SoFit Magazine 2013 by SoFit Magazine

Napa Valley

TURKEY

TROT 11.23.13

MAGAZINE

napaturkeytrot.com

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FIT RELATIONSHIPS

GOT TRUST? DEALING WITH BETRAYAL

HE A LTH . F ITNESS. BEAUT Y.

Fit in Five

5 

TOTAL WELLNESS INSIDE

Russell Hands, MD, Chief of Surgery Kaiser Permanente Napa-Solano

TRAUMA CENTER Kaiser Permanente Vacaville Medical Center In critical moments, it’s important to have someone you can count on.

At the new Trauma Center at our Vacaville Medical Center, we’re dedicated to offering lifesaving care to patients throughout the Solano area. Our trauma team provides a range of services that can make a big difference if the unexpected ever happens—including intensive care, surgery, and emergency resuscitation. With the opening of this state-of-the-art facility, we’re ready to meet the needs of the Solano community—now and for years to come.

kp.org/napasolano

If you have an emergency medical condition, call 911 or go to the nearest Emergency Department. An emergency medical condition is a medical or psychiatric condition that a reasonable person would believe requires immediate medical attention to prevent serious jeopardy to his or her health. For the complete deﬁnition of an emergency medical condition, please refer to your Evidence of Coverage.

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Inside this Issue 19 11 People We

Love to Hate In The Gym

21 SoFit City II

Get Ready to Run This Town

30 Got Trust?

Dealing with Trust & Betrayal

40 Fit in 5

5-day Meal Plan

contents fitbody 12 Warm It Up

19 11 People We Love to Hate in the Gym

40 5-Day Meal Plan

Our Top13 Workout Songs for 2013

14 Pump It Up!

Is Your Music List Weighing You Down?

16 Napa Valley

Wine Train Raises the Bar

gymguide 20 Spring Gym Guide

❝Once you start thinking

that you can do better, then you begin a cascade of not committing to the relationship; of trashing your partner instead of cherishing your partner;

12 3 Easy Elements for the Perfect Warm Up

❞

—John gottman on trust & betrayal o

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I am not the mayor, but I RUN THIS TOWN! #SoFitCity

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SFC SoFit Magazine

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Talented Horse Whisperer, Alyssa Radtke

Spring Gym Guide

fitmind

33 Do You V?

Volunteering for Health

2012 SoFitCity Champions

fitprofile 34 Extreme Makeover

Mustang Edition

fitmoney 36 Myths and Facts

About Social Security

eatwell 40 Fit in 5

5-day Meal Plan

42 Chef to the Stars

Now Preparing Food for a Higher Purpose

46 Your Own Makeup Line?

lookgreat 44 Rejuvenate

FAQ's: Collagen Red Light Therapy

46 How to Start Your Own

With so many busy ❝ schedules, finding time to

❞

Volunteer for Health

healthwatch

work out is not an easy task or even appealing to some of us. Most of us are tired and lack the energy to squeeze in a workout, especially since all of our energy has been exhausted mentally by our daily tasks and challenges. —Napa Valley Wine Train Raises the Bar

Makeup Line

47 Become the Health

Expert You Need

48 Girl Talk: Getting Personal

The SoFitCity 5k/10K Championship

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SoFit Inspiration to Live Your Best

All the information you have been asking forâ&#x20AC;Ś Our Mission to You SoFit Magazine is the total resource for wellness and inspiration to live your best. In each issue we feature the people, and businesses that are making a difference in their communities. SoFit means better living. We bring together tips for emotional well-being, physical fitness, internal health, beauty and nutrition from experts who care. Our desire is not that you be so thin, but that you be so fit. Fitness is for every body, and everybody fits here.

Publisher OMAGINE MEDIA, LLC Managing Editor Jessica Adele

Advertise with SoFit Magazine ads@sofitmag.com

CONTENT Editor O. Johnson

Want to share your inspirational story or be featured as a weight loss success profile? share@sofitmag.com Interested in being a SoFit model? model@sofitmag.com We want to hear from YOU! opinion@sofitmag.com

FEATURE PhotographERS Ken Westermann KEITH FACCHINO ARTURO RAMOS ADVISORY BOARD Michael S. Parker, Samantha Cooprider, Dr. Kristin Mattingly, Jim Riley CFPâ&#x201E;˘, EA

EDITORIAL CONTRIBUTORS

For all other general questions Mail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web www.sofitmagazine.com Email info@sofitmag.com

Design Director Crystal Scott

Elicia Stewart, Marlena Stell, Colleen Hutchinson, Kristine Sagan, Samantha Cooprider, Stephanie Musillo, Marcus Whiting, Ahsley King, Mike Weiss, Valerie Ozsu, Theodore Spinardi

SPECIAL THANKS TO KEITH FACCHINO PHOTOGRAPHY AND THE CITY OF RIO VISTA

SoFit Publications SoFit Magazine assumes no responsibility for the content of articles or advertisements, in that the opinions expressed therein may not necessarily reflect the opinions of the editor, SoFit Magazine, or Omagine Media. The appearance of these articles and advertisements does not constitute an endorsement by Omagine Media or SoFit Magazine. Omagine Media and SoFit Magazine do not endorse any form of medical treatment or fitness program, nor do we encourage you to undertake any such treatment or program on your own. We urge you to see your family physician before undertaking any kind of medical treatment or fitness program. Omagine Media and SoFit Magazine accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated. All submissions are the property of SoFit Magazine and we reserve the right to edit as we see fit for the publication. SoFit Magazine assumeS no responsibility for errors and/or omissions, although care is taken to ensure accuracy. This publication and all of its contents are copyrighted. Reproduction in whole or in part, without written permission from the publisher, is prohibited.

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Welcome Guest Editor, Elicia Stewart “Spring is the time of plans and projects.” ― Leo Tolstoy, Anna Karenina Doesn’t time seem to fly by faster these days? Goals that have been put off for “another day next week” are now long past due. Their relevance is now called into question, right? “If it was that important,” you tell yourself, “I would have done it by now.” So why do we keep putting it off? Why do we struggle so much with weight loss or general fitness? Maybe it’s not our bodies we struggle with so much…maybe it’s the seasons. The seasons of change in general, that is. Turns out we humans rarely change unless we face crisis or some outside influence that makes it too uncomfortable to stay the same. Like when the doctor gives us that “serious” talk? One of my favorite quotes: “Those who do not find time for exercise will have to find time for illness.” Elicia Stewart, SoFit City Ambassador

But the good news is that remembering our WHY can spring us forward. Why did you

want to lose the weight? Or start that project? Or take that college class? Remember the reason for the season! Remembering the WHY is so important, because life is so full of distractions! It’s hard to remember how good running made you feel, or how proud you felt the last time you overcame an obstacle. So let’s get back on the wagon, keeping close whatever motivates you, blinders on, nose to the grind until you become the change you seek! One small step at a time can change

start today and let’s do this together. See you then!

IT F

Y FES CIT TI REGIONAL V O I N P S M H A IP

L A

Funnest Run-Walk-Party Ever! September 28, 2013? Don’t put it off,

everything! How many small steps can you take between now and the

Welcome the Season,

Elicia

2013

Elicia Stewart

SoFitCity Ambassador

#SoFitCity

san a

i n c o r p o re

san

0 M BER 28, 2

Contributors

MIKE WEISS, author In this issue: Warm It Up

925.997.3047 mweiss@altahps.com altahps.com

SoFit Magazine

SAMANTHA COOPRIDER, author

ARTURO RAMOS PHOTOGRAPHY

Kristine Sagan, author

In this issue: Volunteerism

In this issue: Fit Profile

In this issue: Getting Personal

415.453.5050 samanthac@learnaslead.com learnaslead.com

Arturo Ramos 707.344.5460 www.arturoramosphoto.com

www.knottyhairsalon.com

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Marlena Stell, author In this issue: DIY MakeUp Brand

www.makeupgeek.com

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Be Good to Yourself

fitbody

Massage p Professional athletes and

physical therapists have long known that massages aren't just a bourgeois luxury: they are an important part of any workout program. Tight and

stiff muscles lead to discomfort and further injury. A massage will improve range of motion and function, release tension to improve posture, decrease inflammation and repair the micro-tears in muscle fibers normally torn after a vigorous workout.

Warm It Up 12 | Pump It Up! 14 | Napa Valley Wine Train Raises The Bar 16 SoFit Magazine

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560 First Street #D-200 • Benicia 707-373-9245

When you have writing or editing needs, contact Wendy of

VanHatten WRITING SERVICES

Manuscript editing, proofreading, resume writing, fundraiser letters, help with your book…email Wendy at wvanhatten@gmail.com.

Pilates Strength TRX Personal training Small group training

www.pilatesfromthecore.com

Nancy Camilli-Hevener

Visit www.vhwritingservices.com www.wendyvanhatten.com, www.travelsandescapes.blogspot.com

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Warm It

By Michael Weiss, M.S., ACSM-HFS, Exercise Physiologist

have often watched people complete 3060 seconds of light stretching as a warm-up, before running at a pace closely matching the entire duration of their workout. Stretching should not be confused with the warm-up. They are two distinct components that provide unique benefits to the outcome and effectiveness of your training session.

increases from rest to exercise, blood flow also increases to the skeletal muscles and the heart. In fact, at upper levels of exercise, intensity blood flow to the heart can increase by as much as 3.5 times compared to resting levels. In order to meet this rise in blood volume to satisfy the demand in oxygen, the heart rate and the force of each contraction will also have to rise.

