you make me laugh.” Laughing + teacher = Not get in trouble? Lesson learned! And with that powerful endorsement Myles charged into his fifth grade talent show and his first stand-up routine. He won the contest and knew right then, that he had found his calling.

“People don’t make plans to be unhealthy,” he says. “But that’s the problem. Without a plan, people will naturally become unhealthy. There’s just every advantage for living a healthy lifestyle and being in good shape.” Photo courtesy of myles weber

If you haven’t seen Myles perform, you soon will. For a young comedian, he is doing extremely well, and so soon. The stars seem aligned for his career and with a work ethic that is as strong as his sense of humor, there is little standing in his way. Catch Myles’ next show while you can at  to entertain the audience at his own expense. Myles often comments on his own belly button. “My friends tease me about my belly button being high,” he jokes. “It’s messed up man - I’m 6 feet tall; my belly button is 5’ 10”. Come on! It’s weird!” For a guy who shows off his belly on stage so often, you can bet fitness is an important part of his routine. “It’s my other passion,” he says. Motivated by the cruelty of a chubby childhood, Myles stays religiously fit and soberly determined to never live that way again. “I work-out for an hour every day, every single day, and I limit my calories. I have a schedule with my workouts all planned out, with a different workout each day. And I include little things, like parking farther away, so I get in additional cardio.”

Colleen Hutchinson currently serves as the executive director and co-founder of Solano Young Professionals Group, a business networking group that focuses on career development. Contact her at

Photo courtesy of myles weber


This September, Myles will take center stage as MC at the county-wide SoFitCity 5K/10K walk run, presented by Westfield Solano in support of community fitness.

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fit mind body

Success Leads to Happiness (Or does it?) It is a common belief that success brings happiness. It just so happens, that the opposite is true: happiness brings success.


appiness research suggests that the idea that success comes before happiness, is wrong. It turns out that when we experience happiness, or the general state of positivity and satisfaction, we also experience heightened levels of energy and mental output. Research demonstrates that intelligence rises, creativity rises, and accuracy rises, which will all lead to… you guessed it, greater productivity and greater success. Of course, it all begins with our thoughts. If we change our way of thinking, and raise our positivity in the present, productivity and success will rise. Below are some daily tips to reprogram our thoughts to become more successful:

Be Grateful Before you go to bed each night, write down three things for which you are grateful. Try to do this every night for a week, and try to be as specific as possible with the items on your list.

Commit Conscious Acts of Kindness Each day, perform an act of kindness for one person, whether it be for a friend or a stranger. Your act of altruism should be deliberate and thought out, not random. You might send a thank you email to a co-worker, pay the bridge toll of the person driving behind you, bring your friend coffee, or offer to help your neighbor with yard work.


By Colleen Hutchinson

Seek Positive Environments Your physical environment impacts your mindset. So, surround yourself with the favorite things in your life, and don’t forget photographs of friends and family.

Get Creative Determine your strengths and use them to turn a normally boring task into one that is new and creative.

Exercise Daily And by exercise, I don’t mean go to the gym all the time. Incorporate exercise into your day by doing something easy at first, like walking, dancing, or playing. It will boost your mood and enhance work performance.

Meditation Take 5 minutes to sit quietly, relax, clear your thoughts and focus on your breathing.  Colleen Hutchinson currently serves as the executive director and co-founder of Solano Young Professionals Group, a business networking group that focuses on career development. Contact her at


PhotoS courtesy of Wendy vanhatten


    


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fit travel body

Fit Travels

Palm trees, casinos, beaches and clear water, spas or desert landscapes…


hat is your version of a getaway vacation? Perhaps, it’s eating a healthy lunch after a morning hike. Or, maybe you prefer hanging around the pool, waiting for your yoga class to start.

Where to Go and What You Can Do By Wendy VanHatten

You want to get away, yet you made all those New Year’s resolutions to get healthier. So what do you do? Check out these escapes where you can have a healthy vacation and enjoy the change of scenery. Best of all, you won’t have to take out a loan to afford it.

Vegas The name brings all sorts of images to mind… some glitzy, some bright, some better not mentioned. Yet, Las Vegas offers a healthy side, as well. If you know where to look, that is.

PhotoS courtesy of Wendy vanhatten

Less than 20 minutes from the Vegas Strip, yet a world away, is an unspoiled vista that will refresh you. Drive the scenic loop, or better yet, hike the area known as Red Rock Canyon. The National Conservation Area offers trails for most levels of hikers, as well as rock climbing opportunities.

