Coastal Health & Wellness Magazine 2021

2021 Coastal Health & Wellness

PUBLISHER & EDITOR Patrice Edwards DESIGN & LAYOUT Jim Johnson MANAGING EDITOR Cathe Race PRODUCTION COORDINATOR Camisa Composti CONTRIBUTING WRITERS Jondi Gumz, Cathe Race, Dan Hughes, Gina Gallino Cole, Lee Holden & Nisha Manek MEDIA CONSULTANTS Teri Huckobey, Brooke Valentine & Camisa Composti

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9601 Soquel Drive, Aptos, CA 95003 2021 Coastal Health & Wellness 3

Contents | 2021

Features 6

16 18

REJUVENATE OUTSIDE

Whether you are a resident, or visiting here on the Central Coast, this is the perfect location to Relax, Refresh, and Rejuvenate.

BENEFITS OF CANNABIS

Cannabis can be found in many various forms and there is a long, ever growing list of benefits the plant can have.

INCREASING VIGOR OF YOUR IMMUNE SYSTEM

Zinc works synergistically to help the body's immune army obstruct viral replication by inhibiting enzymes the virus needs to make more copies of itself.

Inside

10 EVERESTING RIDE

Santa Cruz County Cycling Club member Dan Hughes rode his bike 55 times up and down Highway 236 near Big Basin to successfully complete his Everesting attempt.

12 SLOW STREETS INITIATIVE

We have been hearing so much about Slow Streets across the state, the country, the globe, and now, locally. But what’s the big deal?

14 TEN TIPS FOR WOMEN TO STAY WELL

Women have the power to proactively take control of their feminine health during all stages of life.

20 BOOST YOUR IMMUNE SYSTEM WITH FRUIT Many foods will pick up your immune system.

Here are some tasty, tantalizing fruits that will give you a boost.

22 NUTRITION FOR PETS Pet food labels are full of information to help shoppers make informed decisions about their dog or cat food.

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24 MEDITATION FOR PEACE

Stress, fear, peace, and joy aren’t experiences that just pop up out of nowhere.

Rather, they are energies that exist at all times around and within us.

26 MENTAL HEALTH ON THE FARM

American farm life is often portrayed with images of a happy family, healthy animals, sunshine and green fields.

28 YOUR THYROID

“I don’t want to throw anyone under the bus,” but it took her being hit by a car for her thyroid disease to finally be diagnosed.

30 HEART HEALTH

If you worry that you or someone you love will get heart disease or even have a heart attack, it’s understandable.

31 DIRECTORY

Check out the directory to get all the current information on contacting a business that interests you.

REJUVENATE OUTSIDE

Exercise For Fitness | 2021

FITNESS HIKES IN OUR COASTAL STATE PARKS Whether you are a resident, or visiting here on the Central Coast, this is the perfect location to Relax, Refresh, and Rejuvenate. Here are just some of the places where you can find a better life experience for you and your loved ones. So, take the time to relax and enjoy!

Photo courtesy of David Baselt

THE FOREST OF NISENE MARKS STATE PARK Thirty miles of trails for hiking, mountain biking or a leisurely stroll. Directions: State Park Drive exit from Hwy 1 North to Soquel Drive. Turn right.

Go east one mile to Aptos Creek Road. Turn left (N) on Aptos Creek Road to park entrance.

831-763-7063 • www.thatsmypark.org 6

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SEACLIFF STATE BEACH & RIO DEL MAR BEACH At the end of the fishing pier, the USS Palo Alto, a cement ship built during World War I, has been a popular attraction since 1929. Directions: State Park Drive exit from Hwy 1 South toward Monterey Bay to the park entrance. 201 State Park Drive Aptos. 831-685-6442 • www.thatsmypark.org

NEW BRIGHTON STATE BEACH This 93-acre park offers spectacular views of the Monterey Bay. Its family-friendly campground sits on bluffs high above the Pacific Ocean. Directions: New Brighton/Park Avenue exit off Hwy 1, turn right (S) at bottom of ramp, then left at first stop sign. Follow the road to park gate.

831-464-5620 or 831-685-6444 • www.thatsmypark.org

rejuvenate | r ’joov ,nāt | verb [with object] make (someone or something) look or feel younger, fresher, or more lively Enjoy our great parks and be rejuvenated.

CAPITOLA BEACH Enjoy this popular and famous beach beside Capitola Village with its famous Esplanade lined with shops and restaurants.

Capitola, CA 95010.

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SANTA CRUZ MAIN BEACH & COWELL’S BEACH Play volleyball, learn to surf, or just work on your tan. Visit the world-famous Santa Cruz Boardwalk and Municipal Wharf with its fantastic dining and shops. Along Beach St. west from San Lorenzo River in Santa Cruz.

WEST CLIFF DRIVE A scenic drive, walk or bicycle ride between the Santa Cruz Wharf and Natural Bridges State Park.

NATURAL BRIDGES STATE BEACH Winter refuge for Monarch Butterflies, great beach, sandy cove, tide pools, nature trail through the Butterfly Preserve, several hiking trails, and a bicycle trail around the park.

Entrance at West Cliff Drive & Swanton Blvd.

Santa Cruz. 831-423-4609 • www.thatsmypark.org

SANTA CRUZ LIGHTHOUSE & PARK This historic lighthouse, originally dedicated in 1870 and rebuilt in 1967, is a front row seat on Monterey Bay and the local surfing culture. Lighthouse Point, West Cliff Drive Santa Cruz. 831-420-6289 • www.lighthousefriends.com WILDER RANCH STATE PARK Within its 7,000 acres, has 34 miles of hiking, biking, and equestrian trails winding through coastal terraces and valleys. The grounds include Victorian homes, barns, shops, gardens, and a historic adobe. Directions: From Santa Cruz, go north on Hwy 1 two miles past Western Drive and turn left. 831-423-9703 or 831-426-0505 • www.thatsmypark.org HENRY COWELL REDWOODS STATE PARK Its self-guided nature path has many large, old growth redwoods with the tallest standing 285 feet tall and 16 feet wide. The oldest trees are from1400 to 1800 years old. Directions: From Scotts Valley – Mt. Hermon road to Graham Hill Rd, turn right, then left onto Hwy 9. From Santa Cruz –Graham Hill road to Hwy 9, turn left. Park is .5 miles on the left. 831-335-0782 • www.thatsmypark.org

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2021 Coastal Health & Wellness 9

EVERESTING RIDE

Exercise For Fitness | 2021

DAN HUGHES COMPLETES EVERESTING RIDE ON HIGHWAY 236 On May 29th Santa Cruz County Cycling Club (SCCCC) member Dan Hughes, photo left, rode his bike 55 times up and down Highway 236 near Big Basin to successfully complete his Everesting attempt. He rode 202.5 miles in 19:58:48 overall time. He climbed 30,010 feet in elevation, a remarkable accomplishment.

