wellness matters march/april

8/12/2019 Wellness Matters March/April

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WELLNESSThe Art of Living WellMarch/april 2014 Vol 11 Matters

A Daily Journal Publication

Spring cleaning your life, bodyand soul Can you live life naturally?

What you need to knowabout going gluten-free

Can slow eating speedmetabolism?

www.mattersmags.com


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Spring cleaningI like a messy desk. It doesnt bothme. But I know it isnt very efficieSome people nd that odd. HowevI cannot tolerate it if theres a glassmilk left out on the counter.

Some people see Spring Cleaningan excuse to clear out their whole

and some people might want and need that.

A lot of us just need to reset the one or two things that havegotten away from us in the past few months. Others of us seespring as the renewal of life and a chance to take a breath.

The point is that all of us associate different ideas with Sprin

Cleaning, and we are all right about what we think. Cleaningdesk could help me get on top of my work a bit better. I mighthat. Maybe I should get over the milk on the counter and notit bother me in essence clean it from being a stressor.

Or maybe I do neither, and just embrace the beginning of theseason. This months issue explores a lot of different ideas arothat topic, and there are several ideas that can be applied veryeasily to your life.

Some people may explore the idea of Going Natural this spand others might be considering going Gluten-free. Check our features on these topics.

Personally, I will be trying to eat a little be slower, and you caread about that concept as well.

We also have articles about the spiritual and mental ideas ofSpring Cleaning and an article about literally cleansing thebody. Whatever Spring Cleaning means to you, these pageshelp you with ideas and guidelines.

As for me, I havent decided whether spring will be a time foto clean my desk, or if I clean my stress and get over the cup

milk on the counter. But my choice will be mine, and it will hto relax my spirit and help energize me for the year to come.

Be well. Justin Raisner

Managing Editor

From the editorFeatures:

Gluten free can work if planned properlyBy Jenna Chambers page 5

Living life naturallyBy Rachel Schuster page 6

Easily rev up your metabolismBy Stacy Fradkin page 8

Cant keep up? Do just one thingBy Bobbi Emel page 11

Columns:

Mindset Matters Spring cleaning for your psycheBy Susan Gold page 4

21st Century Wellness Spring is a time for letting goBy Courtney Jonson page 10

Mind Your Moments Mind full or mindful?By Cassie Schindler page 12

Nutritional WellnessFresh juice for a fresh start By Lauren Picciani page 14

Recipe:Cauliflower Potato SaladsLite for Life page 16

Wellness Resource Directory page 18Business TherapyLightening your load By Susan Schwartz page 19

Cover: DJ Designers

3 Wellness Matters March/Apr


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Managing EditorJustin RaisnerCreative DirectorNicola ZeuzemAdvertising DirectorCarol RaisnerAdvertising RepresentativesSue Kaufman

Adrianne Killeen

PublisherJerry Lee

Co-FounderCassie Schindler

Contributing & Guest WritersJenna Chambers Bobbi Emel, MFTStacy FradkinSusan GoldCourtney Jonson

Lauren PiccianiNatalie MinerDierdre NewmanRachel SchusterSusan Schwartz

Business Ofce800 Claremont Street, Suite 210San Mateo, CA 94402

To advertise (request a media kit),suggest a story, or carry Wellness MattersMagazine at your location, contact:[email protected] Matters Magazine is a freebi-monthly publication, supported solelyby our advertisers.This publicationassumes no liability for improperor negligent business practices byadvertisers or contributing writers.

All content The San Mateo Daily Journal

Mindset MattersSpring cleaning for your psycheBy Susan Gold

S pring cleaning can feel like anunpleasant imposition and over- whelming task. But for some of us, the

dusting, scrubbing, discarding, and re-organizing brings a sense of well-beingand preparedness for all of the otherchallenges of life. In the same way,an imaginary spring cleaning of your psyche can bring clarity, fresh thinking,and a sense of starting anew.

Te word psyche comes to us fromthe heroine of the well-known Romanmyth, Psyche and Cupid. Psyche hadsome daunting chores of her own, and we can learn from her experience:

Having lost Cupids love, Psychedesperately turns to her worst enemy,her mother-in-law, Venus, for help to winhim back. But Venusenvious of Psychesmesmerizing beautytreats her plight asan opportunity to seek revenge.

In the guise of supporting Psyche, Ve-nus assigns her one seemingly impos-sible labor after another, each designedto destroy her beauty and break her spiritincluding a descent into the underworld.

Each new undertaking at rst leaves

Psyche brokenhearted and defeated.But, this being a myth, she is saved bydivine intervention and other fantasti-cal help. Not only does she ultimately win Cupid back, but alsoas symbol-ized by her return from the underworld,she is metaphorically reborn.

At its heart, the Psyche myth teachesus the importance of facing challenges to prepare our psycheour soulsfor love,or that about which we are passionate.

You cant count on gods and beingsof a mythical realm to help you, but you can enter your own imaginalrealm to help get your psyche in or-der. Keeping in mind that the imagi-nation is a powerful tool for mani-festing change, you might benefitfrom trying this self-guided imagery

exercise.Close your eyes, notice where you aresitting and how your body is supported,focus on your breathing, and release ten-sion from your head down to your feet.

