WEIGHT-LOSS CHALLENGE
FIT FOODIES DINE TO FIND HEALTHY MENU OPTIONS
TWO INSPIRING PEOPLE ON THEIR JOURNEY TO “GET FIT”
FEBRUARY 2014
Workout Moves with Matt Baker
MEET
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PAGE 39
BAKERSFIELD'S OLYMPIC ATHLETE PAGE 22
HOW TO
PREVENT WORKOUT INJURIES PAGE 25
WHAT DOES
YOUR STACHE SAY ABOUT YOU? PAGE 26
SPECIAL
M E N'S H E AL T H ISSU E Find us online
bwellmagazine.com
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HEART CARE · 22 HEART HEALTHY QUOTES · DISCOVER YOUR TRUE HEART AGE · MANAGE ACID REFLUX/HEARTBURN
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February 2014
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“Pouring myself a nice glass of chilled pinot grigio, popping a bag of popcorn, & watching trashy reality television to remind myself that my life could be worse.”
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“Nothing like 18 holes of golf with my family and friends, followed by a good glass of pinot noir.”
“With a nice glass of chardonnay or sauvignon blanc ... or two.”
h
“Grabbing my guitar & finding a quiet place where I can play. No matter what the day has been like, I can always find solace in my guitar’s warm sounds.”
“Working out, shopping or enjoying wine with loved ones. It depends on the mood I’m in or how tiring my day has been.”
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“Classic cliche: Enjoying a glass of wine & a good book in a hot bath!”
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“Going on an easy trail run with my husband or friends, or reading a good history book.”
February 2014 · bwellmagazine.com
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From the
Editor’sDesk
A
s a busy editor, on-the-go wife and mom, and avid runner, I find that life can be pretty challenging. Throw in efforts to eat healthy and nutritional meals on a daily basis, and that challenge doubles. That’s why I am pretty excited about the unveiling of our new section called Fit Foodies. Here, we will feature four local individuals who are on a quest to eat right all the time, despite their busy schedules, and as part of that, they will review local healthy-focused restaurants and nutritional meals you can get on the go. Our Fit Foodie contributors are Dr. Benjamin Ha, Joel Livesey, Nicola Wright and Leigh Pozas, individuals who strive for pure healthy eating for their health, fitness and soul. This B Well edition also focuses on men’s health and heart health. We interviewed a number of men on ways they keep their heart healthy. The contributors include doctors and experts in the health and wellness industry. Photo by Casey Christie
Our staff would also like to invite our fans and readers to check us out live on the Live Well Show, which airs weekly Wednesdays at 10 a.m. via webcast at Bakersfield.com. The show features stories and people featured in BWell and Bakersfield Life magazines, both sister publications, and is hosted by Lisa Krch. In addition, make sure you participate in this issue’s contest. We are asking our readers to share pictures of their favorite vacation or things they like to do for relaxation. Those who enter will be entered in a drawing to win a $50 gift card to Imbibe. The deadline to enter is March 2. See information below for more details.
W uIN! Olivia Garcia Editor 395-7487 ogarcia@bakersfield.com
Photo Contest B Well Mag wants to see what our readers do on vacation or how you relax on your down town! Send us one of your best pictures, then tag your photo on BWell Magazine’s Facebook page along with a caption. We’ll pick one lucky winner at random to receive a $50 gift card to Imbibe Wine & Spirits. Deadline: March 2 Must be 21 years or older to enter. Only one entry per person, please. We reserve the right to remove inappropriate photos posted on our page.
$50 Imbibe Gift Card
February 2014 · bwellmagazine.com
7
insidefebruary2014 Volume 3 Issue 1 Men's Health · Heart Health Issue
REGULARS
HEALTHY BITES 44 Healthy Indulgence · Wok recipe
OUT & ABOUT 10 B Connected · Healthy Bakersfield Expo, Women's Conference, good reads, Ginger benefits & more 16 Save the Date · Events happening around town
46 Fit Foodies · Nature's Market &
50 Chew On This · Grapefruit
WELLNESS & WONDER
ways to get more out of life
San Joaquin Community Hospital
YOUR HEALTH
52 Real Success Stories · Grant & Josh: Autism
56 Your Body · Fun-to-know facts about sleep
58 What Happens When · How to
32 Health Watch · Local
59 Life’s Questions Answered ·
34 Health Apps · 9 apps to
60 Gardening · Growing a salsa
doctors answer 3 health questions lead you to a healthier lifestyle
36 Holistic Health · Healing aches & pains naturally
36 Smart Health News · Men’s health & development facts
GET FIT 38 Fab Finds · Gifts & finds for the season
39 Workout Moves · Brazilian Jiu Jitsu with Matt Baker
42 Diet Diary · Meet B Well‘s
Get Fit Weight-Loss Challenge candidates Brandon & Reggan
on the cover 46 Fit Foodies 42 Weight-Loss Challenge 39 Jiu jitsu Workout 22 Olympic Athlete 25 Preventing Injuries 26 Mustaches 28 Heart Health Cover Photo · Matt Baker Photographed by April Massirio
B Well Magazine · February 2014
30 Defying the Odds · Heart
attack survivor Curtis Trigueiro
8
48 Calorie Count · 8 chocolates under 230 calories
18 B Enriched · Explore new
20 Get to Know · Kevin Burton of
Juice Bar
prepare for detoxing & cleansing
What are the best protein powders? garden
CREATING AWARENESS 62 Some Kind of Wonderful ·
Jacob Panero of Varner Brothers
63 B the Cause · Spotlight on Bakersfield Police Activities League
LAST LOOK 72 B Seen · See who’s been spotted on the local scene 78 Life & Happiness · 12 tips to living a stree-free life
07 Ed Note 09 Contributors Expert Connect Articles: 19 Dr. Daniel H. Chang of Empire Eye & Laser Center 35 Ally Senior Care 49 Achilles Prosthetics & Orthotics 55 Desired Beauty Surgical & Medical 57 Sandman Sleep Lab
contributors SALLY BAKER, CPT
pg. 50
u pg. 39
pg. 59
Sally Baker has 25 years experience as a certified personal trainer, earning her certification through the National Academy of Sports Medicine. Some of Baker’s expertise includes running, marathon training, cycling and yoga. She also coaches high school cross-country, works with clients with physical limitations and manages a pool program at Total Woman Fitness Center. Baker is a mother of four and has run more than 25 marathons, ultras, 10K and 5K races. She contributes a monthly Fit and Fresh column in Bakersfield Life Magazine offering fitness advice and healthy recipes.
DIANA MESTMAKER, CPT Diana Mestmaker, owner of The Body Architect, has been a leading health and fitness consultant in Kern County since 1983. With her vast experience as a fitness consultant, personal trainer and aerobics instructor, she offers safe and effective programs. She has been a guest presenter at the Kern County Library on senior fitness and has given numerous presentations to educators, club and church organizations, and has worked as a fitness consultant on local television stations. She is certified with American College of Sports Medicine, National Strength and Coaching Association, and Aerobics and Fitness Association of America.
FEATURES
Men’s Health 22 25 Lucas Populin: Preventing
Bakersfield's future olympic athlete
workout injuries
RASHAM SANDHU, MD pg. 22
26 Five men share their thoughts on mustaches
Dr. Rasham Sandhu joined Central Cardiology Medical Clinic in September 2011, where he performs deep vein thrombosis and arterial atherectomy. Sandu completed his residency in internal medicine, along with his fellowship in cardiology and interventional cardiology at Westchester Medical Center in Valhalla, NY. While in medical school in his native state of Punjab, Sandhu worked with the Department of Community Medicine, helping to improve practices of sanitation, pregnancy, immunization and diseases in the rural population of the Amritsar District of the Punjab region in North India.
TIM TERRIO, CPT
28
“Your legs are your wings, so walk.” — Vinod
Kumar, MD, FACC, RPVI & Medical Director of The Heart Center
Heart Health ·Preventing Acid Reflux ·22 Pieces of Advice
Tim Terrio is the founder and president of Terrio Physical Therapy-Fitness, Inc. Since its inception in 1998, Terrio Therapy has grown from one location with one employee to 13 locations and more than 200 employees with plans for continued growth and diversification. As a physical therapist, certified athletic trainer and certified strength coach for more than 20 years, Terrio has personally assisted thousands of clients to recover function after injury or surgery. An advocate of lifelong learning, Terrio has earned four college degrees, including a doctorate in physical therapy and master’s in physical education with an athletic training emphasis.
Thank you to our contributors:
ROBERT ALIMIRZAIE BARRY MASSIRIO, PA-C MATT AND JILL BAKER LEIGH POZAS, PT DHAVAL BUCH, PT KATHY ROBINSON IRMA CERVANTES JERRY TEIXEIRA CHEF'S CHOICE NOODLE BAR
from Health Professionals & Fitness Instructors
February 2014 · bwellmagazine.com
9
out & about b connected
CONTRIBUTED BY MIRA PATEL
Save the date! The fifth annual Healthy Bakersfield Expo presented by The Bakersfield Californian is coming. This year’s event will be held from 10 a.m. to 4 p.m. March 22 at Rabobank Theater. This free health expo is designed to educate our community about health and wellness services that are available locally. Come spend the afternoon with us and discover a healthy Bakersfield! A variety of experts from local health care practices will be on hand to answer questions about services
and programs that are available at their practice. Come learn about facial treatments and non-surgical options from Dr. Milan Shah and safe surgery tactics from Dr. Darshan Shah of Beautologie Cosmetic Surgery and Medspa. Also, meet B Well’s weightloss challenge participants, Reggan Scrivner and Brandon Thompson, along with their personal trainer Tim Gojich, owner of Fit For Life Gym. Get nutrition and fitness tips and see how both participants are doing on their journey. To participate or for more information, please visit healthybakersfield.com.
Participating vendors include: · Neck & Back Integrative Medicine Center · Dr. Atul Aggarwal · Costco · Curves · Children’s Hospital Central California · Houchin Community Blood Bank · Ecology Action · Order of the Dragon · Anthem Blue Cross · Sleep Number Beds and Mattress · & many more! Local sponsors for Healthy Bakersfield include: · GemCare · Beautologie · Comprehensive Blood and Cancer Center
BAKERSFIELD WELCOMES BOOKHOUNDS A store that sells used books, toys, music & movies WRITTEN BY HILLARY HAENES
When Robin Beatty’s kids were little, she rediscovered her love for children’s books. She started to take buying trips to stores in Los Angeles to complete her collections and fulfill requests from people to find them books. Eventu-
ally, her long lists of wanted books turned into having a makeshift bookstore in her garage. “Mainly, I sold only children’s books to homeschoolers, neighbors and teachers. I think my ultimate dream was
always to open a children's bookstore! Well, 30 years later, here I am with BookHounds,” said Beatty, store owner. Through the years, Beatty made connections with people and places that would sell her books in bulk, so she accumulated a very large amount and a wide variety. She decided to revisit her dream and hoped Bakersfield would have enough interest to support a used bookstore. BookHounds opemed in a 2,400-square-foot warehouse opened in April 2013. Customers can find gently used books of every genre, CDs, DVDs, vinyl records, audio books, video games, comic books, graphic novels, games, puzzles and small toys. Each item is handpicked, then cleaned, priced, transported and shelved.
Approximately, 99% of everything in the store is priced from $0.49 to $3.99. Beatty continues to support teachers by giving a 20% discount on children’s books, textbooks, test prep books along with toys and puzzles. “Many of my family and friends are or have been teachers, and I know how expensive it can be to try and stock a personal classroom library,” Beatty said. To learn more, visit bookhoundsonline.com or stop by the store at 4000 Fruitvale Ave., Suite 9. Hours are 10 a.m. to 6 p.m. Sunday to Thursday; 10 a.m. to 7 p.m. Friday and Saturday.
out & about b connected 2014 BAKERSFIELD WOMEN’S BUSINESS CONFERENCE: THE NEXT 25 YEARS! CONTRIBUTED BY IRMA CERVANTES,
The 2014 conference keynote speaker will be Randi Zuckerberg, founder and CEO of Zuckerberg Media and editor-in-chief of two Those who have been to the books “Dot Complicated” and Bakersfield Women’s Business children’s book “Dot.” Randi is the Conference know that it’s one of sister of Facebook’s Mark Zuckthe largest, most exciting and reerberg. As an early executive at warding events in our community. Facebook, Randi created and ran For those who haven’t, the 2014 the social media pioneer's marketconference is a must. This year’s ing programs. theme, “The Next 25 Years,” will not only offer a glimmer on what In addition, the conference will have more than 30 workshops and lies ahead for the future of this grand annual event, but it will also 70 businesses to market goods highlight what it has brought, and and services to women. The 2014 Bakersfield Women’s Business how much it has grown since its Conference will take place April inception in 1988. 24 at the Rabobank Convention “For the past 25 years, the BakersCenter. Tickets will be available field Women’s Business Conferfor purchase in February online ence has been inspiring women to at bakersfieldwomen.org. Sponsorstart a business, an organization, ships are also available. begin or change a career and meet Follow the conference on social a mentor,” said Kathryn Mears, chairwoman of this year’s confer- media at facebook.com/BakersfieldWomen to stay up-to-date on the ence. most recent information. BAKERSFIELD BUSINESS WOMEN’S CONFERENCE MARKETING CO-CHAIR
February 2014 · bwellmagazine.com
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out & about b connected
READING ROOM COMPILED BY HILLARY HAENES
NOT ALL
“It’s All About the Bike: The Pursuit of Happiness on Two Wheels” By Robert Penn Hardcover, $13; Paperback, $11; Kindle, $3.50
Whether it’s to and from work or to travel and shop, author Robert Penn has ridden a bicycle almost every day of his adult life. This cyclist decided to build his dream bike, and he went to great lengths to customize his perfect twowheeled machine. While searching for each part, Penn gives a history of cycling and how the sport has evolved.
“365 Days of Happiness: Inspirational Quotes to Live By” By MG Keefe
Paperback, $5.99; Kindle, $0.99
Enjoy these powerful quotes that are guaranteed to make you laugh, smile and cry. You’ll appreciate these words on finding life’s pleasures and happiness.
“Bad Catholic’s Guide to Wine, Whiskey & Song: A Spirited Look at Catholic Life & Lore from the Apocalypse to Zinfandel” By John Zmirak
Paperback, $7.95
The sequel to the popular “Bad Catholic’s Guide to Good Living” allows readers to see a different perspective on Catholic life. This book takes a look at wines, beers and liquors made by monks from around the world and delves into Irish history. Have fun learning a few drinking songs, games and cocktail recipes.
12
B Well Magazine · February 2014
ARE CREATED EQUAL CONTRIBUTED BY DIANA MESTMAKER, OWNER & TRAINER AT THE BODY ARCHITECT
Many of us have heard of carbohydrates labeled as “simple” or “complex,” but do we understand what that means? Simple carbs hit the blood system faster than complex ones, which enter the system slowly. The Glycemic Index labels the rates at which certain carbohydrates are released into the blood stream. It was originally developed to help those with diabetes but is very useful to athletes who need to sustain their energy and others who are dieting. Low glycemic carbs are the way to go because they assimilate at a slower rate and supply a steadier supply of energy. They alleviate hunger and prevent mood swings. Some examples of low glycemic carbohydrates include nuts, legumes, fructose, pasta (boiled 5 minutes), dairy, fruits (only plums, peaches, apples, oranges, pears, grapes and grapefruit), rice, sweet potatoes, oats, All-Bran and most vegetables, except for carrots, corn and root vegetables. Foods with high glycemic carbs are quickly absorbed and have a high insulin response. These include sugar, honey, puffed cereals, potatoes, candy, breads, instant products, some vegetables (carrots, corn, peas), flaked cereals and corn chips. If an athlete eats high glycemic carbohydrates before training, it will lead to lower blood glucose, which means quicker depletion of muscle glycogen and fatigue. It will hamper fat release from fat cells, leading to a loss of the fat-burning effects from your workouts. But eating high glycemic carbs after training results in greater benefits. Consuming them 15 minutes to two hours post workout will restore the glycogen levels in the muscle. This allows the insulin levels to rise, causing the proteins, carbs and other nutrients to be shuttled to the starving muscles, thus leading to a better recovery!
GINGER: NATURE’S WONDER FOOD CONTRIBUTED BY ROBERT ALIMIRZAIE, EXECUTIVE CHEF & OPERATIONS MANAGER AT THE PETROLEUM CLUB OF BAKERSFIELD
Just a few reasons why you should be adding ginger juicing to a daily diet: - Ginger contains potent anti-inflammatory compounds called gingerols, which makes it beneficial for those who have joint, muscle and nerve aches and pains. - Ginger has incredible immune-boosting, germ-fighting abilities. - Ginger aids in digestion. - Ginger eases nausea, morning sickness and motion sickness by relaxing and soothing the intestinal tract. - Ginger can help with respiratory ailments. - Ginger stimulates circulation. - Ginger is known to boost metabolism, promote weight loss and reduce the appearance of cellulite. - Ginger is a natural antihistamine and can be used to alleviate allergies. - Ginger is a potent cancer fighter. - Ginger is excellent for detoxification; it warms the body and helps promote healthy sweating.
As a juice fanatic, I am always looking for a new tasty blend of healthy ingredients. The ideal juice has the perfect balance of fruits and vegetables for a tasty mix of antioxidants, vitamins and minerals. Here are a few recipes to make your winter and spring seasons more enjoyable. GREEN FANATIC This one is for green juice fans. -INGREDIENTS 2 carrots 8 big sprigs Italian parsley 2-inch piece ginger, unpeeled 4 stalks kale 1/4 Granny Smith apple 3/4 large English cucumber 1 teaspoon local raw honey -DIRECTIONS Pass all ingredients through a juicer, add honey and serve in a tall glass.
