B Well Magazine November 2013 by Bakersfield Wellness Magazine

STICKING TO YOUR RESOLUTIONS 3 local stories about perseverance & determination

Plus: Holiday Travel Tips 路 Floral Table Centerpieces 路 Stress-Free Dinner Party

Food Issue! SPECIAL

NOVEMBER 2013

Workout Moves CUTTING THE CORE

RAELYN RUFFUS ONCE PARALYZED, GIVES BACK AS TRAINER

LOW-CAL COCKTAIL CONCOCTIONS

Healthy Holiday Dinner Recipes r Local Foodie: Nicola Wright Attention Sweet Tooths: Truth About High Fructose Corn Syrup Find us online

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Tuesday, November 12TH at Rabobank Theater Shopping Bazaar 3:30 pm | Cooking School 6:00 pm

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$15

Includes a one-year digital subscription to a Taste of Home magazine** *Taxes and service charges not included **Subscription form must be mailed back to receive free one-year subscription

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EASY WAYS

TO PURCHASE TICKETS

Tickets available at:

• Rabobank Arena Box Office • By phone at 1-800-745-3000 • Ticketmaster.com

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November 2013

“To train for & run a 50K (31 miles) ultramarathon.”

“Be spontaneous, stress less, read more often, take dance classes & continue to push myself physically with my workouts.”

“Continue healthy habits & make 2014 & 30 years old — my best year yet!”

“Pay off half of my remaining student loans.”

“To begin fitting back into clothes I’d outgrown, thanks to my trainer Pat Brown & my supportive husband.”

"Relax more, laugh more & master making a pie crust!

“To live a th e wi healthier lifbetter exercise, bits & eating ha ter making smar ces!” health choi

November 2013

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Sometimes a woman needs her own space. And her own hospital.

The symptoms and risk factors associated with heart disease are different in women and men. Bakersfield Heart Hospital understands those differences and the special concerns and needs of women. So it’s only natural we would be the first to introduce a heart health center specifically for women. The Bakersfield Heart Hospital Women’s Heart Center is the first of its kind in Kern County and one of only 50 nationwide. Through education, early detection and preventive screening we help you understand your risk for heart disease. And the steps you can take to improve your heart health. Heart disease kills 50,000 more women than men each year. Our Women’s Heart Health Checkup can help you do something about it.

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From the

Editor’sDesk

have to say, this edition of B Well is my favorite, thus far. It is our fall-winter holiday and healthy food issue — two important factors that some may scratch their heads at and wonder if they even go together. But yes, they do.

Photo by April Massirio

B Fit Photo Contest

I know it can be easy to fall into the world of overeating or unhealthy eating as we dish up a third serving of mashed potatoes and turkey at Thanksgiving, or ham, prime rib and tamales at Christmas (let’s not forget about desserts and holiday drinks). Yet, there are ways to eat and remain healthy during the holidays. If you look inside this issue, you will come across healthy tips that will help prepare you for all of the holiday social gatherings, hearty food and fun.

B Well Mag wants to see readers doing their favorite workouts! Send us one of your best pictures of you working out in the gym, running or biking outside, taking a dance class, holding a yoga pose, etc. Then tag your photo on BWell Magazine’s Facebook page along with a caption. We’ll pick one lucky winner at random to receive a $25 gift card to Sole 2 Soul Sports. Deadline: Dec. 9. Must be 18 years or older to enter. Only one entry per person, please. We reserve the right to remove inappropriate photos posted on our page.

We offer other helpful advice: Recipes for low-cal cocktails, ingredients to add to give your smoothies and shakes a boost, how to work your core the right way, and the importance of breakfast. One of my favorite features in this issue is about our New Year’s resoluters, local residents who have committed to leading healthier, fit lives by working out, exploring a new hobby or spending time with those they love most. I am honored to have gotten to know one of our spotlighted subjects, Diana Dean Daves, really well over the past year. All three will inspire you.

Speaking of staying fit, we are looking forward to selecting the new Get Fit Challenge candidates for 2014. This weight-loss challenge, which will provide free training, coaching and other incentives to help people shed weight and become stronger, healthier and leaner within a year, is a project of B Well and Fit For Life Gym. See page 50 on how to be chosen as a possible candidate. We are also honored to partner with Fit For Life Gym for the 500 Rep/5K Challenge benefiting Toys for Tots. The run will start at 8 a.m. Dec. 14 at Yokuts Park. This event is free! All you have to do is to bring an unwrapped toy. Look inside for more details. We hope to see you out there with your family and friends! And don’t forget to enter our B Fit Photo Contest. We are asking readers to share how you stay fit by taking a picture doing one of your favorite workouts. Tag us on our Facebook BWell Magazine page, and that counts as your entry. We have a great prize for the winner! Read to the left on how to enter! Happy holidays!

Olivia Garcia Editor 395-7487 ogarcia@bakersfield.com

November 2013

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insidenovember2013 Volume 2 Issue 4 Food Issue

REGULARS

HEALTHY BITES 51 Calorie Count · 6 holiday

OUT & ABOUT

cocktail concoctions under 150 calories

10 B Connected · Kiss My Glass,

Christmas for Seniors, 500 Rep Challenge, Beat the Holiday Blues & much more 15 Save the Date · Calendar of events happening around town

52 Healthy Indulgence · Holiday meal plan

54 Chew On This · Butternut Squash

WELLNESS & WONDER

20 B Enriched · Explore new

56 Real Success Stories · Alex

ways to get more out of life

22 Get to Know · Pam Fiorini

of Golden Empire Gleaners

60 Your Body · Fun-to-know 62 What Happens When · How to

36 Defying the Odds · Raelyn

prepare for traveling long distance

Ruffus: Once paralyzed & now a trainer

64 Life’s Questions Answered · What are the best moisturizers for the chilly season?

40 Health Watch · Local

doctors answer 3 health questions

66 Gardening · Holiday floral table centerpieces

42 Health Apps · 9 apps to

lead you to a healthier lifestyle

CREATING AWARENESS

45 Holistic Health · Curing a

68 B the Cause · Spotlight on

migraine naturally

Community Action Partnership of Kern Food Bank

45 Smart Health News · Food statistics & news

70 Some Kind of Wonderful ·

46 Fab Finds · Holiday gifts & treats

LAST LOOK

47 Workout Moves · Targeting

72 B Seen · See who’s been

the Core

spotted on the local scene

50 Diet Diary · Update on B Well‘s Get Fit Weight-Loss Challenge candidates Alex & Katie

on the cover 24 Special: Food 47 Core Workout 40 Raelyn Ruffus 51 Low-Cal Cocktails 78 Stress-free Party 62 Long Distance Travel 66 Floral Centerpieces

a stress-free dinner party

STICKING TO YOU

07 Ed Note R RESOLUTIO

NS perseverance & determ ination

Tips · Floral Table Centerpie

ces · Stress-Free Dinner

Party

Food Issue! SPECIAL

NOVEMBER 2013

Workout Moves CUTTING THE CORE

RAELYN RUFFUS ONCE PARALYZED, GIVES BACK AS TRAINER

Find us online

BWell November 2013.indd

facebook.com/BWe

llMagazine

twitter.com/BWellMa

10/31/13 9:49 PM

November 2013

19 Quiz Expert Connect Articles: 21 Dr. Daniel H. Chang of Empire Eye & Laser Center 39 Dr. Jasleen Duggal of Kern Endocrine Center 43 Ally Senior Care

61 Thurman Orthodontics

Healthy Holiday Dinner Recipes r Local Foodie: Nicola Wright Attention Sweet Tooths: Truth About High Fructose Corn Syrup bwellmagazine.com

09 Contributors

55 Achilles Prosthetics & Orthotics

LOW-CAL COCKTAIL CONCOCTIONS

Cover Photo · Pumpkin Muffins Photographed by April Massirio

FOOD special 24 ? 25 : 26 28 29 30 31 is skipping breakfast good for you making the perfect green smoothie local foodie nicola wright

reader holiday recipes

3 local stories about Plus: Holiday Travel

78 Life & Happiness · Planning

32 Resolutions

Tom Xavier of WhirlWind Productions

GET FIT

B Well Magazine

& Alyssa: Living with Spina Bifida facts about your smile

YOUR HEALTH

FEATURES

65 Hoffmann Hospice 71 Urner's Z's Please Sleep Center

all about food allergies

truth about corn syrup & salt eating by color food chart

contributors COLLEEN BAUER Colleen Bauer is the owner, founder and principal planner of Fairy Godmother, A Wedding and Event Company. While planning and coordinating nearly 100 affairs a year, Fairy Godmother provides the utmost in professional and creative services. Bauer and her team are well known in the Bakersfield area for their impeccable customer service and attention to detail, always providing their clients with a truly magical experience. Whether it’s a lavish wedding or an exclusive corporate party, your event will have a true fairytale ending with Fairy Godmother.

pg. 30

pg. 51

MEGHAN BOAZ ALVAREZ, MS, MFT Meghan Boaz Alvarez has a master’s degree in counseling psychology and is a licensed marriage and family therapist. She has worked for the Kern County Mental Health Department in the Crisis Services Division for more than a decade. Currently, Alvarez is the director of the Crisis Hotline. She is also the Kern liaison for multiple statewide suicide prevention projects. Alvarez is a certified instructor in suicide prevention programs and divides her time between her crisis line duties and community education.

BRIJ BHAMBI, MD pg. 28

u pg. 62

pg. 47

RESOLUTIONS

Three Resoluters Share Their Story of How They Achieved Their Goal

Dr. Brij Bhambi is a board-certified interventional cardiologist and chief of staff at Central Cardiology Medical Clinic. Dr. Bhambi has been practicing medicine in Bakersfield for more than 20 years, and also serves as director of the cardiac cath lab at Bakersfield Heart Hospital.

AARON GILLIES, MS, CSCS

Aaron Gillies leads a three-person team at Pair & Marotta Physical Therapy in Bakersfield. Gillies has a master’s degree in exercise science and is the only certified precision nutrition coach in Kern County. He specializes in nutrition coaching for fat-loss and exercise programs designed for people with back pain. Find out more and get a free report at pairmarotta.com/fitness.

TIM GOJICH, CPT Tim Gojich, owner of Fit For Life Gym, Gojich is a certified personal trainer and nutrition and lifestyle coach with 18 years of experience. His knowledge, teaching skills and passion for fitness has lead him to be featured numerous times in local magazines and the media. Gojich’s methods for changing people’s lives through fitness and nutrition are both cutting edge and practical, making him one of the most sought-after trainers in Bakersfield.

Photo by April Massirio

Thank you to our other contributors:

BETTER HEARING INSTITUTE CAROLANN WOOTON JANIE GOLDBERG DHAVAL BUCH, PT DIANA MESTMAKER, CPT JAMIE DEAL KASSIE MULLICAN-MARTIN

KATIE WU, RD MICHAEL THURMAN, DDS, MSD PATRICK LEUNG, MD PAUL ULRICH, DVM RAY W. WATSON SANDY MORRIS

November 2013

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out & about b connected

Kiss my GLASS

LOCAL WOMAN TURNS PAINTING STEMWARE INTOA CAREER CONTRIBUTED BY KASSIE MULLICANMARTIN

After working as a certified nursing assistant for three years, Kellie Hall suddenly became blind in February 2012. Diagnosed with Uveitis, a disease that left her with partial eyesight, she could no longer work. Unsure of what to do, Hall found that she could still create beautiful artwork even with limited sight. What began as a hobby eventually led Hall to turn her passion for painting personalized stemware for her friends and family into a new career. That’s how Kiss My Glass by Kellie got started. Hall enjoys giving back to the community by hand-painting special decorative glasses as gifts for local charities like Wine, Women & Shoes, which benefits CASA of Kern County. She is active with Bakersfield Babes in Business and Marley’s Mutts, providing glassware as donations. Her generous heart doesn’t stop there — she also coordinates a group of volunteers called the Glam Squad, who give women makeovers at several women’s shelters, including The Mission at Kern County, Alliance Against Family Violence and Bakersfield Homeless Center. Search for Kiss My Glass by Kellie on Facebook, or contact her at 654-9938 or glamoruz1@hotmail.com for a free consultation to design your original, sassy wine or martini glass.

B Well Magazine

November 2013

ChristmasFOR SENIORS CONTRIBUTED BY SANDY MORRIS, ADMINISTRATOR FOR BAKERSFIELD'S CHRISTMAS FOR SENIORS

Bakersfield’s Christmas For Seniors was started in 2006 by Sandy Morris, former community relations specialist in the Crime Prevention Unit of the Bakersfield Police Department. After Morris retired in December 2012, the police department allowed her to continue the program with their blessing and endorsement. While spending numerous hours teaching safety techniques to Bakersfield’s senior citizens, Morris discovered that many of them lived in low-income housing on an extremely fixed income. These seniors were doing without everyday necessities for most people and considered these items a luxury: two-ply toilet paper, Kleenex, shaving cream, shampoo, tooth brushes and paste, lotions and creams, fabric softener and cleaning supplies. And while programs aimed to help them are available, many seniors are too proud to ask for assistance. With a concept in mind, Christmas For Seniors was born. The program adopts low-income, homebound or isolated seniors who would otherwise not have a Christmas. The seniors choose a gift in the $20 range, items they truly need — a robe, slippers or a blanket. Christmas For Seniors aims to provide a gift card for $20 for food or prescriptions, as well as a box filled with the 12 items

B Well Teams Up with Fit For Life Gym to Put On

500 Rep/5K challenge to Benefit Toys For Tots COMPILED BY HILLARY HAENES

Seeing a small child or teenager’s face light up with a smile as they receive a toy during the holiday season is priceless. Giving back, especially during this time of the year, creates a feeling of warmth and kindness. B Well Magazine partnered with Fit For Life Gym to put on a 500 Rep/5K Challenge to benefit Toys For Tots. Mark your calendars for Dec. 14, and bring your family and friends to Yokuts Park for this fun run to help local, underprivileged children. There is no entry fee to participate in the challenge — just bring a new, unwrapped toy like a doll, board game, football or art set and receive a 5K Challenge long-sleeved T-shirt, a B Well swag bag, and food after the run. Plus, Santa Clause is taking time away from the North Pole to visit the kids. This isn’t your average 5K race, so be prepared to be challenged with 10 exercise stations set up weaving in and out of Yokuts Park, through the riverbed and into Beach Park. At each station, Fit For Life trainers will ask you to perform 25 reps of a movement and 25 reps on your way back. After completing the 5K, you will have done 500 reps! Join some of B Well’s staff and come out for a funfilled morning. The race starts at 8 a.m. For more information, email Fit For Life Owner Tim Gojich at tim@fitforlifegym.com or call the gym at 325-0900.

FIT FOR LIFE & B WELL MAGAZINE’S 500 REP/5K CHALLENGE Date: Race starts at 8 a.m. Dec. 14 Location: Yokuts Park by the picnic tables Benefits: The Marine Corps Toys For Tots Foundation

OTHER TOY DRIVES AROUND TOWN

The Bakersfield Californian’s CHiPs for Kids Live Community Toy Drive Date: 7 a.m. to 1 p.m. Dec. 12 (Get a free newspaper and cup of coffee with your donation. The CHP will be there with their vehicles.) Location: The Californian will be collecting toys starting Nov. 18 to Dec. 16 inside their building located at 1707 Eye St. The toys will be distributed Dec. 23. Benefits: CHiPs for Kids nonprofit. Drop off a new, unwrapped toy or two. Information: bakersfield.com. Bakersfield Toy Run Date: 10 a.m. Dec. 8 Location: Parade starts at Beach Park at 21st & Oak streets and ends at the Kern County Fairgrounds. Benefits: Toys donated to the Salvation Army. The parade begins at 10 a.m. and ends at the fairgrounds where an awards celebration and lunch will be provided. Admission to the event inside the Kern County Fairgrounds is $20, or $20 worth of new toys and canned goods. Information: bakersfieldtoyrun.org. For a list of more local toy drives nearest you, visit bwellmagazine.com.

out & about b connected seniors ask for most, and a homemade holiday card created by local children. Other items the seniors enjoy receiving include: blankets, scarves, large print books and crossword puzzles. And even the senior’s pets are cared for during this time of year. In 2012, Christmas For Seniors was able to adopt 1,640 senior citizens. Without a tremendous outpour from the community, this mission to care for the seniors of Bakersfield could not be accom- plished.

Drive,

The senior’s wish lists will be ready for the community to pick up and adopt on Nov. 13-18. Volunteers can help assemble gift boxes for seniors at Santa’s Shop, open from 10 a.m. to 6 p.m. Monday to Saturday at Glenwood Gardens. You can also follow “Bakersfield Christmas For Seniors” on Facebook to stay updated on the latest news.

Interested in donating or volunteering? Here’s how you can help. DROP-OFF LOCATIONS Glenwood Gardens: 350 Calloway Drive, Suite 401D (Inside the first cottage on the right at the back of the parking lot.) BPD locations: 1601 Truxtun Ave. 1301 Buena Vista Road CONTACT SANDY MORRIS 703-8893 christmas4senior@yahoo.com

wishbone TRADITION WRITTEN BY HILLARY HAENES

The breaking of the wishbone — a bone that overlaps the breastbone in a chicken or turkey has become a Thanksgiving tradition. This image has come to represent good luck. Each holiday season, families have grown accustomed to breaking the wishbone as part of their celebration. After the meat has been removed and the wishbone has been dried out and becomes brittle, it is tradition for two people to each take one of the ends of the bone, make a wish and pull the bone apart. Different families have different rules, but whoever gets the larger part of the bone gets his or her wish granted. Some say if the wishbone breaks evenly, both people get their wish. But keep the wish to yourself. Otherwise it may not come true!

Now, make a wish.

BEAT THE holiday FOCUS ON THE POSITIVE THINGS THAT MATTER TO YOU

blues

CONTRIBUTED BY MEGHAN BOAZ ALVAREZ, MS, MFT OF KERN COUNTY MENTAL HEALTH DEPARTMENT

Dispelling common misconceptions about depression and suicide While it is often thought that episodes of depression and suicide spike around the holidays, it just isn’t true. Long-term studies have shown that rates of depression are not higher during the holiday season, and the suicide rate is at its lowest in the winter months, then it peaks in the springtime.

The meaning of the ‘holiday blues’

When talking about the holiday blues, we’re really referring to feelings of stress, sadness and alienation that can result from over- extending ourselves, over-the-top shop ping, overspending or being in a position where we don’t have the opportunity to “overdo” anything. These feelings can be due to financial problems, family

issues or isolation. The holidays can be difficult for many people for a variety of reasons. While this phenomenon is not true clinical depression, it still merits discussion and can be minimized by keeping some perspective.

Here are some tips for keeping yourself healthier and happier in the upcoming season.

• Focus your time and energy on people you value, rather than on things. Spend your time with loved ones, rather than shopping for them. • Take care of yourself. Get enough rest, and don’t overeat or indulge in too many drinks. • If you feel estranged from family or friends, make plans to meet for a quick coffee and try to reconnect. Think about the last time a friend reached out unexpectedly and how it made you feel. Give that gift to someone else.

• If you don’t have opportunities to connect, then create new ones. Volunteer your time with an organization that helps children, the homeless or animals. Find a way to do something you find meaningful. (A Charles Dickens quote seems fitting this time of year: “No one is useless in this world who lightens the burdens of another.”) • Take a minute to be grateful for all that you have. If you or a loved one starts to experience feelings of sadness that last for several weeks, it is time to seek professional help. Start with your regular doctor and request an evaluation for depression, or contact your mental health agency for information about where services are available. A local crisis line is always a great resource; you can contact the Kern County Crisis Hotline 24 hours a day at 1-800-991-5272 for information and assistance.