Here is Dan’s story in his own words.

Greetings comrades! I’m 57 years old, and my life–changing journey into fitness began about six years ago when I quit my addiction to nicotine after 35 years of smoking. I also tweaked my diet and started to exercise, first by walking and then biking and running. I replaced all of my motorcycles with bicycles and I have upgraded all of my bikes, knowing bicycling is my passion. For the last two years I rode the double metric century of The Santa Cruz Mountains Challenge and last summer’s Death Ride, along with other century rides.

Since I live on the Boulder Creek Golf Course, I lead SCCCC A rides on some Saturdays, and I enjoy enduro mountain biking that my son and a few friends got me into. Last year I won my age group in the Old Cabin Classic mountain bike race at Wilder Ranch. What is Everesting? All this brings

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Continued from page 6.

me to Everesting, a climbing challenge thathas become extremely popular among pros and amateurs alike, since all of this year’s official events have been cancelled due to Covid-19. To qualify for Everesting fame, you must ascend 29,029 feet in one bike ride, on the same hill repeatedly to be accepted into their Hall of Fame. Some people may call me crazy and they’re probably a little right! Fortunately, since I live in the mountains, I love to climb as much as to descend. (I remember when I didn’t think I could sit on a bike saddle for 19 minutes, let alone 19 hours!) After reading all the information needed on the Everesting Website, I decided to try it. I set an estimated timeline and considered which hill would work best for the attempt.

I wanted to be local for several reasons, such as logistics and support from friends and family. I did not want a road that was too steep so I could descend safely in the dark and when fatigued. I decided on Highway 236 between the

Monastery and Little Basin Road. For practice, I completed a half Everesting on May 21 to test my stamina. That ride was 101 miles and I climbed just over 15,000 feet. I did it in about nine hours with breaks and felt no worse for the wear. So I scheduled the full Everesting for one week later, May 29. Next, I spread the word to friends, hoping for much needed support, which I definitely got. Planning to finish 30,000+ feet of climbing before dark meant a start between midnight and 1 a.m. As a result, I set my alarm for 11 p.m. and got a whopping half hour of sleep! I ate breakfast, loaded the car with supplies and my bike, then drove to the top of Little Basin Road. My family was worried about me riding in the dark, but I had two headlights, and the only thing I saw until after 4 a.m., beside a ton of stars, was one banana slug! I really enjoyed riding under the stars. As the daylight appeared, traffic picked up, mostly trucks, as it was also garbage pick up day. Friends started to arrive and staggered their support of me throughout the day.

Club member Kathleen Bortolussi was a big help, pacing and motivating me after the halfway point. Greg Rouch came by to lend support along with Adam Berg. Also, Paul McDonald came out during his lunch break from work to take many nice pictures. Aside from everything I brought, my wife Christine brought me breakfast and lunch, which I ate mostly on the descents, After 55 climbs and descents, I finished the ride at about 8:30 p.m. with my friends Stan Hooper and Larry Narachi at my side. Stan was there for most of the ride and he also picked up trash for almost five hours along the sides of the route in the early morning.

He had a cowbell he would jingle every time I passed.

The second to last climb put me over 29,029, and the last climb put me over 200 miles, so I accomplished my first double century also. Having slept very well that night. I took one day off then went mountain biking on Sunday and running on Monday. Yep, I’m a little crazy! Special thanks to all who supported me in this endeavor! Finally, in acknowledgement of this achievement, I’d really like for this to be for something bigger. So, if you have the means, please make a donation to your favorite cause(s) as there are so many less fortunate than us and tragedies near us.

—Dan Hughes

2021 Coastal Health & Wellness 11

Exercise For Fitness | 2021

SLOW STREETS INITIATIVE

PICKS UP SPEED IN SANTA CRUZ COUNTY

What’s the big deal?

By Gina Gallino Cole

We have been hearing so much about Slow Streets across the state, the country, the globe, and now, locally.

But what’s the big deal?

We often take our streets for granted.

They are the framework for our cities and towns, delineating neighborhoods, connecting us to business districts and beaches, moving people and goods where they need to go. Although we don’t often think of them as such, streets make up a substantial portion of our public spaces.

Slow Streets also supports “Vision Zero,” a strategy to eliminate all traffic fatalities and severe injuries while increasing safe, healthy and equitable mobility for all.

And here we are, nearly a year into the pandemic way of life and Slow Streets are still active in the City of Santa Cruz and in hundreds of towns and cities worldwide.

Indeed, folks are still spilling out into their neighborhood streets to maintain their distance.

Around the world, Slow Streets can be seen in a variety of formats. Berlin opened up 5 kilometers of urban bikeways to ease the impact on public transportation. Los Angeles developed Slow Streets across the city to slow traffic in residential areas and along commute routes, and is

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considering making these temporary changes permanent.

Alameda, only a bit more populated than Santa Cruz, has rolled out a phased approach to neighborhood Slow Streets to great success.

The city of Santa Cruz Public Works Department initiated a Slow Street program asking residents to nominate streets.

Ten streets are participating: 1. Caledonia between Soquel and Broadway 2. Escalona between Bay and Highland 3. Darwin/Owen between Hanover and Hall 4. Getchell between Delaware and West Cliff 5. Modesto/Wanzer between Fair and Swanton 6. Oxford between Woodrow and Almar 7. Trevethan between Eastgate and Roxas 8. Melrose between Trevethan and Stanford 9. May between Coulson and Water 10. Jenne between Blackburn and Chestnut Eight Slow Streets are being rolled out in the unincorporated areas of Santa Cruz County in February: 1. Moosehead Drive between Spreckles and Esplanade 2. Nova between 41st and Portola 3. 9th Ave between E. Cliff and Eaton 4. Paul Minnie between Soquel Ave and Rodriguez 5. Hilltop between Vista and Soquel San Jose Road 6. Esta Lane from Robertson to the end of the Esta 7. Adrienne Way between Court and Bain 8. Harper between El Dorado and Chanticlee Similar plans for Slow Streets are being considered in Watsonville.

