Wellness Matters Sept/Oct 2013

WELLNESSThe Art of Living WellSEPTEMBER/OCTOBER 2013 • VOL 8

A Daily Journal Publication

WELLNESSMatters

www.mattersmags.com@WellnessMat

☛ Keep your body running for yearsTricks to help you sleep better

Are you putting the right fuel in your body?

How can you fi nd your spiritual center?

Preventative maintenance for your bodyAs I was getting the car ready for a trip to Tahoe, I noticed the tires were nearly bald. When I took the car in to get them replaced, the service technician told me I had maybe 100 miles left on them.

How did I let them get so bad? Too many other things were occupying my mind and my time, so I didn’t take care of the little things that would keep the car running smoothly.

In a lot of ways, our bodies require the same sort of preventative maintenance that a car does. None of us wants to break down on Interstate 80, and none of us want our bodies to break down either.

This month’s issue is dedicated to ideas that will keep your body running.

Our cover feature focuses on specific tips and ideas to make sure your body is fully tuned up, whether you’re looking for the 30-year checkup or the 60-year checkup.

Your car only goes so long before needing to refuel, and we’ve got a great article exploring the importance of sleep to recharge your system.

Speaking of fuel, we’ve got an outstanding feature focusing on nutrition and the relationship between what you put in your tank and how your body reacts.

As always, we have a blend of stories that explore mental and spiritual well being, and we’re starting a new regular column focused on how your Mindset Matters.

Whether you drive a Ferrari, a BMW, a Honda, or a beater, you know how important it is to make sure the car is well-maintained.

Our bodies only have so many miles on our warranty, so we need to make sure to take time and maintain the physical, mental, and spiritual wellness of our machines.

It’s a long drive; make sure you’ve got tread on those tires.

Be well!

Justin Raisner

Managing Editor

from the editorFeatures:You are what you eatBy AJ Modesti page 6

Maintaining the centerBy Bobbi Emel page 7

How to get the sleep you needBy Lucy Sanna page 8

Preventative maintenance for your bodyHow to keep your body healthy and running well through the decadesBy Rachel Schuster page 10

Columns:You’ve Got to Move ItFighting osteoporosisBy Kim Knapp page 4

Mindset MattersFinding empowerment in daily routinesBy Susan Gold page 5

The Village DoctorWhich “miracle” cures really work? By Dr. Eric L. Weiss, MD page 12

Financial WellnessChoosing the right savings plan for retirementBy Ameriprise Financial page 14

Recipe: Garlicky Lemony Chicken Lite for Life Page 16

Business Therapy Have you got what it takes?By Susan Schwartz page 17

Wellness Resource Directory page 18

September/October 2013 WellnessMatters 3

Cover: DJ Designers

Managing EditorJustin RaisnerCreative DirectorNicola ZeuzemAdvertising DirectorCarol RaisnerAdvertising Account Executives Joan DirstineMarcie ShapiroPublisherJerry LeeCo-FounderCassie Schindler

Contributing & Guest Writers Bobbi Emel, MFT Susan Gold Kim KnappDaniel Martin Dr. Eric Weiss Lucy Sanna Rachel Schuster Susan Schwartz

Business Office800 Claremont Street, Suite 210 San Mateo, CA 94402To advertise (request a media kit), suggest a story, or carry Wellness Matters Magazine at your location, contact: [email protected] 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

you’ve got to Move it!Fighting osteoporosis By Kim Knapp

BEST Osteoporosis Prevention Specialist

Imagine coughing and cracking a rib. Or slipping on an area rug and

breaking a hip. Such is the effect of osteoporosis, a debilitating disease in which bones become fragile and prone to fractures.

Osteoporosis can strike men and women of all ages and races. According to the National Osteoporosis Founda-tion, half of women over the age of 50 and a quarter of men will experience an osteoporotic fracture.

But the news is good: not only is osteoporosis preventable, it can be reversed. With early detection, strength training and weight-bearing exercise, nutrition, and medical treatment, you can remain fit, healthy, and whole at any age.

First Step: Early DetectionConsult with your physician and

assess your risk factors to see if you should have a bone mineral density (BMD) screening. The Mayo Clinic

recommends talking with your doctor if you experienced early menopause, took corticosteroids for several months at a time, or have a family history of hip fractures.

Of course, some risk factors are beyond your control, such as age, gen-der, small body frame, and ethnicity; Asian, Ashkenazi Jews, Caucasians, and Latinos are at an increased risk for the disease.

Ready, Set, MOVEIn general, people who exercise have

stronger bones than those who don’t. Exercise can strengthen bones and supporting muscles, and also improve balance — which in turn can help prevent falls.

To be effective and to prevent injuries, it’s important that you select the appropriate exercises and do them correctly.

Strength training should focus on muscles around bones at greatest risk for fracture: the hip, vertebrae, and wrist. Free weights, weight machines, resistance bands and group workouts like TRX can be used for strength training.