November 2013

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out & about b connected

HOW YOUR EXERCISE ROUTINE CAN BECOME A MIND-BODY EXPERIENCE CONTRIBUTED BY DIANA MESTMAKER, CPT & OWNER OF THE BODY ARCHITECT

“WELL-DEFINED AND ACHIEVABLE GOALS ARE THE BASIS FOR ALL PROGRAMS.”

passes our way. Above all, well-defined and achievable goals are the basis for all programs. Most people set such high goals that they are impossible to achieve.

As we approach the holiday season, workout routines wane and the caloric consumption increases, as we turn to food to comfort us. So this season, try something new — mind-body fitness. According to the American Cancer Institute, mind and body exercise is a “form of exercise that combines body movement with a mental focus and controlled breathing to improve strength, balance, flexibility and overall health.”

In working with Monsignor Craig Harrison from St. Francis of Assisi Parish, we considered all three components. His very demanding job of pastoring more than 16,000 parishioners leaves little time for himself. With setting goals for weightloss, strength, flexibility and cardio respiratory exercise, he has created balance in his life. He surrounds himself with positive workout partners who encourage him, and we set small goals so that he can attain them. He practices yoga for flexibility and Ujjayi breathing techniques, which enhances his total exercise regimen.

The three components of mind-body exercise are well-defined goals, a positive attitude and visualization. When we are motivated to achieve a goal, we usually imagine the end result, so keeping a visual of the future affects our behaviors and actions now. And a positive attitude creates an environment that allows growth. One way to stay optimistic is to surround ourselves with positive people, read uplifting books and magazines, and be aware of all the negative information that

This season it’s up to you. Break with tradition, leave the music at home, turn the cellphone off and tune into yourself. Go for brisk walks, listen to the sounds that surround you, be mindful of the beautiful environment that you live in and be thankful for all that you have.

45-minute workouts coupled with his supplements. His food plan contains high-protein meats, vegetables and limited carbohydrates. Customers can purchase his supplements on amazon.com. They include a series of appetite suppressants and energy boosters that help increase metabolism and burn fat. Brown has also recently launched a line of fat burners called “1Shot,” which utilizes all-natural ingredients like garcinia cambogia, grapefuit extract and apple cider vinegar extract. Brown’s products have been distributed to customers worldwide including in Italy, Belgium, Australia, Brazil and the United Arab Emirates.

THE PAT BROWN SYSTEM WRITTEN BY SCOTT CAMP

Bakersfield health guru and Lifetime Fitness owner Pat Brown is helping local and international customers looking to shed unwanted weight or build muscle with his Pat Brown System — a regimen that combines his very own line of supplements, pre-cooked meals and exercise plans.

create supplements that are all-natural, yet equally as effective.

Brown has been a personal trainer and life coach for 28 years, but over the last eight years, he’s been perfecting his products and system. After questioning the quality of the supplements he was previously using, Brown teamed up with a group of biochemists and nutritionists who helped him

“I knew that when I reached the age of 40, I had to work smarter, not harder,” Brown said.

B Well Magazine

November 2013

After testing the supplements on himself, Brown lost 153 pounds within nine months, and he knew it was time to begin marketing his products.

The key to his regimen, he said, is moderation. Each step of the Pat Brown System requires modest food intake and 30- to

Customers from all backgrounds, including middle-aged professionals and Olympic athletes, have revered his fitness expertise. Brown is currently negotiating the use of his products with professional sports teams. For more information on Pat Brown’s program and products, visit patbrownsystem.com.

out & about b connected

SAFETY TIPS TO PREVENT SEXUAL ASSAULT CONTRIBUTED BY CAROLANN WOOTON, EXTERNAL AFFAIRS MANAGER AT BAKERSFIELD HOMELESS CENTER; ALLIANCE AGAINST FAMILY VIOLENCE AND SEXUAL ASSAULT

Recently, several incidents of sexual assaults have occurred in our community. Events like these can create feelings of fear and helplessness as we ponder what we can do to stay safe. The Alliance Against Family Violence and Sexual Assault wants to help citizens feel empowered to protect themselves with the following tips. • Be aware of your surroundings. Know where you are and who is around. Avoid isolated areas where there is no help if needed. Avoid wearing headphones when exercising outside. • Walk with purpose. Even if you don’t know where you are going, act like you do.

• Try not to load yourself down with packages or bags making you more vulnerable.

• If possible, travel in groups. There is safety in numbers. If one gets hurt, others can seek help.

• Don’t allow yourself to be isolated with someone you don’t know or trust.

• Have an escape plan in the event of an emergency. Plan to go to a neighbor or a place you can seek help. If you are in your home, plan an exit if needed.

• We tend to be most vulnerable in our homes because we have let our guard down, but stay alert! If you see someone or something that does not look right, call 911. Lock your doors and set alarms. • Motion sensitive lights and extra lighting around doors and entryways can help discourage attackers. • Follow your gut instinct. If something feels wrong, don’t ignore it.

• If you are attacked, tell someone immediately! If someone tells you that they have been attacked — believe them. Help them to seek assistance by calling the Alliance hotline at 327-1091. The Alliance is here to support our community. We offer crisis support and prevention education services, such as presentations for schools and businesses on sexual assault and domestic violence. For more information, contact the Alliance at 322-0931.

YOUR PET'S HEALTH FEEDING YOUR PET TABLE SCRAPS … IS IT WORTH IT?

CONTRIBUTED BY PAUL ULRICH, DVM AT BAKERSFIELD VETERINARY HOSPITAL WRITTEN BY HILLARY HAENES

If you haven’t had a chance to tune into “B Well Live” yet on bakersfield.com, you’re missing out on some great health tips. The show’s host Lisa Krch, former Bakersfield television news anchor, chats to locals in the health and wellness industry about current news stories, recent trends and expert advice. This live webcast was launched in August and airs from 10 to 11 a.m. each Wednesday. “B Well Live” also highlights upcoming articles in B Well Magazine with editor Olivia Garcia and contributing writer Lisa Kimble.

Some upcoming shows you won’t want to miss include: • Nov. 13: A chat with Lisa Kimble on B Well Magazine’s November issue & Bustemante Pediactrics. • Nov. 20: A 90-minute special show with Executive Chef Robert Alimirzaie from the Petroleum Club of Bakersfield, who will cook some incredible Thanksgiving dishes. • A holiday themed show in December.

Many people feed their pets scraps from the table. As an urgent care veterinarian, I see the negative consequences of this all of the time. In reality, you can get away with feeding

pets table scraps most of the time. The problem is that when there are complications, they are often serious and can be potentially life-threatening. Problems can range from a simple gastrointestinal upset, to pancreatitis, to obstructions of the gastrointestinal tract, all of which would require surgery. I see lots of these particular cases at Thanksgiving and during the holiday season when pets are fed lots of fatty tidbits that can cause these problems. Feeding bones to your pet is also common, as you are taking a serious risk that may result in a major surgery to remove a bone. My best advice is to avoid any potential problem and not feed your pet from the table at all. If you want to give your pet a treat, then buy a commercial product that is made as a treat. If you’re looking for a healthier choice, there are vegetable-based snacks for your pet. One other word of caution: Do not overindulge with treats. You could end up causing your pet to become obese, which comes with lots of other potential medical complications. Remember, moderation is best!

November 2013

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out & about b connected

HELP LOVED ONES DEAL WITH HEARING LOSS — THE RIGHT WAY CONTRIBUTED BY BETTER HEARING INSTITUTE

Does someone you love often ask you to repeat what you’re saying? If so, you may not be doing your loved one a favor by constantly repeating. Sadly, to compensate for hearing loss, people in denial often ask those around them to reiterate information at greater volume, unintentionally compelling their loved ones to act as their ears. Yet acting as ears can actually do more harm than good. Dr. Sergei Kochkin, executive director of the Better Hearing Institute, reports that “being the ears of your loved one is not an act of love, rather it encourages unconstructive codependent relationships, enabling the hearing loss to have a negative impact on the quality of life (and) affecting job performance, which leads to feelings of anger, fatigue and stress.” Don’t become a hearing helper — encourage loved ones to seek treatment by starting with a hearing test. Talk to your doctor or call Beltone Hearing Aid Center at 832-5944.

READING ROOM COMPILED BY HILLARY HAENES

“4:09:43: The Boston Marathon Bombings” By Hal Higdon

This is the first book written since the tragedy occurred at one of the world’s largest and most prestigious races in April. Author Hal Higdon, who is a contributing editor at Runner’s World magazine and has written three-dozen books, collected tales from 75 different runners after the Boston Marathon to share one seamless story about the day’s events in different stages of the race.

“Eating on the Wild Side: The Missing Link to Optimum Health” By Jo Robinson

This book covers the nutritional history of fruits and veggies and how 400 generations of farmers have eliminated the essential fiber, protein and nutrients, making us more vulnerable against diseases like diabetes, cancer and dementia. Did you know that wild apples have from three to 100 times more antioxidants than Gala apples? Read more interesting facts like this one, and how to get the best benefits from your food.

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B Well Magazine

November 2013

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SHOES-APPAREL-TIGHTS-BAGS-GIFTS Everything your dancer could ever need or want.

out & about save the date

{november2013} mon

94th annual Veterans Day Parade beginning at 10 a.m. at 21st & L streets in downtown Bakersfield. Free to attend.

wed

Holiday Poinsettia Fundraiser ends tomorrow, so place your order today! Sales benefit American Lung Association for 4”, 6” & 8” poinsettias ranging from $6 to $20 each. 282-3301.

tue

Taste of Home Cooking School at Rabobank Arena from 3:30 to 6 p.m. Tickets start at $15; VIP $35.

sat

Bakersfield Homeless Center’s annual Turkey Trot 1-mile,5K &10K run at Yokuts Park. Registration opens 6:30 a.m. & race starts at 8 a.m. Fees vary from $10 to $30.

sat

Wreath Making with Grammy from 1 to 3 p.m. at Bakersfield Museum of Art. Bring your 5-to 12-year-old child or grandchild to create a fall wreath. $25. Register at grammyshouse.com.

thu

Annual Thanksgiving Day Pie Run at Hart Park. No fee. Just bring pie or breakfast treat to share afterward with other runners & walkers. Run starts around 6 a.m.

November 2013

bwellmagazine.com

out & about save the date

{december2013} sun

mon

HolidayLights at CALM benefiting the CALM Foundation. Displays will be up from 5:30 to 9 p.m. through Jan. 1. $6, children ages 3 to 12; $10, youth ages 12 to 17 & seniors; $12 adults.

thu

“The Addams Family” musical at Rabobank Theater, 7:30 p.m. Tickets start at $35 to $55, plus fee.

31st annual Bakersfield Christmas Parade from 6 to 8 p.m. downtown at 22nd & L streets. Parade include Christmas themed floats, light displays, marching bands, drill teams, classic cars & live performances. Free to attend.

sat

Wynonna Judd & The Big Noise Holiday Show at The Fox Theater, 7:30 p.m. Tickets from $65 to $130.

sat

fri

First Friday featuring live music, art openings, specialty shops, galleries & boutiques in Downtown Arts District. 5 to 9 p.m. Free to attend.

Enchanted Forest — A Christmas Classic benefiting The Wounded Heroes Fund. Festivities start at 6 p.m. and held at Stockdale Country Club. Tickets start at $120 per person; after Nov. 22 tickets are $140.

wed

sat

B Well Magazine & Fit For Life Gym’s 500 Rep/5K Challenge benefiting Toys For Tots starts at 8 a.m. at Yokuts Park. Free, just bring an unwrapped toy to participate in run.

Christmas Around The World from 11 a.m. to 7 p.m. Monday through Saturday. View the largest nativity displays in California and learn how other countries celebrate Christmas. $20 for family of four. christmasworldevent.com.

The Brian Setzer Orchestra Christmas Rocks 10th Anniversary Tour with guest Firebird at The Fox Theater, 7:30 p.m. Tickets range from $48.50 to $88.50.

wed

sat

tue

Phantom Christmas Eve Toy Run starts at sunrise near Starbucks at The Marketplace. Runners lineup early to donate unwrapped toys that are donated to the Bakersfield Homeless Center. The run goes through Cal State Bakersfield’s campus and back.

tue

B Well Magazine

November 2013

Christmas Day

New Year’s Eve

out & about save the date

Find more community events at kernevents.com or submit yours via email: bwell@bakersfield.com

wed

{ january2014} sun

fri

Wine & Beer Tasting at Steak & Grape Restaurant, 5 to 7 p.m. Enjoy drinks, appetizers and live music for $20.

thu

fri

Disney Junior Live on Tour: Pirate & CSUB Men’s Basketball vs. Grand Princess Adventure, 3:30 and 6:30 p.m. Canyon University, 7 p.m. at Rabobank at Rabobank Theater. Tickets from $18 Arena. Tickets from $10 to $50. to $55, plus fee. ticketmaster.com.

sun

Haggin Oaks Farmers Market at Kaiser Permanente on Ming Avenue from. 9 a.m. to 2 p.m. Shop for seasonal fresh vegetables, fruit, local honey, eggs, hummus, breads and juices. Free to attend.

fri

Listen to live music at Imbibe Wine & Spirits featuring local artists five nights a week, starting between 6 to 6:30 p.m. Free to attend. Enjoy the wine bar with 24 wines to taste and six rotating beers on tap.

thu

16 Diva’s Dish & Design at Color Me Mine from 6:30 to 9 p.m. A fun ladies-only workshop offered every third Thursday of the month. Sweet treats are served and you can bring your own beverage. $50 for pottery item, supplies, firing and snacks. bakersfield.colormemine.com.

mon

Martin Luther King, Jr. Day.

At the Ultimate Bridal Event, meet with premier wedding vendors, and enjoy live entertainment as well as a fashion show. 11 a.m. to 3 p.m. at DoubleTree Hotel. Tickets $8 to $25. ultimatebridalevent.com

sat

Condors vs. Las Vegas Wranglers, 7 to 10 p.m. Dodgers/Giants micro pet pillow giveaway. Ticket prices vary.

thu

Art classes in drawing, watercolor, oils and color theory for beginners and advanced at Bakersfield Art Association Center from 11 a.m. to 4 p.m. $15 to attend; prices may vary. 869-2320.

mon

27 Head to the Guild House for a delicious lunch benefiting the Henrietta Weill Memorial Child Guidance Clinic from 11:30 a.m. to 1:30 p.m. Monday through Friday. $14.95 for soup, entrée, rolls, dessert and beverage. bakersfieldguildhouse.com. November 2013

bwellmagazine.com

out & about save the date

{february2014} sun

sat

tue

Anthony’s Seeing is Believing 5K/10K Run & Family Walk. Proceeds will go to research for the rare, genetic disease Leber’s Congenital Amaurosis. Race starts at 8 a.m. at River Walk Park. Register at anthonysseeingisbelieving.com.

Dance Lessons by Passion Dance Co., from 4 to 6 p.m. at Club Odyssey inside the DoubleTree Hotel. Lessons are $7 per class. Like Bakersfield Salsa on Facebook or call 742-0286 for more info.

sat

thu

Bingo at Volunteer Center of Kern County, 2801 F St. Regular games start at 6:30 p.m. Special giveaways and door prizes. Call 395-9787 for more info.

Bakersfield Unplugged in Prospect Lounge at The Padre Hotel every Thursday, featuring local musicians and bands. 7:30 to 10 p.m. No cover charge.

Project Linus Workshop provides handmade blankets for children who are seriously ill or traumatized in Kern County. Blankets can be knitted or crocheted afghans, quilted or fleece; and should be clean and free of pet fur. Drop-off from 9 a.m. to noon. 589-1854.

Bakersfield Symphony Orchestra, 7:30 p.m. at Rabobank Theater. Tickets range from $20 to $55. ticketmaster.com.

Adult Family Home Agency (AFHA)

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B Well Magazine

November 2013

5251 Office Park Dr Ste 201 323-4050 Fax 323-4056 www.mycreativeconnectionsinc.org

quiz The Central Valley is known for providing half of the nation’s fruits and vegetables, many of which are grown throughout Kern County. Test your knowledge with this quiz and see if you know what types of crops are grown around our town.

Think you’re familiar with Kern County’s agriculture? Take this quiz! COMPILED BY SCOTT CAMP

CHALLENGE YOUR COMMUNICATION Do you ‘Should’ on yourself or Do you ‘Should’ on others? When we ‘should’ on ourselves it can produce guilt, shame, and depression.

SHOULD

When we ‘should’ on others it can produce anger, bitterness, and resentment.

Try substituting; Did or Did not for past events, Can or Cannot for present events or Will or Will not for future events. I want to be your friend but, ....

1 Which local grower created the “Cotton Candy” grape? Vineyards AB Giumarra Grimmway Farms World International CD Sun The Grapery

9 The gross value of all agricultural

3 Grimmway Farms is the largest

10 Kern County accounts for what

grower of carrots in the world. A True B False

4 Which of the following is not grown in

Kern County? A Almonds B Pineapple C Pistachios D Pomegranates

5 What percentage of the nation’s

walnuts come from Kern County? A 20% B 52% C 64% D 99%

6 The biggest producer of citrus in Source: The Bakersfield Californian, slate.com, nytimes.com, grimmway.com, paramountcitrus.com, nbcnews.com, California Department of Food & Agriculture

citrus crops in the past? A Asian Citrus Psyllid B Corn Earworm C Grasshopper D Squash Bug

2 What brand of nuts had a TV

commercial featuring PSY performing hit song “Gangnam Style?” A Blue Diamond B My Husband’s Nuts C Wonderful Pistachios D Yurosek Farms

Answers: 1(D) 2(C) 3(A) 4(B) 5(D) 6(C) 7(C) 8(A) 9(D) 10 (A) 11(C) 12 (D)

8 Which pest has been harmful to

Bakersfield is A Bolthouse Farms B Grimmway Farms C Paramount Citrus D Smith Citrus

commodities grown in Kern County in 2012 was: A $12,000,000 B $879,456,235 C $2,654,789,000 D $6,212,362,100

I love you but, ..... I heard what you said but, ...

BUT

But’s can dismiss the message your trying to convey or what another person is telling you. Try And instead, I love you and .... I heard what you said and ....

percentage of milk production in California? A 10% B 29% C 35% D 50%

11 Kern County is ranked No. 2 in total U.S. crop value behind A San Diego County B San Joaquin County C Fresno County D Tulare County

12 Which of following is not one

of the top agricultural commodities in Kern County? A Citrus B Grapes C Milk D Plums

7 How many pounds of carrots does

Bolthouse Farms produce each day? A 50,000 B 400,000 C 6,000,000 D 10,000,000

November 2013

bwellmagazine.com

out & about b enriched

{explore new ways to get WRITTEN BY MICHAEL WAFFORD

more out of life} Water Aerobics Total Woman Fitness offers aquatic aerobic classes for those seeking a low-impact, yet intense workout while enjoying the feel of water year-round. Water aerobics can provide gentle workouts for those with medical limitations, or those who are recovering from an injury. This type of exercise can also provide high-intensity workouts for those seeking to shed as much as 50 pounds. The classes are offered at Total Women, 5329 Truxtun Ave. For class schedules, visit twfitness.com or call 325-0208.

