FitNFabs Summer 2017 by Rosalidia Dubon

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FAB CONTENTS

FITNFABS

fitnfabs.com

Summer 2017

36 ON THE COVER Featuring Shaynna Taylor Photographer: Matthew Young Makeup artist: Janel Defour Clothing: Couture Mannequin

FAB CONTENTS www.fitnfabs.com

BEAT THE SUMMER HEAT AND STILL LOOK FLAWLESS

SUMMERS DO'S FOR LONG HAIR

LONG AND STRONG HAIR

THIS IS IRIANN ALONSO-RODRIGUEZ

BONE BROTH: THE LIQUID GOLD?

SUPPLEMENTS FOR A BIKINI-READY BODY

THE WONDERS OF APPLE CIDER VINEGAR

FRUIT INFUSED WATER TREND

A POSITIVE LASTING IMPRESSION

24 28 2

Makeup tips to keep that pristine look

Five great styles

Tips for sexy & luscious locks

A journey of faith and dedication to self-love

Amazing health benefits you'll be shocked to discover

Take the right vitamins, minerals and amino acids

The ultimate immunity booster you already have in your kitchen

What the hype is all about

Shaynna Taylor reveals how confidence starts from within

HIIT TO A BETTER YOU A 30-day guide to burn fat and build muscles

PROTECT YOUR BRAIN AGAINST AGING What to eat for a healthy brain and better focus

FITNFABS Summer 2017

EXERCISE YOUR BODY & YOUR MIND WILL FOLLOW

GRATITUDE: THE ANTIDOTE FOR STRESS

THE POWER OF POSITIVITY

A JOURNEY OF SELF-DISCOVERY

FOODS THAT REDUCE STRESS AND ANXIETY

THE SURPRISING REWARDS OF AN ACTIVE LIFESTYLE

DISCOVER LA & SF

Facing the three most common mental ailments

Why we need gratitude in our lives

A story about sharing happiness and joy

Indah Marcelly connects with her past and pursues her passion for gems

Five nutrients to help regulate your moods

Benefits beyond runner's high

Experience the California lifestyle — check out these restaurants, hotels and events Publisher Rosalidia Dubon Editor-in-Chief Christopher Matt

Contributors Dr. Chris Colgin • Alfonzo Collazo Genie Davis • Hector Martinez Carmen Milagro • Geny Katherine Rey Jason Wanlass

Layout & Graphic Editor Tara Hickman Special Thanks Daricis Cruz • Alessandro Leone Denise Mariano • Lisa Polanski Devin Strecker • Leslie Vasquez Christine Wong • Wing Yu FitNFabs 951 Mariner’s Island Blvd #329 San Mateo, CA 94404 3

PUBLISHERâ&#x20AC;&#x2122;S DESK www.fitnfabs.com Dear Readers, We're so excited to bring to you the summer issue of FitNFabs magazine. It's filled with stories about people and events that will inspire you to take your beauty, fitness and wellness regimen to the next level. In particular, I'd like to draw your attention to The Big Breakthrough Weekend that FitNFabs is co-sponsoring. Life coach speakers Bonnie Bonadeo and Alejandra Crisafulli will team up for a 2-day transformational journey of the mind, body and spirit. Gain confidence and equip yourself with the tools to turn your dreams into reality. It's all part of this issue's theme focusing on mental fitness. We hope that you enjoy this issue and take the initiative to expand your minds. Yours Truly,

ROSALIDIA DUBON Rosalidia is an entrepreneur and educator in the media publishing and content marketing industries. She is the founder of Dubon Consulting and a committed advocate of women and childrenâ&#x20AC;&#x2122;s issues worldwide.

GENY KATHERINE REY Geny Katherine Rey is a television and radio personality in the San Francisco Bay Area. A social media maven involved in community outreach, she is also a brand ambassador for LatinLife.

CONTRIBUTORS

FITNFABS Summer 2017

CHRISTOPHER MATT Christopher Matt is an author, life coach, and Reiki practitioner based in the San Francisco Bay Area. He has a passion for philosophy, self-improvement, and powerful ideas. Christopher cares deeply about healing people and helping them find meaning and happiness within themselves and live fulfilling lives.

CARMEN MILAGRO An entrepreneur, art lover, international entertainer and

philanthropist, Carmen Milagro is the founder of Borbón, a premium

skin care brand with products made from the world’s finest exotic raw ingredients and inspired by homeopathic traditions.

DR. CHRIS COLGIN Dr. Colgin is a speaker and chiropractor serving the San Francisco Bay Area with 20 years of experience and specialties in weight loss, lifestyle medicine, wellness, and pain relief.

HECTOR MARTINEZ Hector Martinez is a tax accountant at KPMG and a board member and External Relations chairperson for Latinos in Finance. After studying accounting at the University of San Francisco, this proud Salvadoreño embarked on a new journey as an enthusiastic student of life — discovering himself and his role in this world through chance encounters, friendship and mentorship. His mission is to inspire everyone to think positively and to achieve unbridled happiness.

JASON WANLASS Jason is the owner and personal trainer for Champion Fitness Training in Meridian, Idaho. Jason has over 20 years of experience as a fitness professional with a Master’s degree in Exercise & Health Promotion. He is a fitness columnist for the Idaho Statesman and a contributing writer for bodybuilding.com. 5

BEAUTY

FABNHOT

Beat The Summer Heat AND Still Look Flawless By Carmen Milagro

Summertime. Everyone wants to show off a “summer glow” but after spending hours getting your makeup just right, heat and humidity can really rain on your parade. Here are a few tips for keeping that pristine look intact.

Exfoliate: If your makeup doesn’t last all day,

much better if it is truly moisturized. If the skin is not moisturized well, it releases more of its own oils. In turn, this causes your makeup to wear off easier.

you may need to exfoliate. Try a facial or a good scrub to remove old excess skin cells, doesn’t dry you out and leaves you with healthy silky skin so your makeup will stay on.

Ice: Before applying your makeup, rub an ice

Powder: Summer heat may make you sweat

Tomatoes: If the thought of using ice all over

and cause your makeup to run. To combat this, occasionally touch up your face with your loose powder to absorb your skin’s oils and allow your makeup to last longer.

Oil free makeup: Switch to an oil-free

moisturizer and pair that with an oil-free foundation formula to match.

Astringent: Use an astringent whenever possible. It helps to tighten the pores and that enables makeup to stay on longer.

Rose water: Use rose water, nature’s own astringent and apply that on your face. Store it in the fridge for a cooling soothing sensation to tighten up your pores.

Moisturizer: Your skin holds onto makeup

cube all over your face to help your pores close and contract. This helps prevent early sweating and give your make up a longer lifespan. your face gives you the shivers, then you can use tomatoes instead. Just before you apply makeup, take a tomato slice and rub it over your face. Wait 5-10 minutes. Then rinse off and pat your skin dry. Tomato helps to tighten and reduce your pores thus making it better able to “hold” onto your makeup for long time.

Milk: Milk is another way to tighten up your

skin before applying your daily makeup. Wash your face with milk and pat your skin dry. Wait for five minutes and then apply makeup as usual. You will surely feel the silky difference.

By Carmen Milagro Sometimes the summer heat is tough to beat. When we have a busy, jam-packed day, the last thing we need to worry about is what to do with our lovely locks. We've got you covered with a few of the trending styles for the summer.

Fishtail Braid:

This braid is both stylish and casual and helps you with the heat by sweeping your hair off your neck to the side or straight down your back.

Hair Bun:

There are lots of hair buns trending these days. The most common and easiest to create is the â&#x20AC;&#x153;messy bun." Your hair looks and feels cool as well. Wearing your hair in a bun also keeps your neck cool. Add some chopsticks and let a few loose strands frame your pretty face for a more romantic or adventurous look.

Modern Ponytail:

The modern ponytail is still fairly simple but you can add more of a twist to them by wearing cool headbands, bows, flowers, multiple braids, and/or clips.

