WELLNESS Matters

The Art of Living Well
MAY/JUNE 2013 • Vol 6

A Daily Journal Publication

Your Body is Telling You Something! Nutrition and Heart Health Managing Pain Through Self-Compassion
www.wellnessmattersmagazine.com

Step into nature... And come to your senses. Feel the wind and sun... On your face. Listen to the symphony... Of nature’s orchestra. See the vivid colors... Blended on the canvas. Feast upon the variety... Savor every bite. This body, this mind, this moment, Is your life. Breathe and Be Well!

Publisher Jerry Lee Senior Editor Cassie Schindler The Alternate Path Creative Director Nicola Zeuzem Advertising Director Carol Raisner Advertising Account Executives Joan Dirstine, Account Executive Marcie Shapiro, Account Executive

Contributing & Guest Writers Bobbi Emel, MFT Cassie Schindler Cassie Williams Chellie Campbell Dr. Eric Weiss Gloria Dirla Laura Ziegler Lucy Sanna Monique Molino Susan Schwartz

Business Office 800 Claremont Street, Suite 210 San Mateo, CA 94402 To advertise (request a media kit), suggest a story, or carry Wellness Matters Magazine at your location, contact: info@mattersmags.com Wellness Matters Magazine is a free bi-monthly publication, supported solely by our advertisers. This publication assumes no liability for improper or negligent business practices by advertisers or contributing writers.
All content ©The San Mateo Daily Journal

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Features:
Managing Pain through Compassion
By Bobbi Emel, MFT page 5 page 6 page 11 page 12

from the editor

Nutrition for Heart Health
By Lucy Sanna

Just One Change
By Laura Ziegler

Your Body is Trying to Tell You Something
By Cassie Schindler Cover Sunflowers turn to follow the sun. Their open faces symbolize the sun itself, conveying warmth and happiness, adoration and longevity. Cover Photo: Sunflower/J.Wesolek

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here’s definitely an art to living well. Our mission at Wellness Matters is to provide you information, resources and strategies to achieve a higher level of well-being.

We aim to fully address what it means to be alive and well: in this place, at this time. We’ve launched a campaign for wellness and invite you to join us - regardless of where you find yourself on the path to optimal health. In an effort to round out our offering, we’ve added three new regulars columns. The Village Doctor will provide medical advice to our readers, Wealthy Spirit will attempt to guide us all to the land of financial stress reduction, and Business Therapy will feed our entrepeneurial souls. When you consider what it takes to live well, you realize that it’s an inside and outside job, involving care of body, mind and spirit.

Regulars:
Business Therapy
Black Thumb By Susan Schwartz page 7

Wellness 101
Essential Oils By Kaiya Storm page 8 page 9 page 10 page 14 page 15

Stay tuned to Wellness Matters as we devote the remainder of 2013 to the exploration of the mind/body connection and holistic (whole) health. Because Wellness Matters! Are You In?

Doing Business WELL! The Village Doctor Wealthy Spirit You’ve Got to Move It, Move It! Mindful Mama Should I Savor It?
By Cassie Williams

Cassie Schindler

Co-Founder/Senior Editor

page 17

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Self-Compassion
By Bobbi Emel, MFT

Managing Pain Through

“It’s not that bad.” “Quit your whining!” “Things could be much worse, you know.”

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hese are all things we might hear when we’re experiencing pain of some sort – emotional and/or physical. What’s worse is the fact that the people saying these things might be people we know very well: ourselves. Why is it that we can easily feel compassion for a friend or loved one who is experiencing pain, but when it comes to us, suddenly the hammer falls and we pound ourselves without mercy about how we should quit being so wimpy? According to Dr. Kristin Neff, the leading researcher in the field of selfcompassion, it’s due to some mythological thinking that we hold about being nice to ourselves. Myth #1: Self-compassion is selfish. We are taught to care for everyone else but ourselves. Self-compassion can thus be seen as selfish, that taking care of yourself means you are not doing what you are supposed to be doing: taking care of someone else. Reality: We can’t care for others with loving-kindness and authenticity if we haven’t established those things for
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ourselves first. Remember the familiar phrase, “Secure your own oxygen mask before assisting others.” Myth #2: Self-compassion is indulgent. You might be thinking, “If I’m nice to myself and let myself off the hook all the time, won’t I just become lazy and self-indulgent?” Reality: Self-compassion is about your health and well-being while selfindulgence is about getting anything you want when you want it without thoughts of well-being. Self-compassion is about noticing and being with your pain. Self-indulgence is about numbing and denying your pain. Myth #3: Self-criticism is motivating. Many of us have a subconscious belief that listening to our inner critic or engaging in other kinds of self-criticism is what motivates us and keeps us in line. Reality: There may be a kernel of truth to this myth. It’s possible that the inner critic evolved to help us stay safe. However, while it’s possible the inner critic developed to help our ancestors avoid saber-toothed tigers, we don’t need it for that function any longer. Dr. Neff has found that being selfcompassionate increases confidence which helps us to be self-motivating as well. Myth #4: Self-compassion is wimpy. In our individualistic society, we are supposed to “pull yourself up by your bootstraps” and tough things out. Be kind to yourself ? Quit being such a wimp! Reality: Self-compassion actually serves to heal and strengthen us. It is, in fact, the strongest and most resilient among us who have the courage to be kind to themselves. So, how can we learn to be more kind and compassionate to ourselves? Dr. Neff suggests three avenues: 1. Practice self-kindness Think for a moment of how you talk to yourself when you are experiencing pain of some sort. Now think about if your friend was experiencing the same thing. How would you talk to her? How would you treat her? It’s likely you treat yourself much worse than you

