INSPIRED

HealthVOLUME 2

What’s the deal with sugar? [22]

5 things you can do to improve your health [46] Beyond Speech Therapy changing lives everyday

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4 INSPIRED Health Sales, Rentals & In Office Appointments! INSPIRED publisher’s note

When I was young and carefree, my health was of little concern to me. I took for granted the endless energy I possessed, my flexibility and athleticism, my endurance and stamina. Today, I purposefully watch what I eat, workout with a personal trainer, and have regularly scheduled chiropractic, mas- sage and acupuncture appointments. I consider my health a privilege; something fleeting I’m desper- ately holding on too, something I need to work at, SAUNA BENEFITS: HYPERBARIC OXYGEN THERAPY value and focus on. Natural Detoxification REPORTED BENEFITS FOR: When producing this issue of Inspired Health Relieves Arthritic Pain Chronic Pain Disorders we took into consideration all the hard work and Reduces Weight & Cellulite Inflammation focus people put into making decisions about their Purifies, Tones & Improves Skin Quality Stroke Relax & Unwind Pre/post Surgery Recovery health. We realize we are lucky to live in an area Safe, even for heart patients & infants Autism full of experts and professionals dedicated to and Sports injuries/performance & much more! passionate about the health of others. You will find some of that passion and expertise in this issue as Contact us today to receive your FREE Consultation! well as some innovative concepts to ponder along 805-440-9856 with inspirational stories to move you. Our staff has 3196 South Higuera, Ste. C also brought a variety of insights and ideas to in- San Luis Obispo spire your walk towards clarity, balance, adventure, + wellness center Obispohyperbaric.com and gratitude. We hope you thoroughly enjoy what we have assembled and look forward to your feedback. We encourage you to connect with us on Facebook, Instagram or at InspiredHealthMag.com

Publisher,Bret Colhouer Inspired Health Magazine

PUBLISHERS The information contained in Inspired Bret Colhouer Health magazine is for general informa- Lani Colhouer tion purposes only and therefore strictly at your own risk of use. Consult with ART & DESIGN your physician with any questions of Christy Serpa limitations. Michelle Johnson This is a publication of Simply Clear Market- DIRECTOR OF ing and Media, Inc., Copyright 2007–2017 MARKETING all rights reserved. One free copy per per- Justin Stoner son. Additional copies can be obtained at Dave Diaz our offices 615 Clarion Court, #2, San Luis Obispo, CA, 93401. Simply Clear Marketing EXECUTIVE EDITOR and Media makes every reasonable effort to Theresa-Marie Wilson ensure the accuracy of its contents. Please notify us if information is incorrect. SALES Carrie Vickerman phone (805) 543-6397 fax (805) Dana McGraw 772-4625 Jessica Micklus 615 Clarion Ct., #2, San Luis Obispo, Mike Lee CA 93401 Zorina Ricci www.inspiredhealthmag.com | www. Tina Mitchell inspiredexpos.com PROJECT COORDINATOR Holly Tolbert

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INSPIRED Health 7 Leading the Way The Evolution of Employee Health By Julian J. Varela

t’s no surprise that chronic diseases such as high-blood be the antidote, and, if done properly, can improve the pressure, obesity and diabetes (to name a few) continue health of your team and the community at large. With Ito drive up healthcare costs and erode profits, burden- nearly 60% of companies throughout the U.S. now pro- ing both employer and employee. Business owners have viding wellness benefits, it is becoming the new model realized this, and understand that they are in a unique for how we go about our day-to-day work and one that position to help guide their employees to better health. perhaps San Luis Obispo business owners should consid- A smartly managed employee wellness program may just er.

8 INSPIRED Health Less Fluff, More Fact Alejandro Echeverry, DDS When some folks hear the word, ‘wellness,’ they may be quick to assume that these programs are all fluff, ineffective, a waste of time and distract- ing. Others, like the concept, and implement them WWW.SLODENTALPRACTICE.COM only to watch them fizzle out because they didn’t $99 NEW PATIENT SPECIAL get behind it. The fact is that while there may be Includes Digital X-rays, a few feel-good aspects of the program, effective Complete Exam & Dental Cleaning programs are built on solid management, metrics, (for uninsured only) technology, goals, objectives and have successfully proven to reduce trends in high blood pressure, diabetes, anxiety, depression, absenteeism and improve productivity. Not so fluffy, now right? You Can’t Manage What You Don’t Track It’s well understood that one cannot manage what one cannot measure, and this certainly applies to wellness initiatives. So, which metrics can be used to track success and what kind of results can one expect to see over time? Here’s a snapshot: • Biometrics Disbel Mansilla, DDS One of the more popular and measurable compo- nents is employee biometric data. This information, collected annually for most, provides baseline data around total cholesterol, LDL, HDL, triglycerides, Creating Beautiful Smiles for Beautiful Lives fasting glucose, blood pressure, heart rate, body- for More than Two Decades mass index and body-fat. The above can identify and track some of the costliest symptoms or precur- Call Us Today! 805-547-7010 sors to chronic disease. With these data, a wellness team can identify the top health conditions of the entire employee population and put programs in place to address these specific issues. Considering The only thing missing on the we are talking about health behavior and habits, it may take 2-3 years before these metrics improve. Central Coast is And for the record, this information is private and is not shared with the employer. • Injury Most injuries (and subsequent workers comp claims) are due to overexertion or sprains and strains. On average, strains and sprains result in 57 missed work days. Even seemingly minor injuries can substantially impact an employee and slow a business’s operations and productivity. The most common injuries can often be prevented if leaders continuously emphasize a culture of wellness and safety with employees. Depending on the nature of the organization, significant savings from attention in this area could be recognized almost immediately. • Absenteeism & Productivity This is straightforward. Healthier employees are sick less often, are more energetic, and produce 805-874-CORK (2675) more than unhealthier individuals. Tracking histor- San Luis Obispo | Paso Robles | Santa Barbara County ical trends in absenteeism and productivity along- Custom Private Tours side the implementation of a wellness program can 101winetours.com provide useful qualitative data. continued, page 10 Certificate of Excellence on Trip Advisor and 5 Star Rating on Yelp! Laura Jeffrey owner/sommelier INSPIRED Health 9 Get rid of FAT!

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• Employee Satisfaction If employees report that they are happy where they work or become happier over time, it’s safe to say that the organization is in touch with their team, cares about them and provides meaningful work. If satisfaction trends downhill, it’s time to ‘CTRL-ALT-DELETE.’ • Participation To gather and assess the above measures, par- ticipation is key (Captain Obvious here). There are a few methods to organically gather data, such as integrating some of these questions into new-hire paperwork or annual reviews, but in most cases, employees are more likely to jump on board if they are encouraged (or incentivized) to speak their Dr. Wendy Weiss minds and trust that the organization has their best The most experienced combination interest in mind. Family Practice & Aesthetics Doctor in San Luis Obispo County • Outcomes In time, an organization can see participation rates as high as 70-80% within a few years. And with high participation and engagement, we begin to see risks for disease drop, fewer injuries, happi- er, more productive employees and overall just a much cooler company (and oh yeah, the bottom line improves). It’s important to note that the leader- ship team is ultimately responsible for the success of any wellness initiative and their participation is not only key, but also valued by the team. We must practice what we preach.

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10 INSPIRED Health • Technology & Management A large healthcare group our team works with has Wellness or employee health improvement programs embraced wellness for their population of 2,600 em- tend to be spearheaded by human resources. Some ployees. Recently, they created and adopted a wellness companies have an entire in-house team while others vision statement as their guiding light. It states: “Our leverage third-party vendors to manage their programs vision is to create a positive and supportive workplace to ensure private health information remains under to enable employees to perform at their highest poten- lock and key. Thankfully, with innovations in employee tial by helping them maintain and improve their health wellness technology, most of the above metrics can be and well-being and model healthy lifestyles for those input and analyzed within a HIPPA compliant platform we care for, work with and encounter.” providing verifiable data (CEO’s and CFO’s rejoice!). Now that’s wellness in action. Expanding our employ- These days, this technology isn’t just nice-to-have but ee benefits to address the health issues we all now face rather a requirement to manage programs effectively. isn’t just innovative, it’s necessary. Now it’s our turn. • The Vision Consider the impact this will have on your employee’s family. Ultimately, the leaders and business owners Half of our waking hours are spent at work, and be- of our community can impact the health of our entire cause of poor health, perhaps a couple sleeping hours community for the better. are as well. In my experience, when I’m finished work- ing, I’m preparing for working tomorrow. It’s an endless cycle. Imagine if the employees under your roof had Julian J. Varela is passionate about creating healthier the ability to exercise during the workday or had access individuals, families and communities. He holds an M.S. to nutritionists, personal trainers or physical therapist degree in Exercise Science and Health Promotion and a at work. Imagine the impact, with a few organizational M.A. in Clinical Psychology, Marriage & Family Therapy tweaks, that creating a foundation of wellness in your and Director of MVME Wellness. He can be contacted at company could have. [email protected]

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INSPIRED Health 11 { did you know?

Sleep Your Way to Better Health By Kerrin Edmonds

eople are always on the lookout for things that Five tips to get the best sleep can make us healthy, live longer, and give us more Penergy. possible for your whole family

Did you know there is something out there that can • Make sleep a priority stop unhealthy food cravings, lower inflammation in your body, increase your anabolic growth hormone, re- This sounds obvious, but since sleep is so essential to duce the risk of heart disease, and diabetes, and restore our personal well being, we need to move it to the top alertness? The amazing thing is, it is available to every of our to-do list. Make it something that you plan for person and it is free. It is called sleep! and do every single day. Just like eating a well balanced meal and working out! Sometimes that means saying no Sleep is not just a luxury but also a biological necessi- to things or events, but your body will thank you for it. ty. It is not a habit of the lazy, but an essential building block to creating a healthy lifestyle. In our fast paced • Remove all light from your sleep environment culture, sleep can be elusive and hard to come by. With lights always on, our phones always beeping and the We all sleep because of melatonin, which is our sleep ability to binge watch your favorite TV show with the hormone. This hormone is released in our brain right click of a button, it can be hard to shut it all down and behind our optic nerve, so it is directly controlled by the get some shut eye. amount of light that is let into our eyes. It is nick named the “vampire hormone” because it only comes out in the dark. So the darker the sleep environment, the more our melatonin will start flowing!

12 INSPIRED Health • Don’t under estimate the power of naps Naps aren’t just for babies. A University of Califor- nia, Berkeley study showed that an hour long nap can make you smarter by boosting and restoring brain power, and a University of Michigan study MIX and MATCH showed that an hour long nap can also impact mood, helping people through difficult or frus- trating tasks. While a 20-minute nap may be all BOGOBuy 1 non-sale item SALE you need to feel rejuvenated, the ideal nap (for an and get a 2nd for: % adult) lasts an entire sleep cycle–-one hour. 2nd item must be of equal or lesser value. Offer not50 valid on sale items,OFF cooler drinks, bars, with VIP Cards or any other offers. Valid for 1 non-sale protein per customer, per purchase. • Make sure your children know how to sleep Many people wrongly believe that young children WHY VISIT NUTRISHOP? are incapable of being good sleepers. But this is not » We carry top brands with guaranteed low prices! » We have an extensive selection of the latest cutting-edge supplements! true. Sleeping is natural but learning to fall asleep » We provide unparalleled customer service! and stay asleep is a learned skill. So let’s help them! » FREEgift with purchase.T-shirts,shakercups,andmore! It is much easier to teach our children this skill » But more importantly, we are committed to when they are young. Children need more sleep assisting our customers in GETTING RESULTS! than adults, so if you feel tired because your child is keeping you up at night, then they are tired too.