Last summer, a group of neighbors suggested that the

Pleasure Point neighborhood could benefit greatly from a Slow Streets program as a response to the noticeable overcrowding on East Cliff Drive, a very popular place for tourists and those seeking outdoor exercise.

Bike Santa Cruz County and Santa Cruz County Public Works collaborated on an addition to Public Works’ traffic calming protocols to include Slow Streets.

A Slow Streets nomination form was published on Bike Santa Cruz County’s website, where County residents can now apply to initiate a Slow Streets installation on their block. Applying residents will act as a point of contact for the County and supporting agencies. Local agency, BSCC, staff will continue to work closely with County Public Works, and their community members to provide a transparent public process for the Slow Streets pilot program.

For more information visit http://www bikesantacruzcounty.org/slow-streets or email SlowStreets@ bikesantacruzcounty.org www.bikesantacruzcounty.org/slow-streets http://www.santacruzhealth.org/HSAHome/ HSADivisions/PublicHealth/CommunityHealthEducation/ CommunityTrafficSafetyCoalition/Projects/VisionZero.aspx https://visionzeronetwork.org/about/what-is-vision-zero/ Questions about City of Santa Cruz Slow Streets? Email slowstreets@bikesantacruzcoutny.com https://www.cityofsantacruz.com/government/city departments/public-works/slow-streets Gina Gallino Cole is executive director of Bike Santa Cruz County.

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Exercise For Fitness | 2021

10 TIPS FOR WOMEN TO STAY WELL

DURING ALL STAGES OF LIFE

There's no better time than now to change your health.

Women are taught to eat right and exercise to maintain good health.

And, that's certainly true, but they have the power to proactively take control of their feminine health during all stages of life from the first period through post-partum, during perimenopause and beyond.

Maria Sophocles, MD, OB/GYN, the Medical Director of Women's Healthcare of Princeton, offers these tips to help change your health for the better.

Tips to keep healthy include: RESHEN UP BY BALANCING PH F Vaginal pH can be offset by menstruation, sex, and hormone fluctuations during menopause and pregnancy.

An imbalance in pH can often lead to a dreaded UTI or other infection like bacterial vaginosis, causing uncomfortable itching, burning, and smell. A pH-balancing gel like RepHresh will normalize pH and eliminate odor.

Many women mistake BV for yeast infections and are prescribed antibiotics, which can throw off the normal pH. EAT RIGHT Drink one less soda a day and lose 15 pounds in a year, and replace the "white" foods with "brown" like brown rice and whole wheat bread. Take fast food out of your diet completely. It's full of sugar and trans fats that clog your cell walls and contains toxins that are bad for the heart and arteries. Most fast food also contains chemicals like MSG that should be avoided.

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CONSIDER A VAGINAL PROBIOTIC Millions of women suffer from recurrent vaginal infections.

Sex and antibiotics can be the reason why. RepHresh Pro-B provides 2 strains of vaginal lactobacilli specifically designed to maintain vaginal health by keeping yeast and bacteria balanced every day.

PTIMIZE VITAMIN D LEVELS O Safe sun exposure is a powerful and inexpensive intervention that can have profound benefits on your health. Enjoy 10-15 minutes of exposure to natural sunlight daily for nutrition, mental health, and bone density.

Supplement a balanced diet with essential nutrients to promote healthy teeth and bones, support the immune system, and benefit cardiovascular health.

AST FIX TO ELIMINATE PAINFUL SEX F Stress and decreased estrogen levels during menopause can cause uncomfortable dryness and irritation. Replens Vaginal Moisturizer provides relief from internal dryness for three days and Replens Silky Smooth is a preservativefree silicone lube that should be used just before sex to avoid abrasion and ease comfort.

EXERCISE Regular exercise decreases chances of developing cardiovascular diseases, diabetes, and obesity. Try ending the day with a personal dance party, watch YouTube videos, or get a subscription to a virtual exercise class.

RACK YOUR MENSTRUAL CYCLE T Stress and other factors can affect the menstrual cycle, so it's important to stay on top of your cycle whether or not you're planning on getting pregnant. Make sure to have a pregnancy test like First Response Early Result on hand to

find out 6-days sooner than your missed period. If you are trying to conceive, make sure to use a lubricant that won't harm sperm, like Pre-Seed.

ECREASE STRESS D Don't feel guilty taking time to clear your mind. Plan quiet times and activities like reading a book, starting a garden, or even meditating. Listening to relaxing music or taking a bath helps to slow down heart rate and breathing.

The better you feel mentally can improve how you feel physically.

FRAID TO LAUGH, SNEEZE OR COUGH A AFTER HAVING A BABY? Pregnancy and birth can give pelvic floor muscles a serious beating. Even moms in their 20's often notice post-natal side effects that include accidental loss of urine when they laugh, sneeze, cough, exercise, or during sex. Consider an FDA cleared, at-home pelvic floor strengthening device to restore post-baby strength and reduce leakage like Attain.

PRIORITIZE SLEEP Sleep is like a reset button for the body and mind. Prioritize getting at least 7-8 hours of uninterrupted sleep and try to stay off technology at least an hour before bed to avoid blue light keeping you awake. If you have trouble sleeping, try taking a vitafusion Max Strength Melatonin gummy before bed.

There's no better time than now to change your health for the better. Eat right, prioritize fitness, take control of your vaginal health and remember, you are your biggest health advocate.

BPT

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Cannabis Health | 2021

BENEFITS OF CANNABIS & CBD Cannabis can be found in many various forms and there is a long, ever growing list of benefits the plant can have. Cannabis contains CBD which is a chemical within the cannabis plant that does not give your brain a “high” like THC does.

CBD can be found in cannabis and hemp plants.

