Beyond
January 2014
The Acorn
Building a better YOU olympic athletes Lifetime Fitness Secrets From World Class Medalists OUt of the box Farm Fresh Food Delivered To Your Door Indulge Yourself What Science is Saying About Life’s Simple Pleasures
greet the day
Kick-Start the Morning With Simple Yoga Stretches
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table of contents
January 2014
Features 36 The Healing power of simple pleasures
21 where to get the greens
Laugh, love, lose yourself in music or along one of nature’s trails. It’s all good medicine.
WHEN
24 what’s happening
40 A week with the wellness kitchen
Five healthy meals you can prepare in under 30 minutes directly from the California Health & Longevity Institute.
There’s a lot going on around town this season.
WHERE
26 Get equipped to stay fit
46 Stages
Farmers markets are popping up all over. Here are the ones closest to home.
30
Man’s life cycle has fascinated for centuries. Beyond brings ancient wisdom about life’s stages into the 21st century.
Visit five fitness specialty stores in the area.
WHY
30 foods with benefits
Departments 10 Letters from beyond
Greetings from the publisher and editor.
WHO
14 Athlete for the ages
Former Olympic athlete Terry Schroeder stays in shape 20 years after the games.
17 Going the Distance
Olympic bronze medal winner Deena Kastor offers advice on staying fit.
These super foods really pack a punch of essential nutrients in every bite.
33 SUper herbs and spices
Here are a few ways to add health-boosting vitamins and minerals along with flavor.
34 when food puts up a fight
Understanding food allergies.
HOW
56 How to greet the day
24
A sequence of gentle yoga poses can help prepare you for just about any challenges the day may bring.
ACORNUCOPIA
63 HiGH-Tech fitness tools
WHAT
FINAL WORD
18 Eating outside the box
These folks deliver farm fresh produce, local meat and dairy products, wine and cheeses right to your doorstep.
Smartphone apps and cool new gadgets can help you stay moving and motivated.
74 Seize the Day
18 56 50 Get fit
What people are doing to get in shape while having a great time doing it.
52 Time to move
Crossfit classes, yoga studios, Zumba sessions—it’s all in our listing of some of the local places to get your act in gear.
On The Cover:
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Letters
Welcome
January heralds new beginnings, as does this issue of Beyond the Acorn. As we find ourselves on the other side of the holidays, I know many people— myself included—have succumbed to tasty temptations of food, drink and indulgences. From Halloween to New Year’s Day, I have happily embraced the revelries. One smidge of taste here, a forgotten exercise session there couldn’t possibly make a difference . . . could it? Alas, the forgotten regimens and sly increases in sugary treat intake do have a way of catching up with me. So as I dust away the chocolate chip cookie crumbs and put away the holiday baking toys, I’ve become more receptive to making new changes toward a better self. The vision for Beyond’s health and wellness issue is to capture the spirit of “Building a Better You.” Within these pages, we delve into different topics concerning personal fitness, nutrition and general wellness. Besides creating more nutritious meals, why not take up a new activity? An unfamiliar pursuit refreshes the mind and spirit as well as the body. The activity can be indoors or outdoors, in solitude or with friends. There are so many groups and classes from which to choose. Experiment with something fresh and possibly out of your comfort zone. You might laugh and mark it off as a “Glad I tried it!” or “Oh, no, I won’t do that again!” Or you might possibly discover a passion you would never have realized otherwise. The benefits will be yours to enjoy for a lifetime. Our time and place create a perfect environment for “Building a Better You.” I grew up in New Jersey, and my family and I were always thrilled by the winter box of oranges that would arrive from our California relatives. Today we are lucky to live in a place where we have access to so many options for improving our health. Pick from Bikram yoga or mountain biking; take up tai chi or surfing; stimulate your body and blow away any stress. We truly live in the land of plenty, that offers abundant varieties of foods, fun and unique lifestyle opportunities. With the multitude of healthy choices that are available, there is bound to be something that speaks to your soul. We at Beyond the Acorn endeavor to give you some ideas and local places to find new experiences and healthy habits. Feel free to share your thoughts with us. Me, personally? I’m putting down that truffle and putting on my new hiking shoes to look for some undiscovered trails. Hope to see some of you out there.
Lisa Rule, Publisher lisabeyond@theacorn.com
10 beyond The Acorn.com | january 2014
Healthy living is a carrot dangling from the end of a stick for many of us. We ache to feel good, look better and take on each day as if it’s our best on earth. Truth is, though that carrot may remain just out of reach, each time we take a positive step toward improving our lives by taking care of ourselves and others, we get to nibble a bit of the sweet prize. In this issue of Beyond the Acorn we touch on lots of ways to achieve greater well-being. “Get Fit” surveys 10 of the hottest trends in exercise today. Once you’ve exhausted those fun and effective workouts, we challenge you to turn the page to explore our list of local businesses that specialize in helping you burn calories and tone your body. Our “how to” story introduces a series of gentle yoga stretches that can help you get every day off to a good start. Once you’re up and moving, check out some of our high-tech tools to bring your exercise regimen into the 21st century. We could barely scratch the surface on the mountain of apps designed for fitness, but join us as we give it a try with innovative apps like Pocket Yoga, Gratitude and Mt. Everest. To fuel the body that you’re getting in gear, we visited the California Health & Longevity Institute in Westlake Village. Paulette Lambert, the institute’s director of nutrition, told us that a repertoire of 10 healthy and easy-to-prepare entrees is a great start for any health-minded home chef. She shared five good-for-you meals that are temptingly delicious and can be completed in less than 30 minutes. That gets us halfway to our goal. In “Eating Outside the Box,” we’re introduced to a collective that home delivers seasonal goodies grown or made locally and provides suggestions on how to integrate them into your family’s daily fare. It’s an omnivore’s dream come true. And it goes well with our display of “Foods with Benefits” and “Super Herbs and Spices.” I can almost hear your body sing with delight. There are several other stories in this issue that we hope will pique your interest, such as how science is showing that many of life’s simple pleasures are quantifiably healthy (yes, that includes laughter, music and sex!). Then we bravely sum up the entire human life cycle by looking at the “Stages” of living through the eyes of an ancient philosopher, the classic Bard of the Renaissance and local health experts. We’re proud to deliver this richly packed issue of Beyond the Acorn to your home and trust that you’ll find some tasty tidbits to take from its pages. Can’t wait to visit you again in April with great ideas for Outdoor Living. Until then, be well.
Leslie Gregory Haukoos, Editor-in-Chief beyond@theacorn.com
Beyond The Acorn
Publisher Lisa Rule Editor-in-Chief Leslie Gregory Haukoos Advertising Director Nick Oliveri Creative Director David McMartin art director Timm Sinclair photography director Richard Gillard
editorial Consulting editor Kyle Jorrey Contributing Writers Stephanie Bertholdo, Anna Bitong, Stephanie Guzman, Ela Lindsay, Gabrielle Moreira, Erin Newman, Darleen Principe, Karma Christine Salvato Copy Editors Idie Emery, Carol Pond, Erin Newman
advertising account executives Mona Uttal, Richard Singer, Sue Martin, Jennifer Carlo-Valdez, Diane Verner, Robin Morbeck, Chanda Losey, Stacey Janson
photoGRAPHY staff photographers Michael Coons, Iris Smoot
art contributing designers Sarah Ely, West Ma채tita, Beth Thayer WEB DESIGNER Beth Thayer
Administrative controller Andy McGinnis administrative assistants Marilyn Burin, Donna Bondy Beyond the Acorn is published by the Acorn Newspaper Group in association with J. Bee NP Publishing, Ltd. All correspondence should be addressed to 30423 Canwood St., Ste. 108, Agoura Hills, CA 91301 818-706-0266 for editorial comments: beyond@theacorn.com for advertising: beyondsales@theacorn.com www.beyondtheacorn.com
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Athlete for the Ages
Terry Schroeder maintains his healthy physique The soon-to-be captain of the U.S. team was caught completely off guard. “She went on 20 years after competing in the olympics Written by KYLe Jorrey Portrait
I
n 1982 Terry Schroeder, then attending chiropractic school in Northern California while he trained with the U.S. men’s Olympic water polo team, received a call at his Sunnyvale home. The woman’s voice at the other end of the phone was unfamiliar. “She said she was the secretary for Robert Graham—and I had no idea who Robert Graham was—and she said, ‘Robert is interested in you being the model for his gateway statue,’” Schroeder recalls. 14 beyond The Acorn.com | january 2014
to tell me it’s a naked statue, and I said, ‘I don’t think so.’” Graham, as Schroeder would later learn, was at the time one of the country’s most respected sculptors, a man whose towering works would later be seen by tens of thousands of people each day in the nation’s largest metropolitan areas. Later known for his public commissions of famous figures, including boxer Joe Louis in Detroit and musician Duke Ellington in New York, Graham was tapped to create a sculpture for the 1984 Olympic Games in Los Angeles, the first Summer Games in the U.S. in 52 years. The piece was to be unveiled
Photo Courtesy of Terry Schroeder
in front of the L.A. Memorial Coliseum three months before opening ceremonies, a symbol of the spirit and tradition of the games. Urged by family and friends to reconsider, Schroeder accepted an offer to visit Graham’s Venice Beach studio to hear the proposal from the artist himself. The gateway sculpture would be two headless figures, one male, one female. Graham assured him the models would remain anonymous. Although the thought of his body being captured in bronze forever for the world to see still unnerved him, Schroeder reluctantly agreed. He soon discovered that the prolific sculptor was a fervent perfectionist. “It took about 60 hours of me standing there, naked—not all at once, of course. I would fly down . . . and he’d spend hours working on some body part. After about 20 hours of working, he told the (sketch) artist, ‘I don’t like this’ and had him completely start over,” Schroeder says. Despite Graham’s promise of anonymity, the identity of the model for the male figure was leaked to the press before the Schroeder modeled for artist Robert Graham’s Olympics even began. Schroeder suspects the late Robert Helmick, then head of USA Gateway to the Coliseum sculpture, unveiled at the 1984 Olympic Games in L.A. water polo and later of the U.S. Olympic
Committee, might have been responsible. “He was hungry for water polo to get some press,” Schroeder says. “When they unveiled it (before the games), it was a shock,” Schroeder says. “To be there and, oh my gosh, I’m 9 feet, naked, in front of everybody. I felt like crawling under my chair. Of course the Olympics were in L.A. and we stayed at USC. We trained at the Coliseum pool, so we’d walk by the statue every day. My teammates gave me such a hard time. It was rough.” Almost 30 years later, Schroeder, now 55, views the statute with a feeling of pride, something he can tell his future grandkids about. It’s also a source of motivation to stay fit two decades after he played in his last competitive water polo match. The Westlake Village resident and full-time chiropractor says staying committed to a regular exercise regimen—even for someone once considered the model of perfect fitness—can be an Olympic-size task. “When I stopped playing in 1992, it was really difficult for me to transition into health and fitness because all of my physical training had been for a goal—and the goal was the Olympics, to reach that pinnacle and
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Terry Schroeder played on the U.S. men’s Olympic water polo team in the 1984, ‘88 and ‘92 games.
“You’ve got to find (a form of exercise) that you like, and it’s really helpful if you find someone to do it with because you hold each other accountable. To go out and do it yourself is really challenging,” he says. “Sometimes that alarm goes off in the morning and you think, ‘. . . I’ll stay in this warm bed a while more.’ But if someone is there to say, ‘Get up, get
going,’ it really helps.” Nowadays, in addition to swimming, running and lifting weights, Schroeder has discovered a passion for Pilates. “Pilates is, to me, the closest thing to swimming on land,” he says. “It’s super gentle on the body, the movements flow, there’s kind of a peace and tranquility to it. You can say that about yoga, but yoga is a lot more stretching and flexibility, where Pilates kind of intertwines the flexibility and the resistance exercise. . . . “I used to do 2,000 sit-ups a day when I was really in shape. . . . When I started doing Pilates, Pilates worked muscles I had never worked before. Itasdf works really deep core muscles. It’s a really great exercise.” The father of two girls—one a freshman at Pepperdine, the other a seventh-grader at Oaks Christian in Westlake Village—says good fitness isn’t about having the perfect statuesque body. “Quality of life when we get a little bit older is super important to me, and it should be super important to us all because enjoying our kids, enjoying our grandkids and being able to have fun together with family and friends—your health and your fitness level is a big part of that.”
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Photo Courtesy of Terry Schroeder
go for that gold medal—so it took me quite a while to transition to a different place where I would work out and exercise and eat right just for my own health,” Schroeder says. Juggling marriage, his chiropractic business and his job as head coach of the Pepperdine University men’s water polo team, the one-time elite athlete failed to find time to exercise regularly. When it was a choice between working out and sleeping, Schroeder says he’d opt for extra rest. “I think what happens to a lot of Olympians, we get so focused on that goal that life really does get out of balance. My identity was definitely wrapped up in being an Olympic athlete. That’s who I was,” says Schroeder who went on to coach the U.S. team in 2008 and 2012. “So when I stopped playing, it was a little bit of a train wreck for me. I came to a crossroads and it was like, ‘Now what?’” Eventually Schroeder found himself back on the right path, but not without the help of his wife, Lori, a fellow chiropractor and fitness expert. At her urging, the three-time Olympian began jogging and working out three days a week and swimming laps another two. His fitness struggles, he says, taught him lessons that apply to all people.
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Going the Distance At 5 feet, 4 inches tall and barely 100 pounds, Deena Kastor is proof you can’t measure a world-class athlete by size or stature. Nearly 10 years since racing to national prominence through the ancient streets of Athens, Kastor remains one of the most influential figures in American distance running, even as she approaches the twilight of her career. In 2004 in Greece, birthplace of the Olympics, the Agoura High School alumna won bronze in the women’s marathon despite scorching hot temperatures and 50 percent humidity, becoming the first American
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january 2014 | beyond The Acorn.com 17
What
Jennifer Piette visits Maggie’s Farm in Old Agoura, one of the many local sources in the Out of the Box Collective.
Eating Outside the
BOX Written by DARLEen PRINCIPE Portrait Photo by IRIS SMOOT
Photos
Courte
sy of J
ennif
er Pie
tte
18 beyond The Acorn.com | january 2014
There’s something that feels both nostalgic and trendy about getting a box of fresh goodies hand-delivered to your doorstep. It calls to mind scenes from old black-and-white 1950s television shows, where the delivery boy from the corner market—always on a firstname basis with the main character, of course—knocks on the door, smiles and says “good morning,” then hands over a paper bag filled with groceries.
Behind each fresh fruit or veggie Out of the Box delivers, there’s a local face. Here are just a few: From left, Steve Bitterly, Novy Ranches; Jessica Koslow, jam maker and owner of Sqirl Cafe; Barbara Spencer, Windrose Farms.