A Wine & Paint Experience For those adults who want to wind down after a busy week, do so with wine and let your inner artist shine at Cork and Strokes, a new downtown venue that offers painting classes and studio time with friends. Adult-only sessions are on Fridays and Saturdays, where painters can bring their own wine or beer and are taught by a local artist for just $28 per person. This fee includes all painting supplies, but not a bottle opener or glasses, so be sure to bring yours! These sessions sell out. Call 699-3908 or email bakersfieldcandsinfo@gmail.com to reserve your spot. Freestyle painting classes are also available Monday through Thursday by appointment. Admission prices are $15 for children and $20 for adults. Visit corksandstrokes.com for more information.

Classes for Continued Learning It’s never too late to learn — take a class at Bakersfield College’s Levan Institute For Lifelong Learning. At the institute, attendees can learn anything from the art and science of soapmaking, to tap dancing and tai chi. Times, fees and required materials vary. Check classes at bakersfieldcollege.edu/levaninstitute for more information. While the courses are aimed for those 55 and older, adults of all ages are welcome.

B Well Magazine

November 2013

........................

EXPERT CONNECT

........................

} Am I a candidate for LASIK eye surgery?} Daniel H. Chang, MD

Should I consider LASIK? If you’ve ever imagined life without glasses or contact lenses, you might benefit from a vision-correction procedure like LASIK. Safer and more advanced than ever, the blade-free, all laser LASIK procedure has given countless patients good vision without glasses. Even if you’ve previously not been a candidate, new technologies may offer options that could benefit you. Am I a candidate? The only way to know if you are a candidate is by having an evaluation by a surgeon specializing in vision correction. Your doctor will determine your overall ocular health, as well as make advanced measurements, such as corneal curvature mapping and whole-eye wavefront measurements. Your doctor will then discuss your visual needs and determine whether LASIK — or a different vision-correcting procedure — may be right for you.

What if I am nervous or dislike things near my eyes? To help you relax for the procedure, a mild sedative is given. Your doctor will put you at ease by skillfully and calmly talking you through the procedure. The eye is readily anesthetized with drops, and most patients note little to no discomfort both during and after LASIK. The procedure is safe, takes less than 10 minutes per eye and most patients can return to work the next day.

What about cost? The cost of your LASIK or vision-correcting procedure depends on your eyes and refractive needs. When thinking about costs, consider the financial cost of renewing your glasses and contact lenses (and solutions) regularly, as well as the time costs of finding your glasses, packing spare glasses, taking care of your contact lenses and getting contacts to sit in your eyes comfortably. Great financing options are available; so better vision without glasses may be one of the best investments that you can make!

Cataract & Refractive Surgeon Corneal Specialist

www.empireeyeandlaser.com

· Graduated with honors from

California Institute of Technology

· M.D. at Duke University · Ophthalmology residency at Emory University

· Cataract and Refractive Surgery Fellowship at Minnesota Eye Consultants · A board certified ophthalmologist with advanced training in refractive surgery

APPOINTMENT & INFORMATION:

661-325-EYES (3937)

Like us on Facebook & Follow us on Twitter Daniel H. Chang, MD

Empire Eye & Laser Center Main Location 4101 Empire Drive, Ste 120 Bakersfield, CA 93309

Empire Eye & Laser Center Southwest Location 500 Old River Rd., Ste 185 Bakersfield, CA 93311

Joseph H. Chang, MD

This article is brought to you by Dr. Daniel H. Chang of Empire Eye & Laser Center November 2013

bwellmagazine.com

out & about get to know

{talking health & wellness with...}

Pam

“

My daily health fix is the fruit & veggie extractions that my husband makes me in the morning. It is my best hope for getting enough of each for the day.”

FIORINI COMPILED BY APRIL MASSIRIO PHOTOGRAPH BY APRIL MASSIRIO

“

Being the Executive Director of the Golden Empire Gleaners is quite a rewarding job. For Pam Fiorini, the best part about her position is “witnessing the overwhelming generosity, compassion and heart of our community for those in need,” said the 51-year-old. Prior to joining the Gleaners six years ago, this Long Beach native was a substitute teacher at Our Lady of Perpetual Help and then worked at the district office for former state legislator Roy Ashburn for several years.

“The smartest advice I ever received was to do the difficult things first. Thanks, Dad!”

“

The most inspirational person I know is my pastor and friend Monsignor Craig Harrison because both in word & deed, he models how to strive to be the best version of oneself possible.”

Learn a little more about Fiorini, how she balances wellness and what makes her happy:

“

I balance wellness by trying to listen to my body & mind and take care of them so that I am better able to turn my eyes away from myself & onto others. The quickest way to be unhappy is to focus on yourself exclusively.”

“

My favorite enrichment activities are attending Mass with my family, reading & my daily puzzles. I just received the Sunday New York Times as a gift, mostly for the crossword puzzle. Most weeks, I can solve it!”

“

If I had one wish, it would be that I get the opportunity to do more traveling with my family & friends.”

“

In my home, my sanctuary is sitting on my back porch watching the swaying palm trees.” If you’re interested in donating to this local nonprofit that’s been serving Kern County for more than 25 years, call 324-2767 or visit goldenempiregleaners.com for more information.

B Well Magazine

November 2013

Special

Food

Many things are synonymous with fall, winter and the holidays: cheer, giving, and of course, food.

Issue

Take a health-focused eating excursion this issue with B Well: • Try healthy recipes from readers and staff, and suggestions for healthy holiday meals, smoothies versus shakes, and breakfast on the go. • Learn what to feed (and not to feed) your lovable pet. • Discover myths and facts about high fructose corn syrup with alternative options, eating by color and all about food allergies. If you do slip up and indulge a little too much during the holidays, don’t worry. Start your New Year right with plenty of exercise tips in this issue. Enjoy!

A Solution to Health or Is It a Recipe for Disease? CONTRIBUTED BY AARON GILLIES, MS, CSCS AT PAIR & MAROTTA PHYSIC

Eating breakfast has long been deemed foundational to losing weight and improving health. But with our fast-paced society and the emergence of dietary fasting, skipping breakfast is increasingly common. There are two breakfast skipping behaviors: unintentional and intentional. Unintentional breakfast skipping occurs due to a lack of time in the morning or a lack of food options. Intentional breakfast skipping has become popular with the appearance of intermittent fasting in the past few years. While many people think being healthy means simply being thin, there are other factors. Blood pressure, hormone levels, bone density, disease risk, focus and physical performance also need to be considered when changing eating habits. The benefits of intentionally skipping breakfast has received much attention. A 2013 study from “The British Journal of Diabetes and Vascular Disease” showed reduced risk factors for Type 2 diabetes and increased weight loss. Also, there are benefits to both brain and heart blood flow, according to a 2005 study in “The Journal of Nutritional Biochemistry.” The other side of this behavior shows unintentional breakfast skipping as having the consequences of poor food choices and eating more calories later in the day. According to a 2008 review in “The Journal of the American Board of Family Medicine,” Americans who unintentionally skip breakfast four or more days per week are five times more likely to be obese than those who do eat breakfast. In addition, a 2013 article in the journal “Circulation” found that people who skip breakfast have a higher risk of heart disease. So let’s say you are pressed for time in the mornings and need to skip breakfast. How do you make it work? Food choices and portion control will make or break your success. If choosing to intentionally skip breakfast, following a high protein, high vegetable and fruit diet for the remainder of the day will lead to improved health. But regularly eating Pop-Tarts or a 1,000-calorie burrito for breakfast is worse than not eating breakfast and will set you up for some serious health consequences and extra calories. Ultimately, success comes down to what works for you. If you are too busy for breakfast, the rest of your day should consist of high protein, high vegetable and fruit meals. Then, skipping breakfast can be beneficial! Do you tend to overeat and “reward” yourself with more food and sweets for skipping breakfast? Start the day with a breakfast of protein, fruits, veggies and nuts to gain a healthy eating momentum.

B Well Magazine

November 2013

getting your green on!

CHOOSE A BASE

A step-by-step guide for making a delicious green smoothie

November 2013

路

bwellmagazine.com

food

Foodie: healthy eating with NICOLA WRIGHT COMPILED BY HILLARY HAENES PHOTOGRAPHS BY APRIL MASSIRIO

To lead an active and balanced lifestyle of traveling, playing tennis, teaching Turbo Kick as an instructor at a local gym, volunteering at WarmLine and being a soccer mom, Nicola Wright maintains her health by being conscious of what she eats and cooks for her family.

B Well Magazine

路

November 2013

This 39-year-old Fitness and Nutrition Coach at Get Fit With Nicola has a website — getfitwithnicola.com — dedicated to encouraging others to take control of their bodies. Here are some of her cooking secrets, tips for teaching your child healthy eating habits and a recipe for one of her favorite dishes: One of my cooking secrets: I rarely follow the directions exactly ... and I always sneak at least one healthy ingredient into the recipe! How I find inspiration to create a new dish: I search on Pinterest or through one of my Team Beachbody nutrition guides for something I can make my own. Always in the fridge: Almond butter, romaine lettuce, homemade salad dressing, eggs, cheese and white wine. My fridge stays fairly well stocked. I’m addicted to: Shakeology and almond butter. Farmers market finds: Seasonal fruit, but I love to pick up some leafy greens, zucchini and fresh herbs. Healthy snack: An apple and a handful of almonds, celery and hummus, unsalted mixed nuts or healthy shakes. My splurge at the grocery store: My non-healthy splurge would be Dreyer’s Slow Churned ice cream. We used to finish a container over the course of a weekend, but now it lasts a few weeks! Why is it important to teach your kids healthy eating habits? Teaching my kids now about healthy eating will set them in the right direction to be healthy as adults. I had a hard time as a teenager and a young adult staying at a healthy weight, as I didn’t know what foods I should be putting in my body — the easiest choices are not usually the best choices. I don’t want my children to end up in the same predicament I was in. What is your favorite dish to make? That is a tough one — quinoa black bean salad is a favorite to have on hand, but I also love my Thai coleslaw and grilled salmon. For people who think it is hard to eat clean, what advice do you have for them? Take baby steps. Start by cutting back on fast food, drink more water and add more fresh fruits and veggies. Figure out which healthy foods you enjoy and experiment with recipes — there are a ton of great “clean” eating recipe books and online sites. Surround yourself with other people looking to be healthier, too! If your close friends and family aren’t ready to make changes, look for support online. Just yesterday, a friend in one of my online groups commented that she was amazed that her two young children are devouring the healthy meals she is making (she thought it would be a daily battle). You will be amazed at how easy some of the changes can be!

THAI QUINOA SALAD Ingredients 1 head Napa cabbage, rinsed and shredded 1-2 cups cooked quinoa (cook with water) 1 red bell pepper, julienned 1 cup carrots, shredded ½ cup cilantro, chopped ¼ to ½ cup slivered almonds, cashew halves or peanuts 1 cup edamame or chickpeas (optional) Fresh lime, squeezed on top Dressing Ingredients ¼ cup natural peanut butter 2 tsp. freshly grated ginger 3 Tbsp. Bragg’s Liquid Aminos (or soy sauce) 1 Tbsp. honey (or agave) 1 Tbsp. red wine vinegar 1 tsp. sesame oil 1 tsp. olive oil Water to thin (if necessary) Directions Combine ingredients in a large bowl. For the dressing, lightly heat peanut butter and honey until smooth, add in ginger, soy sauce, vinegar, sesame and olive oil, and thin with water as needed. Add half of the dressing to cabbage mixture and toss to combine, adding more dressing as needed to taste. The more quinoa you have, the more dressing you will need. Garnish with nuts. Serve chilled or at room temperature.

“It is the key to my good health. I am fueling my body for all of the fun things I want to do.” - Nicola on why she enjoys creating new nutritious recipes. November 2013

bwellmagazine.com

food

recipes

Baked Apples & Yams

READER

Submitted by Glenn Hammett Servings: 4 to 6 INGREDIENTS ·3 pounds orange-fleshed sweet potatoes, peeled & cut crosswise into 1/4-inch thick rounds ·1 3/4 pounds tart green apples, peeled, halved, cored & cut into 1/4-inch thick slices ·Juice from 3 large lemons ·1/2 cup pure maple syrup ·1/4 cup apple juice or apple cider ·1/4 cup unsalted butter, cut into pieces

The fall and winter seasons are typically spent gathering with family and friends to enjoy home-cooked meals and each other’s company.

DIRECTIONS Preheat oven to 375º F. In a bowl, toss apple slices with lemon juice until thoroughly coated. In a 13-by-9by-2-inch glass baking dish, alternate potato and apple slices in rows, packing tightly. Combine remaining ingredients in heavy medium saucepan, and bring to a boil over high heat. Pour hot syrup over potatoes and apples. Cover dish tightly with foil and bake for 1 hour or until yams and apples are tender.

B Well Magazine collected a few staff and reader recipes to share with you. Go ahead, and give these easy (hearty, but healthy!) recipes a try during the cozy months.

“

Healthy Stuffed Peppers Submitted by Janet Gamache Servings: 4 Prep: 30 minutes Bake time: 30 minutes

A great-tasting and somewhat healthier alternative to the marshmallow-covered mush I remember eating at Thanksgiving as a kid.” — Glenn

INGREDIENTS ·1/2 cup quinoa ·2 orange peppers ·2 yellow peppers ·1 8-ounce can unsalted tomato sauce ·2 8-ounce cans Italian style tomato sauce ·1 cup water ·1 tablespoon Worcestershire sauce ·1 20-ounce package Jennie O extra lean ground turkey ·Salt & pepper to taste ·1 onion, chopped ·2 cloves garlic, minced ·1 teaspoon garlic powder ·1 teaspoon onion powder ·Salt & pepper to taste ·1/4 cup grated parmesan cheese, optional

Easy Stove Top Frittata

Submitted by Loretta Thomas Servings: 4 to 5 INGREDIENTS ·2 shallots, diced ·1/2 purple onion, diced ·1 clove garlic, diced ·2 sweet yellow banana peppers, diced ·2 red Mirasol peppers or one small red bell pepper, diced ·Sea salt ·Fresh kale, chopped ·2 tablespoons peppered butter (Land O’Lakes) ·6 eggs, beaten ·Grated cheese

Dragon’s Breath Soup

Submitted by Teresa Massirio Servings: 4 INGREDIENTS ·1 tablespoon rice vinegar ·Dried small hot red peppers ·1 clove garlic, minced ·1 cup bean sprouts ·1 egg white ·3 1/2 ounces shiitake mushrooms ·2 tablespoons water ·2 tablespoons cornstarch ·1/2 package low-fat firm tofu, cubed ·1 teaspoon soy sauce ·3 tablespoons white wine vinegar ·2 (10.5 ounces) cans vegetable broth ·1/2 cup green onions, chopped

DIRECTIONS In a nonstick pan, sauté the shallots, onion, garlic and peppers in the butter for about 5 minutes on medium high. Once softened and lightly browned, add the kale and sauté on medium heat for about 5 minutes. Add eggs pouring to cover all the peppers and top with a pinch of sea salt. Lift the sides of the egg as it forms to allow the runny part to run under to cook. You can also put a lid on top checking for doneness. When almost done, top with tomatoes and sprinkle cheese. OPTIONAL: Serve hot with warm tortillas and chunky salsa. You can also add hot peppers to give it a kick. I have added grated zucchini while sauteing the pepper mix and added cooked crumbled sausage at the end as well then rolled in tortillas to make breakfast burritos.

“ 28

This recipe is important as it’s tasty, healthy and you do not have to spend a lot of time in the kitchen and can instead enjoy the day.” — Loretta

B Well Magazine

November 2013

“

DIRECTIONS In a large saucepan, sauté rice vinegar and hot peppers, garlic, green onions and bean sprouts for 2 minutes. Roughly chop mushrooms and remove stems. Add to pan, sauté for 3 minutes. Add broth, white wine vinegar, soy sauce and tofu. Bring to a boil and then simmer for 3 minutes. Mix cornstarch with water. Add to pan and stir (it won’t thicken very much). Remove pan from heat. Drizzle egg white into soup, stirring constantly (like egg-drop soup). This is a winter favorite and warms your body right up!” — Teresa

DIRECTIONS Preheat oven to 350º F. Bring quinoa and water to boil. Reduce heat to medium-low, cover and simmer until water is absorbed, about 15 minutes. In a large skillet, brown turkey, onion and garlic until onion is soft, about 15 minutes over medium heat. Add cooked quinoa, unsalted tomato sauce, Worchestershire sauce, garlic powder, onion powder and salt & pepper to turkey mixture and remove from heat. Get a large pot of water boiling. Meanwhile remove and discard tops, seeds and membranes from peppers. Blanch in boiling water for 4 minutes. Remove peppers and set aside. Pour one 8-ounce can of Italian style tomato sauce in bottom of casserole dish. Set peppers in sauce, hollowed side up. Fill with turkey mixture and pour remaining can of sauce over the tops of peppers. Bake in preheated oven for 25 minutes, remove and sprinkle with parmesan cheese on tops of peppers. Return to oven for 5 minutes.

“

With imagination you can change almost any recipe into a healthier version. Instead of the standard ground beef and rice, I substituted lean ground turkey and quinoa for more than half the calories and fat, and more protein.” — Janet

food

all about FOOD ALLERGIES CONTRIBUTED BY PATRICK LEUNG, MD

WHAT ARE FOOD ALLERGIES? Many people blame food allergies as the reason for getting sick after eating. However, there are various reasons for not feeling well after consuming food. For example, many people get sick every year from food poisoning. Then there are some individuals who have problems digesting certain foods because of inadequate digestive enzymes as in the case of cow’s milk intolerance. Some people get sick because of gluten sensitivity as in Celiac’s disease. These unpleasant reactions after eating are not due to food allergies; with an allergy, the body’s defense system produces a specific allergic antibody called Immunoglobulin E (IgE) against the offending food. Thus, when the same food is encountered again, it will trigger allergic reactions.

WHAT ARE THE SYMPTOMS OF FOOD ALLERGIES? Food allergies can cause mild to severe lifethreatening reactions and can affect various parts of the body. In mild cases, it can cause itching and redness of skin, itching of the mouth, an upset stomach, vomiting and diarrhea. It can progress to swelling of the lips or tongue with a severe rash and itching of the skin. In severe life-threatening reactions (anaphylaxis), the above symptoms may progress to cause difficulty in breathing, a drop in blood pressure, collapse and even death. Severe reactions can occur within minutes after exposure to the offending food and can progress very fast.

HOW COMMON ARE FOOD ALLERGIES? Food allergies are quite common. The prevalence rate has been estimated to be 5 percent to 6 percent in children under 3 years old and 3.7 percent of adults. In many developed countries — such as the United Kingdom, Canada and United States — a rise in peanut

allergies among young children has occurred in the past decade. A report from the Centers for Disease Control & Prevention indicated an 18 percent rise in food allergies among American children since the 1990s. In children with moderate-to-severe atopic dermatitis, 35 percent to 40 percent have IgE mediated food allergies.

WHAT ARE THE COMMON FOODS THAT CAUSE FOOD ALLERGIES? Any food can cause an allergy. The most common foods that cause allergies are cow’s milk, eggs, peanuts, wheat, soy, shellfish and seafood. Peanut, tree nuts, fish and shellfish are the foods most often implicated in severe food induced life-threatening anaphylaxis.