Although the FDA has not approved the cannabis plant for any medical purposes, they have approved several drugs that contain individual cannabinoids.

The Endocannabinoid System is globally involved in maintaining homeostasis (equilibrium between interdependent elements) in our bodies. Endocannabinoids help manage certain fundamental processes of your mind and body. They bind receptors to trigger and release chemicals that influence things like immune response, pain sensation, appetite, mood, memory and more. Our bodies have their own endogenous cannabinoids, which is why some researchers presume the plant-derived cannabinoids mesh so well with our bodies in their various therapeutic benefits.

CBD is increasingly becoming popular because it has little, if any intoxicating properties. People on average report very little if any altercation in consciousness and they do report many benefits from CBD such as relief from insomnia, anxiety, joint and muscle pain, reduce inflammation on effects on the central nervous system and so much more.

With hundreds of chemical compounds in cannabis, it is very effective in relieving chronic pain. Many of these chemicals are cannabinoids which have been directly linked to pain relief due to their chemical makeup.

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Cannabis has also been linked to regulating insulin levels which can be effective for weight loss and diabetes regulation and prevention.

HEALTH & CANNABIS The benefits of cannabis to one’s health are many.

From chronic pain to anxiety, cannabis can help. It can be found in many various forms, including creams, oils, lozenges, tinctures, etc. Most health products of Cannabis contain CBD which is a chemical within the cannabis plant that does not give your brain a “high” like THC does.

• AIDS

• Fibromyalgia

• Seizures

• Anxiety

• Headaches

• Withdrawals

• Arthritis

• Glaucome

• Cancer

• Cachexia • Chronic

pain

• Depression

• Insomnia

• Migraines • Muscle

spasms sclerosis

• Severe

Nausea

from drugs • And many more

• Multiple

A reminder —do not use cannabis or cannabinoids to postpone seeing a health care provider about a medical problem. Take charge of your health and be open with your health care provider about the complementary health approaches you may be taking.

Food For Fitness | 2021

INCREASE THE VIGOR

OF YOUR IMMUNE SYSTEM It's been a year since the new and contagious coronavirus has swept across the country. Most of us want to step out into the world again.

By Nisha Manek, MD, FACP We have worked together to fight the COVID-19 infection. That fight can't let up.

How you handle the easing up will determine the size and severity of the COVID-19 infection rates. When the disease goes down in one place, it shows up in another, and a second or third wave is possible; viruses like this don't knock on the door just once. We also need to remember that the novel coronavirus isn't the only virus out there. A vigorous immune system is like internal personal protective equipment. The question is: What plan of action can you take?

The advice in this column bears out "in-the-field." One element I recommend is vitamin D. Researchers found that the nations with the highest death rates from COVID-19— Italy, Spain, and France—also had the lowest average vitamin D levels among countries affected by the pandemic.

Vitamin D deficiency weakens the immune system. On April 22, Public Health England in the UK issued a health advisory for everyone to consider Vitamin D supplements in the coronavirus lockdown.

Vitamin D is manufactured by an interaction in the skin to the ultraviolet rays in sunlight. Many Americans are low in vitamin D, but those with darker skin tones are at a disadvantage because melanin inhibits production of

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Corona-bashing-tea

the vitamin. Supplemental vitamin D can jumpstart your immune system's army. Take 10,000 international units (IU) of vitamin D3 per day for two weeks, then maintain at 5000 IU daily.

Vitamin C plays a central role in directing your immune system's deployment. Studies show vitamin C shortens the frequency, duration, and severity of the common cold and reduces the incidence of pneumonia. From the several formulations of vitamin C, liposomal preparation contains the vitamin inside tiny nanoparticles of fat, which enable the body to absorb it quickly. Take at least 1 gram (1000mg) daily and double or triple the dose of vitamin C during an acute viral infection.

Selenium, a crucial micronutrient, plays a vital role in our first line of defense against invaders: a tough physical barrier of skin and lining of the lungs preventing virus entry. Selenium is also essential in the immune army's vast communication lines to activate resting cells to fight at the front lines. Supplement your diet with selenium 200 micrograms (mcg) daily. Brazil nuts are an excellent source of selenium, and one brazil nut provides, on average, 90 mcg of this mineral.

Zinc works synergistically to help the body's immune army obstruct viral replication by inhibiting enzymes the virus

standardized formulations – the bottle should state "standardized," which means the product contains 95% curcuminoid fraction. The usual dose is 750 mg to 2000 mg daily. If you cannot get the standardized version, take turmeric with a fatty meal to enhance absorption or buy lipid-based turmeric or one with black pepper (piperine).

Turmeric

needs to make more copies of itself. Zinc also stops the virus latching onto the genetic code of the cells in your lungs. A typical daily dose of zinc is 50 mg.

Turmeric, the golden spice, holds important anti-viral properties. Turmeric fine-tunes the central switch of the immune army known as nuclear factor kappa B and marshals the natural killer cells. The trick to turmeric is taking curcumin, the active component. Look for

As you prepare your internal PPE, guarantee its effectiveness by throwing out your junk food. Throw out the soda pop too. Instead, enjoy tulsi tea. Available from Trader Joes, tulsi is from the basil family and has an essential place in Ayurveda for its anti-viral properties.

One of my favorite beverages is the "corona-bashing-tea": steep 1-2 inch thinly sliced fresh ginger in hot water. Add fresh lemon juice, honey, and cayenne pepper. Enjoy the spicy, tangy brew. Other herbs such as dill and oregano also fortify your immunity. Add them to soups. Probiotic foods like sauerkraut, pickles, kimchi, yogurt, and miso will feed the immense immune army in your gut.

If you are unsure which supplement to purchase, ConsumerLab.com is an independent lab that lists and verifies the contents. You can compare supplements before spending your money: https://www.consumerlab.com/.

Dr. Nisha Manek is an integrative rheumatologist and an alumnus of Mayo Clinic, Rochester, Minnesota. Visit her at www.nishamanekmd.com.

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Food For Fitness | 2021

BOOST YOUR IMMUNE SYSTEM

WITH FRUIT IN THE MORNING Many foods will pick up your immune system. For example, red bell peppers, broccoli, garlic, spinach, and poultry all are potent foods that have vitamins and many immune benefits.