Make a mental list of all of the realand perceived blocks that have been preventing you from reaching a goal ortransforming your soul.

Now, imagine a cluttered roomthe room of your psyche when it getsbogged down with self-doubt and

inertia. Maybe there is a heap of uselessappliances, games with missing pieces,old clothes, and piles of outdated mailand paperwork, all representing thedisorder of your inner being.

Supply your metaphorical room with everything you need to clearand cleanstorage boxes, organizers,trash bags, detergents, and sponges.

Now imagine that recycling trucksare parked just outside the window ofthat room, waiting for your deposits.

Once you jettison the litter, remodelthe room into one in which youdenjoy spending time.

You can paint the walls, lay down anew floor, and rearrange the furnitureif youd like. Notice what it feels like tobe in this fresh space by experiencingit with all of your senses. Now with theroom of your psyche clear, imagine yourself successfully overcoming yourlist of blocks.

When you open your eyes, writedown a small action step you will tain the next week.

Like physical spring cleaning, this process that needs periodic repeatinTe good news is that imaginal cleaning can be done from the comfort of your couch.

Hypnotherapist Susan Gold helpclients gain clarity, resolve blocks

spark change. Among her speciaare stress management, weight loss,

building self-condence. Visitsusangold.net or call 650-532

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By Jenna Chambers

Gluten is something we unknow-ingly love to eat. Its a strong,stretchable, and sticky protein foundin grains specically wheat, rye, andbarely that is commonly used tomake foods we love to indulge in like penne pasta and cupcakes.

But the protein that gives pizza doughits stretchiness and breads its chewinessis increasingly being avoided in a phe-nomenon called the gluten-free diet.

Going gluten-free appears to be thelatest trend in fad diets. Tose whohave adopted the lifestyle, includinga handful of celebrities, proclaim thebenets to living completely gluten-free.

Its been said to be healthier forthe general public -- helping with

weight loss and making one feel bet-ter physically. But there are also smallfractions of people (about 1 percentof Americans) who have intoleranceto gluten forcing them to adopt thegluten-free diet for medical reasons.

he National Institute of Healthdescribes celiac disease as an autoim-

mune disorder that is triggered by theingestion of gluten causing damage tothe intestine. hus, for those whosebody rejects the protein, eliminat-ing it from their diet is necessary to prevent nutritional deciencies.

So what if you dont have glutenintolerance? Is there harm in trying thegluten-free lifestyle?

Te gluten-free diet has grown im-mensely popular in recent years andis said to have benets to those whodont have intolerance to gluten. But,before trying the diet, it is importantto consider that there are also somehealth risks associated with eliminatingthe protein from your diet if you haventbeen diagnosed with celiac disease.

Nutritionists state that the majority of people who adopt this lifestyle are doingso because of the idea that going gluten-

free is the key to instant weight loss.Gluten forms as wheat our is addedto water and kneaded into dough whichgives structure to our favorite bakedgoods and foods. Te Celiac DiseaseFoundation explains that without thegluten to give foods structure and holdit together, manufacturers add more fats

and sugars for that purpose instead. As more people embrace the glute

free lifestyle, gluten-free options havbecome more common in restaurantsbakeries, and grocery stores alike.

Its important to note that gluten-free doesnt equal calorie-free. Tegluten-free cookies in the snack aisleat the grocery store still have the sam

amount of calories as the non gluten-free cookies.Gluten-free also doesnt necessaril

mean healthy. When people removegluten from their diets, they are tak-ing away nutritious vitamins found in whole-wheat products, which couldlead to nutritional deciencies.

A gluten-free lifestyle does come some health risks, and before decidinto try the diet, it is important to examine how it could impact you persona

Gluten-free diets can be a good wto eat better foods if planned propely. If in your gluten-free diet you athe over-processed foods packed wfats and sugar and focus on freshfruits, vegetables, and lean meats, icould have a positive impact on yodiet overall.

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Living lifenaturally By Rachel Schuster

The past decade has broughtcertain trends to the publicthat have impacted the waysthat people choose to livetheir lives.

Some trends (gaucho pants, crocs)are something people try to for-get ever happened, while others

(Livestrong wristbands, smartphones)have actually had a positive effect orbeen benecial to many consumers.

One new fad is the idea of going allnatural, or attempting to use the bare

essentials in order to heal the body,mind, and soul.

he most popular branch of thisnew fad originated on Instagram, where users would post selfies oftheir bare faces with the hashtag#nomakeupmonday. No MakeupMonday was created in order to give

a chance for people to help heal theirskin from the chemicals and bacteriathat cosmetics leave behind on theskin.

Prior to the start of this trend, the Journal of Applied Microbiology pub-lished a study in 2011 on the molecu-lar analysis of the bacterial diversityof the forehead to estimate the influ-ence of makeup on the skin.

he results demonstrated thatthe forehead skin of female subjects

exhibited larger bacterial diver-sity. However, when the data of thefemale subjects wearing makeup wasremoved from the experiment, there was no significant difference between

male and female bacterial diversityFemales who used makeup every

day, showed significantly highermicrobial diversity on their foreheaskin than other female or male sub jects. In essence, the study claimedthat the use of makeup appears tothe most important factor for causi

a remarkable increase in the bacterdiversity on the forehead skin of thsubjects investigated.