CAN ONE OUTGROW FOOD ALLERGIES? In general, most infants and young children outgrow or become clinically tolerant of their food hypersensitivities. Studies have shown that about 85 percent of young children outgrow their allergy to milk or eggs by ages 3 to 5 years old. Some children may still have a positive skin test or blood test to these foods, yet they are able to tolerate them without significant adverse reactions. Allergies to peanuts, tree nuts, fish and shellfish are more persistent. About 20 percent of young children can outgrow their peanut allergy by the time they reach school age.

HOW CAN FOOD ALLERGIES BE DIAGNOSED? In many instances, the history of developing allergic reactions after eating particular foods can provide clues as to what food is responsible. Patients with significant adverse reactions after eating should be evaluated by a physician to determine whether further evaluation by an allergist is recommended. Allergy skin tests and/or blood tests can be

performed to confirm the suspicion and to identify other food allergies. Many people can tolerate that particular food without significant allergic reactions despite having a positive skin test or blood test. An oral challenge test may have to be performed to determine the suspected food and confirm the food allergy.

HOW CAN FOOD ALLERGIES BE MANAGED? The best way to prevent reactions from food allergies is to avoid the offending food. However, an offending ingredient may be present in many unsuspected foods. It is important to read nutritional labels and ask questions regarding food that is prepared by others to make sure that it does not contain something that could cause an allergic reaction. Always carry antihistamines such as Benadryl and an emergency epinephrine injection kit such as an EpiPen or Auvi-Q on hand. If accidental ingestion of the offending food occurs, take the antihistamine right away. Use the epinephrine injection if there is any sign of severe impending reactions (such as swelling of lips or tongue, difficulty in swallowing or breathing, severe itching or a body rash). Call 911 or get to the nearest urgent care center or emergency room for additional treatment. If you have to give the epinephrine injection, do so immediately even though you may be at a public place. Do not waste time to find a bathroom or secluded place before giving the injection. Severe life-threatening reactions can progress quickly and death can occur in less than 30 minutes. Have an emergency plan and let everyone around you know what has to be done if a severe reaction occurs. Visit kidswithfoodallergies.org to get information regarding the management of food allergies.

Patrick Leung MD is an allergist certified by the American Board of Allergy and Clinical Immunology, a conjoint Board of Internal Medicine and Pediatrics. He has maintained an allergy practice in Bakersfield since 1979.

November 2013

bwellmagazine.com

food

Attention Sweet Tooths: The NotSo-Sweet Truth About High Fructose Corn Syrup

CONTRIBUTED BY KATIE WU, RD

Q: What is high fructose corn syrup?

High fructose corn syrup is a chemically derived sweetener from corn. It is relatively cheaper than sugar and some other sweeteners. So, it is widely used in commercial products. It is often found in processed and prepackaged foods, such as sodas, sauces, cookies, candies, cereal, yogurt, juices and bread. And it is so widely used, that you can almost always find high fructose corn syrup as one of the ingredients in packaged food from all over the world.

Q: Are all sweeteners created equal?

When referring to high fructose corn syrup, the answer is no, according to the Princeton University research team in 2010. The study indicates that lab animals given high fructose corn syrup as compared to sucrose had more weight gain, abnormal increase in body fat of the abdomen and a rise in triglycerides. However, further studies are necessary to present such results as scientific evidences for the same effects on humans since the study was done on lab animals. So the verdict is still out and the choices are yours.

Q:How do I identify high fructose corn syrup?

When you read the ingredient list on food packages, try to look for high fructose corn syrup. Pay attention to the order of the ingredients. The closer to the beginning of the list, the higher percentage of the product is made with it. High

fructose corn syrup is not the only chemically derived simple sugar used as a sweetener or in preservatives. There are other similar chemically derived simple sugars that are often used in the food industry, such as modified corn starch, derived corn starch, dextrose and fructose.

Q: What are the recommendations?

A general healthy diet consists of low-fat, low-sodium, high-fiber, low-concentrated sweet food with an abundant of fruits and vegetables. High fructose corn syrup is a chemically derived, simple form of sugar and it gives about 4 calories per gram of the product, which is equivalent to sugar in calories. However, unlike fruits, they only provide calories but not the vitamins or minerals that are required by our bodies. The goal is to cut down on the empty calories by choosing more foods without added sweetener, especially chemically altered sweetener.

Here are a few tips to help reduce your sweet intake: 1) H20 — Hydrate yourself, with plenty of water. You may choose to flavor

your water with slices of lemon, lime or orange, or ice cubes made with real fruit.

2) Shop Fresh & Cook Fresh — Flavor your food with mint, basil, dill, oregano, lemon, lime, ginger and garlic instead of sweeteners and marinade sauces.

3) Leafy Greens — Enjoy your vegetables and salads with fruity, nutty, lemony sauces instead of commercial packaged dressing. 4) Fruits — Bombard your taste buds with varieties of fruit instead of drinking sweet juices. 5)Family Time — At last, try to enjoy your meals and time with your family.

Shaking the Salt Habit During the Holidays CONTRIBUTED BY BRIJ BHAMBI, MD OF CENTRAL CARDIOLOGY MEDICAL CLINIC

During the holidays, people usually try to monitor and limit their sugar intake and do not think a lot about salt. If you're like most people, you're probably getting far more sodium than what is recommended. Consider that a single teaspoon of table salt has 2,325 milligrams of sodium. Many processed and prepared foods also contain high amounts of sodium. It is estimated that if Americans cut their average sodium intake by more than half — to an average of 1,500 milligrams a day — there would be a nearly 26 percent decrease in high blood pressure. In return, this means a savings of more than $26 billion in health care costs in a little more than a year. Your body needs some sodium to function properly because it helps maintain the right balance of fluids, helps transmit nerve impulses and influences the contraction and relaxation of muscles — too much salt can lead to serious health problems. In some people, sodium increases blood

B Well Magazine

November 2013

pressure because it holds excess fluid in the body, creating an added burden on the heart. High blood pressure is a major risk factor for cardiovascular disease and is the No. 1 killer of Americans. Other harmful effects of too much sodium in the diet include increased risk for stroke, heart failure, osteoporosis, renal calcium stones and kidney disease. The holidays are a busy time, and many people opt to eat out or attend holiday parties, so it is necessary to monitor salt intake.

How much sodium do you need?

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams a day — or 1,500 milligrams if you're age 51 or older, or if you are African American, or if you have high blood pressure, diabetes or chronic kidney disease.

Q: What are the major dietary sources of sodium? The average American gets about 3,400 milligrams of sodium a day — much more than recommended. Here are the main sources of sodium in a typical diet:

• Processed and prepared foods like pasta, pizza, cold cuts, soups and fast foods. • Sources that naturally contain sodium such as vegetables, dairy products, meat and shellfish. • Lots of recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium.

Tips for cutting back on sodium

• Eat more fresh foods. • Opt for low-sodium products. • Remove salt from recipes when- ever possible. • Limit use of sodium-laden condiments. • Use herbs, spices and other flavorings to season foods. • Use salt substitutes wisely. • Read food labels. Avoid products with more than 200 milligrams of sodium per serving. • Try to choose foods with potassium (bananas, spinach, peas and sweet potatoes). These foods counter the effects of sodium and may help you lower your blood pressure.

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LYCOPENE helps

BETA-CAROTENE is a powerful antioxidant which reduces risk of heart disease & cancer. FOUND IN: Carrots, pumpkin, papaya, mango, apricots & peaches.

BETA-CAROTENE is a powerful antioxidant that reduces risk of cancer & helps improve depression, asthma & infertility FOUND IN: yellow winter & summer squash, potatoes.

control high blood pressure and reduces risk of cancers and heart attacks. FOUND IN: tomato-based products, fresh tomatoes. ANTHOCYANINS are powerful antioxidants which reduce risk of cancer, diabetes, and alzheimers. FOUND IN: strawberries, raspberries, red apples, cabbage.

prevention

BIOFLAVONOIDS

(yellow-orange) helps maintain good vision, teeth/bones, and healthy skin. Also a powerful antioxidant. FOUND IN: oranges, grapefruits, lemons & pears.

green:detox blue/purple: LUTEIN (yellow-green and leafy greens) helps in maintaining good vision and reduces risk of Cataracts. FOUND IN: kale, spinach, leafy greens, lettuce, peas & kiwi fruit. INDOLES (cruciferous

vegetables) reduces risk of cancers like breast & prostate cancer. FOUND IN: broccoli, cabbage, turnips, cauliflower & kale.

increaselongevity

ANTHOCYANINS are powerful antioxidants that reduce risk of cancer, heart disease & related amnesia. FOUND IN: blueberries, blackberries, purple grapes & black currants. PHENOLICS are power-

ful antioxidants that may slow the effects of aging. FOUND IN: eggplant, dry raisins & plums.

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White:immune support

ALLICIN helps lower blood pressure, prevents diabetes & high cholesterol, which reduce risk of heart attacks & cancer. FOUND IN: garlic, onions, leeks, scallions, mushrooms & chives.

If you’re looking for an easy way to optimize your diet, go for color. Fruits and veggies of all shades contain phytonutrients — plant compounds that work together to protect your health.

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November 2013

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resolutions

Accomplish Your New Year’s

Resolution Three Resoluters Share Their Story of How They Achieved Their Goal WRITTEN BY HILLARY HAENES

Diana Dean Daves In August 2009, Diana Dean Daves was having a pity party, feeling sorry for herself for being overweight. That’s when she decided to take control.

With each New Year comes new resolutions — to lose weight and eat healthy, train for a marathon, find a new hobby or volunteer more. Oftentimes, though, these goals don’t make it through Dec. 31.

“The first week they had us running from Yokuts Park to Beach Park, and I thought I was going to die right there,” Diana said. “I had never run before.” Then Diana discovered a running camp —Andy Noise's Bakersfield Distance Project. She described her first 5K to her husband as the worst thing she had ever done, and wanted to quit. Her husband, Toby, and sons encouraged her to complete the camp. And in November that year, Diana ran her first half marathon. It didn’t stop there. In March 2010, she ran her first full marathon, and has since completed a total of 14 marathons, 25-plus half marathons, two 30K and 50K races, walked the Grand Canyon rim-to-rim, summited Mount Whitney twice, hiked Half Dome and lost 45 pounds. But she still has goals to meet. In September, she was 50 miles into hiking the 212-mile long John Muir Trail and had to stop because of altitude sickness.

B Well Magazine found three locals who have stuck with their resolutions and achieved great success. Read their stories of determination and perseverance, and inspire yourself to accomplish your own goals in 2014.

With her co-workers, she joined a local boot camp.

On Diana's birthday, Oct. 4, she decided to walk her age in miles making this the farthest she has walked in one day.

B Well Magazine

November 2013

“Never let anyone tell you that you are too old, too short, too tall or too fat.” -Diana

“I never pushed my body so hard,” she said. “I’m training for it and going back next year.” Another goal is to decrease her marathon time by beating Oprah Winfrey’s record of 4:29:15, and qualify for the Boston Marathon. To train she’ll be doing a 50K in December and next February, running the Los Angeles Marathon in March, hiking the Grand Canyon rim-to-rim twice in one day in May, and completing the John Muir Trail in September. She urges others, too, to believe in themselves and attain their fitness resolutions. “I am continuing to push myself and live every moment to the fullest. There is nothing that you can’t achieve,” said Diana, 56. “Never let anyone tell you that you are too old, too short, too tall or too fat.”

James Marquez Tipping the scale at 485 pounds in 2008, James Marquez made the common resolution to lose weight. He was a yo-yo dieter, and his weight fluctuated during college, especially with his days of constant partying and overeating.

It was time to make a lifestyle change for several other reasons, he said. He learned that one of his fraternity brother’s dads had a heart attack, and read an article that stated it wasn’t uncommon for 30-year-old males to have heart attacks. That scared him.

This 6-foot-1-inch, former high school and junior college football player eventually trimmed down to 270 pounds, but he managed to put weight back on. Earlier this year, weighing in at 325 pounds, 29-year-old James decided to get serious about his overall health and started working on his permanent diet.

Currently weighing 265 pounds, wearing 38 slim-fit pants and large or extra-large shirts, James works out seven days a week and eats healthy on the weekdays, splurging for one meal on the weekend. He’s trying to put on muscle and lose another 30 pounds.

“I understood the weight that I was at was severely unhealthy, and I needed to address it and keep it down before I caused myself longterm health problems,” James said.

With words of encouragement from his family and advice from friends who are in the health and fitness field, James is on the right path to achieve his goal. (Continued on pg. 34)

November 2013

bwellmagazine.com

resolutions Eva Ramirez

Photos of James before his weightloss

Eva Ramirez made a promise to herself last year to get more involved with the Bakersfield community. “I wanted to get out of my comfort zone and be more involved in the community where I could not only volunteer, but meet new people and experience new things,” said Eva, 39.

“You have to be strong and keep trying, because the results will definitely be worth it.”-James (Continued from pg. 33)

“I’m more of the person that likes to be behind the scenes,” she said. “This allowed me to get out of my shell. I have more confidence in myself, not just professionally, but personally.” Volunteering has also showed her 11-year-old son the importance of giving back. She took him to the Kern

County Rescue Mission to give him a reality check, which he found enlightening. “Bakersfield is such a generous and supportive community,” she said. “It is showing the younger generations that giving back is important. I think they will value the community more and take it seriously.”

“You need to set small, simple goals that are a part of a bigger overall goal, or else you will be overwhelmed and likely to give up and accept failure,” James advises. “You have to be strong and keep trying, because the results will definitely be worth it.”

She recently graduated from the 10-month Kern County Network for Children’s Leadership Program that focuses on skill-training, building thestrength of local organizations, and nurturing natural leaders. After completing the program, Eva joined the Kern County Hispanic Chamber of Commerce’s Board of Directors, and is also the team mom for her son’s soccer team.

Push your body. Find your beat.

661-589-8950 jazzercise.com • 800-FIT-IS-IT 34

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November 2013

“This allowed me to get out of my shell. I have more confidence in myself, not just professionally, but personally.” -Eva Because Eva is often busy during the evenings and on occasional weekends, her husband and son have helped pick up the slack around the house when she’s not around. They know how important these activities mean to her, she said, so their help shows great support. Eva advises others to follow through with their goals, big or small. “Making a commitment is easy,” she said. “Following through on that commitment is what’s important.” As for the coming year, Eva is looking at more volunteer opportunities with Latina Leaders, and seeing what other possibilities arise.

PRE-NEW YEAR'S RESOLUTION PLAN: FIGHT THE HOLIDAY BELLY BULGE CONTRIBUTED BY TIM GOJICH, CPT & OWNER OF FIT FOR LIFE GYM

The holidays - a time when the average American starts gaining a good amount of weight from Thanksgiving, leading right up to the first of the year. It has been estimated that 7 pounds can be gained in just one month! And we all know what happens after December: The big New Year's resolution to put the fork down and start working out. Many American adults have made this their resolution at some point in their lives. I have been training people for 18 years and have come to the realization that those who start before January are a lot more successful than those who wait for the big date. A pre-new year's resolution plan gets the weight-loss started at a time that is challenging, and therefore, it empowers you to keep it going after the first of the year. If you want to be successful this year, follow this simple strategy, and you will be on your way to a healthy 2014! 1 | DRINK WATER - UPON WAKING UP, HAVE 8 OUNCES OF WATER. This is when you are at your most dehydrated state. Drinking water 30 minutes before breakfast or exercise will create a better acidic balance in your stomach. Not only will this habit speed up your metabolism, it will keep sugar cravings down. 2 | START YOUR DAY WITH A PLAN - THOSE WHO DO NOT HAVE A PLAN WILL PLAN TO FAIL. You do not have to have a perfect plan, just some sort of idea of where and when you are going to nourish your body. People who are successful at losing weight plan the night before to avoid surprises. If you have packed a nice chicken salad for lunch, you are less likely to dive into that big plate of fudge sitting in the break room. Always make sure this plan includes fruits and veggies!

3 | DO INTERVAL TRAINING - IT IS OBVIOUS TO THOSE WANTING TO LOSE WEIGHT THAT THEY SHOULD EXERCISE. The problem that most people share is that there are many options in the fitness industry – joining a Cross Fit gym, doing P90X, jogging or buying Brazilian butt workout DVDs. You do not need the latest trendy plan, you just need to be consistent at burning fat. The best strategy for fat-loss is interval training, which revs the heart rate up and allows it to recover only to rev it up again. For examples, check out the blog below. 4 | MEET YOUR PROTEIN NEEDS - PROTEIN IS ESSENTIAL FOR ALL THE CELLS IN YOUR BODY. Failing to meet your basic protein needs leaves you feeling weak, and increases cravings for sugar and salty snacks. Males need to eat about 1 gram of protein per pound of body weight for males, while females can eat .08 per pound of body weight. Good choices include chicken, fish, some beef, turkey, eggs, Greek yogurt and cottage cheese. If you are busy, I recommend a whey protein supplement. 5 | SLEEP - THIS IS ONE OF THE BIGGEST KEYS TO WEIGHT-LOSS. If you fail to sleep well, all of your other efforts will go to waste. Shoot for 6 to 8 hours of solid sleep. Make it a priority to unplug all devices 2 hours before bed and create a dark, cool room to ensure a good night sleep. Don't wait until Jan. 1, get a jump-start on your weight-loss and healthy resolution today! For more tips on ways to beat that holiday bulge, visit fitforlifebootcamp.com/category/blog for interval fat-loss workouts and Fit For Life's X-Treme Fat-Loss Diet plan.

November 2013

bwellmagazine.com

your health defying the odds

RAELYN GUZMAN RUFFUS: ENDURING AN ‘EPIC LIFE’ WRITTEN BY LISA KIMBLE

PHOTOGRAPHS BY APRIL MASSIRIO

Bakersfield fitness instructor Raelyn Guzman Ruffus breezes through Fit For Life Gym downtown with the confidence of a supermodel. At 5-foot-7-inches tall, the statuesque beauty is a testament to what she describes as an “epic life” of survival and miraculous recovery. “Beauty comes after storms,” she said. “In my family, statistics and odds don’t matter compared to our faith.” It is that deeply rooted spiritual faith that has kept the 29-year-old jumping through life’s hoops with unwavering optimism.

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November 2013

Time Out

Proudly Serving Kern County’s Homecare Needs for 23 Years.

Raelyn grew up in Grass Valley, raised in a family where neither sports nor higher education were encouraged. One of six children, Raelyn saw her parents divorcewhen she was young. She is candid about some of her life’s forgettable moments — a cousin who was murdered, the drowning of her childhood best friend (her cousin), molestation as a young girl by a neighbor, and battles with anorexia and bulimia — all of which would pale in comparison to a life-defining moment on a rugby field seven and a half years ago. “I guess you could say I am a walking miracle,” she said. “I was never supposed to walk again or have children.” A natural competitor who was considered a rising star in rugby, Raelyn was midway through her junior year at Chico State, the year she expected to be nothing short of an amazing season. Playing for the second season in a row with a broken hand, she said she had been conflicted about her life’s direction. “I really felt God telling me he wanted me to go in a new direction,” she said.

Game Changer

Five minutes into the second half of the game against Cal Berkeley, Raelyn, usually a forward but who had been positioned as a flanker this time, broke a fall with her shoulder. Another player struck her and her head slammed down into the turf. She lay on the field, a quadriplegic. “I laid there motionless, paralyzed from the neck down and oddly, at complete peace,” she said. “God had warned me not to play in this particular game and had been calling back for nine months.”