Most of those require cooking time, and they’re more of an afternoon, dinner food ingredient that will help boost your immunities.

More on the sweeter side of the boost are fruits. A fantastic way to start your day. Here are some tasty, tantalizing fruits that will boost your morning immune system.

Kiwi • Mango • Pineapple • Bananas •

Peaches Strawberries • Blueberries • Raspberries & Blackberries • •

Add to a bowl of your favorite cereal, and you have just added vitamins to your immune system. Better yet, make up your own smoothie by adding some of these fruits to a blender and away you go! Add your choice of greek yogurt, almond milk, or orange juice to help with the blending of items. I like to add some flaked oats. Boom! Your immune system will get a boost in a fruitfully delicious way.

If you are the type of person that has no time in the morning to make a smoothie for yourself, there are local smoothie cafes with a variety of excellent smoothies. You will be delightfully surprised by how delicious a smoothie can be.

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Pet Health | 2021

PROPER NUTRITION FOR NEW PETS

THEY ARE WHAT THEY EAT As families continue to cope with changes brought about by the COVID-19 pandemic, many are taking advantage of more time at home by welcoming a new puppy or kitten to their households.

One possible reason for animal lovers looking to expand their households is the mental and physical health benefits from the human-animal bond. A library of studies shared by the Human Animal Bond Research Institute found pet ownership can provide a variety of benefits, including lowering blood pressure, reducing feelings of loneliness or stress and helping manage depression.

However, before welcoming a new pet, even seasoned pet owners may benefit from a refresher on proper care, especially when it comes to feeding and nutrition. Dogs and cats have unique nutritional requirements, which means their pet food recipes must be carefully formulated. Puppies and kittens need more of certain important nutrients such as protein, fat and key minerals to grow into healthy, strong adult animals.

If you’ve welcomed a new pet to the family, or plan to soon, learn how you can care for his or her special nutritional needs with this advice from the Pet food institute Identifying Life Stages Food labeled as appropriate for puppies and kittens or pets of all life stages includes different levels of nutrients than food for only adult pets. For example, this food includes additional sources of energy, such as protein and calories, to support rapid growth and development.

Your veterinarian can help determine an appropriate time to transition your pet to adult food; usually when it is

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nearly full-grown. For kittens, that may be around 10-12 months. For puppies, the timing can vary depending on size with larger breeds taking up to two years to fully mature.

Understanding Food Labels Pet food labels are full of information to help shoppers make informed decisions about their dog or cat food. Some key pieces of information include the intended life stage for the pet eating the food and a claim of complete and balanced nutrition, which confirms each serving provides the proper levels of more than 40 essential nutrients pets require.

Pet food labels also include a guaranteed analysis, which identifies a minimum or maximum of at least four nutrients: protein, fat, fiber and moisture. State regulators, who read pet food labels for compliance, also review the package to ensure accuracy. In fact, pet food is one of the most highly regulated food products in the United States with oversight at both the state and federal levels.

Pet obesity can lead to a range of health issues, such as joint damage, difficulty breathing, cancer and heart disease, which makes helping your pet maintain a healthy weight important.

Treats can be useful tools to help reinforce good behavior, keep pets occupied, aid in training or show love. However, they should be fed in moderation, accounting for no more than 10% of a pet’s caloric intake. Pet food is formulated to provide dozens of essential nutrients that dogs and cats need in their diets, so avoid using treats in place of regular meals. Also know that sharing table scraps adds calories and many common human foods can be dangerous for animals.

Providing your pet with the right nutrition early in life can help ensure proper growth and long-term well-being. https://www.petfoodinstitute.org family features

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Mind & Body | 2021

MEDITATION FOR PEACE

By Lee Holden

UNDERSTANDING STRESS

Stress, fear, peace, and joy aren’t experiences that just pop up out of nowhere. Rather, they are energies that exist at all times around and within us. As humans, one of our jobs is to tune into the energetic frequencies that will allow us to be our best selves.

In order to cultivate inner peace, it’s important to look at what can hold us back when it comes to experiencing the states of being we wish to enjoy. More than likely, our mind is one of the greatest culprits.

While it’s easy to look at external circumstances as the source of stress and anxiety, it is usually our mind that is involved in creating unpleasant experiences. Some environments and situations are definitely more difficult to deal with than others, but we always have a certain amount of personal power when it comes to forming our inner reality.

Often, stress is the result of the mind projecting worries about the future into the present moment. If a challenging event lies ahead, it can be very natural for the mind to become preoccupied with thoughts about that event. While sometimes it can be very helpful to think through plans to address such situations, it’s very important to be honest about what thoughts are constructive, and what thoughts are only causing emotional fatigue. If you’re like most people, the first 10% of your thoughts might be valuable, and the rest are only there to frustrate and confuse you.

Similarly, our mind tends to mull over previous, negative experiences. Frustration, anger, sadness, and loss are all common feelings that can creep up from our past journies in life. Sometimes, it can be very helpful to think about and process what we’ve gone through. Indeed, healing is an important step to moving forward and enjoying life.

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While a certain amount of remembering or reminiscing can be positive, it’s very valuable to notice when thoughts become counterproductive. Processing and healing are very valuable, but ruminating in negative, past patterns or experiences will only cause anxiety and drain energy (Qi). Therefore, it’s important to acknowledge the past and future, do the work that is necessary to come to terms with the two, and then focus on cultivating peace and joy in the here and now.

TUNING INTO THE FREQUENCY OF JOY AND PEACE Just like a radio has a dial that can be switched between different radio stations, each of us also has the ability to tune into different energetic frequencies that determine the internal music we play for ourselves.

Earlier, we mentioned that stress, fear, peace, and joy aren’t external realities that we’re subjected to. Instead, they exist within us, and will only be present when our mind gives them our attention. If the metaphoric radio station dial of our mind isn’t tuned into the frequencies of stress and anxiety, then they can’t affect us.

Of course, learning how to work with your attention and direct it towards positive energies is a skill that requires great practice. To continue the metaphor, most people have a bit of glue or honey stuck in the dial of the radio that

makes it a little challenging to turn to the right station sometimes. Just think of a 1940s radio that won’t be changed from a bad opera station.