would a friend who is having the same problems. You might even treat yourself worse than an enemy with those problems! Talk to and treat yourself as you would your friend. Speak gently to yourself. Be understanding. Wrap your arms around your shoulders in a hug or put your hands over your heart in a physical display of affection and comfort. 2. Remember the idea of common humanity. Even if you are going through a tough time of your own doing or somehow brought pain on yourself, does that mean you shouldn’t be kind to yourself ? No. It means you’re human. You are a part of the greater whole of humanity and, as such, remember that all humans are flawed, make mistakes, and are deserving of compassion. 3. Practice mindfulness. Mindfulness is about paying attention to your current experience without judgment. Rather than running away from or suppressing pain, mindfulness allows us just to be with these feelings as they are. The lack of resistance brought about by mindfulness will greatly reduce your suffering. It may not rid you of your pain, but it will reduce your suffering. Bonus: Repeat after me. In a quiet place, take a deep, soothing breath, close your eyes, place both hands over your heart in a gentle, nurturing way, and repeat this lovingkindness meditation to yourself: May I be safe May I be peaceful May I be healthy May I accept myself as I am And may you always allow yourself the compassion you deserve. Psychotherapist, Bobbi Emmel specializes in helping people face life’s significant challenges and regain their resiliency. For more information visit: www.bobbiemel.com or www.thebounceblog.com or call 650-529 9059
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Working out is what our bodies are meant to do. Watch children at play—running, jumping, jiggling. We were born to move. The American Heart Association tells us that aerobic exercise can reduce our risk of heart disease. Simply walking, gardening or even dancing in the living room is key to keeping our hearts pumping strong. Why? Exercise increases heart rate, improves circulation and can ultimately reduce blood pressure and bad cholesterol. But is our heart pumping the nutrients that our body needs? The answer depends in large part on our diet.

Nutrition for Heart Health
What’s on your plate?
By Lucy Sanna

What’s on Your Plate?

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If you give a tennis ball a good hard squeeze, that’s about as much force your heart uses with every pump. Now try doing it 100,000 times without stopping. Your heart does that every day.

ur hearts are literally “pumping iron”—as well as oxygen and so many other life-sustaining nutrients to our muscles and organs day and night. In fact, our hearts recirculate about six quarts of blood throughout our bodies every three minutes, pushing through some 60,000 miles of blood vessels—far enough to circle the Earth two and a half times. What a workout!

The World Health Organization has associated cardiovascular disease with the so-called “Western diet,” which consists mainly of grainfed meat and dairy; processed foods loaded with salt, saturated fats, trans fats and excess calories; and carbohydrates stripped of fiber. Mortality rates from cardiovascular disease are twice as high among societies that follow a Western diet than among people who eat a more traditional diet. What’s a traditional diet? Though eating habits vary among cultures, traditional diets typically rely on proteins and plants naturally available in the environment—animals that feed on the land, and organic fruits, vegetables and whole grains. Let’s take just one aspect of the Western diet—the processed grain, whereby the fiber is removed for longer shelf life, turning complex carbohydrates into simple carbs. It might be wheat, rice, corn, or any grain you’ll find in packaged products on grocery shelves—breads, cereals, cookies, crackers, and on and on. According to Dr. Rich Hayward, health psychologist, simple carbs elevate our blood glucose and contribute to oxidation. Oxidation occurs when a free radical—a molecule that has lost an electron—goes on a rapid quest to steal an electron from

another molecule. In doing so, it creates yet another free radical and, if it’s not stopped, it creates a chain reaction that can harm cell membranes and even DNA. Our diet is only one source of free radicals. Pollutants, toxins, emotional stress, lack of exercise, lack of sleep and poor lifestyle habits all contribute to oxidative stress. Whatever the cause, the result is inflammation. Inflammation is our body’s natural response to a cut, a bump, any type of injury. When our skin, muscles, or joints are inflamed, we feel it. But we don’t feel inflammation building in our arties and veins, blocking our natural blood flow. According to Hayward, inflammation is the primary cause of heart disease.

A Rainbow of Choices

Of all the stresses in our lives, it’s our diet we can most easily control. The good news is that we have many powerful nutrients at hand to do just that. Colorful fruits and vegetables supply antioxidants to fight off oxidative stress. Antioxidants offer those dastardly free radicals the missing electrons they seek, thus halting the chain reaction prior to cellular damage. Vitamins A, B, C, D, E and K support our natural antioxidant defenses. The more colorful our plate, the greater likelihood we’ll receive a rich diversity of nutrients. Organic cherries, blueberries, pomegranates, chard and kale, for example, are rich in antioxidants. And let’s not forget dark chocolate, which provides unique antioxidants as well. CoQuinone-10, produced by our cells, but also found in meat, poultry and fish, is necessary to make the energy molecules that “run” everything in our body. At the top of that list is our heart. Healthy oils found in avocado, nuts and seeds reduce inflammation
continued on pg 7

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continued from pg 6

and decrease the risk of heart disease. Fish oil—an omega 3 fatty acid found in wild, fatty fish like tuna and salmon—reduces inflammation and can counteract the damage caused by too much omega 6. Olive oil, a key component of the Mediterranean diet—a traditional diet of southern Italy, Greece and Spain, which has been linked to a reduction in heart disease—is a powerful inflammation inhibiter. For healthy cholesterol, supplemental grape seed extract reduces the susceptibility of LDL to oxidation. In fact, a recent Boston University study of patients diagnosed with cardiovascular disease found that combining grape seed extract with vitamin C improved antioxidant levels as well as blood flow. In addition to nutrients, we need fiber… lots of fiber! Fresh fruits and vegetables and whole grains. Why? Foods rich in fiber slow the absorption of glucose, which reduces oxidation and inflammation in our blood vessels. And did you know that what’s good for your heart is good for your brain? Fill your plate with color, and let your heart beat strong! Lucy Sanna is a health science writer. Contact: lucy@lucysanna.com