Small muscle exercises focus on stability, spinal support, and posture. The most common mistake that women make is not lifting weights that are heavy enough to achieve the muscle and bone adaptation needed to prevent the disease.

Cardiovascular workouts, like water aerobics, biking, and swimming, are beneficial as well, but should be supplemented with strength training to maintain bone mineral density.

Weight bearing exercise is also important for osteoporosis. Options include walking, running, dancing, and land-based aerobics.

When beginning any exercise pro-gram, supervision by a qualified trainer or physical therapist is recommended for safety, appropriate weight progres-sions, and healthy movement patterns.

Stay HealthyFollow a healthy diet, refrain from

smoking and excess drinking, and begin a strength training and weight bearing exercise program. Take these steps to help prevent this crippling condition.

To learn more about osteoporosis, including nutritional information and additional risk factors, consult www.nof.org.

Kim Knapp, PJCC personal trainer, is certified through the National Council on Strength and Fitness, with specialization

in the BEST Exercise Program for Osteoporosis Prevention and AFAA Longevity Training for Seniors. She

specializes in strength training for women and seniors.

4 WellnessMatters September/October 2013

Finding empowerment in daily routinesBy Susan Gold

Bet you didn’t know that you could find affirmation while vacuuming

or taking out the recycling. In his book, Self-Hypnosis Revolution, Forbes Rob-bins Blair demonstrates that our daily activities are filled with metaphors that can inspire positive self-talk.

With this in mind, I started noticing how many such metaphors are part of my daily routine:

I dump out the seed of our cocka-tiel’s food dish and think, I choose to plant the seeds of my potential.

I hear my phone ringing and think, I pay attention to what rings true for me and follow my heart.

I wipe the smudge off of my eye-glasses and think, Solving problems becomes easier when I look at them through a clear lens.

I encourage you to go through a day noticing the activities that inspire meaningful metaphors for you. Can you think of suitable affirmations for these common activities?

• deleting emails

• putting gas in your car

• washing your hands

• climbing a flight of stairs

• turning on a light

• cooking (chopping, stirring, seasoning…)Lately, I have been pushing myself

to move out of my comfort zone, and I came up with this affirmation that I repeat silently each time I open a door:

I open doors to new opportunities to stretch out and grow.

Do you have an apt metaphor for a goal that you are intent on reaching?

In a departure from Blair’s method, I like to use self-guided imagery to give my affirmations more charge:

I close my eyes, take a few centering breaths, and remember a time from my past when an opportunity gave me the chance to stretch out of my comfort zone and grow. I step into that experi-ence, remembering what the situation felt like at first and then what it felt like once I got comfortable. I then do a mental rehearsal for how I want to feel when facing a future challenge. When I physically open doors throughout the day, I repeat my affirmation, and these images come back to me.

Try this: Hold a goal in mind and think of a frequent activity that offers an empowering metaphor.

Create an affirmation to repeat when engaged in the activity.

Close your eyes. Get centered, and imagine a past success. If you can’t think of a past success related to your goal, that’s okay. Stepping into any past successful experience that will give you confidence and make your current goal seem more attainable.

Next, imagine reaching your goal and what it will feel like in your body, heart, and mind when you have achieved it.

I have found this to be an easy and fruitful practice. Tidying up the kitchen or doing the laundry can be more meaningful than you might have realized.

Hypnotherapist Susan Gold helps her clients gain clarity, resolve blocks, and

spark change. Among her specialties are stress management, weight loss,

and building self-confidence. Visit www.susangold.net or call 650-532-0509.

Peninsula

• Long lasting postural change• Increase athletic performance• Treat repetitive stress injuries• Increase mobility & fl exibility

$50 OFF 3 SessionMini-Series• Look Better• Feel Better• Improve Posture• Improve Balance• Relieve Chronic PainPaul Fitzgerald

™refloR decnavdA de fiitreC www.peninsularolfi ng.com

448 N. San Mateo Drive, Ste 3 • San Mateo • 650-343-0777

You don’thave to livelike this!

M i n d s e tm a t t e r s


Photo by Laura Palazzolo

You are what you eatHow your diet affects your body By Dr. April J. Modesti

“Tell me what you eat, and I will tell you what you are.”

Anthelme Brillat-Savarin

As a society, it’s pretty clear what we are: Tired. Irritable. Headache-y.

What we’re not is aware of what we’re eating and its effects on us physically, mentally and spiritually.

Generations before us, when people were responsible for raising and grow-ing the majority of what they con-sumed, food and the act of eating were the well-deserved rewards for hours of difficult labor. People not only knew ex-actly what they were eating, they were profoundly grateful to have it.

Today, while we are fortunate to have farmers’ markets offering locally grown produce, the majority of what we eat comes packaged, processed and/or farm-manufactured. Our food has become food-stuff; and much of what it is stuffed with isn’t anything you’d recognize as edible.