One end of a fresh-baked loaf of bread sticks out of the top of the bag. And even if you can’t see the rest, you just know there are fresh eggs, a jar of milk, a bag of greens and maybe a paper-wrapped cut of steak inside. It was always such a warm and neighborly image. Unfortunately, today’s traffic-congested, fast-food-loving, convenience-store world doesn’t leave much room for that type of
personalized customer service anymore. But Out of the Box Collective, a local farmto-table home delivery service, is taking a sustainable and modern-foodie approach to classic grocery delivery. Jennifer Piette, founder of Out of the Box, has built an ever-growing network of local farmers, ranchers, food artisans, winemakers and chefs who bring some of the best and freshest ingredients to home
kitchens in the Los Angeles and eastern Ventura County areas. The Washington, D.C., native, who lived in Europe for 25 years before settling in Malibu with her husband and three children in 2007, says she’s always been an advocate of sustainable food distribution. “After living abroad, I was kind of in shock over what’s happened to the American food system,” Piette says, citing childhood obesity
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Debby Takikawa, The Garden of . . . Photo Courtesy of Duncan Roy
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statistics and the pervasiveness of genetically modified foods. “I feel like I have a mission that I’m honoring with Out of the Box. I’m doing something sustainable, promoting health and food literacy with children, getting people around the table together and keeping food dollars in our local community. “To me it just felt like with this one act, in a little, tiny way, I can be working on all those different levels at the same time.” One random delivery from Out of the Box contained fresh salad mix and arugula from Maggie’s Farm in Agoura Hills, a large mason jar of organic, fresh-squeezed orange juice from Somer’s Ranches in Fillmore, grass-fed steak from Dey Dey’s in Lompoc and a plethora of mouthwatering provisions from other local sources. A hefty papaya from Santa Barbara Organics and a bottle of Verjus—a nonalcoholic white grape juice used in sauces and salad dressings—from Navarro Vineyards in Philo, Calif., were standouts in the box. The next week’s delivery may include a very different assortment of seasonal goods. “I’m re-creating a local community of people working together, and giving that support to our customers as well, so they can transition into a different way of eating and a different lifestyle,” Piette says. Every box, which can be ordered weekly on OutOfTheBox Collective.com, comes with a new set of in-season ingredients. In most cases, the fresh produce has been harvested within 48 hours of delivery. And for those home cooks who may be baffled by some of the more novel ingredients, Out of the Box follows up with an email containing recipes by renowned local chefs who are part of the collective. “I don’t think it’s enough for people to get this box and just figure it out,” Piette says. “A lot of people are trying to get back into the kitchen. Maybe they’ve never been in the kitchen before. Cooking local means there’s a little bit of a different repertoire of ingredients.”
Where to get the Greens
33 andYears counting
Compiled by Ela Lindsay
As people pay closer attention to their health and well-being, there is yet another trend emerging: eating in-season, locally grown fresh food. The term for a person who strives to do this is “locavore.” Though the term is relatively new— it was coined in 2005—the practice is reminiscent of days gone by, when food wasn’t shipped to town from thousands of miles away. Locavores eat fresh food and support local farmers at the same time. Here’s a list of local and organic farms and stands, as well as some communitysupported agriculture (CSA) and local delivery programs that offer fresh and seasonal fruits and vegetables, baked goods, eggs, nuts and honey. For information, visit www.cafarmers markets.com or www.farmbureauvc.com.
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MOORPARK We all want the very best for ourselves and for our loved ones. That’s why Simi Valley Hospital is committed to delivering better health services at every level. “Get Better” at Simi Valley Hospital.
• Emergency Department with the area’s most timely emergency care • TJC and American Heart Association Certified Primary Stroke Center • Women’s Services including the Nancy Reagan Breast Center • Home Health Services named to 2013 HomeCare Elite • Aspen Surgery Center for outpatient surgery
Apricot Lane Farms Call for hours and availability 10700 Broadway Road Organic fruit, grass-fed lamb. Lemons, avocados and pastured eggs when available. www.ApricotLaneFarms.com (805) 523-4444 Moorpark Farmers Market Fridays from 3 to 7 p.m. Village Shopping Center 742 Los Angeles Ave. (805) 290-5670 Underwood Family Farms Market March through November open daily 9 a.m. to 5 p.m. (9 a.m. to 6 p.m. during daylight saving time); weekends only in December, Closed January and February 3370 Sunset Valley Road
• Cardiac Catherization Lab
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What’s Happening FROM JANUARY’S CHILL THROUGH APRIL’S FLOWERS, THERE’S A WHOLE LOT HAPPENING AROUND TOWN. HERE ARE A FEW HIGHLIGHTS: JANUARY THROUGH APRIL 30 Whale watching 4151 S. Victoria Ave., Oxnard Channel Islands Whale Watching offers excursions around Channel Islands National Park and the National Marine Sanctuary for sightings of blue, humpback, orca, finback and gray whales. Visit www.channelislandssportfishing.com/ whalewatching
SATURDAY, JANUARY 18 Fourth Annual Coats-for-Casa Charity Event 10 a.m. to 2 p.m. Three Springs Park 3000 Three Springs Drive, Westlake Village Donate coats to Ventura County families in need and have fun in the snow.
Call Lydia Gable (818) 383-4335 or Rick Winters (805) 497-1717
Visit www.reaganfoundation.org Call (805) 577-4057
MONDAY, JANUARY 20
Ventura County Children’s System of Care Resource Fair 12:30 to 4:30 p.m. Annual MLK Celebration Learn about community resources, fees, 9 a.m. eligibility requirements and funding streams Oxnard Performing Arts Center, for families of at-risk children. 800 Hobson Way, Oxnard Ventura County Office of Education Visit www.mlkventuracounty.com Conference & Educational Services Center 5100 Adolfo Road, Camarillo WEDNESDAY, JANUARY 29 Free. Drop in any time. Spy Exhibit Lunch and Tour at Reagan Library Visit www.rsrpd.org 12:30 to 4:30 p.m. 40 Presidential Drive, Simi Valley FRIDAY, JANUARY 31 Tour the museum, Air Force One Pavilion and “SPY: The Secret World of Espionage” exhibit, Chinese New Year plus a meal prepared by the presidential chef. Contact the Conejo Chinese Cultural Association Cost is $59.95. Reservations are required. for local events at ccca_tocs@yahoo.com
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SUNDAY, FEBRUARY 2 Moorpark Groundhog Day 5K and 1 Mile Fun Run 8 a.m. Moorpark High School 4500 Tierra Rejada Road Registration closes Jan. 30. Visit www.moorparkgroundhogday5k.org Old Time Country Bluegrass Concert 2 to 4 p.m. Oceanview Pavilion 575 E. Surfside Drive, Port Hueneme Free. Call (805) 517-1171
THURSDAY, FEBRUARY 6 Discovery Center Science Speaker Series 7:30 to 9 p.m. Michael Sander will discuss “Robots & Humans: Expanding Our Horizons in Space.” Scherr Forum Theatre, Thousand Oaks Civic Arts Plaza, 2100 E. Thousand Oaks Blvd. Call (805) 449-2700
SATURDAY, FEBRUARY 8 “Run or Dye” 5K Fun Run in Ventura 9 a.m. start time Runners will get sprayed with eco-friendly, plant-based cornstarch dye every kilometer.
Dye Festival follows. Teams (four or more) $42 per person; individuals $47. Wear white. Visit www.runordye.com/locations/Ventura
FRIDAY, FEBRUARY 14 Sweetheart’s Dinner Dance at Reagan Library 6 to 9:30 p.m. 40 Presidential Drive, Simi Valley Guests will dine at tables for two; complimentary champagne and a three-course meal including gourmet hors d’oeuvres; and dance to live music. Tour the museum from 6 to 8 p.m. and the Air Force One Pavilion from 6 to 9 p.m. Tickets are $175 per couple. Reserve by Feb. 11. visit www.reaganfoundation.org Call (805) 577-4057
Personalized Dental Care for the Entire Family
SUNDAY, FEBRUARY 23 Flea Market at Ventura County Fairgrounds 9 a.m. Visit www.rgcshows.com/Ventura.aspx
FRIDAY, FEBRUARY 28 Greater Conejo Valley Chamber’s Annual Recognition Gala 6:30 to 9:30 p.m. Four Seasons Hotel 2 Dole Drive, Westlake Village “A Night in Oz” gala will include cocktail hour,
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Calendar ON PAGE 70
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Where
Get equipped to stay fit
Who would have thought women’s exercise clothing could become something of a cultural movement? But that’s just the case with Lorna Jane, the spirited fitness and lifestyle shop that sprouted out of Australia and is just beginning to take the U.S. by storm. Launched by the lovely and inspirational Lorna Jane Clarkson some 23 years ago, the company has as its motto these words: Move, Nourish, Believe. And that’s just what it intends to do: motivate women to get active, feed their bodies and their souls and believe in the power of all things good, including self. This isn’t just a store—it’s a jumping off place for women who want to make the most of their lives through fitness, healthy habits and positive karma. Lorna Jane preaches not just exercise but active living, that optimist’s creed that encourages you to keep on moving, no matter what. And, yes, there are women’s clothes, as well. Colorful, feel-good fitness clothes that feel like freshly blossomed flowers against a shocking pink background. Lorna Jane carries the latest in tights and gym bags, tanks and headbands, exercise socks and so much more. The store also carries lifestyle clothing, comfy casual things to make you look and feel fabulous. Most everything inside a Lorna Jane store is bright and body-hugging, almost as if the clothes had a positive attitude. The store offers a colorful, empowering pick-me-up. It’s like a shot in the arm of all things good. There are motivational sayings painted in pink on the dressing room mirrors and graffiti-like words of encouragement on the chalkboard. This isn’t just a clothing line—it’s a life Lorna Jane is all about color and positive motivation. The clothes, the walls, the women glow. philosophy. Lorna Jane has been in the Westlake Promenade about 1½ years. There are also stores in Malibu, Topanga Canyon, Santa Lorna Jane 100 Promenade Way, Westlake Village, (805) 379-3999 Monica and Sherman Oaks. —Leslie Gregory Haukoos www.Lornajane.com and Movenourishbelieve.com 26 beyond The Acorn.com | january 2014
Photo by IRIS SMOOT
inspired active wear
you say you want a revolution Whether you’re a first-time wave catcher or a bona fide board rider, Revolution Board Company is the place to go for all things surf and sun. The Camarillo store opened in 1996 and carries wet suits, custom surfboards, stand-up paddleboards, skateboards and clothing for surf and sun. Proprietors (and surfriders) Bret Muhlitner and Jesse Mota will help you pick the right gear and direct you to the perfect surf spot. Shoppers may also visit Revolution’s online store, which debuted in December. Tip: Sign up for Revolution’s email list to stay in the know about the store’s sales, surfing events, live product demos and visiting board shapers. —Stephanie Guzman
Photo by Michael Coons
Boards for surfing, skating and paddling and all things colorful to accompany them—that’s what Revolution Board Company has to offer. The Camarillo store is “surfrider-owned and operated.”
Revolution Board Co. 1775 E. Daily Drive, Camarillo (805) 383-1288 www.revosurf.com
“Our surroundings have an effect on us!”
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if the shoe fits Road Runner Sports has everything a runner could need but the Newbury Park store is probably best loved for custom insoles and individual shoe fittings. Using detailed foot measurements, a pressure scan that determines how you carry your weight, a 40-second video of you running, and info on your running habits, fitting pros find just the right shoe for each individual. The store carries all the top brand shoes— New Balance, Nike and Adidas. And you’ll find Under Armor, wet suits for the ambitious triathlete and the latest in fitness food, including Clif Bars and PowerBar protein shakes. The store also hosts meets for local high school athletic clubs and offers number pickup for local running events such as Santa to the Sea. —Gabrielle Moreira Road Runner Sports 1714 Newbury Road, Ste. J, Newbury Park (805) 375-1415 ww2.roadrunnersports.com/retail/thousandoaks
Bicyclist’s paradise
An investment in knowledge pays the best interest. -Benjamin Franklin
Engaging after-school, week-end, and summer learning experiences for grades 1-12.
Serving Simi Valley since 1975, Simi Cycling Center is a rider’s paradise. Leisure, high performance and mountain bicycles—even unicycles—in all sizes, colors and brands fill the space from floor to ceiling. The store has repair services and no appointments are needed. The center hosts a special section on its website for local clubs that cycling enthusiasts may want to check out. Open Monday through Saturday. Sundays the store is closed because the staff is “out riding.” —Gabrielle Moreira Simi Cycling Center 897 E. Los Angeles Ave., Simi Valley (805) 522-0565 www.simicyclingcenter.com
Bicycles are lined up and ready to roll at the Cycling Center..
www.chaminade.org/centerforexcellence
Photos by RICHARD GILLARD
Custom shoe fittings are perhaps the best part of what Road Runner has to offer. The pros take precise measurements, then consider the answers to a brief questionaire, a video of the customer running and a pressure scan to determine the person’s balance. The result is the ideal shoe for each foot.
Take a moment on the putting green in Roger Dunn’s Golf Shop. Photos by IRIS SMOOT
at the forefront If a wall of drivers is every golfer’s dream, then Roger Dunn Golf Shop in Newbury Park must be heaven. The store carries all the name-brand gear, including Titleist, Cobra and Callaway. Add to that Roger Dunn’s custom club fitting and repair services, indoor hitting stalls and a variety of the latest gear, and you’ll most definitely be inspired to come in under par next time you’re on the green. —Stephanie Guzman Roger Dunn Golf Shops 2810 Camino Dos Rios, Newbury Park (805) 375-7755 www.worldwidegolfshops.com january 2014 | beyond The Acorn.com 29
Foods with Benefits
Why
Written by Anna Bitong Photography by MICHAEL COONS
They are called superfoods because of their ability to help stave off a host of diseases and promote lifelong health. They are vegetables, fruits, seeds and legumes packed with vitamins and minerals shown to be powerful defenses against many illnesses. While there is no definitive list of superfoods, the following roundup includes an all-star cast of nutritional powerhouses routinely praised for their health benefits.
Walnuts
Said to be the healthiest nut with the most omega-3 fatty acids, walnuts may reduce the risk for cardiovascular disease. They also contain selenium, copper, manganese and a form of vitamin E that protects the heart.
Avocado
The nutrient-dense fruit promotes brain, heart and eye health with the goodfor-you fat oleic acid, fiber, folate, potassium, vitamin E, magnesium and lutein. Tip: Eat avocado with tomato for greater absorption of lycopene, a cancerfighting antioxidant found in the red fruit.
Blueberries
Garlic
The nutritious fruit, which appears on nearly every superfood list, has high levels of antioxidants, which minimize damage to cells from free radicals. Whether fresh or frozen, blueberries offer health benefits that may slow the body’s aging process and prevent serious diseases.
The medicinal properties of garlic have been valued for centuries. Among its benefits, garlic contains selenium, which fights cancer and heart disease, while its sulfur compounds help reduce the risk for cardiovascular disease.
Broccoli
Beets
The high-fiber root vegetable is a natural source of betacarotene and folate, which protects the heart and brain and helps prevent birth defects. Other health-boosting components include vitamins A, B and C, potassium, and fiber. 30 beyond The Acorn.com | january 2014
Broccoli protects the body from cancer cells by inhibiting their growth. It also decreases the creation of free radicals— damaged cells produced in the body and generated by toxins such as air pollution and pesticides consumed in food and water. Other cruciferous vegetables with similar benefits include Brussels sprouts, cauliflower and cabbage.