Business Therapy
By Susan Schwartz

Black Thumb

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always thought of myself as having a black thumb when it came to plants, until a wise gardener shared his secret to success: Put it where it’s happy, and give it what it wants. What I’ve discovered is that it not only works for plants, but people and companies too. From what I can tell, after working with hundreds of clients over more than a dozen years, success does not depend on being blessed with a green business thumb. It comes from knowing who you are, recognizing your gifts, honoring your needs and putting yourself where you can thrive. In other words, it comes from being and taking care of you. On the face of it, this should be ridiculously self-evident. In practice though, it is incredibly challenging. Every minute of our lives we’re bombarded with messages telling us who we should be, what we should think, how we should dress and act and what we should buy.

We are regaled with stories of the stunning successes others have had, and the simple way we can emulate that success by following their path. Good in theory. Not so great in practice. Doing it someone elses way makes it difficult to find the very thing you’re looking for, your own success. Being yourself and bringing your best you into the world doesn’t mean forging a singular path. It doesn’t mean ignoring the lessons others have to share. But it does mean taking time to think about who you are. What makes you tick? What is the gift, talent or interest you want to use and explore? What do you need to be your best? When you answer those questions and offer your real self to the world, you will thrive. More than that, you will make a contribution only you can make. And that’s what the world wants – from you. Susan Schwartz is the founder of You Who Branding in San Mateo. Known as “the business therapist” she supports her clients in building their companies from the inside out. For more information visit: youwhobranding.com

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Wellness 101
Essential Oils
By Kaiya Storm

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n ancient times people looked to nature for help with physical, spiritual and emotional needs: using plants, flowers, leaves, bark and roots. They somehow innately knew these properties in plants were of a therapeutic benefit to them. The Egyptians were masters in using Essential Oils. Historical records de-

scribe how one of the founders of “Pharaonic” medicine, Imbotep Grand Vizier of King Djoser 2720-2780 BC was given credit for the ushering in of essential oils. Ancient papyrus found in the temple of Edfu contained alchemist’s medicinal formulas and perfume oil recipes. In 1922 when King Tut’s tomb was opened, some 50 alabaster jars designed to hold 350 liters of essential oils were discovered. There were traces of oil in several of the jars that were still active! Now in modern times the resurgence of using nature’s natural plant oils has been validated. The most powerful part of the plant are plant extracts known as Essential Oils. Essential Oils is used medicinally to kill bacteria, funguses and viruses. The beautiful fragrances elevate our moods dispelling negative energy. They can stimulate skin tissue and nerves. They can also carry nutrients to oxygenate

our cells, raising our frequency. We must always be mindful to use only Organic Therapeutic Grade Essential Oils as they are non toxic…and must avoid chemically adulterated oils as they are detrimental and can contain carcinogens and neurotoxins just to name a few. Organic Therapeutic Essential Oils can be used by direct inhalation, applied topically or in the bath, for mind and body health. Contact your professional for proper usage. Kaiya Storm, owner of Salon Green, has been a natural hair and body care specialist for several decades. Join Kaiya for

Essential Oils 101
on Sunday, June 2 at 1:00 – 4:00 pm (650) 208-6979 kaiya@salongreen.biz

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Doing Business WELL!

have made it their business to bring wellness to the community. Whether offering a product or service for wellness, or creating an environment for wellness in the workplace, we applaud your efforts and shine the spotlight on you.

Wellness Matters salutes individuals and companies who

Lite for Life Eat Fresh. Eat Nutritious. Live Lite.
successful client of Lite for Life contributed this powerful statement; “Lite for Life is the program that you do when you’ve outgrown dieting.” According to Founder Maureen Sullivan, the promise of the program lies in the name, Lite for Life. Maureen’s passion stems from her own struggles with a sweet tooth, a resulting weight problem and no diet in sight that seemed to be effective and deliver lasting results. Ultimately, Maureen was led to the pioneering work of Seale Harris, MD. Dr. Harris provided the perfect model for Lite for Life, based on the conclusions he made in the early 1900’s that the key to long-term weight lost was learning to eat in a way that stabilized blood sugar. Lite for Life counselors teach you how to eat fresh, delicious, nutritious foods and coach you through a variety of lifestyle changes. Because at the end of the day, the challenge is not just to lose weight, but to keep it off so that you will feel better and enjoy your life more!  For more information and locations visit: www.liteforlife.com

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ounded by Eleanor Linquist-Britter and Bill Britter, The Peninsula Special Interest Lions Club has over onehalf its members rooted in the medical profession. The clubs primary focus is on health care initiatives and education in partnership with schools, senior centers and local communities. In 2012, PSILC delivered medical clinics and nutrition workshops to over a thousand children, seniors and adults in San Mateo County. According to Eleanor Britter, the message is simple, “Our program is designed to teach individuals to take better care of themselves. Together, we build a strong legacy to grace the lives of our children as we learn to better care for ourselves.” Join the PSILC for an upcoming event: The Legacy of Health, Wellness & Education Symposium on Saturday, June 8 at the Oracle Conference Center, Redwood City, which will feature two of the largest names in health and wellness, Dr. Mehmet Oz and Dr. Deepak Chopra.

Peninsula Special Interest Lions Club Sound Mind. Sound Body.