Certain types of bacteria, like pr pionibacteria, live in the hair follicof skin and contribute to acne. Inorder to prevent this from happenithe new trend of reducing the use omakeup has begun to pick up speedamong teens and adult women.

he No Makeup Monday movemis prevalent all over the media on

blogs, online campaigns, Facebook pages, celebrities, umblr, magazinand talk shows.

Many women have reported feelliberated, inspired, and apprecia-



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tive of the value of real beauty. Some women have been so af fected by theexperience, they choose to go make-up-free everyday. Others lessen theamount applied daily or simply stickto the No Makeup Monday event.

Another branch of the fad is the

ever so popular tea diet. Both menand women have recently been at-tempting to lose weight via one ofthe highest-demanded brews in the world.

While diet tea tastes similar tomany black or herbal teas, somemay contain a laxative element, andshould be drank in moderation in or-der to prevent vomiting, nausea, per-sistent diarrhea, abdominal cramps,and even fainting and dehydration.

he concept of diet tea can be in-terpreted as false advertising since inreality, any unsweetened, natural teacan promote weight loss. If you wantto pursue a tea diet, you can focusless on the detox teas, and more onhow and when you drink the cups.

here are so many types of teas onthe market its hard to know whereto start, but as long as it doesnt have

added sugar or sweeteners, yourechoosing correctly. his doesnt mean you have to avoid flavored teas andif you can stick to all-natural ingre-dients. Its important that you drink your tea straight since the additionof milk neutralizes the fat-stomping

ability of tea.iming wise, you can start bysubstituting tea for morning coffee, which can save calories. Later on, youcan ask for iced tea (unsweetened)instead of soda for lunch and dinner.Sugary or even diet sodas have beenknown to actually have the oppositeeffect on weight loss. You can alsohave a warm cup of tea to satisfy anafternoon craving since some proper-ties found in green tea actually have a

glucose-lowering effect, which inf lu-ences cravings and may help controlhunger.

During the evening, drinking oneglass of tea before dinner fills up partof your stomach, which means that youll be less hungry when it comes tofood. Cool tea is important, too, as itneeds to be heated up by the body inorder to be metabolized; this expends

extra calories, meaning more weigloss.

Finally, having a cup of herbal (dcaf) tea before bed, regardless of y weight loss goal , can help to relax your body and brain. Because a gonights sleep contributes to sheddin weight, set yourself up for a succe

ful sleep with tea. A less popular branch of the newall natural trend is the removal ogluten from ones diet.

hough this all natural trendcould potentially have positive benefits, there are other ways to maint your health and appearance; simplthings you can do daily to preventgerms, unnecessary weight gain, aobtain a rejuvenated feeling.

Exercising at least three to five

times a week will help to get you ishape. A simple work-out would b walk/jog/run for at least 10 minuteor longer. Doing situps, crunches,side crunches, and pushups will wout the main attractive features on your body.

Wearing lotion will keep your skageless and reducing the use of flaand curling irons will keep your hafrom becoming extremely damage

Also, washing your hair every

other day will allow the natural vi-tamins in it to nourish the scalp anstrands. But be careful that it lookclean and healthy, not greasy.

A really important tip is to not b your nails, which puts germs into your mouth and is actually bad for your teeth. If youre having a hardtime with this, mixing lemon juice

abasco sauce with your nail polis will make your nails taste awful w you bite down on them. Also, wea

acrylic nails can be beautiful, but ihard to bring back their health afteremoving them.

he most important thing to feelbetter emotionally and physicallyis to be confident. A very attractivfeature in both females and males,confidence will help you feel happand look healthier, a priceless comnation.



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Easilyrev up yourmetabolismBy Stacy Fradkin

One of the easiest ways to increase your metabolic power is to eatmore slowly. What, no superfood sug-gestions? What about weight training?

How about eating breakfast every day? All of those elements are important,

yet amazingly, the practice of eatingmore slowly can impact hunger,

weight and digestion in a simple yet empowering way.

In order to understand whyslow eating works, you need

to understand how your mind,body and specically yourmetabolic power react to stress.

Te physiologic stress response isa primal reaction to any experienceof danger. Lets start with the animal

kingdom. When an animal is beingchased as prey, all of its blood ow gto its head, arms and legs for thinkinghting or running. It is the same fo you. If you are in danger, your bodystore fat, not build muscle or assimilnutrients making it virtually impossifor you to metabolize anything.

Tat is because your mind is busymaking important decisions. Am Ihurt? Should I run or ght? You doneed to digest your lunch when youmay be running for your life.

Your body needs all of its capacifor reacting to the danger, so it shudown digestion and muscle buildinin order to conserve energy. Accoring to Dr. Lissa Rankin, as humans we can experience up to 50 stressresponses in one day. his happen

because any threat whether real orimagined will instigate one. A heaargument, verbal attack or pressure work/home will do it.

hat small voice inside of you thsometimes says you are not good



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enough or thin enough will bring it onas well.