Dark Green Leafy Vegetables Also known as potent disease fighters, leafy greens such as spinach, kale and Swiss chard nourish the body with fiber; vitamins A, C and K; and phytochemicals, which ward off bacteria in plants and may help prevent cancer in people.
Quinoa
The tiny grain is high in protein and fiber, which aids digestion and lowers cholesterol. Quinoa also delivers healthy doses of iron, folate, magnesium, potassium and calcium.
Cocoa Powder /Dark Chocolate A 1-ounce serving of dark chocolate with a minimum 70 percent cocoa content is high in flavonoids, an antioxidant that improves blood flow through the body and lowers blood pressure, promotes heart health and makes skin smooth. It also contains oleic acid, which helps lower cholesterol.
Green Tea While green, black and white teas deliver protective antioxidants, green tea stands apart from the rest because it contains ECGC, a substance shown by some research to inhibit the growth of cancer cells and prevent damage to heart muscles.
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Wild-caught Salmon With fewer contaminants than Alaskan salmon, the cold-water fish is a good source of protein, vitamin D, selenium and omega-3 fatty acids, which research suggests may protect against Alzheimer’s disease, dementia and macular degeneration and lower the risk for certain cancers.
Sweet Potatoes
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Swap a regular potato with a sweet one, as both the orange and white varieties of sweet potato strengthen the immune system and keep the eyes and hearth healthy with vitamins A and C, beta-carotene, calcium and potassium.
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Small but mighty, protein-packed chia seeds are making the cut in superfood roundups because they contain a host of beneficial antioxidants, omega-3 fatty acids, minerals and fiber. The mildly flavored seeds can be mixed into smoothies, soups, yogurt and other foods for a nutritional boost.
Super herbs and spices A healthy way to add flavor to dishes, certain herbs and spices have sky-high levels of health-boosting vitamins and minerals and can even be used to treat illnesses.
Sage
The savory herb that flavors Thanksgiving stuffings is a good source of vitamins C and A and minerals including potassium, calcium, iron and zinc. According to some studies, the green leaf appears to have a positive effect on the brain and boosts memory.
Cinnamon
Ginger
Part of the same plant family as turmeric, the therapeutic herb can be consumed to end nausea and alleviate arthritis symptoms. Fresh ginger juice can even be used to treat minor skin burns. In food or tea, zesty ginger delivers the benefits of healthful minerals such potassium and magnesium.
Turmeric
Who knew a dessert spice could be healthy? With high levels of antioxidants as well as calcium, iron, fiber and manganese, cinnamon is lauded for its ability to improve brain function and help fight diabetes by keeping blood sugar levels steady.
Studies have shown that the yellow culinary spice, a common ingredient in Indian cuisine, may help protect the body against Alzheimer’s disease and certain cancers, including colon and prostate. In a summary of about 700 studies on turmeric, ethnobotanist James A. Duke, Ph.D., said it may be more effective in fighting disease than some medications.
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immunology doctor in Thousand Oaks. According to the Centers for Disease Control and Prevention, food allergies are a growing public safety concern. Between 1997 and 2007, food-related allergies among children increased 18 percent, CDC reported. “Food allergies are more prevalent today, and more so in Westernized culture,” Ramadas said. While some people have a genetic predisposition to allergies, many other environmental factors may account for the trend, she said, including exposure to chemicals in % cleaning products used in homes and air pollution. ** If your family has a history of allergies, the doctor recommends minimizing use of chemicals indoors and instead using natural cleaners and There’s There’s never been never a better time been to starta your better home time toperfumes. start avoiding To keep your allergies at bay, hom she also suggests eating healthy foods, including improvement improvement project. project. “good fat” (avocado, olive oil), and avoiding tobacco smoke. Pets should be kept outside if you Save with Low Save monthLy with paymentS Low monthLy paymentS suffer from allergies. Loan Loan AmountAmount $25,000 $50,000 $25,000 $100,000 $1 The $50,000 most common food allergens are milk, eggs, fish, shellfish, nuts, wheat and soy. Despite Monthly Monthly Payment Payment $62 $123 $62 $246 $123 $ the surge in popularity of the gluten-free diet, there is no data 2.99% to show that more peopleMaking are allergic to inter Interest-only Interest-only minimum monthly minimum payments basedmonthly on Intro 2.99% APR. payments Making interest-only based on Intro APR. gluten now thanpayments in years past, Ramadas said. be made payments payments will result inwill a balloon result payment atin maturity. a balloon Larger payments payment may be made atat anymaturity. time. Larger may Gluten is a protein found in wheat and other What’s What’s more, Logix more, is one of Logix the safest, strongest is one credit of thegrains. safest, c The doctor notesstrongest that “wheat can cause allergy, but gluten sensitivity has nothing to do unions unions in the country. in the So getcountry. the credit you deserve So get from the credit you deserve with gluten allergy.” the the placeplace you can trust. you can trust. Symptoms of both gluten sensitivity and allergy can include abdominal pain and bloating. But the latter, also known as celiac disease, damages the lining of the small intestine and blocks absorption of some nutrients, including calcium and iron, when gluten is consumed. As a result, some people who have the disease suffer from iron deficiency anemia or seizures. Whereas wheat can be better tolerated as someone gets older, celiac disease is not a condition that can be outgrown, Ramadas said. She said food intolerance is often mistaken for food allergy, a more serious condition that ® ® can cause hives, swelling and, in some cases, Logix Federal Credit Union, Logix proudly Federal serving members Credit since 1937. Union, proudly serving members 1937. death. “Not all reactions to foodsince are allergies,” the doctor said. “That is the biggest misconception.” *APR*APR = Annual Percentage = Annual Rate: The Percentage Introductory (Intro) Discounted Rate:2.99% TheAPRIntroductory is fixed for the first 12 months (Intro) (365 days), Discounted after which the rate2.99% converts to APR the then current is fixed Prime Rate for plusthe your Margin first 12 months (365 days), after which the rate converts to the then current P
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Make 2014 the year that you hear all that’s important to you
Resolution #1: I’m going to hear better this year. Take the first step. If a hearing loss held you back from fully enjoying the holidays, take the first step. Call us to schedule a free, no-obligation hearing screening*. You’ll leave with a clear understanding of exactly what you’re missing and how you could be helped by the latest advances in hearing aid technology. We specialize in finding the right hearing solution for everyone who walks through our door. As part of this commitment to you, we proudly offer hearing instruments from Unitron. Our goal is helping people like you get back into the conversation.
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Love, laughter, nature and music are good medicine; giving is good for body and soul; and sex strengthens the heart
By Leslie Gregory Haukoos Illustration by Andrea Rule
36 beyond The Acorn.com | january 2014
In the 1973 comedy “Sleeper,” Woody Allen’s character wakes from a 200-year frozen sleep to find he has emerged in a drastically changed world. Of particular delight to him, science has confirmed that eating fatty red meat is actually good for you.
Though it’s doubtful that beef will be on the list of healthy foods anytime soon, other universal pleasures, like dark chocolate and red wine, have made the cut. In a world where good news is scarce, science today is providing us with reasons why some of the simplest and most profound pleasures are actually good medicine. We are learning that it truly is beneficial to your health to laugh, hard and often. Everyone knows music makes you feel good, but now we are hearing that music has healing power. Opening our doors and our hearts to nature has a positive effect on the body. Sex isn’t just fun, it’s therapeutic. And, get this,
giving is good for your health. It’s enough to make you laugh with joy. So go ahead.
Why we love to laugh Studies show that laughter is healthy. Norman Cousins was in on the early discussion about laughter and healing in the 1970s when he helped treat his own serious illness by watching funny movies, like those of the Marx Brothers. Since that time, numerous studies have concurred that laughter is physically as well as psychically therapeutic. In fact, gelotology, the study of laughter and its effects on mind january 2014 | beyond The Acorn.com 37
and body, is an official discipline. That’s certain to cause a chuckle. Some of the findings so far: Laughter can lower blood pressure and increase blood flow and oxygenation of the blood. Frequent laughter can improve memory, according to researchers at Johns Hopkins University. It can encourage creativity and alertness and serve as physical exercise for the diaphragm and muscles in the abdomen, face, legs and back. A study at the University of Maryland Medical Center found that people with heart disease were “40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease.” That raises the chicken or the egg question: Does laughter help prevent heart disease or does it work to relieve it? That is uncertain at this point. What we do know is that laughter is good medicine. All that, and it’s fun, too.
patients, music helps reduce anxiety. But researchers at the Mayo Clinic report that music can also ease physical pain as well as improve memory. Studies at the University of Maryland found that music affects heart health and that “joyful music” is linked to the “dilation of blood vessels’ inner lining,” which translates into greater blood flow—a good thing all around. That study found that stroke patients who listened to their favorite music experienced improved memory and less depression and confusion than stroke victims who did not listen to music regularly. One theory is that listening to music involves several parts of the brain simultaneously. Patients with Parkinson’s disease were found to have improved speech and movement with the help of music therapy. And other studies, such as one at the University of Utah Pain Research Center, report that music used as a distraction helped reduce pain. Research aside, a Puccini aria can cause your soul to ache; a rousing set from the Rolling Stones may set your heart a-thumping; and a Sinatra crooner can send your emotions soaring. That’s reason enough to charge the old iPod.
Laughter can lower blood pressure and increase blood oxygenation
Listen to this How about music? Though one person may be drawn to opera while another listens to rock, it’s doubtful there is a soul on earth who hasn’t felt an emotional reaction to music. But science is now confirming that music can affect the body as well. Among the less surprising conclusions, as measured in a study of cancer
Just Breathe
BY KARMA CHRISTINE SALVATO
It’s something we do without thinking
And it’s a good thing because if we had to consciously think about each breath we take, chances are many of us might not be here. The way our minds race through the tasks on our “To Do” lists, breathing would rarely make the cut. Obviously, breathing keeps us alive. But this simple practice of drawing air into the body and releasing it again has the power to do a whole lot more. According to an online article from Harvard Health Publications, Harvard Medical School, breathing deeply is a skill that everyone possesses which often lies dormant. Reawakening the skill allows you “to tap one of your body’s strongest self-healing mechanisms. . . . This type of breathing slows the heartbeat and can lower or stabilize blood pressure.” “Breathing is an unusual bodily function in that it is both involuntary and voluntary,” writes David DiSalvo on Forbes.com. But, unlike many of our body’s other involuntary
38 beyond The Acorn.com | january 2014
functions, breathing is something that “at any moment we can grab the controls (of ) and consciously change.” “Since we are breathing all the time, the oddness of this dual-control system doesn’t usually dawn on us—but it’s this control flexibility that makes breathing especially worthy of attention. We can change how we breathe and to an extent change how breathing affects our bodies.” DiSalvo lists five science-based reasons why it may be time to start paying more attention to this underutilized tool. He says conscious breathing helps manage stress and anxiety, lowers blood pressure and heart rate, sparks brain growth and changes gene expression. It’s safe to say that deep breathing isn’t something that is exclusive to the yoga-minded or monks meditating on mountaintops in Tibet. So stop a moment and take a deep diaphragmatic breath. Exhale, letting all your worries float away. Just breathe.
What Mother never told you She might have vaguely implied that sex is a good thing, but chances are good old Mom didn’t know to tell you that an active sex life encourages physical health in many different ways. She probably neglected to say that intercourse can reduce the risk of heart attack, lower blood pressure and strengthen the immune system. There is evidence to suggest that sex has a positive impact on the immune system and that sexually active people have higher levels of immunoglobulin A, which helps to fight germs and viruses. Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had “higher levels of a certain antibody compared to students who had sex less often.” (An interesting conclusion but not necessarily one you want to pass on to your college-age kids.) Other research suggests a link between sexual activity and lower blood pressure. And researchers at Rutgers University found that orgasms release a hormone that raises a person’s pain threshold. Many women have reported a decrease in menstrual cramps, arthritic pain and even headaches following orgasm. Pop culture’s Dr. Oz describes sex as a “decent cardio workout,” and we already know the importance of exercise. Of course, sex is fundamental to intimacy, and a healthy sex life encourages psychological comfort and security, which have been shown to help lengthen life span. That, and sex releases a hormone that encourages restful sleep.
white blood cells known to fight disease. The Harvard Health Publication, out of Harvard Medical School, cited several physical benefits of being outdoors. Sunlight increases levels of vitamin D, which in turn helps the body fight various ailments, including osteoporosis, cancer, depression and heart attacks. Harvard Health also reported improved concentration, particularly in children who have ADHD. Another Harvard study found that people recovering from spinal surgery took fewer pain pills when they were exposed to natural light. Even just being able to look out a hospital window and see nature, as opposed to a brick wall, helped patients recover. In fact, simply spending time outdoors tends to go hand- in-hand with more exercise, which in turn helps people relax, according to the folks at Harvard. Plus light tends to elevate people’s moods. So the argument for going al fresco grows even stronger.
Chances are good old Mom didn’t tell you that an active sex life encourages health
Go outside and play But before you snooze, try taking a walk in the wild. Or lug your laptop into the backyard. According to studies like one out of Columbia University, negative ions, such as those found near waterfalls, breaking ocean waves and rapidly moving rivers, can act as natural antidepressants. A study at Tokyo’s Nippon Medical School found that women who spent two to four hours in the woods two days in a row had a significant increase in those scrappy
To give is to receive
Yes, there is wisdom in the old truism after all. Giving—of self, time or resources—has measurable positive health benefits. Harvard’s publication says that volunteering does more than improve our mental state. “A growing body of evidence suggests that people who give their time to others might also be rewarded with better physical health—including lower blood pressure and a longer lifespan.” Carnegie Mellon University researchers found that adults who volunteered regularly were less likely to “develop high blood pressure, which can contribute to heart disease, stroke and premature death.” Truth is, even without the assurance that these simple pleasures are physically good for us, we enjoy them. And that’s really enough reason to act. So laugh, love, give and feel. And if, like in Woody Allen’s world of the future, science changes its tune, deciding that perhaps excessive stress is good for you or smog a salve for the soul—at least we will have enjoyed ourselves, indulging in life’s simple pleasures. january 2014 | beyond The Acorn.com 39
A Week with the Wellness Kitchen Written by Stephanie Bertholdo Photography by Michael Coons
I
t’s no secret that eating well is a key to good health. But the time it takes to shop for ingredients, then prep and cook a healthy, delicious meal after a long day at work can be daunting—so much so that many of us resort to serving processed or fast food packed with fat, salt, additives and extra calories. There is another choice. Paulette Lambert, director of nutrition for the California Health & Longevity Institute (CHLI) in Westlake Village, says that anybody can master the dinnertime blues and create delicious, family-pleasing meals with a repertoire of 10 simple, healthy recipes. To get us halfway there, Lambert and her crew of expert souschefs created a week’s worth of healthy dinners (and one yummy dessert) even a beginner can prepare in under 30 minutes, with delicious results. Granted, CHLI’s opulent kitchen that opens to the courtyard garden is an inspiration unto itself. Fresh zucchini, squash, tomatoes, cucumbers, Swiss chard, beets and a seasonal, fragrant herb garden ready for harvest make Lambert’s job a tad easier, but a carefully stocked home fridge with basic herbs like rosemary, thyme, oregano and parsley is enough to start anyone cooking fresh. (Check out Lambert’s Pantry List on page 45.) Black Bean and Quinoa Bowl with Herbed Harissa 40 beyond The Acorn.com | january 2014
A private nutritionist for more than 30 years, Lambert knows a thing or two about the emotional pull of food and how it can be transformative or destructive. She developed gestational diabetes when she was pregnant with her son, revealing a genetic predisposition to Type 2 diabetes. But through healthy eating and exercise (she jumps horses, rides mountain bikes and skis), Lambert has suppressed the potential for the disease. “My ‘aha’ moment in the kitchen was realizing that I didn’t need to use so much olive oil in cooking,” Lambert says.