The geological history of these ancient stones goes back about 600 million years. Arches, natural bridges, massive sculptures, black mineral deposits, and spring-fed areas of lush foliage grab your attention in every direction. This used to be a warm shallow sea. In the late 19th century, it was a mining site and sandstone quarry. The casino, in which you just spent $100, may have been built using stones from the quarry. Is walking around inside more your style? One totally free, not-to-be-missed, side trip takes you all the way through the Bellagio Casino, just

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beyond the lobby. This exhibit draws you to the 13,573 square foot atrium where, depending upon the season, you will become so engrossed in details, you won’t even remember there is a casino is just over your shoulder. During fall, expect to see a working cider mill, giant carved pumpkins, and an animated apple tree. Chinese New Year brings Feng Shui experts in to make sure the energy in the room is just right. Summer might showcase flags. Flowers and trees from all over the nation get shipped in because “it’s always got to look nice in here.” Want to learn about dolphins? Stop at the

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❝It was great to be part of the challenge. I plan to keep it going. Can't wait til the next challenge.❞ Thank you, Celly Reguindin, SoFit-U Winner



fit travel body dive certified know what dive instructors teach you. Always be prepared. Always…

Dolphin Habitat at Roy’s Secret Garden at the Mirage. Don’t expect “shows” here. This is a birth and research facility. Only a few feet separate you from watching as a baby and her mama swim effortlessly as one through the water. You could almost reach out and touch them. But you shouldn’t. Tigers live here as well, including some cubs. Keep your eyes open. Cats of this size might look sleepy, but can decide to “play” with a vine or plastic ball at any time. You are safely separated by multiple layers of fencing, yet you feel so close to them. I think that was the idea. And who said Vegas was only for gambling?

Financial Fit Tip:

If you are prepared, you may just happen across a large school of eagle rays. Over six feet from wing tip to wing tip, these magnificent creatures glide through the water. Sea turtles, which move so slowly on land, gracefully float through the blue waters right next to your fins. Schools of opportunistic sergeant major fish come nose to nose with your mask…looking for a handout.

Let’s head south and east the Florida Keys. Think of the Florida Keys and Key West comes to mind. Since the Keys are a coral archipelago of islands stretching for 106 miles, there are many Keys to explore. Surrounded by the Atlantic Ocean on one side and Gulf of Mexico on the other, the Keys are home to the only living Coral Reef in the Continental United States. Use your vacation time to get up close and personal with this reef and countless types of tropical fish and marine animals. How? This winter getaway involves diving or snorkeling. If you are not dive certified, snorkeling in the clear waters off the Florida Keys offers a colorful world just below the surface.

Spend a day in the water, and you will be ready for that relaxing break by the pool.

Financial Fit Tip: Start looking at airfares and hotels early. The early bird gets the worm! Research some dive operators. Costs vary depending on whether you are diving or snorkeling and if you need to rent your gear.

Dive sites are named with geography or landmarks in mind. They may all look the same from the boat, but the captains always seem

Finding airfare and hotel deals doesn’t have to be a challenge. Sign up for online deal alerts from airline hotel sites. Check out sites that compare several different airlines or hotels all on the same page. Sites like Travel Zoo, Kayak, or Hipmunk are good ones with which to start. Start looking as soon as you know the dates you want to travel. When you find a hotel you like, call them directly to see if they offer better rates than online.

Heading back west… Know the answers to any of these questions… Where did “The Rat Pack,” Elvis, and the Mouse call home? Where did the 1947 Miss California Artichoke Queen live? We knew her as Marilyn. Can you name two of the most famous desert rats? Hint…Walt and Mickey. to find the spot for which they’re looking. Mention manta rays, dolphins, coral, lots and lots of fish…they will find it. Those of you that are


The New w w w . s o f i t m a g a z i n e . c o m

Know a famous actor who retired here to take up painting? Hint…he’s only 71, but he’s in the Guinness Book of World Records. It’s a desert. Roadrunners, desert tortoises, coyotes, desert rats, and mountain lions call it home. Hollywood celebrities, film colony big-wigs, presidents, dignitaries and gamblers discovered Palm Springs early in the 1900’s.


PhotoS courtesy of Wendy vanhatten

Download or order a hiking map ahead of time. You can have your route planned out in advance.

According to anthropologists, Native Americans have lived beside the sparkling waters of Palm Springs’ tree-lined canyons, and all around the bubbling hot springs, for over one thousand years. Many years later, the desert welcomed Mary Pickford, Lucille Ball, Cary Grant, Bob Hope, Clark Gable, Steve McQueen, Doris Day, Marlene Dietrich, Frank Sinatra, Greta Garbo, Marilyn Monroe, Spencer Tracy, Kathryn Hepburn, the Gabor sisters, Elvis…you get the idea. Presidents starting with Herbert Hoover in 1936, FDR, Eisenhower, Truman, JKF, LBJ and more, joined the group at one time or another. During World War II, the desert became the training ground for General Patton’s troops as they prepared to invade North Africa. Italian prisoners-of- war were housed here.

Financial Fit Tip: After a day walking around Palm Springs, head back to your resort and enjoy a message by the pool. You’ve deserved it. Now that the New Year is here, stay healthy, have fun, and explore in true SoFit style. 

Spring is a great time to find price breaks on hotels and resorts. Check online and then call the resort directly. Check out the amenities of each one. If you do not golf, then don’t rent one that caters to golfers. (Golfing is big in Palm Springs.) Ask for their best rate or their deals. Don’t be afraid to ask if they have any extras…golfing, restaurant discounts, spa packages, etc.