Interestingly, fast eating will alsoinduce a stress response within yourbody. You most likely know that ittakes your brain about 20 minutesto recognize that you are full. Well, what happens when you are on

deadline and only have 5 minutes toeat your salad? As your mind doesnot recognize the invader entering your body ( food) it begins storingfat, not building muscle or assimilat-ing calories and nutrients. Digestionshuts down. In addition, unwantedhormones are released. he mostcommon one is cortisol.

According to Dr. Sara Gottfried, oomuch cortisol prompts your body tostore fuel in places it can be used easily

as fat, such as your waist. And the kicker is after the stressresponse ends you may still be hungrybecause your brain has not had anopportunity to receive a message from your stomach that it is full.

Although I personally understand thestress response and practice slow eat-ing, I was unsure if it really made a dif-ference. So, I conducted a one personstudy.on myself.

While on retreat I decided to takea whole hour to eat lunch. I took myusual portion of chili, salad, steamed

veggies and a cookie. I sat facing a window overlooking a beautiful forestand began to eat. I really took my timechewing and pausing in between bites.

It was not easy but I took the entirehour to eat. Ten something interest-ing happened. I was not hungry atdinner. Tat is unheard of for me as Iusually have mid-afternoon hunger.

I ate dinner slowly; although I couldnot stretch it out to a whole hour, I didnot eat as much. Te next morning as I

was walking, I noticed that I was the onlyone doing so. Where was everyone? And then it hit me. Breakfast. Tey

were going to breakfast.I completely forgot because I still

wasnt hungry.

Slow your eating: Ask yourself the following: Am

slow, medium or fast eater? Ten set your intention. Like, I am going to cmore slowly or put my fork downbetween bites.

Tink about the surroundings in whic you eat. Can you enhance them in ord

to encourage you? Park in a pretty placto eat if you are in your car or face a wdow if you are eating inside.

Make it a point that whatever theconditions you will slow it down. E pecially if you are eating for comf You and your body deserve to expeence pleasure while doing so. And will give your metabolism a chanc work its magic on that cookie!

Most importantly, dont beat your-self up for not being able to do it at

rst. Like most things in life this tak practice. Tat moment when you realize you are eating too fast is a gift - agolden opportunity to take a breath,evaluate and move on. Your stress leand waistline will thank you.

Gain clarity, Resolve blocks, Spark changeHypnotherapy can help you:

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21stCenturyWellnessSpring is a timefor letting go By Courtney Jonson

E ver wonder where the term SpringCleaning came from? Ever wonder why with the rst hint of springtime weeagerly reach for our mops and broomsand start furiously cleaning the house?

Whether we are conscious of it or

not, we intuitively understand that lessmeans more, and the clearing processoffers the promise and anticipation fornothing more than life to come in andtakes its place.

We appreciate that spring representsnew beginnings, a chance to renew theself, to emerge after a long winters rest with a new expression of who we wantto be and what we want to do.

And we understand that in orderfor new growth to happen, we need to

create space. For this reason, we arehappy to clean out those junk draw-ers, purge out the over-stuffed closets,make a dump-run and clear the garage.

Tere is no mistaking it. Spring is thetime of year most commonly associated with a top-to-bottom scrub down. Withall that being said, what better time of

year to discuss this principle as it ap- plies to the cleansing of our bodies?

Te act of cleansing the body isnothing new; it is an ancient practicesewn throughout the fabric of culturesaround the world.

But what does it actually mean tocleanse or bodies? Tere is, arguably, so

much conicting information out thereon the subject, leaving one confused onhow to approach this very important act.

Te ability of our body to effectivelyuse our built-in waste removal systemsis at the heart cleansing. Ideally, we keepour bodys ability to process and remove waste working all year round, but springdenitely offers us the opportunity to pay respect to this very important body process.

Te safest way to take-on a body

cleanse is to simply lighten the load of what we put in our bodies while support-ing the ways we remove waste out of ourbodies.

In other words, minimize whats com-ing in while maximizing whats going out.

Suggestions to make it simple and safe:ry what we call in functional medi-

cine, an elimination diet. An elimina-tion diet means only eating lean turkey,chicken, sh, fresh vegetables, berries,raw nuts and seeds, and healthy oils like

olive, macadamia nut and hemp seed.Cut down on alcohol and coffee. Sub-stitute herbal teas, great tea, liver-supportteas.

Drink at least two quarts of puriedor spring water per day. A good rule ofthumb is to drink half your body weightof water in ounces.

Make an oil change. If not already ding so, use olive oil as salad dressings.

Eat breakfast every day including protein and fat such as eggs, nuts,seeds, meat, poultry, sh.

Shake up your lymphatic uid andboost circulation with movement, msage, rebounding (mini-trampoline),

jump-roping, and deep breathing.Laugh each day; it helps alkalize tbody and release stress.

aking cleansing baths: Use Epsoor sea salts.

Sweat it out through infrared saunUse a dry brush for your skin befo

your morning shower.Tere are thousands of theories

about cleansing approaches. On top that, it seems everyone has their ownopinion on how you should live and

what you should eat.But nothing is more real than yourrst-hand experience. Learning tolisten to your own body and make yown decisions about what works besfor you gives you the wisdom to preand welcome each of your springtimto come.