Retro Ponytail:

If you want to take the typical ponytail up a notch, try one of several retro ponytail looks. You can try the vintage look or the classic Barbie pin-up style!

Headband Braid Twist:

This hair twist is very versatile and can be worn at the office or a nice brunch. Itâ&#x20AC;&#x2122;s both elegant and trendy. To create this look, loosely braid/twist your locks from the top of your head to the back of your head. Finish it off by lightly curling the rest of your tresses and voila!

BEAUTY

TIPS FOR LONG AND STRONG HAIR By Rosalidia Dubon

Strong, shiny and graceful long hair is the look you’ve always dreamed of. Every time that we gain an inch, it seems our stylist bears bad news with shears in hand. Damaged strands and split ends keeps us perpetually frustrated and looking for solutions. We know that having a healthy scalp and hair is where it starts. We’re already experimenting with prenatal vitamins and lathering on Mane N’ Tail shampoo. So what more can we do? It turns out that a few home-brewed remedies might just get us over that finish line and bring out our hair’s natural structure and color. Give these tricks a try!

OLIVE OIL: Olive oil makes the hair strong and lustrous. Pour a little oil in your palm or in a bowl and massage it into your hair with your fingertips, coating the strands and scalp. Don a shower cap and leave it on overnight.

ONION JUICE: Onion juice has been used by many to regrow hair and fill in those thinning areas. It may not sound pleasant, but it’s been proven to work wonders. A 2002 study which was published in the Journal of Dermatology showed a response in 87% of participants after 6 weeks. Wow! Start by dicing and mashing the onion. Then strain, leaving just the juice. Rub it all over, especially the thinning or balding areas. Do this twice a day for at least 15 minutes, and longer if you can. It will help to fight dandruff and stimulate new growth. What’s the secret? Onion juice contains sulfur which is known to contribute to bone, nail and hair growth.

EGG MASK:

There are a variety of egg masks that achieve slightly different results. A mix consisting of two eggs beaten with a teaspoon of castor oil can stimulate growth and deeply condition. Thoroughly coat every part and cover with a shower cap for at least 30 minutes. Then shampoo normally. There’s no need for A scoop or two of unflavored yogurt coated into conditioner afterwards! But always wash out the your hair might sound messy, but the results are egg in cold water, which seals in the moisture. worth the effort. Do this as often as every third day for rich, conditioned and soft hair.

YOGURT:

KEEP IT CLEAN:

MAYONNAISE: Warm up some mayonnaise and apply that onto your hair. This helps in conditioning your hair which in turn makes it strong, shiny and a beautiful. 8

Women are advised not to overwash their hair, but little do they know about the damage caused by dirt particles due to friction. Washing at least three times per week, and especially after a windy day, will alleviate unnecessary strand damage from dirt.

FABNHOT PROTECT FROM THE ELEMENTS: Wear a hat or carry an umbrella to avoid sun damage if youâ&#x20AC;&#x2122;re going to be out for long periods of time. Choose a salinated pool to frequent rather than one treated with chlorine, or at least try to avoid prolonged exposure to the chlorine. These and many other environmental factors contribute to brittle hair that breaks and eliminate the possibility of luscious and sexy locks. There are many other minor factors to consider and every little bit that you do to protect hair from damage is one step closer to your desired results.

By Rosalidia Dubon Originally from San Juan, Puerto Rico, Iriann Alonso-Rodriguez recently graduated in December 2016 with a BS degree in Exercise Science. This milestone was the culmination of a challenging personal journey. This chapter of Iriann’s life began in May of 2013 on her 21st birthday when she made the decision to change her life and her health habits after a lifetime of being teased, harassed and overlooked because of her weight. Iriann explains how she felt when a close friend took this picture. “I had never seen myself (like this) before and I was extremely embarrassed looking at pictures of myself on a day that was supposed to be so exciting!” On that fateful night, as she indulged on a large carb-loaded meatloaf plate at Cheesecake Factory, she realized the horrible eating habits she had created for herself over the years. “It was like I had been under a food spell! Not only did I eat every bite of that meatloaf, I also indulged on several pieces of bread loaded with butter prior to my meal. Then for dessert I continued to eat an entire Red Velvet Cheesecake…all by myself,” she said.

The car ride home from the restaurant was brutal as she found herself unable to breathe not only because she overindulged but she was also consumed with an overwhelming sense of sadness. It was then when she made a promise; from that day forward she was going to respect herself and honor her body! She just didn’t know how or where to start. She wanted to turn her life around in a healthy way. No gimmicks, no surgeries, no shortcuts.

PEOPLE

FITNHEALTHY

The next day after turning 21, she found herself at a local YMCA enrolled as a member. She says, “I soon found myself waking up every morning at 4:30am and walking through the gym doors by 5:30am.” With little knowledge about fitness, she showed up at the gym faithfully Monday through Friday doing 1 hour of cardio and 30 minutes of weight training. She gave herself the weekend to rest and recover. “I had never seen the scale go down so fast in my life!” Iriann began to pore through research and evidence-based textbooks on exercise science and physiology as well as endless articles on nutrition. “I never felt better, more empowered or accomplished and determined! I give God 100% credit as I prayed every day for the strength to continue," she said. Altogether, Iriann has lost 40 pounds and continues to lose the weight. Her life-changing journey sparked her passion to pursue a career in Exercise Science and Nutrition. She stopped thinking about how others saw her and started focusing on how she wanted to see herself. She set goals, prayed over them and mercilessly pursued them. Says Iriann, “A journey like this one is not easy but it is most certainly attainable with hard work, dedication and self-love. You DO NOT have to do it alone. You are beautiful and you are loved! Do not let anyone tell you otherwise.”

Her favorite slimming recipes are:

Tilapia and White Rice • One cup of cooked white rice lightly seasoned with pinch of salt. • Tilapia marinade: Tilapia fillets, 11/2 teaspoon of Adobo Light, 1/2 freshly squeezed lemon juice, 1/2 medium onion (Sliced), 1 tablespoon chopped fresh cilantro leaves. Cover with foil and leave to marinate overnight and cook in medium heat until tenderly cooked.

Overnight Chia Oats: • 1/2 cup quick rolled oats • ¼ cup coconut water • 1/2 cup vanilla yogurt (I use Activia for its probiotics) • 1 tablespoon chia seeds • Mix ingredients together in small bowl and leave overnight so oats can soak up the liquid and become soft. Top with 1 cup chopped fresh strawberries.

Chicken Avocado Romaine Wraps: • Romaine lettuce leaves (rinse and dry) • Cubed cooked chicken (chicken marinade: In bowl; cubed chicken tenderloins, 1 tablespoon Adobo Light, 1 cup Zesty Italian dressing, 2 Tablespoons dry Italian seasoning to mix with dressing. Put chicken, dressing, herbs and spices in bowl to leave overnight. Cook over medium heat. • Light sour cream (topping) • Low-Fat Mozzarella shredded cheese (topping) • Diced avocado mixed with chicken • Scoop chicken mixture into lettuce leaves and ready to serve

Iriann no longer hungers for food, but for education. She now plans to pursue her Master’s degree in Kinesiology and to continue gaining more knowledge so that she may be a useful resource to those around her who are experiencing similar challenges. Iriann is passionate about helping people build their confidence and making their best health choices…very much in alignment with our FITNFABS mission.

WELLNESS

FITNHEALTHY

Bone broth may not seem attractive at first, but it has become more popular of late for its so-called “miraculous” health benefits, from healing your gut, to restoring a youthful glow. This savory soup is made from simmering beef/ poultry/pork meat, bones, and vegetables in a large pot of water leaving you with a nutrient powerhouse. You may ask what makes broth more popular than other health products and

diet fads? The answer lies in the collagen found in bones and cartilage. The animal bone and cartilage bits added to your thinly prepared soup break down, providing amino acids to fortify the entire skeletal system, joints and skin. While not appealing to everyone, nor is its preparation glamorous, read on to see why some regard broth as liquid gold?

