WELLNESS Matters

The Art of Living Well

November/December 2013 Vol 9

A Daily Journal Publication

The importance of family time

How to handle holiday stress The benets of giving back
www.mattersmags.com

From the editor The gift of wellness Features:

Holiday stress? Use your common sense(s)
By Bobbi Emel page 8 page 9 To a lot of people, the holiday season means one thing stress. Theres too much to do, too many people to see, and too many things going on. We have family commitments, presents to buy, and a lot of us worry about which charity deserves our time or money. Even fun times can stress us out as we try to gure out what to do about all the food at these holiday parties. There is a lot to love about the holiday season, but we need to get past all these stressors and get back to enjoying it fully. In this issue, we have explored all these issues, and weve put together articles focusing not only on holiday stress, but also on the benets of family. Inside, you will nd articles exploring how family time and giving to charity can make you a healthier person. page 4 Weve got tips on how to bake delicious foods in a healthier way, so that you can enjoy those parties without worrying about whats going into your body. So, as you browse our magazine, please remember the things we love about the holiday season. Focus on enjoying the time you have with the people who mean the most to you. Yes, there is a lot going on, and there are a lot of pressures on your time. But ultimately, you are the one who gets to decide how you will react to it all. It doesnt have to stressful. Be well! Justin Raisner Managing Editor

Family time is good for you

By Jenna Chambers

Giving back benefits the giver and the receiver

By Rachel Schuster page 14 page 19 page 20

Staying fit during the holidays

By Lucy Sanna

Wellness gift guide

Columns:
Business Therapy The perfect gift for friends and clients
By Susan Schwartz

Mindset Matters Your mindset can lighten your holiday load

By Susan Gold page 5

21st Century Wellness The truth behind belly fat

By Courtney Jonson page 6

The Village Doctor Having a health holiday season

By Dr. Eric L. Weiss, MD page 12

Youve Got to Move It The family that plays together, stays well together
By Linda Oberstein, MD page 13

Recipe: Turkey & Quinoa Stuffed Bell Peppers

Lite for Life page 16

Nutrition Matters Delicious and nutritious: Tips for tasty, healthier holiday treats
By Lauren Picciani page 17 page 18

WELLNESS Matters
The Art of Living Well
November/December 2013 Vol 9

A Daily Journal Publication

Wellness Resource Directory

The importance of family time

How to handle holiday stress The benets of giving back
www.mattersmags.com

Cover: DJ Designers

3 Wellness Matters

November/December 2013

Business Therapy
The perfect gift for friends and clients
By Susan Schwartz

f youre like most Americans, your life is soon to dissolve into a frenzy of list making and gift shopping. While helping to keep the economy afloat may make you proud, endless hours shopping can significantly impact your ability to do that other thing you need to do - work. Imagine how wonderful it would be if you could find the perfect gift without having to trudge through stores, or troll online. Imagine how rewarding it would be to give each person on your list something you knew theyd treasure forever.

You can.
In the spirit of the holidays, I offer this suggestion of a unique gift you can give to each person on your list - family, friends and even clients that is guaranteed to fill every one with delight. This year, instead of spending hours shopping for presents, why not invest a few minutes giving the people you care for your presence. Thats right your pure, full, unadulterated attention. Now thats a gift! Think about it. How long has it been since someone gave you even a few seconds of their complete attention? How

long has it been since you felt truly seen, heard and understood by anyone? And have you been on the giving end lately? When was the last time you were able to be present for someone else without interruption or distraction? Obviously, its challenging. Inescapable technology makes it difficult to be in one place at once. Weve learned to develop always-on awareness, multi-task and run endless conversations in our heads even when no one is talking back. You can put the phone on vibrate and step away from the computer. But turning off your head? Tough. Thats what makes giving another person your attention so valuable. Real, personal attention has become the rarest thing in the world. (What is social media but millions of people simultaneously screaming Hey! Look at me!) Offering someone your unadulterated attention is a good start. Now, to make it extra special, add to it the gift of your appreciation. Begin with some personal contact (something other than a text). Say you want to arrange a time to get together, face to face. Choose a time and place where you will (choose) not to be interrupted. Begin with a couple of casual questions. Really listen to what he or she has to say. Be fully present. Then, say why you wanted to meet: because you want to this person know what he or she means to you. Share how he or shes impacted your life in the past year. Why he or she is special to you. What you find wonderful about who he or she is.

If you want to do something that he or she truly will never forget, write your thoughts in a card or letter, so he or she will be able to experience your presence again and again. If this sounds scary, time-consuming and intimidating, youre right. It could be. And thats another part of your gift. It takes courage, generosity and vulnerability to be let someone see who you really are. And thats not something most people are willing to do. Okay, you say. I can maybe see doing this it for family and friends. But clients? Yes. Clients, too. Who would you rather do business with? The person/company who knows exactly who you are and takes time to make it clear they value your relationship? Or, the one who sends out another tchotchke stamped with their name that youll look at for two seconds before stuffing it in a drawer? If giving everyone on your list your presence sounds like a lot to ask, try starting with one or two. I suspect youll find that you want to keep going. If youre not sure test it out. You dont even have to wait for the holidays. You can start right now. Your presence is a gift you can give every day of the year. Now, start making your list. Who deserves some presence 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. Reach Susan at Susan@youwhobranding.com or 650 345 4944