A properly executed fitness training session includes four phases:

Cycling is a good activity where the value of warming-up can be appreciated. It relies heavily on the heart and vascular system to transport oxygen to the hip and leg muscles. As an avid cyclist, I can recount many hill climbing episodes where my comfort and performance were noticeably improved after 30 minutes of riding compared to the first 5 or 10 minutes. Why is this so? One would think that at the beginning of a ride when one’s legs are fresh and energy levels are high, that the ease of climbing hills would also be higher.

› Warm-up › Stretching › Conditioning › Cool-down First let us examine some of the physiology involved during the conditioning phase, which is the main component of the entire exercise session. The average person doing cardiovascular exercise for health and fitness operates at a moderate-intensity level. This means that their heart rate is between 65% and 75% of their maximum heart rate. At this level of exercise, approximately 50% of the fuel source supplying the body with energy is supplied by fat in the form of triglycerides. The fat molecule requires oxygen in order to be metabolized or burned. Oxygen of course is transported by the blood, and as intensity

To design a warm-up just follow these three easy elements: › Movement type: cardiovascular activity (e.g., walking or jogging) › Intensity: low (i.e., <65% HRmax) to moderate (i.e., 65% to <75% HRmax) › Duration: minimum 5 to 10 minutes

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To calculate maximum your heart rate use this formula: HRmax = 206.9 – (0.67 x age) Recall that despite the delay of oxygen availability to the muscles at the beginning of a workout the body can still produce energy by metabolizing glucose (carbohydrate). However, there is a price to pay to burning glucose without sufficient oxygen—it’s called lactic acid. Lactic acid which converts to lactate is responsible for the burning sensation in our muscles and the disruption of the energy pathway. This of course leads to early onset of fatigue and reduced performance. A properly executed warm-up will slowly prepare the body for aerobic efficiency without encouraging the undesirable accumulation of lactate. This May, when the Tour de California comes to the Bay Area, notice the athletes warmingup on stationary bikes. This is the transitional phase where the body is preparing to adjust to

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the changing biomechanical, metabolic, and other physiologic demands encountered during the race. So whether racing bicycles or going for a run at the end your workday, the benefits of a good warm-up are universal. These include increased oxygen to the active muscles leading to greater reliance on fat, and therefore a delayed depletion of glycogen providing a source of energy for when exercise intensity increases such as running up a hill.

The warm-up allows for a smoother transition and a more effective cardiovascular conditioning component. A proper warm-up even helps the stretching of the postural muscles. Stretching increases the elasticity of joint connective tissue (i.e., muscles, tendons, and ligaments) which reduces the chance of injury. The physical act of warmingup also raises body temperature promoting the release of oxygen into the muscle cells. Warmer tissue increases muscle pliability, decreases blood viscosity, which improves both oxygen and fuel availability and aids in the removal of metabolic waste products. Just remember that warm honey flows better than cold honey. The end result: a more comfortable and effective cardiovascular workout. Now that you have a greater appreciation for the benefits of the warm-up it’s time to treat your body well with a good workout! Don’t forget to warm up!  Michael D. Weiss M.S., ACSMHFS, is an exercise physiologist and founder of Alta Health and Performance Solutions (Alta HPS) based in Benicia. He is a frequent lecturer, and a corporate fitness consultant who also provides customized training programs to endurance athletes. Call (925)9973047 or email mweiss@altahps.com for more information. SoFitMag

fit body body __________________ Bruno Mars __________________ Rihanna

__________________ One Republic

__________________ Fun __________________ Justin Bieber featuring Nicki Minaj

__________________ Kelly Clarkson

Pump It Up!

Is your music list weighing you down? Email us the title of each top download and win email answers to win@sofitmag.com (please include a mailing address)

__________________ Swedish House Mafia featuring John Martin

__________________ Linkin Park

__________________ Kendrick Lamar __________________ The Lumineers

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Carrie lost 27lbs in 90 Days!

__________________ Taylor Swift

Do you want to trim down, shape up, or completely transform your body? "Rewarding over $25 MILLION a year in free product, prizes and vacations!"

__________________ Maroon 5

It's easy, it's fun & it works! "The shake mix that tastes like cake mix"

WPROMOTER ES & CARRIE BAUMGARNER & BIMMER CLUB MEMBER (707) 628-3069 â&#x20AC;˘ (707) 372-2109

www.baumgarner.myvi.net

__________________ Will.i.am featuring Britney

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Napa Valley Wine Train

Raises the Bar By Amelia Ahtty

SportRehab Physical Therapy using Pilates for Rehab

ith so many busy schedules, finding time to work out is not an easy task or even appealing to some of us. Most of us are tired and lack the energy to squeeze in a workout, especially since all of our energy has been exhausted mentally by our daily tasks and challenges. At the Napa Valley Wine Train we have taken teamwork and motivation to another level. At the beginning of the year, we began, as a team, a New Year’s resolution to work out together three times a week for the month of January. Our exercise of choice: boot camp class with a local fitness instructor, Jackie Reynolds. This class is unlike your normal gym class and Jackie reminds you somewhat of a drill sergeant. By the end of January, the Wine Train team finished up boot camp stronger than ever and since then, we have continued with our great exercise habits and have even accomplished some huge fitness milestones and goals with the help of our coworkers and teammates support.

81 Cernon Street Vacaville

707.447.9750

Pilates Studio

www.sportrehabphysicaltherapy.com 16

›

Chef Wine Train Executive Chef Kelly Mcdonald, recently completed his first Wine Country Century ride -- 100 mile bike ride in Santa Rosa, Ca. Kelly tries to ride at least 50-60 miles a week during the busy season and is looking forward to his next century ride. When Kelly is not riding his bike, he loves to go backpacking, and fly fishing.

›

Melodie Hilton our Director of Marketing, when she turned 50, decided to do an intense mountain obstacle course called Tough Mudder. She began running, hiking every day, and attending fitness classes. Race day, Melodie endured 12 miles of ice baths, mud, and 10,000 volts of electricity. When she finished, she sent everyone in our department a text saying "finished in five hours and 13 minutes, one hour for every decade."

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fit body body ›

Avid runner, Andrea Guzman is our Partnership and Promotions Manager. Always wanting to help out, Andrea is one of the coordinators for the Kaiser Permanente Napa Valley Marathon. She finds volunteers to help with Napa's biggest marathon every year. Her passion runs deep; Andrea makes time for a run four to five days a week and participates in one race nearly every month, most recently running in a 5k race and a cross country.

›

Ryan Neergaard, our new PR and Marketing Coordinator and adrenaline junkie, has always been very athletic. He attends boot camp, is a member of the company's softball league, and is a basketball player, a runner, and a cyclist. Ryan had decided to compete in his first triathlon and dedicated it to the recent passing of his father. He placed 36 in his age group. We are so proud of him!

›

Kira Devitt, our Social Media Strategist, is a lover of the extreme sports. On her days off, she enjoys jumping out of airplanes or flying them, and during the winter takes to the slopes as an amazing skier. A fellow boot camper as well, Kira is the biggest thrill seeker in our department. Kira always comes back from her weekend proudly showing off her newest adventure wounds.

The Napa Valley Wine Train takes pride in maintaining a healthy lifestyle. It took a lot of hard work to get to this point but it all started with the first inch which continues to inspire us to raise the bar. 

Discover your source of strength! • Beginners • Rehab Oriented • Exercise Enthusiasts • Sports Specific • Golf • Equestrian • Maternity • Post-Partem

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331 Main St., Ste. B • Vacaville • 290-3131 pilatesbydesign-vacaville.com SoFit Magazine

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NAP AV A

K / 10 5K

URKEY T YT RO E T LL

SAVE THE DATE

S AT U R DAY

11.23.13 www.NapaTurkeyTrot.com

Lighthouse Holistic Center, Inc.

Discover new sources of strength, release your inner genius, overcome personal issues. • Pain Management

• Past Life

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• Improve Family & Interpersonal Relationships

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• Relaxation & Meditation Over 30 Years Of Experience • Since 1979 CHE/MH605-346 • Lic#A025981

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940 Adams Street, Suite #P Benicia CA 94510

For Appointment Call

www.parvizhypnotherapy.com 18

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PEOPLE WE

Love to Hate IN THE By Marcus Whiting

Do you love your gym? You should. But a time for reflection: the following list is sort of funny, especially if you’ve witnessed this. Chances are you may know some of these people by name. If so, nonchalantly drop this article in their lap, and tell them to consider this a public service announcement.