REBOOT JUICE After all the hearty holiday eating, we need some system rebooting. -INGREDIENTS 1 lemon 2 fennel stalks with fronds 2-inch piece of ginger 2 cups pineapple chunks 1/2 cup sunflower sprouts 1 cup coconut water 2 dashes turmeric 1 or 2 pinches cayenne (to taste) 1 teaspoon local raw honey -DIRECTIONS Squeeze the lemon into two glasses. Pass the fennel, ginger, pineapple and sprouts through the juicer and divide between the two glasses. Top off the drinks with coconut water and a sprinkling of turmeric and cayenne.
GINGER SHOT Chef Robert’s personal favorite. -INGREDIENTS 4-inch piece ginger, unpeeled 1 teaspoon fresh lemon or lime juice 1 teaspoon local raw honey -DIRECTIONS Pass ginger through a juicer, add lemon juice and honey, then serve in a shot glass.
k
WINTER ENERGY PACK This energy drink, made with green apples, beets and ginger, will boost your energy and elevate your mood. -INGREDIENTS 2 green apples 2 large beets (red or gold) 2 inches ginger root, peeled 2 medium carrots, peeled 3 celery stalks, cleaned 1 teaspoon local raw honey DIRECTIONS Juice all ingredients, one at a time. Serve in a tall glass.
February 2014 · bwellmagazine.com
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out & about b connected
{What are CVD risk factors?}
CARDIOVASCULAR DISEASE – THE SILENT KILLER CONTRIBUTED BY RASHAM SANDHU, MD
CVD is disease of the heart and blood vessels that can cause a heart attack, stroke, heart failure and peripheral vascular disease, which is poor blood circulation in the legs. In the United States, cardiovascular disease (CVD) is the No. 1 cause of death. Most people who die suddenly from CVD-related disease have no previous symptoms.
A cardiovascular disease risk factor is any personal characteristic that increases your chances of CVD, such as high blood pressure. The more high and moderate risk factors you have, the more likely you are to develop CVD. You can work with your doctor to improve many of your risk factors
Bakersfield Heart Hospital’s Heart Health Profiler can help you to discover important information about your cardiovascular health and risk factors — those health characteristics that increase your chance of CVD.
Because of this, it is important to be aware of your heart health risks.
Major risk factors you can modify, treat or control by changing your lifestyle or taking medication are: tobacco usage, high cholesterol, high blood pressure, physical in activity, overweight/obesity and diabetes.
{What is heart age?} Heart age is a quick way to get a good idea of your overall heart health. It compares your CVD risk against someone without any risk factors. For example, if your real age is 55, but your heart age is 65, your cardiovascular risk is more like a healthy 65-year-old without any risk factors. The fewer risk factors you have, the closer your heart age will be with your actual age. In fact, it may be younger!
Major risk factors that cannot be changed are: age (about 82% of people who die of coronary heart disease are 65 or older) and heredity (children of parents with heart disease are more likely to develop it themselves). How can I find out what my risk factors are? You can go to bakersfieldhearthospital.com and under the “Heart and Vascular” tab, select “What’s Your Heart Age.” You will need to know or be able to estimate your blood pressure, cholesterol and glucose levels prior to using the tool. You will be asked a series of questions and at the end, you will receive a summary and full six pages of results with what your heart age is, your CVD risk estimates and your CVD risk factors (high, moderate or low risk).
In our County about 65 dogs are put to sleep per day. Become Part of the Solution and join the Mutt Militia!
For more information on how you can help Marley’s Mutts, visit our website and facebook to start spreading awareness.
We are committed to changing that statistic by pulling high risk dogs from KCAC, rehabilitating and adopting them out to loving families, and giving these dogs a second chance on life.
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B Well Magazine · February 2014
out & about b connected
LOCAL DENTIST EARNS FELLOWSHIP IN NATIONAL ACADEMY WRITTEN BY HILLARY HAENES
Dr. Richard "Chip" Casteen
Contributed Photo
To qualify for the American Academy of Implant Dentistry Fellowship, one must complete more than 400 hours of postdoctoral or continuing education in implant dentistry, perform more than 50 implant cases, hold associate fellow membership in the academy and pass an examination. This is what Dr. Richard “Chip” Casteen did to earn this honor, and he is now one of 272 dentists who hold this distinguished membership. The AAID has more than 4,300 members including general dentists, oral and maxillofacial surgeons, peridontists and prosthodontists. It is one of two academies who credential surgeons in the science of oral implantology and oral reconstruction. The other is the American Board of Oral Implantology (ABOI), which is a sister organization with its own test agenda. Dr. Casteen is currently studying to take its proficiency exam.
“I enjoy taking tests because they put you at risk of failure and in general, failure in underrated; you usually only learn by failing. Success rarely teaches you like failure does. So, I take tests to put myself at risk and become more knowledgeable,” said Dr. Casteen, who urges implant surgeons to become affiliated in these two organizations. Dr. Casteen developed Capital Dental Group, which has become one of the larger practices in the state of California. He credits his four wonderful business partners and staff, many who have been with him for more than 20 years, for the practice’s success. Dr. Casteen is an active member of the Bakersfield West Rotary and 10 to 14 days each year, he travels to Guatamala to perform surgeries. In his free time, he enjoys putting his pilot license to use flying to Santa Ynez where he lives part-time.
February 2014 · bwellmagazine.com
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out & about save the date
EVENTS Can't miss events from February to May 2014 SPORTS & OUTDOORS
EDUCATION
FOOD & DRINK
KIDS
THEATER & DANCE
ART
MUSIC
Grapes of Wrath — 75th Anniversary BAKERSFIELD COLLEGE NORMAN LEVAN CENTER FOR THE HUMANITIES
Color Me Rad 5K Bakersfield
Thursday, February 27; 11 a.m & 7 p.m.
KERN COUNTY FAIRGROUNDS
Saturday, February 15; 10 a.m. A promotion of proceeds benefits the Ronald McDonald House of Bakersfield.
U.S. Air Force Band of the Golden West FOX THEATER
Sunday, February 16; 3 p.m. Tickets are free and available at the Fox Theater Box Office or The Bakersfield Californian. Seating is first come, first serve. Doors open at 2 p.m.
Kern County Oral Language Festival STONE CREEK JUNIOR HIGH
Sunday, February 16; 8 a.m. Students memorize and present their interpretation of a published literary work written by a known author. Presentations are 3-5 minutes in length with grades 4-6 and grades 7-8 competing separately. Categories of competition are: Verse Choir, Humorous Interpretation Solo, Humorous Interpretation Duo, Serious Interpretation Solo and Serious Interpretation Duo. 8 a.m. to 1 p.m.
Rick Wartzman, author of "Obscene in the Extreme" about the banning of "The Grapes of Wrath" in Kern County, will discuss the ban.
Furry Paws & Foggy Nights THE PETROLEUM CLUB
Friday, February 28; 6 p.m. Fine dining, music, and silent and live auctions, 6 to 10 p.m. at the Petroleum Club. $100 per person or $750 table of 8. RSVP by Feb. 20 to 323-8353 ext. 2
Thin Mint 5K & 1 mile Shortbread Shuffle SOLE 2 SOUL SPORTS Saturday, March 8; 7 a.m. Runners and walkers who register by Feb. 24 are guaranteed an event T-shirt and goodie bag. And of course, the first 1,000 folks to register get a box of Girl Scout Thin Mint Cookies. Packet pick-up and sign-up starts at 7 a.m. on race day, or stop by Sole 2 Soul Sports from 10 a.m. to 7 p.m. March 7, 9000 Ming Ave., Suite K-1.
Merle Haggard Honor Music Festival RABOBANK CONVENTION CENTER
Saturday, March 1; 7 p.m. Hear junior high and middle school students who've earned a place in honor band, chorus and orchestra after being selected through an audition process.
FOX THEATER
Saturday, March 8; 8 p.m. Bakersfield legend Merle Haggard performs at the Fox Theater. Doors open at 7 p.m. Tickets from $43.50 to $93.50 at vallitix.com.
"Dust Bowl Dreams" Kern County History Day
CSUB DORE ARENA THEATRE
LARRY E. REIDER EDUCATIONAL CENTER
Saturday, March 15 - 16
Saturday, March 8; 9 a.m.
11 a.m., 2 and 4 p.m. Saturday; 11 a.m. and 2 p.m. Sunday, CSUB Dore Arena Theatre, 9001 Stockdale Highway. Written and directed by Kamala Kruszka. $5; children 12 and under are free. 654-3150.
History Day is an interdisciplinary program that encourages students to research and prepare papers, exhibits, posters, performances and documentaries on an annual historical theme. Students learn to be historical detectives and sharpen their skills as writers, artists and performers.
Kern County Science Fair RABOBANK CONVENTION CENTER
Tuesday, March 18; 8 a.m.- 6 p.m.
ALL THAT JAZZ (661) 324-5844 218 H STREET, BAKERSFIELD, CA
SHOES-APPAREL-TIGHTS-BAGS-GIFTS Everything your dancer could ever need or want. 16
B Well Magazine · February 2014
After months of testing their selected hypothesis through research and experiments elementary through high school age students offer their findings before judges in quest of medals and cash rewards. Winners have a chance to compete at the State Science Fair.
out & about save the date
Henry Greve Speech Contest CITY CENTRE
Yokuts Park Fun Runs
Thursday, March 20; 7 a.m.
BAKERSFIELD MUSEUM OF ART
Established in 1955 for 7th and 8th graders, the Henry Greve Speech Contest offers students the opportunity to present four-and-ahalf to seven-minute speeches on a given topic.
Saturday, April 12; 7 a.m. 1mi, 2mi, 3mi, 5mi. In cooperation with the Bakersfield Parks and Recreation Department, the BTC presents the Yokut's Park Fun Runs. Come out and run on the second Saturday of each month at Yokut's Park in Bakersfield. We start at 7a.m. with a 1 mile "warm up" run for everyone. After that, choose from a 2, 3 or 5-mile run. Free to attend.
Roberto Tapia
"RAIN: A TRIBUTE TO THE BEATLES" RABOBANK THEATER
Sunday, April 27; 7 p.m. Broadway in Bakersfield presents The Beatles' discography live onstage with performances of the most challenging songs that this group recorded in studio but never performed for an audience. The music will have you singing along to this dynamic group's early hits to the classics.
RABOBANK THEATER
Boys & Girls Clubs of Kern County Golf Tournament STOCKDALE COUNTRY CLUB
Friday, May 9; 8:30 a.m. Shotgun start at Stockdale Country Club, 7001 Stockdale Highway. Sponsors available. For more information, call Ricki Foster at 325-3730 or visit bgclubsofkerncounty.org
Friday, March 21; 8 p.m. Mexican star Roberto Tapia sings at Rabobank Theater at 8 p.m. Tickets from $33 to $198.
First Friday DOWNTOWN ARTS DISTRICT
Jennifer Nettles: That Girl Tour 2014
Friday, May 2; 5 - 9 p.m.
FOX THEATER
Friday, March 28; 8 p.m.
Fifth annual Greater Bakersfield Green Expo
Special guest Brandy Clark, doors open at 7 p.m. at the Fox Theater. Tickets $35 to $65 at vallitix.com.
YOKUTS PARK
Saturday, April 12; 8 a.m.
Featuring live music, art openings, specialty shops, galleries and boutiques where artists will set up their artwork. Email don@themetrogalleries.com or info@themetrogalleries.com.
Find more community events at kernevents. com or submit your event via email to bwell@bakersfield.com
Yokuts Park, 4200 Empire Drive from 8 a.m. to 1 p.m. For more information, visit gbgreenexpo.org
“Dreams of the San Joaquin” BAKERSFIELD MUSEUM OF ART
Friday, April 3; 6 p.m.
Gavin DeGraw
The Bakersfield Museum of Art hosts a night of acoustic music and storytelling from 6 p.m. to 7:30 p.m. Featuring singer-songwriters Randy Sharp, Jack Wesley Routh and others.
FOX THEATER
Sunday, April 27; 7:30 p.m. Special guests Parachute and Nick Gardner, doors open at 6:30 p.m. at the Fox Theater. Tickets $27 to $47 at vallitix.com.
Camp Out Against Cancer STATE FARM SPORTS VILLAGE
• Acupuncture for Pain Relief • Cosmetic Acupuncture • Holistic Weight Loss
Friday, April 4 - 5 This fundraiser for the Kern County Cancer Fund to aid local cancer patients starts with a campout on April 4 and continues with a day of games on Saturday, April 5 at State Farm Sports Village. For information, visit campoutagainstcancer.org.
We offer you a place of healing, learning support, and encouragement on your way to wellness. Relay For Life
CASA Superhero Run
NORTHWEST BAKERSFIELD
Saturday, April 12
RIO BRAVO RANCH
Saturday, April 5; 7 a.m. Dress up as a superhero! 15701 Highway 178. Pre-registration before March 24 is $30 for 10 Mile/5K, $20 for 2K Run/Walk, $10 for children. Visit kerncasa.org for info.
Starts at 9 a.m. at Wingspoint, Airport and Merle Haggard drives. For location and more information, email bakersfieldrelay@gmail.com
Dr. Brian Kim, LAc, Ph.D.
Dr. Susan Hyun, MD
9900 Stockdale Hwy #204 | Bakersfield | 661-847-9717
www.newwellbeingacu.com
February 2014 · bwellmagazine.com
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.
{explore new ways to get more out WRITTEN BY EDUARDO GAMEZ
of life}
$
out & about b enriched
For anyone who wants to be active and involved in the community, the City of Bakersfield Recreation & Parks Department leagues may be just the thing to enjoy.
Go to the Theater
$
You don’t have to travel far to enjoy great live entertainment. Bakersfield is home to a number of major theaters including: Rabobank Theater, The Fox Theater, Gaslamp Melodrama Theatre & Music Hall, The Spotlight Theatre, Stars Theatre and The Empty Space.
These recreational leagues offer an abundance of programs like adaptive sports, adult sports, youth sports, self-defense classes, activities with pets and much more. These programs are designed to create a friendly atmosphere of team and individual experiences utilizing city facilities. This allows the city to provide a safe, quality environment that is professionally managed and maintained.
Rabobank and The Fox theaters allow Bakersfield residents to take pleasure in watching the talent of both national and international actors, while the other theaters offer lots of local talent. Ticket prices and performance schedules vary for each establishment. For more information, visit: www.rabobankarena.com; foxtheateronline.com; themelodrama.com; thespotlighttheater.com/beta; bmtstars.com; esonline.org.
Recreational Leagues
$ Beer-Making Don’t think of brewing your own beer as time consuming! Think of it as an experience that can further teach a man how to truly enjoy his beer. The Gentleman Bar offers a unique experience of high-quality craft beer in downtown Bakersfield. Located at 1420 17th Place, this bar is a membership only establishment that also offers beer-tastings for the guy looking to truly find his perfect beer.
Some facilities used are Beach Park, Mesa Marin Sports Complex, Kern River Parkway and Silver Creek Park. Individual prices for sessions range from $5 to $50 depending on age and program. To learn more about leagues, classes and programs, call 326-FUNN (3866) or visit bakersfieldcity.us/recreation to view the activities calendar and find information on how to sign up.
For more information, check out this private bar on Facebook by searching The Gentleman Bakersfield.
HELP US
ONE SQUARE FOOT AT A TIME.
Support the Hoffmann Hospice “Fund-A-Foot” campaign and we’ll carve your name in stone. We’re building a state-of-the-art hospice home right here in Bakersfield. To find out how you can secure your tax deductible square foot visit www.hoffmannhospice.org.
661-410-1010 18
B Well Magazine · February 2014
........................ EXPERT CONNECT .......................... What do I need to know about cataract surgery? What is a cataract?
With age, the lens inside your eye loses its clarity and becomes a cataract. Instead of focusing light, the hazy lens scatters light, resulting in blurred vision, double vision, loss of color and contrast, and night vision symptoms. The cloudiness of a cataract gradually increases with time, but depending on the pattern and degree of cloudiness, you may not even be aware that a cataract is present.
How is a cataract detected?
A thorough eye examination by Dr. Chang will detect the presence and extent of a cataract, as well as any other conditions that may be causing blurred vision or other symptoms. There may be other reasons for visual loss aside from a cataract. Dr. Chang will identify and tell you if you have other causes of blurred vision and whether they are correctable.
How are cataracts treated?
If your cataract is mild, updating your glasses may improve your vision. However, surgery is the primary way
SIMULATED VISION
WITH CATARACTS
AFTER SURGERY
of removing a cataract and restoring your vision. There are no medications, exercises, or lifestyle changes that can prevent or treat cataracts. If your vision is interfering with your daily activities, cataract surgery can be considered. With modern surgical techniques, cataracts no longer have to be “ripe” before they can be removed. Dr. Chang has removed cataracts from patients in their teens to patients in their 90’s.
What can I expect from cataract surgery?
Dr. Chang performs cataract surgery as an outpatient procedure under topical anesthesia. The eye is numbed with eyedrops and no injections. The cloudy lens is then removed and the focus of the eye is restored with an intraocular lens implant. Dr. Chang performs this procedure with a microscope, miniature instruments, and microsurgical techniques, many of which he has personally developed. Vision improves within hours to days, and you can return to most activities within a few days.
What are my vision correction options?
One of the most exciting developments is the use of intraocular lens implants to restore and even to improve your visual function without glasses. Basic lens implants can provide good vision, but advanced toric and multifocal lenses can provide crisp distance vision without glasses or even simultaneous distance and near vision without glasses. Each patient is unique, and Dr. Chang will help you to choose the best option for you to have good vision without glasses or bifocals.