Ĩ ANGELINA ANDRADA • Have a relaxing bedtime routine Team Nutrishop Athlete It is important that we have a proper way to wind ourselves down at the end of the night. This can be 582 California Boulevard anything from reading books, taking a warm bath, San Luis Obispo, CA 93405 » (805) 541-3500 to meditation, or knitting. Whatever it is, do these Located at the California and Taft Shopping Center. mind quieting activities to help you prepare to Nutrishop SLO @NutrishopSLO NutrishopUSA.com sleep. Avoid TV and all screens since these lights inhibit melatonin production. Some of these tips will be easier to implement than others. However, if you stick with them, your chances of achieving restful sleep will improve. That said, not all sleep problems are so easily treat- ed and could signify the presence of a sleep disor- der. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist.

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

INSPIRED Health 13 What’s the Deal With Children & Screen Time

When Is It Time To Power Down? By Eileen Calandro

e hear over and over that cell phones shouldn’t than other alternatives when it comes to relaxing after be allowed at the dinner table. But what if our work. Just be sure you practice technology use in mod- W“dinner table” actually means our laps as we eration and model good behavior, like anything else. drive around from school to errands to activities to Next, think about how you want to monitor screen obligations? Sure, that dinner table rule sounds great, time for your family. If you’re comfortable setting up but maybe it’s just not our reality. To keep phones away boundaries and following through with them, you can from the table, you need to actually eat at one, right? be the one enforcing rules with your kids. If you want This seems one of the most difficult parts of parent- something else to take this task from you, you can use a ing: aligning what we know is best for our kids to what router that monitors use throughout your home or you really happens for our families. We know when our can install an app on your devices that works on the children use too much technology it affects their ability boundaries you create. (Yes! There’s an app for that.) to connect with others, form meaningful relationships, Setting up technology-free zones in your home and and essentially talk with each other face to face. So, no-cell-phone time periods could also work for your basically, it’s always a good time to power down. It just family. Try establishing certain times of day when things seems this is easier said than done, sometimes. Exactly get powered down no matter what and see what hap- how can we do this? pens. Make it a game—can you and your family keep First, and perhaps most importantly, look at yourself your eyes away from screens? Who will be the first and your own technology use. We lead our children by one to cave in, parents or kids? What do you get if you example, so examine what you’re showing your kids. “win”? (Please tell me you won’t reward your kids with Maybe your job causes you stress (what job doesn’t?) a phone upgrade!) Create places where cell phones and and you want to unwind by watching cat videos on technology aren’t allowed and work to inhabit these YouTube for an hour when you get home from work spaces for long periods every day. every day. Unfortunately, kids notice these patterns and Observe your kids as you establish these boundaries. create their own based on what they see us doing. Of Do your kids resist and/or show frustration beyond what course, cat video-watching can be classified as better seems a reasonable amount of time for adjusting to a

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MORRO BAY, CA new norm? If the an- swer is yes, it’s prob- ably a really good thing you’re work- ing on technolo- gy limits. When anyone, either a child or an adult, can’t pull themselves away from screens for a reasonable amount of time, this can be a sign of a bigger problem. You bet life gets hectic, and we all try our best, but all it takes is a random situation like your child taking a nasty fall off their bike to set your whole evening into a tailspin—goodbye sit-down dinner at the table! But with purpose and intention, you can create positive efforts to get your family powered down. Set a good example, create some boundaries, and experiment with what works for your family. DAVID SKINNER KAREN SKINNER Studies consistently show the more we do this for Cell: 805-459-8798 Cell: 805-550-9001 our kids, the better off they are when it comes to [email protected] [email protected] their emotional and cognitive development. CalBRE #00552094 CalBRE #01873847 Keep up the important work and keep being con- cerned, connected parents! Eileen Calandro of Calandro Consulting teaches Visit our website for Shell Beach listings & Information! parenting classes and performs assemblies for kids centering on social media and technology use. Learn www.davidandkarenpresent.com more at www.calandroconsulting.com or email Eileen at [email protected].

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INSPIRED Health 15 The Ultimate Tan Is Not Your BFF By Judy Salamacha

n the 45 years Dr. Charles B. Fishman has practiced tence. Now with early detection there are new drugs to dermatology, he has witnessed major improvements in block the cancer and keep it under control for months– Itreatments developed for patients with skin diseases. even years, but patients are still dying from it.” And although he believes people are more aware and Dr. Fishman is well known among colleagues and even diligent about regular check-ups, he is not sur- patients for his quick wit and positive attitude. All the prised by the increased incidences of Melanoma Skin same, he’s no-nonsense when he advises basic skin Cancer. protection and regular check-ups for skin disease pre- Dr. Fishman identified the obvious culprits were sun vention. burning at an early age, our quest for a golden tan, and “As early as the late teen years, the best protection the invention of the tanning booth. is to catch it early. Fair skinned [people] need to be “The main changes I see are a lot of skin cancers— checked every three to six months especially if a mole more and more diagnosed with malignant melanoma,” looks like it is growing. With darker skin, three to five he said. “Five years ago it was an automatic death sen- year checks unless there is history of skin cancer in family.”

16 INSPIRED Health “When sun screen trials are done they lather them on thick,” he explained. “Since we don’t, make sure you have 30-SPF to 50-SPF if only running out for errands. If you’re hiking or on the golf course all day, use 85-SPF to 100-plus-SPF.” He suggests women apply sunscreen before their make-up. Dr. Fishman admitted San Luis Obispo has a doctor shortage, but advised, “If a mole is growing or some- thing doesn’t look right call and tell the receptionist. I hope any office would fit you in. I know our office would.” If new to the area or need to establish with an of- fice, but the wait seems too long, Dr. Fishman suggests scheduling with a licensed physician assistant. “Today they are well-trained and often have many years of ex- perience. For example, “Gary (Westbrock) has been with me for eleven years. He’s very good.” Forty-two years ago, Dr. Fishman opened his private practice in San Luis Obispo. He is the owner of Skin En- hancement Center of SLO, which offers a full spectrum of services for the skin, including mole checks, treat- Dr. Fishman examines ment of rashes, skin cancer surgery, treatment of Tamara Ferdon for veins of the legs and face, VBeam laser for broken skin cancers. blood vessels, facial fillers, and Botox/Xeomin. With multiple certificates and industry recog- Photo by Judy Salamacha nitions, Dr. Fishman remains active in numerous dermatology educational societies. He founded the California Central Coast Dermatological So- ciety in 1976 and continues as its president. A 1980 graduate from Indiana University School of Medicine, Dr. Fishman interned at Wadsworth-VA-UCLA in 1968- Meanwhile, Dr. Fishman is adamant 70. Originally, he thought he wanted we avoid exposure to ultraviolet rays to go into internal medicine but once all the time–even on a cloudy day. he discovered dermatology he knew “The best sun protection is clothing. it was his preferred specialty. He liked Wear a hat,” he said. And he’d most like- that he could examine, diagnose, treat, even ly want it repeated. WEAR A HAT! “I’m seeing more perform surgery, and the reporting was clear-cut as he incidence of women over 50 with thinning hair having continued to monitor his patients. After two years as issues with scalp melanoma.” a doctor in the U.S. Army, he completed his residency training in dermatology at the University of Colorado He recalled one patient he’d seen for years while School of Medicine in Denver in 1975. providing cosmetic Botox treatments. One day she asked him to check a growth on top of her head. Luckily Dr. Fishman strives to be a good example for his pa- the huge melanoma was caught in time and treatments tients maintaining an active lifestyle to stay healthy. He have extended her life. intends to keep working. At this stage in his life, he plays more golf than tennis. If he plays all eighteen holes, you Applying sunscreen should be part of our daily rou- can be sure he’s applying 100+SPF several times. tine. Dr. Fishman advises that the longer we plan to be out in the sun the higher the SPF rating should be.

INSPIRED Health 17 The number of vegetarians across the nation continues to increase with some reports saying the number is as high as 16 million people. With the popularity of plant-based diets, the number of children being raised meat-free is also on the rise. We asked two local practitioners their opinion on children and vegetarian diets. Vegetarian Children, Can They Get All The Nutrients They Need For Complete Wellness?

r. Susan Lundgren is a licensed primary care A simple “yes” or “no” answer becomes complicated provider who brings the art and science of health when considering the factors of a vegetarian diet for Dcare to the family practice model. She received her children. I strongly feel diet guidelines become optimal Doctorate of Naturopathic Medicine from SCNM, a four- when individualized. Every person’s body has different year medical school in Tempe, Arizona. In addition to needs due to activity level, metabolism, health goals, her formal education at SCNM, she completed additional wellness, gut microbiome, and so forth. However, some courses in botanical, energetic and Chinese medicine. Dr. guidelines work well for everyone. These things include Lundgren completed her undergraduate studies at the staying hydrated with clean water, eating a good variety University of North Carolina, where she majored in Biol- of vegetables, avoiding junk food, and sugar. All kids ogy and Fine Art with a minor in Chemistry. She currently including vegetarian ones need to eat a rainbow of color, teaches health classes and hosts retreats around the this gets confusing for some, but does not mean eating world while writing online health programs as well. Skittles.

18 INSPIRED Health When it comes to vegetarian kids, of protein, minerals, vitamins, amino they fall into three general groups. acids, etc. Kids require a variety of The kids that consume a balance diet nutrients to ensure healthy devel- and have parents helping them eat opment. For strong bones, children in a healthful and balanced way. On need vitamin D, calcium, vitamin K, the other hand, there are the an- phosphorous, magnesium, as well ti-veggie kids that consume a veg- as, jumping, running, any weight etarian diet but sustain themselves bearing exercise. Green leafy veg- with an unbalance diet, “carboholic” gies like curly kale, spinach, col- diet. The third group combines mix- lard greens, arugula, and bok choy, ing the healthy diet with the cheese contain more absorbable calcium pizza style diet. than milk. A glass of milk equals about I look at the quality of vegetarianism 300mg of calcium but 30% is usable based on implementation. The cheese for our bodies (90mg), while Kale con- pizza, fake meats, pop tarts, plus all the pro- tains about 100gm in a serving size but is cessed food products too numerous to list—cre- almost 100% absorbable plus contains vitamin ate an unhealthy diet. Unfortunately, many vegetarian C loads of B vitamins, Iron, Potassium, Magnesium, products labeled “natural” or “healthy alternative” make and many other good nutrients including a comprehensive people think the food must be healthy while in reality list of amino acids. Talk about a powerful veggie for grow- many are filled with unhealthy additives, coloring, and pre- ing healthy kids! servatives. Children who consume a whole food based diet Health is a choice. The rewards for these choices are rich in vegetables, legumes, nuts, seeds, grains to ensure enumerable benefiting mind, body and spirit. If a child is a variety of nutrients, plus supplements for missing nutri- an omnivore, vegetarian, vegan, or any combo, it is wise to ents like B12 and specific amino acids exemplify a group research the healthiest options including organic, whole of the healthiest kids. Occasionally, animal protein may be foods that are found on the perimeter of the store. needed due to a metabolic or enzyme reason but generally For more information and recipes check out Ptera Kid at if a vegetarian diet is done well, the children thrive like the www.pterakid.com. kids that eat healthy diets including healthy meats that are hormone and antibiotic free and not processed like hot Dr. Susan Lundgren is a licensed primary care provider who brings the art and science of health care to the family practice model. dogs, chicken nuggets etc. She received her Doctorate of Naturopathic Medicine from SCNM, Growing concerns can be put to rest with fabulous guides a four-year medical school in Tempe, Arizona. In addition to her available to verify nutrient levels for healthy growth, brain formal education at SCNM, she completed additional courses in health and strong bones. Currently, there are very con- botanical, energetic and Chinese medicine. Dr. Lundgren completed her undergraduate studies at the University of North Carolina, where vincing marketing campaigns misleading consumers with she majored in Biology and Fine Art with a minor in Chemistry. She health claims. I encourage parents to research with their currently teaches health classes and host retreats around the world children (it is good to get them involved to empower them while writing online health programs as well. Located at 4251 S in their choice) to learn which foods contain good amounts Higuera St, #300, San Luis Obispo. www.ptera-wellness.com