To take control of the internal radio dial and focus the mind on joy and inner peace, most of us need tools like Qi Gong. With regular practice, we can become skillful navigators of our own internal spectrum of thoughts, feelings, and experiences.

Here’s one simple meditation practice that can help you to cultivate these qualities whenever you’d like. Since inner peace is connected to the water element, it can be helpful to do this meditation next to a pond, lake, or the ocean if one of those is available to you. Also, because thoughts lead the energy within you (Qi), we’re going to focus on cultivating a positive and peaceful state within the mind.

INNER PEACE MEDITATION Start by closing your eyes and tuning into where you’re at and feeling the present moment. Pay attention to the things that are supporting your body — the chair or rock you’re sitting on, the ground beneath your feet, and the breath that is entering and leaving your lungs.

Take some deep breaths and continue to focus on the present moment. Then, as you’re breathing, start to say

these words to yourself: “In this moment, I am at peace.”

You can either say the words out loud or whisper them to yourself. As you speak, try to feel the intention of peace and harmony flow throughout your body.

After a few moments, start to visualize a large body of water in front of you and imagine golden light shining across its surface. Feel it envelop your body and nourish you with calm and peaceful energy. Allow any stress to transform and become part of the golden energy that surrounds your body.

Know that peace is already here within you. Remember that the water element is about doing less to accomplish more, and all you have to do is tune into its energy to experience its wisdom.

Continue meditating as long as you would like. This can be a quick way to start your day, or a long, relaxing activity that can last an entire afternoon. Whenever you’re ready, open your eyes and take your peaceful state of being with you into the rest of your day.

Lee Holden is the Qigong Master featured on public television across America for many years. A licensed acupuncturist, he practices in Santa Cruz and Los Gatos and works as a stress management consultant, recently creating "flow" workouts for Weight Watchers UK. Visit, HoldenQiGong.com, for more information.

SENIOR CENTER WITHOUT LIMITS A new and innovative program offers seniors FREE online enrichment activities like yoga, art and music in their homes at no cost.

Free tablets for low-income seniors are available while supplies last . Go to www.communitybridges.org/SCWOL

Joining a class is just a click away! Go to www.communitybridges.org/SCWOL 2021 Coastal Health & Wellness 25

Mind & Body | 2021

MENTAL HEALTH ON THE FARM: DON'T LET PRIDE STAND IN THE WAY OF GETTING HELP

American farm life is often portrayed with images of a happy family, healthy animals, sunshine and green fields. Working in agriculture is a source of pride for many people, but reality is not as perfect as the commercials and storybooks.

In fact, depression and anxiety on the farm are pressing problems that have long simmered beneath the surface with little attention or open discussion. Shelby Watson-Hampton knows this too well; her older brother, Russ, who almost always appeared outgoing and energetic, silently battled depression and anxiety. Suicide claimed his life in 2003.

Watson-Hampton farms on their fourth-generation family farm, Robin Hill Farm & Vineyards, located in Maryland.

"Suicide was very stigmatized then. It just wasn't talked about," she says. "So I think we did what a lot of farm families do: We just shut down a little bit."

Anxiety and depression are widespread in agriculture, yet it's something people often struggle with silently. Farmers and farmworkers say financial issues (91%), farm or business problems (88%) and fear of losing the farm (87%) impact their mental health, according to a 2019 poll sponsored by the American Farm Bureau Federation.

"Rural people take pride in taking care of themselves and handling situations," says Ted Matthews, director of Minnesota Rural Mental Health. "That positive thing can become a negative when they need help and they have too much pride to ask for it."

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WARNING SIGNS OF DEPRESSION When it comes to warning signs of depression and anxiety - whether in yourself or someone else - Dr. David Merrell says one of the main things to look for is a loss of enjoyment.

"You stop doing the things that you enjoy doing, the activities, the fishing, whatever it is," says Merrell, the on-site medical doctor for Syngenta in Greensboro, North Carolina. "Individuals who are starting to face depression and anxiety find there's a mounting weight on them that makes those activities no longer enjoyable."

Weight gain or weight loss can be another sign, as is increased emotionality, such as becoming tearful over simple interactions. "Maybe deadlines are being missed where they never used to be missed, fields aren't getting planted when they used to," Merrell says.

ADDITIONAL SIGNS INDICATING THAT A PERSON MIGHT NEED HELP INCLUDE: • Decline in care of crops, animals and farm • Deterioration of personal appearance • Marriage issues • Opioid abuse • Withdrawing from family and friends • Buying more life insurance • Increase in physical complaints, difficulty sleeping • Giving away prized possessions • Comments like: "I have nothing to live for," and "My family would be better off without me."

GIVING AND GETTING HELP Many experts suggest that listening nonjudgmentally, with care and concern, is often the most effective way people

can help someone facing anxiety or depression. If someone in your life needs to talk, be sure to listen and don't blame, Matthews says.

"All of us in rural communities are in this together," says Matthews. "If people don't know what to do, they do nothing. More medical doctors and psychologists would be helpful. But without community involvement, little progress will be made."

For the person suffering from depression, proactively finding that kind of support system is crucial, Merrell says.

"This I cannot stress enough: Find somebody you can confide in to say, 'I'm having a hard time,'" he says. "That person might be a friend, a spouse, a clergy member or a mental health professional who will be able to give you tools and say, 'Hey, next time this comes up, here's what you've got to do.'"

of the Farm Bureau Federation and National Farmers Union to combat opioid addiction."

ADDITIONAL MENTAL HEALTH RESOURCES To get mental health counseling or to learn more about mental health issues, contact these organizations: American Foundation for Suicide Prevention, afsp.org Employee Assistance Program, www.workhealthlife.com • Make It OK, makeitok.org/resources • National Alliance on Mental Health, www.nami.org • National Suicide Prevention Lifeline, 1-800-273-8255 • Ted Matthews, www.farmcounseling.org • •

To learn more about Syngenta and read more stories about trending agriculture topics, visit www.syngentathrive.com.

BPT

These conversations don't always require going into an office. "There are a lot of telehealth opportunities so you can seek help from professionals over the phone," Merrell notes.

Today, there are more outlets for help than ever before.