Publisher Jerry Lee Managing Editor Justin Raisner Creative Director Nicola Zeuzem Advertising Director Carol Raisner Advertising Representatives Joan Dirstine Marcie Shapiro Co-Founder Cassie Schindler Contributing & Guest Writers Jenna Chambers Bobbi Emel, MFT Susan Gold Courtney Jonson Lauren Picciani

Lucy Sanna Rachel Schuster Susan Schwartz Dr. Eric Weiss Business Ofce 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

4 Wellness Matters

November/December 2013

Mindset Matters
By Susan Gold

Your mindset can lighten your holiday load

very week, the teacher of my Monday evening novel writing class begins by asking, Did everyone write this week? Usually, the proud yeses are easily outnumbered by the sheepish nos. At last Mondays session, she challenged the slackers. Just coming to a class once a week wont develop your craft. You have to write. Its just so hard to find time, one of the aspiring novelists said. There were a lot of expressions of assent around the room.

But the teacher offered no pity: If writing your novel is important to you, you have to start saying no to other demands on your time. Many of us find it hard to carve out time for personal projects or goals that are important to us because we dont know how to set limits on our commitments. This is particularly true during the holiday season, when there is far more pressure than usual to meet others expectations. Saying no to our partners and other family members can be especially difficult, because they are our priority, and its hard to put our needs before theirs. However, habitually neglecting our own needs can lead to resentment that puts strain on our relationship with loved ones. Because our personal growth depends on having sufficient time and energy, its crucial to develop a mindset that allows us to say no without feeling guilty. I am reminded of a effective strategy that I came across it in the book, Co-Active Coachingby Laura Whitworth, Karen KimseyHouse, Henry Kimsey-House, and Phillip Sandahl. To help develop the proper mindset for balancing your needs with the expectations of others, practice using this sentence frame: When I say yes to ___, I say no to___. For example, When I say yes to that weekend lunch date, I say no to a quiet afternoon working on my personal project. Its harder to automatically say yes when you are mindfully aware of what is at stake. It can be helpful to have a list at hand to remind you of what you are sacrificing when you dont set limits

Here are some ideas:

making progress toward my personal goals finishing a project having balance in my life

Another good strategy is to rehearse your nos ahead of time:

Im feeling overcommitted right now, and Im sorry I cant make it. As much as Id like to pitch in, I have to refuse this time. Im sorry, but Im already overextended, and I want to make sure I have time for my family. Dont feel pressured to respond immediately to an invitation or request. You can simply say, Let me get back to you after I check my calendar. The holiday season pushes many emotional buttons, leaving us feeling more vulnerable to stress and making it even more important to spend time on personal activities that replenish our goodwill and energy. Giving yourself permission to say no means saying yes to what is most important to you. 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.
November/December 2013

5 Wellness Matters

21st Century

Wellness The truth behind

belly fat
By Courtney Jonson

re you someone that cant seem to lose that uncomfortable, unwanted fat around your waistline? Does it seem like no matter what you do, trimming your mid-section is a never-ending battle? Belly fat is one of the most common complaints driving women into my office. The truth is that belly fat is very different than fat found in other places like the hips, thighs, and legs. When it comes to belly fat, its important to understand the role of fat storage hormones. The reality is that if these hormones are not balanced, it wont matter how many

calories you count or how hard you work-out. Understanding FAT STORAGE Hormones Insulin - the fat storing hormone produced to control your blood sugar. Basically, the more sugar you consume, the more insulin your body produces. High levels of insulin are not only oxidizing and inflammatory, but also they are associated with weight-loss resistance especially around the waist. Cortisol - an adrenal hormone produced when you are under stress. Persistently elevated levels of cortisol are linked to increased storage of

abdominal fat. Understand that a busy, hectic lifestyle is stressful. More coffee, more errands to run, more projects to complete, eating the wrong types of food, and even too much exercise and physical stress can work against you when you are trying to slim down. Your body metabolizes, digests, and does its checks and balances when you are relaxed, calm, and resting. Leptin - the satiety hormone that tells you when youve had enough. Because fat cells secrete leptin, overweight people should never feel hungry. Unfortunately, the reverse happens. Excess fat secretes too much leptin, bombarding leptin receptors on cells. Eventually these cells shut down their leptin receptors to protect themselves. This is called leptin resistance - leptin can no longer get into the cells to deliver their message that the stomach is full and its time to stop eating. In other words, insulin resistance, excessive levels of cortisol, and leptin resistance vexes the belly-fat person by pro-

eliminates stress for the giver and receiver.

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6 Wellness Matters

November/December 2013

moting fat storage and making it tough to lose weight. A simple blood test can measure most of these hormones. A saliva test is the preferred way to assess cortisol levels. Ferret out food intolerances to reduce fat-promoting inflammation Chronic inflammation has also been associated with stubborn weight-loss. One of the most common causes of chronic inflammation is a sensitivity or intolerance to a food. Many people have food sensitivities and dont realize it. The most common sensitivity is to gluten, the protein found in wheat, spelt, rye, barley, and oats. A food sensitivity panel or elimination diet can tell you which foods are causing inflammation. Many people lose weight simply by removing the offending food. Dont forget to get your sleep Realize that poor sleep habits can dramatically take its toll on your hormone balance. For instance, chronic sleep deprivation raises cortisol levels.