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20 INSPIRED Health Vegetarianism & Children (continued)

onnie Rutledge is a Certified Nutritional Counselor granola bars, chips, snack cakes and cookies that are and an advanced Certified Metabolic Typing Advi- made with toxic, industrially processed vegetable Csor with certifications in Functional Diagnostic Nu- oils. Food manufacturers are using liquid vegetable oils trition and Amino Acid Therapy. Connie offers custom that become rancid and cause uncontrolled reactions nutrition programs to assist with weight loss, digestion in children on the cellular level. The result of ingesting these toxic fats is biochemical chaos. and detoxification, immune function and mood issues. I prescribe and recommend that children eat a nutri- Vegetarianism is a popular choice among many ent-dense diet that includes responsibly raised animals families. I believe when it comes to food choices it’s and organic non-GMO plants and grains with emphasis all about quality versus quantity. In my opinion there on healthy, traditional fats like grass- fed butter, or- really is no one-size-fits-all diet. I do feel, however, ganic egg yolks and coconut oil. Children need healthy that special care must be taken when serving kids and animal fats for normal growth and the development of their brains. The key component of animal fats—stearic teens a plant based diet, especially if it doesn’t include acid, arachidonic acid, cholesterol, and vitamins A, D quality dairy and eggs. Kids may miss out on important and K2—are critical for neurological function and for nutrients if there is not a good understanding of neces- supporting our emotional biochemistry as well. The sary essential nutrients including vitamin B12, vitamin receptors for serotonin, the body’s feel good hormone, D, protein, iron and zinc. cannot work without cholesterol, and vitamin A helps us We are continually bombarded with contradictory focus on completing tasks. It’s hard to be happy without information about what constitutes a healthy diet. plenty of animal fats in the diet. I like the information There is much disagreement among diet experts about found through www.westonaprice.org. This plan does what we should be eating. We all have many reasons not provide specific amounts of fats or carbohydrates for making the food choices we make including cultural, because each child is unique and the energy require- religious reasons, environmental, the palate we learned ments will vary. from our upbringing, and just plain ol’ personal pref- Feeding your precious child can be a challenging task erence and the ease of eating what is easy. Many of us considering our busy modern lifestyles. It is import- don’t think past how food makes us feel. It’s my belief ant to learn more so you are better equipped with the that we need to eat to balance our own unique geneti- understanding of proper nutritional balance and can cally inherited metabolic requirements. Again, there is easily create healthy, well rounded meals and snacks no one– size-fits-all diet. It’s just not that simple. for the whole family. One of the main issues I have with children eating a To learn more about Connie’s practice, visit www.con- solely vegetarian diet is that many kids are eating too nierutledge.com or contact [email protected] many processed fake foods like cereal, store bought with any questions.

INSPIRED Health 21 What’s The Deal with Sugar?

Making the Sugar Connection By Lisa K. Story

he average American consumes sugar in fruit juices, soda, and coffee feels too strict, make it the 80/20 about 30 teaspoons of sugar drinks. It’s easy to see how daily rule, 80-90% of the time eat bal- Teach day or approximately 100 sugar consumption quickly climbs to anced foods such as; whole grains, pounds per year. In August 2012, high levels. legumes, nuts, seeds, leafy greens, CBS news reported that the num- Do we have to give up sugar to be vegetables, and fruits and 10-20% ber may actually be closer to 130 healthy? of the time enjoy your treats. pounds per year. The short answer is no. However, 2. If you’re going to eat a treat, Contrast that with the average we may want to consider the follow- enjoy it to the fullest. Guilt = Stress. amount of broccoli we consume in a ing facts about sugar and then make Stress = Unhealthy. If you’re making year. 8 pounds. a decision about its role in our daily the choice to indulge a bit, embrace and enjoy it! Find an item in your pantry or re- life. frigerator that contains sugar. Look Refined sugar is the only sub- 3. Replace refined sugar with at the food label and check out how stance we consume that contains no sweeteners that contain valuable many grams of sugar are in the item. nutritional value and actually weak- nutrients whenever possible such ens our immune system. Sugar is as; pure maple syrup, raw local hon- Every 4 grams = 1 teaspoon of ey, coconut palm sugar, or blackstrap sugar. highly addictive. When we eat even a small amount, our brain responds molasses. The American Heart Association by triggering a desire for more. Sud- 4. Bring comfort and joy to your recommends a daily consumption denly stopping sugar entirely will daily life. Take nature walks, enjoy of no more than 5 teaspoons (20 create withdrawal symptoms such time with friends, get a massage or grams) for women, 9 teaspoons (36 as; headaches, mood swings, crav- curl up with a good book. Find ways grams) for men, and 3 teaspoons (12 ings, and fatigue. to pamper yourself with the true grams) for children. How can we enjoy our sweet sweetness of life. Sugar is added to many main- treats without negatively impacting Lisa K. Story, M.A. is a published stream foods such as; yogurt, bread, our physical, mental, and emotional author and Certified Health Coach. cereal, pasta sauce, salad dressings, health? She can be found at http://thecon- baby food, and protein bars. We scioushealthcoach.com regularly consume concentrated 1. Follow the 90/10 rule or if that

22 INSPIRED Health clarity

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

INSPIRED Health 23 Get Clear About Your Holistic Wellness Needs By Constance Hart

cience teaches that the human body is more than bones, tissues, and muscles. So in order to have optimal just physical matter and mass. The body is also made wellness, both aspects of the self—matter and energy— Sup of energy matter. In fact, physicists teach that the need attention. Color Therapy offers a vital means to human body is much more a complex grouping of fre- affect the energy component of the body, as well as the quencies and vibrations, than the matter of water, blood, emotions, providing a true holistic practice.

24 INSPIRED Health These color light wavelengths enter your brain and are processed through the hypothalamus, which affects your nervous system, the production of hormones, and your endocrine system. Since each color vibrates at a particular rate, each color has a distinct and specific energy effect on the human body. The slower-moving frequencies, red, or- ange, gold, and yellow, tend to be stimulating, while the faster-moving frequencies, turquoise, blue, and violet, tend to be soothing. For example, a bright red color fre- quency is energizing and can help stimulate circulation, whereas a pale blue vibration is relaxing and can help calm the emotions to aid in reducing stress. Due to the attention of physicians interested in Color Therapy, research on the psychological and physio- logical effects of color and light therapy has steadily increased. In particular, there is much interest in the effects of the red and blue color rays. To site a few examples: a European doctor named Ponza did studies on the effects of red and blue colored rooms on his pa- tients, proving that red positively influenced introvert- ed patients and blue calmed down agitated patients; the Worchester State Hospital in Massachusetts did effective testing on patients with colored lights reveal- ing that red had a stimulating effect, while blue had a soothing effect; Robert Gerard, PhD. of UCLA, did sub- stantial testing to prove that blood pressure increases under red light and decreases under blue light. Color Therapy For Your Daily Life Most people acknowledge they actually feel different in the presence of different colors. So perhaps you will consider that each color can elicit a unique response within the body, as well as a particular mood. Each col- or’s unique vibration is as unique as the various func- tions of the body’s organs and glands, as well as the va- riety of emotions available. If you are open to learning more about the effects of particular color wavelengths on the body and emotions, you’ll soon appreciate Color Therapy as a useful tool to support your holistic well being. Holistic care for the self means treating the body, the body’s energy frequencies, the mind, and the emotions,

©2017 Conscious Colors as a whole being. Color Therapy is an outstanding ho- listic wellness modality, offering a unique window into the body by utilizing one’s perception and experience of colors as a guide. From a holistic Color Therapy per- spective, the colors you are attracted to, and the moods that these colors elicit, can reveal what the entire body needs. What is Color? Peruse the Conscious Colors Wheel and the coor- Color is a form of energy that you can actually see. Color, dinating guide to get acquainted with 13 key Color after all, is vibration, is frequency, is energy. The colors you Therapy allies. see are derived from light, in particular the frequencies and wavelengths that are part of the visible light spectrum. continued, page 26

INSPIRED Health 25 continued, from page 25

Basic Color Therapy Practice Give yourself a gentle meditation with the color wheel. Start at the top with the pink ray and slowly move your eyes clockwise to receive each color. When you reach the pale violet ray let your eyes come to rest with the white circle in the middle. Repeat your color meditation three times and then close your eyes to pause for a few moments. Open your eyes, and let yourself be guided to the color or colors that most attract you in that moment. Consult the Color Therapy Moods Guide to make your own conscious connections and discoveries. Give yourself conscious exposure to your chosen colors on a daily basis. You can start with a colored object or article of clothing to simply spend time gazing at for a few moments a day. More advanced practices of receiving Color Therapy include light therapy and Color Aroma Therapy. A Color Therapy consultation with a trained professional will teach you more about your color energy needs. You may paint your walls with color, drive a colored car, drink out of cups of varying hues, and choose colorful clothing for the joy it brings you, but now, if you’re willing, you can look at color different- ly. Invite color in with a conscious awareness that every time you look at color it can affect your overall wellness, too. Constance Hart is the Founder of Conscious Colors, the Developer of Color Aroma and Color Aroma Ther- apy. She is an internationally-recognized Color Thera- pist, and her work has been featured in Vogue, Natural Health, Fit Yoga, Vegetarian Times, SPA, and more. Visit ConsciousColors.com to get more Color Therapy prac- Morro Bay’s Premier Fitness Facility tices, training, products, and consultations. Color Therapy Moods Guide Members & Power PINK–gentle, loving, TURQUOISE–inspiring, Lifting Competitors soothing opening, giving Denise J. & Uriel T. DEEP RED–stable, PALE BLUE–peaceful, grounding, centering calming, relaxing BRIGHT RED–active, ROYAL BLUE–intuitive, energizing, stimulating balancing, insightful ORANGE–sociable, DEEP VIOLET–meditative, Your Strength Training Headquarters! stimulating, moving centering, soothing Olympic Platform  Bumper Plates  Power Racks  Kettle Bells GOLD–present, PALE VIOLET–light, “The Rock” Functional Fitness Cage  Free Motion Strength System centering, comforting uplifting, comforting Over 55 Group Fitness Classes Weekly! YELLOW–joyful, White–expansive, open, Spin  Pump  Step  Combat  Yoga  Pilates  Zumba  PlyoJam activating, clarifying whole Barre  Circuit Challenge  SeniorWorks  CXWorx  Thai Chi Plus...So Much More! GREEN–balanced, soothing, harmonizing ©2017 Conscious Colors Central Coast’s Friendliest Staff  Child Care  Massage Therapy  Personal Training  Extensive Cardio Machines  Walk-ins Welcome! www.FitnessWorksMB.com  500 Quintana Rd. MB  (805)772-7466