Courtney Jonson, L.Ac., is a licacupuncturist and primary c

provider in the state of Califo

Courtney has dedicated herself to practice of Functional Medicine, a hi personal system of care alternativthe frustrations of being treated in

main stream healthcare system.courtneyjonson

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CANT KEEP UP? Do just one thingBy Bobbi Emel

Isat looking at my desk, a sense of

incapacitation growing inside me,applying pressure on my ribcage fromthe inside out.

I had too much to do. And it was all spread out on my

desk. I was looking at it and it waslooking back at me shouting, Youneed to do something with us! Wevebeen sitting here for days!

So I did what I usually do whenoverwhelm sets in.

I froze.

I couldnt decide what to do rst, what was most important, or whatorder I should do things in so I satthere, incapacitated.

And this was not the rst time thisscenario had played itself out. I ama chronic avoider so I unfortunatelynd myself sitting at a desk with vari-ous notes stuck here and there, each with a reminder to complete some task.

Youd think Id learn.

And, for some reason, this time I did.I dont know if it was echoes ofreading David Allens Getting TingsDone many years ago, reading somekick-ass productivity blogs lately, orremembering the motto of my last

boss: Never let anything pass over your desk more than once, but some-how it came to me.

Just do the thing in front of you. A cautious trickle of relief started

to thaw my frozen state. Could it be

that simple?I picked up the note that was clos-est to me. My usual inner protestskicked in. Its not most efficient todo this one first! You should priori-tize!

I did it anyway. It felt great! I hadaccomplished a task, even if it wasout of order. I threw the first noteaway and picked up the next onethat was in front of me. I finishedthat task, too.

You know the rest of the story. Af-ter a while, my desk was clear savefor a few notes with tasks that couldonly be completed at a future date.

How to do what is in front of youTis idea is actually a very active

version of mindfulness.It requires you to notice what is in

front of you, have no judgment aboutit, and just do it in the present mo-ment without thinking about the past

or future.1. Look at what is in front of you.

Maybe it is a tangle of materialthings like the notes on my desk.

Or maybe youre looking at a series

of life changes that caught you off-guard and completely surprised.

2. Pick the thing closest to yIf its a to-do list, choose the rst

item.If youre staring at a closet that

needs to be re-organized, grab thething nearest to you.If youre trying to decide whether t

leave your husband or stay with him,choose that to work on.

3. Do something with it.Complete the task on the to-do

list, even if its more efficient todo three other things first. I dontcare. Do the thing in front of you.

When you grab the thing out of

the disorganized closet, do some-thing with it. Dont just set it down,make a decision: keep, throw away,or donate.

When you choose to make adecision about your relationship, dosomething about it. Go see a thera- pist. alk to your spouse. Writein your journal to organize yourthoughts.

4. Rinse. Repeat.

As you accomplish tasks or startmaking your way through a life crisiskeep this process going. Youll still goverwhelmed sometimes. Its okay.

Just take a breath and do the thingin front of you.



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mind your Moments Mind full or mindful?By Cassie Schindler

Y ou wake up in the middle of the night and cant get backsleep. Your mind is racing. Memories, regrets, plans, fears adoubts are zooming by and vying for your attention.

his state of mind, sometimes referred to as Mind Cluttcan wreak havoc on sleep quality (and quantity), concentrtion, creativity and peace of mind.

But, how do we go about de-cluttering our minds when were constantly bombarded with new information (mostof which is neither useful or essential to life), funneled

through the media and our personal technology devices?Like our living spaces, its virtually impossible to clear erything away. However, it is possible to simplify the minspace and do a bit of spring mind-cleaning by followingthese suggestions:



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Observe: Keep a pad and pen by yourbedside. Create three columns; Past,Present and Future.

When you awake in the night,aroused by thoughts, jot them downin the appropriate column. Anunfinished project for work would gointo the present column. Poor self-

dialog pertaining to a failure would belogged in the past column and worryand/or anxiety about an upcomingevent (many of which never come to pass) would go into the future column.Do this simple exercise for a week andthen review the pattern of your nightthoughts.

Are you a worrier?Do you dwell in the past? Are you overwhelmed with the pres-

ent day to-dos that youve taken on?

Observing patterns of thought is therst step to releasing them or a least,quelling them. Reserve: Scientific studies show

that meditation is a powerful way to

rejuvenate the body and mind, butfew can find the time to practice on aconsistent basis. Sure, its challengingto find time in a schedule that has beenpacked to the max. So instead, why notRESERVE or make time for meditationand rest?

Even 5-10 minutes of conscious mind-

fulness meditation scheduled into yourday (sit, close your eyes, bring yourawareness to the breath or sounds inthe room or the sensations in the bodyand when the mind wanders, simplybring it back to the point of focus), notonly provides a rest for the nervoussystem, but also helps you train yourattention, something that has practicalapplications in everyday work/life. Conserve: The definition of conserve

is to keep something safe from beingdamaged or destroyed.

When you look at the quality of yourlife, what is suffering from neglect?

Your relationships to family, part-ner, children, pets or friends? Have

you kept up with exercise, hobbiesand dreams? If not you, who will kthese vital components of a healthyhappy life alive and well?