Cortisol tells the body it needs more energy to meet the demands of stress, which causes an increase of hunger and cravings. To top it off, sleep deprivation decreases leptin. So its a double whammy, lack of sleep both increases hunger and inhibits the ability to feel full. The result is a natural inclination to eat more, and more frequently. Adding insult to injury is that the body burns most of its calories during REM, the deeply restful stage of sleep when you dream. Unfortunately, weight gain due to sleep deprivation doesnt only happen slowly over time. Research shows just a few nights of sleep deprivation can pack on pounds. Courtney Jonson, L.Ac., specializes in Functional Medicine, a highly personal system of care alternative to the frustrations of being treated in the main stream healthcare system. Learn more at www.jonsonwellnesscompany.com

Coming in January
Our next issue will be out as we turn the calendar to 2014. Weve dedicated the next issue to making the new year a way to renew yourself. The goal is not resolutions, but rather revolutions. As always, our recurring columns will provide practical tips to help you live your life well as we start fresh in 2014

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7 Wellness Matters November/December 2013

Holiday
By Bobbi Emel

Stress? Use your common sense(s)

D
id you know theres a great way to calm yourself down during holiday madness and really enjoy the season at the same time? Its called grounding. One of the main reasons we experience stress during the holidays is because we are thinking, perceiving, and yes, perhaps even ruminating, about presents to buy, food to prepare, and making everything just perfect. Of course, thinking, perceiving, and ruminating are all located in the mind. We get so caught up in whats going on out there (our minds) that we forget about whats happening in here (our bodies). Grounding helps bring us back to what is happening in the current mo-

ment by utilizing our five senses. This has two delightful effects during the holidays: It helps to give our busy minds a break, and we get to really indulge in the pleasures of the season. Here are some suggestions for grounding yourself during this busy time of year: Take a big breath in through your nose, noticing what you smell. If youre inside, do you notice the scent of the Christmas tree, the pie in the oven, or the cookies on the counter? If youre outside, see if you can smell the nip in the air or the scent of the turning leaves. Notice the way the Hanukkah candle flickers and dances when someone walks by. Keep your eye on one snowflake as it floats softly from the sky to the ground. Sit quietly for a moment and really see your family and the people at your holiday party.

Smell

When you are in your kitchen and feel the stress rising, stop for a moment and put your hand on the kitchen counter. Notice how cool it is, how smooth. Hug your child and feel the texture of her clothes and the warmth of her body. While wrapping presents, pay attention to how the paper feels on your fingertips as you make a crease. Notice the stickiness of the tape as you apply it. Take a deep breath in and feel your chest and belly expand. Notice your skin as your clothes gently rub against it on your exhale. Listen to the difference in peoples voices around the holidays. Do you notice a tinge of excitement? Anxiety? Joy? During holiday meals, listen to the buzz around the table, the clinking of dishes, the sounds of gustatory delight. After a holiday get-together, sit in your favorite chair and notice the more subtle sounds of the clock ticking, the crackle

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8 Wellness Matters November/December 2013

of the fireplace, the hum of the heater, and the particular creaks and noises of a house settling in for the night.

nothing like the taste of the holidays, but how often do you actually take the time to savor it? This year, feel the texture of the latkes on your tongue. Notice the smooth creaminess of the pumpkin pie and the hint of cinnamon on your tongue. How does that eggnog feel on your lips? And what do your lips taste like when you lick the delicious concoction from them? There are so many sights, sounds, smells, feelings, and tastes of the season that we let pass by. This year, enjoy them more by really noticing them. I know youll also find that your stress level will decrease as you find yourself not in your head, but in your body and in the moment. Bobbi Emel, MFT, is a psychotherapist who helps people bounce back from lifes significant challenges. Read more of her writing at www.thebounceblog.com

Taste I saved the best for last! Theres

Family time is good for you

By Jenna Chambers

anging ornaments on the Christmas tree, putting the lights up, volunteering at soup kitchens, lighting the menorah, dressing up in ugly sweaters and decorating the gingerbread house. Tis the season to being surrounded by the ones you love and relishing in these warm, fun, sentimental, and sometimes wacky family traditions. As families prepare for the holiday season, incorporating their traditions and spending quality time with one another, they are building memories that not only bring them closer together, but also connect and unify them as a family. The key word is family cohesion, said Dr. Richard Renfro, clinical psychologist and adjunct professor at

DePaul University Psychology Department. Creating positive memories through holiday traditions can only serve to strengthen family cohesion which in term can decrease psychological distress in the individual. Research and studies show that developing a deeper family unit through things such as rituals and traditions during the holidays and beyond is just as important as maintaining a balanced diet or getting the right amount of exercise. More friends and family connections is a recipe for longevity and a healthier life according to a study conducted at Brigham Young University and the University of North Carolina at Chapel Hill. Researchers kept track of the social interactions and habits of more than 300,000 men and women and found continued on page 10

9 Wellness Matters

November/December 2013

Family Time from pg 9

that people who have stronger social relationships with friends and family have on average a 50 percent decreased risk of dying over time than those with weaker social connections. The study showed that those with stronger family relationships were more likely to live a longer life than those with poor social relationships. The benefits of having close relationships study findings remained the same regardless of age, gender, health status, and causes of death. Of course just spending time together is not the only answer, Renfro said. But building family connections also means improving family problem solving skills and family communications skills which is strengthening the individuals coping and communication skills which in turn should impact well-being and personal health.