26 INSPIRED Health “I Haven’t Forgotten...” Judy Salamacha, Photos by Luke Severn, www.lukesev.com

Wally Jackson hasn’t forgotten how to ride in style

ince 2012 “overcoming the stigma of dementia” has “Just point your camera, Luke,” said Watson. “Judy’s been in discussion worldwide by members of Alz- moment will be showing you how she hasn’t forgotten Sheimer’s Disease International. For some, dementia how to flirt.” is part of the normal aging process. For others, dementia Internationally accomplished photographer Luke is considered a mental illness. Rather than seek activi- Severn and Watson collaborated to release the 7th ties to improve caregiving and quality of life, people are Annual 2017 Garden House calendar. All proceeds isolated, even hidden away with assumptions nothing provide subsidies for veterans or their spouses to afford can be done to help them. This is counter to ADI’s vision the “gold standard round-the-clock care” provided at and goal to increase public awareness and understand- Garden House. Previous calendars featured paintings ing, thus, seeking a shift towards acceptance and inclu- produced by residents during MnemaTherapy sessions sion of people affected by dementia. (www.artwithoutbounderies.net) conducted by Watson Kasey Watson, administrator/owner of Garden House while contracted by Gari Cave, the owner of Garden of Morro Bay, an award-winning home for mature adults, House before Watson’s family purchased it in 2013. including those with Alzheimer’s and other dementias, Numerous art pieces have been exhibited locally, at Cal- has wrestled with overcoming this stigma. In 2017 she ifornia’s State Capitol in Sacramento and at the Universi- discovered the adage “a picture is worth a thousand ty of Southern California. words” just might be the magic needed to overcoming ADI’s dilemma to further the international dialogue. Here is Watson’s story: continued, page 28

INSPIRED Health 27 continued, from page 27

However, as Watson witnessed the benefits of the art and music therapy sessions, she realized a gnawing at her psyche—a growing desire to provoke a worldwide attitude adjustment—empathetic understanding for those living with Alzheimer’s and other dementias. “If the world could see what I see,” she said. “If peo- ple—even their families—could see with their hearts instead of what they think they see with their eyes.” Case in point, she introduced Severn to Richard Richard Hugo Garchel Gatchel who had spent a career teaching philosophy and religious studies at the university level. “He is always the gentleman,” said Watson. “He loves to walk arm in arm and finds such peace watching the boats in Morro Bay.” Severn was in between assignments for clients such as the Guggenheim and Bridges of Hope, South Africa when he decided to volunteer at Garden House. His favorite great-uncle had Alzheimer’s and he wanted to spend some time helping wherever he was needed. When Watson discovered Severn’s desire “…to reveal the deep connections between real people with real stories using my passion for photography…” the con- cept for the 2017 calendar was born. Watson wanted to capture her residents experiencing that moment of joy remembering what they struggled day-to-day to recall. “MnemeTherapy gave me a solid foundation to recognize strengths and deficits in our residents so I was prepared to operate Garden House,” she said. Being onsite fulltime confirmed her hypoth- esis, “They’re still in there wanting to relive the good times—hungry to tell their story.”

28 INSPIRED Health Cheaper than liposuction

Wally Jackson retired from PG&E. His children Less work than the gym! say he was always optimistic. Watson was called in during his darkest days spent in his trailer with alcohol his chosen friend. Secure now at Garden House, he enjoys leading the breakfast table in song CONSULTATIONS ARE FREE yet faces each day with extreme anxiety, a compul- sive routine and fears going out. Watson thought his intense politeness might enable him to accept 805.265.5474 the offer for an outing in a classic car. Indeed, Wally enjoyed a memorable ride around Morro Bay.

Eat Whole, EXPERIENCE PEACE, Gerry Mad- ACCOMPLISHMENT, dren was born Live Happy: in San Fran- VITALITY, & FREEDOM cisco in 1924. She met her A 3-DAY husband while BODY REVITALIZE attending college in Or- Lisa Story, MA egon. An only child she loved Certified Health Coach raising seven Are you living a Deeply Rooted children while and Resilient Lifestyle? writing books and children’s Build your ability to be present, short stories. stay focused & healthy, Gerry Maddren hasn’t Although her and create life balance. forgotten how to have panache creativity today is consigned to coloring books, Call or Book Online she continues to model her sophisticated upbring- COMPLIMENTARY ing so Severn recaptured her 1988 pose depicted Feel lighter, gain energy, 45 Minute Lifestyle on her book jacket for The Case of the Johannisberg prioritize self-care, Balance Strategy Session Reisling. and enjoy delicious whole foods. DANIEL CONE continued, page 30 Holistic Lifestyle & Wellness Coach To download this 805-602-7035 FREE program, visit theconscioushealthcoach.com GetDeeplyRooted.com INSPIRED Health 29 Sybil Crook

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

Ruth Ericson hasn’t forgotten how to grip her putter

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

30 INSPIRED Health moment on the golf course. Tony and Aggie Wisniewski married and operated a citrus ranch in Sanger. They moved to Cayucos in 1978 and Tony planted 80 rose bushes. Each day he brings her his gift. She smells the bouquet then returns his gift - her joyful smile. “This is me,” all twelve portraits shout, “enjoying a moment.

I’m here and I haven’t forgot- ten…” To find out more about Garden House, MnemeTherapy, or make a $20 donation to receive the 2017 calendar, visit www.gar- Judy Guck hasn’t forgotten how to flirt denhousemorrobay.org.

INSPIRED Health 31 gratitude

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

32 INSPIRED Health The Hidden, Unrecognized Blessings of Gratitude By Tim Theule

hat a challenge! Every one of us Whas much for which to be grateful, and yet gratitude isn’t easy. Gratitude isn’t natural. Our hearts don’t automatically gravi- tate toward gratitude. Gratitude, like anything worthwhile, is uphill. Yet, make no mistake about it, gratitude is SO good for us. This is why the Bible again and again and again commands us to give thanks. In fact there are more than 130 instances of or instruc- tions to thanksgiving in the Bible. If gratitude is good for us, then gratitude is worth ly, everything we have is a gift. Giving thanks provides practicing. And practice we must, like the student who perspective. Giving thanks humbles us. Gratitude practices the piano or the tennis player who practices directs us our gaze upward to God, “from whom all their swing. We must practice, because if we don’t, we blessings flow.” simply will not give thanks. Practicing gratitude fuels generosity. Even as grati- Here are 5 hidden, often unrecognized blessings of tude directs our gaze upward, it also directs our gaze gratitude to stoke your own giving thanks. outward. When we recognize all we have, we begin to notice others who have less. When we give thanks for Practicing gratitude forces reflection. We live fast the gifts we enjoy, our hearts open up to share those paced, go-go lives. We live in a slipstream of constant gifts with those less fortunate. As we give thanks, we information. We are glued to our mobile phones at all realize we are blessed to be a blessing. times. But giving thanks slows us down. It causes us to pause and look back and look around as we count our Practicing gratitude shapes our souls. That’s what blessings. happens when we reflect, temper our desires, humbly look upward and outward, our souls are shaped; we Gratitude tempers our insatiable desires. Consumer grow in character and virtue. Cicero said, “Gratitude capitalism depends upon and feeds our natural desires is not only the greatest of virtues, but the parent of for more and more. But gratitude arrests, challenges, all others.” And so we see the power of gratitude to and breaks the power of those desires. In recogniz- change our lives. ing all we have, we begin to ask “Do I really need any more?” So what are we waiting for? The blessings of grati- tude await and are free for all. But we must practice. Practicing gratitude puts us in our place. The Bible Let us begin today. insightfully asks at one point, What do you have that you did not receive? If then you received it, why do you For the past 14 years, Tim Theule has served as the boast as if you did not receive it? (1 Cor. 4:7) Ultimate- Lead Pastor at Grace Central Coast. For more informa- tion, visit gracecentralcoast.org.

INSPIRED Health 33 Giving Back Through Recovery By King Harris

y childhood friend Bill called me the other day In 1951, at the age of five, Bill came down with polio, and told me he had just been released from the the medical scourge of the time. He fortunately didn’t Mhospital after a bout with pneumonia, which can need braces, but the disease left him with a slight limp. be dangerous if you are getting up in years. That he About this same time, he started wetting his bed, a survived was comforting news; that he survived without humiliating experience that haunted him for ten years. drinking over it was a blessing. There were many times His family tried just about everything to get him to throughout his troubled life when that wouldn’t have stop; psychiatry, the poisonous drug Belladonna, draw been the case. At one point, Bill’s binge drinking almost sheets to protect the mattress, and alarms sensitive killed him. to moisture. His grandfather even offered him $1,000 if he stopped for a month. By the time Bill turned 12, It never surprised me that Bill became an alcoholic. his parents went through a contentious divorce, which For one, his mother had a raging problem with liquor, left him alone, angry, and resentful. He went to several and it turned her into an angry red-faced demon who different high schools, none of his own choosing, and incessantly criticized and abused her young son. I can’t barely made it through college, during which time he say for sure that Bill eventually became an alcoholic be- was drafted by the Army. Firmly and frighteningly op- cause of his mom; his seemingly ordinary and innocent posed to going to Vietnam, Bill joined the Navy Reserve, childhood was beset by a series of unexpected traumas thinking that would keep his boots off the ground but and tragedies, turns and twists that down the road near- he was ordered to go to Saigon for a year to train South ly led to his premature demise. Vietnamese sailors to take over U.S. ships and boats. He Bill only exacerbated his situation by growing up was not wounded physically, but he was emotionally a blaming others for his problems and staunchly claiming wreck. He started drinking, with the belief that he could to be a victim most of his life. He became hurt, resent- drown all of his sorrows, fears, anger and resentments ful, angry, and fearful, prodded by a self-serving and with booze. arrogant attitude. He felt like no one cared. He felt like After his release, he began drinking alcohol in he never fit in. amounts that would even make his mother cringe. In order to continue his destructive behavior and his urge

34 INSPIRED Health to drink, Bill needed money so he took a job with a acknowledged he was ready to undergo detox, and get department store, where he met his future wife, who further help from a 12-step program, meaning he’d realizing that he had a problem, thought she could help have to admit he was an alcoholic and that his life was temper his disease, which actually somewhat worked unmanageable. Bill would also have to seek a spiritual for a while, allowing Bill and his bride to bring a baby higher power to help guide him in the right direction into their world. But Bill refused to address his dilem- and to recognize and remove his character defects. This ma, and started to drink more. Alcohol became more he worked toward, realizing that he had to change the important to him than his family. He just couldn’t stop way he had been living, otherwise he wouldn’t be able drinking; he definitely couldn’t control it. to stay sober. He told me recently that once he sur- rendered to the program he was engaged in, his daily Over the next several years, I’d heard he had lost his affairs started to become easier to handle. family, his house, his car, and his job. I also heard he was living in the creeks or any homeless encampment “I was once a miserable and wretched human be- he could find. His mental and physical health declined ing,” he said, “full of myself, believing I was in control, so rapidly, he had to be hospitalized where upon one but I wasn’t. I was full of despair. Lately I feel hopeful, occasion he damn near died. Alcoholics unlike normal positive, and confident. I feel like I got my self-respect people will do things that don’t make any sense, things back.” that are illogical and downright insane. Doctors had He must have. Not long ago he landed a gig in mar- told Bill if he continued to drink, he would die. He still keting, and reached out to his wife and daughter in an drank. How insane is that? effort to reconcile their relationship. Not only is he still In later years, Bill confessed to me he felt like dying, in the program and sober, he is reaching out to others that he didn’t want to live this way anymore. Things got who are suffering the way he used to. That’s called so bad, he contemplated suicide. But he said he didn’t giving back. And it has turned Bill into a humble and have the guts to do that, even though he was drinking grateful individual who today is happy, joyful, and free. himself to death. He didn’t know what to do or where Just the place he wants to be. to turn. After several DUIs, he had hit rock bottom. He