Given what we’re ingesting, it’s not hard to understand why so many of us

feel sluggish and look bloated. Our bodies are doing their best to get the nutrition they need, but the additives being put into our food aren’t enough to compen-sate for what’s been taken out.

What’s the answer? There isn’t a single response. But here are some simple steps you can take to change the way you eat – and the way you feel.

Recognize the relationship be-tween what you eat and how you feel. Begin to notice your

body’s reactions to your diet. Does eating wheat put you to

sleep? Does sugar make you spacey? Everyone is

different. Don’t just accept the party line. See how what you eat affects you. If you don’t like how you feel after you eat some-

thing, see if you feel better if you eliminate it. (Eliminate it for two weeks, at least).

Start reading food labels. If you can’t easily identify all of the ingredients – and especially if you can’t pronounce them – take a pass and eat something else.

Start moving down the food chain. The closer to the earth you eat, the better. Choose fruits, vegetables, nuts, and grains over dairy, meat and fish.

Hold the pesticides and head for the organics. It’s not a happy thought, but pesticides are poison. A little bit of poison won’t kill you immediately, but over an extended period, it can certainly put a drag on your system

{Breathe}It’s easier than it looks.

Changing your diet and your relationship to food doesn’t happen overnight. As you make small changes, you’ll feel more energetic, and see the light coming back in your eyes. Each step brings with it the incentive to take the next one.

Be mindful as you prepare your food. Think of cooking as a pleasure, and feeding others a gift. What kind of gift do you want to give?

Be fully present every time you eat. Ex-press gratefulness for the food, as well everyone and everything that worked together to bring the food to your table. Take time to enjoy every bite.

Realize that food reflects and transfers en-ergy. When it is grown in living soil, and harvested with love, that energy comes through. When it is grown in a field that has been chemically treated and me-chanically processed, that energy comes through, too. (This is especially true for factory farm raised animals).

Start noticing that mindfully-raised food actually tastes better. (The same way the tomatoes in your backyard taste better than the ones from the store).

Aim to develop a no-suffering diet. Become aware of where your food comes from and the conditions in which it was grown. Decide that nothing will suffer in your behalf.

{And now, for the hard part}Allow others to choose what they

eat, even if you think it’s bad or wrong. Give them the opportunity, space and time to take their own journey. The same way you’d like them to do for you.

Every day, we have a choice about who we want to be. There are many things we can’t change. But by making simple, small choices in our diet, we can choose to feel healthier and more energetic.

The next time you eat, choose well.

Dr. April J. Modesti of Serenity Chiropractic in Los Altos uses a gentle

approach to guide people toward health. She is has a particular interest in

resolving issues around gluten sensitivity. Find her on the web at serenitychiro.com

When you’re ready, take on these more advanced steps:


M a i n t a i n i n g t h e

c e n t e rWays to find the spiritual focusBy Bobbi Emel

“You need to stay centered.”

How many times have you heard this when you’re feeling stressed,

anxious, or even when you’re looking for simple self-improvement ideas?

But what does “staying centered” mean? And, more importantly, how do we do it?

The word “center” comes from the Latin centrum, which originally meant the fixed point of the two points of a drafting compass. This is a useful pic-ture to keep in mind.

Imagine the tool that you used as a child (and still may use today in your work) to draw perfect circles of varying sizes. One sharp prong of the instru-ment stayed fixed in one place, a strong

center for the other prong that was able to move in and out, but always set to its resolute counterpart.

This is how we can imagine our own center – as that strong, resolute place within us that stays the same although what is happening around us may change. Like the compass, as long as we can access our center, we are free to explore ever-widening aspects of ourselves and our environment.

But how do we do that? How do we maintain contact with our center?

Focus on what is in front of usMulti-tasking and staying centered

tend to go together about as well as oil and water. How can our ‘fixed point’ re-main strong if we are trying to accom-plish more than one thing at a time? Focusing solely on what is in front of us helps us to approach it with our full attention, be it a task or a person. And full attention can only come from our place of strength, our center.

Develop self-acceptanceI found some wise words about

being centered from, of all places, a journal article written for judges and lawyers by a judge, Wayne D. Brazil. His topic was spiritual fatigue and how legal counselors can maintain their energy by staying centered.

Brazil wrote, “Behaving naturally is, by definition, easier (consumes less energy) than manipulating ourselves into behaviors that do not come naturally, i.e., performing a role . . . To be natural and genuine, we probably need to be peaceful with the whole reality of ourselves.”

Staying centered involves being genu-inely, authentically who we truly are.

Use self-compassionWe can’t talk about self-acceptance

without also saying something about self-compassion. Sometimes we are blocked from “the whole reality of our-selves” because we fall into the trap of “not being good enough.”

Having compassion for ourselves means that we recognize that we are human beings, and we are flawed and mistake-prone. We give ourselves space to be this flawed human being. Being self-compassionate involves treating ourselves like we would our best friend, soothing and comforting when mis-takes are made or expectations are not lived up to.

By practicing self-compassion, we get back in touch with the very center of our being and move into a place of balance.