You Who Branding Let People Know Who You Are!

SEE AD AND TICKET INFO on page 13.

Are you familiar with the term “business therapy?” In short, it’s a wellness program for you (entrepreneur) and your business. Small businesses often suffer from a variety of symptoms that prevent them from realizing their true potential, not the least of which are innovative marketing plans that never quite make it to the delivery room. How do you give birth to a new business or idea, re-energize an existing product or service, develop a new brand or simply break away from the pack? Susan Schwartz of You Who Branding to the rescue. She’s a creative, communications expert and a woman on a mission to heal the often misaligned messages delivered by well-intentioned marketing efforts. Susan will help you reach in to find the core of your authentic offering, wrap it in passion and present it to the world with the 4 C’s; clarity, confidence, consistency and command. In search of the clever, the cutting edge and the brand that will move you and your business forward? Let Susan apply the “brand-aid” that will have people asking who you are. For more information visit or call:  www.youwhobranding.com or 650-345-4944

For more information visit: www.psilionsclub.com or www.PSILCsymposium.org

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The Village Doctor
By Dr. Eric L. Weiss, MD

Wellness Matters is pleased to introduce, The Village Doctor!

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r. Eric L. Weiss joins us with a regular Q & A column devoted to health, prevention and of course, the integration of wellness. But first, let’s get to know more about The Village Doctor. WM: The name “The Village Doctor” conjures up a mental image of the old west - where doctors knew their patients by name and often provided care to generations within a family unit. What significance does this name hold for you? TVD: My family lived in the Town of Woodside for 12 years before my wife and I founded The Village Doctor medical practice. Woodside had, then, a Village Pharmacy, a Village Barber, and a Village Pub. We had 3 young children and we were increasingly unhappy with available conventional primary care medical services. We had the opportunity to build a new medical practice from scratch, with a novel business plan, and one where we would be excited to take our family. As members of the Woodside community interested in a very family friendly and community oriented practice, the name The Village Doctor seemed a natural. I knew that this doctor-patient oriented model was working in the first year, when kids would stop by on their bikes just to say “hi”, or when our doctors were invited to school graduations or high school musicals. WM: How has western medicine changed/evolved over the past ten years, for better or worse?
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TVD: Western medicine has continued to evolve over the past decade, and I would argue that the medicine offered is better. Remarkable is perhaps a better word. Over the past decade scientific research has brought us many breakthrough innovations including robotic and minimally invasive surgery, personalized medications, incredible advances in diagnostic testing and imaging, not to mention advances in genetic screening, cloud sourced diagnostics, and telemedicine. That said, the delivery of western medicine has, I believe, suffered. We have built a health care system founded principally on a for-profit model, and as such physicians are compensated for doing procedures, rather than thinking about, talking to, or spending time with patients. We complain when our insurance company denies or delays payment yet we must remember that this is in line with how we set up the system. Our incentives are terribly maligned. I would argue that we should tilt our incentives towards wellness and prevention, which is what most people want, and would even save money in the long run. In keeping with this philosophy, The Village Doctor does not accept insurance and simply charges a monthly retainer. Thus there is no incentive to make you come in to the office, to do more procedures, or to prescribe more medication. Our physicians are simply incented to take good care of their patients. WM: What does integrative medicine mean to you and do you believe it to be the future of health care? TVD: In trying to describe a holistic approach patient health, several different terms are used to describe

the combination of so-called western medicine with other modalities which share the goal of patient wellness. Some might use the term complementary medicine to describe the same approach. Open minded physicians continue to learn a lot about the evidence-based benefits from our non-MD colleagues. I strongly believe in the benefits of acupuncture, herbal medicine, massage and other soft tissue therapies, meditation, and other nontraditional treatments when applied collaboratively with western medicine. The challenge is in building community between such providers and creating a mechanism for excellent communication and true collaboration. In such a setting patients whose symptoms have been resistant to traditional treatments can make remarkable progress. Integrative medicine will be well served by continued scientific, evidenced based study, and the alignment of incentives within the business of our health care system to prioritize patient health and wellness.

Do you have a question for The Village Doctor? If so, send your inquiry to info@ mattersmags.com. Be sure to reference “Village Doctor Question” in the subject line of your email.

For more information visit: VillageDoctor.com or call 650-851-4747

May/June 2013

Just One Change
By Laura Ziegler

“Nothing Changes until Something Changes.”

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his simple phrase is passed along in 12-Step Meetings. Confusing to newcomers, they often laugh or scoff at the saying because they feel like they have tried to change. They mean to stop, they mean to change, but the patterns continue to be replayed. In Charles Duhigg’s wonderful book, The Power of Habit, Why We Do What
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We Do in Life and Business, he suggests that to change a habit, we need a new activity to satisfy old cues and reward urges. For example, if the reward of things like drinking and eating junk food in excess offers escape, relaxation, companionship, stress or anxiety reduction, and emotional release, you want to drink and eat too much even if you feel miserable. The old cues and cravings for rewards still remain. Duhigg writes that people with habits changed once they “learned new routines that drew on the old triggers and provided a familiar relief.” Let me share how this worked in my life. I admit I had a habit of sitting down with my coffee in the comfortable chair to watch the morning news shows. As soon as I looked at the clock and it read 7:40 a.m. (my cue), I would turn on the TV and watch for 20 minutes while my dog, Kramer, looked at me with those pleading eyes. My reward was “non-productive” time and I craved it with my busy life. At the time I was reading the Habits book, I realized that I was not spending any time doing anything physical except a yoga class once a week. The cue was 7:40 a.m, the reward was peace but I was not happy about my physical activity. It was time to change the routine. The next morning at 7:40 a.m. to my dogs excitement, I pulled out the leash, took a jacket and headed out the door for 20 minutes. Kramer was ecstatic to find new “targets” and I got to look at the neighborhood gardens. Best of all, I wasn’t carrying anger with me from the morning news. The next morning I started for the chair but remembered how good I felt after the walk and took out the leash and walked for 30 minutes. Now, anyone who knows me knows I have tried many kinds of exercise. Some I stuck with for years, like water aerobics. But I just came to live the sedentary life, especially after knee surgery. Like any diet you try, it is always easiest the first time you do it. I needed some new routine.