1 2 3 4 5 6

Naked People: I get it. You love your body, as you should. But whatever you got, please support it and cover it. I’m not hating…just saying. This isn’t Vegas! I don’t want to get confused…again. Smelly People: Feel free to operate by pool rules: shower before you jump into a workout! And please don’t put the same clothes back on! Pool Peeple: Speaking of pools…really? Number 1 and 2? It would take five minutes to find a restroom! Adults! Forever People: It’s Ok to be tired. Just don’t go catatonic when someone else is waiting for the machine. Cellular People: Maybe that call is really important to you! But why are you telling the whole world? Hoarding People: Over an hour? Wow, you are the Lance Armstrong of the treadmill (without the doping). You should win an award. Seriously, you should get off right now, and go run a 10K outside!

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Gym

7 8 9 10 11

Messy People: Leaving free weights on the floor is plain weak. The workout isn’t over until you put the weights back! Personal People: If someone is hovering over you while you are working out…that’s weird! Call the police…just kidding…no call ‘em.

Rude People: It’s called a class for a reason. That means you’re supposed to pay attention to the instructor, not distract everybody else doing your own thing. No home training! Perfumed People: Whoa! Is it mating season? If you must, dab it don’t bathe in it! Nostril hairs everywhere are suffering.

Dripping People: On the equipment that is…just clean up after yourself Sweaty Yeti! I didn’t bring scuba gear! 

Marcus Whiting is a gym rat and infrequent contributor who has witnessed these fitness faux pas, and other unmentionables in the gym. He loves his cat.

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SoFit City American Canyon / Napa

Location

Phone

Website

Amica Studios, Fitness for Women Custom Health & Fitness Inc Downtown Pilates Napa Valley Exertec Health & Fitness Center Healthquest Fitness Center In-Shape City Pilates Napa Valley Synergy Wellness Center Benicia Benicia Fitness Benicia Health & Fitness Griffin Fitness Jazzercise Pilates from the Core Dixon Anytime Fitness Curves Core Fitness Fairfield 24Hr Fitness Curves Millennium Rancho by In Shape In Shape In Shape Your Body Works Suisun City Curves In Shape Kroc Center Vacaville Active Lifestyles DioAmore Dance & Fitness FITBODIES I.N.C. Fitness 19 Goldâ&#x20AC;&#x2122;s Gym In Shape In Shape Millennium by In Shape: Vacaville Old Skool Iron Pilates by Design Vacaville Fitness Vallejo 24HR Fitness Curves Get Fit Cycling Knuckle-Up Millennium by In Shape: Vallejo Olympic Gym Planet Fitness In Shape Cross Fitness Bencia - Crossfit 707 Fairfield - CrossFit Solano Napa - Wine Country CrossFit Vacaville - Cross Fit Vacaville Vacaville - The Compound CrossFit North Vallejo - CrossFit Vallejo

1014 Coombs St, Napa 520 California Blvd Ste 12, Napa 1338 Pearl St, Napa 1500 1st St, Napa 3175 California Blvd, Napa 120 W. Am Canyon Rd, American Canyon 1360 Trancas St, Napa 3421 Villa Lane, Napa

Â 255-2367 224-2300 257-7382 226-1842 254-7200 644-4110 253-2214 251-1395

amicastudios.com customhealth-fitness.com downtownpilates.com exertec.com napahealthquest.com inshapeclubs.com pilatesnapavalley.com wellnesscenternapa.com

606 1st Street 1150 W. 7th Street 1100 Rose Drive ste 160 378 E. Military Street 560 1st Street, #D-200

745-1511 751-0273 747-6677 746-0970 373-9245

beniciafitness.com beniciahealthandfitness.com griffinfitness.com jazzercise.com pilatesfromthecore.com

1900 North Lincoln St #102 1901 N. Lincoln St #104 400 Gateway Plaza #B

693-9500 678-4200 693-9171

anytimefitness.com curvesdixon.com facebook.com/CoreFitnessDixon

1519 Gateway Blvd 5041 Business Ctr Dr ste 104 3250 Rancho Solano Pkway 1471 Holiday Lane 3001 Dover Avenue 424 Executive Ct North Ste C

423-9450 864-6234 438-2582 429-4363 422 - 2858 320-8367

24hourfitness.com curves.com inshapeclubs.com inshapeclubs.com inshapeclubs.com yourbodyworksfairfield.com

110 RailRoad Ave G-2 125 Sunset Avenue 278-A Sunset Avenue

434-1555 439-4004 439-7880

curves.com inshapeclubs.com gokroc.org

560 Main Street 854 Alamo Drive 97 Dobbins Street ste C 70 Peabody Road 201 Main Street 615 Elmira Road 894 Alamo Drive 3446 Browns Valley Road 33 Commerce Place ste D 331 Main Street, Suite B 787 Orange Drive

455-0190 761-5214 628-5600 447-1919 447-4653 455-5010 455-5026 446-2350 446-0496 290-3131 451-7300

none dioamoredance.com studiofitbodies.com fitness19.com goldsgym.com inshapeclubs.com inshapeclubs.com inshapeclubs.com oldskooliron.com pilatesbydesign-vacaville.com vacavillefitness.com

4300 Sonoma Blvd ste 408 3666 Sonoma Blvd 1238 Louisiana Street 4380 Sonoma Blvd ste 224 124 Lincoln Road East 939 Tennessee Street 3505 Sonoma Blvd ste 40 765 Sereno Drive

558-8085 557-6419 310-2184 642-5425 644-7788 643-6887 643-1041 552-4653

24hourfitness.com curves.com none knuckleuptrainingcenter.com inshapeclubs.com none planetfitness.com inshapeclubs.com

4856 E. 2nd Street 1052 Horizon Ste A 852 Jackson St 1021 Hume Way 3777 Vaca Valley Pky 145 Valle Vista Ave ste D

853-3556 421-1629 337-9441 474-5292 628-8740 644-3226

crossfit707.com crossfitsolano.com winecountrycrossfit.com crossfitvacaville.com crossfitvvn.com crossfitvallejo.com

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ChildCare

Lockers

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$$ = $25-50

 hydrolics     

*costs are approximations, and may vary greatly depending on package. Please contact your health center of choice for a club tour.

$$$ = $50+

Pool

Spa/Saun

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Tweet the L❤VE Where do you SoFit?

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SoFitCity 5K/10K The Funnest Run-Walk-Party Ever!

By Ashley King

Fairfield, California — The SoFitCity 5K/10K Championship launched last fall as the first county competition for fitness and “The Funnest Run- WalkParty Ever!” Held at the Solano Town Center, the event featured a family fun mile, 5K and 10k distances, live band, a DJ, and an a dynamic expo. Mayors and council members from each city were in attendance to take part and witness the presentation for the “fittest city” in the county. First time runners received VIP status and certificates for participating while all attendees benefitted from prizes, mall certificates, and SoFit specials from vendors. “It was a great event,” says co-creator, Jessica Adele. “We were very pleased with the turnout, and we can’t thank the Solano cities and our volunteers enough.” In the end, Suisun City came out on top with the largest proportion of finishers, but every city received a plaque commemorating their participation. “[SoFitCity] is a get healthy initiative to create more walkers and runners throughout the region,” says Adele. “But we’re also here to have a good time, show some civic pride and celebrate just being together …as a unified county.” SoFitCity partnered with Sports Authority and the Solano Town Center to raise $10,000.00 for the Solano County Library Foundation’s literacy programs. If you’re wondering: fitness and books? Well if reading is to the mind what exercise is to the body,

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then it’s a “perfect fit,” says Adele. “The libraries do so much for our communities…providing educational resources for children and adults all throughout the county, and that’s important to us. So we are happy to support the county libraries’ efforts to empower all residents.”

❝We are excited to see if Suisun City can defend the trophy or if another city challenges them” Adele said. “But we are also adding more contests for more awards and more fun, so stay tuned! ❞ SoFitCity II kicks off September 28, 2013 at the Solano Town Center and Adele promises an even bigger party. “We are excited to see if Suisun City can defend the trophy or if another city challenges them” Adele said. “But we are also adding more contests for more awards and more fun, so stay tuned!” Who runs this town in 2013? Adele says to vote with your feet, because every finisher counts, and “everybody fits here.”  Want to help your organize your city? For more information about SoFitCity contact Jessica Adele or your city ambassador at info@SoFitCity.com

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Neurotrophins

Did you know that exercise improves the way your brain works? Research shows that regular vigorous exercise improves the development of neurotrophins, a class of proteins that nourish brain cells to make faster and stronger connections. So the next time your brain gets stumped on a problem, just work it out!

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Got Trust? Dealing with Betrayal 30 | Volunteering for Health 33 SoFit Magazine

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Got Trust John Gottman on Trust and Betrayal By Dr. Gottman

The nation’s top marriage expert explains why trust is essential to couples and communities—and how we can build it. In this excerpt from his talk, Dr. Gottman discusses his trailblazing work on the science of trust, exploring its importance for couples and communities alike.

Watch the video here.

or more than 40 years, I’ve studied what makes marriages work. I’ve observed thousands of couples, and many of them—the masters— can skillfully solve their problems.