Wendy is a professional writer, and world traveler. Contact her at

Walt Disney first came to the desert in 1936 to ride horses, play Polo, and camp out like the cowboys he admired. Mickey came to life here. Bob Hope was appointed honorary Mayor, and his wife Delores was too. And then, there was Sony Bono. Palm Springs has witnessed all 22 husbands of the Gabor sisters. At one time, the city boasted more swimming pools than any other place in the country. PhotoS courtesy of Wendy vanhatten

That was then. Today, on Forbes 400 list of the country’s most wealthy people, 28 have homes in the Palm Springs area. Resorts boast first-class manicured golf courses and cabanas, tucked behind high vine covered walls. Spas offer Botox and breast implants on their treatment menus. Take a walking tour of famous homes. Free maps provide the route where you can see Elvis Presley’s home, now called Graceland West, Marilyn Monroe’s 50’s-style bungalow, Loretta Young’s, where she supposedly trimmed her hedges with a pair of scissors, Frank Sinatra’s spread of eight buildings, and one or more of Howard Hughes’ homes. And that retired 71 one-year-old actor turned painter…he’s Cheetah, the chimpanzee of Tarzan fame.

❝Thanks for the challenge. I enjoyed every day of it. ❞ - Sharon McGriff-Payne

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Mirror, Mirror on the Wall…

Who’s The Fittest of Them All? County Partnership Set to Build Fit minds, Fit Bodies for a Fit future

By Colleen Hutchinson


hat would it take to create the healthiest and fittest county in America?

Interested runners, walkers and movers of all types are encouraged to sign up as soon as registration opens, as participation will be limited to approximately 5,000 participants. Registration opens March 10, 2012.

Saturday, September 29, 2012, Westfield Solano, Solano Library Foundation and SoFit Magazine aim to find out at the inaugural SoFitCity 5K/10K Walk & Run, designed to build “fit minds, fit bodies for a fit future”.

“This is such a positive message,” says Megan Stagnaro, Westfield Solano Marketing Director. “We are excited to join in this effort, in support of a healthier and fitter county.

The event, hosted by Westfield Solano, benefits the Solano County Library Foundation and the development of WeCanDo , a non-profit organized to defeat obesity. Along with the 5K and 10K, the race features a kids run, and a fun fitness and health expo as well. The total number of finishers per city will be used to determine the “fittest city” in the region.

“Oh, it’s game on,” says Race Director, Todd Rewick. “It’s about health, it’s about community fun, and it’s about bragging rights. Whoever wins, it’s going to be a party!”

“Oh it’s game on,” says Race Director, Todd Rewick. “It’s about health, it’s about community fun, and it’s about bragging rights. Whoever wins, it’s going to be a party!” Even though organizers expect the event to attract some of the best athletes and runners in the Bay Area, they maintain the contest is not about speed, but about engaging each city to rally and put their best foot forward. Walking remains one of the best ways to stay healthy and fit, and organizers have built City teams to help set up community walks and rallies leading up to the event. “This is about lifestyle change,” says SoFit Magazine’s editor, Jessica Adele. “To become the healthiest and fittest in America, we need to think like the Tortoise and not the Hare.”


A county-superbowl of sorts, the massive community event welcomes school bands, cheerleaders, health, wellness and fitness vendors to add to the festivities. In preparation for the event, race organizers invite residents to represent their city by posting about what they’re doing to get in shape at sofitcity. “But a fit future is more than purely physical,” says Adele. “Providing access to educational resources is essential for a truly fit community.”

The New w w w . s o f i t m a g a z i n e . c o m

Much of the monies raised will benefit local libraries to aid programs that are besieged by an ever growing number of budget cuts. “Our libraries provide access to educational resources that remain as relevant as ever,” says Solano Library Foundation Executive Director, Dilenna Harris, “and we are thrilled to partner in this way for the overall health and wellbeing of our community.” But like any large endeavour dedicated to a cause, the event seeks sponsorships and volunteers to make the event possible. If you are interested in joining a city team, raising funds, booth space or volunteering please email “We believe this county is one of the most beautiful places in California to live, and we think it should be the healthiest too,” says Adele. “It will take all of us, but we can do it.” Registration opens March 10, 2012 at www. For corporate sponsorships please contact, Cari Wieland,  Colleen Hutchinson currently serves as the executive director and co-founder of Solano Young Professionals Group, a business networking group that focuses on career development. Contact her at

❝Did some walking today. Didn't really want to go to my weekly weigh in meeting tonight, but really glad I did. Lost 1.8 this last week! Nice surprise for the last official day of the challenge. ❞ -Tricia Streichan, SoFit-U Winner


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Haiti in My Heart By Samantha Cooprider


wo years after a massive earthquake leveled Haiti’s capital and killed more than 300,000 people, reports claim that the nation’s recovery is picking up speed. But on a recent trip, I saw otherwise. Everywhere I looked in Port-au-Prince there were massive tent communities, including just outside the airport. And now Cholera is a problem. The unemployment rate remains incredibly high. Understandably, there is a lot of frustration among Haitians that billions of dollars have been pledged, and yet they still can’t find a job. In the providences, poverty prevails. Some parents even send their children to the city in hopes of a better life and an education, but often they become a “restavèk,” a modern day child slave. There is an overwhelming amount of poverty, little to no infrastructure, trash everywhere and often burning in the streets, few aid workers, and fewer options for locals. Case in point, a “bodyguard” that accompanied us through one of