As director of nutrition at CHLI for seven years, Lambert has changed the way countless people shop and cook for their families. And she hopes to influence many more with her upcoming cookbook, which includes her favorite fast recipes that even an inexperienced cook can create in no time flat. Lambert knows that food has far more significance in our lives than simply filling the body with healthful nutrients. When she was just 2 years old she would help her mom cook. “I used to make pies in mayonnaise jar lids,” she recalls. That experience and others like it eventually led to a career as a nutritionist focusing on helping people with eating disorders and teaching people with diabetes how eating right can stave off the consequences of the disease. Men and women face different diet and nutritional challenges, she says. Kicking the sugar habit is traditionally a woman’s toughest hurdle, while men generally eat too much meat and drink too much alcohol. “An average drink has the same amount of calories as a bowl of vanilla ice cream,” she said. “You may diet on one hand, but if you have two glasses of wine, you don’t go anywhere. If you think you are going to lose weight by having two drinks a night, good luck. That’s about 30, 40 pounds a year difference in your weight.” Men, Lambert said, should not eat more than 10 or 11 ounces of protein a day. Meals can be just as satisfying with a higher volume of vegetables and whole-grain side dishes. The key is to use fresh food and “intense” flavoring through fresh herbs and just pinches of salt, she says. Our idea of proportion needs to be turned upside down, with plant-based foods making up the bulk of each meal and just a small portion of meat served alongside. “You just need a little bit of smarts in the kitchen,” Lambert said. “You don’t have to be an artist or major chef; you just have to be able Wellness ON PAGE 68
Paulette Lambert sears salmon in the Wellness Kitchen. The Institute hosts cooking classes year ‘round. january 2014 | beyond The Acorn.com 41
Pasta with Spinach, Egg and Parmesan
Chicken Parmesan Marinara Over Pesto Pasta with Roasted Broccoli Serves 4
4 boneless, skinless chicken breasts or 1¼ lb. chicken cutlets 3 pieces of whole grain bread (or ½ cup packaged Italian breadcrumbs) ¼ cup grated parmesan cheese 1 Tbsp. fresh basil, finely chopped, or 1 tsp. dried ½ tsp. sea salt ½ tsp. freshly ground black pepper 1 egg or 2 egg whites, beaten well Organic olive oil cooking spray Roasted broccoli 8 oz. high-protein or whole-grain spaghetti or penne 2 cups marinara sauce, homemade (see below) or a good-quality jarred sauce 4 slices low-fat provolone cheese or mozzarella cheese 2 Tbsp. pesto (homemade or store-bought lite) Preheat oven to 350° F. If using whole chicken breasts, pound chicken very thin (⅛-inch) between two pieces of plastic wrap. Add bread to food processor or to blender and process into breadcrumbs. Combine breadcrumbs, parmesan cheese, basil, salt and pepper in a large shallow bowl. Mix well. In medium bowl, whisk egg with fork. Dip each chicken breast in the beaten egg and transfer to the breadcrumb mixture, patting breadcrumbs on lightly to coat. Transfer breaded chicken to 9 by 13-inch baking dish. Arrange breasts in a single layer. Spray breaded chicken with organic olive oil spray. Bake chicken 15-20 minutes or until cooked through. Prepare roasted broccoli and place in oven with chicken. While chicken and broccoli are baking, boil water for pasta and cook pasta 7-8 minutes, just until al dente. Drain and toss with 2 Tbsp. lite pesto. Set aside. When chicken is golden, remove from oven and top each piece with ½ cup marinara sauce and 1 slice of provolone cheese. Bake 5 more minutes, or until sauce is bubbly and cheese is melted. Serve immediately with pesto pasta and roasted broccoli. Calories per serving: 520 (including chicken, pasta, and broccoli) Calorie equivalent: 5 oz. protein, 2 carbohydrates, 1 fat, 2 vegetable
42 beyond The Acorn.com | january 2014
Garlic Roasted Broccoli Serves 4
1½ lbs. broccoli florets 1 Tbsp. olive oil 1 tsp. finely chopped garlic ¼ tsp. red pepper flakes ½ tsp. sea salt 2 Tbsp. Parmesan cheese (optional) Preheat oven to 400° F. Spray baking sheet with nonstick spray. Toss broccoli with olive oil, garlic, red pepper flakes and salt on baking sheet. Spread broccoli in single layer. Roast in oven 25-30 minutes until broccoli is slightly browned on edges and tender. Remove from oven and sprinkle with Parmesan. Calories per serving: 80 Calorie equivalent: 2 vegetables, 1 fat
Chicken Tortilla Soup
Basic Marinara Sauce Makes about 6 cups 1 ½ ½ 1 ½ 2 ¼ 2
Tbsp. olive oil large onion, diced cup shredded carrots Tbsp. garlic, minced tsp. dried red pepper flakes 28-oz. cans diced plum tomatoes cup basil leaves, finely chopped Tbsp. thyme leaves Sea salt Freshly ground black pepper
Heat olive oil in medium saucepan over medium heat. Add onion, carrots, garlic and red pepper flakes. Sauté 2-3 minutes. Add tomatoes with juice. Bring to a boil, then reduce heat to simmer for 15 minutes until sauce has thickened slightly. Add half of the basil and all of the thyme. Carefully blend sauce in blender or food processor in batches. Return to saucepan; season with salt and pepper and garnish with remaining basil. Calories per serving: 40 per ½ cup
Lime Glazed Salmon with Wilted Spinach
Chicken Tortilla Soup Serves 4
2 boneless, skinless chicken breasts 1 Tbsp. olive oil 1 medium red onion, diced 1 Tbsp. garlic, minced 2 tsp. ground cumin 2 Tbsp. ground chili powder 6 cups reduced-sodium, fat-free organic chicken broth 1½ cups frozen corn kernels 1 15-oz. can Mexican-style chopped tomatoes 2 15-oz. cans black beans, rinsed and drained Organic canola or olive oil nonstick spray 4 corn tortillas 2 medium zucchini, ¼-inch diced 2 Tbsp. fresh cilantro, chopped ½ cup low-fat Jack cheese, shredded Preheat oven to 400° F. To poach chicken, place chicken breast in saucepan, cover with 3 cups of chicken broth and place over medium heat until just boiling. Turn heat down and simmer for 10 minutes. Remove and place on cutting board to cool. Slice or shred into bite-size pieces. Reserve poaching liquid. Meanwhile, in large soup pot, heat olive oil. Add onion, garlic, cumin and chili powder, and sauté until onions are soft (add 1-2 Tbsp. water if necessary). Add the poaching liquid plus the remaining chicken broth, corn, tomatoes and beans. Bring to a boil, then reduce to a simmer for 5 minutes. Meanwhile, stack tortillas together and slice in ¼-inch strips. Place in a single layer on baking sheet. Lightly coat with canola or olive oil spray. Season lightly with salt. Bake 8-10 minutes or until crisp. Set aside. Add chicken pieces, zucchini and cilantro to soup and simmer for 2 minutes. Ladle soup into serving bowls, top with tortilla strips and shredded cheese.
Black Bean and Quinoa Bowl with Herbed Harissa Serves 4
2 15-oz. cans black beans, rinsed and drained 2 tsp. garlic, minced 1 tsp. cumin Juice of ½ lime 4 cups quinoa, cooked 1 cup reduced-fat shredded Mexican cheese blend 1 head of romaine lettuce, shredded 2 medium tomatoes, diced 4 green onions, chopped 1 avocado, diced Herbed harissa In a small saucepan heat the black beans, garlic, cumin and lime juice. Keep warm. Add the beans and quinoa to four serving bowls. Top each with ¼ cup cheese, lettuce, tomatoes, green onions, avocado and 1 Tbsp. of Herbed Harissa.
Serving size: 2 cups Calories per serving: 490 Calorie equivalent: 4 oz. protein, 2 carbohydrates, 1 vegetable, 1 fat
Chicken Parmesan Marinara Over Pesto Pasta january 2014 | beyond The Acorn.com 43
Herbed Harissa Serves 16
1 1 1 1 1 2 2-3 ¼ ¼ ¼
cup cilantro, large stems removed cup baby spinach leaves Tbsp. fresh lemon juice Tbsp. olive oil Tbsp. chopped garlic scallions, roughly chopped jalapenos, seeded, roughly chopped tsp. ground coriander tsp. ground cumin cup olive oil mayonnaise or nonfat Greek yogurt Sea salt
In a food processor, combine the cilantro, spinach, lemon juice, olive oil, garlic, scallions, jalapenos, coriander and cumin. Pulse until combined. Add mayonnaise and process until smooth. If needed, season with salt to taste. Note: Will keep in refrigerator, covered, up to 3 days. Calories per serving: 20
Pasta with Spinach, Egg and Parmesan Serves 4 8 oz. high-protein or whole-grain spaghetti 1 Tbsp. olive oil ¼ tsp. crushed red pepper flakes 2 bags baby spinach 2 tsp. garlic, chopped 2 medium vine-ripe tomatoes, ¼-inch diced 1 tsp. sea salt ½ tsp. freshly ground black pepper 2 whole eggs plus 4 egg whites, well beaten ⅓ cup grated parmesan cheese 2 Tbsp. fresh chopped basil or 1 Tbsp. dried Cook pasta al dente, drain and keep warm. Add olive oil to sauté pan over medium heat; add crushed red pepper Apple Blueberry Crisp
flakes and spinach, sautéing for 2 minutes until spinach is just wilted. Add garlic, diced tomato, salt and pepper, sauté for another minute. Add spaghetti and stir until heated through. Add beaten egg and toss until egg is set. Add parmesan cheese and fresh chopped basil, tossing well. Divide pasta among four pasta bowls, top with extra fresh chopped basil if desired. Calories per serving: 395 Calorie equivalent: 2 oz. lean protein, 2 carbohydrates, 1 vegetable
Lime Glazed Salmon with Wilted Spinach Serves 4 2 ½ ½ ¼ ½ ¼ 1 1 4 2
Tbsp. no-trans-fat margarine tsp. crushed red pepper flakes tsp. garlic, minced cup brown sugar cup lime juice cup reduced sodium soy sauce tsp. cornstarch dissolved in 1 Tbsp. water Tbsp. canola or grape seed oil 5-oz. salmon fillets, 1¼ lb. 6-oz. bags baby spinach Frozen sweet potato fries
Preheat oven to 400° F. Heat 1 Tbsp. of the margarine in a saucepan over medium heat. Add crushed red pepper and garlic. Sauté for 1 minute. Add sugar and whisk until melted and bubbly, about 1 minute. Add lime juice and soy sauce. Increase heat and boil until reduced to about ½ cup. Add dissolved cornstarch; boil until thick, about 1-2 minutes. Set aside. Heat oven-proof sauté pan over high heat for 2-3 minutes until very hot. Add oil and swirl pan to coat. Add salmon fillets (presentation side down) and sear on each side for 3 minutes (do not move around in pan). Spoon 1 Tbsp. sauce on each fillet. Roast in oven for 5 minutes. Meanwhile, wipe out any oil left in sauté pan. Add remaining 1 Tbsp. of margarine. When melted, add spinach and toss until wilted, about 2 minutes. Season to taste with salt and pepper. To serve, place wilted spinach on platter and top with roasted salmon. Drizzle with remaining sauce if desired. Serve with baked sweet potato fries. Calories per serving: 370 (salmon and spinach) Calorie equivalent: 4 oz. protein, 1 fat, 1 vegetable
Note: Salmon fillets can be seared earlier in the day, then covered and refrigerated until ready to roast in oven. Remove from refrigerator 30 minutes before placing in oven to bring to room temperature.