Yet many others get stuck in their conflicts. Even couples who attend one of my institute’s workshops or therapy sessions have a hard time putting what they learn into practice. I’ve found that we can help 70 to 75 percent of these couples. But what about the other 20 to 25 percent? How do we help them? What separates them from the masters? To answer this, I looked at focus groups we did around the United States, involving couples at every social class level and from every ethnic and racial group in the country. I looked at work we did that was funded by the federal Administration of Children and Families, looking in particular

at couples about to have a baby. I looked at a large study we did of newlyweds, starting a few months after their wedding. I looked at work we did with the families of soldiers who were deployed to Iraq and Afghanistan.

Can I trust you to choose me over your mother, over your friends? Can I trust you to work for our family? To not take drugs? Can I trust you to not cheat on me and be sexually faithful? Can I trust you to respect me? To help with things in the house? To really be involved with our children?

❝Trust is one of the most commonly used words in the English language— it’s number 949. ❞

Trust is one of the most commonly used words in the English language—it’s number 949. When I went to Amazon.com and typed in “trust,” I was surprised that 36,000 books came up. Now, a lot of these were business books, on how to set up a financial trust. But most of them were really about trust in relationships, and trust in general.

What I found was that the number one most important issue that came up to these couples was trust and betrayal. I started to see their conflicts like a fan opening up, and every region of the fan was a different area of trust. Can I trust you to be there and listen to me when I’m upset?

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On PsychInfo, the database that psychologists use to do a literature review, there were 96,000 references to “trust.” And it turns out that when social psychologists ask people in relationships, “What is the most desirable quality you’re looking for in a partner when you’re dating?”, SoFitMag

fit mind body trustworthiness is number one. It’s not being sexy or attractive. It’s really being able to trust somebody.

measure something objectively and precisely, we automatically get a recipe for how to fix it.

Through my research, I’ve found that trust is essential to healthy relationships and healthy communities—and I’ve started to learn how we can build trust.

The trust metric

And low-trust areas have greater economic disparities between the very rich and the very poor—and the greater the discrepancy between the very rich and the very poor in a country, the more it predicts economic decline in that country. Clearly, there are vast implications of low trust for states, for neighborhoods, for countries. Isn’t it amazing that it’s in the best interests for us to care economically about the people who are disenfranchised in this country? Yet over the last 50 years, CEOs in the U.S., on average, have gone from making 20 times what the average worker makes to 350 times what the average worker makes. Harvard University political scientist Robert Putnam wrote the classic book on social capital, Bowling Alone, which documents the dramatic decline of trust and community in the United States over the last 50 years. Yet when Putnam was asked, “Okay, how do you change all this?”, he had to say, “I don’t really know.” I think part of the answer involves first defining trust and measuring it scientifically. Science requires us to be precise and objective. When we

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Well, it turns out that they didn’t drop out. They died. Fifty-eight percent of zero-sum game couples’ husbands died over this 20-year period, whereas among “cooperative-gain” couples, who didn’t have that pattern, only 20 percent of husbands died in that 20-year period. This was true even after controlling for the husband’s age and initial health.

Let me explain what I mean. In my research, we filmed an interaction between a couple and had each partner turn a rating dial as they watched their tape afterward.

RUN.

So what are the characteristics of low-trust regions? Few people vote, parents and schools are less active. There’s less philanthropy in low-trust regions, greater crime of all kinds, lower longevity, worse health, lower academic achievement in schools.

We usually think of betrayal as a big terrible event, like discovering that your partner is having a sexual affair. But it can be more subtle. It can happen in just one interaction.

WALK.

We see similar disparities internationally. In Brazil, two percent of people say they trust other people. In Norway, 65 percent say they trust other people.

In a 20-year longitudinal study of couples in the San Francisco Bay Area that I recently completed with UC Berkeley psychologist Bob Levenson, we found that about 11 percent of couples had a zero-sum game pattern, like in that graph. Every six years, we would re-contact all of the couples in the study, and they would come back to Bob’s lab at Berkeley. Yet we noticed that many of the zero-sum couples weren’t coming back. I thought maybe they dropped out because they found the whole thing so unpleasant.

Rating Dial

This research shows there are low- and hightrust regions of the United States. Nevada is a very low-trust region. (Nobody seems to be very surprised by that.) Minnesota is a very high-trust region. The Deep South is a very low-trust region.

❝Trust isn’t just important for couples. It’s also vital to neighborhoods and states and countries. Trust is central to what makes human communities work. ❞

In a recent line of research on “social capital,” sociologists ask people: “Do you think people can be trusted?”

When we scientifically tested these so-called trust and betrayal metrics, we found that a high trust metric is correlated with very positive outcomes, such as greater stability in the relationship.

Trust isn’t just important for couples. It’s also vital to neighborhoods and states and countries. Trust is central to what makes human communities work.

So how can we define trust? To find out, I went back to relationships and asked: Can we create a metric of trust and betrayal?

Why trust is important

On the other hand, by trust we really mean, mathematically, that our partner’s behavior is acting to increase our rating dial. Even though we’re disagreeing, my wife is thinking about my welfare, my best interests.

100

150

Time (6 sec av)

On this graph (above), you can see how one couple rated their interaction. The blue dots represent the wife’s ratings over 15 minutes of conversation; the red dots represent the husband’s ratings. When you add them together, these ratings are a constant, which means that in this interaction, her gain is his loss and his gain is her loss.

This is what’s called in game theory a “zero-sum game.” You’ve probably all heard of the concept. It’s the idea that in an interaction, there’s a winner and a loser. And by looking at ratings like this, I came to define a “betrayal metric”: It’s the extent to which an interaction is a zero-sum game, where your partner’s gain is your loss.

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Now this is an outcome that’s pretty reliably measured: You can really tell if somebody’s dead or alive. In a second study, we tried to find out how this could be. And we discovered that if a wife trusts her husband, both of their blood consistently flows slower—not only during their conflict discussion but at other times as well. That’s associated with better health and a longer life. So maybe that’s the mechanism through which men with a high “betrayal metric” are dying. But why are the men dying and not the women? It turns out that trust is related to the secretion of oxytocin, which is the “cuddle hormone,” the hormone of bonding. It’s also a hormone we secrete when we have an orgasm; the stronger the orgasm, the more oxytocin we secrete.

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Interestingly enough, men don’t just secrete oxytocin after an orgasm; they secrete vasopressin as well. Vasopressin is a hormone associated with aggression. After a male rat has had an orgasm with a female rat, he not only is enjoying the experience, he’s also trying to ward off rivals.

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But how do you build trust? What I’ve found through research is that trust is built in very small moments, which I call “sliding door” moments, after the movie Sliding Doors. In any interaction, there is a possibility of connecting with your partner or turning away from your partner.

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Let me give you an example of that from my own relationship. One night, I really wanted to finish a mystery novel. I thought I knew who the killer was, but I was anxious to find out. At one point in the night, I put the novel on my bedside and walked into the bathroom.

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Now, at that moment, I was building trust; I was there for her. I was connecting with her rather than choosing to think only about what I wanted. These are the moments, we’ve discovered, that build trust. One such moment is not that important, but if you’re always choosing to turn away, then trust erodes in a relationship—very gradually, very slowly. My graduate student Dan Yoshimoto has discovered that the basis for building trust is really the idea of attunement. He has broken this down with the acronym ATTUNE, which stands for: • • • • • •

Awareness of your partner’s emotion; Turning toward the emotion; Tolerance of two different viewpoints; trying to Understand your partner; Non-defensive responses to your partner; and responding with Empathy.

By contrast, the atom of betrayal is not just turning away—not just turning away from my wife’s sadness in that moment—but doing what Caryl Rusbult called a “CL-ALT,” which stands for “comparison level for alternatives.” What that means is I not only turn away from her sadness, but I think to myself, “I can do better. Who needs this crap? I’m always dealing with her negativity. I can do better.”

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because I’m a sensitive researcher of relationships, I decided to go into the bathroom. I took the brush from her hair and asked, “What’s the matter, baby?” And she told me why she was sad.

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As I passed the mirror, I saw my wife’s face in the reflection, and she looked sad, brushing her hair. There was a sliding door moment. I had a choice. I could sneak out of the bathroom and think, “I don’t want to deal with her sadness tonight, I want to read my novel.” But instead,

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Once you start thinking that you can do better, then you begin a cascade of not committing to the relationship; of trashing your partner instead of cherishing your partner; of building resentment rather than gratitude; of lowering your investment in the relationship; of not sacrificing for the relationship; and of escalating conflicts. I believe that by understanding the dynamics of trust and betrayal, we can work to make relationships more trusting. But more than that, we can help people become more trustworthy.  Dr. John Gottman is a psychologist and one of the world’s leading researchers in the field of marriage and couples. His research has enabled him to predict, with over 90% accuracy, when observing a 5-minute conflict conversation, which couples will stay together and which will separate. The articles were re-printed with permission from the website of The Gottman Institute, an organization that teaches practical skills for successful relationships. For videos, products, workshops and therapy, visit www.gottman.com. Copyright © 2012 -2013 by Dr. John M. Gottman. Reprinted with permission by The Gottman Institute.

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Do You V?