Walking my dog at 7:40 a.m. is now part of my morning routine, exactly like the news shows were, except now I am happier, calmer and more positive before I start my work day. Something changed, because something changed. When I work with my clients around career or transition issues, I often can see how stuck they are in doing what they have always done. They rely on online job boards instead of talking with people. When we do interview practice, women come in outfits that might be too tight, too out-of-date, or reeking of perfume. They have a resume that was written years ago and are resistant to adapting it to current styles. They are stuck. Nothing changes until something changes. When my clients come in frustrated, angry, disappointed, or confused about why they did not get an offer, I often ask them how they felt going in. Most say nervous, stressed, or on edge. Interviewers can sense when candidates are not feeling good about themselves. The advice in the old song, “Put on a Happy Face” is one change that leaves a big impression. Remember that hiring managers make a decision about you within 15 seconds, so your physical presence is crucial. Walking in with good posture, smiling, and being confident about your expertise and experience make a great first impression. Whether it means talking a walk before you go in, getting a pep talk from a friend, updating your clothes, or giving yourself positive self-talk, change something. Well, the clock reads 7:40 p.m. Maybe I can start a new habit of walking my dog in the evening too! “Kramer, where’s the leash?” Laura Ziegler, MA , Certified Career and Transition Counselor www.abouttochange.com laura@abouttochange.com 650-759-6677

Next Workshop for Women: Living Your Best Life, Inside and Out June 1, 2013 May/June 2013

Your Body Is Trying To Tell You Something
By Cassie Schindler

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uch of the time, we operate in our heads - planning, judging, labeling, discerning, rehearsing, rehashing, regretting, thinking, thinking, thinking. In fact, we spend so much time in the cerebral space, unaware of the present moment, that a whole movement has developed around connecting our minds and bodies. And WELL it should, in order to guide us back to wholeness and holistic health. Your body has an intimate language all it’s own and it speaks to you on a regular basis. Are you listening? Or is the noise of your life too deafening? Consider that now may be the perfect time to tune into your body’s wisdom, before those subtle messages escalate into cries for help, imbalance and even disease. There are at least two types of messages being relayed from body to brain in any given moment; requests for maintenance and confirmations of imbalance. In order to keep your body fine-tuned, it’s necessary to engage in ongoing maintenance - acknowledging and responding in the moment to those familiar sensations and requests: replen-

ish fluids (I’m thirsty), release fluids (I have to use the restroom), nourish the body (I’m hungry), activate/stimulate muscles (I need to move and stretch), and rest and rejuvenate (I’m tired). Caught up in the flow of activities and the pressures to accomplish an increasing number of tasks per day, we often ignore or put off these basic requests for the care of our miraculous body; this vessel that does nothing but respond to our every intention on demand, as well as automatically (in the case of heart beat, breath and the millions of other unmanned functions performed by the body every second of the day). Each unnecessary act of procrastination with this simple feedback loop puts our bodies in a state of stress, strain and potential imbalance. Not to mention that it prevents our engagement in the Biopsychosocial Model (BPS) of health management, which has come to be known simply as the mind-body connection and mind-body medicine. The primary step on the road to wellness is one that you take on your own by intimately engaging with your body, deepening your relationship with it, and honoring its basic needs. The second step, planned periodic maintenance, is also imperative to ensure overall good health and well-being; eye exams, medical and dental check-ups and a host of available alternative offerings will help you align your intention for good health with your trusted professionals - complementing one another and partnering in the spirit of care!

Help - I’m out of balance!

Maintenance, please?

The body has ways of getting our attention. Sometimes these messages come in the form of life events which can be viewed as opportunities or invitations to bring awareness back to the self. Take the example of a stubbed toe, the act (stubbing the toe), the result (a pain message from the body) and the reflection (I may have been moving too fast without awareness), provide a full cycle of learning that ultimately leads to a new way of being and doing. In fact many people admit in hindsight that accidents, illness and disease were their most powerful teachers, as it brought them to deeper
May/June 2013

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understandings of themselves, their often misaligned priorities and the ramifications of ingrained mindless behavior. Especially in times of low resistance, viruses, bacteria and flu may invade the body. When this happens, we’re forced to stop in our tracks, climb into bed and wait it out. Hopefully this down time allows for silent reflection and perhaps the acknowledgment that this illness has delivered a potent message; slow down, rest, and rejuvenate. For some, the disconnection of mind and body can be the conscious or unconscious result of a personal rejection of a body part or organ. For emotional reasons, harm inflicted upon us, physical wounds from the past, the presence of pain or lack of full function, a missing part, or even the belief that our body doesn’t match the current media standards, we may choose to disassociate with our bodies. This disconnection leaves us ill equipped to achieve a state of wholeness and well-being.