Sweet Potato Fries Serves 4 4
cups frozen sweet potato fries Sea salt Freshly ground black pepper ½ fresh lime
Preheat oven to 425° F. Arrange frozen fries in single layer on baking sheet, being careful not to crowd. Season with salt and pepper. Bake 15-20 minutes until lightly browned and crisp. Remove from oven. Squeeze lime juice over the top and serve immediately. Calories per serving: 120 Calorie equivalent: 1 carbohydrate Recipes ON PAGE 69
Pantry Basics Cold Cereals Choose brands with 6+ grams fiber • Fiber One • All Bran Buds, 51% fiber • Kashi cereals, Good Friends, Heart to Heart, Go Lean, Autumn wheat, Island vanilla • Bran flakes • Shredded wheat with bran Hot Cereals • Oatmeal, plain • Oat Bran • McCann’s quick-cooking (or microwavable) steel-cut oats • Kashi Heart to Heart Bread Choose bread products with 3+ grams of fiber per serving • Rye • 100% whole grain • Whole-wheat sourdough • Whole-wheat/high-fiber English muffins • Corn tortillas • La Tortilla Factory 12-gram fiber tortillas • Whole-wheat pita bread • Oroweat Double Fiber bread and English muffins Pasta & Grains • Barilla Plus, high-protein pastas • Whole-wheat pasta • Brown rice • Whole-grain couscous • Near East lentil pilaf • Quick-cooking brown rice • Pearl barley • Farro • Quinoa Crackers & Snacks • Reduced-fat Triscuits • Ak-Mak crackers • Rye Krisp • Kashi TLC crackers • Kavli • Wasa Crispbread • Reduced Fat Wheat Thins • Geni-soy Crisp • Fat-free graham crackers • Orville Reddenbacher or Pop Secret mini, lite popcorn bags • Tostitos Baked tortilla chips Mayonnaise & Salad Dressings • Light mayonnaise • Olive oil mayonnaise
• Paul Newman’s Lighten Up salad dressings • Girard’s Light, lite Caesar & Champagne Follow Your Heart low-fat dressings • Flavored vinegars, balsamic or champagne Margarines & Oils Choose brands that have no trans fat • Brummel & Brown • Earth Balance • Promise Light • Smart Balance Omega or Light margarine • I Can’t Believe It’s Not Butter Light • Extra virgin olive oil • Pam organic olive oil or canola oil cooking spray Nuts & Nut Butters • Unsalted nuts, almonds, peanuts, walnuts, pecans, pistachios • Emerald 100-calorie nut packs • Seeds: pumpkin, sesame • Natural peanut butter • Soy, almond or sunflower seed butter Dairy Choose organic when possible • Nonfat or 1% milk • Nonfat light yogurt, sugar less than 22 g total carb • Nonfat or low-fat cottage cheese • Nonfat Greek yogurt, less than 20 g total carb • Alpine Lace, provolone, mozzarella or parmesan, feta, low fat cheese with less than 6 g fat per ounce • Laughing Cow reduced fat cheese • Light string cheese • Reduced fat mini Bonbel cheese • Land O’Lakes fat-free half-and-half Dairy Alternatives • Yves Good Slice or Daiya soy cheese • White Wave, Silk, EdenSoy, Westbrae or 8th Continent organic soy milk • Almond milk, (low protein) Soups • Progresso 50% less sodium, 98% fat-free • Campbell’s Healthy Request • Amy’s reduced sodium soups • Bean Cuisine soup • Swanson Natural Goodness chicken, beef or vegetable broth, reduced sodium • Healthy Valley soups, any variety
• Fat-free, organic, reduced sodium broth, vegetable or chicken Proteins • Canned beans, garbanzo, kidney, black, cannellini • Canned or foil-packed wild salmon • Canned or foil-packed light tuna Fruits & Vegetables • Boxed diced tomatoes • Sundried tomatoes, not in oil • Marinara or tomato-based pasta sauce Frozen Foods • Boca, Morningstar Farms soy-based veggie burgers • Frozen unsweetened fruit, any variety • Frozen vegetables without sauce • Steam Fresh vegetable packs • Frozen edamame beans • Frozen shrimp & other seafood Frozen Entrées Choose ones with less than 10 g total fat and less than 4 g saturated fat • Healthy Choice • Lean Cuisine, clean eating • Weight Watchers • Amy’s Organic • Gardein Condiments & Seasonings • Kosher or sea salt • Ground black pepper • Honey • Pure maple syrup • Dijon mustard • Chopped garlic • Chopped ginger • Dried herbs and spices, oregano, basil, thyme, nutmeg, cinnamon, etc. Desserts • Fat-free pudding cups • Dreyer’s light ice cream or frozen yogurt blends • Healthy Choice low-fat fudge bars • Haagen-Dazs frozen yogurt or sorbet bars • Skinny Cow fudge bars
“One man in his time plays many parts, His acts being seven ages.” — Shakespeare
STAG ES Written by ela lindsay
46 beyond The Acorn.com | january 2014
Illustrations by TIMM SINCLAIR
IN FA N C Y Birth - 4 YEARS
Moon
Humans develop more rapidly during this period than any other. According to Ptolemy, the moon is associated with this stage because of the speed with which it travels around the earth. Most experts agree that providing babies with breast milk is key at this stage. Dr. Christopher Fitzgerald, a pediatric and internal medicine practitioner at Cedars-Sinai Hospital, refers to breast milk as “liquid gold”; it protects the infant from infection and provides “healthy bacteria and fats to the brain that cannot be gotten anywhere else.” However, if breast-feeding is not an option, Dr. Lauren Tashman, a pediatrician at Simi Valley Hospital, says mothers shouldn’t feel guilty. “The most important thing is for your baby to get the calories and nutrients he or she needs to grow.” Simi Valley Hospital’s chief medical officer, general practitioner Dr. John Dingilian, says that vaccines are another vital ingredient at this stage “because we are seeing a rise in illnesses that we had previously thought were fairly eradicated in our country,” such as pertussis and measles. The primary vaccine series as recommended by the Centers for Disease Control, says Dingilian, “should start at 2 months of age or as directed by their physician.” They include “DTaP, hemophilus influenza, pneumococcal vaccines (one each at 2, 4 and 6 months of age) and two polio vaccines at 2 and 4 months. There is also a hepatitis B vaccine series of three—newborn, 1 month and 6-9 months. At 1 year, the MMR and varicella vaccines are given. Following these are boosters for the previous vaccines. Flu vaccines are recommended annually after 6 months of life.”
C HI L D HOO D 5 - 12 YEARS
A human’s progression through life is as inevitable as each day’s sunrise. And, unless the cycle is interrupted, a baby is born, grows, blossoms, matures, ages and passes on. Though each person is unique, we all advance through the years like figures on a moving walkway, traveling steadily through the cycle. Greco-Roman philosopher Claudius Ptolemy (90-168 AD) was one of the first to define the seven stages of human existence. As an astronomer, he associated each with a celestial body with similar characteristics. Each stage has its unique health challenges as well as specific needs for optimal health and well-being. Here are some suggestions from contemporary experts to help promote general wellness through the stages, adapted to the modern life span.
Mercury
This stage is represented by the planet Mercury, the second quickest planet. Children are still growing and changing and, during this stage, they develop personal intelligence and character. The “Healthy People 2020” initiative from the U.S. Department of Health says life expectancy is lower for children age 3 to 11 years who are exposed to secondhand smoke. Obese children and adolescents run much higher health risks, so establishing a healthy weight is important. Encourage toddlers and young children to eat foods from all five food groups, including regular healthy meals and snacks. There is evidence that drinking excessive amounts of soda can have a negative health impact because most are full of corn syrup, sugar and calories that can spike unhealthy insulin levels, and diet sodas are full of chemicals. Healthy alternatives such as milk, juice, mineral and carbonated water—or plain old water—are better choices. january 2014 | beyond The Acorn.com 47
A D O L E S C EN C E 13 - 20 YEARS Venus
At first, the infant, mewling and puking in the nurse’s arms.
Then the whining schoolboy, with his satchel and shining morning face, creeping like snail unwillingly to school.
Then the lover, sighing like furnace, with a woeful ballad made to his mistress’ eyebrow.
Then a soldier, full of strange oaths . . . Jealous in honour, sudden and quick in quarrel seeking the bubble reputation, even in the cannon’s mouth 48 beyond The Acorn.com | january 2014
Ptolemy represented this stage in life with the planet Venus, associating it with impulsive activity toward love, lust and expression. Adolescence is when many humans start to pick up bad habits, like tobacco and alcohol use. Illicit drug use is also a big concern for health professionals, so parents need to reinforce the lesson that using these substances, particularly during this stage of life, can affect a person’s overall well-being far into the future. Dr. Albert Odio, a family medicine practitioner at Simi Valley Hospital, points out that as teens are growing more independent of their parents, they must also begin to learn self-control. “The more established the expectations at home, the easier it is to make good decisions,” he says. “The mix of drugs, alcohol and sex in the life of an adolescent can result in seemingly simple mistakes having lifelong consequences.” Dr. Ehsan Ali, an internal medicine physician with Cedars-Sinai, stresses the importance of regular health checkups for teens, as well as other preventive measures like complete physical exams annually and STD testing. He recommends Pap tests to screen for cervical cancer beginning at age 18 or once a woman is sexually active, and the HPV vaccine for both men and women.
YOUNG ad u lt 21 - 35 YEARS Sun During this stage, represented by the sun, humans are inclined to act in a more mature manner and make decisions formed more by logic than impulse. Odio recommends that “medical visits are necessary to be up to date on Pap smears, tetanus vaccines, STD testing and to know if there is any early evidence of hypertension or cholesterol problems.” Also, breast exams by a health professional are recommended every six to 12 months. “Career and relationship choices exemplify this time in life,” adds Odio. “Married people live an average of seven years longer than do single people and college graduates have lower divorce rates.” Additionally, from a psychological standpoint, Tashman says this is the time young adults are learning the value of responsibility and how to function in the “real world.” “Sometimes it can be rough, so it is important to plan ahead and to have a backup plan in case things don’t go as intended,” she says. “Failure is okay, as long as they try their best, and persistence and positivity are important. . . . Don’t give up just because something is hard.”
A D U LT HOO D 36 - 59 YEARS Mars Ptolemy used Mars to represent the fifth stage of life because it moves faster than the sun but slower than Jupiter. He believed that this signified the stage at which people begin to feel past their prime. This is also the stage when humans should be most focused on maintaining a healthy body weight, according to Dr. Gary Small, director of the UCLA Longevity Center. “Midlife obesity increases risk for late-life dementia,” he says, especially when fat is concentrated around the middle of the body. Adults need daily physical exercise, Small says, such as “20 minutes of brisk walking, which is good for the heart and brain and can help prevent Alzheimer’s.”
Regular exercise, Odio says, “provides a way to both keep in shape and release stress.” He recommends “more regular physicals . . . to monitor risk factors regarding diabetes, heart disease and cancer and to start regular screening with colonoscopies and prostate exams.” Mammograms, he says, are not routinely recommended before age 40, except in high risk situations, but annual breast exams are generally recommended. “At this stage, one needs to become extra conscious of their health,” Ali says. U.S. Preventative Services Task Force guidelines recommend annual colorectal cancer screenings for adults. An annual flu vaccine and a tetanus booster every 10 years are also recommended. In addition, smoking and/or excessive drinking, which pose extremely high health risks during this stage, should be ceased entirely.
Retirement 60 - 74 YEARS Jupiter The stage of life represented by Jupiter is a time of wisdom and perspective, according to Ptolemy. The largest planet of the solar system, Jupiter represents the move away from manual labor and into a life of more leisure. Taking preventive measures for cardiovascular disease at this stage could save tens of thousands of lives each year, and maintaining healthy blood pressure is one of the most effective ways to prevent heart disease and stroke. A key to improving cardio strength at this stage of life is simply to keep moving. The American College of Sports Medicine says seniors have “the most to gain from starting (or continuing) an exercise program” to strengthen heart and lungs, renew energy levels, reduce anxiety and depression, and help to keep the mind sharp. It suggests following one of three exercise regimens: “moderate cardio exercise for 30 minutes, five days a week; vigorous cardio exercise for 20 minutes, three days a week; or a mix of moderate and vigorous cardio exercise three to five days a week.” With regard to maintaining a healthy brain, Small says, “Stimulate your mind because many studies show that education, speaking several languages, doing puzzles, reading, etc. works out brain cells and keeps them limber. A bigger brain is a better brain.”
And then the justice, in fair round belly with good capon lined, With eyes severe and beard of formal cut. Full of wise saws and modern instances
The sixth age shifts into the lean and slippered pantaloon, with spectacles on nose and pouch on side.
Eld e r ly Y e a r s 75+ YEARS
Saturn
Saturn represents the last stage of life during which people are cooling their pace. Small says the key at this stage is “to adjust to age-related challenges. . . . Seniors need to work to maintain independence and safety as (they) age because of issues with mobility; elder-proof your (home) such as (fixing) loose carpets, have lots of light and electronic gadgets to keep you connected to others.” Frequent medical visits are important to maintain health. It’s also important to update advance directives—legal documents that allow seniors to spell out their end-of-life care decisions ahead of time. It’s important to continue to be mentally, physically, socially and spiritually active during this stage. In addition, Small says that people who eat more fruits and vegetables have fewer problems with their memory. But the main thing at this age—and indeed at any age—is to “try to keep a positive attitude. See the cup half full,” he says. The American Heart and Stroke Association lists seven golden rules for healthy living: getting active, controlling cholesterol, eating better, managing blood pressure, reducing alcohol consumption, losing weight and reducing blood sugar. Small sums it up like this: “How you take care of yourself today will determine how you’ll end up in the future.”
Last scene of all, That ends this strange eventful history, Is second childishness...
— Excerpted from William Shakespeare’s “As You Like It” Act II, Scene VII
january 2014 | beyond The Acorn.com 49
Photograph by Michael Coons
Written by Erin Newman
Here’s what’s hot in exercise today Staying fit is hard work. But, what if it could be fun hard work? We’ve uncovered 10 of the latest trends in fitness that are sure to shake up your workout routine.