Volunteering for Health By Samantha Cooprider

Never doubt that a small group of thoughtful committed citizens can change the world; indeed, it’s the only thing that ever has. —Margaret Mead

While we all know it’s good to give and be grateful, increasingly Americans focus less and less on giving. Why? So many other things crop up that demand immediate attention. We are distracted, tired, and overwhelmed. Little is left for others. What do you think about volunteering? When asked to serve do you find yourself thinking, “What’s the point? Who cares? It won’t really make a difference” or “I don’t have time?” If so, you’re not alone. According to www.volunteeringinamerica.gov only 26.5% of Americans volunteer. It’s not because we don’t want to help. Apathy paralyzes us. Apathy is a state of indifference, or the suppression of emotions such as concern, excitement, motivation and passion. It’s basically like being lukewarm, going through the motions but not really consciously present.

● Mentor a child

Let’s change that here! Do something…anything. Helping an organization, church or school will only take a moment, but the benefits are long lasting. Volunteering can help you make friends, learn new skills, advance your career, and even stay healthy.

● Check out www.volunteeringinamerica.gov for more ideas

Ideas to get started ● Pick up trash in your neighborhood or community ● Volunteer at a Food Bank or Soup Kitchen ● Ask your local school what they need

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● Pick a cause that means something to you (e.g. environment, education, children) and research volunteer options ● Call your local Volunteer Center and ask what is needed 

Samantha Cooprider is CEO at Learning as Leadership, an acclaimed human development and organizational learning center in San Rafael. She is a dynamic speaker and prolific writer that spends her time coaching CEOs in Northern California and helping the needy in Haiti.

Do you V? Share some inspiration by tweeting where you volunteer! #SoFitMagazine

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Extreme Makeover Mustang Edition

❝Being challenged can really inspire you to do amazing things you never thought possible.❞ — Alyssa Radtke

By Colleen Hutchinson Vacaville, California – SoFit model, and middle school teacher, Alyssa Radtke knows all about extreme makeovers. A talented horse whisperer, Alyssa is selected each year to compete in the Extreme Mustang Makeover in Norco, California. Trainers have approximately 90 days to tame or “gentle” a wild horse they receive in February, in order to compete for a purse of $12,500 in prize money. As a child growing up in Michigan, Alyssa was an avid athlete, with a love for horses and the outdoors. Her summers were filled with swimming in the lakes, wakeboarding, sailing, and playing soccer. The winters were for ice skating, snowboarding, and of course, horseback riding was year round. Once she moved to Vacaville, CA in 2007, she continued to remain active and fit, but she needed a place to ride horses. PHOTO BY ARTURO RAMOS PHOTOGRAPHY

She managed to find a place to teach lessons and ride, but one day she saw an ad to "tame a wild mustang in 90 days for a competition.” It sounded so interesting that she entered. "Being challenged can really inspire you to do amazing things you never thought possible," says Alyssa. She admits that she had never even seen a mustang in the wild before. "I grew up in the Midwest; we just don’t have wild horses around, let alone hear about ways to help them out." Her very first experience training a mustang went smoothly, and after the competition (where her horse found a home at the 8th highest auction price), she was invited to continue training mustangs for adoption to the public. "It was an amazing experience and I was so happy to have been a part of it. After the competition, a man came up to me asked if I could train another mustang just like my first. He had lost the bid on my mustang during the auction and wanted to see if I would privately train one for him. I honestly replied that I didn’t know! It was my first so I had no idea if it was a fluke that he came out so great," she chuckles.

"I did end up taking two mustangs home, hoping at least one would turn out okay, and both were adopted 90 days later.” As a TIP (trainer incentive program), Alyssa has placed 10 mustangs in homes, since 2010. How exactly does one go about taming a wild mustang you ask? She uses natural horsemanship training methods. Simply put, when you are kind, gentle, and fair, the horse responds well. "You first have to prove that you are a leader and for a horse, that means moving their feet. I start all of them in a round pen where we have plenty of room to work. The trick is to be very quick at rewarding correct behavior. They pick things up so quickly!" She casually mentions she has already saddled and ridden one horse only 8 days after picking her up. "Most people are shocked that they can tame so quickly, but it really comes down to working

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PHOTO BY ARTURO RAMOS PHOTOGRAPHY

❝As a trainer, Alyssa has placed 10 mustangs in homes, since 2010.❞

really hard on the basics. You also have to honor the horse and go at the speed they feel comfortable. One of my mares is much less anxious than the other; I won’t push either one faster than they can go. That's how people and horses get hurt." Alyssa says persistence is important, proven by the many hours she spends working with the mustangs. Before work, she gets up to feed her mustangs and have a little quiet time. After work, she works with 3-4 horses, since she continues to help the owners who adopt them. This will be her third Extreme Mustang Makeover event.

com. All events are free, except for the Saturday night finals, which costs just $15. For more information or for tickets to the Extreme Mustang Makeover event go to www.extrememustangmakeover.com/emmcalifornia.php.  Colleen Hutchinson currently serves as the executive director and co-founder of Solano Young Professionals Group, a business networking group that focuses on career development. Contact her at solanoyp@gmail.com.

This year, there are around 50 trainers heading to the competition. Alyssa will be one of those trainers, taking her eleventh horse to the makeover event. Inspired by Alyssa, Anthony, Alyssa’s fiancé, will also be one of the trainers at this year’s event, competing for the first time. “Anthony doesn’t want to sit in the audience this year; he wants to compete, too, and I love it! It’s the best of both worlds: promoting adoption of the mustangs and having fun with someone I love. Plus, I am hoping he wants to adopt one so we can ride together.” The mustangs competing in the Extreme Mustang Makeover challenge are mares, and the horses, that were virtually untouched prior to the February pick-up, will compete in Norco in May. The horses will be judged on their body condition and new skills. The trainers and Mustangs will compete in a series of classes that incorporate Norco’s unique equine-friendly landscape, such as a rural trail course and an urban trail course. The horses will also compete in a trail course in the arena, where the horse and rider will maneuver over obstacles. The top 10 from the preliminary go-rounds will compete in the freestyle final. To stay updated with Alyssa’s progress, follow her at www.mustangadoptions.

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fit money body you earn may affect the amount of benefit you receive:

Myths and Facts

about

Social Security

〉 If you're under full retirement age, $1 in benefits will be deducted for every $2 you earn above a certain annual limit. For 2012, that limit is $14,640. 〉 In the year you reach full retirement age, $1 in benefits will be deducted for every $3 you earn above a certain annual limit until the month you reach full retirement age. If you reach full retirement age in 2012, that limit is $37,880.

❝...more

Myth: Social Security will provide most of the Income you need In retirement. Fact: It's likely that Social Security will provide a smaller portion of retirement income than you expect. There's no doubt about it--Social Security is an important source of retirement income for most Americans. According to the Social Security Administration, more than nine out of ten individuals age 65 and older receive Social Security benefits. But it may be unwise to rely too heavily on Social Security, because to keep the system solvent, some changes will have to be made to it. The younger and wealthier you are, the more likely these changes will affect you. But whether retirement is years away or just around the comer, keep in mind that Social Security was never meant to be the sole source of income for retirees. As President Dwight D. Eisenhower said, "The system is not intended as a substitute for private savings, pension plans, and insurance protection. It is, rather, intended as the foundation upon which these other forms of protection can be soundly built." No matter what the future holds for Social Security, focus on saving as much for retirement as possible. You can do so by contributing to tax-deferred vehicles such as IRAs, 401 (k)s, and other employer-sponsored plans, and by investing in stocks, bonds, and mutual funds. When combined with your future Social Security benefits, your retirement savings and pension benefits can help ensure that you'll have enough income to see you through retirement.

Myth: Social Security is only a retirement program. Fact: Social Security also offers disability and survivor's benefits. With all the focus on retirement benefits, it's

easy to overlook the fact that Social Security also offers protection against long-term disability. And when you receive retirement or disability benefits, your family members may be eligible to receive benefits, too. Another valuable source of support for your family is Social Security survivor's insurance. If you were to die, certain members of your family, including your spouse, children, and dependent parents, may be eligible for monthly survivor's benefits that can help replace lost income. For specific information about the benefits you and your family members may receive, visit the SSA's website at www.soc!alsecurity,goy. or call 800-772-1213 if you have questions. Major Sources of Retirement Income

Social Security 38%

than nine out of ten individuals age 65 and older receive Social Security benefits. ❞ Myth: Social Security benefits are not taxable. Fact: You may have to pay taxes on your Social Security benefits if you have other income. If the only income you had during the year was Social Security income, then your benefit generally isn't taxable. But if you earned income during the year (either from a job or from selfemployment) or had substantial investment income, then you might have to pay federal income tax on a portion of your benefit. Up to 85% of your benefit may be taxable, depending on your tax filing status (e.g., single, married filing jointly) and the total amount of income you have. For more information on this subject, see IRS Publication 915, Social Security and Equivalent Railroad Retirement Benefits. 