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

INSPIRED Health 37 HACKING WELLNESS Tips, Tricks, And Technology To Improve Your Health By Julian J. Varela, founder & CEO MVME Wellness

ur lives are busier than ever. We are juggling more balls than a Cirque de Sole performer - between Ofamily, 2.5 kids, careers, community service, hon- ey-do lists, cooking, cleaning, scrambling and maybe even sleeping we have a lot on our plates. To perform at our best requires us to remain organized, well-rested and on our game if we hope to make it through each day in a productive and effective manner, and still go to bed with a smile. Living a healthy lifestyle takes some Check out or try a few of these morsels work, but there are a few “life hacks” that could make and turn your metabolism into a superhero. things a little easier. “Life hacking” is a term which The Fooducate app will give your meal a has been gaining popularity with everyone from fitness letter grade and find healthy substitutions. enthusiasts to entrepreneurs to describe the strategies, Use MyFitnessPal to track your meals, tips, tricks, and technology to perform at our best and hydration and exercise (Pro tip: Use the give us a leg up. The question now is, where do we barcode scanner to automatically import start hacking? packaged food). Environment – Our personal and work environment Have you heard of Vessyl? It looks like determine a huge portion of our behavior – if you can a travel coffee mug that can identify most hack your environment to make the healthy choice the liquids, along with the calorie count. Pour easy choice you are one step closer to achieving your in orange juice, see how much sugar you are goals. consuming. Pour in water and see zero calo- Get packing – Pack your gym bag the night before ries. And yes, it can recognize wine as well. and leave it on the front seat of your car. Treating your Check out SmartPlate? It will literally ana- bag like a passenger will either get you to the gym or lyze the food you put on it. remind you that you didn’t make. Do you know how many calories you are burning at Wellness at work – We spend over half our day at rest? Put an exercise physiology lab in the palm of your work. Developing a healthy workplace and wellness hand using www.breezing.com. policy will get you and your team on the right track Stuck on coming up with meals for the week? Try while improving productivity. EatThisMuch.com to get customized daily and weekly Sitting is the new smoking – Getting a standing desk meal plans, along with recipes, shopping lists, and cost or a riser will encourage you to spend more hours calculations! standing, burn extra calories, and increase energy! Try Fitbit to help set personal goals, reminders to take Nutrition & Exercise – Our diet and physical activity a walk, and track your progress. Unlock badges and plays a huge role in our energy levels, brain function, challenge your friends to see who is the most active. and total body healthy.

38 INSPIRED Health Sleep – Getting a goodnight’s sleep is focus using music. Bonus: These apps can also be used one of the single most important things for relaxation and deep sleep by tuning into different you can do to increase energy, focus, and frequencies that stimulate specific brainwaves memory. Check out these tools to help add Keeping a daily journal is a great way to set in- more zzzzz’s to your night. tentions, reflect on your day, develop an attitude of Use a screen-dimmer program – this is gratitude, and de-stress. Try the Five Minute Journal built into the new iOS or you can use a pro- or download the Five Minute Journal App. Use the gram like G.lux on your computer. These prompts provided to guide your journaling. For only 5 apps can even be scheduled to turn on/ minutes a day, this one is too easy to pass up! off with sunset and sunrise to filter out the Meditation has been proven to improve mood and bright blue light that trick our brains into concentration while reducing anxiety and stress. Try out thinking it’s daylight. Calm.com or the Headspace App to get started with a Use a sleep tracker or an activity tracker guided mindfulness program that you can actually stick that monitors sleep patterns like Jawbone to. UP or Fitbit You can’t cut corners when it comes to health but you Flex Your Mind – Working on brain health can hack habits and behavior to improve your life. By and mental performance means you are using your understanding human behavior and motivation you can brain in new ways, creating new neural connections, implement these tips, tricks, and technology to hack and improving memory and mental agility. your hardwiring, create healthy habits, and accelerate Learning a new language (at any age) has been shown your wellness journey. I hope you found these short- to have positive effects on the mind including boosting cuts to long lasting change helpful! creative thinking and improving memory recall –Duolin- How do you hack your wellness? Share your tips, tricks, go is a free app that uses gamification to make learning and tech on Twitter @mvmewell using #HackingWell- fun! ness. Hack your brainwaves – try using a “binaural beats” app or a program like brain.fm to boost creativity and

INSPIRED Health 39 Targeting the Untapped Market of Wearables for Elder Care By Rahmat Shoureshi

oday’s 20-something tech wizards might not worry account for the largest share in the smart textile indus- about the challenges of old age. But they should. try, reaching $843 million by 2021. T Previously, smart textiles weren’t so wearable. In- Seniors represent a huge untapped market for tech companies. While just 13 percent of America’s deed, their metallic fibers were bulky and unattractive. population is 65 or older today, that slice will jump to But new futuristic threads --called “smart yarn”-- allow 19 percent by 2030. designers to embroider circuits into fabric, making wearables lightweight, comfortable, and low-cost. One area that holds particular promise? Wearables. Wearables empower patients to take control of their Such technology already supports healthier lifestyles. health and manage chronic illnesses. Over 20 percent of Americans use wearables. Ralph Lauren, Adidas, and other brands have developed smart Chronic disease represents 86 percent of U.S. health wear to help people optimize their workouts. spending. Nine in 10 seniors have at least one chronic condition. Technology that helps seniors avoid com- Wearables that foster healthy and independent living plications from their conditions can yield tremendous will soon fill seniors’ wardrobes. With advances in savings by eliminating unnecessary hospital stays. nanotechnology, “smart clothes” that monitor seniors’ health and remind them to take their medications are Smart watches are already being used to alert pa- on the way. tients to take medication. Soon, seniors with hyper- tension could use wrist-worn devices to track blood Analysts predict that medical applications will soon pressure.

40 INSPIRED Health Seniors with diabetes may soon benefit from intelligent footwear. New Zealand startup Footfalls and Heartbeats and the University of Nottingham are developing sensor-equipped “smart socks” that warn diabetics when they are at risk for foot ulcers. T-shirts from Canada’s OMsignal, meanwhile, can keep track of wearers’ stress levels and send vital signs to doctors. The company believes its thread- based sensors will help prevent everything from heart failures to seizures. For the 6 million seniors suffering from vision loss, mobility is often a nightmare. Sensors can change that. Designers are developing new sensors that emit ultrasound waves to detect objects that can be clipped to clothing or woven into vests. As the user approaches an obstacle, the sensor vibrates, growing in intensity and frequency the closer the obstacle gets. Take Tactile Navigation Tools’ Eyeronman vest, which employs three different types of sensors to guide users. The vest’s sensors communicate with an electronic textile shirt, which vibrates in a partic- ular spot to indicate impending obstacles and their locations. Perhaps most importantly, new technology can prevent life-changing injuries caused by falls. According to government estimates, one in three seniors will suffer a fall each year. One in five falls will result in a broken bone or head injury. Treat- ing these falls costs $34 billion annually, and the problem will only become more prevalent as baby boomers age. Local. Organic. Sustainable. Wearable tech can help reduce the risk of falling. Local Wines Washington-based Sensoria recently teamed up over 20 by the glass with Orthotics Holdings Inc. to develop a brace that Real food grown and uses flexible textile sensors to alert wearers when made by real people they are about to lose their balance. Coming next: wearables outfitted with airbags to cushion users in the event of a tumble. Today’s tech executives are laser focused on millennials. But tomorrow’s tech gadgets will offer revolutionary ways to stave off disease to enhance independence. That’s why, with America’s popula- tion steadily and rapidly growing older, it’s time to start thinking about seniors. Bill Spencer of Windrose Farm in Paso Robles Rahmat Shoureshi is provost and vice president for academic affairs at New York Institute of Technology. Breakfast, Lunch & Dinner Served Daily 1121 Broad St, SLO | 805.545.5401 Metered parking available just past Nipomo Street, on BOTH Marsh and Higuera Streets that are almost always open! bigskycafe.cominnovation INSPIRED Health 41 Vitamin C and Healthy Skin By Monet Lee

vitamin C serum is one of the only skin care prod- Vitamin ucts that can benefit almost anyone who incorpo- Arates it into their skin care routine. This naturally occurring antioxidant is constantly being diminished by internal and external factors like pollution, aging, illness and excessive sun exposure just to name a few. In turn, decreased levels begin the deterioration of skin integrity. To achieve healthy, bright, clear skin it is extremely important to understand the benefits of including a vitamin C serum in your skin care routine. Fights Free Radical Damage- Environmental stressors like UV Rays, pollu- tion, stress, drugs and alcohol are all consid- ered free radicals. Free radicals are irregular molecules that damage healthy molecules resulting in skin damage. Antioxidants like vitamin C come in and repair the irregular particle recreating a normal, healthy struc- ture. Aides in Wound Healing- When experiencing inflammation due to acne or any other wound causing conditions, vitamin C can increase collagen production (to heal skin) and decrease inflammatory responses. Ascorbic acid may also aide in the fading of scars from previous wounds.

42 INSPIRED Health Vitamin

Prevents and Reverse Sun Damage- • Formulated with Ferulic Acid – A natural phyto- While it can’t prevent UV rays from penetrating chemical found in plant cell walls. Ferulic Acid is the skin it can protect from UV-related DNA damage the most effective vitamin C stabilizer. like loss of elasticity and melasma. Vitamin C can also • Vitamin C is combined with another antioxidant- reverse the damage of preexisting DNA trauma. Typically vitamin C will be combined with vitamin E. The combination of C, E and Ferulic Acid doubles vitamin C’s ability to fight UV damage. Increases Collagen Production- • 15-20% vitamin C- Anything more will not absorb, As we fibroblast, or maintain the structural integrity anything less may be ineffective. within the connective tissue, our collagen producing cells begin to diminish which results in a loss of elas- • PH Level of less than 3.5- A PH level higher than 3.5 ticity and wrinkles. Vitamin C stimulates the repair of is not permeable and will simply sit on the surface damaged Fibroblasts, ultimately making the skin look of the skin. and act like it is years younger. • Packaged in dark brown or blue glass bottle OR Packaging Vitamin C- single use ampules to minimize exposure to light, heat and air. Unfortunately, there are a lot of vitamin C serums on the market that have been formulated or packaged in ways that render them completely useless. The best Monet is a Licensed Esthetician and Skin Expert origi- way to ensure your vitamin C is as stable and effective nally from California, currently living in Bali, Indonesia. as can be is to make sure it checks all of these boxes: She is passionate about sharing her expertise through her blog www.monetleebeauty.com where sheprovides pro- fessional skincare tips and product reviews. To learn more about Monet, follow her on Instagram @monetleebeauty

INSPIRED Health 43 44 INSPIRED Health inspiration Inspiration exists, but it has to find us working. ~ Pablo Picasso

INSPIRED Health 45 A Powerful Change By Theresa-Marie Wilson

n the seventh grade, Brittany Lyon weighed 200 that in order to make the weight loss permanent, it has pounds. By the time she was 17, she had reached 250 to be imbedded in you. You wake up every day, and Iand was likely heading towards more weight gain you are not fixated on the scale or what you look like. despite fad diets, working out to fitness videos, and It helps when that starts to happen, but it is not what consuming diet pills. you start at. There has to be a huge shift to the idea that food is fuel; it’s not for treats or rewards. You don’t have “My best friend and I partied a lot and weren’t the to be the person that goes to every single barbecue and best with our food—we were just being stupid teenag- birthday party and eats the food. You don’t have to be ers,” said Brittany adding that both teens indulged in a part of that American culture of eating with every cele- diet consisting of a lot of fast food. “When she got her bration or negative thing that happens in your life. You senior pictures taken, I was in them since we were best can look at food as this amount of protein, this about friends; when we got the pictures back, it was so shock- of carbs and this amount of fat, and they are going to ing in the worst way.” help me tomorrow when I do my big squats or whatever Brittany fought back against a lifelong battle with makes you tick.” being overweight and won personal bragging rights Brittany continued to set and reach personal goals for dropping 100 pounds. Today, she is a competitive and went on to place sixth out of 13 in the nation for powerlifter and business owner who feels like a new her weight and age class at the 2016 Raw USA Power- person with a completely different outlook on life, food, lifting Nationals in Atlanta, Georgia. The competition and fitness. included squats, bench press and deadlift. Brittany was “It was definitely not the first time I tried losing ranked at 270 lbs., 148.5, and 336 respectively. weight; I tried my whole life,” said the now 23-year- Brittany began her fitness career at Fitness 19 and old. “The way I feel mentally is the biggest difference. became a National Academy of Sports Medicine certi- You change your relationship with food and health. It al- fied trainer before opening Lyon Elite Fitness in Grover ways starts out as, ‘I need to lose weight to look better Beach in 2016. The gym offers weights, cardio, and half and so people won’t make fun of me.’ Later, you realize hour or hour personal training sessions.