Daniel H. Chang, MD
Cataract & Refractive Surgeon Corneal Specialist • Graduated with honors from California Institute of Technology • M.D. at Duke University • Ophthalmology residency at Emory University • Cataract and Refractive Surgery Fellowship at Minnesota Eye Consultants • A board certified Ophthalmologist with advanced training in refractive surgery
Empire Eye & Laser Center Empire H. Eye & Laser Center Daniel Chang, M.D. 4101 Empire Drive, Ste 120 Bakersfield, CA 93309 PH: 661 325 3937
4101 Empire Drive, Ste 120 Bakersfield, CA 93309
Montecito Aesthetic Institute 1150 H Coast Village Rd PH: Montecito, CA 93108 PH: 805 565 5700
Joseph H. Chang, M.D.
661-325-EYES (3937)
empireeyeandlaser.com • theeyeliddoc.com This article is brought to you by Dr. Daniel H. Chang of Empire Eye & Laser Center February 2014 · bwellmagazine.com
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out & about get to know
{talking health & wellness with...}
Kevin
BURTON
“
I’m happiest when I’m camping. Taking the time to go to the beach or mountains with my family in our little 25-foot trailer really forces me to relax and enjoy the little things in life. My family means the world to me, and camping allows us to spend that quality time together.”
COMPILED BY HILLARY HAENES PHOTOGRAPH BY APRIL MASSIRIO
Bakersfield native Kevin Burton has always found a way to give back to the community he grew up in. For 16 years, Kevin was a Bakersfield Fire Department reserve. As a kid, Kevin remembers watching the show “Emergency!” starring with John Gage and Roy DeSoto. He and his brother, Brent, grew up with a family in the fire department in Northern California, so it was fitting that he joined the reserves.
“
My daily health fix is walking the stairs instead of using the elevator at work.”
“
Something useful that I wish I knew how to do is carpentry. I have always been fascinated how someone can build beautiful furniture with either hand tools or a tabletop saw. Maybe later in life when I have more time, I can take a course to learn some of those skills. I’ll need to just to keep busy!”
The 42-year-old is now the president of the San Joaquin Community Hospital Foundation, where each day, he takes time to stop by the hospital to visit with donors as well as patients who are being treated by the hospital’s wonderful staff. Kevin has been married to his wife, Christa, for more than 20 years, and together, they have two wonderful teenage daughters, Averi, 16, and Alyssa, 14.
“
Favorite enrichment activity is watching cooking shows on TV. I love new barbecue ideas! I’ve mastered cooking pizza on the barbecue over the past six years.”
“
If I had one wish, it would be world peace — isn’t that what everyone wants?”
“
“
I balance wellness by being positive and enjoying life. Life is too short not to enjoy every minute of every day. If you provide a positive aurora around yourself, others will become tangled in it, and it will brighten their day as well.”
“
The most inspirational person I know is my father because he taught me to work hard and to always give 110%.” 20
B Well Magazine · February 2014
My go-to stress reliever is playing golf with friends.”
“
The best part about my job is everything I do benefits the community. My job allows me to meet extraordinary people every day who want to make a difference by giving philanthropically to projects here at SJCH like the Grossman Burn Center, AIS Cancer Center, and coming sometime this year, our new Downtown Quest Imaging & Breast Center. I have the best job in the world!”
men's special
MEET BAKERSFIELD’S WINTER OLYMPIC ATHLETE:
LUCAS POPULIN
LUGE Cheer for Lucas on the Luge in 2018
in French means “small coasting sled.”
WRITTEN BY HILLARY HAENES PHOTOGRAPHS BY APRIL MASSIRIO
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B Well Magazine · February 2014
E
Lucas Populin was only 5 years old when his family left Argentina and immigrated to America, the land of better opportunities. Since then, the 36-year-old has called the United States, specifically Bakersfield, his home, having grown up here since his youth. Currently, Lucas is seizing a golden opportunity, allowing him to represent his native country in the 2018 Winter Olympics in the luge — a fast, courageous sliding sport that requires strong athleticism, coordination and dedication. Lucas is excited about the chance to prove himself, and in some ways, competing in the luge race reminds him of his own life, which has had its share of speed, curves and bumps. “My life is a luge track, taking one turn after another,” said Lucas, describing his history, especially during his early adult years. He became a father of two at a very young age and worked hard to support them while finding time to compete in triathlons. Soon after that, at age 21, Lucas found himself in a bad situation. Due to a significant incident fueled by his immaturity, Lucas was convicted of assault and attempted kidnapping, after an altercation with a business owner. Lucas’ life was temporarily put on hold. He served 11 years in prison for his mistakes. “Prior to my incarceration, I had never been in any type of trouble and was actually doing quite well. The only problem I had was making one dumb decision that placed me in the wrong place at the wrong time along with saying the wrong things,” said Lucas. “It all snowballed into a negative experience that cost me over a decade of my life.” However, it also taught him about redemption, second chances and finding ways to be a better, stronger person from there on out. During that time, Lucas exhaustively educated himself in the health and wellness field, earning 12 certifications. “Being incarcerated allowed me to reflect, and it gave me the profound ability to truly appreciate life and how precious it is,” he said. “I learned that life is what you create and not something that just happens to you.” Once Lucas served his time, he came back to Bakersfield in 2009 to help market and grow his family’s business, Jacobo
Physical Therapy, which he continues to do. The self-described entrepreneur overcame his adversity and created a few businesses. With a passion for health, he started Fitnatico Fitness Systems, LLC, which offers individual and group personal training services. Lucas has achieved financial success through Maximiliano Enterprises, an online wholesale company. He also founded The Luca Project, a nonprofit organization that provides peer mentoring and outreach programs that teach teens essential life skills and how to have a positive impact on the world. Because Lucas has had numerous hardships, his main goal is to let adolescents know they can conquer self-defeat.
“I learned that life is what you create and not something that just happens to you.” “There is still hope to transform your life at any given moment. I am living the dream and am taking my life to new heights every day,” Lucas said. His most recent project is Populin Ranch Inc., a horse rescue that provides an alternative to equine euthanasia, which allows abandoned and retired horses to live out their lives while providing opportunities to disabled and disenfranchised kids in Kern County. Lucas and his dad used to bond with horses in Argentina, so he started this charity for his father. He has three horses so far on his ranch located off of Stockdale Highway: Sweetie a thoroughbred, Annie an American Quarter horse, and Mo, an Arabian horse. Lucas plans to team up with the city to create some kind of therapeutic community service program where kids can learn responsibility and other valuable skills. “No matter what mistakes you’ve made in your life, you can move forward,” said Lucas, who wants youth to learn from his past.
Olympic Potential
The physically-gifted Lucas was always decorated in medals as a kid. He did well in
sports and loved competition, mainly with his two brothers who were outside either running races or swimming laps in the pool. “I always knew in my mind that I was Olympic caliber. I was 34 years old and saw the skeleton (sport) on TV and thought it was cool,” he said. In October 2012, Lucas decided to try out for the United States Men’s Skeleton team. He researched it and found out there was a tryout in Park City, Utah. Lucas made the development team and was invited to the Olympic Training Center in Lake Placid, N.Y., for a camp instructed by U.S. Olympic Development Coach Mark Haas for the entire month of December. That same week, he found out his mom had to have a series of surgeries, so he decided to stay with his mom, Gracie Jacobo, who is his hero. Naturally, Lucas was disappointed that he missed out on training for the 2014 SOCHI Winter Olympics. But, news travels fast and the Argentine coach contacted Lucas and asked to meet him. (Continued on page 24)
February 2014 · bwellmagazine.com
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men's special (Continued from page 23)
Experience thus far
In May 2013, Lucas went to Argentina and met with the president and director of the Olympic committee. Somehow, they convinced Lucas to consider the luge, which was faster, more challenging and dangerous than the skeleton. They thought the luge would prolong Lucas’ career, considering he is a “grandpa” compared to his teammates who are in their 20s. Lucas was in! During a trip overseas this past November, Lucas trained in Austria and Germany on four of the 13 Olympic tracks in the world. For five weeks, he worked eight-hour days — he spent four hours training and four hours conditioning. He’d finish four to six runs a day, and his body was bruised black and blue. “It is like ping-pong because you bounce off one wall to another,” described Lucas. For his first run, Lucas’ coaches, who don’t speak English well, had him start in the middle of the track so he would only go about 60 mph. Before he took off, his coaches said, “You are older, you seem extremely fit. You look like you know what you’re doing. Just relax, Luca, you go not so fast from the middle so you not end up in hospital.” Lucas, who is older than his coaches, took their advice — relax, lean back with good posture and steer with your shoulders. They also told Lucas he would probably crash his first time because he didn’t know what to expect. “Nobody can actually teach you, it is more of a feeling,” said Lucas, who picked up the luge naturally. “The coaches said I was the best beginner they have ever seen and ever coached. I was the only athlete to complete every single one of my runs among seasoned athletes.” To learn the technicality of this sport, Lucas walked the track memorizing every twist and turn. One false move or even breathing wrong can cause a late turn and an accident. “You are pulling 5Gs around the turn going 90 mph so this sport is trying on your body. You feel the force of yourself going down the track. It is so fun, so thrilling,” said Lucas. He added, “It is like Formula One on ice.”
Going for the Gold
Leading up to the 2018 Winter Olympics (scheduled to take place in South Korea), Lucas will be training six months out of the year. His first stop is Canada in late February, and then its off to Utah in March. And each year from October to March, Lucas will be training on tracks overseas. Part of the training, per his coach’s request, includes gaining 20 pounds on his athletic, 5-foot-11-inch, 165-pound frame. In the next four years, Lucas also plans to master the sport, compete in World Cup races and win some medals. He wishes to firmly establish his charities to make a positive difference in the community, and most importantly, reconnect and build a loving relationship with his children, who are now 16 and 19 years old. “I am definitely blessed with great family, great friends and the extraordinary people who believe in me and my cause to help others succeed in life. I have a long road ahead of me, but already being on this level is pretty exciting.”
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B Well Magazine · February 2014
men's special
Terrio’s Top 10 Ways Men Can Injure Themselves While Working Out CONTRIBUTED BY TIM TERRIO, FOUNDER & PRESIDENT OF TERRIO PHYSICAL THERAPY & FITNESS
There is something interesting about the “Y” chromosome, the high levels of testosterone and its effect on most men when it comes to exercise. After 35 years of working out and 25 years of putting people back together as a physical therapist, I present my Top 10 list of amusing, yet surefire ways to get injured while working out.
10| Arm Circles Are an Adequate Warm Up If you consider a couple of arm circles an adequate warm up before lifting weights, think again. Our bodies are primarily made of fluid, so we function better when warmed up. To avoid an injury, do at least five minutes of cardio to increase your core body temperature before launching into your program.
9| Quantity over Quality
One of the biggest mistakes men make is thinking more is better when it comes to exercise. Oftentimes, they will sacrifice proper techniques for more repetitions or additional dumbbell weight. Poor technique leads to compensations, which leads to increased stress on other tissues.
4| Keeping Up with Joneses 8| Hitting the Wall
If your goal is to improve overall fitness, then you need to know your target heart rate zone (60% to 85% of Maximum Heart Rate). The closer you get to your max heart rate, the less time you have to continue the exercise. Warning: If you are on heart or blood pressure medications, check with a medical professional first.
The amount of exercise your body can tolerate or amount of weight you can lift is a gradual progression that is built up over time, not dictated by the guy next to you in the gym.
3| Mirror Training
Let’s say you can’t see the muscles when you look in the mirror. It doesn’t mean you should neglect the muscles that aren’t always visible.
1| Pop Goes the Tendon!
If you place the right amount of stress at the right speed, your tissues will be stressed beyond their limits and break. Our bodies don’t come with a rewind button, so stick with the principles of conditioning and avoid injury!
7| Occasional Exerciser
Lack of consistency in working out does not allow your body to adapt to the stresses placed upon it. No regularity, no improvement.
6| One-Trick Pony
Strong people like to lift weight, flexible people like to stretch, and then there are the endurance junkies. If there is something you don’t like to do, then that is probably what your workout should focus on. For example, mix in cardio with weightlifting.
5| 40 is Not the New 18
News flash: As we age, our body’s change. Just because you could bench press 300 pounds in high school doesn’t mean that you still can.
2| Zero to 60 in Five Seconds
Men love acceleration, but our bodies don’t. Going from the couch to a high-intensity workout is an excellent way to get injured.
Fast Fixes If you are already injured, here are a few home remedies to relieve pain and get back in the gym:
Shoulder Pain
My Aching Back
Experiencing pain in the front of your shoulder? The No. 1 cause of anterior shoulder pain is poor posture. If your shoulders are rounded and your head is in front of your body, then you need to stretch your chest muscles and strengthen your upper back.
It is estimated that more than 80% of us will experience back pain at some point in our lives. While there are a number of reasons this can occur, it’s important to remember it may be posture related. If a majority of your day consists of sitting, then you need to get up and walk or at least do a few back bends every couple of hours. If you have any pain going down either leg, it’s time to seek the help of a medical professional. The mistake most people make is waiting too long to get it corrected.
Sprained Ankle Pop or no pop, that is the question. If you rolled your ankle and felt or heard a ‘pop’ sound along with experiencing immediate swelling or you are unable to walk on it, you have earned a trip to your doctor or nearest urgent care. If you just rolled it and can still walk, then remember RICE — Rest, Ice, Compression and Elevation. Ice for 20 minutes every two hours, use an Ace wrap to control swelling and keep it elevated above your heart. RICE for the first 48 hours and avoid heat, rubs or other things that will increase the swelling.
February 2014 · bwellmagazine.com
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men's health
“
I have had this mustache for approximately 44 years — in other words, my entire adult life. Frankly, I pay it no mind, although I agree that it is a distinguishing feature and it does generate a lot of mixed comments. Needless to say, it has its drawbacks ... ice cream cones, juicy hamburgers, egg salad sandwiches. But I’ve managed to muscle through all that, and rest assured, it is constantly cleaned! Oh, by the way, there has never been any mustache wax, additives or curlers — it is truly au naturale. It’s not for everyone, but for 44 years, I’ve grown rather accustomed to it. And did I say it was soft?” — Greg Gallion, president/
CEO of Houchin Community Blood Bank
What's That On Your
UPPER LIP? FIVE MUSTACHES FOR MEN TO ENVY
COMPILED BY HILLARY HAENES PHOTOGRAPHS BY APRIL MASSIRIO
Stache. Caterpillar. Crumb catcher. Lip toupee. Call it what you will, the mustache has certainly made a comeback. Over the past couple of years, mustaches have become more common, and not just in Movember — an annual event during the month of November when
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B Well Magazine · February 2014
men grow mustaches to raise awareness for male health issues like prostate cancer. Mustaches are the cool new icon on just about everything from beer glasses and keychains to T-shirts and jewelry. (Yes, it is even trendy with the ladies.)
For these five local guys, mustaches have been a part of their appearance for years, even decades. Their staches are unique and have become distinguished features for each of them — trademarks that may make Tom Selleck or Sam Elliott jealous. Here’s what these men had to say about their beloved mustaches:
“I have had my mustache for 40 years. Every time I threaten to shave it off, people ask me to reconsider. Over the years, students have aspired to grow their own mustaches and have even stated, ‘I want to grow a stache like Zarra’s.’ For me, my mustache provides that ‘cop look’ so very practical in the classroom. It is no secret that I am an alumnus of USC, holding my Ph.D. from that awesome institution. A student decided to add a mustache to the USC banner, which hangs in my classroom. Mustaches have been part of my tenure as an educator since the beginning. Fight on, for mustaches and for USC Trojans!” —Ernie Zarra, Centennial High School government & economics teacher
“
I have had a mustache for more than 40 years. It has become something of a trademark for me among my friends and colleagues in the legal community. I created an advertising campaign on Spanish-language television along the theme of (loosely translated) the ‘Mustache Who Defends People,’ which may sound corny but was very effective. I have experimented with a Fu-Manchu and Handlebar mustache in the past, but I am most comfortable with a well-trimmed mustache. Although some gray has set in, I have no intentions of shaving my mustache in the future.” — John Tello, attorney
“
I have had mine for as long as I can remember. I did try and dye it once to get the gray out. I guess I should have read the directions. It didn’t work the first, second or third time because I didn’t wait five minutes. Directions? No, I didn’t read them. After 10 minutes, it was black. I had to shave it and take a week off to go into hiding. A well-trimmed mustache says, ‘I am clean and organized.’ One that grows unkempt attaches itself to cat hair, food particles, weeds, beer suds and other living things.” — Donny Youngblood, Kern County Sheriff
“I began growing my mustache in the summer of 2009. I had experimented with different facial hairstyles before but never just a mustache. I thought, ‘If I’m going to try growing one, it has to be epic.’ Now, four and a half years later, I feel as if it has become a part of my identity, how people recognize me. I like the new facial hair craze but don’t consider myself part of the trend — I’m in it for the long haul. I think my mustache says, ‘Have fun, don’t be afraid to be different and try new things.’” — Andrew “J.R.” Flores, assistant program director of KERN Radio NewsTalk 1180 February 2014 · bwellmagazine.com
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heart health care PREVENTING HEARTBURN AND ACID REFLUX
HOW TO HAVE A HEALTHY HEART
Acid Reflux, also known as Gastro Esophageal Reflux Disease (GERD), is defined as a frequently occurring condition resulting from reflux of gastric material through the lower esophageal sphincter into the esophagus or the mouth.