Other 4%

Earnings 29%

What Is Your Full Retirement Age? If you were born in:

Pensions 18%

Savings & Investments 11%

Note: Data may not total 100% due to rounding. Source: Fast Facts & Figures About Social Security, 2011, Social Security Administration

Myth: If you earn money after you retire, you'll lose your Social Security benefit. Fact: Money you earn after you retire will only affect your Social Security benefit if you're under full retirement age. Once you reach full retirement age, you can earn as much as you want without affecting your Social Security retirement benefit. But if you're under full retirement age, any income that

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Your full retirement age is:

1943-1954

1955

66 and 2 months

1956

66 and 4 months

1957

66 and 6 months

1958

66 and 8 months

1959

66 and 1 0 months

1960 and later

Note: If you were born on January 1 of any year, refer to the previous year to determine your full retirement age. Theodore J. Spinardi is a Registered Principal with LPL Financial. Securities and advisory services are offered through LPL Financial, a Registered Investment Advisor. Member FINRA/SIPC. SoFitMag

Why don't diets work? Because the drastic measures and sacrifices made for a specific goal are difficult to keep up for the long haul. Instead, start with small sustainable improvements that build habits for a lifetime.

Simple Tips Replace then restrict: Before you start raiding your snack drawer, think creatively to add

good foods while you subtract bad ones. Over time, the strength of good habits can help overpower the bad ones.

2 3 4

Don't Skip: Eat breakfast, and don't skip meals. Studies show that you need energy to lose

weight. Carry a bottle of water: Sip water throughout the day to curb hunger pangs. Remember this phrase:

eatwell

soSimple

Just

S.T.A.R.T! (Sow Today and Reap Tomorrow!) If you keep sowing

you will keep reaping. Now go for it!

Chef to the Stars 38 | Fit in Five: 5-Day Meal Plan 40 SoFit Magazine

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eat wellbody

By Andrea Garcia

The cafeteria scene at Touro University California on Mare Island – a nonprofit institution of higher education under Jewish auspices – is busy with graduate students and staff, most looking to order the day’s special or perhaps, a soup-du-jour. A lively buzz spills from the spacious lounge area, once home to the Navy’s Officer’s Club, as students engage in conversation.

According to executive chef Dede Weadock, Touro’s all-kosher cuisine offers a menu influenced by her past. That is, a dash of vegetarian, a scoop of nutrition, and a sprinkle of Rock ‘n Roll.

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For the past 12 years, and before arriving at Touro, this Texas native was chef for some of the most popular Rock singers of our time – Bob Dylan, Paul Simon, Rush, Dave Matthews, John Mayer, Maroon 5, Brian Wilson of the Beach Boys – and toured with them for months during their road shows. The cinematic soundstage was also on her plate. Dede had a one-month stint as chef during the filming of “Titanic,” on Rosarita Beach in Mexico, where she cooked Tuna Tapenade for Director James Cameron and pot stickers for Leonardo DiCaprio. But the splendor of cooking for famous artists put a toll on Dede and her family. And after more than a decade, she knew it was time for a change. “It’s very hard work and long hours,” she says of her overall experience. Then added, “I would say working on the ‘Titanic’ set was the hardest job I’ve ever had. I had to stand and cook for 16 hours a day, six days a week.” Yet after all these years, it’s evident in speaking with Dede that she is passionate about food. A self-taught chef, Dede began working in the restaurant business at age 13 and within time, was moving up the culinary ladder at Whole Foods Market in Austin, Texas by her mid-20s.

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eat wellbody “That’s when I started cooking professionally for $3.58 an hour. I’ll never forget that!” she recalls. Her rise at Whole Foods eventually brought her out to California in the 1990s, where she opened a kitchen for the company in Southern California. Within time, and simultaneously working for an array of musicians, she moved over to Kehillah High School in Palo Alto. In early 2012, she made the switch from working at a high school to graduate education at Touro University California, where she has helped to expand the kosher menu along with enlivening a few taste buds. “Most people won’t try something unless you really communicate with them; you need to show them an excitement about the food,” she says. “You need to talk about the nutrition, and I think that gets people in a different mode.”

in one meal. You want to limit yourself with heavy food intake.” As for fish, it cannot be served with meat and must be prepared on equipment that has never been in contact with non-kosher foods. “Our students are getting a nutritious meal that they would not be getting elsewhere because we try to make all our meals with fresh vegetables, herbs, lemon juice and very little salt,” says Dede.

❝That’s when I started cooking professionally for $3.58 an hour. I’ll never forget that!❞

It’s no secret that some believe kosher meals are healthier than non-kosher foods. In fact, data collected from Mintel’s Global New Products Database found that in 2011, 62 percent of U.S. consumers are purchasing kosher for its quality. And the reason is simple.

The strict rules under which kosher food is produced and certified require closer inspection and monitoring. Additionally, dietary laws – and there are many - forbid mixing meat and dairy foods and require that kosher dairy products and meats be processed and served separately. “I think the combination of not having dairy with meat is really great,” adds Dede. “It’s great nutritionally. You don’t want to eat bread, meats and potatoes

Now offering Nutritionally Supervised HCG Weight Release Program

The executive chef, who only uses olive oil in her Touro kitchen, adds that the American diet has a high salt content and for this reason, uses limited salt for a healthier meal.

The bottom line is that Dede’s philosophy is to serve balanced and healthy meals, such as Olive Oil Crumbled Rock Cod, Pesto Mushroom Orzo, Broccolini Tofu Cashew Salad, Heirloom Tomato Tabouleh, and Roasted Smoked Paprika Vegetables, to name just a few. And kosher food is the perfect fit. “I think my kosher food is very healthy and the benefits go a long way,” she says. 

Natural Health And Wellness Center, Inc Valerie Ozsu, MSN, CNM, NP Pro EFT / Matrix Practitioner Nutrition Response Testing 524 Merchant Street. Ste A Vacaville, CA 95688 707.474.9670 • 707.631.1048 vonhwc@yahoo.com

Get a complete nutritional evaluation for $100! (Normally $120 - that is a $20 savings!)

Would you like to attract more health in your or your family’s life? Natural Health and Wellness Center can assist you in restoring and improving your health from Menopause/PMS symptoms, infertility issues, insomnia, weight gain, hypertension, diabetes, ADD/ADHD/ASD, fibromyalgia, stomach and joint pains, post cancer treatment nutrition, allergy clearing and more... Saliva Testing now available for hormone evaluation. Official Water Station for the best alkaline healing water in town only $5/gallon.

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Fit in Five

re you looking to drop a few pounds? Well decreasing your portion sizes is one of the easiest ways to lose those extra pounds you may have gained during

the winter months. The five day meal plan below is based on 1500 calories. This may be WAY TOO LOW for some of you or even too high for others. This is just one reason why meeting with a Registered Dietitian is so important because they can cater a diet specifically to meet your needs. So if you are busy with little time, but need an easy meal plan, then something like this may work for you. Of course, if you feel these meals are way too small and you are very tall, muscular or active then increase your portions. You can

By Stephanie Musillo, RD

also add whole, natural foods to the meal plan during snack times. Either way, be sure to drink water all day long.

››› Day 1 Breakfast • ¾ cup (C) cantaloupe cubes • 1 C 2% cottage cheese • 5 whole-wheat crackers - Triscuits • Calorie-free beverage of choice - green tea with lemon Snack • 1 medium apple • 1 Tbs natural peanut butter or 14 raw almonds • glass of water Lunch • Peanut butter and jelly sandwich (2 slices wheat bread with 1 tablespoons [Tbsp] natural, chunky peanut butter and 1 Tbsp all-fruit spread- Polaners is a great brand) • Calorie-free beverage of choice - unsweetened iced tea Dinner • 5 ounces (oz) boneless chicken breast, broiled or grilled • 5” baked sweet potato, topped with 1 teaspoon (tsp) unsalted butter • Salad (2 C tossed field greens, topped with 1 Tbsp pumpkin seeds, ¼ C grated carrots, and ¼ C sun-dried tomatoes), drizzled with 2 Tbsp fat-free vinaigrette dressing • Calorie-free beverage of choice - water with lemon Snack - before or after dinner • 8 oz low-fat yogurt (favorite flavor), topped with 1 Tbsp wheat germ • Calorie-free beverage of choice - water

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eat wellbody

››› Day 2

Dinner • 5 oz grilled salmon

Breakfast

• ⅔ C seasoned brown rice, prepared with 1 tsp olive oil

• Scrambled eggs (½ C egg whites with 1 Tbsp shredded cheddar cheese and 2 Tbsp salsa, prepared using cooking spray) • 1 slice toasted rye bread, topped with 1 tsp soft margarine • 8 fluid ounces (fl oz) skim milk

• 1 C cooked summer squash, topped with 1 tsp soft margarine • Calorie-free beverage of choice Snack - dessert • ¾ C low-fat frozen yogurt (favorite flavor)

Snack

• Calorie-free beverage of choice - water

• 1 medium pear • light string cheese, glass of water with cucumber slices Lunch

››› Day 3 Breakfast

• Turkey sandwich (2 slices lite wheat bread with 3 slices roasted turkey breast [1oz slices], 1-oz slice low-fat Swiss cheese, 2 lettuce leaves, 2 slices medium tomato, and 2 tsp deli mustard