Digestive upset and poor abdominal health are drastically improved

by drinking a cup of well-prepared bone broth daily. If you have suffered from constipation or food intolerances, this meat and vegetable drink works to repair minor tears in the gut and restore digestive balance without having to use harsh prescriptions.

Rejuvenate your skin with a broth cup every morning. The protein based

amino acids broken down by the bones and cartilage are effective in restoring bone health and the condition of collagen within the body. Improvements in the collagen source can encourage greater skin elasticity, protect against the formation of wrinkles, and recover tissue damage for a clearer and smoother complexion. This path to beauty is more affordable than those expensive creams on the market and certainly a more nutritious one.

Aching and stiff joints? Bone broth, with its rich source of amino acids and

glucosamine, can support mobility and flexibility with regular consumption. Glucosamine is an important amino sugar that has proven effective in reducing the incidence of bone and joint problems while encouraging range of motion and protecting the cartilage against further deterioration. It helps protect the skeletal system against general wear and tear, including arthritic conditions.

Enhance your immune system the natural way with a highly nutritious meal plan. The essential vitamins and minerals included in the broth mixture are most effective in strengthening immunity and warding off colds.

Boost energy levels and endurance. Fortified with minerals, vitamins and

amino acids, a cup of broth is a great way to keep a tired and stressed body in motion. If you find yourself lacking energy, consider the broth for an affordable and effective boost. Remember the adage, “Let food be thy medicine,” and turn to bone broth for a condensed boost of essential vitamins and fats for energy, immunity and youthful appearance! 13

WELLNESS The Best Supplements for a

Bikini-Ready Body By Rosalidia Dubon

Want to hit the beach this summer, but not feeling or looking your best? The supplements you take make a difference. The right vitamins, minerals and amino acids can help you burn fat and build muscle, and help you develop a firmer, tighter appearance a lot faster. Knowing how to spot the best products will boost your end results. Here’s a few ingredients for a fitter, healthier body.

Whey Protein

Healthy Fats

This body boosting ingredient remains a staple in the realm of all things exercise and fitness. If your goal is to build muscle, you’ll need to give your body the building blocks. Have a whey protein shake 20 minutes before a workout. If you’re using a blender, this is a great time to throw in nutritional boosts like, chia or hemp seeds, avocado or banana. I also like to spike my chocolate protein shakes with a scoop of powdered peanut butter, which you can add even if you’re on the go without a blender.

The sugar industry really pulled the wool over the public’s eyes when they funded research that overlooked sugar as a cause of obesity and demonized fat. It made sense at the time, because if you don’t want to get fat, avoid eating fat, but the truth is that we need healthy fats to build muscle and maintain health. Plus, when you cut out fats, your body works that much harder against you to store them! Win that struggle by giving your body what it needs. The best sources are avocado and coconut oil. In fact, I throw a scoop of powdered coconut oil into my protein shakes to give myself a boost of healthy fat. Later, when the urge to have a between meal snack sets in, a spoonful of regular coconut oil is an appetite showstopper. Just hold your nose and swallow it down. This little trick will provide healthy fat while curbing overeating. But the trick only works when you don’t eat or smell food for one hour before or after. It supplies your stomach with a dose of fats and magically turns off your appetite.

BCAAs In addition to protein, take branch chain amino acids 30 minutes prior to your workout. BCAAs help maintain energy and prevent fatigue, leading to a more powerful workout. They assist with the conversion of fat to energy. Some protein shakes contain slow release BCAAs, but a scoop of flavored BCAAs and water makes a delicious non-stimulant pre-workout that will assist with hydration, and another can be enjoyed immediately after working out as a recovery drink. 14

FITNHEALTHY Carbs The other thing you try so hard to avoid, but actually need post workout is carbs. Once youâ&#x20AC;&#x2122;ve powered through that routine, tearing muscle and burning stored fat, your body needs to recover and rebuild. Nowâ&#x20AC;&#x2122;s your time to reward yourself, but avoid the carb and sugar combo. If you want to get just the right amount, you can skip the bagel in favor of a carbohydrate recovery drink.

Fat Burning Ingredients Targeting specific areas of your body can be difficult through conventional means. You need natural solutions that work to create smooth, toned results in preparation for a beach body. Green tea extract is a great natural supplement shown to oxidize fat and can provide the energy you need to power through a workout. Combine the extract with alternatives including Garcinia Cambogia to control cravings and accelerate overall fitness. As brands vary in their purity and dosage, check reviews for the best quality and follow directions to minimize the possibility of adverse reactions.

strengthens the immune system and burns fat. Maintaining joint and tissue health encourages ongoing exercise with minimal downtime. The modest ingredient helps create a smoother and brighter complexion so you really glow on those beautiful sunny days.

Knowledge is Power When Choosing the Best Supplements

When selecting the right type of supplement, ensure that it includes the best combination of powerful ingredients to help you achieve your fitness and physical goals. Specific vitamins and minerals work to tone the tissues and build muscle for fast results. The right supplements can assist your diet and exercise program to help you obtain a tight and toned bikini ready body the natural way!

Fish Oil Fish oil contains the highest concentrations of essential fats Omega 3, 6 and 9. These important compounds assist in the fast repair of tissues,

The Wonders of Apple Cider Vinegar By Christopher Matt

You can’t turn on a TV these days without being hit by a new pharmaceutical ad, or open a magazine proclaiming the benefits of some newly discovered expensive natural remedy, but some of the most effective natural remedies can be affordably found right in your local grocery aisle. One of the greatest anciently regarded magic elixirs that gets overlooked by our hustle-bustle consumer society is plain old Apple Cider Vinegar. Well, raw and unfiltered ACV to be precise. This simple concoction was known to our ancestors to have a thousand uses both in and out of the body. Here are a few of the wonderful benefits:

Some studies show that the acetic acid in ACV has the triple benefit of reducing appetite, increasing metabolism and easing water retention. That’s a hat trick right there!

4: Lower Blood Sugar 2 tsp before a meal can result in up to 6% lower blood sugar according to the medical journal Diabetes Care making ACV an important natural medicine for diabetics and those hoping to reduce the harmful effects of sugar.

1: Digestion Aid

5: For a Healthy Heart

The most immediate benefit of ACV is digestion and relief of acid reflux. Believe it or not, antacids are among the most abused over the counter drugs, as most of the people who believe they are suffering from too much stomach acid are really suffering from not enough! After all, our stomachs are protected from their own acids, and acids are what break down our food. Here, although it may burn going down, the highly acidic nature of ACV, combined with its antibacterial properties, works wonders to aid in digestion and relieve stomach symptoms like bloating and heartburn. Next time you’re in discomfort, pass on the Tums and see if a couple spoonfuls of Apple Cider Vinegar will do the trick instead.

A study published in the British Journal of Clinical Nutrition reports that a tablespoon in the morning naturally lowers cholesterol by increasing bile production, as well as supporting the liver and protecting against arterial damage. The alkalizing effect helps prevent acidosis damage to other organs as well.

2: Alkalizing the body Much has been said in recent years of the benefits of an alkaline diet, claiming everything from better nutrient absorption and reduced pain to preventing disease. Even though ACV is highly acidic, once metabolized, it has the effect of raising the body’s ph. 16

3: Weight Loss

6: Antioxidant Apple cider vinegar boasts an impressive list of antioxidants, including catechin, epicatechin, gallic acid, caffeic and chlorogenic acids, helping to prevent oxidation in various parts of the body.

7: Strengthens bones Apple Cider Vinegar helps the absorption of calcium. Deficiency of calcium is a major problem prevalent all around the world, especially among women over the 40. An acidic body is a known contributor to osteoporosis and joint deterioration, which ACV helps alleviate.