Although it may not seem do-able at first blush, you can make thconscious decision to delegate taskadjust working hours, unplug from

your smart devices and just say noto commitments that dont fit into abalanced life.

Hold sacred those things that aremost important to you, conservethem and give them priority.

Use the ORC method above whenever you find that life has gota bit messy, because a clean mind ihappy mind!

Cassie Schindler is Co-Found

Wellness Matters Magazine an Mindfulness Coach/MBSR Instruin the SF Bay Area. For more info a

upcoming classes and evvisit: www.MindYourMoments.co

call 650-578

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Health &Wellness Fair

Saturday, March 22 9:30 am ~ 2:30 pmRed Morton Community Center

1120 Roosevelt Avenue, Redwood City

While supplies last. Events subject to change.For more information visit smdailyjournal.com/healthfair or call 650.344.5200

Leading local news coverage on the Peninsula

Free!Make wellness your priority!

Meet vendors that help on every level of your healthy lifestyle.

Talk to the Pharmacists : San Mateo County Pharmacists will be on hand formedication consultation, advice and blood pressure check.

The Peninsula Special Interest Lions Club will perform free health screenings.

Goody bags, giveaways and refreshments!

NutritionalWellnessFresh juice for a fresh startBy Lauren Picciani

Food for thought

S pringtime is ripe for a fresh start.In that spirit, many people look forthe latest way to take their health tothe next level from detox programsto miracle diets, most proposed solu-tions come with a level of complexityin working them into your scheduleand following a list of dos and donts.

Some of these options may be well

worth the effort. But, if you are look-ing for a simple change with profoundhealth benefits to kick off this seasonof new beginnings, look no furtherthan fresh, raw juice.

Heres the thing: even those of usmaking an effort are hard-pressed toeat the quantity of fresh veggies andfruits ideal for vibrant health. Alsoconsider that needs for nutrientsfrom these foods go up with higherlevels of stress. On top of that, thenutrition you derive from eating fresh

produce is largely dependent uponeating while relaxed and chewing well , as well as just how robust yournatural digestive process is.

Juicing extracts and concentratesthe nutrients from far more producethan you would typically eat at onetime, and serves them up in a liquidthat your body can easily digest andassimilate in about 30 minutes (com- pared to many hours to digest a meal).

Supplements may be important

in your health plan, but they can-not compete with the aliveness of juice in terms of its ability to f ill inour foundational need for vitamins,minerals, antioxidants, enzymes and

phytonutrients as provided by veggand fruits.

Tips for getting the mostfrom your juice

Go organic as much as possible toavoid consumption of pesticides andother chemicals used in conventiona

growing. At the very least, clean yo veggies and fruits well.Keep it raw. Pasteurized juices in

bottles with long shelf lives are notthe same. Enzymes, also called thespark plugs of life because they hefacilitate biochemical processes in obodies, are destroyed, nutrients are loand preservatives and sugars are ofteadded.

Limit your natural sugar intake, which translates to keeping it mostly

green. Sweeten your juice with oneserving or less of fruits (apples, or-anges, pears, etc.) and/or sweet vegg(carrots, beetroot, yams, etc.). Yes,these sweet juices are delicious and



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contain many wonderful nutrients,but they also tend to spike your bloodsugar, which works against your goalof vibrant health and sustained energy.If you want to incorporate more sweetfruit and veggies into your diet, eatthem whole or use them to make asmoothie, leaving the ber intact to

help slow the sugar uptake.In addition to, or instead of, sweeten-ing, accent the avor of your juice with just a dash of stronger tastes you enjoy,such as lemon, lime, ginger, herbs and/or garlic.

Consume juice as soon a possible af-ter juicing since nutrients are lost withtime and oxidation does occur. Tatsaid, better to juice and consume laterthan not to juice. Most juices will keepa day or two in the refrigerator.

Drink your juice on and empty stom-ach for fast, easy absorption. And for op-timal uptake of all that amazing nutrition,be sure to slowly swish each sip in your

mouth to mix with saliva and enzymesbefore swallowing no chugging allowed!

Resources and motivationfor a jump-start

Tere are all kinds of juicers on themarket. For an excellent assessmentof options with pros and cons, check

out: http://www.discountjuicers.com/bestjuicer.html . Dont want to spendthe money on another contraption?Use the blender you have to blend your veggies/fruits and then strain out the juice. Dont have the time, you say? Ithought the same thing, but once youdo it a few times with an easy-to-clean juicer, you realize it isnt as challengingas you thought. New habits are alwayshard at rst.

hat said, if you really need a

no-fuss jump start, Whole Foodsnow carries a wide variety of freshgreen juices, as do several local juice vendors check out projectjuice.

com with Peninsula deliveries, as was SF-based cancancleanse.com an juiceshopsf.com. hey are pricey ;however, once you feel the benefit you just may be inspired to make teffort with your own juicer!