COMPILED BY HILLARY HAENES
CONTRIBUTED BY BARRY MASSIRIO, PA-C OF FARR MEDICAL GROUP
Physiologic reflux is a symptom characterized by rapid clearance, for instance, after a meal. Pathologic GERD occurs when the injurious properties of refluxed gastric acid bile pepsin and duodenal contents overwhelm normal esophageal barriers. COMPLICATIONS CAN INCLUDE - Esophagitis - Bleeding - Ulcerations - Stricture formation - Barrett's Esophagitis - Adenocarcinoma (Cancer) SPECTRUM OF GERD MANIFESTATIONS
- Chest: Heartburn, regurgitation, chest pain, dysphagia (problem swallowing) - Pulmonary: Asthma, cough, aspiration - Oral: Tooth decay and gingivitis - Throat: Hoarseness, laryngitis - Ear: Earache WHAT CAUSES GERD -Specific Foods: Raw onion, chocolate, caffeine, peppermint, citrus juice, alcohol, tomato, spicy food and sodas -Eating Habits: Large meals, eating 2-3 hours before lying down Other factors Obesity, alcoholism, smoking, sleeping position, pregnancy, hormones, hiatal hernia and some medications MEDICATIONS THAT CAN HELP - Proton Pump inhibitors - Histamine - receptor antagonist - Antacids WAYS TO CURE - Control exacerbating factors - See a gastroenterologist (GI doctor) - May require an EGD-scope if medications aren’t working.
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B Well Magazine · February 2014
22 Pieces of Advice from Health Professionals & Fitness Instructors
It’s well known that most men hate scheduling regular appointments to see their primary care physician, especially as they age. To keep males well-informed on health, specifically relating to the heart, B Well Magazine reached out to various medical professionals, physicians and fitness experts along with individuals who are health conscious, asking for statistics, facts and quotes about how they personally take care of their heart. Because heart disease is a leading cause of death in men (and women), we wanted local males to provide readers with tips on preventing heart disease to reduce the chances of a stroke or heart attack. It is our hope that you’ll listen to these renowned experts.
“Beyond exercise, the other key factor to losing weight and getting healthy is what we eat. We have to kick up the fruits, veggies and fiber. Go with the Choose My Plate recommendations of half the plate being fruits and vegetables, one-quarter protein and one-quarter starch.” — Tim Terrio, physical therapist & owner of TERRIO Physical Therapy & Fitness
your annual physicals and get checked!” — Viral Mehta, MD, FACC, FSCAI & Director of STEMI Heart Attack Receiving Center at San Joaquin Community Hospital, Interventional Cardiologist
“It’s the oldest, yet most effective, old school way: Have your oatmeal in the morning — it lowers your cholesterol. Also, at least 20 minutes of cardio every day keeps the heart pumping.” — Pat Brown, trainer & owner of Lifetime Fitness
“One in three Americans will die from heart disease or stroke. Live healthy, live happy, live for your family.” — Supratim Banerjee, MD, FACC at Comprehensive Cardiovascular Medical Group
“Out of all the modifiable risk factors causing heart disease and stroke, the two most important ones are diabetes (metabolic health) and tobacco use. Diabetes is prevented (and sometimes, cured!) by maintaining ideal body weight with help of a healthy, well-balanced diet, regular aerobic exercise, handling daily life stresses and maintaining at least seven hours of sleep are all crucial in fighting weight gain and achieving good metabolic health.” — Viral Mehta, MD, FACC, FSCAI & Director of STEMI Heart Attack Receiving Center at San Joaquin Community Hospital, Interventional Cardiologist “With regards to men’s health in particular, our biggest enemy is denial. We men tend to ignore the warning signs and avoid getting help, which certainly works against us. My advice is to please start showing up for
“When you have chest pain, you need a doctor, not an appointment.” — Vinod Kumar, MD, FACC, RPVI & Medical Director of The Heart Center
“From the time we are in the womb, our heart is programmed with only a certain number of heartbeats. A conditioned heart maximizes its work with each beat so it does not have to beat so fast. Exercise conditions the heart and allows us to spread those heartbeats out over 100 healthy years rather than burning them up quickly!” — Jared Salvo, DO, MS, FACC at Dignity Health Hospitals “Breathe your stress away! Slow, deep breathing is another powerful antidote to stress. Studies have shown that as the breathing rate is slowed down, it brings about a relaxation response resulting in a decrease in the heart rate, blood pressure and an overall feeling of calmness.” — Dhaval Buch, PT, president & owner of AUM Physical Therapy & Yoga Center
“Smile away for a healthy heart! A recent study at UC Irvine demonstrated that people who smiled after engaging in stressinducing tasks showed a greater reduction in heart rate than people who maintained a neutral expression. In the same vein, a good belly laugh can send 20% more blood flowing through your entire body. That’s why laughter might just be the perfect antidote to stress.” — Dhaval Buch, PT, president & owner of AUM Physical Therapy & Yoga Center “Early action is crucial. Know the warning signs and symptoms of a heart attack to prevent death. • Chest pain or discomfort. • Upper body pain or discomfort in the arms, back, neck, jaw or upper stomach. • Shortness of breath. • Nausea, lightheadedness or cold sweats. Tips to protect your heart: • Visit your doctor regularly for checkups. If you have high blood pressure or high cholesterol, follow your doctor’s instructions and stay on your medications. • Eat a healthy diet that is low in salt low in total fat, saturated fat and cholesterol and rich in fresh fruits and vegetables. • Take a brisk 10-minute walk three times a day, five days a week. • Don’t smoke. If you smoke, quit as soon as possible.” — Sarabjeet Singh, MD, FACC – Interventional Cardiologist with Central Cardiology Medical Clinic
STATISTICS & FACTS “Given the fact that Kern County is the worst county in California for deaths due to cardiac issues and that 80% of these are preventable, it is vital that we increase our activity level. Currently, less than 39% of adults get 30 minutes of moderate exercise three times per week. Build up a base of 20 to 30 minutes of cardiovascular exercise at least three times a week, five is even better within your heart rate zone (60% to 75% Max Heart Rate).” — Tim Terrio, physical therapist & owner of TERRIO Physical Therapy & Fitness (Your Max Heart Rate is calculated by subtracting your age from 220.0)
PERSONAL QUOTES
“My prescription for a healthy heart is a whole foods, plantbased diet, which is scientifically proven to prevent and reverse heart disease. Fueling your body with the right foods every day is the key to optimum health.” — Dr. Benjamin Ha, family practitioner at Kaiser Permanente “Every day I try to balance my life physically (with exercise), emotionally (I surround myself with good people), and spiritually (I pray, mediate and give thanks). All of this helps my heart keep beating with joy.” — Monsignor Craig Harrison, St. Francis of Assisi Parish “The heart is known around the world as a metaphor for love. The Beatles once said ‘And in the end, the love you take is equal to the love you make.’ With this inspiration, I personally feel that filling up the day with laughter, joy and kindness is equally as important to the heart as one's physical needs.” — Jay Escover, store manager of Lassen’s in Bakersfield “I wake up every morning at 5:30 a.m., and get my workout in at Body Xchange before heading to the rink. Especially with the stress of a season, it’s crucial to take care of yourself.” —Troy Mann, head coach of the Bakersfield Condors
“A heart scan every five years can help keep you ahead of things that may come up due to family history. When preventing stress, it truly starts with your own mindset and realizing that stress is brutal on your system.” — Michael Ryan, Super Star Diamond Coach with Team BeachBody “Even after two heart attacks, I refuse to let anyone refer to me or treat me as a ‘victim’ or ‘patient.’ I am as active in my family and profession as I have ever been. There is a lot of life left to live, and there is no place in it for selfpity, slowing down or seeking sympathy. Get out there and do what you do well.” — Michael Lukehart, attorney “Imagine an engine that has to run 24 hours a day, seven days a week for 80 plus years. There is not a machine on this planet that can do that, yet our hearts are all asked to perform this task. We would be wise to take care of those engines and keep regular scheduled maintenance. See your doctor early and often!” — Jared Salvo, DO, MS, FACC at Dignity Hospitals “I live a heart healthy life by exercising at least three times a week, eating healthy foods and spending quality time with those I love the most.” — Sarabjeet Singh, MD, FACC – Interventional Cardiologist with Central Cardiology Medical Clinic
“A lot of people think heart health is some unattainable thing. Heart health is really quite simple: Eat healthy food and move around every once in a while. It’s not expensive or hard. Just stock your fridge with good food and you will eat better.” — Garrett Main, store manager of Sole 2 Soul Sports “Cycling to and from work not only gets my heart rate up for an hour each day, it relieves a lot of stress. Also, I do not eat any meat, including fish and chicken, and consume dairy products sparingly.” — Glenn Hammett, avid cyclist & art director of Bakersfield Life “I have been taking fish oil for 10 years now. Fish oil helps your body fight inflammation in your entire body, including your heart. Along with working out four days a week, fish oil is one of my key supplements in protecting my heart.” — Tim Gojich, personal trainer & owner of Fit For Life Gym “We can't beat our genes, but we can live a long heart-healthy life by eating well and staying physically active. The single most important asset that determines how well we do from a heart standpoint is our ability to exercise regularly. — Atul Aggarwal, MD & owner of Aggarwal Cardiology Clinic “Your legs are your wings, so walk.” — Vinod Kumar, MD, FACC, RPVI & Medical Director of The Heart Center
Now Showing Bakersfield’s fastest-growing network with more than 25 hours of live video programming every week!
Watch live and on-demand at
News, Weather and Traffic Updates Weekdays 7 to 10 am
Cindy Pollard discusses local business and economic development Mondays 10 to 11 am
Corey Costelloe reviews CSUB’s Athletic Programs Tuesdays 10 to 11 am
Lisa Krch explores Wellness, Health, Fitness and Living Wednesdays 10 to 11 am
Kevin Bartl and Ryan Holt discuss the Condors Wednesdays Noon to 1 pm
With Don Clark and Tina Miller Thursdays 10 to 11 am
Zach Ewing previews High School Sports Thursdays 2 to 3 pm
February 2014 · bwellmagazine.com
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your health defying the odds
TOO CLOSE TO DEATH’S DOOR
GOLF MISHAP PUTS MAN IN ‘RIGHT PLACE AT RIGHT TIME’ WRITTEN BY LISA KIMBLE
PHOTOGRAPHS BY APRIL MASSIRIO
For as long as 54-year-old Curtis Trigueiro, of Bakersfield, can remember, the odds have always been in his favor. A successful homebuilder and award-winning grilling enthusiast with a zest for life just like his sizzling barbecue competitions, he was managed his life with order and precision until June 2011, when the odds shuffled, and suddenly they were stacked against him. “My wife, Angie, told me she didn't know how many lives I had before we met, but that I am running out of them,” Trigueiro laughed. Twenty-four hours after a mishap on the golf course, he suffered a heart attack while in recovery following spleen surgery. But within minutes, the odds were back in his favor because he was in the right place at the right time. Trigueiro had just finished playing a round of golf at Seven Oaks Country Club when his golf cart struck a curb and overturned. He broke several ribs on his left side and his spleen was punctured.
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B Well Magazine · February 2014
“I was rushed into emergency surgery to remove the spleen. The doctors told me later that the spleen injury was so severe that I nearly bled to death,” he recalled. “The doctors said they were concerned about losing me in the operating room.” It would all pale in comparison to what would happen next. While in recovery in the ICU at Bakersfield Memorial Hospital following the spleen surgery, a routine enzyme check of his blood indicated a blood clot had developed and moved into his LAD – Left Anterior Descending Coronary Artery, also dubbed the widow maker. Trigueiro was having a heart attack. “I didn't realize it was happening and I had no idea,” he said. The widow maker term refers to the likely sudden death that will occur should the LAD suddenly become completely occluded, causing a massive heart attack, which is difficult to survive unless the patient is
within seconds of emergency care. “They rushed me into emergency surgery again, implanted a stent and cleaned the artery out with angioplasty.” Just a few years earlier, Trigueiro, who stands 6-feet-1-inch tall and weighs 200 pounds, had been given a clean bill of health. His doctors’ opinions on the episode differed. He said one of his physicians believed the clot resulted from the initial spleen surgery, while another thought the episode would have happened regardless of what precipitated it. Either way, Trigueiro said it isn’t likely that the discovery would have been made during a routine exam. “The clot was the result of the accident and it lodged in the narrowing artery,” he said. And despite being in good shape with a regimented lifestyle, Trigueiro was predisposed. to heart troubles. Three of his four grandparents had a history of heart problems.
"Try to be as healthy as possible, but you have to
live your life to the fullest
because you never know when your last day is coming." The father of a son and a daughter, both in college, didn’t have to make major life changes. But he does have a constant reminder in the 12-inch incision in his abdomen and was prescribed the blood thinner Plavix for a couple of years. Trigueiro was back on the golf course in six weeks. Still, the experience shook him. “My whole outlook on life changed. We are only here a short time. Anybody can go at any time,” he said. “I don’t fear death. I am going to live my life.” A few months ago, Trigueiro developed another clot, this one in his left leg, the result of traveling across the country to Kansas City, Mo., behind the wheel of a motor home, en route to the American Royal — the World Series of Barbecuing. He’s since been given another clean bill of health but is ever mindful of that fateful day back in the summer of 2011. The once self-described neat freak no longer frets over the occasional mess. “I try not to stress about things that I can’t control,” he said. Trigueiro also advises others to get regular checkups. “Try to be as healthy as possible, but you have to live your life to the fullest because you never know when your last day is coming.”
Curtis with the grill he uses for barbecue competitions
February 2014 · bwellmagazine.com
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your health health watch
{q & a with local experts in their medical field} PHOTOGRAPHS BY APRIL MASSIRIO
Laurie Wallace, MS, RD, CDE
Kiersten Melendez, PA-C
Dietitian/Diabetes Program Manager Bakersfield Memorial Hospital
Which foods help relieve Q: stress?
A: Though many people turn to comfort foods like sweets, fast food and alcohol during stressful times, these wrong foods can often leave them feeling worse. Choosing the right foods can actually calm your nerves and make you more resistant to the oxidative damage caused by daily hassles and chaos. Stressful events cause our cortisol levels to rise, suppressing other brain chemicals (like serotonin) that keep us calm and balanced. Eating foods that help keep cortisol levels in check while promoting increased levels of serotonin offer a natural solution to stress relief and prevention of chronic illness. Top 7 Stress-Busting Foods: Whole Grains — Steel-Cut Oatmeal, Barley, Quinoa Citrus Fruits – Clementines, Oranges, Grapefruit Spinach & Kale Almonds & Pistachios Wild Salmon & Shell Fish Nonfat Dairy Foods – Milk, Cottage Cheese, Yogurt Dark Chocolate (more than 70% cacao)
Brian Monroe, DPT, OCS
Physician's Assistant Comprehensive Cardiovascular
role does exercise Q: What play in preventing heart disease?
A:
Physical Therapist Glinn & Giordano Physical Therapy
We know that exercise is good for our mind, body and soul, but did you know that regular exercise could actually flush cholesterol from our arteries? Exercise helps dilate our body’s blood vessels and enables blood to circulate more freely while strengthening muscles, including our heart muscle. Exercise lowers blood sugar, blood pressure and increases high-density lipoprotein — the good cholesterol that helps “deal with” the bad cholesterol. Studies show that exercise can also reduce a protein in our blood that contributes to blood clots. But how much exercise is beneficial? Harvard researchers found a 20% reduction of heart disease risk for those who frequently got vigorous exercise, such as fast walking, running, swimming laps or playing tennis most days of the week for 30 to 60 minutes. Part of the same study showed that a brisk walk for three miles or more a week resulted in a 10% reduction in risk. So get up, get moving and start exercising! It’s not too late according to a German study, which found that those who became physically active after the age of 40 were about 55% less likely to be diagnosed with heart disease than those who had been inactive all their lives.
What are the different Q: reasons people seek
physical therapy?
A:
People commonly come to a physical therapist to control pain, increase flexibility, increase strength and improve balance and coordination due to surgeries, work injuries, strokes, sports injuries, car accidents, postural faults and our “maturing bodies” (our muscles and joints get old and wear out). Physical therapists are experts in the movement science of musculoskeletal disorders and have an established history of helping individuals improve their quality of life Starting Jan. 1, 2014, you will not need a referral from your doctor to be treated by a physical therapist, unless your insurance requires a physician referral to see a specialist. Visit your doctor if you are not sure, or if you need medicine or x-rays before starting physical therapy.
OUR OTHER EXPERTS
Darshan Shah, MD, FACS Plastic/Cosmetic Surgery
32
Cheree Wilhelmsen, OD Optometry
B Well Magazine · February 2014
Vihn-Linh Nguyen, MD Hematology/Oncology
Javier Bustamante, MD Michael Thurman, DDS, MSD Edmund Fisher, MD, FACS Pediatrics Dentistry/Orthodontics Ear/Nose/Throat
THE 5TH ANNUAL
Be An Exhibitor! Don’t miss the opportunity to promote your product or service in front of your perfect target audience!
Vendors Featuring: • Medical Screening • Retail Shops • Product Samples Mira Patel mpatel@bakersfield.com 395-7586
March 22, 2014 | 10 am - 4 pm | Rabobank Theater healthybakersfield.com
.
your health health apps
{9 apps to lead a healthier lifestyle} COMPILED BY EDUARDO GAMEZ
FitClick
by Genesant Technologies, Inc. The FitClick app offers diet plans, workout routines and online personal trainers and calorie counting food journals. Track nutrients for more than 110,000 foods, and choose 800 exercises to learn. iPhone; Free
FitDay Mobile by Internet Brands, Inc.
This app can track your calories, exercise activity, weight and goals to help control poor eating habits so you can lose weight. Chart your progress daily, weekly and monthly to stay motivated! iPhone; $1.99
Epicurious
by Conde Nast Use this app for recipes, cooking techniques, and shopping lists for more than 30,000 dishes from Bon Appetit, Gourmet and Self magazines. Each recipe includes ratings. Blackberry, Android, iPhone; Free
Instant Heart Rate Pro by Azumio, Inc.
If you want to monitor your heart rate, then this is a good app to download. Just place your index finger on the phone’s camera and within seconds your heart rate will appear. Health professionals like nurses and EMTs have tested this app for accuracy. Use it to optimize your workouts as it will give insight into reading your resting heart rate — the fitter you are, the lower your heart rate. Android; $1.99
Good Food Healthy Recipes by BBC Worldwide Ltd.