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"The doctors told me there was a very real possibility I might

never walk again… ever...” Her ligaments at C3 and C4 snapped off. Her spinal cord was impinged. “Doctors said I was only three millimeters from a severed cord. The tears didn’t come until the words, ‘You might be a quadriplegic for the rest of your life, but we are going to do everything we can do to keep that from happening’ came.” Raelyn was rushed into emergency surgery. “I saw all my dreams of having kids and marrying my husband, just evaporate.”

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She began praying. And she has never stopped. (Continued on pg. 38) November 2013

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your health defying the odds

"You have no choice but to keep going & live with your glass

half full."

“But it was Travis Ruffus (now her husband), who was with me throughout rehab and who got me up to walk for the first time,” Raelyn said. “Rehab was a big slice of humble pie. It was very hard to stay positive when I was so weak and had been used to benching plates. The staff told me it is going to take some time, but I wondered what I was going to do with my time now.”

Glass Half Full

(Continued from pg. 37)

The Will To Walk Again

“The doctors told me there was a very real possibility I might never walk again … ever,” she said as she mentally prepared herself for the likelihood of never setting foot on a rugby pitch again, never having children, never riding river rapids.

The roller coaster of emotions gave way to hope. Raelyn’s mother, Joette Collier, insisted her daughter would walk again. “She took me back in as a grown adult, driving me to countless appointments, encouraging me when I was sad,” she said. In high school, Raelyn held down multiple jobs to help her mom support their family.

And her mother was right. Two weeks later, Raelyn walked into church. Within a month, she was able to run again. She married Travis the following year, and the couple relocated to Bakersfield in 2011, where Raelyn relishes her role as a stayat-home mom to daughters Avery, whom she named after the cousin who drowned in 1995, Amari and Avoni. Coming within millimeters of a life as a quadriplegic gave Raelyn renewed purpose, and she shares her story of her journey freely. Looking back, Raelyn sees the purpose in the numbers of the fateful day: She normally wore jersey number 8, but had on number 6 instead. It was ligaments at C3 and C4 that were injured. March 4, 2006 marks a date she will never forget. “I wouldn’t wish all this on anyone, but I would do it again in a heartbeat,” she said. “You have no choice but to keep going and live with your glass half full.”

“I asked a nurse in the hospital if I might ever walk again,” she recalled. “The nurse told me, ‘If it is a maybe, it is probably a no.’ I thought, ‘Hell yes, I am!’” A fusion was performed, eliminating the need for a halo. But intensive physical and speech therapy would follow. Recovery didn’t come fast enough, and her physical therapist set a baseline. “An electrified shot of pain came from nerves in my leg and I couldn’t rub it out,” she recalled. “My legs, arms, torso, all the way to my big toe didn’t work; there was a disconnect. All I could do was ask the trainer to put pressure on my groin to stop the pain.” And learning to walk again didn’t happen overnight, either.

B Well Magazine

November 2013

Avery, Raelyn, Avoni, Amari & Travis Ruffus

........................

EXPERT CONNECT

........................

} Are you at risk for diabetes? }

How can diabetes affect my health over time? High blood sugar can harm many parts of your body. These include your eyes, kidneys, feet, skin and nerves. It can raise your risk of heart disease and stroke.

Common symptoms of diabetes: • Weight loss — even though you are eating more (Type 1) • Tingling, pain or numbness in the hands/feet (Type 2) • Feeling very hungry— even though you are eating • Feeling very thirsty • Extreme fatigue • Blurry vision • Cuts/bruises heal slowly • Urinating often

25.8 million children & adults in the United States have diabetes. 8.3% of the population

Managing your diabetes includes: • Using your medicines exactly as your doctor prescribes • Making smart food choices • Being physically active

If you have been diagnosed with diabetes: A main goal of treating diabetes is to lower your blood sugar to your A1C goal. It is also important to control your cholesterol and blood pressure levels.

How can I make healthier choices? Eating better and getting more active are important for everyone; however, for people with diabetes, it can be lifesaving. Making healthier choices may allow less medication, help manage your weight, lower your blood pressure and blood sugar. Limit food items that are high in carbohydrates, count calories to keep weight down, and watch portion sizes. Be more active by parking your car in a distant spot, take the stairs instead of the elevator, walk during your lunch break, go on a hike or join fitness or dance class. You should also wear a medical ID bracelet at all times.

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Diabetes in the United States Diagnosed: 18.8 million people Undiagnosed: 7.0 million people Prediabetes: 79 million people* New Cases: 1.9 million new cases of diabetes are diagnosed in people aged 20 years and older in 2010. * In contrast to the 2007 National Diabetes Fact Sheet, which used fasting glucose data to estimate undiagnosed diabetes and prediabetes, the 2011 National Diabetes Fact Sheet uses both fasting glucose and A1C levels to derive estimates for undiagnosed diabetes and prediabetes. These tests were chosen because they are most frequently used in clinical practice. Source: 2011 National Diabetes Fact Sheet

If you have these symptoms talk to your health care provider. Early detection and treatment of diabetes can decrease the risk of developing the complications of diabetes. If you or someone you love has been diagnosed with diabetes, have them see a specialist who will give them the right resources to stay in control.

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3008 Sillect Avenue, Suite 100 · jasleenduggalmd.com This article is brought to you by Jasleen Duggal, MD, FACP of Kern Endocrine Center formerly VMS Medical Group November 2013

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your health health watch

{q & a with local experts in their medical field} PHOTOGRAPHS BY APRIL MASSIRIO

VINOD KUMAR, MD, FACC Cardiologist The Heart Center

What types of foods and vitamins should I be consuming to help prevent heart disease?

A: Heart disease is the No. 1 killer of both men and women in this country. Starting with a healthy diet during childhood is simple, yet the most effective way to prevent heart disease. Eating a diet rich in fiber and nutrients and low in saturated fat and cholesterol may reduce the risk for heart disease, including heart attack and stroke. Fruits and vegetables are good sources of vitamins and minerals, low in calories and rich in dietary fiber and may help you eat less high-fat foods such as meat, cheese and snack foods. In an ideal meal, based on Dr. Vinod Kumar’s food pyramid, vegetables should make up the biggest portion, then fruits, whole grains, beans, lowfat dairy, fish and lean poultry in tapering order with the least portion of red meat. Try to avoid saturated fat, refined sugar, processed carbs, butter, cheese, soda and juice.

OSCAR E. STREETER, JR., MD, FACRO

GINA ROLOW, BS, NSCA-CSCS

Oncologist/Medical Director The AIS Cancer Center at SJCH

What new medical technology is being Q: used to treat cancer patients?

A: The key to any radiation treatment is to “radiate what you can position. ” In simple terms, our focus at The AIS Cancer Center at San Joaquin Community Hospital is to time the delivery of radiation when the cancerous tumor is in exactly the right position. By taking a CT scan prior to radiation treatment, we can directly target the tumor, reducing the collateral damage from radiation on other parts of the patient’s body, such as the heart. Even as the patient breathes in and out, the tumor can shift ever so slightly. Our TrueBeam system manufactured by Varian Medical Systems is a linear accelerator that has the ability to adjust to the patient’s breathing pattern, thereby reducing the amount of healthy tissue that is unnecessarily treated. The TrueBeam is the only linear accelerator that has government approval to deliver the fastest dose of radiation — at least twice as fast compared to other models — to a moving tumor. In the end, this means shorter and more effective treatment sessions for our patients.

Personal Trainer Body By Gina

How can I make the holiday season healthier?

It may sound counterintuitive with the upcoming holiday season approaching, but since we know most parties are loaded with fattening foods, drinks and tiring activities, just keeping with your current workout schedule is most likely challenging enough. If you try to do more than you can handle to balance out the overeating, you may end up getting frustrated and quit all together. And while it’s no time to diet, you definitely will be ahead of those who give in to this temporary frenzy, by saying they will get back to exercising and eating right by the new year. If you’re pressured at work to snack on some goodies, then allow yourself one treat per day. Keep healthy snacks at your desk so you’re not tempted to indulge. Another quick tip: If you’re at a party and cannot resist going back for seconds, don’t overload your plate the first round. Take small portions of the most palatable foods you enjoy, then only go back for a bit more and keep all portions small.

OUR OTHER EXPERTS

Cheryl Leighter, MS, RD, CDE Dietitian

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Ana Cardenas, MD Dermatologist

November 2013

Christopher Hamilton, MD Orthopedic Surgeon

Jenne Barrow, CMT, CME Massage Therapist

Tonny Tanus, MD Allergist

Farzin Kerendian, DO Cosmetic Surgeon

Donâ&#x20AC;&#x2122;t Shop, Adopt! In our County about 65 dogs are put to sleep per day.

Become Part of the Solution and join the Mutt Militia!

We are committed to changing that statistic by pulling high risk dogs from KCAC, rehabilitating and adopting them out to loving families, and giving these dogs a second chance on life.

For more information on how you can help Marleyâ&#x20AC;&#x2122;s Mutts, visit our website and facebook to start spreading awareness.

www.marleysmutts.com

your health health apps

{9 apps to lead a healthier lifestyle} COMPILED BY SCOTT CAMP

iWORKOUT LOGS

by Austin Llach This app provides convenience for those who are tired of schlepping a notebook and pen to the gym to record their routine. Created by a Bakersfield local, this app allows users to keep an organized log of workouts, sets and reps. iWorkout Logs is perfect for personal trainers and gym rats alike. B: iPhone, Android $: .99

2LUMOSITY

by Lumos Labs Inc.

STRESS CHECK

by AIR Consulting, LLC

Designed by neuroscientists, this app helps people sharpen cognitive skills — memory, attention, speed, flexibility and problem solving — with a series of games and puzzles. Lumosity categorizes the results so customers can monitor progress. B: iPhone $: .99

Developed by clinical psychologists to help keep stress levels at a low, this app provides users with meditation exercises, videos and answers questions to help restore peace of mind and energy. B: iPhone $: .99

WHITE NOISE

by SparkPeople, Inc.

Recommended by celebrity doctor Dr. Oz, this sleep aid provides individuals with a catalog of peaceful sounds to help get a good night’s rest and block out noisy distractions, stress and even tinnitus. B: iPhone, Android $: Free

With more than 450,000 healthy recipes, you can search by ingredients, prep time or meal course. This app provides special recipes for those who are vegetarian, have gluten allergies or want something with fewer carbs. B: iPhone, Android $: Free

CALORIE COUNTER PRO

by 21awake Ltd.

SPARK RECIPES

by TMSOFT

BUDDHIFY

by MyNetDiary Inc.

Buddhify gives users tips for meditation on the go. Whether you’re on your way to work or sitting at home, Buddhify aims to improve mindfulness, curiosity, energy, concentration and balance with different styles of meditation. B: iPhone, Android $: 2.99

This comprehensive app helps users lose weight by monitoring diet, providing exercise regimens and keeping watch on caloric intake. By providing a food entry program using a built-in scanner, this app helps customers reach their target weight. B: iPhone, Android $: 3.99

JUICE RX

by Anthony Jennings Juicing has become the newest fad for those looking to add more vegetables and fruits to their diet. This app gives recipes for whatever health conditions you’re looking to fix, or what ingredients you have at your disposal. B: Android $: 1.99

B Well Magazine

November 2013

CHARITY MILES

by Charity Miles LLC Exercise with an altruistic incentive with Charity Miles. Whether you’re running, walking or biking, this app will donate to charities like Habitat for Humanity and Feeding America based on your mileage. B: iPhone, Android $: Free

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EXPERT CONNECT

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How Can Non-Medical Home Care Help Both Veterans & Non-Veteran Seniors?

}

As the primary caregiver to your beloved family member, you may have already discovered it’s very difficult for one person to do it all. Caregiving can quickly become a full-time responsibility. You love your elderly family member and want to do everything you can for him or her, but getting yourself burned out is not going to help either one of you. Home care services can help you out! There are so many ways that an in-home care provider can benefit both you and your loved one. You can still keep doing some of the caregiving, if that is your desire. Our home care service is very flexible and help can be hired part-time a few days of the week. Did you know that if your loved one is a veteran or the surviving spouse of a veteran, assistance with some of the above activities may be a reimbursable expense? We can help guide them through the process at no cost. Here are some of the things a home care provider can assist your loved one with: WALKING OR OTHER PHYSICAL FITNESS PROGRAMS TO SUPPORT GOOD HEALTH cHaving someone to encourage your loved one and take them will help him or her stay on track with a regular exercise program

HEALTHY RECIPES cIt’s essential for the elderly adult to eat a balanced, nutritious diet, but you may often notice your elderly loved one is living off of high-sodium microwave dinners. This is a recipe for disaster. HOME HELP cTaking care of light housekeeping. PERSONAL HELP cBathing, dressing and personal hygiene.

Mike Williams,

CEO / President Ally Senior Care, Founder of Senior Veterans Benefit Advocates

SAFE TRANSPORTATION cYour loved one will get driven to doctor appointments, their hair dresser, shopping, etc.

"Serving those who honorably served our country"

Toll Free 885-410-VETS (8387)

"Quality In Home Care That Improves Lives"

661-397-ALLY (2559)

This article is brought to you by Ally Senior Care

November 2013

bwellmagazine.com

Infinity Sun Anti-Aging sunless tanning is an all natural sunless tanner made with anti-oxidants and pure botanicals that leave your skin radiant with a natural looking golden tan glow.

Custom Airbrushed Tans $

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661.589.6511

www.endlesssummerbakersfield.com

your health holistic health

{healing headaches & migraines without painkillers} CONTRIBUTED BY DHAVAL BUCH, PRESIDENT & OWNER OF AUM PHYSICAL THERAPY & YOGA CENTER

0| Tension Headaches are the

common headaches as a result of increased tightness in the muscles and soft tissues in the neck, shoulders, scalp and jaws. These are usually caused from stress, poor posture, anxiety, depression and injury to the head. It is important to know that serious causes of headaches are very rare.

0| Sinus Headaches occur in Many people with headaches can feel much better by making simple lifestyle changes like exercising, improving their posture, learning ways to relax, and sometimes by taking medications. While most over-the-counter medications may help in alleviating symptoms, the underlying cause should not be neglected since the headaches can keep coming back.

people with congestion from bad colds. Recurring sinus infections are often accompanied by a feeling of increased pressure over the front of the face and forehead.

0| Migraine

Headaches are more severe in intensity of pain and usually occur with other symptoms including nausea, vision changes and increased sensitivity to lights and sounds. Migraine headache may be triggered by eating foods with MSG, certain types of cheeses, and even chocolate. Other factors that cause migraines include caffeine withdrawal, consuming alcohol and insufficient sleep.

The common response to a headache is popping pills and hoping the pain goes away. While this isn’t necessarily a bad idea, it’s not a long-term solution for headaches, particularly the ones that may have a musculoskeletal origin. Also, long-term medication use is accompanied with its own baggage of side effects. Instead, try slow, gentle and deep breathing, which is a powerful tool in decreasing symptoms. What a majority of people are unaware of is that a physical therapist specializing in gentle manual therapy techniques can help tremendously in the effective management of tension headaches with long-term, and often permanent, relief without any side effects! The most important component is a specialized home program targeting the prevention of headaches, which includes stretching and strengthening exercises, improving postural awareness, relaxation and stress management and lifestyle modification strategies.

atozsolutions.com, thedailygreen.com, lhj.com, thehealthyeatingguide.com

For more ways to relieve those stubborn headaches, please view a brief video from AUM Physical Therapy & Yoga Center called “Simple Tips For Headaches” at youtube.com posted by Aum Yoga.

your health

smart health news

Food Facts

eight FRUITS YOU SHOULD BE EATING: BLUEBERRIES, ORANGES, APPLES, BANANAS, KIWIS, RED & PURPLE GRAPES, STRAWBERRIES & PAPAYAS

HEALTHIER DIETS COULD SAVE THE UNITED STATES

$87 billion PER YEAR

$$$$$$$$$$$$$$$$$$$$$$$

$3,000

AMOUNT SAVED IN A YEAR FOR A FAMILY THAT COMMITS TO EATING AT HOME & EAT JUST AS WELL.

PEOPLE WHO DO THE

four

THINGS BELOW LIVE ON AVERAGE AN ADDITIONAL 14 YEARS COMPARED TO PEOPLE WHO ADOPT NONE OF THESE BEHAVIORS, ACCORDING TO A STUDY PUBLISHED IN THE JOURNAL PLOS MEDICINE FROM THE PUBLIC LIBRARY OF SCIENCE: 1) DON’T SMOKE 2) EXERCISE 3) DRINK ALCOHOL IN MODERATION 4) EAT FIVE SERVINGS OF FRUITS & VEGGIES PER DAY

75%

OF HEALTH CARE SPENDING GOES TO TREATING PREVENTABLE CHRONIC DISEASES, MOST OF WHICH ARE DIET-RELATED.

30-50% FOOD

OF THE THAT MAKES IT TO THE SUPERMARKET SHELVES IS THROWN AWAY IN THE HOMES OF THE PEOPLE WHO PURCHASE IT. November 2013

bwellmagazine.com

get fit fab finds

{local holiday gifts & treats}

Attention: Retail clothing stores, health food & nutrition shops, restraunts & delis, pet stores, & more! Do you have an item you'd like to feature in Fab Finds? Call Lisa Whitten at 395-7563.

Kiddie Kaboose Kiddie Kaboose offers local custom-designed tutu outfits for the stylish & active girly-girl. Whether she’s in dance, playing at recess or at a fun run with mom, these outfits are perfect for any occasion. $15 to $65. kiddiekaboose.com

Uniquely Chic Come see our new selection of decorative crosses for your home at Uniquely Chic Florist & Boutique. 588-7997; uniquelychicflorist.com

Lassen’s Natural Foods & Vitamins Offering the best of everything good from 9 a.m. to 7:30 p.m. Monday through Saturday. Deli items from Lassen’s include fresh, organic made-to-order sandwiches, wraps, smoothies, soups, salads & entrees. Vegan & vegetarian friendly! 324-1264; lassens.com

Creation Craze Studio Gather friends & family & head to Creation Craze Studio to make handmade works of art this holiday season. We have plates, platters, mugs & more. All inclusive pricing, never a sitting or painting fee! 588-7107; creationcrazestudio.com

Soul Purpose 31Bits is using fashion & design to empower women to rise above poverty. This jewelry is constructed by Ugandan Women using recycled paper, forming them into beads. Also, our store has a new name: Greenshops is now Soul Purpose. 834-6477

Kuka’s Folk Art Ilitchi Boutique It is once again time to shop for your fall wardrobe. Get ready with this cute blush-colored wrap sweater with lace trim and vintage cream lace top, paired with Laguna Beach Jeans. You will look so chic for fall. 369-1609; ilitchiboutique.com

B Well Magazine

November 2013

Beautifully hand-carved, this 20-inch St. Francis is covered with silver-plated Milagros in the shape of doves & other animals. A beautiful sacred heart with a cross & fish representing rays is a focal point of this saint. Available only at Kuka’s Folk Art. 325-0000; kukasfolkart.com

get fit workout moves

Cutting to the

CORE CONTRIBUTED BY LEIGH POZAS, OWNER & TRAINER AT TOTAL WOMAN GYM PHOTOGRAPHS BY APRIL MASSIRIO

When talking about the body and working the “core," what comes to mind? Likely, you think of the abs, and of doing situps, crunches or other common abdominal exercises. While this is not incorrect, it is only part of the picture. The core of anything is the center, the pillar and the strength. By definition, the core is the central, innermost, or most essential part of anything. The core of the human body is the region between the neck and the hips, which includes the abdominal muscles, but it also includes the back, shoulders and hips. Keeping this area strong is essential to the proper functioning of the body. The abdominal muscles form a corset to help support the back and spine. The muscles running along the spine keep us standing up straight. Weak abs can lead to or exacerbate back pain. Tight hip muscles can also be a problem for the back. To maintain a strong core, we want to work out all four abdominal muscles, the spinal muscles, back muscles and work on flexibility in the hips. The four abdominal muscles include the transverse abdominus, rectus abdominus and inner and outer

obliques. Each of these muscles can be targeted, but they work together as a team to form that corset. The muscles running along the spine are called erector spinae and should also be worked regularly. Unlike most other muscles, the core muscles can be worked out daily. When the muscles of the extremities are worked to fatigue, which is what is desired, they need a 48-hour recovery period before being worked again. This is not the case for the core muscles, so knock yourself out and work them daily! While working the core muscles, it is important to note that there is no such thing as “spot reducing.” You can “spot tone,” but not reduce. Belly fat is lost as a result of a good healthy diet and regular exercise. It is entirely possible to have a six-pack underneath a keg! The fat that forms the keg will have to be burned off, but the muscles forming the six-pack will help by supporting the back and keeping the body strong. Also, muscle is active tissue that actually burns calories, so indirectly, it helps the body to burn more calories leading to weight-loss. When the excess fat is shed off the midsection, the result will be that visible six-pack.