Whether youre adding fresh juicto your diet or decide to embark on

juice cleanse or anything in betwee you will feel the benefits. Your ditive system will work better. Yourskin will glow. Your eyes will brigen. And your energy will soar. Yomay even find yourself eating less losing weight.

oo much juice too fast may brinon detox symptoms, such as acne,fatigue or digestive upset; howeverbenefits are to be gained once yourbody adjusts. Cut back temporarily

but persist. Raw juices will put spin your step, and over time, take yohealth and energy levels to amazinnew heights.

HOW TO CREATEA HEALTHY JUICINGOPTIONSTARTERS:

Mild-tasting and make anexcellent base for any juice.Celery contains vitamin Cand is also a good source ofnatural sodium balancednicely with potassium. It alsocontains calcium and some ofthe B vitamins.

Cucumber is an excellentsource of silica, which sup-

ports our connective tissue,including bones, and alsocontains calcium, magnesiumand other minerals as well as vitamin C and B-complex.

ADDITIONS:

Kale, collards and other darkleafy greens are wonderfuladditions to a milder-tastingbase because they are so nutri-ent dense and loaded withcleansing chlorophyll.

Kale is an excellent source ofcarotenes, vitamins C, E andB6 and many trace mineralsessential for good health.

Herbs like cilantro and pars-ley also offer a healthy doseof chlorophyll along withmany other nutrients.

o sweeten things up andadd even more nutrition,apples are loaded with vita-min C and potassium.

Beetroot is an excellentsource of folic acid, man-ganese and potassium; andcarrots contain an abun-dance of carotenes, vitaminK, and biotin, along with vitamins C, B6 and thiamine.

hese are just some of theoptions with a short list ofhealth-promoting nutrients.Explore the produce sectionof your local market. Mix itup. Experiment. he nutri-tion youll add to your diet is priceless.

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CauliowerPotato SaladIngredients1 large head cauliower3 green onions, nely chopped1/4 cup celery, nely diced1 hard-boiled egg, chopped3 tablespoons Ojai Light Lemonaise

or light mayonnaise1/2 teaspoon yellow mustard

1/4 teaspoon of onion powder1/8 teaspoon pepper1/4 teaspoon saltDash of dill

DirectionsQuarter cauliower and microwave covered for approx.

15 minutes or until the cauliower is tender. Texture is

key. It should be able the same texture as cooked potatoeswould be for potato salad. Not too rm, and denitely NOTmushy. Use a fork to test it as it cooks.

Rinse in cold water until the cauliower is no longerwarm. Lay on paper towels to drain. Pat dry if necessary.

You dont want it to be wet when you add ingredients.Chop cauliower into small bites. Place in a large bowl

with green onion, celery and egg. Gently toss. Add Lemonaise, mustard, onion powder, salt and pepper;

fold together gently with a spatula until well combined.

Sprinkle with dill. Cover and chill for at least an hour.Serves 4. , Serving Size Cup Counts as protein, vegetables Recipe from the Lite for Life Cookbook, 2nd Edition Recipe provided by Janet Wesley of Toledo, IA



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Burlingame (650) 344-7148San Carlos (650) 631-6600Menlo Park (650) 323-5483Los Gatos (408) 421-4681



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Wellness Resource Directory Allow ind ividua ls and compan ies who support Wellness Mat ter s t o support you in your s earch for bal ance, peace and wel l-b eing.

It is our pleasure to connect you with these dedicated providers of products and services .

Accredited Portfolio Management AdvisorChartered Retirement Planning Counselor Ameriprise Financial Services, Inc., 1919 S. Bascom Ave. Suite 100,Campbell, CA, 95008. Office: 408.963.2250, Direct: 408.963.2280, Fax:

408.963.239 [email protected]. www.ameripriseadvisors.com/daniel.x.martin. wwww.ameriprise.com

Alternative Way Fitness In-Home Fitness TrainingHelping you reach your health and tness goals using the RX suspensiontrainer and other alternative tools in your own home. Individual orsmall group training available. San Mateo through Menlo Park www.alternativeway tness.com 650-799-0608

Barbara Sabol Rosasco, Financial Advisorwww.BarbaraRosasco.wrfa.com Waddell &Reed, Inc. Financial Well ness: Te balance between livingresponsibly today and planning wisely for tomorrow. 1875 South GrantStreet, Suite 750, San Mateo, CA 94402. Phone: (650)349-2274 x142. www.BarbaraRosasco.wrfa.com Email: [email protected]. Waddell & Reed, Inc., Member FINRA/SIPC

Butterf ly Yoga The Art of TransformationOur mission is to promote transformational fitness, wellness, and joy through mind-body awareness pract ices . Learn from dynamicinstructors who provide compassionate guidance, while offeringintelligent, versatile, and inspiring classes. 1191 Chess Drive Suite CFoster City butterfly-yoga.com 650-762-YOGA

Crystal Glenn, LPCC, RYTCounseling for Creatives + Yoga TherapyIndividual therapy for adults and adolescents with a special emphasisin supporting those in the creative community and healing through yoga, mindfulness, and meditation. Crystal Glenn, LPCC (Lic. #475),RYT. 1710 S. Amphlett Blvd, Suite 210-C. San Mateo, CA 94402. www.crystaleglenn.com. 650-999-0232