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the poorest camps spoke Creole, French, Spanish, and English. Though orphaned from birth, he put himself through school (no part of education is free in Haiti) and went on to college. He also attended a trade school to become a plumber. All that experience, and he hasn’t been able to find steady work in two years. Haiti is a country plagued by disasters, poverty, and corruption. It seems there is always bad news for Haitians, but I saw a people who are trying to survive and thrive. Amidst the tribulations, there is hope. I will be there again in April working with an organization and am currently raising funds to empower the poorest of the poor communities with mico-credit loans and educational support. I am committed to supporting these efforts and this amazing country. Will you please help Haiti? One way to help is to make a tax-deductible donation through the Nuer Foundation, a 501c3 organization that is supporting Haiti: (click on “donations”). Additionally, feel free to contact the author to inquire about cultural immersion trips to Haiti and/or with questions: 


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❝I just wanted to say thank you for the 30 day challenge. Most days it was easy, but there were a few that were definitely challenging. ❞ - Sincerely, Tricia Streichan


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eat mind wellbody

Parents Can

Change the World By Stephanie Musillo


By Building Healthy Kids

id you know that March is National Nutrition Month? It’s a perfect time to get together

Be a Positive Role Model

Adults can set good examples for physical activity as a family and create some fun nutritional simply by going for a walk or bike ride after dinner goals for 2012. Adults are often the focus of diet instead of watching television or spending hours and health information, but children also need in front of the computer. Get creative! Playing ball to be made aware of the benefits of a healthy or jumping rope with your children shows them lifestyle. Staying well doesn’t just entail eating that being active is fun. Limiting time in front of healthy and exercising regularly; it also means the TV or the number of times your child visits getting adequate rest, getting along with others, the fast food restaurant can affect their eating staying positive, and practicing good hygiene. and activity choices without them even knowing Parents, guardians, teachers, child care providers, it. Research shows that TV commercials try to and siblings can help children practice wellness persuade children to choose high-fat and sugary by promoting healthy habits. This is essential snacks, drinks, and cereals. Children today often to addressing childhood obesity and other diet choose video games over playing outside with a related health problems. So let’s dedicate this friend. Encourage your child to go out and get month to learning about nutrition, so we can build active. A game of tag never gets old. Run future Ad forfor Solano Fit_Layoutto1 come. 2/29/12 12:17 AM Page 1 aBEF healthier the generations

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Just like adults, children need to eat a wide variety of foods for good health.

Eating for Good Health Just like adults, children need to eat a wide variety of foods for good health. The new Dietary Guidelines for Americans encourage individuals over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. We require the most calcium during adolescence because that is when our bones are growing and becoming stronger. Calcium helps build strong bones and teeth. Milk and milk products are great sources of calcium. If your child cannot digest milk or if you choose not to serve milk products, there are other ways to make sure he or she gets enough calcium. Some vegetables rich in calcium include broccoli, mustard greens, kale, collard greens, and Brussels sprouts. Calcium-rich beans include great

When you have writing or editing needs,  contact Wendy of 10k chip timed run 5k chip timed run or walk 1-Mile Fun Run for kids 14 and under “Shop & Stroll” for non-runners Information, registration, and volunteer opportunities at:



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Healthy Snack Ideas for Children, Adolescents Teens and even Adults

northern beans, black, navy and baked beans. Add them to casseroles, side dishes and salads. There are also many calcium-enriched products such as soy and rice drinks and even orange juice.

 Dried fruit and nut mixes that aren’t too high in sugar

Tips for Parents to Promote Healthy Habits  Make sure your child eats breakfast!!! This is so important. Breakfast is brainpower and provides children with the energy they need to listen and learn in school. Also send them to school with 1-2 healthy snacks so they stay energized and ready to learn all day.  Keep the house stocked with healthy snacks such as fresh or dried fruit, low-fat yogurt, and popcorn. Make sure your child eats 2-3 snacks each day.  Offer your child a variety of foods from all food groups  Let your child decide whether and how much to eat. Keep serving new foods even if your child does not eat them at first. It may take 10 tries!  Cook with less fat by baking, roasting, or grilling foods  Limit the amount of added sugar in your child’s diet by choosing cereals with low or no added sugar. Choose and prepare foods with less salt.

 Serve water or low-fat milk more often than sugar-sweetened beverages. Most kids love juice but it is full of sugar. Try to limit the amount of juice your child drinks or even dilute it with some ice cubes or water.  Involve your child in planning and preparing meals. Have family meals together and serve everyone the same thing.  Don’t be too strict. Allow some sweet treats or restaurant dining occasionally. We know the saying, “everything in moderation!”  Be a positive role model and choose healthy foods yourself as well as engage in physical activity on a regular basis. Involve the entire family in activities such as hiking, biking, dancing, basketball or roller skating. Plan fun trips to the zoo, park and miniature-golf course to promote physical activity. Include children in household chores such as walking the dog, washing the car, or raking the leaves. They are staying active and learning responsibility.  Give your child a pediatric multivitamin if approved by your pediatrician