Though many people faithfully swallow a spoonful a day (quickly followed by their favorite chaser due to its sour and acidic taste) to help in digestion and their body’s ph level, it is best enjoyed when combined with other ingredients than by itself. Here’s my favorite recipe that serves as a cold remedy, an immunity booster and a great soothing drink before bed. You may find it actually tastes great!

6 oz boiling water 2 Tblsp ACV 1 Tblsp Honey ¼ tsp cinnamon ¼ tsp cayanne pepper Dash ground ginger Optional anti-inflammatory: ¼ tsp turmeric Dash ground black pepper

WELLNESS

Fruit Infused Water Trend By Geny Katherine

Aggressive advertising has us conditioned to ignite our workouts and tap all of the body’s energy reserves, with thermogenics, energy drinks, hormone stimulators, you name it, and then rehydrate with special blends and formulas. It’s like we can’t just workout anymore without flooding our bodies with strange ingredients. That’s life in the fast lane of our consumer culture, and many of those products are wonderful, but let’s not forget the basics and ignore the many natural and healthy alternatives. Perhaps the most overlooked key factor in achieving our fitness goals is, simply enough, water. You know that magic substance that

composes 70% of our bodies and without which, life as we know it couldn’t exist? That’s also the most crucial ingredient to staying energized and healthy. But if you’re hooked on flavor and plain old water leaves you dry, I have an alternative: fruit infused water. It’s a more healthy way to dress up your hydration than commercial flavored waters or electrolyte drinks, which may include added sugar and potentially other toxins. This super Summer drink has become all the rage, and you may have seen people carrying around water bottles with fruit or herbs in them and wondered what it’s about. Well, it’s not as

FITNHEALTHY mysterious as it sounds and is easy for you to make at home. Just chop up a few slices of your favorite fruit or break off a few leaves of mint or other herbs (the combinations are limitless) and soak them in a pitcher of water overnight. Then fill your BPA-free bottle and enjoy it anywhere. These

The

innovative creations are not only great tasting, but also offer far-reaching nutrition for the mind and the body. Fruit infused water can improve general health while adding an exotic and flavorful twist to your daily health regimen. Here are just a few of the delightful benefits to this vitamin infused drink.

Benefitsof Fruit Infused Water

Staying Hydrated

Fight Off Colds and Flu Naturally

Many problems in the body stem from poor hydration. Lack of flavor and the availability of market hyped alternatives result in a substantial portion of the population to be insufficiently hydrated, especially when we work up a sweat. Every cell in your body needs water to regenerate and function properly. Infused water adds the taste and the appeal to encourage you to drink larger volumes of water throughout the day. It prevents problems associated with a lack of adequate hydration.

High levels of vitamin C will strengthen immunity against many ailments including the common cold. As they say, prevention is the best medicine. So drink on!

Beautiful Complexion Adding orange or lemon slices to a glass of ice cold water infuses a dose of vitamin C, and other nutrients that are good for the skin. Adding dark berries including blue and blackberries will provide a boost in antioxidants which can combat tissue damage and may produce a glowing complexion. Incorporating vitamin enriched drinks as part of a daily health care regimen can be paired with an intensive moisturizer for exceptional age prevention and a soft, supple complexion.

Increase Your Energy The vitamins and natural sugars will give you the gentle boost to power through your workouts, which is far healthier than drinks with caffeine and other stimulants, and lacks carbonation, which stimulates hunger cravings. Support the cells and the immune system the healthy way and enjoy fruit infused water for the energy to sustain daily living.

PEOPLE

FITNINSPIRING

"First impressions are always under your control," says Shaynna as she prepares for a photo shoot. This insight was revealed to Shaynna during her internship with Dress for Success. “I was working with women who were living examples of how real beauty and confidence can start from within,” recalled Shaynna. “The job at Dress for Success shaped the way that I approach my entire career as a model, actress and podcaster.” Making their way to the Atlanta office were hundreds of disadvantaged women who were seeking the tools to achieve economic independence. While the women were changing their outward appearance through professional attire, they completed their transformation by taking career workshops and tapping a network of support. Shaynna brings to her job a heightened awareness of how appearances shape other peoples' perception. Her story starts in the Chicago area growing up in a biracial family. Energetic and spontaneous, Shaynna was an army brat with a dad who also became a semipro basketball player, a mom who was on the softball team and four brothers. Shaynna's athleticism came from her parents. She was often shooting hoops, tumbling on floor mats or sprinting like the wind. After high school, she moved to Atlanta to attend a renowned African-American university. In some circle, she was known as “the black girl." In others, she “wasn’t black enough.” Even with all her talents, Shaynna struggled to become accepted. She finally made the decision to confront the rejections head-on by embracing her African, German and Irish heritage. Through it all, she remained focused on her studies in marketing while modeling for elite fashion houses. Shaynna graduated and was cast in several major films in Georgia. She fell in love with acting and made the move to Los Angeles to pursue her

dreams. Of course, the opportunity to impact the lives of women was always right around the corner — as an advocate for the Hollywood chapter of Dress for Success.

What are your career highlights so far? There are so many. I’ve definitely enjoyed being part of West Empire Company as a model and fortunate enough to work on so many campaigns. I also co-produce the podcast, 99 Problems with my co-host Kiara. I get to connect with my audience, touching on difficult topics while finding humor in them. And, I’ve been looking forward to sharing my story with your amazing magazine — I love FitNFabs and its overall positive message.

What was eye-opening once you arrived in LA? I’ve had the opportunity to be around celebrities and discovered that most are really down-to-earth which reassures me that I'm in the right place.

Who would you like to collaborate with? As a model, I would love to team up with Tyra Banks or Jourdan Dunn. As an actress, I’d love to read lines with Lauren London. They’re idols of mine! And, of course, I'm open to working with California creatives to be the face of their upcoming campaigns.

Besides getting involved with Dress for Success, how else would you “pay it forward”? I would love to be part of a beauty panel helping young girls with their dreams of modeling and acting, addressing questions about the industry and how we can all support one another. 21

FITNESS

HIIT to a Better You A 30-DAY GUIDE By Jenny Savage

HIIT training should be a part of your exercise regimen because it is scientifically proven to be most durable way to burn the most fat and build the most muscle in the shortest amount of time. You'll feel stronger with every workout. And, for the ladies with no time and always on the go, this 10-minute workout routine can be done without any equipment in the hotel room before your next meeting or in the family room in between chores.

Jenny Savage NASM certified trainer & Nutritional Counselor -- Creator of While You Were Sleeping & 6Week6Pak Available for training in Los Angeles & Virtual Work www.savageworksfitness.com IG & FB @savageandspice

FITNSTRONG Set your timer for 30 seconds.

High intensity intervals.

LET'S

3 MIN CORE

sec

60 sec High knee jumps

sec

60 sec Dolphin lifts with toe touches 30 sec High 60 secknees Oblique V left side

GO!