This app includes photos, clear instructions, nutritional breakdowns and a shopping list to guide you in cooking and eating healthier meals. iPhone; $2.99
CalorieKing Zombies, Run! by Six to Start
Created for the adventurous type and someone who enjoys unconventional methods of attaining fitness, this app provides a layout for 5K training with eight weeks of structured training, audio instructions at every step, training mixed in with a gripping story, and the ability to workout to one’s own music. iPhone; $1.99 to $3.99
MoodyMe by MedHelp
This mood diary and tracker helps you have more happy days. Log your mood and take notes on what affects it by taking pictures of what cheers you up. See how your mood changes from day-to-day, monthly or after 90 days. iPhone; Free
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B Well Magazine · February 2014
by Calorie King Wellness Solutions This app provides a quick and easy way to count calories, carbohydrates and fat by giving you access to more than 70,000 foods and 260 fast food chains and restaurants. iPhone; Free
STAT Depression Screener
by Austin Physician Productivity, LLC This app helps you to determine if you are feeling any depressive symptoms by asking you questions based on the nineitem depression scale. iPhone; Free
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EXPERT CONNECT
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AS A VETERAN, CAN I GET IN-HOME HELP SO I DON’T HAVE TO RELOCATE TO A FACILITY? The answer is yes! The Department for Veterans Affairs has an underutilized program for veterans and their living and surviving spouses that will reimburse some of the costs of home care. This allows them to remain living independently in their homes while receiving the assistance they need to do so safely. They don’t have to leave their homes due to needing a little help in the home! Surveys show that 1 in 4 seniors qualify and since applying will cost nothing, there’s no risk in looking into this option. · HOW MUCH HOME CARE IS AVAILABLE AND FOR HOW LONG? The Aid and Attendance Special Pension will reimburse up to $2,200 a month. This is available for the rest of a veteran’s life. It doesn’t have a cap, and it doesn’t run out! · WHAT DOES IT COST TO FILE THE PAPERWORK? Nothing! This is a benefit available to all wartime veterans, and it costs nothing to file. In fact, it is illegal for a company to charge a veteran to file the paperwork on his or her behalf. Few home care companies will assist with all of the paperwork, deliver it to the VA office and follow up as needed to help get the application approved for no cost like Ally Senior Care does. · HOW LONG DOES IT TAKE TO START GETTING REIMBURSED? WHAT IF I CAN’T AFFORD TO PAY FOR HOME CARE UNTIL REIMBURSEMENTS START? The process can take three to six months to start receiving reimbursements if all needed paperwork is gathered and submitted properly. Many are not using this pension benefit since they often cannot afford to cover the costs of home care during the approval process. There are ways we can help with this. Just give Ally Senior Care a call to discuss our unique options available due to our partnership with the Senior Veterans Benefit Advocates.
"Quality In Home Care That Improves Lives"
661-397-ALLY (2559)
Mike Williams,
CEO / President Ally Senior Care, Founder of Senior Veterans Benefit Advocates
"Serving those who honorably served our country"
Toll Free 885-410-VETS (8387)
This article is brought to you by Ally Senior Care February 2014 · bwellmagazine.com
35
your health holistic health
{how to treat muscle pain & aches naturally} CONTRIBUTED BY DHAVAL BUCH, PRESIDENT & OWNER OF AUM PHYSICAL THERAPY & YOGA CENTER
tough, or you are sure to pay for it later! This does not mean that you should not challenge yourself to increase your strength or endurance. Another important component is adequate hydration with plain water — artificially flavored energy drinks will not help, so do not allow yourself to get lured into the hype.
| Self-help Solutions:
Rest is key. After putting yourself through a rigorous routine, it is best to allow your entire system to relax and cool down before taking on any other tasks. A good way to do so is to listen to soothing music or a guided relaxation CD. You should also eat nutritious healthy food consisting of fresh fruits, cooked vegetables, whole grains and small amounts of nuts because they are easier to digest and provide the fuel necessary to sustain the body.
Muscle soreness, aches and strains are an unpleasant experience for everyone, whether you are a weekend warrior, boot camper or seasoned athlete. However, if you are smart about what you do to keep fit, then it is quite easy to avoid unnecessary aches and pains with these simple steps.
| Prevention: The best way to prevent soreness is with a set of gentle warm-up stretches before undertaking any exercise program. You should also include a brief cool down routine. Always know your reasonable limits and avoid being
your health
smart health news
Men's Health & Development
55%
OF MEN HAVE NOT BEEN IN FOR A REGULAR CHECKUP IN THE LAST YEAR.
34
1
THE AGE MEN SHOULD START GETTING CHECKED FOR HIGH CHOLESTEROL AND HEART DISEASE EVERY FIVE YEARS.
36
2,800
THE MINIMUM CALORIC AMOUNT THE AVERAGE MAN WITH AN ACTIVE LIFESTYLE AGES 31 TO 50 SHOULD CONSUME. THE NUMBER OF
PREVENTATIVE HEALTH VISITS THAT SHOULD BE SCHEDULED PER YEAR AFTER A MAN REACHES AGE 50.
fifty-six
THE AVERAGE AMOUNT OF PROTEIN IN GRAMS AN ACTIVE MALE NEEDS TO FUNCTION CORRECTLY PER DAY.
B Well Magazine · February 2014
| Professional Treatment:
If you exceed your limits and experience muscle or joint soreness, the first thing to do is ice the affected area for 10 to 12 minutes. This can be done at intervals of three to four hours if necessary within the first 24 to 48 hours of injury. Cold will limit the amount of swelling in the affected area, ensuring a quicker recovery. But some people prefer warmth and use various creams or ointments available in stores. One can alternatively use heating pads (microwaveable or electric) for 15 to 20 minutes at a time. (Remember: Never sleep with an electric heating pad on!) Another way to relieve pain is through self-massage, either with your hands or by using a foam roller to reduce soreness and tightness in the affected muscles. Over-the-counter
If you have persistent pain and soreness in your muscles and/or joints for more than a week, you should consider a consultation with a physical therapist who will evaluate your condition and guide you on the fastest road to recovery by using manual therapy techniques, therapeutic massage, electrical modalities and prescribing a customized exercise program to eliminate pain and prevent future injuries. If you still don’t improve, then your physical therapist will recommend a visit with your physician for further investigation of your condition. After all, you deserve to stop hurting and get back in the game! Be well, healthy and happy!
15 million
OF THE AMERICANS WHO PRACTICE YOGA, ARE MALES.
27.8% IN A
2011 12%
SURVEY, OF MEN YEARS AND OLDER WERE IN FAIR OR POOR HEALTH.
18
20% OF MEN BURN MORE CALORIES DOING NOTHING AS OPPOSED TO A WOMAN OF THE SAME HEIGHT.
Sources: cdc.gov; menshealth.com; nbcnews.com; shape.com; statisticsbrain.com; webmd.com
| Self-treatment:
pain relievers are available but should be used sparingly. Arnica is a good homeopathic remedy for muscle or joint pain and is available in pill or cream form. There’s also turmeric taken either in pill form or powder mixed with warm water or milk, which is an excellent Ayurvedic remedy for inflammation. A majority of people are unaware that a physical therapist specializing in gentle manual therapy techniques that can help tremendously in the effective management of tension headaches with long-term and often permanent relief without any side effects! The most important component is a specialized home program targeting the prevention of headaches, which includes stretching and strengthening exercises, improving postural awareness, relaxation, stress management and lifestyle modification strategies.
Specialized Adult Care Cassandra asking these questions to determine needs, but also to determine if any clients level of care needs more specialized attention. One client expressed difficulty with their motor skills, in which Cassandra quickly arranged an appointment with an Occupational Therapist. Another client expressed the need to fix their fence, in which case Cassandra later called the client’s HOA organization to have it repaired. Cassandra serves as a trained eye and ear that looks out for any potential changes in care, as well as overall quality of life. After the morning phone calls, we were off to an assisted living facility to check on wonderful couple, and client of Cassandra’s, that was making the adjustment from living independently in their home to an assisted living facility. A difficult transition, Cassandra was there to not only answer any questions and address any concerns, but also to ensure that the couple was still maintaining their eligibility for Veteran’s Assistance — a special program that helped alleviate financial burden from the couple. Cassandra was able to educate the couple about their eligibility, and then take the necessary steps to ensure that they were receiving all
Cassandra Ortize & Sydrian
The Care You Need. The Care You Deserve. It’s
not often that you hear someone called a “God Send.” Actually, it’s quite the opposite of what you’d expect to hear when discussing health care. I met someone that is so generously enthusiastic about the care she’s been receiving that she even refers to her caretaker as her “best friend,” and “reason to strive.” Who am I talking about and what do they know that you don’t? Sydrian is a local Bakersfield woman living with Multiple Sclerosis.A debilitating condition, Sydrian has learned to live with her diagnosis with her head up and her mind positive. However, it wasn’t always this way. It wasn’t until Sydrian met Cassandra Ortiz that her life truly changed. Cassandra operates Coordinating Care Management (CCM) out of Bakersfield Care. Specializing in assisting both elderly and disabled adults, CCM provides incredibly personalized care arrangements in a comfortable yet professional environment. Just ask Sydrian. Sydrian’s condition made daily tasks like running errands, deciphering
confusing utility bills and shopping for household goods difficult. Physical therapy had to be arranged, transportation coordinated, and important doctor appointments scheduled. While all seemingly easy for many, such tasks are oftentimes very difficult for the elderly and disabled. Who is to help these people when families live at a distance? Who can step in when family members are stretched thin between managing their own lives, and caring for their elderly or disable loved one? Cassandra and Bakersfield Care recognized the need for this extra level of individualized care and created CCM. I spent a day with Cassandra in order to experience, first hand, how CCM’s team helps others like Sydrian. Cassandra’s day began with a round of check-up phone calls with each client to see if anyone had new questions or concerns, as well as to check up on their current ongoing situations. Do you need to go grocery shopping? Do you have all of your medications? Have you been prescribed any new medications? How was your physical therapy? Not only is
the benefits they are entitled to. After following up with more clients, returning phone calls, arranging doctor appointments, and making a laundry list of items that needed to be purchased and delivered to various clients, we were off to check up on Sydrian. It was at this time that I understood the true impact CCM has on the lives of each client. As Sydrian told her story, it became overwhelmingly clear that the professionals at CCM serve as not only advocates and advisors, but most importantly, trusted friends. For more information about the services or costs of CCM, please call Cassandra Ortiz at 343-3159.
www.bakersfieldcare.com
get fit fab finds
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Pebble Steel Smartwatch Looking to take your tech-savvy skills to another level? Consider the Pebble Steel Smartwatch. Version 2 of the model will be released this year. With this snazzy watch, you can keep track of your runs, sports scores or use voice navigation and more. Take your choice of a brushed or black matte bracelet or a leather strap. For more information, visit getpebble.com
Kiddie Kaboose Kiddie Kaboose offers local custom-designed tutu outfits for the stylish & active girly-girl. Whether she’s in dance, playing at recess or at a fun run with mom, these outfits are perfect for any occasion. $15 to $65. kiddiekaboose.com
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B Well Magazine · February 2014
get fit workout moves
The Benefits of
Imagine burning 800 calories playing a game. That is an honest explanation of what Brazilian jiu-jitsu has become. While most people consider Brazilian jiujitsu to be a martial art, after a class or two of participation, it becomes very obvious that it is about more than just fighting or self-defense. It’s a game that involves interaction with an opponent with the objec-
Brazilian Jiu-Jitsu CONTRIBUTED BY MATT BAKER, OWNER & TRAINER AT BAKERSFIELD BRAZILIAN JIU JITSU PHOTOGRAPHS BY APRIL MASSIRIO
tive of maneuvering into a better body position or going for a submission often referred to as making your opponent “tap out.” The benefit of Brazilian jiu-jitsu comes from trying to move in various positions with your opponent doing the same. This involves muscle resistance, flexibility and cardiovascular endurance. Although it may seem like hard work, it’s easy to get lost in the competition of trying to out-do your oppo-
nent. The more you learn, the more fun you have playing the game. The techniques used in jiu-jitsu exercise every muscle in your body. Aside from a great workout, the moves also parallel movement used for self-defense. Here are five exercises you can practice at home with a family member or friend to get comfortable with the moves before attempting a class at Bakersfield Brazilian Jiu Jitsu.
FROG JUMPS [Knee on stomach] Muscles worked = Legs, back, arms and core
STEP 1: Start with one
knee on your partner’s stomach while your other leg is extended out and both hands are on your partner’s shoulders.
STEP 2: Jump to other side and switch knees. FUNCTION: By doing this exercise, you
practice keeping your opponent trapped. In addition, you can attack your opponent’s arm by pulling up their closest arm and sitting back with your leg over their head. (This move can be done solo with a pillow as demonstrated above.)
Matt and Jill Baker demonstrate starting position shown with partner. Repeat steps 1 and 2.
February 2014 · bwellmagazine.com
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get fit workout moves
SITTING GUARD LEG LIFTS Muscles worked = Legs, core and abductor muscles
STEP 1: Start in a sitting position with your feet under your training partner’s hips.
STEP 2: Wrap your arms around their back.
STEP 3: Pull back and lift your partner with your legs.
STEP 4: Slowly place partner down and repeat process.
FUNCTION: By doing this exercise, you are practicing lifting your opponent with your legs. This prepares for the simple task of reversing your opponent by trapping their arm and leaning to the side.
OPEN GUARD ROTATIONS Muscles worked = Back and core
STEP 4: Return to starting position and repeat on other side.
FUNCTION: By doing this exercise,
practice attacking your opponent’s arm and tipping them over by throwing your outside leg over their head and pushing with both legs.
STEP 1: Start with your legs wrapped around your opponent, while holding both wrists.
STEP 2: Under hook one leg.
STANDING GUARD LIFTS
STEP 3: Pull your head to their
knee, while swinging your leg around.
Muscles worked = Legs, back, abdominal and arms
STEP 1: Start in your partner’s closed guard STEP 3: Lean forward and stand up with back straight as (legs wrapped around their torso). you lift your training partner. STEP 2: Grab your partner’s wrist and lapel.
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B Well Magazine · February 2014
STEP 4: Slowly place them back
to starting position and repeat.
FUNCTION: This exercise is great for full-body weight resistance. Important: Lift with your legs bent and back straight. This directs more work to your legs and arms to prevent your back from overexerting.
Proudly Serving Kern County’s Homecare Needs for 23 Years.
ELEVATED HIP ESCAPES
Muscles worked = Shoulders, arms, core and abductor muscles
STEP 1: Start flat on your back with knees up. Keep your arms close to your chest. STEP 2: Lift your hips up and turn to your side while staying elevated. STEP 3: Return to
starting position and repeat from side to side.
FUNCTION: By doing this exercise, you practice moving away from your opponent trying to pin you.
We personally match our caregivers to each client and their needs. CHECK OUT OUR CONTRIBUTORS Bakersfield Brazilian Jiu Jitsu has been in operation for 11 years and is the Central California resentative for the Jean Jacques Machado Organization. BBJJ is a full-time academy dedi- cated to teaching people the art and healthy lifestyle of Brazilian jiu-jitsu. BBJJ offers 40 classes a week, and classes are taught seven days a week. Programs are offered for adults and kids 5 years and up. The goal is to get in shape, relieve stress and have a great time! Matt Baker has been competing and instructing jiu-jitsu for 20 years and is a second-degree black belt under Jean Jacques Machado. In addition to being head instructor at BBJJ, Matt is an active competitor with an accumulation of 18 championships as a black belt, including an International Brazilian Jiu-Jitsu Federation No-Gi World Championship. Jill Baker was introduced to Brazilian jiu-jitsu through Matt and has been actively training, teaching and competing for seven years. Jiu-jitsu is a way of life for the Baker family. Jill is a brown belt in Brazilian jiu-jitsu and head instructor of the nationally recognized Riveters Women’s Jiu-Jitsu Team. Jill is a two-time IBJJF World Champion and coordinator of SoCal Women BJJ, a women’s only jiu-jitsu network that reaches women all over California.
BAKERSFIELD BRAZILIAN JIU JITSU LOCATIONS
• Personal Care • Bathing/Med Reminder • Meal Preparation • Light Housekeeping/Laundry
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{ February 2014 · bwellmagazine.com
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get fit diet diary
B Well‘s Get Fit Weight-Loss Challenge Reggan & Brandon: Looking to Make Lifestyle Changes COMPILED BY HILLARY HAENES PHOTOGRAPHS BY APRIL MASSIRIO
Reggan Scrivner When my ex-husband left in 2008, I was a stay-at-home mom with three little kids. I made the decision to continue to stay home with them during their formative years. This was a sacrifice as I gave up everything extra. However, I was conscious of the food I bought. I cooked from scratch because it was healthier and less expensive. I made a little money babysitting and helped coach my kids’ swim team for four years. I used my free time to exercise five days a week. I began to love running because it didn’t cost money, and I was in the best shape of my life. When my youngest was 4, I started him in pre-kindergarten classes for a few hours a day. I decided to work part-time, so I got a job as an elementary school reading aide. I immediately stopped my workouts since I could no longer find the time, and gained 10 pounds.
After the success of B Well’s first “Get Fit” Weight-Loss Challenge last year, we decided to partner with Fit For Life Gym again to seek two average people wanting to make a lifestyle change for not only themselves, but for their families. A big thanks goes to Tim Gojich, owner and trainer at Fit For Life, who is providing another annual gym membership at no cost, along with personal training and semiprivate group fitness classes. He will also craft a personalized diet plan for both participants. Follow Reggan Scrivner and Brandon Thompson, as they share their weight-loss journey in a diary-like entry in each issue. B Well will track their transformations, challenges and success with a big reveal in our November issue. Also check for updates on B Well’s Facebook page each month.