The Road to Reconnection

What are the tools and process for reconnecting? It’s been well documented in recent years that mind-body techniques, which elicit a relaxation response and encourage present-moment awareness are an effective means of integration, regulation of stress and can also enhance the immune system function. Perhaps the most powerful and userfriendly method is mindfulness. Based on ancient knowledge and tradition, mindfulness meditation is the cultivation of awareness, paying attention on purpose in the present moment to our inner and outer environments. A variety of mindfulness techniques provide tools for formal (on the cushion) and informal (in active daily life) applications. In this way, mindfulness becomes not only a contemplative discipline, but also a way of being, while doing your life. Mindfulness teaches us the subtle language of the body, reestablishing the relationship with self. As we turn our

attention inward, we pave a path for healing, for clear communication and a rich relationship between body and mind. Your body is trying to tell you something. Listen. Cassie Schindler is Co-creator and Sr. Editor of Wellness Matters Magazine, Founder of The Alternate Path (programs for self-exploration and healing through mindfulness meditation) and MBSR (Mindfulness-Based Stress Reduction) Instructor. Cassie currently teaches mindfulness in both corporate and community settings.

For information about Summer and Fall 2013 Workshops and Events, visit: www.TheAlternatePath.com, www.MindYourMoments.com or call 650-578-8689

Invited Symposium Speakers
Keynote Speaker

Dr. Mehmet Oz Cardiothoracic Surgeon, Author, Host of the Dr. Oz Show Deepak Chopra Physician, Alternative Medicine Expert, Author
Moderators

Peninsula Special Interest Lions Club
Presents:

Symposium Program
Registration & Breakfast 7:00am – 8:15am Speakers & Breakout Sessions 8:15am – Noon Lunch & Breakout Sessions VIP Lunch with Dr. Oz Noon – 1:15pm Dr. Oz Keynote Presentation 1:15pm – 3:45pm

Legacy of Health, Wellness & Education
Grace the Lives of Children & Those Who Care for Them!
Saturday, June 8th, 2013 8:15 a.m. to 3:45 p.m.
General Seating Doors Open at 7:00am. Symposium Ticket Includes Breakfast, Box Lunch, Beverages, Snacks.

Dr. Bill Iannaccone Dr. Eleanor Britter
Symposium Speakers

Dr. John La Puma ChefMD® Physician, Author, Professionally Trained Chef Dr. Paul Lynn Physician, Alternative Medicine Expert Dr. Eleanor Britter Naturopath, Author Naomi Tickle World Renowned Certified Personologist, Author Tom Sullivan Author, Entertainer, Motivational Speaker
Honored Host

Dr. Oz Photo Op with Sponsors 4:15pm – 4:45pm
VIP Gala Reception with Speakers 4:30pm – 6:30pm

www.PSILCsymposium.org

Dr. Bill Iannaccone International Director
13 Wellness Matters May/June 2013

Wealthy $PIRIT Financial Wellness!
Working is Fun
“ Let us realize that the privilege to work is a gift, that power to work is a blessing, that love of work is success.” - David O. McKay
By Chellie Campbell

third of your life is spent working, a third is spent sleeping, and the other third is for having fun. If you love your work and your work is also your play, then two thirds of your life will be fun. It is up to you to create your life this way. Have you ever listened to interviews with movie stars talking about how much they love their work? Many times they say they can’t believe they get paid to do it, it is so much fun. And they never

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Daniel Daniel Martin Martin Financial Financial Advisor Advisor 1919 S S Bascom Bascom Ave 1919 Ave Ste Ste 100 100 Campbell, Campbell, CA CA 95008 95008 408-963-2280 408-963-2280 daniel.x.martin@ampf.com daniel.x.martin@ampf.com www.ameripriseadvisors.com/ www.ameripriseadvisors.com/ daniel.x.martin daniel.x.martin Confident Confident retirement retirement is is not not a a guarantee guarantee of of future future financial financial results. results. Ameriprise Ameriprise Financial Financial Services, Services, Inc. Inc. Member Member FINRA FINRA and and SIPC. SIPC. © © 2013 2013 Ameriprise Ameriprise Financial, Financial, Inc. Inc. All All rights rights reserved. reserved.

seem to be looking forward to retirement so they can do what they want. They are doing what they want now. Getting paid for it is a bonus. When was the last time you heard a famous movie star say, “Boy, I can’t wait until I’ve saved enough to retire so I can quit working”? Too many people get trapped into working at jobs they hate in order to pay the bills. When I was doing secretarial jobs for rent money while I was trying to develop a career as an actress, I was unfortunate enough to land in a couple of jobs I really despised. I remember waking up in the wee hours of the morning before the alarm clock rang and saying to myself, “Oh, I hope it’s not morning yet. I don’t want to have to get up and go back to that terrible job.” It’s impossible to live a happy, healthy, or productive life from that frame of mind. And you certainly won’t create prosperity there. I attended a lecture given by Deepak Chopra, who told us of studies that were done with people who had heart attacks before age forty. They were looking for common denominators. They found only one: they all hated their jobs. It was chilling that most of the heart attacks took place on Monday morning, and most of them happened around nine o’clock. Lawrence Boldt wrote a wonderful book entitled Zen and the Art of Making a Living in which he talks about how true fulfillment in life comes from finding your right work. Instead of trying to fit yourself into a box that someone else has constructed, he suggests creating your own special, individual box and filling it with your life’s work. If it’s fun for you, it’s right for you. What are you good at? Once you know what your talent is, look for people who need that, and are willing to pay to have it. That’s how you create your own path of employment, whether you’re working on your own as an entrepreneur or working as an employee at a company. Don’t like your job? Well, who picked it? Here is your key. Unlock your shackles. Move! Try this affirmation today: “My work is my play and I am paid to play!” Chellie Campbell created and teaches the Financial Stress Reduction® Workshops and is the author of The Wealthy Spirit and Zero to Zillionaire. She is prominently quoted as a financial expert in the press and more than 50 popular books. Visit www.chellie.com for more information.