30 sec High 60 secknees Oblique V right side Apollonia Turtur

Dolphin lifts with toe touches

High knee jum

High knees Oblique V 25

3 MIN LEGS/GLUTES 30 sec Jumping 60 sec jacks 30 sec Elbow 60 secplank straight leg lifts 30 sec Jumping 60 sec jacks 30 sec Bottom 60 sec to bottom squats

(Squat and stand as fast as possible)

30 sec Jumping 60 sec jacks 30 sec Mary 60 secCatherine jumps with arms raised (Jumping lunges with straight arms overhead)

Jumping jacks

Elbow plank straight leg lifts

Bottom to bottom squats

Mary Catherine jumps

3 MIN UPPER BODY 30 sec Staggered-stance 60 sec quick straight punches (jab & cross as fast as possible)

30 sec Tricep 60 secdips 30 sec Staggered-stance 60 sec quick straight punches 30 sec Upper 60 seccuts

(coming across your body & underneath imagining you're punching someone in the chin)

Staggered-stance quick straight punches

30 sec Staggered-stance 60 sec quick straight punches 30 sec Tricep 60 secdips

1 MIN OF PUSH-UPS

Upper cuts

Push-ups Tricep dips 27

WELLNESS Protect Your Brain Against Aging WHAT TO EAT FOR A HEALTHY BRAIN AND BETTER FOCUS by Christopher Matt

The foods we eat not only power our bodies, but also provide the nutrition to power our most important organ - our brain. What we eat has an enormous impact on mental clarity, memory, processing speed and focus. The American diet has taken a nutritional nose dive in the last few decades. The steady replacement of healthy natural foods with processed and nutrient depleted substitutes has many operating from day to day without the vitamins and minerals needed to keep our neurons firing at optimal levels. Combine that with busy schedules and less than sufficient sleep and we are left open to risks such as cognitive degeneration, decreased awareness and diminished memory. Research has shown that particular nutrients can slow the onset and progression of diseases such as Alzheimer’s and dementia.

Eat Good Quality Chocolate – Studies have

shown that the flavonoids found in pure natural cocoa have a beneficial effect on brain health. While you may be excited at the thought of eating chocolate, it must be a rich dark cocoa without large amounts of added sugar.

The following eating tips can help you protect your brain against aging:

Consume Oily Fish and Seeds - Omega 3,

6 and 9 are essential fatty acids that cannot be generated naturally within the body. Omega 3 consists of EPA and DHA providing the highest level of protection against degenerative cognitive disorders. Salmon, mackerel, sardines, Flaxseed and walnuts are good examples of essential fats. [Note: Fish sourced in the Pacific may contain high levels of radiation. Look on packaging for the source.] 28

Include Dark Berries – The darker the berry,

the richer in antioxidants. Blueberries have antioxidant and anti-inflammatory properties. It contains a unique compound called anthocyanin shown to improve memory and strengthen neural connections within the brain. It also naturally supports improved mood.

FITNMINDFUL

The Importance of Magnesium â&#x20AC;&#x201C; Research indicates the connection between a lack of magnesium and the gradual decline of the neural pathways. People with low magnesium levels are more likely to develop dementia. Natural sources of this essential mineral are obtained from bananas, almonds, dark skinned figs, spinach and peanut butter.

Why Broccoli is Best â&#x20AC;&#x201C; Bright green

broccoli consists of vitamin K. When prepared correctly, the compounds in this super food prevent the breakdown of acetylcholine, an ingredient essential to maintaining high levels of nerve and mental function. Fresh vegetables and fruits are always the best ways to protect the brain from aging.

Drink Green Tea Daily â&#x20AC;&#x201C; Rich and natural Green Tea can improve mental health and the ability to sustain a powerful memory. Always look out for pure and caffeine-free brands.

Taking care of your cognitive health can slow down the progression of mental aging. Ensuring a well-balanced diet consisting of essential nutrients supports sustained concentration and memory, minimizing the risk of degeneration, and is key for not only a healthy mind but also long-term physical well-being. 29

WELLNESS

Exercise Your BODY & Your MIND Will Follow By Jason Wanlass

When it comes to exercise, most of us focus on the physical benefits: more endurance, more strength or a leaner appearance. These are worthwhile reasons, but it is the feelings we experience from regular exercise that keep us coming back. Consistently feeling empowered, self-confident and energized holds more weight. But even better, exercise has a significant effect on mental health. There’s no doubt that exercise can be beneficial to some of the more than 40 million Americans who the National Alliance on Mental Illness says experience some form of mental illness, which includes anxiety and depression. Or to the 24 percent of Americans who the American Psychological Association said suffered from extreme stress in 2015. So let’s explore the three most common mental ailments and the effect that exercise can have in helping those who are experiencing them.

1. B o d y d n i M 2.

STRESS

Stress can wreak havoc on your body. The muscles in your neck and shoulders become tense, back or neck pain manifests, and even painful headaches can develop. More severe cases include feelings of tightness in the chest, accelerated heart rate, insomnia and gastrointestinal issues as well. Exercising is a great way to cope with stress. The endorphins released during exercise in the brain

actually help relax tense muscles and relieve tension in the body. Exercise also increases concentrations of norepinephrine, which helps the brain’s response to stress. Essentially, we become both physically and mentally more capable of dealing with what life throws at us more easily — something definitely to consider the next time you want to skip your workout because you are too stressed.

FITNMINDFUL

ANXIETY Exercise is a natural and effective way to treat anxiety. Endorphins again are a big contributor to alleviating symptoms of anxiety. Even more surprisingly, psychologists studying how exercise relieves anxiety suggest that even a 10-minute walk may be just as good as a 45-minute workout. As little as short bursts of 5 minutes of cardiovascular exercise throughout the day stimulate anti-anxiety effects.

This is extremely encouraging considering that time constraints are one of the main reasons that Americans don’t exercise. Taking time to go for a quick daily walk, using the stairs instead of the elevator or simply getting up from the desk for a posture break can prove to be very beneficial if you are feeling anxious.

DEPRESSION Consider these findings by behavioral psychologist and researcher Andrea L Dunn, PhD:

• The antidepressant action is one of the most commonly accepted psychological benefits of exercise. • Patients diagnosed with depression have credited exercise with being an important element in comprehensive treatment programs for depression. • It also appears that both a one-time exercise session and ongoing exercise training programs have a positive effect on people with clinical depression. • Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication.

Exercise has a powerful effect on depression for numerous reasons. First are the changes in the brain, which include neural growth, reduction in inflammation and the feelings of calm and wellbeing from those feel-good endorphins. Also, exercise can serve as a distraction, allowing you to find some reprieve from the negative thought patterns of depression. Overall, the important thing to remember is that some exercise is always better than none. This is the biggest takeaway. While following a structured exercise regimen of resistance training and cardiovascular training is ideal, not everyone can commit to five days a week in the gym, particularly if you are just starting out. But take comfort in knowing that even 5-10 minutes of daily activity can produce a positive impact and give you more ease when dealing with mental stress. The point is to start somewhere and make it a part of your weekly routine. From there you can build momentum to add a little more as you gain confidence. The more you exercise, the more energy you’ll have, and the more you’ll want to engage in it. Your body and mind will always be better for it.

WELLNESS

Gratitude: The Antidote for Stress By Geny Katherine

It is not uncommon to experience challenges and disappointments. However, taking the time to appreciate what IS going right can give us a sense of reassurance and security, and viewing the bad things and setbacks as mere challenges allows us to approach them more optimistically. This may be easier said than done, but recognizing what gratitude can do for you, both in your daily moods and in what you have the potential to accomplish will make a shift in perspective well worth the effort. Gratitude may be something we overlook or take for granted, but when expressed, it can initiate a radical shift in our mood and well-being. It is easy to fall into the pit of feeling like a victim when we’re wronged or a situation is unfair or when we’re unlucky. Situations like this can leave us feeling down and, if unchecked, can lead all the way to wallowing in self-pity before we know it, but simple steps to show appreciation for the smaller things, the little pleasures and blessings can transform negative thinking.

Gratitude Means Thankfulness, Appreciation and Counting Your Blessings Making the Shift Toward Gratitude First of all, set aside a few minutes each day to recall positive experiences or good fortune. Set an alarm to remind you to do it, and a timer to notify you when you’re done. It’s OK if you can’t think of much the first few times. Just get in the habit of taking this time. It won’t be long before you are able to get better at using this time and

5 Benefits of Having Gratitude in Your Life: 1. Gratitude helps reduce daily stress; supporting the view of a glass half-full and not half-empty. If you practice positive thoughts, it brings about a true sense of calmness and peace allowing you to better cope with change and situational pressures. While nothing makes us impervious to life’s arrows, gratitude builds our resilience.