Use a deep breath as a reminderI love taking a deep breath. It’s

soothing, cleansing, and reminds me to stay in the present moment.

Too often we become distracted by our day and forget to take a deep breath. Set a timer on your phone or watch to go off once per hour to remind you to inhale deeply. When you do, let the breath remind you to stay present, focused, and centered.

Bobbi Emel, MFT, is a psychotherapist who helps people bounce back from life’s significant challenges. Read more of her

writing at www.thebounceblog.com


How to get the sleep you needBy Lucy Sanna

When we sleep, we leave wak-ing consciousness and travel

a landscape of dreams. But when we awaken, we remember little of our journey.

While on that journey, sleep rejuve-nates our cells and renews our im-mune, nervous, skeletal and muscular systems. Recent studies have found that adults who live longest sleep for six to seven hours each night—no more, no less.

Are you getting enough quality sleep? If you have a chronic sleep con-dition, consult your physician. But if you’re otherwise healthy and still have trouble falling asleep or staying asleep, read on.

Melatonin, the hormone that regulates our sleeping cycles, is con-trolled by light. Simply put, melatonin production begins climbing after dark and then ebbs again at dawn.

In studies with rats, scientists were surprised to find that even the small-est amount of light could impact melatonin production. Today, with our bedrooms filled with blinking phones, clocks, televisions and so many other electronic devices, we are actually inhibiting our natural sleep processes.

Unfortunately, production of melatonin diminishes as we age. By age fifty, we may need to supplement.

Unlike a sleeping pill, melatonin won’t “knock us out” or disturb our sleep cycle, but we need to choose a supplement that is plant based and pharmaceutical grade.

Place a check mark nextto your symptoms

MBSR Fall Course (Mindfulness Based Stress Reduction)

Redwood Shores 9/19-11/7~

Stillheart Women’s Weekend Retreat Woodside 10/18-10/20

vibrant healthtotal happinesslack of stresspeace of mind

If all boxes are checked...disregard this ad.If they’re not, consider the following.

more info>w w w.MindYourMoments.com 650•578•8689

Train your body to sleep• For starters, control the light.

• Up to a few hours before you go to bed, keep lights low.

• Get all electronics out of your bedroom!

• When you’re ready to fall asleep, turn off all lights. If light creeps in from outside, get blackout drapes.

• When you wake in the morning, open the curtains wide to let in the light. If you must wake before dawn, turn on bright lights to mimic the sun.

• If all else fails, use a good sleep mask.


www.jacklynkurthorthodontics.com

Jacklyn KurthOrthodontics

Creating Smiles…Changing Lives Taking care of you and your family is our top priority!Dr. Jacklyn Kurth and her team of professionals will bring out the best in your smile with gentle, customized orthodontic care. We make it easy and comfortable to have the smile of your dreams and establish a new sense of wellness.

Belmont650.592.4580

Foster City650.525.9440

Premier Provider for Teens & Adults

Clear In-Ovation BracesEarly Treatment

Schedule your complimentaryevaluation today!

Nutrition to relax mind and bodyA big meal before bedtime can keep

us awake, but a small snack may help us fall asleep. The best sleep-inducing foods include a combination of plant-based protein and low-glycemic carbohydrates. Try a piece of whole-grain bread with a tablespoon of peanut butter, for example.

Caffeine in the evening is a leading cause of anxiety and a racing-mind, so limit caffeine intake to the morn-ing.

What about alcohol?While a nightcap may help us doze

off, too much alcohol before sleep can interfere with sleep quality. A good al-ternative is green tea. An amino acid found in green tea leaves, L-theanine, helps combat anxiety. Or try a glass of warm milk.

Minerals—particularly calcium and magnesium—are key to a good night’s sleep. Calcium has been

shown to relax nerves and muscles. Magnesium is an effective nutrient for treating insomnia and depres-sion; research has shown that even a marginal magnesium deficiency can prevent the brain from settling down at night.

Physical exercise for quality sleepThe National Sleep Foundation

recently reported that people who exercise regularly experience a better quality of sleep. Exercise can also help ward off chronic conditions such as sleep apnea and restless leg syndrome.

It is best to exercise in the morning because body temperature rises dur-ing exercise and it takes up to six hours to drop back to normal. Cooler body temperatures are associated with better sleep.

A gentle stretching exercise such as Yoga, however, can help you relax before bed.

Mental exercise to calm your mindIf your mind is racing with every-

thing you need to do tomorrow, keep a notebook handy: make a list and forget about it. Then lie back calmly and pay attention to your breathing—in and out—three times. Do it again, this time slowing it down. Once more, slower.

When your mind is still, picture a place where you can relax in peace. It may be sitting on a beach or lying in the sun. Imagine every detail—the feel of the warm air, the scent of the sea, the sound of the birds. Get comfortable with that place—keep breathing—and go back to it every night.

Sweet dreams!

Lucy Sanna is a science writer focused on health and wellness. You can

reach her at [email protected].