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 Rice cakes or whole-grain crackers topped with low-fat cheese, all-fruit spreads, natural peanut butter, almond butter or soy nut butter  Air-popped popcorn sprinkled with saltfree seasoning such as parmesan cheese or cinnamon  Homemade fruit smoothies made with lowfat milk or yogurt and fresh or frozen fruit. You can even add fresh spinach to your smoothies. They will turn green but you will never taste the spinach when paired with fruit such as bananas or frozen berries.  Peel a banana, dip it in yogurt, roll in crushed cereal and freeze for a yummy frozen treat  Ants on a log! Low-fat cream cheese or natural peanut butter on celery, topped with raisins!  Snack kabobs – put cubes of low-fat cheese and grapes on pretzel sticks  Toast a whole grain waffle, top with low-fat yogurt and sliced fruit  Sandwiches made with banana or apple slices and natural peanut butter  Raw vegetables dipped in Greek yogurt that has been mixed with a ranch seasoning packet  Hummus and whole grain pita triangles or raw vegetables Hopefully following some of these guidelines will help to promote healthy lifestyle behaviors without putting an emphasis on diet, weight, and diseases. So don’t just sit there, put down this magazine, grab your kids and go out and get active, and but be sure to pack a healthy snack!  Stephanie Musillo is a registered dietician and educator. Follow her blog, Heathly You Nutrition, at www.startahealthyyou.

❝Day 30!! Zumba with Ale this morning...45 minutes of fun! Thanks for the challenge...had a great time! ❞ -Donna Makowski, SoFit-U Winner SoFitMag

eat mind wellbody Academic studies and literature suggests that regular coffee consumption yields benefits such as protection against certain types of cancers, heart rhythm problems and strokes. According to WebMD, people who drink coffee are also “less likely to have type 2 diabetes, Parkinson’s disease, and dementia.” Regular consumption of coffee has also been linked to a decrease in depression among women. The study Drinking Coffee May Help Protect Women from Depression, found that women who had little or no coffee consumption per day were reported to be more depressed, while “women who drank four or more cups of coffee a day reduced their risk of depression by 20 percent.” Since depression can be very serious, investing in a coffee maker and some simple ground coffee could be a good thing to fight those sad days. Although growing evidence is in favor of coffee consumption, it is important to know that like most good things in life, there is a limit. There can be too much of a good thing. Similarly, there are a few conditions under which less is more. This is precisely the case for people with hypertension. According to, hypertension or high blood pressure is categorized as “a common condition in which the force of the blood against your artery walls is high enough that it eventually causes health problems, such as heart disease.” Drinking coffee often raises blood pressure, which to a person with hypertension can have especially negative effects.

By Sarah Dowling

Within recent years, coffee shops have sprung up just about everywhere, even in grocery stores. In California alone there are over 1670 Starbucks stores. People visit these places throughout the week, buying the various lattes, mochas, Frappuccino’s, and other signature drinks to fuel their Due to coffee’s high caffeine content, if you have difficulty falling asleep or day, wake them up, and keep them alert. According to an article entitled suffer from insomnia, caffeine is not recommended, at least not late in the A Perception on Health Benefits, “coffee is the most popular beverage day. consumed by about one-third of the world’s population in an amount larger than any other beverage.” Since the popularity of coffee Caffeine can also increase the feeling of stress or anxiety. has grown exponentially, it is important to know the “coffee is the most Studies have shown that “adrenaline responses to stress are health risks and benefits of the substance. higher if you’ve had caffeine than if you haven’t—it may make popular beverage

consumed by about you more tense, anxious, and jittery, in addition to giving you In many popular coffee shops, you will see a posted sleep problems.” WebMD concurs, stating that one of the best sign alerting customers of Proposition 65 which reads, one-third of the ways to avoid an anxiety attack is to “Avoid caffeine, such as “chemicals known to the State of California to cause world’s population cancer and reproductive toxicity, including acrylamide, in an amount larger coffee, tea, Mountain Dew, colas, and chocolate. Caffeine can keep you in a tense, aroused condition.” are present in coffee, baked goods, and other foods than any other and beverages sold here.” The proposition is put in When it comes to coffee, do the benefits outweigh the risks? beverage.” place by the State of California to let people know of It seems that unless you are a person susceptible to anxiety the risks involved with certain foods, including coffee and/or sleep issues, or have high blood pressure, a bit of products. According to the California Office of Environmental Health Hazard coffee per days has numerous health benefits supported by a growing body Assessment, “Proposition 65 requires businesses to notify Californians of evidence. Every body is different, however, and if yours does not seem to about significant amounts of chemicals in the products they purchase, handle caffeine well, it may be best to hold off on that cup of Joe.  in their homes or workplaces, or that are released into the environment.” Interestingly enough, despite reading this sign upon entrance, customers, Sarah Dowling is an avid fitness and health contributor, currently attending including myself, still proceed to the counter and purchase a caffeinated Sonoma State University. beverage. Why is it that something as serious as the risk for cancer does not immediately send customers away? 560 First Street #D-200 • Benicia 707-373-9245 Although the Prop 65 warning is something to take into consideration the next time you are craving your favorite coffee, there is evidence to support that coffee has numerous health benefits as well. A Perception on Health Benefits also states that “the evidence to support a direct link of coffee with diseases has been limited and inconsistent. In other studies, for example, coffee has positive effects on performance and protection against some types of cancers, liver disease, and radiation–induced tissue damage have Pilates been documented.” Strength TRX soDetermined> ❝A couple of weeks ago I went to a crab feed fund Personal training raiser on a Friday night. I dashed home, changed, zoomed over to Small group training Gold’s Gym and got busy for the last hour of the evening before they closed.❞ -Jerry Olive, SoFit-U Winner