2. A sense of thankfulness makes it easier for us to form new relationships and strengthen ones that may have become tarnished. Most people agree that meeting someone with an uplifting attitude is appealing and opens the door to pursuing a longer-term romantic or friendly connection.

3. Appreciation encourages mental and emotional stability. Focusing all your time and effort on resentment or regret and anger is like drinking a slow poison. It takes away from who you are and who you could become, forming the basis for all your decisions, interpretations and thoughts and adding a darker filter through which to view new situations. Holding yourself back with so much frustration increases depression and anxiety. Making the decision to live a happier lifestyle can prevent depressive episodes and helps maintain concentration and clarity.

FITNMINDFUL the effect this has on our lives is cumulative. It is easy to overlook what goes right because what goes wrong stands out in our minds so dramatically. This give us an unbalanced view of both our fortune and in our expectation. What a powerful difference can be made if someone goes from feeling unlucky to having average luck with a balance of good and bad? Average is better than below average! Second, it’s one thing to recall good things, but another to be thankful for them. Here, the action of saying “thank you” with sincerity creates a magical effect on our minds. If you believe in God, speak your appreciate to God, if not, the universe at large is just as good. If silly actions seem quaint to you, rest assured that the science behind what it will do for us isn’t. Thirdly, find things to love about those in your life, and traits about them to show appreciation for. Sharing your appreciation with them will surely enrich your relationships, but I want you to also take time to do this silently. By that I mean consciously do this

to yourself more than what you would vocalize (the point isn’t to make people uncomfortable). The effect this will have is to give you a sense of appreciation for your life in general, allow you to feel blessed to have important people in your life that you value. You’ll feel privileged, and it’s hard to feel bad when you feel privileged. Finally, see challenges instead of misfortune. For instance, you work hard, make some sales and buy a $700 smartphone. You use it for two months and someone steals it. It’s easy to get stuck on the injustice, and how it sets you back. You might even think, “What’s the point? Every time I get ahead, something happens to set me back.” But a powerful shift occurs when you let go of the image of where you could be now if everything had gone right, and keep that image in front of you as where you’re going in spite of delays. You have a few more sales to make before you can afford to replace that phone. You can do it. And you’ll do it much easier and faster when you’re grateful for what you have, not resentful of what you don’t.

4. Relieve pain and protect your body against ailments by incorporating good practices and positive beliefs. The better you feel; the more endorphins are released into the body for natural relief from aches and physical discomfort. Individuals affected by chronic pain are better equipped to cope with these difficulties when applying gratitude. 5. People who are more thankful and less resentful experience better sleep. Being naturally grateful encourages a sense of calm, preventing insomnia and other disturbances. Gratitude is a feeling; it moves you to think positively and do better for the best quality of life.

WELLNESS

FITNMINDFUL

The POWER of Positivity By Hector A. Martinez It amazes me that negativity is so easy to fall into. Sometimes things are not going our way and it is easy to fall into a state of negativity. To be clear I cannot pretend to live the life of someone suffering from depression and would never underestimate the challenges of mental health. As a resident advisor in college, I had students come to me that definitely needed more help than I could provide. However, I am speaking about this because oftentimes we tend to focus on what is going wrong rather than what is going right. I had a great conversation with someone who recently explained to me the power of mirror sensors that go on in our minds. These mirror sensors react to the emotional pull that other people are feeling. If someone is genuinely happy, that feeling of happiness becomes contagious. If someone is down, that emotion becomes contagious as well.

One recent example is when I checked out the San Francisco Symphony. As Mahler’s 10th symphony came to a close, this older gentleman — probably close to his 90’s — caught my attention. He stood up from his chair, his face gleaming with joy, and started the standing ovation. His smile, ear to ear, screamed happiness. In that moment, my happiness meter went up! After having that conversation on Friday, it clicked. I was able to sense the joy that the elderly man felt and that made me happier. What if we all could be that for someone else. It isn’t easy especially with everything that life throws our way, but if through our appreciation and joy of life, we can make someone’s day, then maybe it is worth a shot.

Have an inspirational or motivational story to tell? Submit it to us and get featured in our next issue!

PEOPLE

A Journey of Self-Discovery By Alfonzo Collazo

While reconnecting with her family in Indonesia, Indah Marcelly discovered her own propensity for business. Delving into her past put her on a path toward a promising future. A journey of self-discovery turned into a business partnership between father and daughter; thus Marcelly Gems was born.

What triggered your interest in gemstones? It was the summer of 2014 when I went home to Indonesia to visit my dad for his birthday. Because we lived 10,000 miles apart, we had a great deal to share with one another. We spent three weeks exploring Bali and Singapore before making our way to Jakarta. One afternoon, we ventured into a gemstone marketplace. It was there in that market that I learned about my father’s gemstone ring collection which fueled my blossoming interest in jewelry design. He introduced me to the best local purveyors which to this day are the sources that I rely on to import gemstones for my business.

How do you go from being a hobbyist to an entrepreneur? The decision to start a business didn’t happen right away. In 2016, I decided to go back to Indonesia. It was supposed to be a getaway from my regular routine and full-time job. For the first week, I kept up my regular lifestyle habits but by the second week, I was fully immersed in my new environment. I started a journal and cleared out all my fuzzy thoughts. Ideas came pouring out in a stream of consciousness! I read Eckhart Tolle's "The Power of Now." This book taught me about “living in the moment”, that your thoughts do not define who you are and emotions are fleeting bits of time. I learned to meditate, something I had never done before and the result was a grounded and calmer sense of self.

By the time I returned to San Francisco, I had a clear vision and sense of purpose, which also meant cultivating a closer relationship with my dad. I came to the realization that I could empower women through my jewelry business! I could help them feel glamorous and poised each time they wear my extraordinary genuine natural stone jewelry that embodies their personal style.

FITNINSPIRING What has been the most difficult part of your journey? Getting “traction” and spreading the word are possibly THE toughest tasks to accomplish as a bootstrap company. I believe in growing organically rather than buying followers or paying for advertisements. Although this is time-consuming and challenging work for me, it’s a much more sustainable and practical business approach. Every expense, big or small, needs to be accounted for.

How did you overcome obstacles? Currently, I’m putting my years of networking experience to good use as we continue to increase brand visibility to get Marcelly Gems' name out there. Having the right people behind my brand is highly important for me as is sourcing quality gemstones. I’m all about building relationships and cultivating a win-win situation both financially and spiritually. Empowering and inspiring people will increase everyone’s success…I truly believe in that.

Where is Marcelly Gems now, and where do you want it to be in 3 years? We are in the early stage of our business development. We work with dozens of vendors in Indonesia to deliver the highest quality gemstones. We are testing communications channels right now and we rely on our lean methodology. Currently, we are focused on our jewelry pop up executions within the Bay Area. In 2019 we plan to expand our online product inventory for the West Coast region to established hotel groups as well as concierges to give their guests access to a jewelry delivery service.

About the Author

What criticism have you faced? How do you deal with it? Everything is a learning curve. Everything from our packaging to our logo has been criticized. I embrace criticism, especially when the harshest critics are from those who are closest to me, who want the best for the company.

What do you say to other women to empower and inspire them to follow their passions? Every day will be a test of your drive, your ambition, and your smarts — but only you can stop yourself. Criticism will come, as will roadblocks and failures. But if you dust yourself off quickly during those times, you’ll come out stronger, smarter, and more empowered. I find that journaling helps me both clear my mind and put me in a creative and productive state. So journal as much as you can. Finally, have fun with your project — each and every step of the way!