CrossFit//
This extremely popular strength-building, calorieburning workout serves a real-life purpose; the pulling, lifting and squatting trains you to engage your muscles properly even when you are simply lifting a box or cleaning your house. The workouts are intense (think high school gym class staples such as pull-ups, push-ups and sit-ups) but are different each time, and the end result is strength and confidence.//
Mud Runs//
GET FIT
Combine “Survivor” with costumes and a lot of mud and you begin to understand mud runs. These 5 to 10 kilometer obstacle-course races—yes, in mud—unite teams of friends and family who often dress in matching outfits or costumes (not only matching T-shirts but also tutus, superheroes, or whatever else might strike their fancy). Fans of mud runs like the camaraderie they experience as they navigate obstacles such as tunnels, walls, rope climbs, slides and cargo netting. They also enjoy getting down and dirty.//
Hot Yoga//
Inspired by Bikram Yoga, this class will have you powering through yoga poses in a hot, humid yoga studio. All types of yoga provide flexibility, balance, stress reduction and management of chronic conditions, but proponents of hot yoga claim that because the muscles are warmer during the exercise, greater flexibility is safely achieved, plus the heat flushes the body of toxins. Be sure to bring plenty of water and a towel.//
Running//
Whether they are running a 5K or half marathon or just navigating the greenbelt, more and more folks are hooked on running. Linda Burrows of Westlake Village, who trains with fitness team Moms in Motion, discovered multiple benefits to the sport. “One reason I run is because it is so much fun to be with my teammates and it provides a time to process what’s on my mind.”//
Boot Camp//
R.I.P.P.E.D.//
Zumba//
P90X & Insanity//
Though it may sound like punishment, it’s anything but that, according to Boot Camp devotee Leilah Garcia of Simi Valley, who has done several six-week sessions in a row. Boot Camp utilizes cardiovascular, strength, flexibility and endurance drills and typically involves both indoor and outdoor exercises led by an enthusiastic instructor. “I love being outdoors, and Boot Camp is such a fun way to get that experience with an all-over body workout. I’ve met new people of all ages with the same goals,” Garcia says.//
It’s been said that this Latin fitness craze feels more like a dance party than a gym class, which explains its appeal. At Zumba, you will be performing routines to different types of upbeat music. The class includes warm-up and cool-down periods, similar to aerobics classes, but the lure of Latin rhythms keeps it lively. Zumba is for athletes of all ages and abilities—no need to worry about having two left feet.//
Mixed-Martial Arts//
MMA may call to mind the striking cage-fighting sport made popular by the UFC. In fact, MMA training is for anyone interested in muscle conditioning, flexibility, endurance and mental sharpness using kicks, punches, takedowns and throws. MMA gives you the rush of mastering the skills, but it’s done in a safe structured environment on a mat with professional instructors.//
This choreographed class combines many types of training, hence the acronym: Resistance, Intervals, Power, Plyometrics, Endurance, and Diet. Kristi Haar of Moorpark takes the class through her local parks and rec. “I am not a fan of group fitness classes, but RIPPED Fitness is perfect for me,” she says. “It not only incinerates a ton of calories, but it has strengthened my weak knee and shoulder and lowered my blood pressure. Even better, I feel so empowered after doing hardcore exercises! I may be 40-something, but my aging body no longer feels like my enemy.”//
P90X, a 90-day DVD-based workout, utilizes strength training, cardio, martial arts, yoga and calisthenics along with a diet plan. It’s best for those who are reasonably fit already, as the workouts are very intense, and six to seven days a week. Insanity, a cousin of P90X, is a hardcore DVD workout with more cardio and less weight training. If you enjoy running, cycling and other aerobic training and your goal is to lose weight quickly, this might be the right choice for you.//
Strongman Training// Perhaps you’ve seen World’s Strongest Man competitions on TV. You don’t have to be a 400-pound goliath to give this a try. There’s a growing trend afoot for guys who want to flip tires, swing sledgehammers, toss sandbags and farmer-carry heavy items, and some training facilities are getting on board with this old-school trend.//
january 2014 | beyond The Acorn.com 51
Time to BOOT CAMP
Move
805 Boot Camp 3406 Monticello Ave., Simi Valley (805) 823-3409 www.805BootCamp.com
CROSSFIT
Arroyo Vista Recreation Center 4550 Tierra Rejada Road, Moorpark (805) 517-6300 www.moorparkca.gov
Get Fit by Eric 1160 Stonewall Circle, Westlake Village (818) 422-4480 www.getfitbyeric.com
Chalkline CrossFit 5311 Derry Ave., Ste. I, Agoura Hills (818) 707-CLCF (2523) www.chalklinecrossfit.com
Khaos Fitness by Frank 1727 E. Daily Drive, Ste. D, Camarillo (805) 395-1323 www.khaosfitnessbyfrank.com
CrossFit805 4685 Industrial St., Ste. 3S, Simi Valley (805) 526-3153 www.crossfit805.com
Miguel’s Boot Camp 378 E. Thousand Oaks Blvd., Thousand Oaks (818) 538-6447 www.miguelsbootcamp.com
CrossFit Camarillo 4023 Camino Ranchero, Camarillo (805) 293-1618 www.crossfitcamarillo.com
MotivFIT 28924 E. Thousand Oaks Blvd., Agoura Hills (818) 292-8220 www.motivFIT.com/agoura_hills
CrossFit Fast 31166 Via Colinas, Ste. 1, Westlake Village (805) 551-6444 www.crossfitfast.com
Here is just a sampling of the many local resources to help get you going. Compiled by erin newman
CrossFit Simi Valley 1816 Angus Ave., Simi Valley (805) 432-5224 www.crossfitsimi.com CrossFit Thousand Oaks 763 E. Thousand Oaks Blvd., Thousand Oaks (805) 496-2077 www.crossfitthousandoaks.com LiveTrainPlay CrossFit 1111 Rancho Conejo Blvd., Newbury Park (805) 232-4587 www.livetrainplay.com Precision CrossFit 28710 Canwood St., Ste. 105-107, Agoura Hills (818) 889-1744 www.precisioncrossfit.net
DANCE
Academy of Dance Westlake Village 5700 Corsa Ave., Ste. 106, Westlake Village (818) 889-1515 www.academyofdancewestlake.com
Arthur Murray Dance Studio 3065 E. Thousand Oaks Blvd., Ste. 4, Thousand Oaks (805) 495-1445 www.arthurmurraythousandoaks.com Cardio Barre 2975 Cochran St., Simi Valley (805) 522-7346 www.cardiobarre.com High Street Studio 11 E. High St., Moorpark (805) 876-4740 www.high-studio.com M6 Fitness 258 Lombard St., Thousand Oaks (805) 449-1505 www.m6fitness.com My Health Studio 31139 Via Colinas, Ste. Ste. 303, Westlake Village (818) 889-3737 www.myhealthstudio.com Pam Rossi’s Dance Ten 650 Flinn Ave., Moorpark (805) 529-1958 www.dance-ten.com
MARATHONS/MUD RUNS/ TRAIL RUNS
www.conejovalleyguide.com/welcome/upcoming5k10k-and-other-ventura-county-area-runningand-fit.html
MARTIAL ARTS/BOXING
American Hapkido Mixed Martial Arts 5260 Kazuko Court, Moorpark (805) 523-7066 www.americanhapkido.com American Martial Arts Academy 1313 E. Los Angeles Ave., Simi Valley (805) 527-5508 www.amaa-usa.com/simivalley Cal Coast ATA Martial Arts 585 E. Los Angeles Ave., Simi Valley (805) 527-5430 www.calcoastataphotos.com Camarillo Boxing & Fitness Center 1390 Flynn Road, Unit D, Camarillo (805) 236-8832 www.camarilloboxingandfitness.com Camarillo MMA 5800 Santa Rosa Road, Ste. 133, Camarillo (805) 914-4129 www.cammma.com Club TKD Martial Arts 3675 Old Conejo Road, Newbury Park (805) 499-0919 www.clubtkd.com KO Boxing Club 880 Hampshire Road, Ste. X, Thousand Oaks (805) 231-2836 www.koboxingclub.com
Practicing the Art and Science of Dentistry Alfredo Vico, DDS General, Cosmetic and Implant Dentistry Invisalign provider
2940 E. Thousand Oaks Blvd. Ste D
805-409-9009
www.milroblesdental.com Open Saturday! january 2014 | beyond The Acorn.com 53
PILATES
move from PAGE 53
Simi Valley Martial Arts & Fitness 1875 Angus Ave., Simi Valley (805) 744-7600 www.simivalleymartialarts.com Tang Soo Do University 5285 Kazuko Court, Moorpark (805) 530-0000 www.tangsoodouniversity.com Title Boxing Club 1714 Newbury Road, Ste. S, Newbury Park (805) 716-6033 www.newbury-park.titleboxingclub.com
Camarillo Pilates 221 E. Daily Drive, Ste. 7, Camarillo (805) 384-8044 www.camarillopilates.com Conejo Valley YMCA 4031 N. Moorpark Road, Thousand Oaks (805) 523-7613 www.sevymca.org/conejo DePaz Energie 2488 Townsgate Road, Ste. C, Westlake Village (805) 230-0060 www.depazenergie.com Joe & Clara Pilates Inspired Health Club 2282 Townsgate Road, Westlake Village
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(805) 496-2929 www.joeandclara.com Just Breathe Pilates 1931 Daily Drive, Camarillo (805) 482-7110 www.justbreathepilates.net Pilates Plus 2200 E. Thousand Oaks Blvd., Ste. 100, Thousand Oaks (805) 778-1514 www.ppwestlake.com Second Story Pilates 28811 Canwood St., Agoura Hills (818) 456-5030 www.secondstorypilates.com Teague Pilates 29020 Agoura Road, Agoura Hills (818) 991-9405 www.teaguepilates.com The Studio 3537 Old Conejo Road, Ste. 102, Newbury Park (805) 498-2800 www.thestudioyogapilates.com
R.I.P.P.E.D.
by Michelle Mangini
State Certified Massage Therapist & Life Coach
325 E. Hillcrest Dr. #123 Thousand Oaks Stone Creek Professional Offices • www.cmtmichelle.com Corporate Chair Massage also available
805-380-6113 CA Certification #20301
Total Woman Gym and Day Spa 966 S. Westlake Blvd., Westlake Village (805) 496-9978 www.totalwomanspa.com. Arroyo Vista Recreation Center 4550 Tierra Rejada Road, Moorpark (805) 517-6300 www.moorparkca.gov Oakridge Athletic Club 2655 Erringer Road, Simi Valley (805) 522-5454 www.oakridgefitness.com Oak Park Community Center 1000 N. Kanan Road, Oak Park (818) 865-9304 www.rsrpd.org
“I didn’t think I needed Hospice help. Was I ever wrong! Your staff and counselors made everything easier.” We are a volunteer hospice and grief counseling center offering FREE practical and emotional assistance, including respite for caregivers, support groups, and counseling for individuals and families facing a lifelimiting illness and/or grieving the loss of a loved one. We also provide education and resources on end-of-life care and planning issues.
a volunteer hospice and grief counseling center
400 Rosewood Ave., #102, Camarillo, CA 93010 • 805-389-6870 www.camarillohospice.org
54 beyond The Acorn.com | january 2014
Rancho Santa Susana Recreation Center 5005-C E. Los Angeles Ave., Simi Valley (805) 584-4400 www.rsrpd.org
SPINNING
Bodydizign 3875 Old Conejo Road, Newbury Park (805) 499-4642 www.bodydizign.com Calabasas Tennis & Swim Center 23400 Park Sorrento, Calabasas (818) 222-2782 www.calabasastsc.com George Erb Fitness Center 231 Camarillo Ranch Road, Camarillo (805) 484-3307 www.erbfitness.com Island Health & Fitness 5750 E. Los Angeles Ave., Simi Valley (805) 522-5770 www.islandhf.com
M6 Fitness 258 Lombard St., Thousand Oaks (805) 449-1505 www.m6fitness.com
Camarillo Yoga Center 5800 Santa Rosa Road Ste. 127, Camarillo (805) 484-8810 www.camarilloyoga.com
Simi Valley Family YMCA 3200 Cochran St., Simi Valley (805) 583-5338 www.sevymca.org
Cool Hot Yoga 23681 Calabasas Road, Calabasas (818) 222-4949 www.coolhotyoga.com
SPN Pilates 26799 Agoura Road, Unit B2, Calabasas (818) 878-9982 www.spnpilates.com
SoulBody Yoga 6591 Collins Drive, Ste. E-9, Moorpark (805) 231-6356 www.soulbodyyoga.com
STRONGMAN
Yogaworks 2475 Townsgate Road, Westlake Village (805) 371-3030 www.yogaworks.com
Proactive Sports Performance 3155 Willow Lane, Westlake Village (805) 494-4302 www.proactivesp.com
YOGA
Agoura Power of Yoga 30315 Canwood St., Agoura Hills (818) 735-9907 www.agourapowerofyoga.com Bikram Yoga Thousand Oaks 1714 Newbury Road, Newbury Park (805) 499-6422 www.bikramyogathousandoaks.com Bodysattva Healing Arts Center 1414 E. Thousand Oaks Blvd., Ste. 211 Thousand Oaks (805) 497-0300 www.bodysattvacenter.com
(818) 222-2782 www.calabasastsc.com Camarillo MMA 5800 Santa Rosa Road, Ste. 133, Camarillo (805) 914-4129 www.cammma.com Goebel Center 1385 E. Janss Road, Thousand Oaks (805) 381-2744 www.goebelsenioradultcenter.org Island Health & Fitness 5750 E. Los Angeles Ave., Simi Valley (805) 522-5770 www.islandhf.com
Yoga Everyone 28924 Roadside Drive, Ste. 204, Agoura Hills (818) 889-YOGA (9642) www.yogaeveryone.com Yoga Nook 4449 Cochran St., Simi Valley (805) 390-8175 www.yoganook.net Yoga Upstairs 5308 Derry Ave., Agoura Hills (818) 889-8018 www.yogaupstairs.com
ZUMBA
Calabasas Tennis & Swim Center 23400 Park Sorrento, Calabasas
Miller Family YMCA 320 Via Las Brisas, Newbury Park (805) 480-0309 www.sevymca.org/newburypark My Health Studio 31139 Via Colinas, Ste. 303, Westlake Village (818) 889-3737 www.myhealthstudio.com Oak Park Community Center 1000 N. Kanan Road, Oak Park (818) 865-9304 www.rsrpd.org Stevenson Fitness 706 Lindero Canyon Road, Oak Park (818) 707-0123 www.stevensonfitness.com
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56 beyond The Acorn.com | january 2014
How In the pause between crawling out of bed and charging through the day the body needs to shift gears. A few simple yoga stretches can do a lot to gently wake up sleepy muscles and oil those creaky joints. Camarillo Yoga Center teacher Audrey Walzer led two of her students through a refreshing morning stretch in the lovely gardens at Hartley Botanica in Somis. Camarillo residents Susan Weaver and John Light have been studying yoga for about 10 years but still begin their day with gentle range-of-motion practices like these, which everyone can do. Written by Audrey Walzer Photography by Richard Gillard
Live Better... With Better Hearing! DO YOU OR DOES SOMEONE YOU KNOW... • Have trouble following conversation in groups or noisy environments? • Hear but do not understand clearly? • Have trouble hearing the TV or radio? • Have ringing or buzzing in your ears? • Are you ready to hear clearly and understand words again?
Take the next step to Live Better today! Mention this ad and receive a Complimentary 60 minute Hearing Aid Consultation with Audiologist, Dr. John Malan! Learn more or read patient reviews: www.ascenthearingsimivalley.com
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John Malan, Au.D. Doctor of Audiology
Palm Tree
Spread the ribs and stretch the sleep out of your side. With one arm straight up over your head, palm facing the midline, press your hips to the side and turn your head to look down, releasing your neck. Breathe into the side ribs and waist, lengthening back muscles and waking up the lungs. Repeat on the other side.
Most Insurance Accepted. 0% Financing Available. Email: jmalan@ascenthearing.net
Dr. John Malan is an audiologist with over eighteen years of experience helping people with hearing loss. Dr. Malan received his Bachelor of Arts degree from the University of Redlands, his Master of Science degree in Communicative Disorders from Cal State Northridge and his Doctorate in Audiology from the University of Florida, graduating at the top of his class. He completed his fellowship from the prestigious House Ear Clinic in Los Angeles in 1997. Dr. Malan has been a resident of Simi Valley for the past fourteen years.
How Green
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is My Valley? At Tri-Valley, we offer a complete line of “green” products that work hard to clean your home and office and help clear the air, including the Simplicity Vacuum. Ask our friendly professionals for helpful advice on how to keep your valley green! -Simplicity Vacuums -Fresh Wave -Bona Wood Care -Dupont Stone Care -Charlie’s Soap -Mrs. Meyers -Laundress -Audra’s Natural -Carpet Cleaner Rentals -Pet Urine/Odor Spotters
Open the chest and upper back muscles before the arms spend a long day gripping a steering wheel or clicking away on a keyboard. 1. Begin with arms relaxed at your side. Inhale and take your hands forward in front of your torso and up the midline of the body.
2
Repeat four times as you breathe in the morning air.
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2. Reach up as high as you can with palms facing each other. 3. Exhale, soften the elbows, let the shoulders release and the arms float open, palms up.
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Wrist Release
2
Prevent carpal tunnel syndrome with daily stretching. 1. Kneeling on all fours, turn your fingers back toward your knees, palms down. Place fingertips down and gently exhale as you stretch the heels of the hands away from your shoulders. Make sure you don’t put your weight into the wrists. Instead reach away slowly and feel the stretch through the forearms and hands. Three slow breaths will help the wrist release.
1
2. Wrist release on the go: With shoulders down and arm straight but not locked, turn the palm away from the body. Hold the fingers with your opposite hand and gently pull them down and slightly back toward the forearm until you feel a safe stretch.
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The Southern California Orthopedic Institute is proud to introduce our newest Foot & Ankle specialist serving Ventura County, Dr. Deborah Castañeda! Dr. Castañeda earned her undergraduate degree from Harvard University, her Medical Degree from the Keck School of Medicine at the University of Southern California, and specialized foot and ankle training through a fellowship at The Institute for Foot and Ankle Reconstruction at Mercy in Baltimore, Maryland. Call today for an appointment.