HOVER OR PLANK

This exercise targets the entire core from shoulders down through the hips, and it even includes leg strength.

STEP 1: Lie facing down on your stomach & place elbows under your shoulders. If beginning, then raise to your knees (without kneeling) & form a triangle with your body, arms & floor.

JENNIFER JONES trainer & instructor at Total Woman

STEP 2: Hold this position as long as you can keep your back straight & feel no discomfort. Once proficient at this on your knees, tuck the toes under & go up to your toes. Hold for 25 to 30 seconds for 3 to 5 times, gradually increasing the length of each set & reducing the number of sets. Shoot for holding a plank for 1 to 2 minutes. FOR ADVANCED:

Lift one leg at a time.

a November 2013

bwellmagazine.com

get fit workout

SIDE PLANK WITH OBLIQUE OPTION This exercise targets the oblique muscles. These muscles run diagonally across the middle.

STEP 1: Lie on your side with your elbow under your shoulder, bend the bottom leg & lift your body with weight on the elbow and bent leg. Keep your head in line with your body & hold until you can no longer maintain this position.

STEP 2: To add the oblique variation, lift the straight leg up & the elbow to meet it. This “crunch” should be done by lifting up toward the ceiling, & not forward in front of the body. Try 3 sets of 6 to 8 reps on each side & progress to more repetitions as strength increases.

SUPERMAN VARIATION

This exercise will work the muscles that run along your spine.

STEP 1: Lie on your stomach facing down & raise arms over your

head. Tuck your chin in & have eyes gazing at the floor. This is not a neck exercise!

STEP 2: Use your back and abdominal muscles to raise your chest off the floor. For variation, pull your elbows down toward your ribcage, squeezing shoulder blades together. Start with 3 sets of 6 to 8 reps, progressing to 10 to 12 reps.

PLAIN VANILLA CRUNCH

STEP 1: Lie down on your back with feet flat on the floor, hip distance apart. Place fingertips near your temples with elbows wide, rather than placing hands behind your head. When hands are behind our head, we tend to use them not only to support our neck, but to pull our head up, causing tension on our neck & reducing the work load on our abdominals.

STEP 2: Contract your abdominal muscles to lift your

shoulder blades off the floor. Remember to keep your neck relaxed & chin tucked in, resisting the urge to lift your head toward the ceiling.

STEP 3: Pretend that someone is going to hit you in the

stomach! The reaction would be to tighten the ab muscles only. Then lower back to the floor. Begin with 3 sets of 10 repetitions and increase reps as your abdominals get stronger.

TOE TAPS AND/OR EXTENSIONS This exercise targets the lower region of the abdominals.

STEP 1: Put your legs in the air at a 45-degree angle with STEP 2: Lower one foot to the ground & gently knees above your hips. When beginning this exercise, place hands under lower back at your belly button & keep pressure on them. This helps to keep from rocking through the lower back & reducing the work on your abs. Once comfortable with this move, you can move your arms out to your side.

B Well Magazine

November 2013

tap your toe to the floor, then return knee above your hip. Repeat with other leg. Start with 3 sets of 10 reps & progress to 20-plus reps.

FOR ADVANCED: Turn toe tap into a leg extension. The lower your leg is extended toward the floor, the more difficult the exercise. It is very important that your low back stays near the floor & there is no rocking in the back.

get fit workout

Empowering patients to improve their health.

STAND WOOD CHOPPER WITH TUBE This exercise targets the entire core, but emphasizes the obliques.

STEP 1: Place an exercise tube under one foot & hold the handle in the opposite hand.

STEP 2: Grip the handle with both hands. Pull it across your body & upward, keeping the arms fairly straight. Draw the abs in & use your abdominal region to rotate your torso. Return to beginning position & repeat 8 to 10 times for 3 sets per side.

CHECK OUT OUR CONTRIBUTOR Leigh Pozas is the owner/ operator of Total Woman Fitness & Training Centers. She is also an active instructor, trainer and nutritional coach. Leigh has been at Total Woman for 23 years and has taught everything from spin, body pump, step, flow, combat, water exercise, sculpting, circuit, gravity, boot camps and running training, as well as private and semi-private training. Certified by ACE, AFAA and ACSM, among many others, she has made fitness her life’s work. Realizing that fitness is only part of a healthy lifestyle and the importance that nutrition plays, she became a Certified Nutrition Consultant with AANC and spends much time working with clients on a good healthy whole foods diet. As a frequent speaker for many organizations, she has begun to reach out to the community to get them moving and eating more nutritionally. She is passionate about living as long as possible, as well as possible.

Having the right resources will greatly improve outcomes. BFMC/HPN provides excellent educators at the award-winning BFMC Health Education Department.

Weight Management Weight Management Program Weight Management Support Group

Exercise Fun 2B Fit/PACE (People With Arthritis Can Exercise) Mind Body Connection

Management Diabetes Management Heart Healthy Life Balance Prediabetes Registered Dietitian on staff for one-on-one appointments.

TOTAL WOMAN LOCATIONS

CENTRAL- 5329 TRUXTUN EXTENSION - 661.325.0208 NORTHWEST - 9901 HAGEMAN ROAD, SUITE 900 - 661.588.8231

TWFITNESS.COM

{

facebook.com/TWFITNESS

{

For more information on this and other services and membership, call 661-846-4662.

November 2013

bwellmagazine.com

get fit diet diary

B Well’s Get Fit Weight-Loss Challenge Update on Alex & Katie's progress since the end of the challenge COMPILED BY HILLARY HAENES PHOTOGRAPHS BY APRIL MASSIRIO

Catarina “Katie” Taylor

Since the challenge ended, I have maintained my weight at 163 pounds. I have more endurance for activities that my family and I enjoy doing together like hiking and biking. However, losing weight is still my biggest challenge, but I’m hoping with the increased activity, I can continue to take off more pounds. I’m just overwhelmed at how easy it has been for me to maintain, as many people regain the weight they have lost. The eating habits that my trainer Tim Gojich taught me have really helped because I have rubbed off on my 16-year-old daughter, who has lost 25 pounds since June. She may be following another diet, but she eats the same dinners as me and is doing some of the workouts I learned at Fit For Life Gym. I’m so excited that she has learned to be a disciplined eater.

It’s been a few months since the big reveal of B Well’s Get Fit Weight-Loss Challenge participants — Catarina “Katie” Taylor and Alex Silicz. B Well Magazine checked in with them to see how things were going since the challenge ended. Here’s an update and some words of encouragement for those looking to make a lifestyle change.

It took almost the entire challenge to retrain my way of thinking when it comes to food and how to eat properly, but now that I have learned, I feel confident in my choices and I’m not in fear of ruining all that I’ve worked for. The process can be slow at times and results don’t come as quickly, but when you get to this point or the point my daughter is at, it is so rewarding.

Alex Silicz

I am no longer under the scrutiny of Tim to hold me accountable, but over the last few months, I have found that he has prepared me well for taking care of myself and staying fit. I have continued to attend the team training classes at 5 a.m. at least three days per week, and an occasional Saturday morning. My eating habits during the week haven’t changed much, but I tend to have a couple of cheat meals on the weekends, but that hasn’t caused me to consistently gain weight. I have received many compliments from not only my family and friends, but coworkers and people that I do business with on a daily basis. I get a lot of, “Did I see you on the cover of Bakersfield Life Magazine?” That part has been fun, and I don’t regret taking on the challenge. I keep the cover of the magazine on my bulletin board as a reminder of what I worked so hard to achieve. The best advice I can give someone who wants to lose weight is that eating right and feeling good has to become a priority. First, you owe it to yourself to feel good. Secondly, you owe it to your family. Once a person can grasp that concept, the weight-loss and lifestyle will come easy.

2014 B WELL’S GET FIT CHALLENGE B Well Magazine is gearing up for another Get Fit Challenge for 2014! We will partner with Fit For Life Gym’s owner and trainer Tim Gojich to select two candidates who are dedicated to working out a minimum of four days per week and following a specific diet. The winners will receive many perks along the way, but the main one is a year of group and semi-private training at Fit For Life Gym for free. Tim will also act as a life coach for the candidates, encouraging them along the way and measuring their body fat each month to keep them on track. If you are interested in being chosen as one of the candidates for this challenge, sign up for the 30-Day Extreme Fat-Loss Class at Fit For Life Gym, 701 19th St., Suite C, to show your motivation to make this lifestyle change. The first class starts Dec. 2 and Tim will give an informational talk about this challenge and what it all entails. Those interested in learning more about the class can visit fitforlifebootcamp.com or call the gym at 325-0900.

B Well Magazine

November 2013

"Good food make s me feel good."

healthy bites calorie count

6 Holiday Cocktails under 150 Calories

For recipes, log on to bwellmagazine.com!

Drinks prepared by Cafe Med Bartender Courtnee Hahn

Rosarita 135 cals

Fizzy 50 Berry 120 cals

Grand Cosmo 150 cals

Mulled Wine 120 cals

Cinnamint Julep 126 cals

Spiced Peach Cobbler 114 cals

Sponsored by Cafe Med Restaurant. Not all drinks available at Cafe Med.

November 2013

路

bwellmagazine.com

healthy bites healthy indulgence

{A guide to eating a healthier thanksgiving dinner} COMPILED BY APRIL MASSIRIO

Cranberry-Orange Relish myrecipes.com Serves: 2 cups (1 tablespoon per serving) Ingredients 1½ cups fresh cranberries 1 small thin-skinned Valencia orange, quartered and seeded ½ cup sugar 3 tablespoons walnuts, chopped 1 tablespoon Grand Marnier or other orange-flavored liqueur (optional) Directions Combine cranberries and orange in a food processor, and pulse five times or until chopped. Combine cranberry mixture, sugar, walnuts and Grand Marnier in a bowl, and let stand at least 30 minutes before serving. Cover and store in refrigerator for up to two weeks. Orange-Scented Green Beans with Toasted Almonds eatingwell.com Total time: 15 minutes Serves: 4 (1 cup per serving) Ingredients 1 pound green beans, trimmed 1 teaspoon extra virgin olive oil ½ teaspoon freshly grated orange zest ¼ teaspoon salt Freshly ground pepper, to taste ¼ cup sliced almonds, toasted (see tip) Preparation Place a steamer basket in a large saucepan, add one-inch of water and bring to a boil. Put green beans in the basket and steam until tender, about 6 minutes. Toss the green beans in a large bowl with oil, orange zest, salt, pepper and almonds.

Herb-Roasted Turkey southernfood.about.com

DIRECTIONS

Total Time: 4 hours | Serves: 8 INGREDIENTS · 1 turkey (about 14 pounds) · 3 tablespoons mixed, chopped herbs (chives, dill, tarragon, rosemary) · ½ teaspoon thyme · ½ teaspoon marjoram · 3 to 4 tablespoons olive oil · Salt and pepper · 1 orange, cut in 2-inch pieces · 1 apple, cut in 2-inch pieces · 1 onion, quartered · Sprigs of fresh herbs

B Well Magazine

November 2013

Heat oven to 450° F. Wash the turkey inside and out; pat dry. Combine the chopped herbs with olive oil. Gently separate the skin from the breast and rub a few tablespoons of the herb mixture under the skin as far back as you can reach. Rub the remaining mixture all over the bird. Sprinkle lightly with salt and pepper. Put orange, apple, onion chunks and herb sprigs in the stuffing cavity. Cover wing tips with small pieces of foil. Roast for 10 minutes. Tent foil loosely over the top of the turkey and reduce heat to 325° F and continue roasting for about 3½ hours longer, or until an instantread thermometer inserted into the thickest part of the thigh registers 165° F.

Tip: To toast sliced almonds, place in a small, dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Easy Baked Apples allrecipes.com Total Time: 1 hour 15 minutes Serves: 6 Ingredients 6 small apples; peeled, cored and halved 2 cups diet ginger ale Cinnamon and/or apple pie spice to taste Directions Preheat oven for 350° F. Arrange the apples into a baking dish with the cut sides facing down. Pour the ginger ale over the apples. Sprinkle with spice. Bake for 1 hour.

healthy bites chew on this

Butternut Squash are in season

FUN F A Squash CT is one of th know e oldest 10,000n crops — some e years by s ate s of s tim s in Meitxe ico.

COMPILED BY HILLARY HAENES

Winter squash (acorn and butternut) are quite different than summer squash (zucchini and yellow crookneck). One of the main distinctions is the outer surface. This pear-shaped squash has a hard exterior making the skin inedible, but it has a very dense and flavorful inside with its sweet and nutty flesh. The tough shell makes winter squash better to store since it has a longer shelf life. This nutritious vegetable is full of vitamins A and C. What’s best about butternut squash is that it can be cooked lots of ways: baked, roasted, mashed, pureed in soup, added to pasta or a top a pizza. SELECT: When picking out a squash, choose one that is rock solid and seems heavy for its size. The skin should be matte — a shiny skin is a sign that it wasn’t ripe when it was picked from the vine. Next, look for a stem as it will help slow down moisture loss. STORE: Keep squash out of direct light and heat by storing in a cool, dry place like a pantry. If stored properly, a whole squash should last up to one month, making it useful to have on hand. A squash that is cut and uncooked should be wrapped in plastic and will last for a couple of days in the refrigerator. PREP: To remove the squash’s hard exterior, first cut it in half and roast it in the oven, then remove the skin with a vegetable peeler. SERVE: The most popular way to eat butternut squash is by roasting it at 400 ° F degrees until it is sweet and tender. To do so, make sure the squash is cut side down, seeded and halved, then put it in the oven. Scoop out the flesh and mash it with a little butter, nutmeg, and salt and pepper to taste.

Pesto Pizza with Butternut Squash

(Jean Kressy, Cooking Light, via myrecipes.com)

Ingredients 6 (1/4-inch-thick) slices peeled butternut squash or pumpkin (about 1/2 pound) 2 tsp. sugar 3/4 tsp. olive oil Cooking spray 1/2 cup (2 ounces) shredded fontina or Gouda cheese Pizza dough 1 (14.5-ounce) can finely chopped tomatoes, drained 1/2 teaspoon dried oregano 1/4 cup pesto 1/2 cup (2 ounces) grated fresh Romano or parmesan cheese

Directions Preheat oven to 400° F. Combine first 3 ingredients in a medium bowl. Place squash mixture on a baking sheet coated with cooking spray. Bake at 400° for 20 minutes or until squash is tender. Increase oven temperature to 450° F. Sprinkle fontina over dough leaving a 1/2-inch border; top with squash mixture tomatoes, and oregano.

Roasted Butternut Squash Ingredients (Ina Garten, foodnetwork.com)

Nutrition Facts: 1 cup butternut squash = 82 cal., 0g fat, 4g sugar, 52% vitamin C, 457% Vitamin A

1 large butternut squash (about 3 pounds), peeled and seeded and cut in 1-inch chunks 3 tablespoons good olive oil 2 teaspoons kosher salt 1 teaspoon freshly ground black pepper Directions

Preheat the oven to 400° F.

butternut squash & apple bisque

B Well Magazine

November 2013

butternut squash ravioli with sage & goat cheese

butternut squash muffins

Place the squash on a sheet pan and drizzle with the olive oil, salt, and pepper and toss well. Arrange the squash in one layer and roast for 25 to 30 minutes, until the squash is tender, turning once with a metal spatula.

Sources: cuesa.org; loc.gov; realsimple.com; theshiksa.com; nutritiondata.self.com

Drop pesto by level teaspoons onto mixture; sprinkle with Romano. Bake at 450° for 20 minutes or until lightly browned.

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EXPERT CONNECT

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What is drop foot & what are some of its symptoms?

}

What

are my orthotic options to help me get back on my feet after acquiring drop foot?

Drop foot is a general term for difficulty lifting the front part of the foot. If you have drop foot, you may drag the front of your foot on the ground when you walk. Drop foot isn’t a disease. Rather, drop foot is a sign of an underlying neurological, muscular or anatomical problem. Sometimes drop foot is temporary and in other cases, drop foot is permanent. If you have drop foot, you may need to wear a brace on your ankle and foot to hold your foot in a normal position while walking. Without a brace, many people substantially increase the risk of catching their toe and falling while walking.

What

causes drop foot?

What

is an

Logan M. Newton, B.O.C.O. Board Certified Orthotist

The most common cause of drop foot is compression of the nerve that controls the muscles involved in lifting the foot. This can happen at the knee or in the lower spine due to an acute injury or during hip, spine or knee surgery. Long-term nerve damage associated with diabetes can also cause foot drop. Other disorders, such as polio, muscular dystrophy, Charcot-Marie-Tooth disease and disorders that affect the spinal cord or brain such as ALS, multiple sclerosis or CVA (stroke) may cause drop foot.

AFO?

The term “AFO” is an acronym for ankle foot orthosis. It is an external brace worn to aid in the function of the foot and ankle to increase balance. In the case of drop foot, the main goal is to lift the foot up during walking to prevent a fall and achieve a more normal walking pattern. Depending on the diagnoses, the braces can be custom made from a thermoplastic, or in some cases, a lightweight carbon fiber brace will be used. In certain cases, electrical stimulation devices such as WalkAide and Bioness can be used to lift the foot and aid during walking for a non-brace option. AFO’s are covered by most insurance plans. If you, or someone you know is suffering from drop foot, call Achilles and see how we can help you reach your goals!

2624 F Street

(661) 323-5944

ACHILLESPO.COM

This article is brought to you by Achilles Prosthetics and Orthotics

November 2013

bwellmagazine.com

wellness & wonder real success stories

Living and Thriving With

Spina Bifida These Two Youngsters Overcome Disorder One Step at a Time WRITTEN BY LISA KIMBLE

Success is to be measured not so much by the position that one has reached in life as by

he has overcome.