Alfonzo collazo

is a Publicist, Event Planner, and Owner of The Cavalier Gentleman. He is the proud son of Mexican immigrants and enjoys helping creative entrepreneurs and minorities connect with their desired audiences. www.thecavaliergentleman.com

FITNMINDFUL

WELLNESS

Foods That Help Reduce Stress or Anxiety By Christopher Matt We all deal with stress and anxiety from time to time (often daily!) and by now, we all know they take a toll on both our mental and physical health. People employ various techniques to help them deal with life’s stressors, such as long walks, yoga or making time to meet up with friends or family. Whether or not you have time for these practices daily, it is important not to overlook diet, since nutrient deficiencies are often where problems begin. Here are five nutrients to help regulate your moods and where to find them:

1. Folate Folate, or Vitamin B9, assists in red blood cell production, cellular growth, cell division, protein metabolism and the prevention of neural tube defects. After being processed and converted into a form that can cross the blood brain barrier, it assists in the production of neurotransmitters, which helps alleviate anxiety and improve brain function. The natural form is much better than the synthetic folic acid that can be found in most supplements, and it can be found in leafy greens like spinach, asparagus, beans such as lentils, and fruits such as papaya. A cup of one of these foods will help take the edge off.

2. Tryptophan

Tryptophan is an amino acid used in protein production, and a precursor to neurotransmitters melatonin and serotonin, responsible for good sleep and happiness, respectively. Tryptophan can be found in an array of sources such as chocolate, oats, dairy, red meat, poultry, peanuts, almonds, garbanzo beans, pumpkin and sunflower seeds and spirulina. There's a variety of ways to work these into your diet to keep the body supplied with tryptophan.

3. Vitamin C It’s been shown to help ward off stress, and vitamin C is found in healthy doses in many fruits such as citrus and all types of berries. Blueberries in particular have high levels of anthocyanin, which is a powerful antioxidant with amazing benefits such as improved cognition. If you have a sweet tooth, what better excuse do you need to indulge with some of nature’s candy?

4. Zinc Lower levels of zinc have been associated with anxiety and depression, and as our bodies are unable to store it, it is important to consume a little of the foods that contain it every day. Pumpkin, sesame and watermelon seeds are high in zinc, as are dark chocolate, garlic, nuts, chickpeas and wheat germ. Did your eyes just skip right to chocolate and stay there?

5. Iron This mood stabilizing mineral is found in beef, pork, poultry, seafood, leafy greens, beans, peas... you name it! So if you need to bulk up your mood, head to the kitchen and pump some iron!

WELLNESS

FITNSTRONG

The Surprising Rewards of an Lifestyle

Active

By Dr. Chris Colgin

You’ve heard of runner’s high - that feeling of euphoria and calm along with reduced pain and anxiety that gets triggered after strenuous aerobic exercise. For some athletes, it starts 5 miles into the run. For others, it kicks in at the end of the race with the sensation lasting up to an hour. Scientists have long attributed runner’s high to increased levels of endorphin that interact with the receptors in the brain to reduce the perception of pain. More recently, researchers at the University of Arizona’s School of Anthropology focused on anandamide — the so-called “magical molecule” — and found increased levels in blood samples after 30 minutes of running. The natural buzz produced motivates athletes to keep training. That’s the short-term effect, but what about the long-term effects on the mind? There is plenty of research that shows exercise directly leads to increased neuron growth and neurological activity. The hippocampus enables us to retain information and to form long-term memories. It’s the one area of the brain that keeps growing into adulthood. Scientists estimate that 700 new brain cells are created in the hippocampus every day. Many of these cells wither away. However, exercising at least once a week actually leads to the creation of even more brain cells while turning smaller neurons into taller and larger ones. Since the hippocampus also regulates mood and imagination, a growing hippocampus correlates with a healthy mental state. So next time you lace up those running shoes, know that you will get two rewards at the finish line: the runner’s high and a healthier brain.

40 42 45 46 SAN FRANCISCO

NOURISH CAFE www.nourishcafesf.com Looking for a delicious veggie bowl? Nourish Café has two locations serving a 100% plant-based menu that uses organic, whole foods and non-GMO ingredients. Its mission is to help guests eat healthier and feel amazing through a natural, plant-based diet by using only natural sweeteners and minimal oils.

PEOPLE'S CAFE www.peoples-cafe.com Recently re-opened with a new, modern look right in the heart of Haight-Ashbury, People’s Cafe serves classic breakfast and lunch fare as well as some Asian-inspired items like ramen that reflect the new owner’s Hong Kong pedigree.

GREENS RESTAURANT www.greensrestaurant.com Led by nationally acclaimed chef and author Annie Somerville, Greens Restaurant is known for its endlessly inventive, ever-changing menus and bestselling cookbooks. Working closely with the organic gardeners at Green Gulch Farm along with local growers and farmers, the menu and wine list reflect Greens’ commitment to sustainability and stewardship of the environment.

DINING

FABNFARMED

LOS ANGELES

AKASHA www.akasharestaurant.com Located in the renovated historic Hull Building in downtown Culver City, Akasha features California and New American cuisine created with cultural influences taken from Chef Akasha’s many travels around the world. The menu changes seasonally and consists of dishes made from local and sustainable ingredients.

CAFE GRATITUDE www.cafegratitude.com Founded by Matthew and Terces Engelhart, Café Gratitude is a collection of organic vegan restaurants that specialize in gourmet cuisines. They’ve even written cookbooks and designed a board game. Led by executive chef Dreux Ellis, the Venice location draws from his experience from 5-star European hotels to bring sustainable culinary delights to diners in Southern California.

TRUE FOOD KITCHEN www.truefoodkitchen.com True Food Kitchen could be the start of a national trend. Watch the kitchen staff prepare food before your very eyes. The restaurant’s health-driven menu starts with the Mediterranean diet and is influenced by Asian flavors. The scratch bar is brimming with a selection of wine, local beers and seasonal cocktails made using fresh-pressed fruit and vegetable juices paired with organic spirits.

TRAVEL

HOLLYWOODSummer STAYCATIONS By Genie Davis

There’s never a better time to visit Hollywood than the summer season. In fact, visitors from all around the world flock to Hollywood Boulevard to take in the sights and sounds of Tinseltown. From shopping at Hollywood & Highland to seeing a show at the Pantages or a film at classic theaters like the TCL Chinese, the El Capitan, or the Egyptian, catching some live jazz or dining at an iconic restaurant like Musso & Frank Grill, or just strolling the Hollywood Walk of Fame, there’s always something new to explore. But you don’t have to be a tourist to enjoy spending time in the heart of Tinsel Town. Here are some suggestions for staycation spots with style.

Genie Davis is a multi-published novelist and journalist, and produced screen and television writer. Passionate about everything Los Angeles, you can see her work in the arts on her own www.diversionsLA.com

Loews Hollywood Hotel 1755 N Highland Ave. Los Angeles, CA 90028 (323) 856-1200 Glamorous and modern, Loews Hollywood Hotel offers spacious rooms, a rooftop pool with complimentary cabanas – and from some spots, a great view of the Hollywood sign (see guest room photo at top). There’s free wi-fi and a 24-hour fitness center too. Located adjacent to the theaters, dining, and shopping at Hollywood and Highland’s outdoor mall, the hotel has a number of package options sure to appeal to locals.

FABNFUN Dream Hotel 6417 Selma Ave. Los Angeles, CA 90028 (323) 844-6417 Thereâ&#x20AC;&#x2122;s a new addition to great hotel choices for staycations in Hollywood. The Dream Hotel opens this summer on Selma near Cahuenga, with exciting restaurants and nightlife spots adjoining the hotel itself. It will feature a large rooftop pool and club with retractable roof.

The Redbury 1717 Vine St. Los Angeles, CA 90028 (323) 962-1717

Genie Davis is a multi-published novelist and journalist, and produced screen and television writer. Passionate about everything Los Angeles, you can see her work in the arts by visiting her blog at www.diversionsLA.com

An all-suite hotel with an exotic luxury vibe, The Redbury is located close to the iconic Capitol Records Building, and each room includes a homey European-style kitchen and large walk-in rain shower. Onsite restaurant Cleo features updated Middle Eastern cuisine, while The Library at the Redbury is the spot for craft cocktails in an indoor-outdoor setting. The Red Carpet Treatment package includes early check-in and late check-out, a welcome drink, and 20% off dining at Cleo, while locals may be encouraged to extend their stay with a stay-two-nights and receive the third night free option that includes complimentary wi-fi.