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3605 Alamo Street, Ste. 200 Simi Valley, CA 93065 Phone: (805) 578-8550 Fax: (805) 578-8555
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375 Rolling Oaks Drive, Ste. 210 Thousand Oaks, CA 91361 Phone: (805) 497-7015 Fax: (805) 497-7315
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Cat Stretch
Extending and flexing the spine creates fluidity in the torso. Animals do it naturally — so should we. 1. On all fours: with hands under shoulders and knees hip-distance apart, inhale, drawing the chest forward to lengthen your back. With shoulders back, keep your head in line with your spine. Don’t look up to the sky. Standing: with feet hip-distance apart, knees bent slightly, place hands on thighs, thumbs inward. Inhale and feel the spine lengthen from tailbone through your arms.
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To keep from sliding during indoor yoga practice, try these cool “super grippy” yoga socks from Gaiam. Individual toe sleeves make it easy to spread those yoga toes. www.life.gaiam.com
2
2. On all fours or standing: exhale and pull your belly into your spine. Round your back like a Halloween cat and feel your backbone rise up to the sky, stretching between your shoulder blades. 3. (not pictured) On all fours: finally, glide your hips back to your heels, extending arms forward into child’s pose. Gently move back and forth between extending and rounding the spine four times and feel your inner kitty (or lion) come alive.
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Swivels
Wake up the spine with gentle rotation. Bending the knees slightly, lift one heel and allow your legs and pelvis to rotate your spine like an easy golf swing. Don’t swing the arms vigorously and torque the back. Instead, allow the arms to stay relaxed and enjoy oiling up your spine in a smooth, gentle swivel. Come back to center then repeat in opposite direction.
Audrey Walzer was voted Ventura County’s Best Yoga Teacher for the last three years. Far from teaching people how to twist into human pretzels, Audrey specializes in yoga for “regular people.” Her advice: “When contemplating any stretching or athletic practice, ask yourself, ‘will this help me with good health and longevity or is the potential for injury something that might impinge on a long and healthy life?’” Visit her website at www. camarilloyoga.com.
Spend time with loved ones while staying fit, healthy, and relaxed.
Did you know? • Golf burns calories
Make it Count at Sunset Hills Country Club Sunset Hills Country Club offers an endless schedule of fun activities such as golf, swimming, tennis, and social events – plus we offer a state-of-the-art fitness center with separate men's and women's fitness facilities, and a full schedule of classes including Aqua Fitness, yoga, ZUMBA, and Bootcamp classes. Spend more time with your family at Sunset Hills, while having fun, remaining active, and making healthy choices.
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Smart Health
Take your fitness regimen to the next level by exploring some of the thousands of apps available to help you get on track— and stay there.
Calm
Daily Burn
Calm.com Free Reduce stress and achieve a state of peace using this app and website’s mellow music, serenity program and guided relaxation sessions.
Everest
everest.com Free Set goals, overcome hurdles and share motivation and encouragement with others as you scale your personal summit.
DailyBurn.com $10/month Stream professionally led workout sessions to your phone or computer 24/7. You choose from dozens of types of exercise. Never again get bored with your workouts. Calm
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Fooducate
Fooducate
Fooducate.com Free to $3.99 Scan food labels while grocery shopping. The app offers key product info, healthiness ratings and healthy alternatives while you shop for groceries.
Gym-Pact
gympact.com Free Talk about motivation! Gym-Pact users earn cash for meeting their exercise goals. Can pair with RunKeeper app.
My Fitness Pal
Gym-Pact
Pocket Yoga
MyFitnessPal.com Free Use social media and the website to support your weight-loss and fitness goals. This app offers tools for counting calories, food journaling and blogging.
My Fitness Pal
Epicurious
Epicurious.com Free Recipes galore and shopping lists help you plan and prepare good food. More than 30,000 recipes plus step-by-step instructions.
Charity Miles
charitymiles.org Free Track miles run, biked or walked. Then, based on those results, corporate sponsors will donate to charity on your behalf. Pick a cause and get moving.
Weight Watchers
Epicurious
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Gratitude
fig.com Free This “personal wellness guide for body and soul” helps users create goals, build a supportive network of people and share successes with friends.
WeightWatchers.com Free to $18.95/month Calorie and activity trackers, meal and recipe ideas, group support, graphs to track your progress. All you need to follow Weight Watchers online.
Weight Watchers
Gratitude
happytapper.com/ gratitude-journal $0.99 This mobile journaling app can improve emotional well-being by helping you count your blessings. The website also offers a vision board application.
Pocket Yoga
Pocketsports.com $2.99 Take your yoga instructor everywhere you go. Choose type of yoga practice, level of difficulty and duration. Includes dictionary of poses and soothing music.
january 2014 | beyond The Acorn.com 63
NEPTUNE underwater MP3 player
This waterproof MP3 player uses bone conduction audio transmission to send music through the cheekbone directly into the inner ear. It has 4GB of storage. The screen shows the song, artist and play status, and the unit attaches to goggle straps. $124 ■ www.Finisinc.com
High-Tech Fitness Tools Polar heart-rate sensors These devices provide basic monitoring to keep fitness training simple.The FT4 shows when you’re improving based on your heart rate and displays calories burned. The FT7 is designed for those who want to know if they’re improving their fitness or burning fat. Both models come with a comfortable fabric transmitter. $99.95 ■ www.polar.com
POLAR heart-rate sensor with beat app
The H7 heart-rate sensor sends live, accurate heart rate info to your mobile training app, turning it into a smart training companion. $79.95 ■ www.polar.com
iriveron
This smart exercise headset monitors your heart rate, tracks physical location and workout data while remaining invisible to the user so you can enjoy music while you work out. Powered by Perform Tek Precision Biometrics, a state-of-theart sensor technology that measures real-time biometric data. $199 ■ www.shop.iriverinc.com/
64 beyond The Acorn.com | january 2014
Nike+ Fuelband SE
The FuelBand SE tracks your every move—literally. It measures whole-body movement—how much, how often and how intensely—and gives real-time feedback and reminders to keep your workouts effective. Sync with a Nike account to share with friends through Nike+ Groups. From $149 ■ www.store.nike.com’/us/e_us/pd/fuelband-se
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Force
This wristband helps motivate you to keep moving with real-time stats. It tracks steps taken, distance traveled, calories burned, stairs climbed and active minutes throughout the day. It also tracks the quality of your sleep and wakes you silently with a vibrating alarm. Online charts of your sleep patterns help you determine how to get a better night’s snooze. From $99.95 ■ www.fitbit.com/force
RoadID Interactive
This simple device will speak for you if you can’t. RoadID Interactive provides secure medical and emergency information with a live operator and web access. Choose a wristband, shoe pouch or ankle band. Also available for kids and dogs. One-year membership is $9.99. From $17.99 ■ www.RoadID.com
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Westlake Village • Beverly Hills january 2014 | beyond The Acorn.com 65
GREENS from PAGE 22
Is your loved one ready for an Adult Day Program?
Produce, pickled items, honey, nuts, juices, dried beans, eggs and flowers. www.underwoodfamilyfarms.com (805) 529-3690
NEWBURY PARK Golden State Certified Farmers Market Fridays from 2 to 7 p.m. 350 Via Las Brisas www.GoldenStateCertifiedfm.com Newbury Park Farmers Market Saturdays from 9 a.m. to 2 p.m. Newbury Park Library parking lot 2331 Borchard Road (323) 272-9171
SIMI VALLEY Simi Valley City Hall Certified Farmers Market Fridays 11 a.m. to 3:30 p.m. Simi Valley Civic Center Plaza 2757 Tapo Canyon Road (805) 643-6458 pacific209@hotmail.com Simi Valley Town Center Certified Farmers Market Fridays from 4 to 8:30 p.m. 1555 Simi Town Center Way www.Farmersmx.com (805) 368-1185
OAK PARK
NO
Oak Park Certified Farmers Market Saturdays from 9 a.m. to 1 p.m. Oak Park High School 899 Kanan Road Baked goods, dairy, fruit, vegetables, nuts. Proceeds benefit Oak Park High School. www.CoastalPacificfm.com (805) 643-6458
OJAI
Is your loved one experiencing these signs of aging . . . YES Difficulty socializing? Show signs of depression or anxiety? Been diagnosed with Alzheimer’s or dementia? Experience long or short term memory loss? Require assistance with personal needs, such as, meal prep and bathroom care? Need assistance with medications?
Are you, as the caregiver… Worried about your loved one’s safety when left home alone? Stressed and unable to pursue personal interests? If you answered, “YES,” to two or more questions, it is likely that our ADULT DAY PROGRAM has something to offer your loved one.
(805) 388-1952
www.camhealth.com 66 beyond The Acorn.com | january 2014
Ojai Certified Farmers Market Sundays 9 a.m. to 1 p.m. 300 E. Matilija St. Produce, bread, seafood, flowers and more. www.OjaiCertifiedFarmersMarket.com (805) 698-5555 Rio Gozo Farm Weekly seasonal organic produce pickups. Call or email first. (805) 272-8170 riogozofarm@gmail.com
OXNARD Downtown Oxnard Certified Farmers Market Thursdays from 9 a.m. to 2 p.m. Plaza Park, 500 S. B St. (805) 643-6458 pacific209@hotmail.com Channel Islands Harbor Certified Farmers and Fisherman’s Market Sundays from 10 a.m. to 2 p.m. 3350 S. Harbor Blvd. (805) 643-6458 pacific209@hotmail.com
SOMIS Underwood Family Farms Market Open daily year-round (except holidays) from 9 a.m. to 5 p.m. (until 6 p.m. during daylight saving time) 5696 Los Angeles Ave. Vegetables, fruits and specialty food; also pick-your-own and a CSA program. www.UnderwoodFamilyFarms.com (805) 386-4660 info@underwoodfamilyfarms.com
THOUSAND OAKS Thousand Oaks Certified Farmers Market Thursdays from 1:30 to 6 p.m. The Oaks mall east parking lot 222 W. Hillcrest Drive Produce, dairy, baked goods, seafood, fruit, flowers, honey. www.vccfarmersmarkets.com (805) 529-6266 Wildwood Elementary School PTA Community Farm Stand Second Tuesday of the month during the school year from 1 to 2:30 p.m. 620 W. Velarde Drive Organic and in-season fruit and vegetables.
West Ventura Certified Farmers Market Wednesdays from 3 to 7 p.m. Corner of Kellogg Street and Ventura Avenue www.TheHarvestGathering.vpweb.com East Ventura Certified Farmers Market Thursdays from 3 to 7 p.m. Ventura Community Park 901 S. Kimball Road www.TheHarvestGathering.vpweb.com Farmer Fresh to You Organic produce delivery. www.FarmerFreshtoYou.net (805) 469-7604 Hello Harvest Delivery of local produce from organic and sustainable farms. www.HelloHarvest.com (805) 551-3454
WESTLAKE VILLAGE
VENTURA Ventura Certified Farmers Market Wednesdays from 9 a.m. to 1 p.m. Pacific View Mall, 3301 N. Main St. www.vccfarmersmarkets.com/ventura (805) 529-6266
Ventura Certified Farmers Market Saturdays from 8:30 a.m. to noon Corner of Palm and Santa Clara streets www.vccfarmersmarkets.com/ventura (805) 529-6266
Westlake Village Farmers Market Sundays from 10 a.m. to 2 p.m. Village Glen Plaza 2797 Agoura Road www.ccfm.com (818) 591-8161
It’s time to hear what you’ve been missing! Our goal at Decibel Hearing Services is to provide you the best possible hearing care based upon your individual needs. Since a hearing device cannot be prescribed like eyeglasses, a hearing treatment plan is highly dependent on the judgment and skill of the hearing professional. At Decibel Hearing Services, we test your hearing, develop the treatment plan based on your lifestyle and needs and dispense the corresponding technology. We also provide support, counseling and service of the hearing device. Ellen Baker, AuD is a nationally certified, state licensed doctor of audiology. Dr. Baker has been working in the audiology field over 25 years and brings a wealth of knowledge and experience to each and every client.
OUR SERVICES Audiology Evaluations Educational Seminars Hearing Aid Evaluations Hearing Aid Sales & Services
www.decibelhearing.com 375 Rolling Oaks Drive, Suite 140, Thousand Oaks, CA 91361 • 805.449.2380 2655 First Street, Suite 170, Simi Valley, CA 93065 • 805.584.3327
HEALTH Scientific Certainty with
through the Christ
Discover how an understanding of God as infinite good & ever-present Love brings healing. International speaker Christine Driessen is a practitioner and teacher of Christian Science healing and is co-author of the book, “Soul of Medicine: Spiritual Perspectives and Clinical Practice” from Harvard Medical School.
View a talk by Driessen given at the Thousand Oaks Public Library
Lambert spoons herbed harissa on top of her black bean and quinoa bowl, a lightly spicy dish packed with layers of flavor. The newly popular grain quinoa is rich with protein and fiber.
can go together.” For example, when cauliflower is Go to to read. The point of the Wellness Kitchen pureed and served with pan-seared salmon PrayerThatHeals.org/health is to teach people to cook quick and really with a honey mustard glaze, people—men tasty, healthy food. Healthful and delicious especially—are shocked that it tastes so delicious and is as satisfying as that T-bone steak, she says. Even Lambert has her food weaknesses. Thanksgiving dinner, with turkey, cranberries, mashed sweet potatoes and all of the other delectable holiday favorites are irresistible to the Westlake Village resident. But that’s really not a problem for Lambert, who eats whatever she wants but sticks to reasonable portion sizes. Although she’s not a vegetarian, Lambert is a believer in a plant-based diet for health and longevity. Animal protein does not need to be eliminated from a diet, just reduced in favor of flavor-packed fresh fruits and vegetables as well as whole-grain carbs. She eats fruit Introductory with each meal of the day. Lambert’s cookbook, the title and release date to be announced soon, will be filled with for just everyday meals as well as delectable recipes with mention of this ad that are deceptively simple to prepare for the holidays. The book will provide portion sizes 100 Years in Refining for men, women, children and teens and the Art of Dance nutritional guidelines and priorities for those with chronic conditions. Cooking tips will Thousand Oaks Woodland Hills be included on every page. 3065 E. Thousand Oaks Blvd. #4 6100 Topanga Canyon Blvd. “It’s a book to live with,” Lambert said. (at Hampshire) • 805-495-1445 (Westfield Promenade) • 818-225-8000 “It’s meant for beginners and will have 125 ArthurMurrayDanceSchools.com recipes.” Wellness from PAGE 41
Timing is Everything! Learn to Dance Today!