Spending time with your loved ones and building stronger connections, whether biological family or chosen family, is proven to be good for both mental health and physical health from encouraging healthier eating habits to decreas-

ing loneliness and reducing stress levels. Researchers at Brigham Young University reported that our relationships help us to cope with stress as we encounter different situations throughout life and know that we have people who we can turn to and count on during times of need. While some might argue that being around family can create a stressful

atmosphere, psychologist have found that engaging with family members, particularly mothers, can significantly reduce stress levels. Seth D. Pollak, a psychology professor at the University of Wisconsin-Madison, and colleagues conducted a study that revealed that young girls who spoke to their mothers after participating in high stress situations giving impromptu speeches or doing math problem in public were soothed by their mothers hug or voice over the phone. The children who got the chance to speak to their mothers following their stressful occurrences showed increased levels of oxytocin, a neurotransmitter believed to dampen hormonal stress, compared to those who did not get the chance to interact with their mothers. The study takes into account that this may depend on the mother.

10 Wellness Matters

November/December 2013

According to Time Magazine, recent lab studies have shown that in the event of a stressful situation, blood pressure and heart rates will not increase as much when people are with a person who is close to them. Increases in depression and loneliness demonstrate a strong correlation with the decrease of family connection including communications and spending time together as well as disengaging in social activities with friends. Supportive social networks found in families and friendships contribute positive effects to a person overall well being by increasing the feeling of security, selfworth and sense of belonging. Engaging with loved ones, whether its during a holiday, birthday celebration or simply having dinner together bonds a family and helps fights the feeling of loneliness. Special events that incorporate traditions, such as birthdays and holidays, are important in building a family connection because they ensure that quality time is being spent with one another.

Holidays traditions, vacations and religious services are good examples of family bonding time and though these things are important social activities, building a deeper family connection is not exclusive to those special events. Spending time with family can begin simply in the comfort of ones own home around the dinner table. The meal, small or large, is less important than the conversation surrounding the dinner table and the interaction family and friends. Families are encouraged to eat meals together regularly, as is not only contributes to building a deeper family connection but also promotes healthy eating habits and decreases intake of unhealthy foods. The American Academy of Pediatrics reports that regularly engaging in family meals is a factor that reduces risk of childhood obesity, the development of eating disorders, and substance abuse in adolescents. Friends and family also have one of the biggest influences on your physical
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health. The Edelman Health Barometer global survey study, consisting of more than 15,000 people from 12 countries, found that close social relationships have a positive impact on your health status. Researchers reported that 43 percent of participants believe that their friends and family have the most impact on their health lifestyle while more than a third believe that friends and family have the most impact on personal nutrition. Those closest to us have an influence on our eating habits, whether it is positive or negative, exercise routine, and sleep patters. Friends and family encouragement to eat healthier, get more rest or visit the doctors directly impacts our physical health and lifestyle. All of the unique ways that families celebrate the holiday season makes for the perfect atmosphere to create long lasting memories while spending quality time together and overall improving their well being.

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11 Wellness Matters

November/December 2013

The Village Doctor

Having a healthy holiday season

Eric L. Weiss, MD

Q: I always look forward to the holidays. I get excited to spend time with visiting family, get down-time with my teenagers and celebrate our many blessings. But the closer the holidays get, the more overwhelmed I get by the chaos of having so many people around and I turn into the stressed-out version of me that my family & I dislike. Help! A: Indeed, the holiday season can bring the opposite of joy, delicious meals, and mistletoe opportunities. It is common for depression and anxiety to flair as we roll in to the end of the year. Perhaps the most important and healthy strategy is to recognize and acknowledge the season, and begin getting things on the calendar way before Turkey Day. Taking care of things while they are still important, but not urgent goes a long way to not feeling overwhelmed. And dont be shy about asking for help, particularly from those teenagers and other family in the household. Lastly, make sure that youre taking care of yourself as well the standard advice applies: get plenty of sleep, exercise regularly, eat healthy, and see friends. Taking good care of yourself will go a long way towards helping you stay the calm and loving person that you and your family like to spend time with!
12 Wellness Matters

cally, particularly during stressful times, but if you find yourself feeling anxious day after day, even when there is little to worry about, you may be suffering from Generalized Anxiety Disorder, or GAD. Generalized Anxiety is more common than you might believe, roughly 7 million Americans have symptoms of GAD, and it affects nearly twice as many women as men. Fortunately there are many steps that you can take to control your symptoms and move on to enjoying a happy and less stressed life. GAD can cause both physical and emotional symptoms. The main symptom is a constant and exaggerated sense of anxiety, often over seemingly ordinary things. Your body can also be trying to tell you that something is not right by expressing headache, muscle tightness, nausea, abdominal cramps, or even diarrhea. There is no simple blood test for GAD, but being open and honest with your doctor will help him or her with a diagnosis. Fortunately, there are many effective treatments for generalized anxiety. Working with a psychologist or psychiatrist via talk therapy can be very helpful, particularly if cognitive behavioral therapy, or CBT, is employed. Hypnosis, a kind of self-directed motivation, can be very effective. Often your provider will suggest a course of mood stabilizer medication, or antidepressant. Newer medications still take many weeks to work, often up to six, but are safer and have fewer side effects than most of the older medications.

Q: Im generally a bit of a Worry-Wart, but I can really get myself worked up during the holiday season. Is this normal? How can I relax more and actually enjoy this time of year which is supposed to be fun and family friendly? A: It is normal to feel anxious periodi-

You might consider such medication as a bridge to a time when the skills you learn in your talk therapy sessions can be put in to action. Lastly, I must stress all of the healthy choices that we can make every day are more important than any medication or talk therapy session. Making sure that you prioritize enough sleep, some regular exercise, and a reasonably healthy diet are very important. Some may reach for that evening cocktail to take the edge off, but alcohol is a depressant all by itself, and it also prevents antidepressant medications from working effectively. It impacts your sleep quality, so there are healthier choices to be made on those stressful days. Let me again recommend being honest with yourself and your physician, and acknowledging your anxiety. Doing so will be the first step towards choosing one, or several, of the many effective therapies, and then being able to finally enjoy the holiday season!