14 Wellness Matters

May/June 2013

You’ve Got to Move It, Move It!
Pilates for a Symbiotic Mind and Body

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hese days, life is loaded with demands on your personal time, energy, and space. When you continuously care for others without taking care of yourself, you risk reaching beyond your capacity to function effectively. Like a hard drive filled with too much information, people can crash due to physical and mental imbalances. Pilates helps to recharge your batteries so you can rediscover your mind-body equilibrium.

ing techniques help you maximize your physical strength by conditioning your abdominals, pelvic floor, back muscles – and even internal organs. For instance, the Pilates breath uses your diaphragm to tone your bladder by pulling it up and down so it won’t drop into the body part often referred to as the “gut.” The Pilates breath also assists in releasing tension by getting oxygen into the blood, which can stimulate and revitalize a drained brain. This in turn can allow for the complete mental focus needed when faced with the physical demands of any form of exercise, as well as the challenges of daily life, career, and family.

This is a frequent request by Pilates students and a goal that aligns with that of a Pilates instructor: to build a balanced body. Pilates is tailored to each student’s abilities, enabling strength and flexibility gains while minimizing the chance for injury. A happy Pilates body and mind can be consistently challenged and healed to reach the next level of fitness and harmony. Pilates offers a symbiotic relationship between mind and body, evolving your approach toward a more balanced, stronger, and happier you. Monique Molino is a Pilates Instructor at the Peninsula Jewish Community Center in Foster City, and holds a Bachelor of Arts in Dance from Mills College in Oakland.

Prepping for the Next Level
“Give me a stronger back and abs, toned buns, defined shoulders, and more flexibility.”

The Pilates Breath Takes Guts

Deep breathing is an important part of any exercise regime. Pilates breath-

Know your power Know your worth Stake your claim On your piece of earth. Who you are What you do Your life, your fate Are up to you.

Some things in life You can’t control But no one can steal Your mind and soul. So guard them well And you will find That SOUL security Brings peace of mind. —Gloria W. Dirla

®

Dentistry for Infants, Children and Teenagers

JONATHON EVERETT LEE, D.D.S., INC.
Board Certified Specialist in Pediatric Dentistry and Orthodontics

BRIAN D. LEE, D.D.S., M.S.D., INC.
Board Certified Specialist in Pediatric Dentistry

CHRISTIAN P. YEE, D.D.S.
Specialist in Pediatric Dentistry 1291 East Hillsdale Blvd., Suite 100 ~ Foster City, CA 94404 ~ (650) 574-4447 www.HappyHealthyTeeth.com

15 Wellness Matters

May/June 2013

Grilled Chicken with Tomato Salsa From Lite for Life

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his aromatic dish is a great way to enjoy the flavor, color, and health benefits of fresh ingredients. For the best result, marinate the chicken overnight. Feel free to dust off the barbeque for this recipe! This chicken tastes fabulous when grilled. Ingredients: 4 skinless, boneless chicken breast portions about 6 oz 2 tbsp fresh lemon juice 2 tsp ground cumin 2 tsp dried oregano 1 tbsp coarsely ground black pepper For salsa: 1 green chili 1 lb plum tomatoes, seeded and chopped 3 spring onions (scallions), chopped 1 tbsp chopped fresh parsley 2 tbsp chopped fresh cilantro 2 tbsp fresh lemon juice 1 tbsp olive oil Preparation: 1. With a meat mallet, pound the chicken between two sheets of clear film (plastic wrap) until thin. 2. In a shallow dish, combine the lemon juice, cumin, oregano and pepper. Add the chicken, cover and leave to marinate for at least 2 hours. 3. To make the salsa, char the chili skin over a gas flame or under the grill (broiler). Leave to cool, then carefully rub off the charred skin. 4. Chop the chili very finely and place in a bowl. Add the seeded and chopped tomatoes, the chopped spring onions, chopped fresh parsley and cilantro, lemon juice and olive oil, and mix well. Set aside until ready to serve. 5. Remove the chicken from the marinade. Heat an electric grill (or grill over open flame, or broil). Add the chicken fillets and cook one side until browned, for about 3 minutes. Turn over and cook for a further 4 minutes. Serve topped with the tomato salsa. Yield: 4 servings Counts as: 2 protein, ½ vegetable

16 Wellness Matters

May/June 2013

Mindful Mama
Should I Savor It?

By Cassie Williams

I

recently brought home an expensive dark chocolate bar as a special treat for myself. As soon as I opened it my three year old daughter Bella was right by my side, begging for a taste. The first bite I gave her she gobbled up immediately and asked for more, so I sat her down and taught her how to truly enjoy good chocolate. I unwrapped a square for each of us and told her to first look at it, and see how glossy and beautiful it is. Next I told her to put it up to her nose and describe what it smells like. Finally, we placed the small squares on our tongues and let them very slowly melt. No rushing to chew and swallow, we took the time to truly savor it. She did just as I requested and finished with a look of pure happiness on her face. Since chocolate is a rare treat, I also showed her how to savor other foods. We sat down at our table with a mandarin orange and described the vibrant color and bumpy texture. We smelled the skin, and peeled it with our fingers letting the juices run all over our hands. We then popped a slice in our mouths and enjoyed the sweet, fresh flavor. Now every time Bella gets a treat she looks up at me and asks, “Should I savor it mommy?” I smile at her and nod my head, “Savor it, baby.”
17 Wellness Matters