YO U B E LO N G at t h E p E N i N s U L a’s p r E m i E r f i t N E s s , aq Uat i c s , a N d cO m m U N i t Y w E L L N E s s c E N t E r

PJCCYour Center for Life

The PJCC is proud of our diverse, multicultural community.

Peninsula Jewish Community Center800 foster City Blvd., foster City, CA 94404

Call today for your free guest pass*.650.488.3288 • www.pjcc.org*Must be first-time user age 18 or over and local resident.

Investing in your wellness is the greatest gift you can give yourself.fitness center • three beautiful pools • pilates • yoga • trx® • zumba® • personal training • whirlpool, sauna & steam rooms • full spa services • nutrition and wellness coach, certified chef • meditation classes & more

wellness your way sm

n o u r i s h • m o v e • e n g a g e

wellness your way sm

RETREATSunday, October 6, 2013

11:30 am – 4:00 pm • at the PJCC • $45 includes gift bagwww.pjcc.org/wellness-retreat

Preventative maintenance for your bodyHow to keep your body healthy and running well through the decades

By Rachel Schuster

As you are rushing and racing and running in circles, wishing you

could slow down the clock in order to cram everything into your schedule, it’s easy to forget about one of the most important things in life - your health.

You should strive to be physically active and make healthy food choices. Simple exercises like crunches and pushups, a 30 minute power walk, or a bike ride will keep you active and give you fresh air.

As for making healthy food choices, that does not necessarily mean eating at least nine servings of fruit and vegetables each day. Controlling the amounts of what you eat can seriously benefit your diet. Try not to eat food right out of the box it comes from, and brushing your teeth directly after a meal will help stop you from any extra snacking.

In addition to exercise and dieting, obtaining and maintaining a healthy

weight is just as important. Balancing the calories you take in from food and drink with the calories you burn off via your activities can be a good way to make sure your body continues to oper-ate properly.

A way to increase your body’s func-tionality is to be tobacco free. The cause of nearly one third of all cancer-related deaths, smoking can not only raise the risk of heart disease and strokes, but can also damage lungs, bones, and affect the reproductive process. To talk to someone about how to quit, you can call the National Quitline or see your physician.

Staying healthy and feeling your best is imperative for all age groups. There are key things that you can do at each age interval to help your body with the process of aging.

ThirtiesAs you transition into your thirties,

you need to take into consideration the added stress from work and possibly a


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

• manage stress• lose weight• quit smoking• sleep better• follow through on goals• improve work performance• overcome fears• gain confi dence• increase motivation• reach your potential

Susan GoldCertifi ed Hypnotherapist

205 E. 3rd Avenue, Suite 200DSan Mateo, CA 94401 650.532.0509www.susangold.net

Hypnotherapy brings change that feels natural and doesn’t depend on willpower.

I invite you to call me for a free phone consultation to learn more.

family. One essential thing you must do is learn how to sleep. Lack of sleep not only affects the way your body repairs itself, but also how well you work and how much you enjoy life.

Finding time for relaxation should be a part of your daily life, too. If you can find a way to turn off your stress for a while, you may prevent many of the stress-related illnesses.

This is also the time to begin screen-ings and testing. Diabetes, high blood pressure and other lifestyle illnesses may be already starting in your body. It is smart to catch them early on and try to reduce them. Having a discussion with your doctor about prevention and your family history would be a smart choice.

FortiesNext, while you may have spent the

past four decades of your life pushing yourself to study hard, and work even harder, the forties are the period when you should begin to explore other areas of your life. If music is something that

interests you, learn to play the guitar or take a dance lesson.

If you enjoy baseball, join a softball team at your local recreation center. Not only will such activities give a new meaning to your life, they will keep you feeling mentally fit and peaceful.

Also, once you turn forty, getting your eyes checked is highly suggested. Vision tends to fade during this time, and with so much fine print on important things such as prescription bottles, glasses or contacts could be beneficial. Adding fiber-rich foods, such as fruits, vegetables, and whole grains, to your diet will offer many health benefits, too, such as protec-tion against heart disease.

Fifties and beyondFrom age fifty and beyond, decreasing

your sodium intake while increasing your calcium and vitamin D intake will reduce the risk of high blood pressure, osteoporo-sis and bone fractures. In addition to aid-ing your body with the aging, you should try to keep your mind sharp, as well.

Your brain loves learning. The more new things it tries to understand and the more connections it tries to make, the better it functions. Try brushing your teeth with the other hand, or taking a college class on an area you always wanted to study.

It is good to give your brain some-thing to think about other than your daily routine. Besides being interested, engaging your brain may reduce your risk for Alzheimer’s disease and other forms of age-related dementia.

Finally, an important thing to remem-ber to do is to laugh. Laughter is strong medicine for both the body and the mind. It helps you stay balanced, energetic, joy-ful, and healthy. A sense of humor helps you get through tough times, look outside yourself, laugh at the absurdities of life, and transcend the difficulties.