"Major land grant universities, extension agencies, commodity groups, agribusinesses - they're all looking at it now. It comes up at almost every ag conference I've gone to in the last year or two, which is a huge change," says Watson-Hampton. "There are farm crisis centers and farm resources like Farm Town Strong, which is a collaboration

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Mind & Body | 2021

MORE COMMON

THAN DIABETES ‘It Impacts Weight, Sleep and Mental Health’: What You Need to Know About Your Thyroid Michele Adams is quick to say, “I don’t want to throw anyone under the bus,” but it took her being hit by a car for her thyroid disease to finally be diagnosed.

Adams has always been an active person, but for a few years, she had felt tired and had a constant tightness in her throat. She was diagnosed with post-nasal drip but did not feel relief after a year of treatment.

The incident resulted in an MRI scan. Adams was not seriously injured, but doctors noticed something unexpected. The scan revealed nodules in her lower neck, which suggested thyroid disease.

“I now realize I had symptoms of a thyroid condition for years,” Adams said. “I’d had it up to here with not feeling like myself. Once I had the MRI results, I knew to seek out a thyroid expert, and I found an endocrinologist.”

WHAT YOU PROBABLY DO NOT KNOW ABOUT YOUR THYROID Thyroid disease is more common than diabetes and heart disease, but more than half of Americans with thyroid disease are unaware, according to the American Association of Clinical Endocrinologists (AACE). This lack of awareness can endanger a person’s health and well-being.

The thyroid is a butterfly-shaped gland located low in the front of the neck below the Adam’s apple. It produces thyroid hormones that influence almost every cell, tissue and organ in the human body.

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COMMON SIGNS OF THYROID DISEASES INCLUDE: Unexplained changes in weight Depression, anxiety or feelings of irritability “I thought this exhaustion, hoarse voice and lump in my throat were just my new normal,” Adams said. “I’d accepted it, and I shouldn’t have.”

During this time, Adams went on a bike ride in northeastern New Jersey – something she still does frequently. However, on this day, Adams was struck by a car as she was biking.

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Changes in memory or ability to concentrate Joint or muscle pain or weakness Fatigue or trouble sleeping Fast or irregular heartbeat Irregular menstrual periods

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Mind & Body | 2021

5 WAYS TO IMPROVE YOUR HEART HEALTH

If you worry that you or someone you love will get heart disease or even have a heart attack, it’s understandable.

Grab a loved one and dance in your kitchen.

Heart disease is the leading cause of death for men and women in the United States, according to the National Heart, Lung, and Blood Institute (NHLBI).

Research shows you can lower your risk, particularly if you team up with family, friends or co-workers. This kind of social support may be the key to your success.

To mark American Heart Month, NHLBI, one of the National Institutes of Health, is inviting people across the country to team up and join #OurHearts, a national heart health initiative that encourages people to improve heart health together.

“Studies show that having positive, close relationships and feeling connected to others benefits overall health, blood pressure, weight and more,” said NHLBI’s Dr. David Goff, director of cardiovascular sciences.

Consider these five tips that can help lower your risk of heart disease: RISK: INACTIVITY Solution: Move more throughout your day. Aim for at least 150 minutes each week of physical activity. Build up to activity that gets your heart beating faster and leaves you a little breathless. If you’re busy, try breaking your daily activity into 10-minute chunks.

Stay motivated: Make walking dates. Join a pickup soccer or basketball game. Join a fitness class with your neighbor.

Grab a loved one and dance in your kitchen.

RISK: AN UNHEALTHY DIET Solution: Consider an option like NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan, which is free and scientifically proven to lower high blood pressure and improve cholesterol levels.

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Stay motivated: Invite friends to cook up heart healthy recipes together. Start a lunch club at work and trade recipe ideas.

RISK: SMOKING, EVEN OCCASIONALLY Solution: Quitting can be beneficial to your overall health, even if you’ve smoked for years. Set a quit date and let those close to you know. If you’ve tried quitting in the past, consider what helped and what made it harder.

Stay motivated: Ask your family and friends for support or join a support group. Find resources and connect with a trained counselor at 1-800-QUIT-NOW or smokefree.gov.

RISK: INADEQUATE OR POOR-QUALITY SLEEP Solution: Sleeping 7-8 hours each night helps improve heart health. Try going to bed and waking up at the same time each day. Getting a 30-minute daily dose of sunlight may also improve sleep.

Stay motivated: Resist that late afternoon nap. Turn off all screens at a set time nightly. Relax by listening to music, reading or taking a bath.

RISK: UNCONTROLLED STRESS Solution: To help manage stress, try relaxation therapy and increase physical activity. Talk to a qualified mental health provider or someone you trust. De-stressing may also help improve sleep.

Stay motivated: Join a friend or family member in a relaxing activity like walking, yoga or meditation every day.

Learn about heart health and heart healthy activities in your community at nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends, colleagues or family members are being heart healthy together.

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HEALTH

WELLNESS

D I R E C T O R Y AMERICAN LEISURE

1118 Ocean St., Santa Cruz • 831.423.2425 3550 Stevens Creek Blvd., San Jose • 408.446.9350 americanleisurepatio.com American Leisure has been family owned and operated for over 40 years. We have two locations to serve you. Come see our outstanding collection of indoor and outdoor furniture, home décor, umbrellas, fire pits, patio heaters, gifts, cushions, teak, artwork, and much more.

We are not happy until you are happy!

BAY FEDERAL CREDIT UNION

831.479.6000 • bayfed.com Bay Federal Credit Union is a full service, not for profit financial cooperative. We provide personal and business banking services but, unlike a bank, we’re owned by our accountholders and members like you! Our goal is to be better than a bank by delivering outstanding service, competitive savings yields, low loan rates, and many low and no-cost services.

CLEAN JUICE

100 Rancho Del Mar, Aptos 831.661.0614 • cleanjuice.com Clean Juice cold-press juice cleanses give you the quick and convenient solution you need and are packed with nutrition. Following a Clean Juice cleanse is a great way to give your body the attention it needs—fresh, healthy, and safe organic ingredients in a convenient juice cleanse program!

COMMUNITY BRIDGES

519 Main St., Watsonville 831.688.8840 • communitybridges.org Since 1977, Community Bridges has been a catalyst for a brighter future by delivering fundamental resources for the people of Santa Cruz County. Our family of ten programs serves thousands of local children, families, and seniors each year. We offer crises support, case management services, early education, grade school tutoring, as well as classes in breastfeeding, nutrition, parenting, and literacy.