46 INSPIRED Health Brittany’s Five Quick Tips to Start Living Healthier

We all already know that the typical things such as less ahead of time; I am willing to bet that most of those sugar, no soda, and no fast food but here are some that reasons are excuses that are easily fixed. may not be as commonly known: 4. Don’t eat late at night (especially carbs) – Of course 1. Fruit is sugar – Yes, fruit is healthy but its also high there are exceptions to this, but for the average person in sugar and a lot of people actually don’t digest fruits trying to lose weight/fat, eating within 3 hours before well. They can cause bloat and digestive issues due to bed can be detrimental to fat loss. certain sugars they contain. It’s best to eat fruits before and after workouts or/an activity. 5. Get A Trainer – The motivation and accountability of having a personal trainer is worth more than that new 2. Eat more leafy greens – Not only do leafy greens outfit or those nights out at the bar. We spend tons of have high levels of nutrients, but they also act as a money on things we don’t need, but we justify it be- digestive cleanser for the intestines and other digestive cause its done in smaller amounts here and there. One organs. Cleaning out your digestive tract is great for payment each month to a knowledgeable trainer can rejuvenating your body and removing toxins. be life changing! Find someone that you’re comfortable with and who will push you past the limit you create for 3. Put down the packaged foods – There are so many yourself, someone who will keep you on track while also healthy and delicious food options out there that are making working out and fitness more enjoyable! Also, easy to make yourself or prep easily for those with busy make sure your trainer talks to you about nutrition. You lifestyles. Think of why you don’t prepare your meals cant out train a bad diet.

Brittany and her best friend, Brittany today. Brittany and her sister, Regan Lyon, getting Mercedes Coy, when she was Photo by Patrick V Photography in a workout together. Photo submitted a junior in high school.

“I used fitness to lose my weight, and when I fell in Brittany. “Remember, it is temporary. It’s a time that you love with that, I knew I needed to choose a business that are committing to yourself to reach a goal that you your- was in the fitness industry,” she said. self chose. No matter what it is—opening a business, This year, Brittany plans to compete in the 2017 Raw weight loss, school—it is not going to last forever. You Nationals in October. will eventually get there; you just need to buckle down until you do.” With a contagious positive attitude, Brittany offers words of wisdom built on personal experience. Lyon Elite Fitness is located at 197 S 8th St, Grover Beach. They can be reached at (805) 459-9930 or online “Whatever you are doing to reach your goal, should be at www.lyonelitefitness.net. challenging or else it’s not going to change you,” said

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

Aphrodisiac Foods: Myth or Fact? Can specific foods enhance our intimate relationships?

ost edibles found at the top of any aphrodisiac 3. Asparagus is high in folate which supports proper food list got there because in ancient times they erectile function and has been said to inspire feelings Mwere regarded as such mostly due to their phallic of lust. shape or alluring scent and flavor. This left many people 4. Almonds are a symbol of fertility and their aroma believing that these foods enhanced fertility, desire and encourages feelings of passion. sexual performance. While it can’t be argued that com- monly identified aphrodisiac foods do in fact support 5. Vanilla has a scent that’s relaxing and brings about sexual performance or desire, the point can be made pleasurable feelings. It’s also a strong, but sweet spice that fresh whole foods leave us feeling our best both in that may prevent impotency. energy and mood. 6. Oysters are most often considered to increase the libido and there may be some truth to this as they’re For fun and inspiration here are seven aphrodisiac filled with zinc. foods that’ll contribute to your overall health and may- be even your intimate relationships too! 7. Chocolate may be the most commonly thought of food that stimulates feelings of desire due to the feel 1. Bananas are high in potassium and vitamin B which good hormones and neurotransmitters that are released are essential for the functioning of the sex hormones. when consumed. The magnesium found in chocolate re- The bromelain found in this tropical fruit is thought to laxes the body and high levels of antioxidants support enhance male performance. overall health. 2. Basil increases an overall sense of well-being Lisa K. Story, M.A. (El Dorado Way) is a published au- and supports healthy blood circulation. It’s known for thor, Certified Health Coach and yoga instructor. She can boosting the sex drive and promoting fertility. be found at http://theconscioushealthcoach.com

INSPIRED Health 49 HALL F C EN E G H E C Finding Inspiration in the Kitchen

fter a hard day at work, coming home and making a nutritious and tasty meal is not some- Athing most people look forward to. With that in mind, Teri Bayus, the host of the locally produced Taste Buds cable TV show as well as a food and film reviewer for Simply Clear Marketing and Media, gathered a group of the Central Coast’s finest culinary innovators. Each chef was challenged to create a meal using items of their choice from a CSA Talley Farms Fresh Harvest box of produce along with other ingredients of their choosing. Five chefs put their skills to the test in a Chopped-style battle in the hopes of taking home the first ever People’s Choice or Judges Choice award in the Best Chef competition. Each of their recipes can help you make a meal that earns a win from your family and friends.

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50 INSPIRED Health Judges’ Choice

HALL F C EN Winner E G H E C

Chef Nicola’s inspiration to open Mistura, a Peruvian restaurant on the Central Coast came from his insatia- ble curiosity and interest in the fasci- nating essence, traditions and influenc- es that had created the Peruvian cuisine. Nicola has always been a passionate traveler, wanting to learn about other cultures and places that would enrich his knowledge as a reputable chef. He also owns Mama’s Meatball in San Luis Obispo and Haute Catering and Events with his wife Jackeline Ortiz De Zevallos Allegretta. Mistura is located at 700 Clubhouse Dr, Paso Ro- bles and Mama’s Meatball is located at 570 Higuera St #130, San Luis Obispo. Visit them at www.mistu- rarestaurants.com or www.mamasmeatball.com.

Chicken Stew Procedure of the chicken stock to the sauce- pan. Ingredients Peel the potatoes and cut each pota- to into 4 wedges. Wash and dry the Add chicken pieces and the baby 2 whole chicken breast cilantro and remove the large pieces carrots and simmer. 2 tablespoons of butter of stem. Check the chicken pieces for done- 2 tablespoons olive oil Place the cilantro in a blender or ness often, and remove saucepan 5 baby carrots food processor with 1/2 cup of the from heat once the chicken is just chicken broth process until smooth. cooked through. 1 cup chopped onion Set aside. Garnish with fresh cilantro and 3 tablespoons chopped chile pepper Cut each chicken breast half into steamed potatoes and serve. (aji amarillo, jalapeno, or similar hot 3-4 pieces. Season chicken with salt, chili pepper) pepper and cumin. Cauliflower Pancake 3 cloves garlic, minced Melt the butter and oil in a large 1 large bunch of cilantro saucepan over medium heat. Procedure 4 cups chicken stock Sauté chicken pieces until lightly Grate one cauliflower, add 1/2 browned on all sides. teaspoon of salt, add 1/2 cup of 1 cup of beer steamed quinoa and two whole Remove chicken to a plate and set eggs. 10 fingerling potatoes aside. Salt, pepper and cumin to taste Mix all together in a bowl and use a Add chopped onion, chile pepper, tablespoon to form little pancakes. Fresh cilantro leaves for garnish and minced garlic to the saucepan and cook over medium-low heat Fry them in a saucepan with little until soft and translucent. olive oil at medium heat, two minute each side. Add beer, let evaporated half the way. Place chicken (Seco) on pancakes and serve. Add processed cilantro and the rest innovation INSPIRED Health 51 HALL F C EN E G H E C

hef Steven Smeets discovered he wanted to become a chef at a young age while on a CBoy Scouts’ camping trips. He learned how to cook peach cobbler over an open fire and had the opportunity to fish for fresh trout and then prepare it using wild mint. He later graduated from Le Cordon Bleu Col- lege of Culinary Arts in San Francisco. His love for farm to table cuisine led him to the Cen- tral Coast and its variety, from farmlands and vineyards to its pristine coastline. He describes his style as how a farmer would cook if he were a chef. With this philosophy in mind, he sources local produce, meats, and seafood from the bounti- ful farmers’ markets on the Central Coast. He welcomes you to enjoy his take on local cuisine at the Apple Farm Restaurant, 2015 Monterey St, San Luis Obispo. Visit them at www.applefarm. com

Chicken Procedure Place thin sliced prosciutto across the chicken then place batons of Ingredients Cut your chickens down the middle so you have 2 halves then remove smoked Gouda across the center, the 1 whole Organic Mary’s Chicken all the bones making sure not to prosciutto will season the inside of 4 thin slices of prosciutto (go to the cut into the skin. Save the bones for the chicken. deli and have them slice it for you.) stock. You should have 2 rectangular Using plastic wrap or cheesecloth 4-6 oz. smoked gouda cut into strips pieces of boneless chicken. Level roll the chicken into a log with the out the chicken by removing the skin on the outside. Tie each end 2 sticks of rosemary chopped fine chicken oyster and putting it where tightly so that you have a nice cyl- Salt and fresh cracked pepper the leg joint was. Then butterfly the inder. breast to make a uniform and level 2 cups buttermilk Poach the chicken at 140 degrees F rectangular shape. Fill in any gaps in for 2 hours then shock in an ice bath 2-3 cups flour seasoned with salt the meat with the trimming from the to stop the cooking. and pepper and orange zest breast. Dip chicken in buttermilk to coat Deep fryer at 350 F Season both sides of the chicken and dredge in flour seasoned with with fresh chopped rosemary and salt and pepper and orange zest. black pepper and lightly salt the skin. Fry in canola oil at 350 degrees F until a thermometer reads 165 de- grees F, about 6-8 mines. Let rest for 4 mines before slicing.

52 INSPIRED Health Glazed Baby Carrots Cream Spinach Procedure Ingredients Ingredients Slice fingerlings on a mandolin about the thickness of a nickel. Carrots 2 lbs. Spinach Shingle the fingerlings in an oven Butter 1 qt. Cream proof dish so that they resemble Salt 2 small Shallots their original shape just fanned out. Coat with clarified butter and add Water 2 cloves Garlic some salt and sprigs of thyme. Cover Brown sugar Butter with foil and bake in the oven at 300 F until soft. Chill uncovered in the 10 sprigs of Thyme refrigerator until cold. To serve: pan Procedure Salt fry sections of potato in clarified butter until golden lightly brown. Wash and cut tops off of carrots Cracked black pepper Season with coarse sea salt. leaving ¼ inch of the stem on the carrot for looks. Procedure Cut carrots in half, down the middle, Caramelized Cauliflower if they are large. Trim and wash spinach thoroughly. Puree Blanch in lightly salted water then Ingredients In a large sauté pan with about ¼ shock in ice bath. Drain the spin- inch of water simmer carrots with ach and ring it out through a clean Sweet onions (sliced thin) butter, salt, and brown sugar. dishtowel. Then chop the spinach Cauliflower (remove core and cut The goal is to cook the carrots and well. Put the spinach into a large into florets) reduce off all of the water so you are heatproof bowl. Salt left with buttery glazed carrots. You In a stockpot sauté shallots until soft can always add a little more water if then sweat the garlic, add the cream Butter you need to cook the carrots more. and crack some black pepper then (Cream or stock if desired) bring to a simmer. Tie thyme into

Brussels Sprout Hash a tight bundle with butcher twine. Add the thyme to the simmering Procedure Ingredients cream and reduce the cream almost Slowly caramelize slice onions in Brussels sprouts by half. butter. Lemon Once reduced, strain the cream Coat cauliflower with butter and through a fine strainer into the Salt lightly season with salt. Roast cauli- chopped spinach and stir to com- flower in a 400 degree F oven until Butter bine. Season with salt and taste. golden brown and caramelized. Adjust seasoning as desired. In a high-powered blender puree

Procedure caramelized onions and cauliflower Confit Fingerling Potatoes until smooth. Season to taste with Trim the ends of the Brussels Ingredients salt and pepper. Adjust thickness as sprouts and cut them in half then desired with cream or stock. shave them thin. Fingerling potatoes In a Sautee pan toast butter until Clarified butter golden brown, add the Brussels Thyme sprouts, a pinch of salt and a touch of lemon juice. Sautee until cooked Salt to desired tenderness.

innovation INSPIRED Health 53 HALL F C EN E G H E C

arah Paddack is the creative chef behind SChipwrecked in Pismo Beach where she sells gourmet Potato Chips, homemade dips (called tugboats), sandwiches, salads and soups. Sarah takes the potato from the dirt to perfectly fried exquisite pairings of flavor, made fresh to order. She also does catered events and has designed chip pairings with many local wineries. She was featured in Sunset Magazine as a top place to stop in Pismo and was on season one of Taste Buds. Her passion has always been to bring together unique flavors and serve food to family and friends. Chipwrecked is located at 246 Pomeroy Ave, Pismo Beach. Visit them at www. chip- wreckedinpismo.com.