• 1 C cooked kasha, topped with 2 Tbsp slivered almonds and ½ C fresh, sliced strawberries • 6 fl oz skim milk, added to kasha and/or consumed as a beverage

• Calorie-free beverage of choice

• Calorie-free beverage of choice - green tea Lunch • Pasta salad (1½ C cooked whole wheat or Ronzoni Garden Delights pasta [cooled], tossed with 2 diced plum tomatoes, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 Tbsp chopped, fresh scallions, 3 sliced jumbo black olives, 1 oz crumbled soft goat cheese, and 1 tsp olive oil) • Calorie-free beverage of choice Snack • 1 C canned pineapple chunks in juice not syrup, drained • 1/2 cup low fat cottage cheese

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eat wellbody Dinner • Burger (1 black-bean burger on a reducedcalorie hamburger bun, topped with 1/4 avocado and 1 Tbsp low-sodium barbecue sauce or salsa, lettuce, tomato and onions) • Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 Tbsp chunky blue-cheese dressing • Calorie-free beverage of choice Snack - before or after dinner Snack

• ¾ oz or about 20 large dry-roasted, unsalted peanuts

• 8 oz low-fat yogurt (favorite flavor) or Nonfat, plain Greek is best, more protein and less sugar

• Calorie-free beverage of choice

• 1 medium peach or banana

››› Day 4

Lunch

Breakfast · 1 C bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and ½ C fresh blueberries

• 1 small (4”) wheat pita bread, served with ⅓ C hummus (favorite flavor) with 1/2 English cucumber in slices • Cup of light Progresso soup • Calorie-free beverage of choice

· 8 fl oz skim milk · Calorie-free beverage of choice - green tea with lemon

Dinner • 5 oz center-cut pork chop, broiled or grilled • 1 medium baked potato with skin, topped with 1 tsp soft margarine, 1 Tbsp reducedfat sour cream, and 2 Tbsp fresh, chopped chives

Transforming people into happier, healthier individuals in mind, body and spirit through dance and fitness.

• 1 C cooked, drained turnip greens, topped with 1 tsp soft margarine • Calorie-free beverage of choice Snack - Dessert

››› Day 5 Breakfast • 1¼ C oatmeal cooked in 8 fl oz of skim milk, topped with 2 Tbsp golden, seedless raisins and 2 Tbsp chopped pecans • 1 large hard-boiled egg, seasoned as desired • Calorie-free beverage of choice - green tea Snack • 1 medium orange • handful of pistachios Lunch • Tuna salad (mix 5-oz water-packed tuna with 2 Tbsp chopped white onion, 1 Tbsp lite mayonnaise, and 1 Tbsp Dijon mustard, then arrange 1 C shredded lettuce and 3 slices medium tomato on plate and top with tuna mixture) • Calorie-free beverage of choice Dinner • 8 large shrimp, grilled

· 4 reduced-fat chocolate-chip cookies

• 1 C steamed broccoli florets, seasoned as desired

· Calorie-free beverage of choice

• 1 C wild rice, prepared with 1 Tbsp butter • 1 C fruit sorbet (favorite flavor) • Calorie-free beverage of choice

848 Alamo Dr Vacaville, CA 95687 (707)761-5214

Snack - before or after dinner • 10 large baby carrots, served with 2 Tbsp fat-free ranch dressing for dipping • 8 fl oz low-sodium, canned vegetable juice

West Coast Swing Salsa Ballroom Zumba TRX Cardio Kickboxing Pi-Yo-Cal

The important thing to remember is try to keep your meals balanced and include as many food groups as you can at each meal.  Stephanie Musillo is a registered dietician and educator. Follow her blog, Heathly You Nutrition, at www.startahealthyyou.blogspot.com.

www.dioamoredance.com 42

Reference: RD 411 *Menus planned using Food Processor SQL by ESHA.

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Nip Tuck Tip

Worried about

lookgreat

FrownieS

速

wrinkles? According to the American Society of Aesthetic Plastic Surgery, Americans spent over 10 billion dollars on cosmetic procedures last year,

with Botox accounting for over 2 million procedures for men and women. But if needles aren't your thing, remember

Frownies速? Apply these little patches overnight for a less invasive remedy.

Rejuvenate: Collagen Red Light Therapy 44 | Start Your Own Make Up Line 46 SoFit Magazine

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look great body  What can I expect from the use of collagen fluorescent lamps? Based on research, collagen lamps may improve skin tone and texture, control pigmentation spots, help reduce pore size, encourage vibrant looking skin, and reduce the appearance of wrinkles. The red light also stimulates blood circulation and repairs elastin fibers within the tissue to help keep the skin firm.  Is red light safe? Using red light emitted from collagen lamps is one of the few methodologies that gently and harmlessly reduces the signs of aging. Red lamps are free from ultraviolet light and are considered pain free - no healing or downtime is involved. Invasive anti-aging procedures such as microdermabrasion, dermal fillers and other injections, chemical peels or laser resurfacing can have serious side effects. When using collagen fluorescent lamps, a physician should be consulted if light sensitive medication is prescribed or if the consumer suffers from increased sensitivity to light. Some people may also experience brief warmth (“glow”) following use of collagen lamps. Finally, as with all other technologies, collagen red light cannot be used indiscriminately with other products that may themselves cause side effects.  Are there any research studies regarding the use of collagen fluorescent lamps? Yes. Please check our website www.collagen-lamps.com and read about Dr. Ferenc Gódor’s and Dr. Fiorenzo Angern’s observational studies.  Are there any precautions needed when using red light emitted from collagen lamps? We recommend the use of protective eyewear especially designed to reduce the level of brightness. We also suggest consulting with your cosmetic expert or directly contacting the manufacturer of your collagen fluorescent lamp device. Each unit is unique depending on the number, wattage and density of lamps in the system. People with the following conditions should avoid exposure to collagen red light devices: • if you are photo-allergic or take medication or use cosmetics that may cause light sensitivity • if you suffer from porphyria

FAQ’s: Collagen Red Light Therapy  What causes aging? The aging of human skin is affected by numerous factors. As a result of internal and external factors, the skin changes constantly from infancy to adulthood. Structural and functional changes occur within the dermis layer. The dermis layer is the supporting layer and the epidermis is the outer visible layer of skin. The skin’s metabolism and natural functions start declining from the age of 25. Aging means that the cells of our skin are unable to replenish themselves properly and over time the skin’s natural protective external barrier to defend against bacteria is weakened. This results in dry complexion, wrinkles, sensitive skin and loss of skin elasticity. After the age of 45, the skin will start to become thinner – making it more vulnerable to damage caused by environmental factors. Research studies, many experts and dermatologists indicate that red light emitted by collagen lamps stimulates and activates the production of collagen and elastin. These are the main proteins that contribute to our skin’s elasticity, texture, and tone.

• if you suffer from epilepsy • if you take cortisone or steroid injections  What drugs may cause light sensitivity? Drugs that may cause a light sensitive reaction include, for example, certain antibiotics or antimalarial drugs, Tetracycline, Digoxin (used for heart irregularities/heart failures) and photosensitizing drugs that cause cataracts (e.g., tranquilizers, sulfa drugs, oral anti-diabetic drugs, antidepressants and steroids). Please consult with your doctor

Technology by 44

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look great body before using collagen light therapy if you take any of these medications or any other medications which may cause light sensitive reactions.  How does red light emitted from collagen fluorescent lamps penetrate the skin? Studies have shown that visible red light penetrates to the bottom of the dermis down to the fatty layer and it also has beneficial anti-inflammatory properties. While red light stimulates the skin’s ability to produce collagen and elastin, it also increases oxygen and nutrients. Red light in the visible light spectra between 600nm and 700nm also stimulates the skin cell’s vitality and permeability. Laboratory studies have shown that skin cells grow up to 150 to 200% faster and deliver powerful therapeutic benefits to living tissue when exposed to certain light wavelengths.  Will I get tanned if I go in a full body collagen device? No, collagen red lamps do not radiate UVA or UVB rays. There is no tanning effect.  How do I have to prepare my skin before use? Prior to using, the skin in your facial and décolleté area (upper chest) should be thoroughly washed and cleansed. We recommend using a mild cleansing soap as it improves the transmission of red light into the skin. In this way it will not be blocked by any particles which can reflect the light.

Effect of red

Open Casting Call: We are looking for healthy men and women for a variety of fitness, fashion and inspirational projects this summer. Now is your chance! Submit up to three (3) photos and a short description of yourself to model@SoFitMag.com.

light in sk

Epidermis (outer layer)

Dermis

(cutis)  How does using red collagen light differ from laser treatments? Red light is non-invasive, natural, pain free and Blood Vessels Fatty Layer does not cut, burn, or break the skin (capillaris) (subcutaneous adipose tissue) as do laser treatments. There is also no downtime. Ablative lasers use heat and concentrated light to vaporize or remove tissue. Collagen lamps produce no vaporization or burning of tissue and therefore no inflammation or burning. Research has shown that using red collagen lamps is one of the few available non-invasive “tools” that works naturally to alleviate the appearance of aging skin, such as wrinkles and mottled skin tone.