Following these tips and tricks can help you maintain your physical and emotional health and live life to the full-est, whatever your age.


The Village DoctorIt seems like I’m always hearing about

a new discovery that purports to be a

“miracle” for disease prevention – think

pomegranate juice, or acai berries. How

do I separate fact from fiction?

Hmmm. I will try to stay off my soap box. Let me start by saying that there are many areas of question which have been carefully scrutinized, and remain areas of question.

I interpret this as there may or may not be a risk or benefit, but which ever it is it must be small or it would have been more firmly decided already.

Regarding supple-ments, again this has been, and continues to be, studied vigorously, and the debate still rages, so the same argument would suggest that any benefit, if present, is small.

Let me add that the more recent studies are leaning towards risk, not benefit (recent work regarding calcium, vita-min E, and even multi-

vitamins!). And the biggest caveat is as follows: the supplement industry in the US is enormous - in 2010 more than 110 million Americans spent over a collective $28 billion dollars on vita-mins and supplements. I think we’ve just found our “miracle.”

I get a flu shot every year, but now it

seems every drugstore I go into is pushing

the shingles vaccine. How do I know if my

family & I need this? And is it seasonal like

the flu shot – if I don’t get it soon will I be

unable to get it later?

Indeed, shingles vaccines are being pushed by drugstores for the same reason as vitamins and supple-ments…dollars. However, in the case of shingles vaccine (brand is Zos-tavax) there is much more compel-ling evidence for benefit!

Shingles, or herpes zoster, is the reactivation of the same virus which

causes chicken pox, and almost all of us harbor this virus in our bodies (it never fully goes away after our childhood chicken pox). During time of relative immune suppression (such as stress, fatigue, cancer, or other chronic illness) the virus re-emerges, causing a painful and sometimes very long lasting rash, and sometimes even threatening your vision or hearing.

More than 1 million adults get shingles every year. It is a real bummer. The shingles vaccine was introduced in 2006. In 2011 there was a Kaiser Permanente study of nearly

Do you have a question for The Village Doctor? If so,

send your inquiry to:[email protected]. 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

If your organization wants to make wellness a priority for our local community, you too can demonstrate to everyone that wellness matters, Show your support and join us in this effort.

For a media kit and information about marketing and advertising, please contact us at [email protected]


Reid Tracy, CEO/President of Hay HouseAt the Writer’s Workshop you will learn di-rectly from Marianne and Reid as they share inside, expert information about writing a book proposal, fi nding an agent, building a platform and so much more!

www.hayhouse.com®

www.healyourlife.com®

THE WRITER’SWORKSHOP

October 5-6, 2013San Francisco, CA

San Mateo Marriott – Convene Room

Register Early and Save $100Seats are Limited!

Call 800-654-5126 or visit www.hayhouse.com/events

YOU could be the NextHay House Author!

Get the inside information you’ve always wanted about

publishing your book.

One lucky participant is guaranteed a $10,000 advance and a publishing contract with Hay House!

FIRST RUNNER-UP wins a Balboa Press Master Package (a $7999.00 publishing value!)

SECOND RUNNER-UP wins a Balboa Press Inspire Package (a $3599.00 publishing value!)

Writer’s Workshop participants interested in qualifying for the publishing contracts are required to submit a book pro-posal by workshop deadline date of April 7, 2014. Winners announced on May 7, 2014.

FEATURING

Marianne Williamson is an internationally acclaimed spiritual lecturer and author of six New York Times bestsellers, with four of her books hitting #1 spot. Marianne’s book, A Return To Love, is regarded as a must-read of The New Spirituality.

Our next issue will be out as the days grow short and winter draws near.

We’ve got several articles planned that are focused on family, plus holiday tips for beating stress and staying well both physically and mentally during this busy season.

As always, our recurring columns will provide practical tips to help you live your life well as we wrap up 2013 and start looking ahead.

Coming in november…

76,000 members showing that the vaccine fully prevent-ed shingles 55 percent of the time, and when patients did develop a case of shingles it was considerably milder than if they had not received the vaccine.

So far, no serious problems have been identified with the shingles vaccine. Mild problems (soreness or itching at the site of injection) occur in about 1 in 3 patients, and headache in about 1 in 70.

To me, getting the shingles vaccine is a good ex-ample of where benefit clearly outweighs any potential risk, and I recommend it to all my healthy patients over the age of 50.

Ask your doctor to help you get on the path to feeling better.


Choosing the right savings plan for retirementToday’s retirees face unique challenges

— including prolonged periods of market uncertainty and longer average lifespans — which make thoughtfully plan-ning for retirement more critical than ever. For most, feeling more confident about retirement comes down to the ability to pay for essential expenses — the predict-able and recurring costs of life’s necessi-ties. Some of the most common essential expenses include food, home maintenance

costs, mortgage or rent payments, taxes and insurance premiums.