“

PHOTOGRAPHS BY APRIL MASSIRIO

the obstacles which

— Booker T. Washington

ALYSSA

If success, as educator Booker T. Washington once said, is to be measured not so much by life’s position as by the obstacles one overcomes, then 19-year-old Alyssa Arana is truly triumphant. Born with spina bifida, a developmental birth defect caused by the incomplete closing of the embryonic neural tube, the bubbly high school graduate is on top of the world these days, having learned to walk with canes just two months ago. “It was scary, when you are with something for so long, and it was very emotional,” Alyssa said. “You grow an attachment.” Her walker, once her constant companion since she was 5, now sits in the corner of her living room. By her side now is a pair of hot pink canes, one with the sticker that reads, “Never give up.” a

“Spina bifida is a part

of who I am and always have been. But [I will] never, ever give up.”

B Well Magazine

November 2013

ALEX Even though they trust her judgment, her parents worry when Jessica is not with a hearing person. “She can’t hear the warning signals that we can,” explained her mom. The screech of a siren or the roar of an oncoming car is not going to alert Jessica to danger; instead she needs to watch her surroundings carefully. At this point in her life, Jessica doesn’t know what career she will eventually pursue. Some days she thinks she might be a beautician; other days she considers going into the family business. But she knows for certain that she wants to someday live by the beach, and she is confident in who she is. “I accept being deaf,” she signed. “I don’t want to be hearing.” (Continued on pg 54)

BORN THIS WAY Like Alyssa, 6-year-old Alex Meyer is reaching for the stars as he shoots hoops in an after-school activity program for children with disabilities, League of Dreams. “The most important thing for me is Alex has the opportunity to play sports and to be part of a team,” said Amy, Alex’s mother. “And you hope your kids will be able to do normal kid things.” Each year, about 1,500 babies are born with the condition that causes damage to the lower extremities and often an abnormally shaped brain, according to the Centers for Disease Control. Most children do not have problems from it; however, in severe cases, walking and daily activities can be difficult without help.

(continued on pg. 58)

November 2013

bwellmagazine.com

wellness & wonder real success stories

He receives physical therapy twice a week and occupational therapy on a third day. At home, Alex moves about by crawling. While at school, he walks only a few minutes at a time. But his limited mobility hasn’t slowed his desire to stay active. His grandfather modified a BMX bike that Alex is able to ride using his hands. Happy-go-lucky, he finished his second season of baseball at FruitvaleNorris Park, and just wrapped up basketball, too. “Playing these sports gives him freedom and he smiles the whole time as he wheels up and down the court,” Amy added.

NOT ALONE Alyssa, who moved to Bakersfield from Ventura a year ago, didn’t learn to walk with the help of a walker until she was 5 years old. She underwent her first of five surgeries immediately after she was born. “The doctors told my parents that I would never be walking,” Alyssa said. Like Alex, her legs are fitted with braces. She also wears a shoe lift. (continued from pg. 57) As for Amy, she developed complications 22 weeks into her pregnancy.

“I can't walk without the braces. My ankles tend to twist and I have no feeling from the ankles down.”

Doctors could not confirm a diagnosis of spina bifida at that time. An amniocentesis later ruled out a chromosome defect, but it made no matter. The Meyers would not consider any other option but full-term delivery of their second child. “There were a lot of tears to start with. It was a shock, but we were relieved to learn it was not chromosomal,” Amy said.

But Alyssa’s world changed earlier this year when she met 26-year-old Misty Diaz, a Bakersfield native and friend of one of Alyssa’s instructors. Misty, who was also born with spina bifida and now works to heighten people’s awareness through social media and a nonprofit she is creating, bonded with Alyssa instantly, and pushed her to move out of her comfort zone.

GETTING MOBILE

“When I was younger, I knew no one with spina bifida. I never had anyone to tell me how life as a teenager was going to be, or how dating would be,” Misty said. “I want these kids and adults to know they are not alone, that what they are going through someone else is going through, too. That you can do anything —nothing is impossible.” After a lunch date, Misty took Alyssa to a park and told her she was going to teach her how to walk.

Alex, a first-grader at American Elementary, receives regular instruction, and a full-time aide assists with his finemotor skills and keeping the blue-eyed, freckle-faced youngster on task. He has undergone 14 surgeries on everything from head to toe, including placement of a shunt in his head and corrective surgery for his bilateral clubfeet. “From the waist down, Alex has difficulties like putting on his shoes, and things we take for granted,” Amy said.

B Well Magazine

November 2013

“Playing these sports gives him freedom and he smiles the whole time as he wheels up and down the court.”- Amy Meyers

“I had her watch the way I walked, fell down, climbed little rocks on water, and went upstairs. I stood by her side and said, ‘Let’s do this together: left foot first, now your right foot …’” Misty remembered. “Even how to fall the right way; these are things no one taught me, but I learned as I went.” Misty was also able to connect four complete strangers, all with spina bifida, including Alyssa, who now support each other. “I started crying when I walked with the canes for the first time. It was so freeing to do something I didn’t know I was capable of,” Alyssa said. a

wellness & wonder real success stories

ONE STEP AT A TIME

The breakthrough has opened up a new world of possibilities. She can do exercises, visits the mall with girlfriends, and takes daily walks of up to a mile-and-a- half. “It is kind of amazing that I am walking more now than I ever have with my walker,” Alyssa said.

But success, one step at a time, hasn’t been without low points of depression; yet, Alyssa said she is much happier now. “I try to smile and laugh — that is my coping mechanism.” At 4-foot-3-inches tall, she is taking time off from school, loves to write and aspires to become a journalist. She hopes to play tennis and one day marry, and have a family. “I have lots to look forward,” she said. “Spina bifida is a part of who I am and always have been. But [I will] never, ever give up.” For more information about spina bifida, visit spinabifidaassociation.org.

8200 Stockdale Hwy, Suite M2 • 396-8000 tfyogurt.com November 2013

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wellness & wonder your body

{fun & interesting facts about your smile} CONTRIBUTED BY MICHAEL THURMAN, DDS, MSD AT THURMAN ORTHODONTICS

Smiling is contagious — that’s not just a saying but rather a fact. Based on a Swedish study, people had difficulties frowning when observing other people who smiled. Share a smile today!

People who smile frequently actually live a longer life — a reported average of seven years longer!

More than 50 percent of people say a smile is the first thing they notice when they meet someone new — more than eyes, smell, hair or clothes combined!

B Well Magazine

November 2013

There are 19 different types of smiles that can be put into two categories: Polite “social” smiles, which engage fewer muscles; sincere “felt” smiles that use more muscles on both sides of the face.

Studies say a beautiful smile can help you get promoted: Smiles make a person seem more attractive, sociable and On average, it takes confident. 22 facial muscles to smile and 37 to frown.

Smiling can relieve stress, which can boost your immune system functions.

Babies start smiling before they are even born.

The enamel on the outer surface of your teeth is the hardest part of your entire body.

Smiling triggers the body to release endorphins and will elevate your mood instantly.

Many diseases are linked to your oral health, including heart disease and diabetes. A healthy mouth leads to a healthier body! brought to you by

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EXPERT CONNECT

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}

Orthodontics in 2013, is it really for children and adults?

What is the best age to bring my child in for his or her first orthodontic appointment? Age 7 is the ideal age for the first orthodontic exam. Seeing a child at this age as their permanent teeth begin to erupt allows us to screen for potential tooth eruption issues or major bite problems. Often times, when these problems are detected early, we can more effectively manage these issues and may allow for less involved orthodontic treatment in the future. What are the benefits of wearing braces or Invisalign? Orthodontic treatment provides the expected cosmetic benefits of perfectly straight teeth and a beautiful smile, but most patients also see the dental health benefits of an improved bite, which leads to healthier teeth and gums for life. A great looking smile can also help someone feel better about themselves with improved self-esteem and higher self-confidence! Is there an age limit for orthodontic treatment? Absolutely not. Orthodontic treatment can be done at any age. A beautiful smile is a great asset at any point in life, and now with advances, such as Invisalign, many adults are able to get the beautiful smile and straight teeth they’ve always wanted without having to wear traditional braces. What is the cost difference between braces and Invisalign? There is no cost difference between braces, Invisalign or Invisalign Teen. Every smile and bite is different, so a complimentary consultation appointment will allow you to personally discuss your case with Dr. Thurman and chose the treatment option that is best for you or your child. Michael M. Thurman DDS, MSD

661-395-0698 1851 Oak Street, Suite B ThurmanOrthodontics.com This article is brought to you by Thurman Orthodontics November 2013

bwellmagazine.com

wellness & wonder what happens when..

{recommendations to consider before traveling a long distance} CONTRIBUTED BY RAY W. WATSON, PRESIDENT OF UNIGLOBE GOLDEN EMPIRE TRAVEL

PLAN EARLY Many people are intrigued by stories of last-minute deals. While bargains happen, a majority of the time the best values are secured by planning in advance. Certainly, the best airline seats and hotel rooms go to those who plan early.

TAKE CARE IN THE AIR A long plane trip can wear you out before your trip even starts. Take care of yourself by drinking plenty of water, moving as much as possible or doing seated exercises to help your circulation. Avoid alcohol, and save the big, special meals for your destination. You’ll feel better upon arrival.

IMMERSE YOURSELF Often long trips mean international destinations. There are many English speakers in the tourism industry in nearly every country, but Americans are notorious for expecting everyone to speak the English language. You’ll connect better if you learn a few words of the local language and have an interest in the customs and culture.

PACKING It’s tempting to make sure you have everything for your special trip. Save the hassle and ever increasing baggage fees by packing light. Worst-case scenario — you have room to bring back a special purchase from your trip.

ON TIME Long trips usually mean a dramatic time change. Going east, you’re likely to fly overnight. Once you get to your destination, avoid the temptation to take a nap during the first day. Instead, push yourself to stay up until it’s dark and get on local time faster. When traveling west, the first day may seem like it lasts forever. Even though it’s likely to be day- light for your trip, try to sleep on the plane.

TWO-SECOND TIP: Alert your credit card company if you’re going to be using your card more than normal from an unfamiliar place and make sure your phone plan allows for international calls.

Sponsored by Uniglobe Golden Empire Travel, 1820 Chester Ave. — 323-1213 — uget.com B Well Magazine · November 2013

wellness & wonder life's questions answered

{what's the best moisturizer for my skin type?} CONTRIBUTED BY JAMIE DEAL, ESTHETICIAN & OWNER OF THE BODY BISTRO SPA & BOUTIQUE

The fall and winter months can leave skin in need of some intense moisture. Don’t let your skin become damaged, dry and dull. Instead, hydrate your skin with the right moisturizer that suits you best. Here are five affordable products for men and women that will leave your face glowing during those chilly days.

acne prone

anti-aging

Clinique Dramatically Different Moisturizing Gel

With a natural approach to fight aging, this product has a unique blend of herbal extracts that gives the skin a more youthful appearance. It will promote an even skin tone, and give a natural glow. $39.

extremely dry skin DermaQuest Skin Therapy Revive Rich This is not your average moisturizer. Made specifically for extremely dry skin, this product deeply penetrates and provides a barrier to stop moisture loss. It’s perfect for those who need intense hydration and moisture. $71.50.

The Baker Family

When it matters most, count on us! Personal care or nursing care at home

H E A LT H C A R E

When Mom or Dad can no longer live alone, call BAKERSFIELD SENIOR PLACEMENT Darlyn Baker RN & family owned

Darlyn Baker, RN Bryon Baker and Chuck Baker

4801 Truxtun Ave.

395-1700 (661)395-1700

www.MyBakersfieldHealthcare.com

B Well Magazine

November 2013

normal to oily

It Works! RepairAge 1.0

Easily used for men and women alike. This product is great for acne prone/break out skin. Its oil-free gel texture won’t clog the pores. It contains vitamin E and other anti-irritants that help reduce inflammation. $26.

Aveeno Positively Radiant Daily Moisturizer SPF 30 For normal to slightly oily skin types. This product is very lightweight, leaving the skin dry, which is great for following with your daily makeup routine. $15.

just for him MD Solar Sciences Daily Anti-Aging Moisturizer SPF 30 MD Solar works amazing with the science of a man’s skin. With its anti-inflammatory properties, this is a great alternative for your aftershave. This moisturizer has nine powerful wrinkle-fighting antioxidants, and as a bonus, it’s 24-hour time release formulation will last through all of your day’s activities. $68.

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EXPERT CONNECT

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How do I enjoy the holiday season with my loved one gone?

DO I STILL HAVE TO CARRY ON THE SAME HOLIDAY TRADITIONS AFTER THE DEATH OF A LOVED ONE?

Those who are grieving may find it difficult to carry out the same holiday traditions since their loved one is no longer with them to celebrate. When a death is experienced, those traditions may not bring as much happiness as before. Therefore, it is OK to create new traditions. For example, if you hosted an annual holiday dinner, the bereaved individual might consider asking someone else to host the dinner. If multiple Christmas cards were mailed, the bereaved person might not have the energy to write out multiple letters. So, one can consider mailing out fewer letters or none at all.

DO CHILDREN GRIEVE DURING THE HOLIDAYS?

Children are sometimes called the “forgotten grievers.” Children also grieve and may express their grief with feelings of sadness or even anger. If children have lost a family member, one can consider doing an activity that memorializes their loved one. Some activities that can help the children with their grief are planting a tree or creating an ornament in the person’s honor. Other activities that can be done are lighting a candle in their honor at the holiday dinner or placing a picture of the loved one in a special place.

}

HOLIDAYS ARE FILLED WITH SO MANY EXPECTATIONS, SUCH AS HAPPINESS AND JOY, IS IT ACCEPTABLE TO BE SAD?

Yes, it is OK. However, if this is your first year without your loved one, you will likely experience more sadness than joy. Holidays are filled with television commercials of people being happy and singing holiday songs. But for someone grieving, it is fine not to be happy. Allow yourself private moments to experience your grief and cry. Crying will help heal your heart.

For more information about Hoffmann’s Grief Support Groups, call 410-1010 or visit hoffmannhospice.org.

This article is brought to you by Hoffmann Hospice

wellness & wonder gardening

Holiday Centerpieces CREATING

CONTRIBUTED BY JANIE GOLDBERG OF LOG CABIN FLORIST

With the holidays fast approaching, we often get caught up in the excitement of planning, shopping and decorating. When decorating for the fall and winter seasons, our mind wanders to the sights and smells that surround us and the sense of home they provide. Every holiday at Log Cabin Florist, we stock a large variety of fragrant, seasonal greenery that become the base for fresh arrangements and centerpieces. Long-lasting, the greenery fills homes with soothing scents that create a calm, warm and relaxing atmosphere, as well as adding beauty to any décor.

You'r e

vited Log invitesCabin Floris t you to ou celebr r 75th annivattend ation o e r to 8:3 n Nov sary 0 . a tour pm. Come 25, 6:30 & why w let us sho in, take flower e are in lov w you e with s & the they b happiness ring!

PHOTOGRAPHS BY APRIL MASSIRIO

Yellow Alstroemeria & stem-dyed Solidago

Thanksgiving

Orange Asictic lilies & Italian Ruscus

Christmas Red Carnations, white Lisianthus, White Spider Mums, red berries & assorted fragrant Evergreens

White Spider Mums, White Stargazer lilies, sprayed Italian Ruscus & fragrant Evergreens

For do-it-yourself decorators, we offer the opportunity to design a welcoming custom holiday wreath for your home with classes led by talented, experienced designers on Nov. 30.

Sponsored by Log Cabin Florist · 800 19th St. · 327-8646 · logcabinflorist.com

B Well Magazine

November 2013

New Years

ƚ ZŽƐĞǁŽŽĚ͕ ǇŽƵ͛ůů ŚĂǀĞ ŶĞŝŐŚďŽƌƐ ǁŚŽ ĂƌĞ ĨƌŝĞŶĚůǇ͕ ǀŝďƌĂŶƚ ĂŶĚ ƌĞĂĚǇ ƚŽ ǁĞůĐŽŵĞ ǇŽƵ ƚŽ ƚŚĞ ĐŽŵŵƵŶŝƚǇ ƚŚĞǇ ĂĚŽƌĞ͘ Ɛ Ă ƚƌƵƐƚĞĚ <ĞƌŶ ŽƵŶƚǇ ĐŽŶƟŶƵŝŶŐ ĐĂƌĞ ƌĞƟƌĞŵĞŶƚ ĐŽŵŵƵŶŝƚǇ͕ ƐƵƉƉŽƌƚĞĚ ďǇ ƚŚĞ ĮŶĂŶĐŝĂů ƐƚƌĞŶŐƚŚ ĂŶĚ ƚƌĂĚŝƟŽŶ ŽĨ ,Kt͕ ǁĞ ŚĞůƉ ǇŽƵ ĞůŝŵŝŶĂƚĞ ĨƵƚƵƌĞ ǁŽƌƌŝĞƐ ƐŽ ǇŽƵ ĐĂŶ ĨŽĐƵƐ ŽŶ ƚŚĞ ŵŽƌĞ ŝŵƉŽƌƚĂŶƚ ƚŚŝŶŐƐ ŝŶ ůŝĨĞ͘ Ăůů 1.866.483.3948 ƚŽ ƐĐŚĞĚƵůĞ Ă ǀŝƐŝƚ ĂŶĚ ĚŝƐĐŽǀĞƌ ĞǀĞƌǇƚŚŝŶŐ ƚŽ ĂďŽƵƚ ZŽƐĞǁŽŽĚ͘ Rosewood in Bakersfield, California, is owned and managed by ABHOW, a California nonprofit public benefit corporation. ABHOW is a nonsectarian corporation, serving seniors through quality retirement housing since 1949. State of California License #150400536, DHS License #120000165, Certificate of Authority #114.

ϭϯϬϭ EĞǁ ^ƟŶĞ ZŽĂĚ ĂŬĞƌƐĮĞůĚ͕ ϵϯϯϬϵ ǁǁǁ͘ZŽƐĞǁŽŽĚZĞƟƌĞŵĞŶƚ͘ŽƌŐ

creating awareness b the cause

{Community Action Partnership of Kern Food Bank- feeding the hungry for 30 years} WRITTEN BY MICHAEL WAFFORD

Since 1983, the Community Action Partnership of Kern Food Bank has fought to gather food to alleviate hunger in our county. Today, it continues to distribute perishable and non-perishable food to families at 102 distribution centers and food pantries, which provides food for more than 100,000 people per year. As the largest food assistance program of its type in Kern County, the food bank serves the 21 percent of residents who are food insecure.

“Just being aware that

there are people in the community that you live in who are hungry and food insecure is an important step. -Pam Bernhart

”

“We serve all of Kern County, which is about the size of the state of New Jersey,” said Pam Bernhart, community outreach specialist for the food bank. “It includes our outlying areas like Arvin, Lake Isabella (and) Delano.” Food is distributed through the food bank’s Emergency Food Assistance Program. The student-run pantry and the after-school snack program staff also work tirelessly to improve the quality and variety of fare the food bank distributes. The nonprofit has consistently expanded its reach and available services because of community contributions. The food bank has also increased its ability to distribute and store food. This year, it replaced the older refrigeration system with a newer 40,000-square-foot unit that tripled the amount of fresh food it could store. Fresh and non-perishable food is often received from private and public businesses, but Bernhart said every person can help make a difference. “It’s amazing how much one can of food can make,” she said. “We received about 34,000 pounds of food during the Kern

County Fair’s “Feed the Need Food Drive” day last year just because people brought one or two cans.” Outside of its pantry and Emergency Food Assistance Program, the partnership’s food bank has worked on providing more for school-age children, including those who rely heavily on the Back Pack Buddy Program in the McFarland, Lamont and Lost Hills areas. That program gives low-income children a backpack filled with healthy, easy-toprepare food for the weekend. Because of this, non-perishable and kid-friendly foods are always in demand at the food bank. The partnership hopes to expand the program to more schools, and assist more overall during the winter and spring breaks, Bernhart said. For the entire month of December, the partnership’s food bank will be partnering with Marie Callender’s Restaurant and Bakery for its annual Dine-in for Dollars event, where a portion of each purchase, with a flier, will go toward the food bank. There are several other ways to contribute to the program, too. In addition to helping at distribution sites, volunteers can organize food drives in their neighborhoods or donate time at special events, Bernhart said. “Just being aware that there are people in the community that you live in who are hungry and food insecure is an important step.”