We took our savoring techniques and applied them to different moments of our days together. Since we both feel better with lots of movement and fresh air, we started taking more walks and exploring our neighborhood. Bella brings along her pink Minnie Mouse book bag and we walk slowly, hand in hand, using all our senses. Some days we focus on colors, filling the bag with yellow flowers, gray stones, and green grass. Other days we focus on touch, finding smooth rocks and bumpy pine cones. Other times we focus on smell, stopping to pick up and smell different flowers and fallen leaves. When we come back home, she empties her bag of goodies to show her father, smiling proudly as though she has discovered great treasures. We also use our savoring techniques at meal times, even if we are eating something as simple as macaroni and cheese. My husband usually arrives home from work just in time for dinner, and I am always amazed and grateful that he can so quickly push aside his stressful day to relax and be in the moment with us. We take our time at the dinner table, enjoying the food and the company. I try to eat slowly and appreciate each bite mindfully. This helps me to eat just until I am full and to enjoy all the tastes and textures of the food we

are eating. We take the time to laugh and talk about our days. Although it is not always easy with our one year old and three year old daughters bouncing around in their seats, we try our best to slow down and enjoy our time together. By the end of dinner, my husband and I usually end up just grinning at each other across the table as we watch our girls singing and laughing together, making a mess, and feeding the puppies bits of food under the table. I live for the little moments like that, where time stands still and I am just overwhelmed with love and gratitude. I feel that to truly enjoy life you have to take the time to savor all those little moments, to look around more often, to notice beautiful things and appreciate ordinary things. I have found that when I use all my senses to be truly alive in each moment, I can find happiness where I never knew it existed. Cassie Williams is a writer, wife and mother of two beautiful girls.

May/June 2013

Wellness Resource Directory
Allow individuals and companies who support Wellness Matters . . . to support you in your search for balance, peace and well-being. It is our pleasure to connect you with these dedicated providers of products and services.

Accredited Portfolio Management Advisor Chartered Retirement Planning Counselor Ameriprise Financial Services, Inc., 1919 S. Bascom Ave. Suite 100, Campbell, CA, 95008. Office: 408.963.2250, Direct: 408.963.2280, Fax: 408.963.239 Daniel.X.Martin@ampf.com. www.ameripriseadvisors.com/ daniel.x.martin. wwww.ameriprise.com Alternative Way Fitness In-Home Fitness Training Helping you reach your health and fitness goals using the TRX suspension trainer and other alternative tools in your own home. Individual or small group training available. San Mateo through Menlo Park www.alternativewayfitness.com • 650-799-0608

Serenity Chiropractic Understanding and help Dr. April J. Modesti resolves even the most challenging issues, offering hope and help when no one else can. An expert in gluten-free living, Dr. Modesti is also the author of Mandala Salad – a gluten-free cookbook. 1180 Los Altos Ave. Los Altos • serenitychiro@sbcglobal.net • 650-949-1089 Jonathon E. Lee, DDS, Brian D. Lee, DDS, MSD, & Christian Yee, DDS Specialists in Dentistry for Infants, Children and Teens. Our Office specializes in Full Service Pediatric Dentistry with a Spirit of Community and Emphasis on Prevention and Wellness.1291 E. Hillsdale Blvd #100, Foster City, CA 94404, HappyHealthyTeeth.com, 650-574-4447 Lite for Life Nutrition/Weight Loss Program Lite for Life provides individualized weight loss counseling. Clients learn to stabilize blood sugar, cut cravings for sugar and carbs, and lose weight with real, whole foods. Market is available onsite. Burlingame/San Carlos/Menlo Park/Los Altos • www.liteforlife.com

Butterfly Yoga The Art of Transformation Our mission is to promote transformational fitness, wellness, and joy through mind-body awareness practices. Learn from dynamic instructors who provide compassionate guidance, while offering intelligent, versatile, and inspiring classes. 1191 Chess DrIve Suite C Foster City butterfly-yoga.com • 650-762-YOGA Massage Envy Campbell Be sweet to your feet Hart for Health with a new sugar foot scrub. Campbell Massage Envy can help you relieve Weigh Less, Live More stress on your schedule. With a convenient location, late night and weekend Kathy Hart is a Belmont based certified health coach and personal trainer, hours, and affordable membership rates. offering programs focused on weight loss, muscle development, and nutrition. 1875 S. Bascom Ave., #650, Campbell, CA 95008, Pruneyard Shopping Center, 981 Industrial Road, Suite C San Carlos, hartforhealth.com 650-224-7021 (408) 679-3689. www.massageenvy.com/clinics/CA/Campbell-.aspx

18 Wellness Matters

May/June 2013

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19 Wellness Matters

May/June 2013

Old Fashioned Values, Modern Medicine
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FAMILY HEALTHCARE
“With the Village Doctor, there is no phone tree, no waiting on hold, no trying to convince a doctor that your child is really sick enough to see the doctor, no waiting 6 hours for an appointment, no waiting room with other sick children. I love the incredible personal attention.” – Carolyn B., Menlo Park, Mother of two.

• 24/7 Access to a Doctor Who Knows You • Four Physicians + Wellness Studio Team: - Acupuncture - Herbal Medicine & Nutrition - Physical Therapy - Massage Therapy • House Calls • Electronic Medical Record with secure web-portal access for patients • ER Doctor In-House

Call 650.851.4747 to schedule a meet and greet with a Village Doctor today!

INTERNAL MEDICINE • PEDIATRICS • EMERGENCY MEDICINE • WELLNESS STUDIO
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20 Wellness Matters

May/June 2013