Fresh Market Quiche Procedure the mixture into a pie dish forming a “crust.” Ingredients You could chose to use a traditional piecrust and skip the next 5 steps, Put in preheated oven and allow it 3 cups of cauliflower florets but cauliflower crust allows for fun to bake until it sets up and slightly 1/2 cup of grated Swiss cheese gluten free option. browns. 1/4 cup grated Parmesan In a food processor, pulse the cauli- While the crust is baking, slice and 8 eggs flower until it is a nice fine crumble. clean leeks and Brussels sprouts. Break up the Brussels sprouts so 1 cup of heavy cream Place cauliflower in a microwave safe bowl, over with saran wrap and that you have a mix of leaves and a 1 large leek heat for approximately 5 minutes. few halves. 8-10 Brussels sprouts Microwaves will vary, but you want Heat the butter on a pan and then the cauliflower nice and soft. sauté the leeks and Brussels sprouts 1 pink lady apple Allow the cauliflower to cool and until they start to caramelize. 3/4 cup sharp cheddar cheese then squeeze out as much moisture Spread the mixture on top of the 1/8 teaspoon nutmeg as possible. The best way to do baked crust. (If using a traditional this is to wrap it in a clean towel or piecrust, just pour them into a raw salt cheesecloth and squeeze. The dryer crust.) pepper it is, the better. Slice the apple into thin slices and 2 tbs butter Whisk the cauliflower with 2 eggs spread over the veggies and the Swiss and Parmesan chees- Sprinkle the cheddar cheese over es. Salt and pepper to taste. Press this mixture.

54 INSPIRED Health Whisk together the remaining 6 eggs, 1 cup YOU CAN HAVE YOUR CAKE AND EAT IT TOO! of heavy cream, 1/8 teaspoon of nutmeg, and salt and pepper. Slowly pour this over the veggies and cheese. Bake for approximately 30 minutes. Once it has set up, let it cool slightly and enjoy!

Sweet Harvest Salad Ingredients 4 kiwi fruits 1/4 cup of fresh cilantro 4 tangerines 2-4 tbsp agave syrup Spinach

Fingerling potatoes We create healthy delicious desserts and hand-crafted Carrots treats. Using only the finest, pure and natural ingredients to promote optimal health. 1 cara cara orange Gluten Free · Dairy Free 1 pink lady apple Refined Sugar Free Dessert Options Available Salt Find our Mini Cakes at: Pepper Shine Cafe, Morro Bay Julia’s Juice, Grover Beach SLO Natural Foods, SLO Robin’s Restaurant, Cambria Olive oil East Wellbeing & Tea, SLO More Locations Coming Soon

Procedure We do special orders! KaceyCakes.com 805-709-0855 Slice three of the tangerines. Peel and slice the carrots. Clean the potatoes. Toss these with a little olive oil, salt and pep- Market your upscale Home & per. Wrap them in foil and bake until carrots Garden business to San Luis and potatoes are done. Chill. Obispo County twice a year. Be among the first of local businesses Once, the carrots and potatoes have chilled, to showcase your products and/or remove the tangerines rings. Slice the pota- services in this exclusive magazine! toes into bite size pieces. Published each Spring & Fall, For the dressing, place peeled kiwis, the juice giving you the best position to of the remaining tangerine and the cilantro display the seasonal trends! 10,000 into a food processor and blend. Add agave distributed countywide. syrup to taste. This needs to be adjusted de- pending on the sweetness of the fruits. contact us at 543-6397

Slice the remaining fruits and vegetables. Add Another quality publication from Tolosa Press the potatoes and carrots. Toss everything with the kiwi cilantro dress- livinglavishlymag.com ing. Serve this sweet tangy salad along side the savory Fresh Market Quiche.

innovation INSPIRED Health 55 TOURIST FRIENDLY!

Find us on: 805-286-5987 56 INSPIRED Health People’s Choice

HALL F C EN Winner E G H E C

hris Beckett ventured from Southern California in 2001 where he completed his culinary school courses at Le Cordon Bleu. CHe joined the team at Schooners Wharf, in Cayucos, and spent many summers stretching his wings and expanding on his pallet. His love for coastal seafood fare with Asian vibe grew abundant. Now at Fish Gaucho, Chef Chris and his team take on the humble venture of offering a fresh invigorating take on Mexican cuisine. They have a forward focus using coastal aspects such as fresh fish and land-harvested ingredients. Fish Gaucho is located at 1244 Park Street, Paso Robles. Visit them at, www.fishgaucho.com. photo by Rachel Hommel

Crudo Procedure Kiwi Foam Ingredients Salt and pepper to taste Ingredients 6 ounce albacore tuna (sashimi Remove skin from Mandarin orange. Yields 16 oz grade) thinly sliced Lay the orange slice on the big side. Slice width ways, cutting extremely Six fresh kiwi 1 Mandarin orange thin. Remove seeds. Place into bowl. Two fresh jalapeño 2 ounces of sliced red onion Add cilantro. Add juice of a lime. Add Half a bunch of cilantro 2 tablespoons of chiffonade cilantro juice of lemon. Mix in Fresno chili pepper. Add salt and pepper. And Four egg whites. 2 ounces finally sliced pink Lady add green cabbage. Add pink Lady Procedure apples apples. Mix well. Place kiwi without skin into a juicer. Juice of one lime Sliced avocado to be added at this Remove stem from cilantro add to Juice of a 1/4 lemon point. Being careful not to over work it, you want to keep the integrity juicer. 1 ounce diced pickled Fresno chili of the whole avocado form. Add in Remove stems from cilantro add to pepper albacore after. juicer. One half avocado sliced Once Albacore and avocado are In a separate bowl whisk egg whites 3 ounces finally sliced green cab- incorporated. Take a tablespoon at a until slightly foamy. time layering it onto a tortilla shell. bage Add into kiwi mixture. Fresh fried tortilla rounds Using your dispenser carefully place in an ounce of kiwi foam on top. Fin- ished with garnishing with a micro green. innovation INSPIRED Health 57 HALL F C EN E G H E C

Chef Casey Walcott start- ed humbly as a dishwasher at the celebrated Bistro Laurent in Paso Robles, California. At a time when new vineyards seemed to spring up by the minute, this young chef was captivated by the Central Coast’s local wine country and farm-fresh take on classical culinary methods. After growing in skill and responsibility for wine country cuisine at the Bistro, his passion and cre- ativity led him to hold key roles at various restau- rants and entrepreneurial ventures in San Luis Obispo County. With impressive local industry knowledge and relationships, Chef Walcott channels his culinary talent into SeaVenture Hotel Restaurant’s seasonal and coastal inspired cuisine. Chef Casey says, “In the world’s most beautiful restaurant, I create culi- nary masterpieces.” SeaVenture is located at 100 Ocean View Ave, Pismo Beach. Visit them at www.seaventure.com.

Scallops Slaw Chutney Ingredients Ingredients Ingredients 8 large Scallops ½ lb Brussels sprouts shaved fine 2 each Clementine peeled sectioned Procedure ½ Cara Cara juice and diced Place scallops on a plate with some 2 table spoon lemon aioli 2 kiwi peeled diced sort of a lid to cover the scallops. With ¼ bunch cilantro chopped ½ Cara Cara diced a smoking gun fill chamber with apple ½ apple diced wood chips and smoke the scallops Salt pepper to taste trapping the smoke under the lids let ¼ shredded carrots 1 tablespoon Hoisin the smoke sit until ready to cook. Procedure Salt pepper to taste Cook Scallops Place all ingredients in small mixing Procedure Heat a large sauté pan on med/high bowl and mix together. Set aside. In small mixing bowl carefully place heat add cooking oil or clarified butter all ingredients gently toss making to coat bottom of pan. Make sure the sure not to bruise the fruit set aside. pan is hot but not smoking and place scallops in pan. Cook for a couple minutes on both sides (cook time will Visit www.TasteBuds.tv and join Teri as she tours the kitchens of local vary based on the size of the scallop). restaurants and talks with chefs about their culinary creations. For more in- Remember the scallop should be easily formation about the Talley Farms Fresh Harvest box full of local produce, visit removed from pan if it is sticking cook a www.talleyfarmsfreshharvest.com. little longer then it will release.

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

INSPIRED Health 59 elcome back! Or She Shoots! welcome for the By Courtney Haile Wfirst time to the Adventure Girl series where I try new activ- ities that push me out of my comfort zone of the gym while explor- ing what the Central Coast has to offer. I have always appreciated the aesthetics of archery (I like circles and primary colors), and my fond- ness deepened during my first foray into the sport. Opened in 2014 in San Luis Obispo, Central Coast Archery is a family owned indoor shooting range and pro shop located in San Luis Obispo. They offer a vast variety of pro- grams including classes for children and adults, competitive leagues, and a Junior Olympic development program. On a bustling Saturday afternoon there were families and youngins a plenty. A large observa- tion window provided a view of the range; where children shared space with more competi- tive archers who wore tricked out accessories. In the pro shop, super cute tops and expertly branded merchandise mingle with hunting gear and 3D deer targets that I mistook for deco- rative statues. This was a new habitat for me as a central coaster with stubborn city roots. My toe dip into the hunting world, indoor archery is my gateway to gun shootin’ in the great outdoors.

60 INSPIRED Health for the full twenty yards. Bailey had me load the arrow, square my shoulders, and extend my left arm with a slight bend. I then used the middle three fingers of my right hand to pull back the bow and let ‘er rip. My first shot landed at the outer margins of the target and Bailey encouraged me on and coached my form. After a couple rounds I hit not just the middle but “the middle of the middle.” If that shot were judged, Bailey said, I would have earned a ten out of ten! I felt so cool and snapped a photo at my first opportunity. I was turning into an archer. I realized my actual skill level when a boy who looked about 4-years-old joined me to share my target. I im- mediately pictured him out performing me and braced for embarrassment. Can I admit that I was thrilled when his first shot was a bust? He finished and Bailey moved my target further back two times before the end of our session. Once I got in the rhythm it was super fun and I can definitely imagine finding my zen on the range. Central Coast archery is wonderful and welcoming to The staff at Central Coast Archery is passionate and highly beginners, children, pros, and a 39-year-old first timer skilled. I was greeted by bright-eyed Olympic dreamer in a bright pink caftan. Check them out at centralcoast- Bailey who instructed me on range etiquette and safety archery.com. protocol before our private lesson. My beginners’ target felt Courtney Haile is a writer and fitness instructor living about twenty feet away while the big boys ‘n gals aimed in San Luis Obispo.