Happy, and healthy, holidays to all!

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

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

line of your email.

November/December 2013

Move it
By Linda Oberstein, MD

The family that plays together, stays well together

s a child of the seventies, every afternoon after school, my friends and I couldnt wait for the best part of the day. Wed hop on our bikes and race around the neighborhood, legs pumping and hair flying in the wind. Maybe wed stop at the playground for a quick game of tetherball or hopscotch, but mostly we loved doing anything that kept us busy and moving. Hours later, alerted by the flickering street lights, wed return home for dinner, happy and exhausted. But that was then. These days, with two young kids of my own, I could never imagine telling them, Just go ride your bike and be sure to come home for dinner. Not only am I nervous about letting them loose unsupervised, but the truth is, they would much rather sit at their computer playing the latest game du jour. Unfortunately, this is the trend in todays world. Kids have become much less active and as a result, are at a high risk for obesity and its associated health issues. These include conditions normally identified with adulthood, such as cardiovascular disease, high blood pressure, sleep apnea, and pre-diabetes. According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in children and tripled in adolescents over the past 30 years. As a physician, Im all too aware of the health repercussions that can result from a sedentary lifestyle. And so, a few months ago my husband and I started exploring ways we could incorporate exercise into our family activities. We divided our ideas into two lists: those we complete in one hour, after school, and longer ones to save for weekends.
13 Wellness Matters

The result has been a resounding success. The kids are discovering a whole new level of fun that has nothing to do with a mouse and monitor, and everyone has come to anticipate our family time, which includes: American Bandstand in the living room. Each family member gets to select their three favorite songs and we dance until we drop from exhaustion (and often, the giggles) Jump rope and hula hoop marathons in the backyard: who can last the longest? Neighborhood scavenger hunts with parent/child teams

Games like Simon Says, shooting hoops, miniature golf, and sack races And our favorite family activity? Riding our bikes throughout the neighborhood, with our legs pumping and our hair flying in the wind, returning home happy and exhausted. Just like the good old days. Only now (shhh, dont tell the kids), we know were staying fit, too. Linda Oberstein, MD, is an internist at the Mills Peninsula Division of Palo Alto Medical Foundation in Burlingame and a Board Member of the Peninsula Jewish Community Center (PJCC) in Foster City.

November/December 2013

Giving back
benefits the giver and the receiver
By Rachel Schuster

s the holiday season approaches, Bay Area residents will flock to toy drives, blood drives, gift wrappings, and soup kitchens to show that they care. Many people want to do something to solve the problems of the world, such as poverty or hunger, and there are many ways and reasons to do so. But what compels us to do these things? To give our service to individuals whom we dont actually know that much about? More importantly, when we volunteer time and resources, are we trying to help them, ourselves, or both? Bay Area psychologist Dr. Eleen Farzaneh said, Kindness and help-

ing others essentially makes the giver feel better emotionally. It makes the individual feel more connected, less anxious and depressed. Some people often have the need to fill an emotional void in their life and turn to charity to do so. Showing care to others without expecting to receive anything in return can relieve stress and create a sense of nirvana. In fact, brain research provides evidence that acts of kindness activate the part of brain associated with positive emotions, said Farzaneh. The giver ultimately becomes happier. A study made by the University of Oregon investigated how donating money to a cause affects the brain. In the study, the researchers gave subjects $100 and monitored their brain activity via functional magnetic resonance imaging ( fMRI), which observes the blood flow in the brain to detect areas of certain activity. The subjects were shown their newly obtained $100 being transferred from their

account directly to a food banks account. Pleasure areas of the brain - traditionally stimulated by food, sex, sweets, shelter and social connection - were significantly activated in reaction to the charitable deed. In the second part of the study, the subjects were given the option to donate the money. For those who chose to willingly make the donation, the effect was even greater. Some people have chosen volunteering or other social work as the center of their lives, believing that they can do more for the world by placing themselves in situations where their efforts can directly be seen and makes a difference. Having money or financial security is not a barrier to charity. Take monks for instance; a monk will dedicate his life to serving all other living beings, while living with the bare essentials. On the other end of the spectrum are people like those who sit behind the Bill and Melinda Gates Foundation.

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Bill Gates is the worlds wealthiest business magnate, investor, programmer, and inventor. He is also one of the worlds leading philanthropists. He gives away large sums from his vast accumulation of wealth to essentially achieve the same goal as the monks; helping others. Most members of the Bay Area are somewhere between these two extremes, and they can absolutely make a difference, too. The most common and simplest way to do so is through donations, but such donations do not always have to be in the form of money. Nearly everyone has something that he or she no longer needs, but that another person could benefit from, like clothes and shoes that dont fit anymore or old books. Another avenue for giving back is through the offering of time or skills rather than physical goods, like tutoring at a community recreation center or volunteering at a home for the elderly. These actions are often needed just as much, if not more, and are sometimes more emotionally rewarding. Each individual has a chance to experience the happiness of helping others by finding ways to give back to the community. People should not deprive themselves of the things they need, but whatever extra is available to give can be beneficial emotionally, psychologically, and spiritually to both the giver and the recipient.