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B Well Magazine · February 2014
STUCK IN A RUT The following year, I started substitute teaching and was hired for a six-hour position. I gained five more pounds and lost whatever muscle I had left. To provide a life that my kids deserved, I decided to look for full-time employment. Last July, I started working in an office where I sit for eight hours a day. I love my job, the stability it provides and the people I work with, but I gave up planned, homemade meals for quick dinners. I began to eat fast food at lunch and, as a result, I gained 20 pounds in the last six months, for a total of 35 pounds gained in two and a half years. TURNING POINT I tried many remedies that all failed. I gave up trying to lose weight until I learned about Fit For Life’s X-treme Fat-Loss Class. One day my boss, Anthony Olivieri, offered to pay for any employee who wanted to join Fit For Life’s December fat-loss class. I
couldn’t pass up this generous gesture. The classes were amazing and made me remember my love for fitness. After taking this class, I realized that I needed a lifestyle change. BREAKING BAD HABITS My biggest challenge is setting aside time to prepare food and exercise. Evenings are difficult because I get off work at 5 p.m. I am tired from working all day and when I come home I have to make dinner, help my kids with homework, clean the house, and take the kids to any social or sporting activities before bedtime. In the mornings, I rush to get my kids ready, so they arrive at school on time. On these days, I often forget to eat breakfast and will later eat something fast to kill the starving sensation. LONG-TERM GOALS The goals that I want to accomplish by the end of this challenge are: 1) Run the 5K Color Me Rad race with my 12-year-old daughter. She has been asking me to do this for a year and it is time I make good on my promise to her. 2) Lose 35 pounds and prove that it is possible to be a working single mom of three and still maintain a healthy lifestyle. 3) Do a pull up or two. I have never been able to and would like to say that I can. I am a 35-year-old mother of three and realize that I do not need to look like a model or get down to my high school weight — I just need to be healthy and happy. I have the support of my family, work, church and friends ready to encourage me and hold me accountable for the goals I set this year.
Starting Measurements Height: 5’7” Weight: 168 lbs. Body Fat: 25.2 % Lean Muscle: 125 lbs. Total Fat: 42 lbs. Chest: 42 in. Arms: 12.5 in. Thighs: 22.5 in. Waist at Navel: 40.5 in. Hips at Glutes: 42 in.
The Baker Family
Starting Measurements
When it matters most, count on us!
Height: 6’2” Weight: 254 lbs. Body Fat: 28.2 % Lean Muscle: 182 lbs. Total Fat: 72 lbs. Chest: 47.5 in. Arms: 16 in. Thighs: 25.5 in. Waist at navel: 43.5 in. Hips at Glutes: 45 in.
Personal care or nursing care at home
H E A LT H C A R E
Brandon Thompson
When Mom or Dad can no longer live alone, call BAKERSFIELD SENIOR PLACEMENT
I am 32 years old with one child and another on the way. My daughter, Riley, is almost 3 years old and my wife, Laura, is due to have our second child in July. My wife and I have known each other since high school but were only recently married in October 2012. I have been in the land surveying/civil engineering field for 14 years and am currently working for a locally owned multidiscipline surveying, engineering, construction and inspection company that services the petroleum, industrial, commercial and residential industries all over California. I have been in a battle with my weight and lifestyle for my entire adult life. I have been training on and off at Fit For Life for the past 10 years. They have seen me go from a soft 255 pounds to a skinny 187 pounds and up to a fit, toned and strong 225 pounds. I was steady at 225 pounds until a series of events changed my workout and eating habits. Anyone who has had a newborn knows sleep is something that is hard to come by. Combined with a new job that kept me busy working 12- to 14-hour days, proper sleep was a thing of the past. With no sleep comes no energy or time for a workout. Also, I was working out of town a lot and didn’t have time to pack a proper lunch, so fast food became my friend.
Darlyn Baker RN & family owned
395-1700
Darlyn Baker, RN Bryon Baker and Chuck Baker
4801 Truxtun Ave.
(661)395-1700
www.MyBakersfieldHealthcare.com
TIPPING POINT Stepping on the scale one day late this past December and seeing that I had gained the dreaded weight that I had worked to rid myself of 10 years ago. It just hit me one day that I needed to change my body to change my life so that I will be around to shape the lives of my children. CHALLENGES I’LL FACE I know that my diet will be the hardest challenge for me to adapt and accept. I know that it will be the diet that will have the greatest impact in not only my life, but also the lives of my family members. I’m looking forward to the coaching and teaching from trainer Tim Gojich in regards to eating the right things and incorporating this into our daily meals as a family. MY ULTIMATE GOAL My goal for this challenge is simply to become a healthier person and a role model for my family when it comes to health and fitness. It wouldn’t hurt to be able to wear some of those old clothes that have been collecting dust in the closet either. I’m excited for the workouts. I miss the friendly competition that comes with group training, which keeps me honest and motivated when I feel like quitting. I know this journey will be a difficult one, but I’m ready for it. I’m ready to see the changes in myself and in my family.
February 2014 · bwellmagazine.com
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healthy bites healthy indulgence
Let’s Wok!
CONTRIBUTED BY CHEF'S CHOICE NOODLE BAR PHOTOGRAPHS BY APRIL MASSIRIO
Wok n’ Roll Instead of reaching for the phone to call in your favorite Chinese cuisine delivery, try making the ultimate healthy stir-fry at home using a light protein and fresh veggies. Check out this low-cal recipe for Chef's Choice Noodle Bar’s ginger-soy sea bass with brown rice, which only packs about 450 calories.
B Protein Prep Start with a 6-to 8-ounce sea bass filet such as halibut, cod or tilapia. Wash thoroughly and pat dry. Season with ½ teaspoon of kosher salt and ¼ teaspoon of white pepper. You can also dredge the fish lightly in all-purpose flour seasoned with black pepper and garlic.
C Spice & Vegetable Medley
For a tasty dish, create your own fresh spice mix using 1 teaspoon of chopped fresh ginger, 2 teaspoons of coarse-chopped cilantro and scallions. Use these vegetables: ¼ cup sliced mushrooms, 2 teaspoons chopped tomatoes and a few pieces of sliced red bell pepper.
D Turn Up The Heat Heat 1 tablespoon of vegetable oil in a wok on high. Place the fish in the hot wok for 2 minutes. Flip the fish over and place the fresh spice mix directly in the oil and wait 30 seconds. Add 1 teaspoon of low-sodium or gluten-free soy and a dash of white pepper. Deglaze pan with 3 tablespoons of water (white wine or fat-free chicken broth are even tastier), add vegetables and cover with a lid. Cook for an additional 2 to 3 minutes until fish turns opaque. Serve over 1 cup of brown rice, presenting the crisper side up, and top with the delicious and healthy pan sauce.
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B Well Magazine · February 2014
>
The Perfect Way To End The Day
“Five-minute easy wok cooking — a gourmet dinner without breaking your healthy diet.” — Dr. Nick Hansa, owner of Chef’s Choice Noodle Bar
healthy bites fit foodies Nature’s Food Market & Juice Bar PHOTOGRAPHS BY APRIL MASSIRIO
Editor’s Note: With the success of Bakersfield Life’s popular Dining Divas and Food Dudes, who bring readers rewarding restaurant reviews each month, B Well decided to send four local people to dine and find healthy menu options. Our hope is that their guidance will help you select smarter choices. (Bakersfield Life and B Well are sister publications, published by The Bakersfield Californian). It is often said that when one door closes, another one opens. Bakersfield native Chuck Naus, along with his wife, Wendy, never dreamed they would own a health food store and juice bar. However, during the financial crisis of 2008, Chuck lost his job of 16 years working in real estate for a Fortune 100 company. Early in their marriage, Chuck and Wendy joined a local Adventist church, and they both developed an enthusiasm for teaching others how to live a healthy lifestyle. When an opportunity arose to become the owners of a newly-opened health food store in downtown Bakersfield, they decided to pursue their passion, take a chance and open Nature’s Food Market & Juice Bar in 2009. This market serves a wide variety of healthy, natural products and groceries, and they have a full-service customizable juice, smoothie and shake bar, with wheatgrass shots and a large selection of made-to-order vegan sandwiches and wraps. Their most popular items, however, are their homemade raw food desserts. The Naus’ attribute much of their success to their downtown location where there is a larger presence of fitness and yoga studios, as well as integrative health care providers. These local businesses and their clients comprise a significant percentage of regular customers who often stop in to pick up hardto-find health food items, or a quick bite and a smoothie. Chuck and Wendy believe Nature’s Food Market & Juice Bar is more than just a way to make a living. Most importantly, it’s an opportunity to improve the health of the Bakersfield community through education. Along with the day-today counseling and advice they provide their customers, they now offer a raw food cooking class the third Sunday of each month. Chuck said, “Through our class, we try to show people that eating healthy can not only be good for you, but can taste good, too.”
Fit Foodies in front of Nature's Food Market & Juice Bar
SANDWICHES
Benjamin on the turkey wrap: Although many health enthusiasts don’t consider faux meat products like vegan turkey slices to be healthy, they can serve as great transitional foods for someone trying to gradually decrease their intake of animal products. This madeto-order vegan wrap is a handful of freshness filled with finely shredded carrots and crisp spinach with optional Vegenaise, all on a whole-wheat tortilla with a side of homemade vegan ranch dressing. The faux turkey has a bit of smokiness and is texturally comparable to the real deal, but is something of an afterthought when paired with the other natural ingredients.
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B Well Magazine · February 2014
Nicola on the chicken salad sandwich: I was a little nervous about the soy curls, but their only ingredient are textured whole soybeans, so I was willing to give it a shot. The bread was great — soft whole-wheat with a nutty flavor. The sandwich had spinach and shredded carrots with the chicken salad. The soy curls were well disguised as chicken — chopped with pickle, onion, celery and other great seasonings. It was an enjoyable sandwich and would be the perfect option even for a regular meat eater.
Leigh on the veggie wrap: The veggie wrap was delicious. I loved how finely the carrots and beets were shredded. The smoked red pepper hummus was a great, healthy spread. Finished off with spinach and wrapped in a thin whole-wheat tortilla, it made for a tasty vegetarian option for lunch.
Joel on the eggless egg salad sandwich: This vegan egg salad was made of sprouted tofu with special seasonings, and it looks and tastes like real egg salad. The sprouted tofu is more nutrient dense. With higher levels of protein, calcium, iron and omega-3 fats, it's a great alternative to regular tofu. The sandwich was served on fresh wheat bread with spinach, shredded carrots and a vegan dressing on the side.
Fit Foodies’ Final Findings
It’s unlikely this hidden gem will remain undiscovered for much longer. Joel best summed up our collective experience when he stated, “I will be back. I left feeling rejuvenated, refreshed and ready for my next adventure."
WHEATGRASS SHOTS, JUICES, SMOOTHIES & SHAKES
Benjamin on the reboot juice: Bright green in color, this complex combination of cucumber, kale, spinach, celery, lemon, lime, green apple and ginger is a fistful of super nutrition. It definitely has an acidic bite due to the ginger and citrus, balanced with the smoothness of the cucumber, celery and apple. The kale and spinach round out the flavor nicely. This juice leaves you feeling alert, detoxed and cleansed. Joel on the peanut butter chocolate shake: The peanut butter chocolate shake was a deceptively delicious dessert that was presented to us in a murky green color. I learned that with this recipe, you can add tons of green leafy spinach and kale without even affecting the flavor. The shake was pretty amazing and would make for a nutritious breakfast or post-workout snack. The vegan green smoothie has a base of almond milk with banana and dates mixed with peanut butter and Sun Warrior chocolate protein powder, which is made of rice protein, and is a nice alternative to soy or dairy based protein. It tasted much better than any sugary, fattening ice cream shake and was nutritious as well. Joel on the wheatgrass shot: The wheatgrass was the best I ever had! Chuck drives to Newport Beach weekly to source his wheatgrass. I usually associate bitter face with wheatgrass shots, but the killer shot with lemon, ginger and cayenne pepper was clean and fresh without a bacterial aftertaste. Leigh on the green machine: Surprisingly, it is not green! Instead, it has a deep purple hue. It is packed with some of the best whole-foods ingredients, including kale, walnuts, almonds, green barley, flax, maca and hemp. The apple, orange, banana, blueberries and strawberries give it a pleasant fruity, lightly sweet taste. It was a delicious “health in a glass” smoothie. Nicola on the killer C: The juice was a nice mesh of tart citrus with tangy ginger and spicy cayenne. Camu camu has a crazy amount of vitamin C to complement the vitamin C in the citrus and red bell pepper. It’s an ideal juice to help boost my immunity during the winter months.
FIT FOODIES
Dr. Benjamin Ha, is a Kaiser Permanente family physician. He actively promotes a whole foods, plant-based diet for his patients to help prevent and reverse chronic illness. This past spring, he co-authored an article for physicians on the benefits of a plant-based diet. He has also been invited to share his experience both locally and nationally, recently presenting at the 2013 North American Plant-Based Health Conference in Naples, Fla. Originally from North Carolina, he has lived in Bakersfield with his Dining Diva wife, Nina, for more than 10 years. Together, they have an 8-year-old daughter, Ashley, and a 6-year-old son, Ben, Jr.
Joel Livesey was born and raised in Bakersfield. He’s 36 years old and living with Type 1 diabetes, which means he is on insulin therapy and monitors his blood glucose levels throughout the day. This fitness and endurance junkie is a mountain and trail runner who enjoys running ultramarathon races and loves to fastback in the Sierra Nevada Mountains. He ran the entire 223-mile John Muir Trail in under a week and backpacked more than 600 miles in the Sierras, mostly on a vegan and plant-based diet. He believes nutrition is the key ingredient to his successes as a runner, as it is 90% of his strategy. He would like to return to school to become a certified diabetes educator or registered dietitian.
Leigh Pozas is the owner/operator, trainer and instructor at Total Woman Fitness & Training Centers. Leigh has 25 years of experience in the health and fitness business having been certified by organizations such as American Council on Exercise, and the Aerobics and Fitness Association of America. Certified as a nutritional counselor by American Association of Nutrition Counselors, her mission is to make fitness a fun and healthy habit.
Nicola Wright is in her element searching for healthy foods in Bakersfield. She is a fitness and nutrition coach, Turbo Kick instructor, WarmLine volunteer and contributor “Get Fit With Nicola” on the 101.5 KGFM morning show. Nicola, a native of Vancouver, B.C., moved to Bakersfield 11 years ago with her husband and has grown to enjoy the dry and sunny weather, but will never give up her vacation to the Pacific Northwest in the heat of the summer. She and her husband have a 10-year-old son, an 8-year-old daughter and two beloved senior dogs.
DESSERT We finished our incredible lunch by indulging in Wendy’s homemade vegan chocolate ganache and multi-seed nut bar with cacao chocolate drizzle. Both were sinfully decadent and will leave you speechless, wondering how something that tastes so good could possibly be healthy. Chuck mentioned that of all the items offered at Nature’s Market, these desserts were definitely two of the store’s most popular items.
Wheatgrass shots
February 2014 · bwellmagazine.com
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healthy bites calorie count Ghirardelli Milk Chocolate & Caramel Filled Squares 3 squares/220 calories/12 grams fat Justin’s Organic Milk Chocolate Peanut Butter Cups 2 cups 200 calories 14 grams fat
5
2
Godiva Dark Chocolate Truffles 4 pieces/200 calories/12 grams fat
Ferrero Rocher Hazelnut Chocolates 3 pieces/220 calories/16 grams fat Ferrero Rocher Hazelnut Chocolates 3 pieces/220 calories/16 grams fat
7
Valentine’s Day Chocolates 8 Chocolates under 230 Calories Godiva Dark Chocolate Truffles 4 pieces/200 calories/12 grams fat
Hershey’s Milk Chocolate Kisses 9 pieces/200 calories/12 grams fat
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B Well Magazine · February 2014
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........................ EXPERT CONNECT .......................... What basic information should I know about living with a prosthetic leg? What materials are used to make a prosthetic leg? The prosthetic socket (the part that the amputated limb goes into) is generally made of a carbon fiber weave, layers of fiberglass and cotton. The weave is held together with an acrylic laminating resin and formed under vacuum. This creates an extremely lightweight and strong socket. The “bones� of the prosthesis or the internal components are usually constructed of aluminum, stainless steel or titanium depending on the weight and activity level of the patient. Most prosthetic knees utilize a frame that is composed of one of these three metals; however, in many cases, they have hydraulic (fluid) or pneumatic (air) cylinders to control
the knee. The use of carbon fiber prosthetic feet has made them not only very light but also very flexible and energy efficient. These carbon springs propel the patient forward with every step they take.
How much does an artificial leg weigh? The weight of an artificial limb will depend on the type of limb and the components, but on average, a below knee prosthetic weighs four pounds and an above knee prosthetic weighs eight pounds. A natural leg is approximately 1/6 of your body weight.
How long does a prosthetic leg last? Depending on age, activi-
ty level and growth, the prosthesis can
last anywhere from several months to several years. In the early stages after limb loss, many changes occur in the residual limb that can lead to shrinking of the limb. The greatest amount of volume loss occurs within the first six months following amputation. This may require socket changes, the addition of socks, or changes in the alignment and/or replacement of the socket. Later on, increased activity levels and desire for additional function can necessitate a change in the prosthetic or its parts. Once the prosthesis is comfortably adjusted and the patient is functioning at the desired level of activity, the prosthesis needs only minor repairs or maintenance and can last for an average of three years.