 When will I see results? The anti-aging effect is dependent on the product type (bed, booth, table top, etc.), skin condition, age as well as number, wattage and density of lamps in the system you are using. Everyone reacts differently. Research has shown that many people report noticeable results, including improved skin tone, reduction in pore size and the diminished appearance of age spots within the first 30-60 days of scheduled use. To achieve maximum results requires commitment by following the device manufacturer’s recommended exposure schedule.  Does red light treat cellulite? No, there are no studies that suggest collagen fluorescent lamps treat cellulite.  Is IPL (Intensed Pulsed Light) or Laser used in the same way as collagen lamps? No. All of these technologies use “light” as the energy source, but the applications are highly different. IPL and Laser radiation therapies are considered as invasive treatments. Patients may suffer from swelling, bruising or long-term skin damage.  How do collagen fluorescent lamps differ from LEDs? Typically, LED treatments are much more expensive and due to limits in technology and cost may only focus on small areas of the body at one time. Using red light collagen products with full body fluorescent lamps can generate a much higher level and broader spectrum of light energy to the skin giving your clients more satisfactory results.  For more information please visit www.collagen-lamps.com Disclaimer: This product is not intended to diagnose, treat, cure or prevent any disease or ailments. Your actual results and experience may vary from those described herein. The information provided herein is not intended to substitute for advice from your physician or health professionals. You should always consult with your doctor if you have any questions or concerns prior to using such devices for the indications stated.

All bodies and fitness levels welcome.

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How to

Start Your Own

MakeUPLine

By Marlena Stell

(Q&A)

Hello my Makeup Geeks! I have had so many people ask me about how I started my makeup line, what my inspiration was, and so many more great questions that I wanted to to answer the most frequently asked. Don’t let starting your own makeup line discourage you, it just takes plenty of research and thorough planning. Let’s get the Q & A started.

Watch the video here.

Question #1

Question #4

What was your first step to start your line?

How did your come up with the names for your products?

Marlena: The first step was to find a lab to work with. This will be where most of your time and research goes.

Question #2 What were the most important qualities you wanted your makeup line or makeup to have? Marlena: Pigmentation! It’s hard to find inexpensive makeup that isn’t chalky. The more pigment you add to a product the more chalky in texture it can become so you really have to work to find the perfect formula.

Marlena: A lot of people come up with names. We write down names ahead of time that we come up with that we think may work for a future product so when you find a color that matches that name you have it.

Question #5 What is your long term goal for your makeup line? Marlena: I want to have an extensive makeup line with every product that’s on the market now with keeping the prices low and still maintain high quality.

Question #3

Question #6

What do you think the most unique products are you sell?

If you could give someone advice who wants to start a makeup line, what would it be?

Marlena: The line is relatively new so it will take time to have a complete lineup. For now, our Razzleberry eyeshadow, our Corrupt eyeshadow, and the Poison gel eyeliner. All of them are incomparable in terms of color and quality.

Rosina’s

European Skin Care & Wellness Center 5030 Business Center Dr. Ste 390 Fairfield, CA 94534 T (707)428-3444 www.RosinasSpa.com

Marlena: Find your niche or something that you’re passionate about. For me it was about finding really great high end products, especially eye shadows, at an affordable price. Also, make sure you do your research on everything and everyone you are using from the ingredients, to the lab and even the chemist you will be using. I hope this provides you with some answers if starting a makeup line is something that you’re interested in. I will say it does take a lot of money and a lot of time to accomplish this so have patience as this really is an investment. This needs to be something you are very passionate about and want to work hard at. If those things part of what you are doing you are sure to succeed. 

XOXO,Marlena

Specializing in Medical Skin & Body Treatments Massage & Wellness Hypnotherapy Treatment

Marlena Stell is the CEO of MakeUp Geek, LLC the largest makeup education website in the United States. Marlena now conducts makeup seminars in Chicago, NYC, LA, Dallas, Houston, and Sacramento. Visit her at www.MakeUpGeek.com.

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health watch Become the

Health Expert By Valerie Ozsu

You Need

If you haven’t yet considered becoming your body’s health expert, begin to explore alternative health strategies, and education. Medical information, especially alternative health breakthroughs, are rarely celebrated as loudly as surgical or pharmaceutical interventions. The reasons are obvious: western medical practices are not benefited by health news that supports alternative health doctrines. What does this mean to the average American? It means that if your family doctor disregards alternative evidence, you may miss a strategy that can help you. Like everyone else, I knew about brushing and flossing and avoiding sugars. But through further research, I learned that removing wisdom teeth or root canals leaves a cavitation that can release toxins directly into the blood stream, which may lead to health problems like diabetes, heart or kidney disease, Parkinson’s, MS, or even cancer. Silver fillings are slowly poisoning our bodies. I have discovered the Holistic Dentistry field that advocates safe mercury removal and endodontic treatments. There is good news out there. Proper care can reverse these issues. Pursue better health through stress reduction, exercise, and organic non-GMO foods. Eat foods that pull toxins from the body. No matter what, strive to improve your own health through education and consistency, and you will become the health expert you need.  Valerie Ozsu MSN CNM NP ProEFT Practitioner, GAPS/GERSON Nutritional Practitioner, Nutrition Response Testing, Natural Health and Wellness Center, Inc, 524 Merchant Street, Ste A, Vacaville, CA 95688, 707. 474. 9670 www.NaturalHealthandWellnessCenter.org FB/naturalhealthandwellnesscenterinc?ref=hl

o you ever wonder why it’s so hard to have the energy you used to? Even after eating all the healthy foods, and having a good exercise habit, it is possible that your cholesterol or blood sugar could still be higher than usual. How could all this happen after all the work and effort? Answers to your body’s mysteries are often difficult to find in the established halls of western medicine doctrine. For example, it is widely believed that amalgams (silver fillings) adversely affect health. Research completed by experts like Hal Huggins and George Meinig suggests that oral health problems can significantly increase general health problems as well. Dental pioneers Weston A. Price, Pottinger, and Royal Lee devoted their lives researching the effects of dental health problems on general health. Unfortunately, their work was often ignored and discarded in medical and dental schools.

❝Research completed by experts like Hal Huggins and George Meinig suggests that oral health problems can significantly increase general health problems as well. ❞ I, like you, want to believe that our health professionals have our best interests at heart, and that they have the most sound doctrines, best medical practices, and most current medical technology. But as in most things, the best advocate for your health and personal well-being is you. Your health, your body, and your life is more important to you and your loved ones than any health professional.

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GIRL TALK:

Getting Personal By Kristine Sagan

When we think of being healthy we think of exercise and nutrition. We want to eat good foods and we don’t want to put anything potentially harmful in our bodies. Did you ever think that the feminine hygiene products you or a loved one may be using could be harmful? When my friend Sherri’s mother died of ovarian cancer she became more concerned with what she was putting in her body. I was alarmed to learn that most tampons go through a bleaching process that releases a toxic chemical into the body called dioxin. Dioxin is a carcinogen categorized with asbestos and cigarette smoke. Furthermore, some cotton growers use pesticides during the growing process exposing us to the chemical residue left behind. It has been estimated that 43 million women use tampons and a woman will average 15,000 tampons in a lifetime. So expecting women to stop using tampons all together would be unrealistic, but I wanted to explore the options. Through my research, I have found two companies that make tampons that are 100% cotton, have not been bleached, and the cotton growers do not spray their plants with pesticides. These tampons are chemical free and much safer to use. The first brand is Natracare and the other is 7th Generation. I have tested both brands to make sure they work as well as the tampons that add synthetic fibers for “more absorbency.” I actually found they worked better than my old brand. You will also find pads and liners that are safer for the body. Although the tissue outside the body is not as absorbent as the inside it is still important to use products that are not chemically processed or that release chemicals onto the skin. They also make a wide variety of products from baby wipes to environmentally safe household cleaners. Not every store carries these safer products, but I have found them at the Nugget Market, Raley’s, Whole Foods and Nob Hill Foods. They can also be ordered online. If there are any other natural foods stores in your area you can ask them to order these products for their store. We can find alternatives that are safer for us and for future generations. I’m hoping through educating woman we can create a bigger demand for safer tampons. For more information on their products, staying healthy and helping the environment you can visit them at www.natracare.com or www.seventhgeneration.com.  Kristine is a professional stylist, and make up artist at Knotty Hair Salon in Suisun City, California. She has experience in many of the best salons in the San Francisco Bay Area. An advocate for health and beauty, Kristine believes that even the simplest changes can be life changing. Contact her at knottyhairsalon.com

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You’re not powerless over breast cancer. Routine mammograms are anything but routine - early detection is key to survival. That’s why it’s so important to get your your yearly* mammogram. If a mammogram finds a lump, you won’t be alone or powerless. Sutter’s clinicians have at their disposal the latest treatment options available. They’ll also treat you as a person and give you the emotional support you need to heal. To learn more about our cancer services, please visit suttercancer.org. * Mammogram recommendations and insurance coverage vary, depending on your age and healthcare insurance, so check with your doctor.

suttercancer.org C724612A

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