Charity Ideas
HandsOn Bay Area: Participate in highimpact, group-based volunteer projects focused on education and literacy, HIV/ AIDS, health and aging, homelessness and hunger, and the environment. Second Harvest Food Bank: Donate, sort, and deliver food to multiple sites while promoting hunger awareness. Salvation Army: Donate clothing, household items, and furniture. Kiwanis Club: Members stage nearly 150,000 service projects and raise nearly $100 million every year for communities, families and projects. American Red Cross: Donate blood or money to help people aected by disasters big and small, as well as provide for local Red Cross programs and services in your community. Goodwill: Mentor youth, lend your job skills, prepare taxes for people with low incomes, help veterans and military spouses nd career success, and donate. Ronald McDonald House Charities: Help families by cooking, hosting, listening, nurturing, or by simply being there and helping out in any way. Teens for Jeans: Donate old pairs of jeans for homeless teens Toys for Tots: Donate new, unwrapped toys in collection boxes positioned in local businesses.

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Turkey & Quinoa Stuffed Bell Peppers

Ingredients:
6 tri-color medium-size bell peppers 1 pound turkey, ground Olive oil spray 1 small yellow onion, chopped 3 cloves garlic, minced 1 zucchini, nely chopped 1 (15-ounce) can tomato sauce 3 Roma tomatoes, pureed 1/8-teaspoon cayenne pepper 1/8 teaspoon dried basil 1/8 teaspoon dried oregano 1 cup cooked quinoa 1 cup Cabot Creamery 75 % reduced fat cheese, shredded

Directions: Heat oven to 350 degrees. Remove bell pepper tops, seeds and membranes and rinse. In a deep stockpot, bring 6 quarts of water to a rolling boil, and then put in peppers. Cook until slightly tender but not limp, about 5 to 6 minutes. Spray a pan with olive oil. On medium heat, cook ground turkey, stirring occasionally, until brown; drain off excess liquid. Return to stove and add onions, garlic, and zucchini. Cook for 8 minutes. Add tomato sauce and the remaining ingredients, except cheese. Cook until hot, stirring frequently. Fill peppers with cooked mixture and stand upright in an ungreased 8- by 8-inch square baking dish. Cover and bake for 35 minutes. Uncover, add cheese, and bake peppers for15 more minutes. Serve with tops if desired. Serves 6. Count as: 3 Proteins, Starch, 1 Veggies

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Nutrition Matters
By Lauren Picciani

Delicious and nutritious: Tips for tasty, healthier holiday treats

is the season for baked goods. No denying they taste great, but oh, the flour and the sugar so full of empty calories, never mind the havoc they can wreak with your energy, mood and waistline. Now Im not here to be a killjoy. Im here to tell you that, when youre the baker, you can do better. Much better. And you dont have to sacrifice taste. On top of that, you can forget the guilt, knowing that your sweet treats pack a powerful punch in nutrition. Here are my top two tips for creating holiday treats you can feel good about.

Swap your sweetener

Books have been written about the dangers of processed white sugar. Suffice it to say that any steps you take toward eliminating it from your life will go a long way toward better health. If you choose, you can go sugar- and calorie-free with stevia. About 200-300x sweeter than sugar, stevia extract is derived from the stevia rebaudiana plant, and it is available in both liquid and powder. I find the liquid is excellent in beverages, sauces and icings. As a powder, stevia consumes much less volume than sugar, so you will need recipes adapted for its use. In terms of brands, I like NuNaturals (some others can be bitter or leave an aftertaste). Resources for baking with stevia abound. On the other hand, if you dont mind the extra calories and can handle the natural sugars without ill effects, you can gain nutritional value and health-promoting properties from moderate amounts of minimally processed natural alternatives to white sugar. Honey, for example, is a source of trace minerals, as well as vitamins B2 and B5, and it has both antioxidant and antibacte17 Wellness Matters