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So what's in your skin cream? For skin so soft, look for skin creams that include the ingredients alpha hydroxy acids, kinetin, coenzyme 10, or other antioxidants. Researchers found these ingredients bring rapid results and the sexy glow back to dull dry skin.

Healthy Hair Day 40 | 7 Ways to Look Younger 43 | The Touch 45 SoFit Magazine

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A Good and Healthy Hair Day How to keep your hair healthy By Kristine Sagan

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ust like the money you spend on your favorite outfit or pair of shoes, your hair deserves equal if not greater investment. Just think, it’s the one part of your outfit you wear every day. In thirteen years of styling hair, I have seen a lot of damage done to women’s hair, but I have also learned ways to reverse damage by keeping it healthy. From using good products to getting regular trims here are a few considerations to making every day a good and healthy hair day.

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1. Long time no trim

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If you have you ever asked yourself “How many months has it been since my last haircut?” follow this simple rule: schedule a cut every time the seasons change. Four haircuts a year will help to keep your hair healthy and stylish.

2. Speaking of Seasons

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Always protect your hair from the elements, like heat and sun. Whether you blow dry or not you should always put something on your hair after you wash and condition. There are products for moisture, shine, smoothing or body building. Look for the right one for your hair type and check the ingredients

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for sunflower seed oil/extract or benzophenone 4. These sunscreens can protect your hair from UV rays that can be drying or fade the color.

3. Squeaky clean After shampooing, does your hair feel squeaky clean? If it does, you have lost too much moisture. Try to avoid shampoos that contain laurel sulfates. Your conditioner should never have to do all the work. If you are using a shampoo that is stripping the moisture, a daily conditioner will not replace the moisture you need.

4. It Takes Time Conditioner ingredients like Panthenol (Vitamin B5), Jojoba Oil, and Shea Butter will add moisture. Silk protein, Wheat Protein and Keratin will add strength. Remember to leave conditioner on your hair for a full 3-5 minutes so it has time to take effect.

5. The Shining If you flat iron or curl your hair after blowdrying it, you will need a shiner. Shiners create a protective barrier between the heat and the hair. Some shiners are SoFitMag

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silicone based to smooth the cuticle and add shine. Some can even cut down on drying time. Other shiners have Argan Oil which is an oil made from a tree native to Morroco. Argan Oil penetrates into the hair shaft to strengthen and repair the hair with vitamins, proteins and fatty acids. Argan Oil is also a natural sunscreen.

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Be careful of flat irons that have a dial. We tend to want to turn it all the way up. That is the fastest way to getting breakage and split ends. For fine to medium hair textures the temperature should not exceed 375 degrees. For course hair don’t go over 400 degrees.

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To finish your hair and smooth any fly-aways use a shiner, pomade or hairspray. These should all contain a UV protectant too. For those who smooth curl, another good ingredient to look for is glycerin which resists humidity so your curl won’t come back in wet weather. You’ll need to shampoo twice to prevent build up: first to break down the products, and secondly to cleanse your hair.

8. You Deserve It Using the best tools for your hair can make all the difference, especially when you are using heat often. I recommend investing in a good blow dryer. Ionic blow dryers work well. The ions shrink the water molecules to help the hair dry faster without using so much heat. My clients have also noticed less frizz after switching to ionic blow dryers. Be sure to consult with a knowledgeable professional about the right products for you. Some salons will exchange the products they sell if they don’t satisfy you. Make sure to check their policy. Investing in yourself always feels good. And when it comes to your hair, using the right products will not only make it look and feel better, but also take some of the frustration out of getting ready in the morning. Remember, the difference between a good hair day and a bad hair day is in the products you use. I know that when my hair looks good I feel better, walk taller and I don’t mind bumping into an old friend in the grocery store. Make your hair the best thing you wear, so that everyday can be  a good and healthy hair day!

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7 look great fit life

Seven Ways to Look Younger Using Just

By Marlena Stell


Nothing works better in keeping yourself young than to eat healthy and exercise. BUT, if you’d like some additional ways to look younger instantly, here’s some helpful tricks!


Skip the Powder

As we age, we tend to lose the natural “glow” to the skin. Adding powder can make the skin too matte looking and dull or can make it look cakey. Opt for liquid foundations or tinted moisturizers as they allow the skin to shine through.