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INSPIRED Health 61 Spend a Few Nights in Nature

ooking to reduce stress, get fresh air, and socialize without a screen in front of you? Go on a mini-adventure with family and friends or take a solo trek into the great out- Ldoors and let go of the day-to-day grind while camping for a few days. A few members of our crew shared their favorite spots to get away from it all whether its the comfort of a trailer or the coziness of a tent, the Central Coast is full of spots to find your own level of rugged.

62 INSPIRED Health Port San Luis Harbor in Avila overflow My friends and I enjoy Lake Lopez Campground for so many camping. It’s a first come first serve, dry reasons. Beside the spacious campsites to choose from, there camping area on the bluff overlooking the are beautiful lakes, trees, trails, wildlife, and awesome fishing. . beach and harbor. No tent camping. It’s a There are also fun waterslides, zip lining, a good bait shop and perfect weekend getaway at the beach, a restaurant. Plus, it’s only 15 minutes to local wineries, and the close to shopping and restaurants, cheaper Village of Arroyo Grande. than the reserved spots and you can bring My favorite thing to do is to rent the pontoon with a half your dog. dozen friends, music, and picnic treats. I also bring a couple of ~ Michelle Johnson, art director hammocks for a peaceful nap. The sunny breeze can’t be beat. ~ Zorina Ricci, advertising executive

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

Morro Strand State Beach Campground, located on Yerba Buena Street in North Morro Bay. It’s literally on the beach, with- out the craziness of Oceano Dunes. They have 24 full hook-up RV spots and lots of tent camping too. One drawback, no show- ers, otherwise a bargain at $50 a night for full hook ups and $35 for campsites. Make The state park named after Big Sur pio- I love camping reservations early. neer Julia Pfeiffer Burns has three hidden at San Simeon campsites above the McWay Falls water- State Park. My Favorite non-campground is the Morro fall. That’s where From Here to Eternity favorite spot Bay Sandpit. It’s the most underused natu- was shot. One of my favorite places to is shielded ral area in SLO County. Four miles of white camp in the last five years, but it’ll take from the area sand beach pretty much all to yourself. that long to get a reservation, so I hope by some wil- Lots of privacy, clothing is optional and you know someone who’s going. Tent low trees and there is cell service, too. camping only, no dogs. there is a grassy ~ Neil Farrell, managing editor Bay News spot for the ~ Camas Frank, section editor SLO City tent. There are News amazing hikes and walks from the campground North Beach Campground in Pismo that take you Beach is a beautiful campground nestled through a vari- in between a eucalyptus grove and the ety of habitats pacific ocean. The sites are spacious and from woodland, many provide tree shade. It’s a short walk swamp, to to the beach or downtown Pismo. Enjoy mountainous the Monarch butterflies fluttering through and a rainforest camp from November through February, as well as dry and in the summer the kids can become a dessert. It is junior ranger. Reservations can be made at truly amazing. www.reserveamerica.com ~ Lani Colhouer, ~ Christy Serpa, editorial designer CFO

INSPIRED Health 63 Stick it to Me By Courtney Haile, Photos by Stephanie A. Wilson

ith the New Year just underway, I have around her needles wouldn’t be IV style or anything so I figured eight months to take better care of myself in I could take it. I could barely feel the first two; one W2017. For this adventure I opted to slow it down in between my eyebrows and the other at the top of and confront my sleep issues. I suffer from insomnia my forehead. She moved on to my ears where I found and spend most mornings exhausted, bedraggled, and some sensitivity at my heart point, then to my sweaty just plain pissed. Wanting to support my friend’s busi- hands (she could tell I was nervous). She warned that ness and explore Chinese medicine for the first time, I my toes and legs would be more sensitive and the side braved the unthinkable—I traveled over the grade to of my left calf felt the burn. I was tense, she advised Paso Robles. me to relax, and that eased the discomfort. I was left alone to wind down with a guided meditation and My high school chum Veronica has been in private made the choice to fully embrace the moment. Within practice for seven years as a licensed acupuncturist and twenty minutes I almost fell asleep, which is huge for herbalist at Avery Acupuncture and Natural Medicine. this slightly neurotic, anxious, and sweaty woman. She She heals with acupuncture, herbs, cupping, and mas- returned, and I was relieved as she removed the nee- sage, and was called to Eastern Medicine after a prac- dles, although I could barely feel them on the way out titioner of acupressure healed her chronic back pain in and realized how small they actually were. Next on the Japan. agenda was cupping! Prior to my appointment I completed forms about my The therapy felt like a warm massage with a little medical history—much like at any other medical office pressure and suction, which created a humorous sound. but with very specific questions about my poop. We I was excited to be one of those interesting people with discussed some of my past and current health issues, the circle bruises, and the massage felt wonderful after and I felt vulnerable yet very safe disclosing the infor- a long week. I left my first appointment with herbs cho- mation. She found patterns and connected my con- sen specifically for my issues and a booklet about the ditions in ways I hadn’t heard before. I was intrigued. ancient healing art. She took my blood pressure and looked at my tongue a few times before having me change into a gown for the This adventurous girl is open to all healing and if main event. you are too, or if you’re curious, check out Veronica at averyacupuncture.com. I lay on the table with an awesome heat lamp that I really enjoyed. She asked if I had any fear of needles Courtney Haile is a writer and fitness instructor living and I thought and said “Well, um, sometimes.” I knew in San Luis Obispo.

64 INSPIRED Health Hiking with Company

dding more exercise in your life doesn’t have to mean hitting the gym. Company hikes are a great way to build team bonding as well as in- Acrease activity. San Luis Obispo County offers trails to fit every fitness level with vistas ranging from the ocean to mountaintops to oak groves. Instead of zipping home after a day at the office, relieve stress, stretch your legs, and get your heart pumping in nature.

NORTH COAST climbs to Eagle Rock Viewpoint for an ridges to a 1,076-foot summit with overview of the valley between SLO panoramic views. 6 miles Bluff Trail and Morro Bay. 2.4 miles This level out and back hike passes Hazard Peak tide pools and beaches along a pictur- Elfin Forest Natural Reserve Islay Creek Loop This loop in Mon- esque rocky coastline in Montaña de This easy boardwalk loop explores taña de Oro State Park continues Oro State Park. 1.2 - 3.4 miles a pygmy forest on the edge of Morro beyond Hazard Peak deeper into the Bay. 1 mile Irish Hills before circling back to the Coon Creek coast on Islay Creek Trail. 9.2 miles This out and back hike ventures up Headlands Trail a coastal canyon at the south end of This gradual lollipop loop in Harmo- Islay Creek Montaña de Oro State Park. 5 miles ny Headlands State Park crosses a This easy out and back hike in coastal valley to reach picturesque Montaña de Oro State Park follows Cerro Alto ocean bluffs on the rugged coast a wide trail up a coastal canyon This semi-loop bags the 2,624-foot between Cayucos and Cambria. 4.5 flanked by thousand-foot peaks, summit of Cerro Alto, plus a scenic miles passing a small waterfall to reach an ridge south of the peak. 5.35 miles abandoned barn. 6 miles Los Osos Oaks State Natural Reserve Cerro Cabrillo This short hikes explores a pygmy Moonstone Beach Boardwalk This tough out and back hike sum- forest of coast live oaks, providing This out and back hike crosses a mits the highest mountain in Morro a shady level stroll on overlapping boardwalk along a charming Cam- Bay State Park, a 911-foot member loops. 0.75 - 1.5 miles bria beach in Hearst San Simeon of the Nine Sisters. 2.5 miles State Park. 2.85 miles Hazard Peak Trail Eagle Rock This out and back hike in Montaña This loop in El Chorro Regional Park de Oro State Park ascends coastal continued, page 66

INSPIRED Health 65 Portola Point Lemon Grove Trail This loop explores a This easy loop visits a historic lemon short hill in Morro Bay grove on the eastern slopes of Cerro State Park just east of San Luis. 2.2 miles Morro Estuary with an easy-to-reach ocean Islay Hill overlook. 2 miles This out and back hike summits San Luis Obispo’s easternmost Morro. 1.8 Reservoir Flats miles This loop delivers fine ocean and canyon Poly Canyon views as it explores This lollipop loop hike visits an the bottom of Islay architectural village designed by Creek Canyon in Cal Poly students at the base of the Montaña de Oro State Santa Lucia Mountains. 2.5 miles Park. 2 miles Reservoir Canyon Turtle Rock This steep hike passes a waterfall This easy out and back and a collection of junk sculptures hike reaches a short en route overlooking San Luis Obis- rise between Black Hill po. 5.35 miles and Cerro Cabrillo in South Hills Ridge Trail Morro Bay State Park. This out and back hike visits the top of a 2.1 miles cluster of hills near downtown San Luis Obispo, offering fine views over the continued, from page 65 Valencia Peak city. 1.5 miles This out and back hike summits a 1,347-foot peak with panoramic Stenner Creek Morro Dunes Ecological Reserve views over Montaña de Oro State This out and back hike goes up Stenner This lollipop loop serves up pan- Park. 3.7 miles Creek Canyon past a small waterfall oramic views over Morro Bay as it and views of Bishop Peak to a collec- climbs from Los Osos to Montaña de tion of freeride bike trails called The Oro State Park. 2.6 miles SAN LUIS OBISPO Eucs. 3.7 miles Morro Rock via Morro Strand Bishop Peak Sydney Street Trail This level stroll starts from Coisters This out and back hike summits the This hike climbs a steep rugged trail Park, crosses Morro Strand State tallest of the Nine Sisters for excellent to a stone seating area at a pan- Beach to reach Morro Rock. 1 - 3.5 views over San Luis Obispo. 3.5 miles oramic summit. 2.8 miles miles Cerro San Luis SOUTH COUNTY Black Hill This hike summits one of the Nine This out and back hike to the summit Sisters just west of downtown San Bob Jones Bike Trail of one of the Nine Sisters reaches Luis Obispo. 4 - 5 miles This easy round trip hike or ride fol- 360-degree views over Morro Bay. lows San Luis Obispo Creek to Avila 0.6 miles Cerro San Luis from Beach. 5 miles Laguna Lake Park Oats Peak This out and back hike summits Point San Luis Lighthouse This out and back hike reaches a one of the Nine Sisters just west via Pecho Coast panoramic summit that looks down of downtown San Luis Obispo. 5.7 This docent-led hike crosses scenic over Montaña de Oro State Park. miles coastal bluffs to reach the historic 8.25 miles lighthouse on Point San Luis. Felsman Loop Trail Piedras Blancas This loop crosses oak, sagebrush, Ontario Ridge Trail This out and back hike ventures up and grass-covered slopes around the This loop explores the coast between the coast from the Piedras Blancas base of Bishop Peak, providing ex- Shell Beach and Avila Beach, on and Elephant Seal Rookery to Piedras cellent views of that notable rocky below a 700-foot ridge. 2.8 miles Blancas Light Station.3.2 - 4.2 miles summit and its San Luis Obispo surroundings. 2.7 miles Sycamore Crest Trail Point Buchon This out and back hike ascends This short scenic loop or longer out- Johnson Ranch Loop the north slope of Ontario Hill to a and-back hike explores the beautiful This loop explores rolling hills in a scenic ocean view perch. 1.75 - 3.25 coastline south of Montaña de Oro grassy open space just south of San miles State Park. 1.33 - 6.8 miles Luis Obispo. 2.5 - 3.7 miles

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INSPIRED Health 67 Enjoy life without limits… Rent a California Coast Beach Power Chair!

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68 INSPIRED Health