Susan Gold, Certified Hypnotherapist HypnotherapyGain clarity, resolve blocks, and spark change with hypnosis.Susan specializes in stress management, weight control, smokingcessation, goal achievement, and building self-confidence. Makingchange is easier than you think! 205 E. 3rd Avenue, Suite 200D, SanMateo, CA 94401. www.susangold.net 650-532-0509

Hart for Health Weigh Less, Live MoreKathy Hart is a Belmont based certified health coach and personaltrainer, offering programs focused on weight loss, muscledevelopment, and nutrition. 981 Industrial Road,Suite C, San Carlos, hartforhealth.com 650-224-7021

HICAP of San Mateo County Health Insurance Counseling and

Advocacy ProgramHICAP is a non-prot organization that is state-sponsored, and volunteer-supported which provides free, unbiased counseling and advocacy forMedicare bene ciaries, their families and representatives. 1710 S. AmphlettBlvd., Suite 100, San Mateo, CA 94402. www.hicapsanmateocounty.org650.627.9350/ 1-800.434.0222

Jacklyn Kurth Orthodontics. Orthodontics/Dental HealthOur top priority is to create a smile you can be proud of. We invite you toexperience a truly patient-centered environment with Dr. Jacklyn Kurth in our

Belmont or Foster City office. 2100 Carlmont Dr. #6 Belmont, CA 94002; 1291E. Hillsdale Blvd. #200 Foster City, CA 94404 www.jacklynkurthorthodonticcom 650.592.4850 & 650.525.9440

Peninsula Jewish Community Center (PJCC)Fitness, Aquatics, and Community CenterTe PJCC partners with organizations around the Peninsula to build amore caring and connected community. Te award-winning PJCC offerslife-enhancing programs for people of all ages, faiths and backgrounds. 800Foster City Blvd., Foster City, CA 94404 www.pjcc.org 650.212.PJCC (752

Jonathon E. Lee, DDS,Brian D. Lee, DDS, MSD, & Christian Yee, DDSSpecialists in Dentistry for Infants, Children and eens. Our Officespecializes in Full Service Pediatric Dentistry with a Spirit of Communityand Emphasis on Prevention and Wellness.1291 E. Hillsdale Blvd #100,Foster City, CA 94404, HappyHealthyTeeth.com, 650-574-4447

Sharon Lewis, Certified Classical HomeopathHolistic healing.

Homeopathy is an energetic healing method that restores balance andstimulates the body to heal itself on all levels - physical, mental, andemotional. Remedies are safe, natural and inexpensive. 122 El Camino Real,San Carlos, CA 94070 www.lewishomeopathy.com. (650) 394-5183

Lite for Life. Nutrition/Weight Loss ProgramLite for Life provides individualized weight loss counseling. Clients learn tstabilize blood sugar, cut cravings for sugar and carbs, and lose weight withreal, whole foods. Market is available onsite. Burlingame/San Carlos/MenloPark/Los Altos www.liteforlife.com

Massage Envy Campbell. Be sweet to your feet with a new sugar foot scrub. Campbell Massage Envy can help you relievestress on your schedule. With a convenient location, late night and weekend hours, and a ordable membership rates. 1875 S. Bascom Ave.,#650, Campbell, CA 95008,Pruneyard Shopping Center, (408) 679-3689. www.massageenvy.com/clinics/CA/Campbell-.aspx

Mercy Center BurlingameConference and Retreat Center An internationally known center sponsored by the Sisters of Mercy, opento all who seek a place of peace. Spiritual programs, meeting space for non- prots, overnight accommodations. 2300 Adeline Drive Burlingame, CA. www.mercy-center.org. 650 373-7474

Next Steps For WomenWellness ~ Recovery ~ Expressive ArtsNext Steps For Women is a private studio created exclusively for women of any age who are interested in personal growth, self-exploration, transformation, optimal health and wellness.Shelley Richanbach, CADC II. Coaches individuals and in group.

1156 Capuchino Avenue, Burlingame, CA 94010 650-558-1156 www.nextstepsforwomen.com [email protected]

Norcal Holistic WellnessHealth CoachingHealth Coaches are knowledgeable advisors who provide ongoing supportand guidance as you set goals and make sustainable changes to improve your health and happiness. www.norcalholisticwellness.com 650-954-9564



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FAMILY HEALTHCARE

INTERNAL MEDICINE PEDIATRICS EMERGENCY MEDICINE WELLNESS STUDIO2979 WOODSIDE ROAD WOODSIDE, CA 94062 650.851.4747 WWW.VILLAGEDOCTOR.COM

Call 650.851.4747 to schedule a meetand greet with a Village Doctor today!

Old Fashioned Values,Modern Medicine TM

With the Village Doctor, there is no phone tree, no waiting on hold, no trying toconvince a doctor that your child is really sick enough to see the doctor, no waiting6 hours for an appointment, no waiting room with other sick children. I love theincredible personal attention.

Carolyn B., Menlo Park, Mother of two.

24/7 Access to a Doctor Who Knows You

Four Physicians + Wellness Studio Team:

- Acupuncture - Herbal Medicine & Nutrition

- Physical Therapy - Massage Therapy House Calls Electronic Medical Record with

secure web-portal access for patients ER Doctor In-House

wellness matters march/april

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