FitNFabs Travel Tip Dreams Hotel is offering a Grand Opening Special that includes: complimentary upgrade to the next room category, premium Wi-Fi, and early check-in/ late check-out (based on availability) as well as a $40 food and beverage credit towards the rooftop restaurant, in-room dining or the lobby bar. Hurry! This special deal ends August 31, 2017.

EVENTS Events for

SAN FRANCISCO Bay Area Yoga on the Beach LOCATION: Sutro Heights Park San Francisco, CA 94121

FABNINVOLVED Introduction to Shadow Yoga Workshop with Scott Blossom and Chandra Easton LOCATION: Ashtanga Yoga Institute 1307 Seabright Avenue Santa Cruz, CA 95062

An Introduction to Life Performance Coaching LOCATION:Life Performance Coaching Center 870 Market Street, Suite 557 San Francisco, CA 94102 DATE: Sat, June 24, 2017

DATE: Sat, July 15, 2017

TIME: 11:30 AM – 1:00 PM PDT

DATE: Thu, June 22, 2017

TIME: Sat, July 15, 2017

TIME: 10:00 AM – 2:00 PM PDT

DESCRIPTION: Shadow yoga consists of circular and spiraling movements, warrior stances, and sun salutation forms that prepare students to safely and effectively practice the more advanced limbs of hatha yoga. This workshop format provides students with an opportunity to learn or review the shadow yoga preliminary practices called "dasha chalanam" and "jiva chalanam," as well as the fundamentals of breath and bandha in the Shadow Yoga style.

DESCRIPTION: Our positive group process helps adults, families and children create with others and in doing so, to grow emotionally. See a short performance of a life performance coaching group and meet and chat with our staff and friends of the coaching center. Enjoy great conversation and find out more about our upcoming classes and workshops, and coaching.

DESCRIPTION: Everyone should expect to arrive around 10 am. We will be meeting at Sutro Heights Park and walking over to our location on the beach. The views are exceptional, be sure to bring your camera. We can take photos at different locations. Be sure to eat a nice healthy breakfast in the morning. CONTACT: Joey Dediachvili Holistic Health Coach / Yoga Instructor Mindful Routine (415) 867-4011 Mobile joey@mindfulroutine.com www.MindfulRoutine.com

CONTACT: https://www.facebook.com/ aruna.peters.9

CONTACT:https://www.eventbrite. com/e/an-introduction-to-lifeperformance-coaching-tickets34181792662?aff=es2 COST: Free

COST: $50

Understanding & Working with People Who Have Makeup & Skincare Seminar Behavioral Health Conditions LOCATION: Palace Hotel COST: $50

2 New Montgomery St San Francisco, CA 94105 DATE: Sat, July 15, 2017

TIME: 12:00 PM – 5:00 PM PDT DESCRIPTION: Learn how to care for your skin type, what the best products are, as well as how to apply your makeup. TONS of skincare and makeup secrets, tips, and tricks. Rashee will be teaching how to color correct, apply concealer, foundation, how to contour, and TWO amazing eye looks. A daytime eye and a night time glitter eye. Bring all your makeup, brushes, and kits as well because we will be going over how to use all your products and what to keep, toss, and what you should stock in your kits. Q&A to follow after. CONTACT: https://www.eventbrite. com/e/makeup-skincare-seminar-tickets34081299083?aff=es2 COST: $150 – $200

LOCATION: Sonoma County Adult and Aging Services 3725 Westwind Blvd. Santa Rosa, CA 95403 DATE: Mon, June 26, 2017 TIME: 1:00 PM – 4:00 PM PDT

DESCRIPTION: Strategies on how best to work with Behavioral health consumers the Caregiver and Behavioral Health Team working together to support the consumer's needs and goals. Setting and maintaining respectful boundaries. Community resources, services, and supports related to Behavioral health. CONTACT:https://www.eventbrite. com/o/sonoma-county-ihsspublic-authority-amp-buckelewprograms-13200007750 COST: Free

EVENTS

FABNINVOLVED Events for

Los Angeles

Beach Babe Half Marathon 2017, Long Beach, CA LOCATION: Long Beach Shoreline Aquatic Park 200 Aquarium Drive Long Beach, CA 90802 DATE: Sun, June 25, 2017 TIME: 8:00 AM – 2:00 PM PDT DESCRIPTION: The Beach Babe Half Marathon course is completely along the beach waterfront. You will never lose sight of the shimmering Pacific Ocean on this epic female-focused run.This is a great first half marathon and supportive all-women's run along the beach! Course is on both running trails and paved beach path. CONTACT: https://www.eventbrite. com/o/california-girl-series-by-noblepursuit-inc-7463663467 COST: $90 – Jan 1 - June 1 $109 – June 2 - June 25 (Unless Sold Out)

TO THE MOON : A Mindful Yoga, Meditation plus Ritual Workshop Series LOCATION: Wanderlust Hollywood 1357 Highland Avenue Los Angeles, CA 90028 DATE: Fri, June 23, 2017 TIME: 6:30 PM – 8:30 PM PDT DESCRIPTION: This is an all-levels yoga, meditation, journaling, and discussion workshop. Please bring your Moon Deck if you have one, yoga mat, journal and pen, and something you would like charged up on the altar if you wish. Whether we’re integrating bone and muscle, mind and spirit, or a myriad of life experience, integration is just as important as learning CONTACT:https://www.eventbrite. com/e/to-the-moon-a-mindful-yogameditation-plus-ritual-workshop-seriestickets-33633557877?aff=es2 COST: $35 – $40

Ladies Night | Full Face Summer Glow Makeup | Hotel MdR - Marina Del Rey LOCATION: Hotel MdR - A DoubleTree by Hilton Marina del Rey 13480 Maxella Avenue Marina del Rey, CA 90292 DATE: Tue, July 18, 2017 TIME: 7:30 PM – 9:30 PM PDT DESCRIPTION: Join us with a bare face to learn how to apply your foundation smoothly and show off a celebrity-esque glow that will shine all night long! With a few simple tips and tricks, you can look luminous instead of oily and your foundation will look fabulous all night (or all day) versus just a few hours CONTACT: https://www.makeuptonight. com/ COST: $75 – $95

DIY HERBAL BODY CARE PRODUCTS

CCADTA June Full Day Event LOCATION:Art of Living Studio 2636 Hoover Street Los Angeles, CA 90007 DATE: Sat, June 24, 2017 TIME: 10:00 AM – 5:00 PM PDT DESCRIPTION: Join us for an exciting full day event! After some connecting and socializing, we will all come together for a Chapter Meeting, and then we will proceed with our workshops.

Workshop 1: Dance from the Heart Dance from the Heart allows you to embody your dreams in 7 simple steps. Anyone can Dance from the Heart. You don't need prior dance training or experience.

Workshop 2: Physical Storytelling Physical Storytelling is a form of improvised dance/theatre which can complement creative and performance work as well as therapy, clinical supervision and the art based research process.

LOCATION: 5032 Telegraph Avenue Oakland, CA 94609

CONTACT:https://www.eventbrite. com/e/ccadta-june-full-day-event-tickets34186326222?aff=es2

DATE: Thu, June 22, 2017

COST: $20-60

TIME: 7:00 PM – 9:00 PM PDT DESCRIPTION: Join us as we explore do-it-your-self-care. This class will focus on hands on projects like salt scrubs and herbal salves to care for the body through the summer months. Combining the healing properties of plant medicine and traditional practices we’ll cover the basics for nourishing and preserving our bodies largest organ—the skin! Students will take home a sample of each product made during our time together. CONTACT: https://www.preservedgoods. com/ COST: $50

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