How can you cover these expenses?Since markets will always fluctuate, having a concrete financial strategy that includes guaranteed or stable in-come sources can help you cover your essential expenses in all market envi-ronments. In fact, it’s a good idea to aim to cover 100 percent of your essential expenses with these sources of income during retirement.

If you’re nearing retirement, you may already have one or more sources of guaranteed or stable income in place, most notably Social Security. You may also have a defined benefit plan through your employer. Yet, no matter how strong these two sources of income may be, they might not be sufficient to cover your essential expenses in retirement. This means that you will likely have to rely on your savings to pay some of your basic living costs.

There are several financial solutions that offer guaranteed or stable income and can help you cover the gap between

what you have in place and what you’ll need, for example:Annuities — Annuities can generate a reliable stream of income throughout retire-ment. Annuity contract guarantees are backed by the claims-paying ability of the is-suing insurance company. They can provide a stable income for a desired period of time, or for life. Some annuity contracts may also provide principle protection.

The unique features of annuities of-fer opportunities for tax-deferred future income growth. There are also many different optional features and benefits that may be available for an additional cost with annuities. In return for the benefits they provide, annuities carry a surrender charge and other fees.Bank deposits — Most savings accounts, Certificates of Deposit (CDs) and other deposit arrangements at a bank offer a set interest rate and return of principal, and are protected by the Federal Deposit Insurance Corporation (FDIC) for up to $250,000 per account registration. (For more information, visit FDIC.gov.)


eliminates stressfor the giver and receiver.

GIFT CARD

Gift cards for any occasion.

MassageEnvy.com · Franchises Available · Convenient Hours

*See clinic for details. ©2012 Massage Envy Franchising, LLC.

$ Introductory 1-hour massage session*

(408) 679-ENVY (3689)

Open 7 Days: M-F 9-9, Sat 9-8, Sun 10-6

49

CAMPBELL1875 S. Bascom Ave., #650Pruneyard Shopping Center

U.S. Government Securities — Sav-ings bonds and United States Treasury Securities are backed by the full faith and credit of the U.S. Government. They may pay a stated interest rate or be purchased at a discount of face value. There are many strategies that can be used to generate income with these instruments. Interest income from Treasury bonds is generally exempt from state and local income taxes, but is subject to federal income taxes.

Having the financial security you need to enjoy retirement takes planning and hard work. All of these investment choices can provide a regular stream of income over time, so you can count on payments to help you meet the chal-lenges of an uncertain environment. Consider working with a financial professional who can help you find the best financial strategy for you based on your financial situation and goals.

Daniel Martin, CRPC, APMA, is a Financial Advisor and an Associate

Vice President with Ameriprise Financial Services, Inc. in Campbell, Ca.

http://www.ameripriseadvisors.com/daniel.x.martin/ or call (408) 963 2280.

Ameriprise Financial and its representatives do not provide tax or

legal advice. Clients should consult their tax adviser or attorney regarding specific

tax issues.© 2013 Ameriprise Financial, Inc. All rights reserved.


Garlicky Lemony Chicken Ingredients2 Tbsp grated lemon rind

4-5 cloves garlic, crushed

2 tsp Bragg liquid aminos

1/2 cup fresh lemon juice

2 tsp paprika

4 boneless, skinless chicken breast (3 oz.)

Cooking spray

Salt, pepper, garlic powder

4 sprigs Italian parsley

4 onion slices (sliced in thick rings)

Heavy duty aluminum foil

DirectionsCut 4 rectangles of heavy duty aluminum foil, each about the size of 1/2 a standard cookie sheet. Spray the four large rectangles with cooking spray.

Combine the first 5 ingredients (this can be done in a blender).

Place chicken breast in center of each foil square; brush with lemon/garlic mixture, then sprinkle with salt, pepper and garlic powder.

Place a slice of onion and a sprig of parsley over each. Fold up aluminum into a loose, square packet and crimp edges tightly to seal well.

Place in a shallow baking dish or on the grill in oven. Bake at 350 degrees for about 50-60 minutes, depending on the size of each chicken piece.

Serves 4 Counts as: 3 Proteins


Business TherapyStarting a business: Have you got what it takes?By Susan Schwarz

A post on LinkedIn asked: “How much do you need to start your

own business?” My answer: Enough money. And

more than enough of everything else.Figuring out the money part is easy.

You can estimate costs for things such as a website, office space, goods, licens-es – the hard costs you’ll have running your business. No problem there.

The hard part is knowing if you’ve got what else it takes to begin your venture: Guts. Focus. Dedication. Determination. Strength. Those resources are harder to measure, and more critical. You can always bor-row money. But if you don’t have a compelling vision for your company – a profound motivation behind your

business -- no one is going to be able to give it to you.

How do you know if you’ve got the goods? Much the same way you know when you’ve met the right partner. You just know. It’s a gut feeling that comes on strong and keeps getting stronger.