rial properties (use raw, Stevia Conversion Chart unprocessed honey for 1 Tsp Stevia (powdered) = 1 Cup Sugar maximum benefits). 1 Tsp Stevia (Liquid) = 1 Cup Sugar Maple syrup is a very Tsp Stevia = 1 Tbsp Sugar good source of manga6 Drops Liquid Stevia = 1Tsp Sugar nese and zinc and also A Pinch of Stevia = 1Tsp Sugar contains trace minerals like calcium, potassium, magnesium and iron. The glycemic index (indicating how fast a substance raises blood sugar) for both honey and maple syrup is lower than sugar. Flax and chia also offer protein, B Agave nectar has an even lower glyvitamins and varying levels of important cemic index, however, nutritional value trace minerals. depends greatly on the quality of the Additional gluten-free options include product less processing is always better, bean flours, such as garbanzo and soy; which is why I like Madhavas raw agave grain flours like millet, corn, oat, rice and nectar. teff; seed flours like quinoa and hemp; An alternate to the wet options above, and nut flours like the above-mentioned a dry, granulated, natural whole-food almond and coconut, as well as chestnut. alternative is coconut palm sugar. It has Flavors, textures and other properties a low glycemic index; it contains potasof white flour substitutes vary. sium, magnesium, zinc and iron, as well Remember, you are what you eat. Dont as many B vitamins and amino acids; it be afraid to experiment with new ingredican be used as a 1:1 substitute for sugar; ents. Youll eventually get the knack and and unlike some other dry options, such find your favorites. I recently tweaked as date sugar, it rapidly dissolves in liquids a favorite brownie recipe using coconut and batters. sugar at 50% less than the called for amount of white sugar, 88% dark chocoFind a new flour late, raw cocoa powder, and 50-50 almond and gluten free flour. Topped with some White flour is no better than sugar in raspberry sauce sweetened with stevia, it its effects. The simplest change you can make for more nutrition in this category is was delicious. I encourage plenty of lean, clean proto use 100% whole wheat flour. That said, teins, healthy fats and fruits and veggies many are sensitive to the gluten found in all of the time. But when you do indulge, grains such as wheat, rye and barley, makI think youll find great joy in making it ing gluten-free options a better choice. both delicious and nutritious. Happy Yet, be aware that many gluten-free flours holidays! are not powerhouses of nutrition and can also negatively impact blood sugar. Lauren Picciani is a local Health & Good choices are lower-carb, glutenfree options with nutritional value. More Nutrition Consultant and freelance specifically, my favorites are almond flour, writer. She has her MA from Santa which is a good source of protein, healthy Clara University in Counseling & Health fats, vitamin E, calcium, magnesium, poPsychology, 15+ years experience tassium, iron and zinc, and coconut flour, motivating individuals and groups in which is high in both protein and fiber. the corporate arena, and she is currently You can also mix in varying amounts of attending Bauman College of Holistic ground flax or chia seeds, which are both Nutrition & Culinary Arts. If you have excellent sources of fiber and essential comments or ideas for future columns, fatty acids (particularly omega-3s, which Lauren can be reached at: are missing in the typical American diet). laurens128@yahoo.com.
November/December 2013

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Staying fit
during the holidays
By Lucy Sanna

As much as you might enjoy spending time with friends and family over the holidays, all the preparations, travel and good times together can put a huge dent in your exercise routine. Holidays can be stressful, and because exercise reduces stress, you need it even more.
ith a little up-front planning, you should be able to get the physical workout your body craves, which will help you relax and enjoy time with friends and family even more.

challenge as when. Use your room as a gymwalls and countertops can be handy for doing standup pushups. And those stretch bands you packed will serve well for an overall resistance workout. Take a walk or light jog. Even twenty minutes of brisk walking in the fresh air can revive you. Pack a jump rope and take it out to the driveway or parking lot for a good cardio workout. Ask your host(s) to take you for a walking tour of the area. If there are flights of stairs nearby (as in an apartment building) walk or jog up and down the stairs. Bring or download a favorite DVD workout to play on your laptop or tablet. If staying in a hotel, check out exercise facilities ahead of time and bring appropriate attire to take advantage of them.

Get others involved

Exercise doesnt have to be a solitary sport. Depending on the ages of other group members, look for opportunities to get a sports game going. Many sports can be played by old and young alike. You could even bring a game to share croquet or badminton, for example. Even if people havent played before, they can still have fun. More important than spending a set amount of time exercising each day, however, is ongoing movement. Your body was made to move. Whether youre at your own home or someone elses, get up and volunteer for chores. Swing to the music while wrapping those presents. Dance while making that salad. Get the children helping and dancing as well. And come January, going back into that old exercise routine wont be so difficult. In fact, you might see exercise in a while new lightopportunities abound. Lucy Sanna is a science writer focused on health and wellness. You can reach her at lucy@lucysanna.com.
November/December 2013

Work out as you go

While traveling, its easy to lose sight of fitness. Youre typically confined to small spaces and controlled by someone elses clock. But if you keep fitness in mind, youll find opportunities all around you. On the trip, wear comfortable clothing and walking shoes so you can take advantage of any opportunity to walk or jog. If traveling by plane, carry luggage that allows for brisk walks through terminals. Once on the plane, get out of your seat when you can and walk up and down the aisle. Stand in place and do some easy stretches. If driving long distance, make frequent stops to get out and stretch. When traveling by train, walk the cars. Get out at long stops and stroll around. For working out in place, pack along a set of resistance bands.
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Make time & space

If youre hosting relatives at your home or staying at someone elses home, youll need to make adjustments to your routine. When youre with friends and family for days, its hard to find the time to get away. Try getting up before family activities begin and exercise on your own or with a partner. If staying at someone elses home, where to exercise can be as much a

To help you out with holiday gift ideas, we have pulled together a few ideas of wellness gifts that promote our core value living well.

The Wellness Gift Guide

Hydra Coach Intelligent Water Bottle
The HydraCoach hydration monitor is a revolutionary interactive fluid measurement device that automatically calculates, monitors and provides instant feedback on fluid consumption for athletes, medical professionals and other health conscious individuals. Determined by a users weight and duration of exercise (sport version), the product will generate a personal hydration goal for the day.

Fitbit One Activity Tracker

This tool helps you track and reach your fitness goals. The Fitbit One motivates you by tracking steps walked, distance traveled, calories burned, stairs climbed, even the quality of your sleep. Includes Wi-Fi connectivity to pair with your PC or Mac and mobile devices via Bluetooth. Free online tools help you track your meals and water intake, share results and earn badges when you reach your fitness goals.

Mandala Salad by Dr. April J Modesti, DC

Item Cost: ~ $25 www.hydracoach.com All is Well:

Item Cost: $99.95 www.rei.com Yogi Tote

Because bothwhatwe eat andhoware important, Mandala Salad offers simple steps to enhance the experience of eating along with delicious glutenfree recipes that all can enjoy. As an inspirational guide-cookbook-journal, you can use Mandala Salad to lead you beyond the kitchen into a journey of self-discovery.