Private Lesson $29
68 beyond The Acorn.com | january 2014
Recipes from PAGE 44
Apple Blueberry Crisp
Wellness Kitchen Pomegranate Iced Tea
Serves 8
Serves 6
A delicious iced tea with the antioxidant power of both the pomegranate and green tea, this is an all-natural thirst-quenching delight and only 25 calories per serving! 6 5 1
cups water green tea bags cup Pom juice Sliced orange and mint leaves (optional)
Heat water in large saucepan to a rolling boil. Turn off heat, add tea bags and steep 10 minutes. Cool tea to room temperature. To serve: Add ice to large pitcher; pour in green tea and Pom juice. Add sliced orange and mint if desired. Calories per serving: 25 Calorie equivalent: ½ fruit
Organic canola oil cooking spray 6 Granny Smith or Fuji apples, cored and sliced thin 10 oz. frozen blueberries, not thawed 1 Tbsp. lemon juice ¼ cup sugar 2 Tbsp. flour 1¼ tsp. cinnamon 1 Tbsp. orange zest Topping: 1 cup rolled oats ½ cup brown sugar ½ cup flour (or ¼ cup all-purpose flour plus ¼ cup whole-wheat pastry flour) ⅓ cup no-trans-fat margarine 1 tsp. cinnamon
Preheat oven to 350° F. Spray a 9 by 13-inch baking dish with cooking spray. Toss apple slices with blueberries, lemon juice, sugar, flour, cinnamon and orange zest in baking dish. Bake 15 minutes. Meanwhile, mix all the topping ingredients in small bowl with fingers until crumbly. Set aside. Remove baking dish from oven and sprinkle topping mixture over hot fruit. Bake 30 minutes or until topping is lightly browned and crisp. Serve warm with lite whipped topping or lite ice cream or frozen yogurt. Calories per serving: 250 Calorie equivalent: 1 carbohydrate, 1 fruit, 1½ fats
Quality care, Grooming, Boarding and Full-service Animal Hospital • Full Physical Exams
• Spay/Neuter
• Outdoor Play Area
• Wellness Plans
• Surgery
• Heartworm Testing
• Vaccinations
• Dentistry
• Geriatric Care
• Prescription Diets
• Pain Management
• Care Credit Accepted
• Health Certificates
• Boarding
• Parasite Treatment
• Grooming
Evening & Weekend Appointments On Call for Emergencies (during Business Hours)
FREE
Office Visit for one pet
(Limited to 1 per new client)
Vaccine Clinic EVERY Saturday 10am-1pm Expect a short wait time.
Dr. Lina Yetishefsky
Rachelle
Jenna
30849 E. Thousand Oaks Blvd., Westlake Village
Jenny
818-707-0700 | www.doctoryanimalhospital.com Mon-Fri 8am-7pm • Sat 8am-5pm
Calendar from PAGE 25
three-course dinner with live entertainment and awards. Visit www.conejochamber.org/pages/ ChairmansClubInfo Boys & Girls Clubs of Greater Conejo Valley Fifth Annual Superstars of the Year 7 to 9:30 p.m. Kavli Theatre, 2100 Thousand Oaks Blvd., Thousand Oaks Honors youth, volunteers and staff and will include music and performing arts by club members, celebrity guests plus a silent auction. Free entrance, parking, snacks and beverages. Call (818) 706-0905
SATURDAY, MARCH 1 24th Annual Gold Dust Gala Fundraiser 6 p.m. Serra Center 5205 Upland Road, Camarillo Evening includes: cocktails, silent auction, raffle, California cuisine dinner and dancing to the Spazmatics. Proceeds benefit the Healthy Women’s Program at Community Memorial Healthcare Foundation. Visit www.golddustgala.org
24th Annual Ojai Mardi Gras Masquerade Ball 7:30 p.m. to midnight Ojai Center for the Arts 113 S. Montgomery St., Ojai It’s a celebration New Orleans-style featuring music, dancing, costume contest, local artwork. Call (805) 646-7843
SATURDAY AND SUNDAY, MARCH 1 AND 2 27th Annual Spring Arts and Crafts Festival 10 a.m. to 4 p.m. Borchard Community Center 190 Reino Road, Newbury Park Email boc@crpd.org; call (805) 381-2791 52nd Annual Gem, Mineral, Lapidary and Fossil Show 10 a.m. to 5 p.m. Sat. and 10 a.m. to 4 p.m. Sun. Ventura County Fairgrounds 10 W. Harbor Blvd. Presented by the Ventura Gem & Mineral Society. There will be 50+ displays; 15+ dealers; lapidary arts and jewelry making demos; door prizes and silent auctions; flea market and plant sale; and activities for children. Free admission. Visit www.vgms.org
THURSDAY, MARCH 13 Discovery Center Science Speaker Series 7:30 p.m. Scherr Forum Theatre Thousand Oaks Civic Arts Plaza Dr. Stuart Sumida from Cal State San Bernardino on “Anatomy and Animation: You Need Science to Make Realistic Animated Creatures.” Adults $15; students, teachers and seniors $10. Tickets: the Civic Arts Plaza Box Office or visit www.ticketmaster.com (search: “Discovery Center”)
SATURDAY, MARCH 15 26th Annual St. Patrick’s Day Parade 10 a.m. Main Street, Downtown Ventura Ventura Elks Lodge 1430 will present the parade. Free for spectators. Visit www.venturastpatricksdayparade.com St. Patrick’s Day Celebration 11 a.m. to 3 p.m. Agoura Hills/Calabasas Community Center 27040 Malibu Hills Road, Calabasas Visit www.ahccc.org Call (818) 880-2993
MONDAY, MARCH 17 Leprechaun’s Lucky Gold Hunt for Kids 4 to 5:30 p.m. Thousand Oaks Community Center 2525 N. Moorpark Road, Thousand Oaks Call (805) 381-2793
Customer Service is Our Priority!
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City of Calabasas Arbor Day Celebration 9:30 a.m. to noon Gates Canyon Park 25801 Thousand Oaks Blvd., Calabasas Free admission. Call Marina Issakhani at (818) 224-1600 Email missakhani@cityofcalabasas.com.
Join Our 2014 Women’s Tours
29th Annual Great Race of Agoura Half Marathon, 10K, 5K and 1 Mile Fun Run 6 a.m.start time Chumash Park 5550 Medea Valley Drive, Agoura Hills Visit www.greatraceofagoura.com
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Call Mary Barnett & SITA World Tours to book your next tour to the exotic destination of your choosing.
Vietnam & Cambodia: March 23 - April 6 Guaranteed Share
Tulip Time Cruise: April 4 - 12 Dutch & Belgian Waterways
Inca Mysteries – Peru: August 7 - 15 Guaranteed Share
India & the Pushkar Fair: October 25 - November 9 Guaranteed Share
Let Mary Barnett, a specialist in customizing fun-filled special interest group tours, help plan your organization’s next travel experience. 800.421.5643 ext. 1518 • email: maryb@sitatours.com • www.sitatours.com 70 beyond The Acorn.com | january 2014
Spring Spectacular at America’s Teaching Zoo 10 a.m. to 5 p.m. Sat. and Sun.; also Sat. and Sun., March 29, 30 and April 5 and 6 Moorpark College 7075 Campus Road, Moorpark Shows at 10:30 a.m., noon, 2 and 4 p.m.; a kids zone, VIP tours and raffle. 3 p.m. Creature Feature with guest animal appearances. $10 adults; $7 kids and seniors. Visit www.moorparkcollege.edu/zoo Call (805) 378-1441
SUNDAY, MARCH 30
THURSDAY, APRIL 17
Flea Market at Ventura County Fairgrounds 9 a.m. to 2 p.m. Early-bird admission is available from 6 to 9 a.m. at $10. Kids under 12 are free with an adult. Visit www.rgcshows.com/Ventura.aspx
Discovery Center Science Speaker Series 7:30 to 9 p.m. Scherr Forum Theatre, Thousand Oaks Civic Arts Plaza, 2100 Thousand Oaks Blvd. Dr. Amander Clark from UCLA will discuss using stem cells to treat human health abnormalities. Adults $15; students, teachers and seniors $10. Purchase tickets at the box office before or at the event or at www.ticketmaster.com. Email mail@ScienceSpeakerSeries.org Call (805) 905-8168
SATURDAY AND SUNDAY, APRIL 5 AND 6 Scandinavian Festival 10 a.m. to 5:30 p.m. Sat. and 10 a.m. to 4:30 p.m. Sun. California Lutheran University 60 W. Olsen Road, Thousand Oaks Features music, dancing, food, lectures, demonstration, vendors and activities for young and old. A Viking encampment and Sami Village will be on site. Visit www.scandinaviancenter.org/ scandinavian_festival Email scanfestival@callutheran.edu
SATURDAY, APRIL 13 16th Annual Arbor/Earth Day Celebration 11 a.m. to 4 p.m. Conejo Creek Park 1300 E. Janss Road, Thousand Oaks. Admission is free. Visit www.toaks.org/GoGreen
SATURDAY, APRIL 19
Spring Egg Hunt and Arts and Crafts Show 9:30 a.m. to 3 p.m. Mae Boyar Park, 130 N. Kanan Road, Oak Park Visit www.rsrpd.org/rec/events/events.html Call (818) 865-9304
SATURDAY, APRIL 26
Ventura County Blues Festival 10 a.m. to 7:30 p.m. Moorpark College 7075 Campus Road, Moorpark Visit www.venturacountyblues.com To submit an event for the next Beyond calendar (April through June) email information to Lindsay.Ela@gmail.com.
Yoga Nook
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january 2014 | beyond The Acorn.com 71 12/9/13 3:39 PM
Beyond_1_2014_golden.indd 1
Distance from PAGE 17
Team USA, her name is regularly near the top of the leaderboard at distance races around the country—she finished third among women at the 2013 L.A. Marathon—and she still holds the American women’s record in the halfmarathon and marathon, the latter a mark that’s stood for seven years. With another run at the Olympics highly unlikely (she placed sixth at the 2012 Olympic Trials), Kastor, who makes her home in Mammoth Lakes, has a new set of priorities.
She and her husband, Andrew, welcomed their first child, Piper, in 2011. The gifted runner recently agreed to speak to Beyond the Acorn to share her thoughts on health and fitness and discuss how her career path has changed since the birth of her daughter. Beyond: Looking back on 2013, what kind of year was it for you? DK: I have had a busy year of training, racing and traveling. Along with continuing my own running career, I am also the president of the Mammoth Track Club.
JOIN THE Y
ciymca.org 805.484.0423
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My husband, Andrew, is the coach of the club, which has produced 12 Olympians, two Olympic medals and 64 national champions. Along with helping endurance athletes reach their own running goals, I feel it is important to have a positive impact on the sport of track and field, so I am on the USA Track & Field board of directors. The governing body of this sport has fantastic leaders, and they inspire just as much as the fantastic athletes it supports. Beyond: How has the birth of your first child changed your perspective on racing? On competing? DK: Being a mom has been my favorite job, but I have great pride in sharing my passion of running and fitness with Piper. There’s no greater joy than seeing children run so freely, so I also strongly support efforts to introduce kids to the sport of running. The positive impact of running reaches every corner of our being, and it’s wonderful to be involved in a sport that manifests success in such a variety of ways. Beyond: There’s been reporting on the heavy toll marathons can take on the human body. Does that concern you at all? DK: Marathon running does take a toll on your body, which is why preparation is so important. Limiting marathons to two a year so you are amply prepared, as well as taking a good rest phase afterwards, is important. I believe the distance is vitally healthy but can be abused if you are not prepared well or you don’t take time to recover afterwards. The positive benefits of long distance running powerfully play into your entire life. Beyond: How has your training regimen changed as you’ve gotten older? Are you still pushing yourself toward specific goals or is it more about maintaining a certain level of fitness? DK: I have a lot of miles on the odometer of my legs! More than every car I’ve ever owned added together! As I have aged, I focus on quality more than quantity of miles. I used to run 120 to 140 miles a week. Now I run 80 to 100. Beyond: What’s the best advice for someone who is just getting started running to get in shape and improve their overall health? DK: The best way to keep with a running routine is to join a group or club. The knowledge and synergy of a group are sure to motivate you to keep with your new routine.
Early in her career, Deena Kastor would run 120 to 140 miles each week. Now she covers 80 to 100 miles every seven days.
If you commit for two months, you will find such great benefits, not only in your running but in life, that you will surely stick with your new lifestyle. Becoming a better runner also gives you the tools to be a better businessman or businesswoman, be a better father, mother, son, daughter, parent. It is remarkable how the lessons in running parallel life. Beyond: Where do you draw your motivation from to get up and go train on the days when you wake up and don’t want to get out of bed? Has it become more difficult to stay motivated? DK: Everyone has days where they are a little less motivated. Even when I’m committed to a lofty goal, I can find some days more challenging. If the wind is blowing, if I’m not fully recovered from a workout or the monotony of training is leaving me flat, there is (still) always a reason to get out the door. I find that at my most tired, it simply takes a run to invigorate me again. If it’s windy outside— my nemesis—I download a few new songs
on my MP3 player and I end up feeling charged by the music. If my runs are feeling monotonous, I explore a new trail. (Learning) to override lack of motivation gives you the tools to override the same lack of motivation in your job or life. There’s so much to look forward to and it simply takes a step in the right direction. Beyond: What are your absolute favorite places to run? DK: I simply love training in the Conejo Valley. We have traveled the world and found ourselves in some of the most inspiring running destination cities, and nothing beats exploring around Paramount Ranch and Malibu Creek State Park. My go-to when I’m visiting my parents is Cheeseboro Canyon. I am also partial to Sycamore Canyon, which is the run that made me a marathon runner. In 2001, I fueled myself to take on the entire canyon from Newbury Park to the beach and back, which is 18 miles round trip. After that run, I decided to train for my first marathon.
Cool Pools, Backyard Entertaining, Landscape & Garden Ideas
OutdoorLiving
Coming April 17/18, 2014
For advertising opportunities, please contact us at: (818) 706-0266 or: beyondsales@theacorn.com | BeyondTheAcorn.com
Beyond The Acorn
january 2014 | beyond The Acorn.com 73
Final Word
seize the
A CHILD GREETS THE DAY BRIMMING WITH WIDE-EYED EXCITEMENT AND CURIOSITY. Photo Courtesy of CINDY DUNNE
74 beyond The Acorn.com | january 2014
day
S
he rushes forward, unafraid of what the next wave will bring. The sun warms her heart as she dances in the cold water, answering each slap at her feet with laughter. Life presents a gift every 24 hours. Each morning brings us a new beginning, a chance to change or enrich ourselves more fully. The day is not just for the young or the well or the beautiful. Take small steps, even the tiniest, toward the shape you want your life to take. Keep your heart open to new people. Push yourself, if only in very small increments, out of your comfort zone to try unfamiliar experiences. Don’t let your own selfdoubt swallow you. Hold close the warm and loving moments, and slough off the petty and vexing individuals. Your life will be richer. In the absence of action, your goals are just dreams. So maybe this year’s resolution should simply be “seize the day.” — L. Rule
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CALABASAS | 23647 Calabasas Road, Calabasas, CA 91302 | 818.222.9500 AGOURA HILLS | 29105 Canwood Street Suite B-2B, Agoura Hills, CA 91301 | 818.575.9915 Independently Owned and Operated.
How do we define quality?
By being the only hospital in Ventura County to receive The Leapfrog “A” grade for Patient Safety Los Robles Hospital & Medical Center was honored with an “A” grade in the Fall 2013 update to The Leapfrog Hospital Safety Score, which rates how well hospitals protect patients from accidents, errors, injuries and infections. Los Robles Hospital & Medical Center had patient safety procedures in place that exceeded the standards of other medical institutions. One of the many reasons why we are the community’s most trusted resource for health, and a regional destination for care.
A
FALL 2013
HOSPITAL SAFETY SCORE SM
877.888.5746 | LosRoblesHospital.com