Wear Plumping Lipgloss

Making the lips look full and glossy is another way to look younger, plus it makes them look uber sexy and kissable! Avoid dark shades as that can make lips look smaller. My top pick: Bare Escentuals Buxom Lipgloss in Bambi (eBay)


Conceal your Dark Circles

Whether it’s age or lack of sleep that’s giving you shadows under your eyes, hiding them with concealer with automatically make you look fresh! The trick is to use a peach or coral color concealer to counteract the blueness of the dark circles. Then applying a concealer on top that is your natural skin color or 1 shade lighter will brighten this area. My top pick: Bobbi Brown Corrector in Peach (eBay)

My top pick: NARS Sheer Glow Foundation (eBay)


Apply a Creamy Pink Blush

Powder blush can also dull the skin, so using a cream blush adds a glow to the cheeks. Plus the pink color adds a nice flush to the cheeks that gives a youthful appearance.

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Curl your Lashes

Making your eyes appear larger and more open is a great way to make you look younger. The best way to accomplish thatcurl your lashes and apply 1-2 coats of mascara. My top pick: Shu Uemura Lash Curler (eBay)

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Wing Your Liner

Getting that droopiness to the eyelids is another change that happens as we age, but bringing your eyeliner up and out will help lift the eyes. Take a bent liner brush and some gel liner, apply along the upper lashline and wing it up on the outer edge of the eyes.

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My top pick: Gel Liner in Black and Bent Liner Brush


Wear Light Shimmer Shadow

Applying a light colored shimmery shadow near the tear duct and just under the brows will brighten your eyes and make you look more awake. The key is to not wear shimmery shadow all over the eyes- JUST near the tear duct and under the brows.


My top pick: MAC Pigment in Vanilla


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The Touch

nce the luxury of high end hotels, massage therapy is no longer just for the upper echelon. The medical benefits and current day affordability of body work has made massage the thing to add to any fitness program. Not only does it unlock tension in the body, but also in the mind. Tense from a family issue? Sore from a workout? You may need a massage! But which to choose? Swedish massage is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.

Massage Does a Body Good. By SoFit Staff

help with muscle damage from injuries. Sports massage is similar to Swedish massage but is geared toward people involved in sport activities to help prevent or treat injuries. Trigger point massage focuses on trigger points, or sensitive areas of tight muscle fibers that can form in your muscles after injuries or overuse. Massage has become a standard treatment and a wonderful addition to any wellness platform. Treat yourself well and take care of your body and mind this year. Get a massage! ď §

Deep-tissue massage technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to


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Hormones 101 What Every


Should Know By Valerie Ozsu


ormones are chemicals released by a cell or a gland in one part of the body, affecting cells in another part of the body. Men and women have estrogen, progesterone, DHEA, testosterone, cortisol, thyroid hormones, and other body functioning regulating hormones. Recent studies indicate the heart is also an endocrine organ, a gland that secretes a type of hormone directly into the bloodstream to regulate the body. What makes the difference in hormones between men and women, however, begins at conception, with estrogen increasing in women and testosterone in men. Dramatic and extreme levels of hormones can increase or decrease over



time, and are affected by eating meats and poultry injected with hormones and antibiotics, ingesting cheese or drinking milk contaminated with these drugs; using body care products containing hormones or parabens, ingesting excess processed carbs and sugars, and being exposed to toxins, chemicals, or toxic metals. Studies show genetically-modified foods can affect the gut, which also plays an extremely important role in hormone balancing. Toxins passed from the mother, processed infant nutrition, junk foods, and environmental toxins may be the reason some girls start their cycle as early as 8 or 9 years of age. Historically, menarche (the start of the “monthly”) started around 13-15 years, with menopause occurring in mid to late 50’s. Hormone changes increase at menarche and continue to fluctuate until cycles stop at menopause. Today, menopause has been noted to occur earlier in life, or end abruptly, if severe hormone imbalances cause health problems leading to surgical menopause. This lifelong process of hormone highs and lows, such as PMS, is discussed, joked about, or written about…but men don’t get off the hook either. Male menopause is real, and the loss of sexuality earlier in life, weight gain, and decreased sperm count has also been found to be connected to exposure to toxins passed from the mother, soy based high fructose corn syrup formulas, environmental, and the nutritional toxins to which children are exposed.

"...women need adequate hormone balance throughout their lives." Robert Wilson, MD wrote about hormone changes. His 1960 book, Feminine Forever, compared the female aging process and skin changes in menopause with worms that dry up and shrivel on a sidewalk after a rain. Dr. Wilson promoted hormones-mostly estrogen in menopausal women so that they could continue to be sexually active longer.

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Katherine Dalton, a British MD, researched women and hormones in the 50’s, documenting the lack of progesterone as being a major contributor of depression. Controversial as she was in her time, Dr. Dalton advocated that women need adequate hormone balance throughout their lives. In the past 20 years in the United States, various forms of treatment for hormone balancing have been written about, including vitamins, herbs, homeopathy, pharmaceutical drugs, acupuncture, various diets, and stress reduction techniques.

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Prior to 2000, practitioners frequently dispensed hormones to women until the Women’s Health Initiative scientifically demonstrated that hormones contribute to cancer. Women across the country were abruptly discontinued from their hormones (after 10-20 years of use) and experienced extreme physical symptoms as their bodies tried to adjust. In the last 10 years, women have become more vocal in how they want their hormones tested and balanced. Today, most MD’s are using antidepressants to treat menopause symptoms without testing hormone levels.