Talking numbers Jan. 1, 2013 to June 30, 2013

5,516 volunteers 11,199.5 hours of volunteer work

3,887 people received

23,322 food boxes 3,726,667

pounds of food distributed

General Facts

bank distribution sites countywide 102 food

7.9 million

tons of food provided to families in 2012 received food 126,856 families aid in 2012

255 students provided with the Back Pack Buddy Program in the Lost Hills, McFarland and Lamont areas.

58%

of those who receive food aid are children.

21 %of Kern County residents are food insecure. the food bank services

8,161 square miles Food Bank uCAPK Volunteer Info Phone: 398-4520 Address: 1807 Feliz Drive Email: info@capk.org Facebook: CAPK Food Bank

B Well Magazine

November 2013

creating awareness some kind of wonderful

{Tom Xavier – Event Planner & Owner of WhirlWind Productions} WRITTEN BY HILLARY HAENES

PHOTOGRAPH BY APRIL MASSIRIO

“If I am able to help raise money for a struggling charity or even get their name out in a positive way, then I am all in.”

ing, a couple of ladies from the Kern County Superintendent of Schools Office helped change his mind. Tom, they thought, is a perfectionist with a “wicked sense of humor” and should establish his own event planning business. That’s when WhirlWind Productions was born. “If I am able to help raise money for a struggling charity or even get their name out in a positive way, then I am all in,” said Tom, 49. “But most of all, I like to help bring awareness of what’s going on.”

It all began in 1987 when Tom Xavier started planning events as a total fluke for a major hotel and casino in Lake Tahoe. With a $500,000 budget, he planned a three-day event. Now 26 years later, Tom is still orchestrating parties, but for good causes and as his passion.

WhirlWind Productions In the mid-1990s, Tom was approached by local nonprofits to produce their events. Thinking it would be a huge undertak-

Enchanted Forest One of the biggest charity events Tom puts on each year is Enchanted Forest, which he thought to start 12 years ago when he was holiday shopping with a friend, who asked him what he wanted for Christmas. Tom thought about it, and said he wanted a lot of things, but needed nothing. When Tom came across the Holiday Cottage — a shop organized each year by Kern County Department of Human Services

to fulfill wishes for underprivileged children — a light bulb went on. Tom decided to throw a holiday party and turn it into a charity event. His first was a gathering of about 25 people, who brought toys to donate to children with AIDS. Each year after, Tom’s annual party grew. This year’s Enchanted Forest is estimated to have 300 guests at Stockdale Country Club. It will benefit the Wounded Heroes Fund of Kern County, dedicated to providing assistance to brave servicemen and women returning home. It will feature a live and silent auction, dinner and entertainment, and a drawing for beautifully decorated Christmas trees.

Let Them Eat Cake Tom is most happy, he said, hanging out at home with his partner of nearly 14 years, Matt Moss, and their five dogs and two cats, all rescue animals. He also loves to cook and will attempt almost any recipe, including delectable cakes.

“I have a downfall for sweets,” said Tom, who gets most of his exercise in his wheelchair, which he said gives him upper body strength. His love for the kitchen led to another fundraiser last year called Let Them Eat Cake. In the fundraiser, people choose from three different cakes, and each one is handcrafted. The cakes are available twice a year with a tax donation of $100 per cake. This year’s spring-summer edition benefited the Wounded Heroes Fund. The fall-winter’s donations will go toward Comprehensive Blood & Cancer Center’s Pediatric Transportation Program, which offers free transportation to Los Angeles for children battling cancer and receiving treatment. For more information on WhirlWind Productions or to contact Tom to place your order for a cake before Dec. 23, call 204-7799 or email tjxavier@aol.com. For tickets to the Enchanted Forest, visit kernenchantedforest.com.

Tom’s Tips on Paying It Forward

Do something you like. Pick something you enjoy doing. If it is cooking, then help out in a soup kitchen. If it’s gardening, work in a community garden. Or if you like reading, read to the blind or elderly.

B Well Magazine

November 2013

Every little bit helps, no matter how big or small. Collect non-perishable food items at your next birthday party in lieu of gifts. Put together a birthday bag for a child living in a shelter. Adopt or foster a pet.

Spend quality time with loved ones.

One man’s trash is another man’s treasure.

Get a group of your friends and family together and offer help to a nonprofit or community-based organization.

I don’t throw anything away. I keep a stack in the garage. Down the road, someone might need something, or host a garage sale and give the proceeds to a local charity.

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} What is the connection between diet & sleep EXPERT CONNECT

So you’ve been trying to eat healthy and you exercise as often as you can, but you still can’t drop that last five pounds, and you still have low energy levels. What’s missing? What’s missing is the third piece of the good health trifecta: sleep. Most of us do not get enough sleep, and far more are not getting true, regenerative sleep for various reasons. How you sleep can affect your heart, circulation and brain function. What you eat and when can affect your quality of sleep, your weight and your body’s ability to heal itself.

Here are some simple diet tips to optimize your sleep: Eating Too Much or Too Little Can Disrupt Sleep — Eat about three hours before you sleep, and a light snack about an hour before sleep. Avoid High Fat Foods Late in the Day — Fatty meals can affect your body chemistry during sleep, and can disrupt sleep in other ways because of indigestion. Alcohol — Yes, a small amount can help you fall asleep, but too much will have the opposite effect. It is also dehydrating, which can lead to sluggishness the next day. Caffeine — Of course, we know that caffeine can disturb our sleep. But are you aware of where it might be hiding in your diet? Chocolate, certain kinds of ice cream and tea all contain caffeine. The Magic of Milk & Honey — The old adage about a warm glass of milk is true! Milk contains tryptophan (the chemical that makes you tired after a Thanksgiving turkey feast), which will help make you sleepy. Adding a little honey to your warm milk will boost the effect. Banana and milk is another good combination — the B6 in the banana is a tryptophan booster as well. And a good ol’ bowl of cereal, hot or cold, is always a good bedtime snack.

Once you have a handle on your diet, come see one of our friendly mattressologists to find the perfect mattress for your perfect night of sleep. There is something for everyone, and everyone needs better sleep!

Bakersfield’s sleep experts.

White Ln. & Wible Rd. • 396-8400 Brimhall Rd. & Calloway Dr. • 241-9329

www.zsplease.com

This article is brought to you by Urner's Z's Please Sleep Center November 2013

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GO RED GIRLFRIENDS SPONSORED BY BAKERSFIELD HEART HOSPITAL & THE AMERICAN HEART ASSOCIATION AUGUST 29 HELD AT SUSTENANCE 101 PHOTOS BY BRIAN N. WILLHITE

Brenda Quirling & Suzanne Smoot

Dr. Sarabjeet Singh & Amy McGuire

Liz Stuart, Geri Spencer, Margaret Riley, Joyce Bagsby & Gwendolyn Sewell

Brenda Hallum & Sammye Dickard

Christine Fonseca & Lorena Delgado

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OUT OF THE DARKNESS COMMUNITY WALK AMERICAN FOUNDATION FOR SUICIDE PREVENTION SEPTEMBER 14 BEACH PARK PHOTOS BY APRIL MASSIRIO

Kassie White, Denis Rhodes & Colby Landry

Danielle & Doug DeGeer

Ty Soto, The Carrol Family, Ellen Eggert, Patty Lewis Reynolds with Roy & Terry Burlingame

Tom Pohnson & Terri Terrazas

Mayor Harvey Hall & Dave Taylor

The Sanchez & Lupercio Families

Simirah Hussain, Maribel Mojica & Brandon Sanchez

Kristen Chavez, Monica Daniel with Able & Sarah Ozuna

Kristin Carpentiero & David Delgado

2 9 0 0 C AT T L E D R I V E B A K E R S F I E L D, C A 9 3 3 0 4 • 6 6 1 . 8 4 3 . 7 8 8 8 • F I AT U S A O F B A K E R S F I E L D. C O M

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Jean Scheiber, Orlando Trevino & Janet Ursery

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Vincent & Erin Sorena with Alexandra & Justin Batey

ARTFEST BENEFITING THE BOYS & GIRLS CLUBS OF KERN COUNTY SEPTEMBER 21 HELD AT MOOREA BANQUET CENTRE PHOTOS BY CARLA RIVAS

April Wheeler & Christal Wuest

Kimberly & John Spires

Marc and Shannon Caputo

Maria and Julian Herrera

Robin Bunyan, Kristin Weber, Kelly & David McCarthy

Amy & Brandon Carey

BAKERSFIELD

CHRYSLER JEEP

3101 Cattle Drive • Bakersfield Auto Mall • (661) 832-3000 • www.drivecj.com

AUTISM ON THE RUN - BENEFITING HEARTS CONNECTION AND CENTER FOR FAMILIES OF CHILDREN WITH DEVELOPMENTAL DISABILITIES SEPTEMBER 28 HELD AT CAL STATE BAKERSFIELD PHOTOS BY APRIL MASSIRIO

Anne, Addison & Emily O'Bannon

Aaliyah, Aaleyah, Andralette & Falon Wilson

Rick Moore, Michelle Flore, Kim & Ryan Espinoza, Destiny Ryan & Isabella Borreli

BAKERSFIELD

CHRYSLER JEEP® W W W. D R I V E C J . C O M

Jimmy & Amanda Sisneros

Mark Waybright, Sonja Reyes & Heather Waybright

Cori Kitchen, Stephanie Marina & Julie Liebel

Kyli Lyday, Lluvia Rangle, Gerald Lavarias, Pamela Garde & Yesica Pantoja

Ryan Pritchard, Andy Pollock, Derek Hudgens, Rodrigo Morales, Lauren & Jeff Fisher

Matthew, Tammy & Paul Reynolds

BAKERSFIELD

CHRYSLER JEEP

3101 Cattle Drive • Bakersfield Auto Mall • (661) 832-3000 • www.drivecj.com

BMW of Bakersfield

5400 Gasoline Alley 路 Bakersfield, CA 661.396.4040 bmwbakersfield.com

Kristie Martin, Santiago Martin & Jeff Sabo

Chris Eucce, Aaron Dow, Doug Randall & Randall Woodard

Justina Sierra, Claudia Udy & Veronica Salazar

VOLKSLAUF- THE ULTIMATE CHALLENGE BENEFITING TOYS FOR TOTS & OTHER KERN COUNTY ORGANIZATIONS OCTOBER 12 HELD IN NORTH BAKERSFIELD PHOTOS BY BRIAN N. WILLHITE

Travis & Richard Reynertson

Dicky Mulyana & Susie Pence

Claudia Arredondo & Erica Ballesteros

Josh Barajas, Brandon Magno, Michael Lu & Nathan Samora

Adam Pope, Holli & Kelli Capilla with Jodi Pope

Gloria Sanchez & Elisha Villanueva

THE ALL-NEW BMW 320i. STARTING AT $32,500. 5400 Gasoline Alley Dr. Bakersfield, CA 93313. (661) 396-4040

漏2013 BMW of North America, LLC. The BMW name, model names and logo are registered trademarks.

3RD ANNUAL GOLF FOR BRAIN INJURY TOURNAMENT BENEFITING THE BRAIN INJURY ASSOCIATION OF CALIFORNIA OCTOBER 14 HELD AT BAKERSFIELD COUNTRY CLUB PHOTOS BY APRIL MASSIRIO

BMW of Bakersfield

5400 Gasoline Alley 路 Bakersfield, CA 661.396.4040 bmwbakersfield.com

Elain Solan, Ursula Pesta & Paula Daoutis

Gus Theodore, Bill Solan & Rich Gilkey

Frank & Joe Roberts, Noel Delosreyes & Frank Bacus

Robin McGarrah & George Daoutis

Cari Cowling & Chris Zvech

Jerry & Betty Chicca, Jerry Mejia & Antone Chicca

Tony Denesha, Frank Taylor & Scott Denesha

Dave & Teri Graft, Nora Middleton & Bod Wharton

Jason Mundorf & Travis Adams

THE ALL-NEW BMW 320i. STARTING AT $32,500. 5400 Gasoline Alley Dr. Bakersfield, CA 93313. (661) 396-4040

漏2013 BMW of North America, LLC. The BMW name, model names and logo are registered trademarks.

last look life & happiness

Dinner Party take your festive social gathering from mayhem to magical

how to plan a stress-free

{SAMPLE MENUS} Healthy Make Ahead Menu Cucumber Slices with Chickpea Puree & Thyme Spinach Salad with Pomegranate & Avocado Chicken with Mustard Greens, Olives & Lemon Orange-Walnut Olive Oil Cake with Sweet Yogurt (Recipes at wholeliving.com)

Vegetarian Menu Creamy Mushroom Phyllo Triangles Lemony Kale Salad Pumpkin Ravioli with Gorgonzola Sauce with Roasted Root Vegetables & Walnut Pesto Spiced Winter Fruit (Recipes at cookinglight. com)

N BAUER, BY COLLEE ER, A D TE U IB TR TH MO CON FAIRY GOD . OWNER OF VENT PLANNING CO E & G WEDDIN

{PARTY HOSTING 101} No Royal Feast Necessary Keep it simple. Use fresh ingredients that pack a healthful punch. Think about dishes with kale (queen of greens), salmon, chicken (vitamin B12) and spinach or walnuts (magnesium). Make Believe Pretend your dinner party is the day before its date. When your actual day arrives, you will have already made

those three last-minute trips to the store and you can instead, find a few minutes for yourself. Walk around the block or do a little yoga and get ready with the luxury of time.

should be helping. Let them know you’re grateful they came, enjoy their company and conversation. If you are having a good time, they will have a good time.

Charm & Enchant Your guests are only as relaxed as you are. If you are constantly running around and fussing over things, then your guests will feel like they

{WAVE YOUR WAND}

{IN FESTIVE FASHION} Not So Cotillion Party punch is retro chic. This social and engaging drink has made a comeback! It takes the pressure off the host and there are now hundreds of cocktail concoctions. Try Pineapple Mint Punch, Winter Sangria or Spiked Sparkling Cider. Find recipes at realsimple.com. Feed The Kingdom Send guests home with extras. Buy Chinese to-go boxes so everyone can pack some food to go. It’s a real treat to have holiday leftovers when you didn’t even cook! Reason For The Season Play the gratitude game. Ask everyone to write something they’re grateful for on a small card and drop it in a bowl (or pumpkin, cornucopia, stocking). During dessert, invite guests to pull a card and read it aloud. Being thankful brings out the good in everyone.

B Well Magazine

November 2013

Change Your Décor Instantly Candles, candles, candles. Some of the discount retailers sell little votives in multi-packs. Pick up several dozen, place them everywhere it’s safe and light them just before guests arrive. (Don’t forget to turn off most of your other lights!) Watch your home fill up with a soft, welcoming glow. No Chamber Orchestra? Go tech. Technology allows you to have as much or as little control over the music as you’d like. Try creating a playlist on your iPod for the occasion, but don’t forget to add some jazz or party songs to your holiday mix to avoid burnout! A simpler option would be to set Pandora to a favorite station or just turn the TV on to a holiday music channel (and shut the cabinet doors).

{TIMELINE}

Stick to a timeline so that you can plan and prep in advance and aren’t stressing out with last minute details. 4 weeks out: Invite your guests. During the holidays, it’s never too early. Call them, email them, Evite them — just invite them. 2 weeks out: Plan your menu, make a shopping list and make the recipes you can freeze. 1 week out: Buy non-perishables, call your guests, give them necessary details and make your playlist. 3 days out: Finish shopping, pick up table flowers and prepare makeahead dishes. 2 days out: Shine silverware and crystal, find a station for your punch bowl and set your dining table. Day of: Sleep in, go for a walk, prepare final dishes, light the candles, breathe in, breathe out and enjoy.

New tax limitations for 2013 continue to provide significant tax benefits to small business owners.2 Now when you purchase qualifying GM vehicles for your business before 12/31/13. You could earn a tax deduction of up to $500,000. Plus you can take advantage of other available incentives to really increase your savings.

GM VEHICLE DEDUCTION ELIGIBILITY There are some limitations to the expense deduction, including vehicle eligibility.

Up to $11,1603

Up to $25,0004

total deduction per vehicle

Up to $500,0001 total deduction [Aggregate, no per-vehicle limit]

Chevrolet Camaro

Chevrolet Avalanche

Chevrolet Express Cargo

Chevrolet Corvette

Chevrolet Express Passenger 1500

Chevrolet Express Cutaway

Chevrolet Cruze

Chevrolet Silverado (short box)

Chevrolet Equinox

Chevrolet Suburban

Chevrolet Express Passenger 2500 and 3500

Chevrolet Impala

Chevrolet Tahoe

Chevrolet Malibu

Chevrolet Traverse

Chevrolet Express Passenger 2500 and 3500

Chevrolet Sonic

Chevrolet Silverado Chassis Cab

Chevrolet Spark Chevrolet SS Sedan Chevrolet Volt

For additional business savings opportunities, ask your dealer about the GM Business Choice Program, or visit gmbusinesschoice.com for program details and vehicle eligibility 1 The tax incentives are available for depreciable tangible property that is acquired by purchase for use in the active conduct of a trade or business. Additional limitation based on purchases - for the 2013 tax year, the aggregate deduction of $500,000 under Internal Revenue Code Section 179 is most beneficial to small businesses that place in service no more than $2,000,000 of â&#x20AC;&#x153;Section 179 proprtyâ&#x20AC;? during the year. Certain vehicles, models, and restrictions apply. Consult your tax professional for details. 2 Each individualâ&#x20AC;&#x2122;s tax situation is unique, therefore, please consult your tax professional to confirm vehicle depreciation deduction and benefits. For more details, visit irs.gov, or calculate your bonus depreciation, visit depreciationbonus.org.

For vehicles that qualify as passenger automobiles under the Internal Revenue Code, there is an $11,160 per-vehicle depreciation deduction cap. For vehicles that qualify as sport utility vehicles under the Internal Revenue Code, there is a $25,000 per-vehicle depreciation deduction cap.

3 4

7IBLE 2D s "AKERSFIELD #! s 7AY!UTOMOTIVE COM Brian Ek, Manager 661-201-7437

Bryan Fahsbender, Mgr 661-344-2800

Art Montsinger 661-978-7015

Bert Roberts 661-204-6026

Joseph Wilkerson 661-201-7459

Ric Steiner 661-889-5305

Carlos Gonzales 661-427-9050

Do it for your husband. Do it for your parents. Do it for your kids.

DO IT FOR YOU.

Commit to a few simple steps that could help keep you on the path to a healthy future; make the Breast Health Promise. It's quick, easy, and won't cost you anything. We'll even help you keep that promise with information on breast health and reminders for important screenings. Be sure to share with the other women in your life and ask them to make the Breast Health Promise too. Make the Breast Health Promise at MyBreastHealthNetwork.org