You’ll probably be excited and start talking about your plans. When you do, people are going to express their doubts about you and your idea. That’s good. You want them to. You want them to look at your idea and poke it, prod it, stick it and kick it. Best to put yourself to the test early and see if you crumble. If you do, the sooner you find out, the better.

But, if you can stand strong and move ahead while others suggest you should hold back, then chances are good that you’ve got what you need to make it. (It’s not about being blind or bull-headed. It’s about your staying true to your commit-ment to find a way.)

Here’s the real kicker: That great idea of yours? It doesn’t really matter if it’s bril-

liant or b-s. Because if you believe in it, if the dream calls you and you feel com-pelled to answer, then you will find a way to make a space for it in the world.

But what if you haven’t gotten “the call”? What if you’re at the beginning, the middle or even nearing the end of your career, and you’re still wondering, is this what I’m supposed to do?

If that’s you, ask yourself this ques-tion: What inside me is saying that what I am doing and who I am is not enough?

Be honest with yourself. Be gentle with yourself.

And what you will most likely see is that you have all, and exactly, what you need.

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. Reach Susan

at [email protected] or 650 345 4944


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

Alternative Way Fitness In-Home Fitness TrainingHelping 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

Barbara Sabol Rosasco, Financial Advisorwww.BarbaraRosasco.wrfa.comWaddell &Reed, Inc. Financial Well ness: The balance between living responsibly today and planning wisely for tomorrow. 1875 South Grant Street, Suite 750, San Mateo, CA 94402. Phone: (650)349-2274 x142. Fax: (650)349-0363 www.BarbaraRosasco.wrfa.com Email: [email protected]

Butterfly Yoga The Art of TransformationOur 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

Every Woman Health Club, Inc.www.verywomanhealthclub.comEvery Woman Health Club is a unique women only health club providing a fun, safe, supportive community for women of all fitness levels. Every Woman Health Club wants every woman to experience health from the inside out.611 Jefferson AvenueRedwood City, CA 94063650-364-9194

Susan Gold, Certified HypnotherapistHypnotherapyGain clarity, resolve blocks, and spark change with hypnosis. Susan specializes in stress management, weight control, smoking cessation, goal achievement, and building self-confidence. Making change is easier than you think! 205 E. 3rd Avenue, Suite 200D, San Mateo, CA 94401. www.susangold.net • 650-532-0509

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

HICAP of San Mateo CountyHealth Insurance Counseling and Advocacy ProgramHICAP is a non-profit organization that is state-sponsored, and volunteer-supported which provides free, unbiased counseling and advocacy for Medicare beneficiaries, their families and representatives. 1710 S. Amphlett Blvd., Suite 100, San Mateo, CA 94402. www.hicapsanmateocounty.org650.627.9350/1-800.434.0222

Jacklyn Kurth Orthodontics Orthodontics/Dental HealthOur top priority is to create a smile you can be proud of. We invite you to experience a truly patient-centered environment with Dr. Jacklyn Kurth in our Belmont or Foster City office. 2100 Carlmont Dr. #6 Belmont, CA 94002; 1291 E. Hillsdale Blvd. #200 Foster City, CA 94404 • www.jacklynkurthorthodontics.com • 650.592.4850 & 650.525.9440

Peninsula Jewish Community Center (PJCC)Fitness, Aquatics, and Community CenterThe PJCC partners with organizations around the Peninsula to build a more caring and connected community. The award-winning PJCC offers life-enhancing programs for people of all ages, faiths and backgrounds. 800 Foster City Blvd., Foster City, CA 94404 www.pjcc.org 650.212.PJCC (7522)

Jonathon E. Lee, DDS, Brian D. Lee, DDS, MSD, & Christian Yee, DDSSpecialists 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 ProgramLite 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


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

Next Steps For WomenWellness Recovery Expressive ArtsNext Steps For Women is a private studio created exclusively for women of any age who are interested in personal growth, self-exploration, transformation, optimal health and wellness. 1156 Capuchino Avenue, Burlingame, CA 94010www.nextstepsforwomen.com 650-558-1156

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

Serenity ChiropracticUnderstanding and helpDr. 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 [email protected] • 650-949-1089

Serenity Wellness for WomenProfessional Colon Hydrotherapy (Colonics)Specializing in Digestive Wellness and Detoxification, we offer gentle, effective colon cleansing with the state-of-the-art LIBBE open method. Receive informed and attentive care with Nancy Chiappe, I-ACT Certified Colon Hydrotherapist. 412 E. Ellsworth Ct., San Mateo, CA 94401. www.serenitywomen.com (415) 987-6167

Wellness Resource Directory

FAMILY HEALTHCARE

INTERNAL MEDICINE • PEDIATRICS • EMERGENCY MEDICINE • WELLNESS STUDIO

2979 WOODSIDE ROAD • WOODSIDE, CA 94062 • 650.851.4747 • WWW.VILLAGEDOCTOR.COM

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

Old Fashioned Values,Modern MedicineTM

“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

Documents

Wellness Matters Sept/Oct 2013