The controversy over testing hormones continues, with many options for treatment. Women demanding their hormone creams, gels, and pills don’t realize hormones are not supplements and not recommended for everyone or for long periods of time. These powerful drugs have the potential of creating more health problems the longer these “natural” drugs are taken. In looking for the quick fix pill, gel, or cream, women (and men) need to remember that the body has an incredible way of promoting self healing and finding balance. I vote to make menopause easier, and discover hormonal nirvana by first eliminating the unnecessary emotional and environmental stress from our lives. If we avoid caffeine, diet sodas, energy drinks, sugars, and processed carbohydrates like breads, rice, and pasta, we can center our diet around vegetables, fruits, healthy sources of protein and fortify our bodies to live longer and healthier lives.  Valerie Ozsu MSN, CNM, NP owner of Natural Health and Wellness Center in Vacaville, CA has her Master’s degree in nursing working for the past 33 years as a Nurse-Midwife and Nurse Practitioner. She has been a ProEFT Practitioner for 10years, and the last four years she has added NRTesting in her practice. Begin your year of health by calling today for a consultation: 707-474-9670 email SoFitMag


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What You Need to Know About Thyroid Disease

By Omar Murad, M.D.


ou may realize your thyroid gland is in your neck, but do you know how many important body functions it affects? The thyroid produces a hormone that’s essential for maintaining a good energy level, stable weight, general sense of well-being and regular sleep cycle. It also affects other functions like the digestive system, heart rate and brain function. If something’s wrong with your thyroid, the consequences can be quite serious. Hypothyroidism, the most common thyroid condition, occurs when the thyroid doesn’t produce enough thyroid hormone. It affects 3.7% of the population in the U.S, women more than men, and has a tendency to run in families. TSH screening should be part of every adult’s physical. In addition, you might ask for that test if you suffer from any of the following symptoms (more of which make the diagnosis more likely): fatigue, drowsiness, forgetfulness, dry hair and nails, dry and itchy skin, puffy face (especially around the eyes), constipation, sore muscles, unexplained weight gain, irregular cycle in women and fluid retention/swelling around the ankles. If it’s discovered you have a high TSH level (which seems counterintuitive, but means your thyroid isn’t producing enough of the hormone), the treatment



is simple: you replace the missing hormone. In most cases, you’ll be taking a synthetic hormone pill for the rest of your life. It’s important to check your TSH level six weeks, three months and six months after starting treatment, and then annually to ensure the dosage is correct. There are no side effects to this treatment, since you’re just replacing something your body isn’t producing naturally. It is important to closely follow the dosing instructions—the pills must be taken on an empty stomach at least an hour before you eat. If you fail to treat hypothyroidism, at some point your symptoms will get worse. The only time we give patients an option to refuse treatment is when they have sub-clinical hypothyroidism, meaning their TSH level is only slightly abnormal. In those cases, we monitor closely to ensure the situation doesn’t worsen. Hyperthyroidism, as you might expect, is the opposite of its more common hypo “cousin.” This more severe condition, which occurs when your body produces too much thyroid hormone, has symptoms that include rapid heartbeat, being sweaty and hot, inexplicably losing weight, shaking in the hands, anxiety, and loose bowel movements. Treatment is more complicated for hyperthyroidism. It can include taking medication and undergoing radioactive iodine treatments, and in rare cases, surgery. Failing to treat this condition can throw your heart into an irregular rhythm, which can lead to very serious consequences, like a stroke. Thyroid nodules are another fairly common occurrence. Symptoms include a change in voice and difficulty swallowing or breathing at night, and you may even notice a nodule in the lower part of the neck.

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When a nodule is found during a routine exam, a biopsy follows. If cancer is ruled out (which occurs 95% of the time), the nodule is removed and an ultrasound is performed annually to check for re-growth. If thyroid cancer is present, it’s typically treatable, since it’s a slow-progressing disease. Most thyroid cancer patients live a normal life following treatment. If you have any questions about whether your thyroid is functioning properly, be sure to direct them to your physician.  Omar Murad, M.D., a board certified endocrinologist affiliated with Sutter Medical Foundation, sees patients in Fairfield at 2720 Low Court. To request an appointment, visit or call (707) 427-4900.

The New w w w . s o f i t m a g a z i n e . c o m


Omar Murad, M.D. Endocrinology and Internal Medicine

His Specialty is Regulating Your Hormonal Imbalances Hormones, the tiny messengers that direct the cells in your body, help manage everything from your reproductive health to how you processes food—and even how you respond to the world around you. So when something isn’t right with your hormones, you can experience big problems like infertility, diabetes, mood disorders and other conditions. We’re delighted to welcome endocrinologist Omar Murad, M.D., to our Fairfield care center at 2720 Low Ct. He specializes in understanding the complex interactions of your hormone-producing endocrine system on your overall health and well-being. To schedule an appointment with Dr. Murad, visit or call (707) 427-4900.

With My Health Online you can request appointments, see test results, request prescription renewals, send a message to your doctor and view your health record online. SoFit Magazine

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