CORRALITOS FEED (Country Store) 2895 B Freedom Blvd, Corralitos 831.722.7884 • corralitosfeed.com

CORRALITOS FEED (City Store)

1486 Freedom Blvd, Watsonville 831.728.2244 • corralitosfeed.com Visit our Country Store in Corralitos for boots as well as horse supplies including straw, hay, and alfalfa. Visit our City store in Watsonville for all your pet needs. We also have live animals including birds, reptiles, rabbits, chickens, and fish, along with the full line of products and food for these pets. Come by and say hi and let us help you with all your critters!

CURVES

7000 Soquel Drive, Aptos 831.688.2348 • curves.com Over 25 years ago, Curves changed women’s fitness by delivering studio fitness without the premium price. While workouts are only 30 minutes, you feel the benefits long after. Unlike traditional gyms, a Curves membership gives you the tools and support you need to reach your goals and set the stage for a healthier, more active future. The

Curves gym workout is convenient—combining strength training and cardio plus stretching—to strengthen your whole body.

DEL MAR CAREGIVER RESOURCE CENTER

9000 Soquel Ave. Suite 103, Santa Cruz 800.624.8304 • delmarcaregiver.org Since 1988, Del Mar Caregiver Resource Center (CRC) has served families of persons living with Alzheimer’s Disease, Parkinson’s disease, Stroke, Traumatic Brain Injury, and other conditions that may result in memory loss and confusion. We are a nonprofit service organization serving the counties of Monterey, Santa Cruz, and San Benito. Our trained professional staff are tuned-in to the experiences and issues caregivers face, ready and able to connect, listen, and support.

Laser Skin Resurfacing, Injectables, Skin Rejuvenation, and more. We use the best and most cutting-edge state of the art technology in Santa Cruz County. Make an appointment for a free consultation so that we may answer all of your questions and get your started on a brand new you!

PET PALS DISCOUNT PET FOOD AND SUPPLIES

3660 Soquel Dr, Soquel 831.464.8775 • petpals.com Pet Pals Discount Pet Food and Supplies has been family owned since 1987. We are not a chain or franchise. Our friendly and knowledgeable staff is ready to help you and your four-legged friends find exactly what you need. We take pride in our local roots and give back to the Santa Cruz County pet community whenever possible.

GATEWAY SCHOOL

ROBERT MATIASEVICH., DDS

GOAT SANTA CRUZ

SANTA CRUZ COUNTY PUBLIC WORKS

126 Eucalyptus Ave, Santa Cruz 831.423.0341 • gatewaysc.org 2020 marks an important milestone in Gateway’s history – 50 years of providing families with an exceptional educational experience. Students and alumni proudly embody the school’s values and inspire future generations as Gateway embarks on its next 50 years. We are a community dedicated to nurturing academic excellence and intellectual curiosity, high character and personal compassion, and individual agency and engagement.

1055 17th Ave, Santa Cruz 831.216.5659 • goatsantacruz.com GOAT Santa Cruz is born from adversity, innovation, perseverance, and great optimism for the future. The Novel Coronavirus has devastated our physical health and local economy and upended our social support networks.

You asked for opportunities to augment your new virtual fitness programs with an in-person, connected, fitness routine. GOAT Santa Cruz is our response to you!

KAISER PERMANENTE

1775 Dominican Way, Santa Cruz 831.316.1580 • santacruzdentist.com As a second-generation dentist, Dr. Matiasevich was raised in Santa Cruz. Dr. Matiasevich teaches other doctors inside and outside his practice. He utilizes his extensive training and experience to treat even the most challenging dental situations. His commitment to “doing it right” and ability to “handle just about anything” has won him the admiration of patients and other doctors.

701 Ocean Street, Room 410 Santa Cruz, California 95060 • 831.454.2160 dpw.co.santa-cruz.ca.us/Home/Sanitation.aspx The Sanitation Division of Santa Cruz Public Works is responsible for the collection of wastewater (sewage) for several sanitation districts and county service areas located within Santa Cruz County, providing water service (Davenport only), and Environmental Compliance.

SECOND HARVEST FOOD BANK

1931 Main St., Watsonville• 831.768.6600 Health care doesn’t have to be complicated. We’re here to help you make the health care choices that are right for you. Get answers to your questions, become a smarter health care consumer, and see what it’s like to be a Kaiser Permanente member. You deserve high-quality health care that’s simple, personalized, and hassle-free.

At Kaiser Permanente, it is.

800 Ohlone Parkway, Watsonville 831.722.7110 • thefoodbank.org Help Second Harvest Food Bank Santa Cruz County continue to fill the gap and feed hope by providing healthy food throughout the current crisis and beyond. 100% of the funds raised during Holiday Food and Fund Drives goes to providing food to distribute at our 165-partner agency and program locations. Second Harvest Food Bank has the ability to provide 4 meals for $1

KINDPEOPLES

STAFF OF LIFE

3600 Soquel Ave., Santa Cruz • 831.471.8562 533 Ocean St., Santa Cruz • 831.515.4114 kindpeoples.com KindPeoples has two locations in the iconic beachside community we call home. We take pride in providing an enriching cannabis experience for people from all walks of life. One thing has never changed, our commitment to providing superb customer service and the highest quality products from trusted vendors.

LASER HAIR SOLUTIONS

783 Rio Del Mar Blvd. Ste 71B, Aptos 831.689.9830 • Facebook Laser Hair Solutions specializes in beautifying you!

Services include Botox, Fillers, Laser Hair Removal,

906 East Lake Ave., Watsonville (opens March 30!)

831.726.0240 1266 Soquel Ave., Santa Cruz • 831.423.8632 www.staffoflife.com From our beginning in 1969, we have grown from a small natural foods bakery into a major natural foods supermarket that has become a Santa Cruz tradition.

Our promise to our customer is simply to offer the best products at the best price. We pride ourselves on having the most complete selection of natural foods at the lowest prices. Enjoy your visit to our website and please stop by our store soon. You'll be impressed with our size, our selection, our customer service... and most of all our prices.

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