Logan M. Newton, B.O.C.O. Board Certified Orthotist
2624 F Street (661) 323-5944 ACHILLESPO.COM This article is brought to you by Achilles Prosthetics and Orthotics February 2014 ¡ bwellmagazine.com
49
healthy bites chew on this
Grapefruit are in season
COMPILED BY EDUARDO GAMEZ
The most common form is the Florida grapefruit, which comes in various colors like ruby red, pink, white and golden. They usually range four to six inches in diameter and are characterized by a tart taste with an underlying sweetness.
SELECT: The fruit should be firm and springy. The heavier the grapefruit, the juicier it is. Also, never buy more than you need. This citrus is best consumed within two weeks of purchasing or picking. STORE: It is best to store a grapefruit in the refrigerator as a slight chill brings out more flavor.
PREP: Grapefruit can be cut into halves, peeled or even juiced as an alternative to the typical orange.
FUN FACTS: · It is suggested that the grapefruit acquired its name due to its resemblance of large yellow grapes that grow in clusters. · Fresh grapefruit from California and Arizona are available all year and come in several colors, including pink, red, white and golden. · A grapefruit is 75% juice. One medium grapefruit will give you 2/3 of a cup of fresh-squeezed juice. · Grapefruit juice freshly squeezed and covered in the refrigerator will retain 98% of its vitamin C for up to a week. · Grapefruit has a low impact on blood sugar, making it perfect for diabetics.
Nutrition Facts: 1 grapefruit = 41 cal., 0.1g fat, 8.9g sugar, 73% vitamin C, 24% vitamin A
grapefruit avocado salad
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B Well Magazine · February 2014
grapefruit banana oatmeal smoothie
grilled grapefruit
Avocado-Grapefruit Salad (marthastewart.com)
Ingredients 1/2 cup plus 2 teaspoons lemon juice (2 lemons) 2 avocados, halved lengthwise and pitted 2 red grapefruit 3/4 teaspoons coarse salt 2 tablespoons chopped fresh tarragon, plus more for garnish Freshly ground pepper 1/4 cup olive oil Lime wedges, for serving
Directions Brush 2 teaspoons lemon juice over flesh of avocados; set aside. Remove peel and pith from grapefruit using a sharp paring knife. Working over a medium bowl to catch the juice, carefully carve out segments from between membranes. Transfer grapefruit segments to a small bowl; set aside. Reserve juice in bowl. Add 1/4 cup lemon juice, salt and tarragon to the grapefruit juice; season with pepper. Whisk in oil in a slow, steady stream. Add grapefruit sections; toss gently just to coat. Place each avo- cado half on a plate. Top with grape fruit mixture, dividing evenly. Garnish with tarragon. Serve with lime wedges.
Pink Grapefruit "Margarita" (marthastewart.com)
Ingredients 2 tablespoons colored sanding sugar 1 lime 6 teaspoons pomegranate syrup or grenadine 1½ cups pink grapefruit juice Directions Place sanding sugar in a shallow dish or plate. Slice six thin rounds from the middle of lime; set aside. Rub lime wedge around rims of six glasses; dip each rim in sugar to coat. Pour 1 teaspoon of pomegranate syrup into bottom of each glass. Place grapefruit juice and 2 cups ice cubes in a blender. Process on high speed until ice is crushed. Pour frozen mixture into glasses, and stir to combine with syrup. Garnish with reserved lime rounds, and serve immediately.
Sources: sunkist.com, thenibble.com, whfoods.com
America is the world’s largest consumer of grapefruit, so it’s natural that this fruit is typically grown in the sunny states of Arizona, California, Florida and Texas. The grapefruit is described as a hybrid between the pomelo and a sweet orange. Originally referred to as the “forbidden fruit,” the first modern-day grapefruits were produced in Barbados and eventually cultivated in the Caribbean islands and Jamaica during the 18th century. Grapefruit didn’t show up in the United States until 1823, and was seen as unusual and an impediment due to its thick skin.
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wellness & wonder real success stories
Two Young Adults Learning to Live Independently with
Autism WRITTEN BY KELLY DAMIAN
Contributed Photo
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B Well Magazine 路 February 2014
GRANT About 1 in 88 American children have been identified with an autism spectrum disorder (ASD), according to the Centers for Disease Control. Some of children have very mild symptoms that improve over time, but others are severely affected and will need constant support and care during their lives. Grant Davenport and Josh Santucci share their stories of living successful lives on different ends of the autistic spectrum.
COLLEGE LIFE
“
Contributed Photo
Grant Davenport, 20, is a student in the Transition to Independent Living Program (TIL) at Taft College. During the week, he lives in the dorms, attends classes and works at a part-time job. He takes the bus home on the weekends, and on Saturday mornings, he practices archery at the Kern County Gun Club. With two years of experience under his belt, he has become quite successful at the sport, and he has the Junior Olympic Archery medals to prove it.
Most high-functioning people are very intelligent, but all of their intelligence is trapped in their heads.” — Lisa Davenport
A young man of varied and intense interests, Grant is professorial when he talks about archery, astronomy, Greek mythology and even Yu-Gi-Oh cards. He has an affinity for letters and numbers and learned to read when he was 2 years old. As a young child, he was a fan of “Wheel of Fortune” and “Jeopardy.” Because Grant has Asperger’s syndrome, communicating appropriately can be a challenge. Sometimes he paces and talks to himself, behaviors that can puzzle people who don’t know him. His mother, Lisa Davenport, worries that sometimes people rush to judge him and assume that Grant has a low IQ. The reality is quite the opposite. When Grant graduated from Stockdale High School, he was awarded a Golden State Seal Merit Diploma.
PEACE AFTER A STORM OF CHANGE At the age of 23, Josh Santucci is a bit of a sports nut. He likes playing tennis, basketball, catch and kickball. His favorite baseball team is the Yankees. Once a week, Josh rides the city bus. He takes the longest route possible and, looking out the window, shuttling along the streets of Bakersfield, he is on top of the world. Josh’s mother, Claudia Bouse, was young and unmarried when she had him. She didn't know anything about raising a child with special needs, but she knew that she loved her son without reservation and wanted him to have the best life possible. With very few resources, she navigated the health care system, fighting to get an accurate diagnosis and appropriate treatment for her son.
“Most high-functioning people are very intelligent,” Lisa said. “But all of their intelligence is trapped in their heads.”
“I learned that you have to be aggressive,” she said. “I learned to say, ‘I need to speak to your supervisor.’”
Outgoing and extroverted herself, Lisa used to worry about the time Grant spent by himself. Through the years, she came to understand that being alone makes her son feel happy. As Grant explains it, “I relate to the cat. Cats act like people with Asperger’s.”
Josh was eventually diagnosed with autism and mild cerebral palsy. As he grew, some years were great. Claudia discovered that the more she, therapists and teachers worked with him, the more Josh improved.
Like many 20-year-olds, Grant has wide-ranging ideas for future careers. He can see himself becoming a baker or possibly an actor. (He developed an interest in acting after he played a milkman in a movie during a summer at Inclusion Film.)
The year that he turned 21 was exceptionally difficult. When school let out for the summer, Josh descended into self-destructive behaviors. Claudia had to accept the fact that her son was now a man and, for the first time in his life, he needed care beyond what she could provide. (Continued on page 54)
Photo: April Massirio
Whatever career Grant pursues, Lisa is proud of his accomplishments so far and is excited for what lies ahead.
Other years were incredibly difficult as Josh spiraled into severe behaviors: biting, breaking things and getting lost in tantrums that lasted for hours.
February 2014 · bwellmagazine.com
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wellness & wonder real success stories
“
I learned that you have to be aggressive ... I learned to say, ‘I need to speak to your supervisor.’ ”
— Claudia Bouse on getting Josh diagnosed
JOSH
Photo: April Massirio
John Owens, M.D.
(Continued from page 53)
First, Josh was placed in a group home. Three months later, he was moved to a psychiatric hospital. During his nine-month stay at the hospital, Claudia’s search for the right placement for her son became increasingly desperate. Locked indoors with other patients, Josh was miserable. To make matters worse, the only alternative offered by Kern Regional Center was to have Josh evaluated for an institution in Porterville. Claudia knew that Josh thrives in the outdoors. He loves animals and children. In the right conditions, he can be sociable and friendly. After much consideration, Claudia went against professional recommendations and enrolled him in the Supported Living Services program through Valley Achievement Center. Josh now lives in his own house where Claudia checks on him regularly. On weekdays he spends his afternoons at Valley Achievement Center where he has lunch with his friends, works in the garden, does puzzles and sometimes works out in the exercise room. Five rotating caretakers work with Josh and meet with his family quarterly to discuss his goals and progress. The change in Josh has been dramatic. Before the holidays, Claudia visited him at Valley Achievement Center. During their visit, Josh’s little brother Alex, now a preschooler, sat in his lap for an hour – a bit of normalcy that everyone was grateful for. Transitioning Josh to independent living has taken time and patience. Claudia had to step back and give him his space, but today he is the relaxed and healthy young man she always knew he could be.
4000 Physicians Blvd, E-211 Bakersfield, CA 93301
(661) 401-2000 www.johnowensmd.com
John Owens M.D.
Laura Valenzuela MSN, NP-C
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Dr. Thomas Armstrong Bakersfield’s Leader in Dental Sleep Apnea and Snoring Solutions 2100 18th Street, Bakersfield, CA 93301 • www.bakersfieldsmiles.com
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EXPERT CONNECT
........................
Are you unhappy with dark circles or fat bulges under your eyes? The loss of fat from the face is another unfortunate process of aging, and it happens to everyone but at different rates and severities. Take a moment to look at a 5-year-old’s face; you will see a face full of fat and tight skin. Now, look at someone in his or her 20s, and you will notice the fat decrease in the face, indicated by lowered volume accompanied by an increase in droopiness of facial tissues and wrinkles. Now, examine someone in his or her 80s, and the fat-loss in the face is so severe that the skin is practically laying on the bone, and they have a skeletal appearance with significant wrinkles.
Q: WHAT IS THE REASON FOR THE DARK CIRCLES UNDER MY EYES? The process of fat-loss occurs initially from under the eyes and will progress gradually to the cheeks and to the lower face. The dark circles are caused by hollowness due to loss of fat under the eye, which allows the color of the deeper tissue to be visible. This creates a shadow under the eye that adds to an unpleasant appearance. Many people also notice the increased amount of wrinkles in this area with fatloss. Q: WHAT ARE MY TREATMENT OPTIONS? Old school methods that addressed this issue were removal of the bulge under the eye via surgery, under general anesthesia, which would result in problems, such as droopiness of the lower eyelid and worsening of the hollowness and dark circles.
Dr. Kerendian uses the latest, most effective technique to address this issue. While this approach does not require serious surgery, it is performed in the office under a local anesthesia for two hours or less. Dr. Kerendian utilizes your own unwanted body fat, which contains stem cells. After special preparation, he transfers it to the area in the face and under the eyes that have lost the fat. This safe and effective method has minimal to no downtime, and the results are instant. Results may vary among patients; however, because it contains your stem cells, often the results may be permanent. Dr. Kerendian has extensive experience in this procedure, which has resulted in hundreds of satisfied patients.
Desired Beauty Surgical & Medical Center
desiredbeauty.com (661) 327-4400 2020 21st Street Bakersfield, CA 93301
Dr. Farzin Kerendian
(310) 274-4900 Century City Medical Plaza 2080 Century Park East #607 Century City, CA 90067
This article is brought to you by Desired Beauty Surgical & Medical Center February 2014 · bwellmagazine.com
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wellness & wonder your body
{fun & interesting facts about sleep}
CONTRIBUTED BY AL BENSUSEN, OWNER OF SANDMAN SLEEP LAB
33% of people who drink four or more caffeinated beverages daily are designated at risk for sleep apnea — a disorder in which breathing is interrupted briefly and repeatedly. Chronic snoring can be an indicator.
Studies indicate that sleep deprivation is linked with lower libido and less interest in sex in both men and women. Sometimes to spice things up, you need to start by resting.
Sleeping directly after learning something new will improve your ability to remember it effectively.
New parents lose a total of six months of sleep during the first couple years of childcare.
Lack of sleep can raise the sensation of hunger by 25%. By sleeping more, you can eat more and burn more calories.
Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the Internet.
Men are more likely than women to drive while drowsy (56% vs. 45%), and men are almost twice as likely as women to fall asleep while driving (22% vs. 12%).
Studies show that regularly sleeping too little (six hours or less) or regularly sleeping too much (more than nine hours) is associated with a shorter lifespan! That’s why seven to eight hours is ideal.
Sleep is just as important as diet and exercise.
A study of sleep breathing disorders and cancer mortality shows an association between sleep apnea and an increase in your chance of dying from cancer.
Brought to you by
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The less you sleep, the more your genes contribute to how much you weigh. The more you sleep, the less your genes determine how much you weigh and the more you can control your weight.
Regular exercise aids in falling asleep easier and helps people sleep sounder. However, sporadic exercise or working out right before bed will make falling asleep much more difficult.
........................
EXPERT CONNECT
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I HAVE BEEN USING THE SAME CPAP MASK FOR AWHILE. Can I REPLACE IT WITH A DIFFERENT MODEL? Q: If I have a CPAP prescription, do I need a separate prescription to purchase replacement parts for masks or machines? Your current prescription from your physician should be adequate. Q: How do I know if the mask I want will work with my CPAP machine? All masks are interchangeable with any CPAP. There are more than 60 different CPAP masks available, including large and small sizes and ones that cover your nose only or your nose and mouth. Q: How long does a CPAP machine last? How long does a CPAP mask last before I should replace it? A good CPAP should last for several years if proper maintenance is followed. CPAP masks should be replaced every three months for proper treatment. Q: I don’t need a new CPAP masks, but I do need replacement parts for my CPAP mask and machine; can I buy them here? We offer new complete CPAP masks and CPAP machine packages as well as CPAP parts and accessories for your existing CPAP equipment.
(661) 395-0471 2030 Truxtun Avenue
This article is brought to you by Sandman Sleep Labs February 2014 · bwellmagazine.com
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wellness & wonder what happens when..
{recommendations to consider before starting a body cleanse or detox} CONTRIBUTED BY LEIGH POZAS, CPT & OWNER OF TOTAL WOMAN FITNESS CENTERS
Cleansing has become increasingly popular in recent years, but it is certainly not new to humans, who have practiced cleanses throughout history. But in these modern, technological times, we’ve put a new spin on an old practice. With many kinds of cleanses on the market, it can be confusing and overwhelming to decipher which cleanse, which method or which product is the best. Here’s an introduction to help guide you through the cleansing process.
TYPES OF CLEANSES Cleanses range from threeday fasts with only drinks or juices for nutrition, to one, two or three-week programs. Quick fixes may seem attractive, but they aren’t very effective and are more difficult than they appear. I recommend a longer, more nutritious whole foods cleanse that idealy lasts three weeks. These programs help cleanse or detoxify the body by gently removing toxins that we accumulate from the food — or food-like products — that we eat, junk that we drink, and environmental toxins that we breathe and absorb through our skin. The liver is the body’s natural detoxifier, but it could use some help sometimes. THE IDEAL CLEANSE Two whole food cleanses that I recommend are the “Ultimate Reset” by Beachbody (you can order it at ultimatereset.com/ totalwomanfit) and the “Clean” or “Clean Gut” programs by physician Alejandro Junger. These are both sensible programs that help the body repair itself, heal and generally promote good health. Each program is three weeks long, but there are still significant benefits to only completing week one and/ or week two. But don’t jump into these programs quickly or take them lightly. Preparation and commitment are important to achieve your desired results.
WHY CLEANSING IS GOOD The accumulation of toxins is normal, and even people with the best diets will build up toxic sludge in the body from factors beyond their control. The air we breathe (especially here in the valley), and the chemicals that surround us from cleaning products and fibers in carpet and furniture cause this accumulation. Spending a few weeks “cleaning up” the body a couple of times a year or even seasonally is a great idea. Anytime you feel yourself getting sluggish, irritable or depressed, or feel brain fog setting in is a good time to rid your body of these toxins.
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WHAT YOU WILL EXPERIENCE Cleansing or detoxing is an intense process and each person will experience it differently. Sometimes, you have to get worse before you get better. Symptoms like headaches, fatigue, moodiness, skin eruptions, and changes in bowl movements or even body temperature are common, as well as food cravings. Emotions may run amuck during a cleanse. Often, emotions that were stored away manifest and are cleaned out along with toxins.
HAVING A SUPPORT SYSTEM IS KEY Having a good support team is helpful to a successful cleanse. Share what you are doing with the people you share your life with. Ask them to help you through it and to understand that you may be emotional, cranky, tired or hungry, but those reactions are normal. TWO-SECOND TIP: Expect and accept the good with the bad. In the end, the cleanse will be worth it & you will feel great, clean, restored & rejuvenated.
wellness & wonder life's questions answered
{what protein powder is right for me?}
CONTRIBUTED BY JERRY TEIXEIRA, GENERAL MANAGER AT BAKERSFIELD SPORTS NUTRITION
Protein is an essential nutrient in the human diet. Amino acids, the building blocks of protein, are utilized in nearly every biological process within the body. Optimal muscle recovery, satiety, reduced body fat mass and a reduction in cholesterol are few of the benefits of getting enough protein. In addition to nutritious whole foods, a quality protein powder can be a convenient way to ensure optimal protein consumption for any lifestyle. The sheer number of brands and types of proteins on the market can make choosing the perfect protein powder seem like a daunting task. But with a basic understanding of what each protein is best suited for, making your choice can be simple. Here are the pros of six different protein products.