Item Cost: $24.95 www.serenitychiro.com What Has Nature Ever Done for Us?
How Money Really Does Grow on Trees by Tony Juniper This bookcontains impactful stories imparting warnings about this and other unfortunate occurrences such as a rabies epidemic that followed the disappearance of Indias vultures as well as promising and enlightening tales of how birds protect fruit harvests, coral reefs shield coasts from storms, and rain forests absorb billions of tons of carbon released from automobiles and power stations.

Designer meets necessity and the ultimate yoga bag is born. Made from 600x300 poly denier with waterproof backing, these bags are hand washable, durable and big enough to accommodate any size mat and all your accessories. Side compartments separate wet and dry articles which makes the YogiTote suitable for the pool or beach as well!

Item Cost: Varies www.theyogitote.com

20 Wellness Matters

Heal Your Body with Medicine, Affirmations, and Intuition by Louise L. Hay and Mona Lisa Schulz, M.D., Ph.D. All is Well offers an alternative solution to health issues by merging emotional intuition with logic to help us understand how to heal our bodies. Every illness is affected by emotional factors. If we are to fully heal, we must bring our attention to the messages our bodies relay through emotional intuition and medical facts to understand the imbalances that affect our health.

Item Cost: $24.95 www.hayhouse.com

Item Cost: $29.95 www.synergeticpress.com

November/December 2013

To help you out with holiday gift ideas, we have pulled together a few ideas of wellness gifts that promote our core value living well.

The Wellness Gift Guide

Health and tness

Source Naturals Wellness Herbal Resistance

Liquid with Echinacea, Goldenseal & Yin Chiao Immune Support. Designed to support your immune system, its powerful herbal formula combines Echinacea, elderberry and goldenseal with Yin Chiao, a valued Chinese herbal complex.

Try giving a week, month, or annual membership to one of the following places. The chance to get healthy is a great gift for anyone.
wish Peninsula Je Center Community

Membership

Membership
7-Day Detox Program norcalholisticwellness.com
Buttery Yo ga

tic Norcal Holis Wellness

Item Cost: $11.99 www.wholefoodsmarket.com

Item Cost: varies Peninsula J.C. Center www.pjcc.com

Membership
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 info@mattersmags.com
Every Woman Health Club everywomanhealthclub.com TRX personal training personal training in your home. alternativewaytness.com
an Every Wom b Health Clu

TRX person training

al

Membership
Buttery Yoga Yoga Classes www.buttery-yoga.com

Membership
EmpowerFit www.empowert.com
Massage En vy

EmpowerFi

Membership

Membership
Hart for Health Training and Nutrition www.hartforhealth.com

Hart for Hea

lth

Membership
Holiday massage massageenvy.com

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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 Waddell & Reed, Inc., FINRA/SIPC Barbara Sabol Rosasco, Financial Advisor www.BarbaraRosasco.wrfa.com Waddell &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: bsabolrosasco@wradvisors.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 Every Woman Health Club, Inc. www.verywomanhealthclub.com Every 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 Avenue, Redwood City, CA 94063 650-364-9194 Susan Gold, Certified Hypnotherapist Hypnotherapy Gain 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 More Kathy 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 County Health Insurance Counseling and Advocacy Program HICAP 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.org 650.627.9350/ 1-800.434.0222 Jacklyn Kurth Orthodontics. Orthodontics/Dental Health Our 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 Center The PJCC partners with organizations around the Peninsula to build a more caring and connected community. The awardwinning 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, 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 Sharon Lewis, Certified Classical Homeopath Holistic healing. Homeopathy is an energetic healing method that restores balance and stimulates the body to heal itself on all levels - physical, mental, and emotional. Remedies are safe, natural and inexpensive. 122 El Camino Real, San Carlos, CA 94070 www.lewishomeopathy. com. (650) 394-5183 Lite for Life. Nutrition/Weight Loss 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 Massage Envy Campbell. Be sweet to your feet with 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
November/December 2013

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Wellness Resource Directory

Next Steps For Women Wellness ~ Recovery ~ Expressive Arts Next Steps For Women is a private studio created exclusively for women of any age who are interested in personal growth, selfexploration, transformation, optimal health and wellness. Shelley Richanbach, CADC, coaches individuals in group. 1156 Capuchino Avenue, Burlingame, CA 94010 650-558-1156 www.nextstepsforwomen.com sgr.nsfw@gmail.com Norcal Holistic Wellness Health Coaching Health 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 Security One Lending Reverse Mortgage Is a Reverse Mortgage Right for You? Get the facts from a local CPA and qualified reverse mortgage loan officer in the comfort of your own home. NMLS ID# 455078 Carol Bertocchini, CPA, Serving the entire Bay Area. www.carolbertocchini.com. 650-453-3244 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 glutenfree 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 Serenity Wellness for Women Professional 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 The Village Doctor Concierge Medicine for Your Whole Family We are a high touch, low volume Concierge Medicine practice offering expertise in Pediatrics, Internal Medicine, Travel Medicine, and Emergency Medicine. Our Wellness Providers offer acupuncture, physical therapy, nutritional counseling, and massage therapy. The Village Doctor: Modern Medicine, Old-Fashioned Values. 2979 Woodside Road, Woodside, California www.villagedoctor.com (650) 851-4747

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Old Fashioned Values, Modern Medicine

TM

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

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