Allergy Prone & Vegetarian
Recovery
NutraSumma Pea Protein
Aftershock Aftershock combines a full spectrum of recovery-based ingredients with rapidly digesting whey. Each serving is packed with glutamine, a fully dose of joint support formula, key vitamins and minerals, electrolytes and a novel carbohydrate blend. The most comprehensive recovery protein on the market, Aftershock will drastically enhance your ability to recover quickly from even the most grueling workouts. Bakersfield Sports Price: 2.64 lbs. for $33.99
Ideal for individuals who want to avoid animal-sourced proteins or people with food allergies. Boasting an amino acid profile closely resembling that of whey protein, NutraSumma Pea Protein is the perfect way to support the building and maintaining of lean muscle. Bakersfield Sports Price: 2.02 lbs. for $24.99
Energy & Fat-Loss
Before or After Workout
Hexapro
Hyperwhey
A cold temperature processed, undenatured protein blend. Fortified with omega-3 from flax seed, coconut oil for natural energy and CLA for natural fat-loss. This is loaded with 4 grams of dietary fiber and 25 grams of protein per serving. Hexapro makes an ideal meal replacement. Bakersfield Sports Price: 5 lbs. for $59.99
Quickly digesting and ideal to use before and after a workout. Studies have shown that whey protein reduces post-consumption triglycerides and, over time, reduces total cholesterol as well as increases highdensity lipoprotein (HDL — good cholesterol). Bakersfield Sports Price: 5 lbs. for $52.99
High Protein Isoflex
Lean Protein Muscle Egg (No Yolk Egg Whites) Egg whites add additional lean protein to any diet. Flash pasteurized, you can safely drink these right out of the jug and with six amazing flavors ranging from vanilla to chocolate caramel, you will want to! Great for cooking. Bakersfield Sports Price: Half gallon for $19.99
A pure whey protein isolate, this is the highest percentage of protein by volume available. With zero sugar, less than 1 gram total of carbohydrates, zero cholesterol and 27 grams of protein for only 115 calories, this is the leanest protein you can buy. Perfect for a reduced calorie diet. Bakersfield Sports Price: 2 lbs. for $37.99
wellness & wonder gardening Planting a
Salsa Garden
CONTRIBUTED BY KATHY ROBINSON of ROBBY’S NURSERY & CALICO GARDENS
Is the warmer weather making you antsy to get outside and start planting fruits and vegetables? If so, have you considered a salsa garden for spring? You may need to go in stages as weather permits, but to get started, prep all the soil with good organic mulch like Gardner & Bloome’s Harvest Supreme. By the end of February, our tomato enthusiasts are “chomping at the bit” to begin their planting. The back row of your garden could contain your tomatoes. Be sure to leave room for towers so plants can grow up them. Keep in mind that starting this early may require a frost cloth since the temperature still drops at night. Onions and garlic can go in early without problems. At this time, radishes, carrots and many of your cool season plants can be added for another harvest before the heat hits. Peppers, cilantro, basil and tomatillos will have to wait until the nights are in the high 40s (usually not before midApril). These can go toward the front of the beds, as they will be added last.
Homemade Salsa INGREDIENTS 4 large tomatoes, diced 1/2 large onion, minced 3 cloves garlic, chopped 1/3 cup chopped fresh cilantro 1 jalapeno pepper, seeded and minced (more or less to taste) 2 tablespoons fresh lime juice Salt to taste
Other early springtime fruits and veggies are artichokes, rhubarb, asparagus, strawberries, potatoes, berries, grapes and many herbs. As you can see, there is quite a selection of fun edibles that can be grown this time of year. If you are planting in pots or raised beds, use a complete potting soil like Kellogg’s Premium Potting Soil. Just remember to feed your garden once a month with E.B. Stone Organic Tomato & Vegetable Food.
DIRECTIONS Combine tomatoes, onion, garlic, cilantro and lime juice. Gradually add jalapenos in 2 teaspoons at a time, tasting after each addition to see how hot the salsa has become. Jalapeno peppers vary in heat, so it is important to taste the salsa to ensure you do not make it too hot to handle. Salt to taste.
4x4 Salsa Garden Plan
For extra help, check out Robby’s Nursery & Calico Gardens’ free veggie seminar at 1 p.m. Feb 15. Bring your questions and a notebook!
Area 1 | Cilantro & Onions • 4 Cilantro • 22 Red onions • 10 White onions (we used Georgia Sweet) Area 2 | Peppers • 1 Jalapeno pepper (with cage or trellis) • 1 Red Bell pepper (with cage or trellis) Area 3 | Tomatoes/Tomatillos Choose either tomatoes or tomatillos. You must have two tomatillo plants for cross-pollination.
f
• 2 large red tomatoes (such as Celebrity or Amelia, with cage or trellis) • 2 Tomatillos (with cage or trellis) source: bonnieplants.com
SPONSORED BY ROBBY’S NURSERY & CALICO GARDENS — 4002 TERRACOTTA COURT. — 588-0859
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creating awareness some kind of wonderful
{Jacob Panero-A Well-Rounded Man Giving Back for the Greater Good} WRITTEN BY CHELSEA BREWER
PHOTOGRAPH BY APRIL MASSIRIO
Jacob Panero has quite a few accomplishments under his belt. A family man with a wife and three kids, this honors graduate from UC Davis is co-owner and chief operating officer at Varner Bros. Inc., and is faithful in his god and church. An even greater accomplishment is his amazing dedication to helping others less fortunate. With either the help of his friends and family, or through his company, Jacob has made giving back a top priority in his daily life. Jacob’s commitment to serving others was instilled in him at a young age by his parents. He was taught that he had a responsibility to put others before himself. “My grandfather quotes the Chinese Proverb, ‘It is better to light one candle than curse the darkness,’” he said. “To make a difference, it takes a conscious effort by individuals.” The 32-year-old surrounds himself with others who support and respect this way of life. “There are very few people I’m around that haven’t made serving a priority,” he said. For starters, Jacob and his wife, Nicole, are involved in many Christian organizations, both locally and globally, and can be found on most Sundays teaching children’s classes at RiverLakes Community Church. On Tuesday evenings, you’ll find Jacob with other selfless men and women of the Oildale LIFT program, who help more than 200 underprivileged people at 325 Roberts Lane, a location known as “The Pit.” The owner of the building allows the group to meet in the parking lot to provide Christian music and family-friendly fellowship to those who gather. Jacob
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got involved in 2012, and usually spends one to two hours there each week. The LIFT program helps provide clothing and blankets and among other things, to those in need. Jacob is also on the Bakersfield Memorial Hospital Foundation Board, helping to meet community needs in health care. He serves on Cal State Bakersfield’s Executive Advisory Council and helps with guidance for the School of Business and Public Administration. Because of his trade (waste management and recycling), he also participates in recycling and cleanup programs associated with Relay For Life, Adopt-A-Highway and the Greater Bakersfield Green Expo.
“To make a difference, it takes a conscious effort by individuals.” But Jacob’s interests don’t just lie within local organizations. He and his family support the Global Family, a nonprofit organization dedicated to providing education and care for children in impoverished areas. The organization also has the Daughter Project, a program that helps to prevent young girls from falling victim to human trafficking. Another well-known organization that Jacob will soon be participating in is Locks of Love, which is dedicated to making wigs from real human hair for children suffering from long-term hair loss from any medical diagnosis. He even got his 5-year-old son Tristan involved. “My son and I have been growing out our hair in conjunction with a
work project. We planned on donating the hair when our sister company, Metropolitan Recycling, LLC, was done constructing a recycling facility. It should be done in February, but my son couldn’t stand the long hair, so he cut it and donated it recently,” he said. A man this dedicated to serving others is more than just a man. He is a wonderful human being, committed to making this community and, maybe even the world, a better place. In his free time, he and Nicole (whom he met at crosscountry practice in high school) enjoy running and working out together, while their favorite activity with their kids is squeezing in a 15-minute dance party right before bedtime. “I am just as flawed as anyone else, but strive to be more like Jesus Christ. As long as I succeed in that, I will succeed as a parent, spouse, friend and co-worker.”
Jacob’s Words of Wisdom on Giving Back
“
‘We make a living by what we get, but we make a life by what we give.’ This Winston Churchill quote hits deep when we examine how we spend our free time.”
“
We all need some rest and relaxation, but I don’t want my life to be defined by my own recreation.”
“
When I know that I put in my time for others first — time that really did good for someone — when I get some me time it truly feels earned.”
“
There’s no wrong way to donate your time or money.”
“
It takes true selflessness to continually serve and expect nothing in return.”
creating awareness b the cause
{Bakersfield Police Activities League: ‘Bonding Cops & Kids’} WRITTEN BY CHELSEA BREWER
For many working-class families, afterschool child care may not be an option. And if parents or guardians are not around to supervise, there are a lot of things young kids and teens do after school that can lead to trouble. Statistics show that between the hours of 2:30 to 5:30 p.m., kids are more likely to become involved in crime. During these three short hours, kids are out of school for the day while most parents are still at work, leaving their children to care for themselves. But staying out of trouble is much easier when kids have a safe place to go. The Bakersfield Police Activities League (PAL) is just the place for kids to visit, particularly for youth living in southeast and east Bakersfield. Inside this humblelooking building is a world of opportunity for any kid wanting to stay off the streets and get involved with almost any activity they can imagine. From sports to arts and anything in between, odds are a kid will find something fun to do and make great friends in the process. Kyle Ursery, the director of Bakersfield’s PAL, has been with the program since March 2013. “I’m really glad I got involved,” he said. “I’m trying to make things better for these kids.” Baseball, basketball, soccer, video games, a pool table — the list of activities goes on and on. They also have a study room filled with plenty of tables and comfy chairs where kids can do homework, get help from an on-site tutor, or just sit and read in a warm spot until it’s time to go home. “I would love to get every kid around this area involved in something,” Ursery said. “The kids on this side of town have it harder than most. I want them to feel safe all the time.” All a kid has to do is show up and say they want to hang out. They’ll be welcomed in and allowed to study, play air hockey or get involved in any of the many athletic activities offered there.
PAL’s most successful annual fundraiser: The Battle of the Badges, which is open to the public. Participants include law enforcement and military. But PAL doesn’t just rely on fundraising events and volunteers. A majority of the program operates because of donations. “It’s always coming down to money,” said Ursery. “We will take any donation. From toilet paper, offices supplies or just come down and buy a tumbler cup, we’ll take it.” The staff at PAL is on the lookout for new programs and ideas. “Any little thing that’s different than what’s out there is what we want to get the kids in here,” said Ursery. “Anything to draw the kids in from the streets.”
“The kids on this side of
town have it harder than most. I want them to feel safe all the time. -Kyle Ursery
”
For people interested in volunteering, simply stop by and fill out a packet. Or you can call the office for more information.
Talking numbers
1 FULL-TIME TUTOR 4 STEADY VOLUNTEERS
2
BOXING RINGS IN THE BOXING ROOM
DONATION $10 MONETARY FOR A PAL TUMBLER CUP
3 2
HOURS A DAY THE FACILITIES ARE AVAILABLE TO KIDS
FORMER PAL STUDENTS WHO ARE NOW PAL STAFF MEMBERS
20
3
YEARS PAL HAS BEEN RUNNING IN BAKERSFIELD MAJOR ANNUAL FUNDRAISING EVENTS
10-20
BOUTS IN THE BIGGEST FUNDRAISER FOR THE CENTER — BATTLE OF THE BADGES
Police u Bakersfield Activities League Info Address: 301 E. Fourth St. Phone: 283-8880 Website: bakersfieldpal.org Facebook search: Bakersfield Police Activities League Hours: Open 2 to 5:30 p.m.
One of the more popular activities is boxing. The kids have their own boxing league and begin training around the fall. Two boxers get picked to compete in
February 2014 · bwellmagazine.com
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MR. TOAD'S WILD RUN DECEMBER 7 HELD AT HART PARK PHOTOS BY BRIAN N. WILLHITE
Skye Grass & Amanda Gingerich
Avital Anders & Tricia Berman
John Kawai, Joel Andersen, Patrick Benitez, Sophia Ruiz & Phoebe Hernandez
Tim, Amanda & Ted Swanson
Scott & Lori Park, Cindy Ingalls & Jaye Pruett
Richard Walton & Herve Pastre
Chris Nielsen & Ben Walker
Jennifer Sweet-Farness & Oscar Villanueva
Sid & Karen Fulce
2 9 0 0 C AT T L E D R I V E B A K E R S F I E L D, C A 9 3 3 0 4 • 6 6 1 . 8 4 3 . 7 8 8 8 • F I AT U S A O F B A K E R S F I E L D. C O M
SO-CAL PRESTIGE CYCLOCROSS SERIES DECEMBER 7 HELD AT HART PARK PHOTOS BY BRIAN N. WILLHITE
Franziska Williams, Rara, Joanne Rosenthal & Buddy
Kristabel Garcia-Diaz, Payton Jenkins & Ernest Garcia-Diaz
Dawn & Lindsey Hendersen
Bailey &Vince Eckles
Carl Crawford, Craig Hendersen & Christian Hendersen
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David Rous
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CHRYSLER JEEP® W W W. D R I V E C J . C O M
David Womack, Sharon Peters & Randy Miller
Dennis Ragsdale & Rosie Jones
Susan McKenna & Linda Ephrom
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BAKERSFIELD
CHRYSLER JEEP
®
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B WELL/FIT FOR LIFE'S 500 REP/5K BENEFITING TOYS FOR TOTS DECEMBER 14 HELD AT YOKUTS PARK PHOTOS BY APRIL MASSIRIO
Riley Brayden, Alec Brown & Alexander Gerber
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BAKERSFIELD
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Fit For Life Gym Staff
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BMW of Bakersfield
POLAR BEAR PLUNGE JANUARY 1 HELD AT MCMURTREY AQUATIC CENTER PHOTOS BY BRIAN N. WILLHITE
5400 Gasoline Alley 路 Bakersfield, CA 661.396.4040 bmwbakersfield.com
Willy & Glenn Bland
Mathew & Randi Patrick
Abby & Samantha Olivarez, Chele Smith & Alex Olivarez
Ethan Sutton, Bayleigh, Dianne, Ben & Eddie Ochoa
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Johnpaul LAFever, Jack Waguespack, Larry & Calise O'Rourke, Ellie & Gino LAFever
Meggy & Elijah Harris, Shelby Himes, Mary Gonzalez, Ty Harris & Lynn Porter
Ty Minor & Gene Procell
The New BMW 320i
THE NEW BMW 320i.
MSRP STARTING AT $32,500.
5400 Gasoline Alley Dr. Bakersfield, CA 93313. (661) 396-4040
漏2013 BMW of North America, LLC. The BMW name, model names and logo are registered trademarks.
RIO BRAVO RUMBLE BENEFITING BIKE BAKERSFIELD JANUARY 18 HELD AT RIO BRAVO RANCH PHOTOS BY APRIL MASSIRIO
BMW of Bakersfield
5400 Gasoline Alley 路 Bakersfield, CA 661.396.4040 bmwbakersfield.com
Evie Elizalde, Erica Lopez & Olivia Garcia
Nelson & Arnold Viduya
Erica Lara-Gara, Rosa & Eladin Zermeno, Margaret Lara & Melissa Halcon
Chris, Abby, Xavier Jr. & Xavier Gonzalez Sr.
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Michael Jones & Jennifer Neubauer
Cheryl Story, Patrick & Gita Seymour
Hillary Haenes & Patrick Wells
Melanie Stevenson & Rosie Robles
The New BMW 320i
THE NEW BMW 320i.
MSRP STARTING AT $32,500.
5400 Gasoline Alley Dr. Bakersfield, CA 93313. (661) 396-4040
漏2013 BMW of North America, LLC. The BMW name, model names and logo are registered trademarks.
last look life & happiness
12stress-free tips to living life CONTRIBUTED BY SALLY BAKER
1| Find joy in simple things — they are all around you: Frost on the branches of a tree, the song of a bird, a baby’s belly laugh, the rich color of a piece of fabric. 2| Smile more, laugh more and be kind — it’s good medicine. You know friends who will make you laugh, so share fun events with them. Or volunteer your time to a worthy cause and it may lift your spirits.
3| Unplug! Turn off cellphones and learn to manage without social media for the evening. Avoid electronic stimulation for a while. 4| Be positive; it’s contagious. Find the good in folks. Most have something unique and wonderful to celebrate. 5| Give people the benefit of the doubt. Avoid jumping to conclusions because forgiveness is healthier and simpler than harboring festering accusations.
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6| Don’t obsess about small things. It probably isn’t really that important after all. Relax your attitude, try to be a little more open-minded and consider others’ points of view. 7| Listen more. Really listen and don’t interrupt. You may be able to contribute to the lives of those around you if you just take time to hear what they are saying. They may do the same for you one day. 8| Breathe. Take time each day to find peace by sitting in a calm place, closing your eyes and breathe. Cleansing, refreshing, calming, renewing breathing. Focus on the breath flowing in and out. Make it a daily habit. 9| Find a healthy way to exercise by doing something you enjoy. Surround yourself with friends who share similar goals and workout together. Physical exhaustion is the best stress lifter!
10| Simplify! It’s OK to say “no” sometimes. We can’t always be there for everyone. Over-booking ourselves can leave us feeling frazzled and stretched too thin. Simplify all areas of your life. Eliminate excess stuff. Donate and recycle regularly; it can be very cleansing. 11| Commit to being the best you can be from this day forward. We are only given one body, so nurture it. Keep it strong, feed it wisely, regularly attend doctor appointments and love your life. Working to maintain physical well-being will work wonders toward maintaining sturdy mental and emotional health.
12| Never give up your dream. Believe you can achieve it and then pursue it with passion. Don’t be afraid to try new things; you may find your path is one that you had never imagined. Progress with regard to all forms of health. Mental, emotional, physical and even spiritual health seems to be more evident when we learn to reinvent ourselves, attempt new things, tackle obstacles and reach for new goals.
4501 Wible Rd., Bakersfield t XBZBVUPNPUJWF DPN 4BMFT .PO 'SJ 4BU 4VO 4FSWJDF .PO 'SJ 4BU 1BSUT .PO 'SJ 4BU