Healthy Living 2018 by Signal

2018 YOUR YEAR OF

SPA T H E I V Y DAY S PA

B E S T DAY S PA SIX YEARS IN A ROW

YOUR WELLNES S PARTNER

IVY SPA MEMBERSHIP Enjoy all the benefits of Spa Membership for as low as $84/month! Three plans to choose from.

Wellness and promoting your self care is at the core of all we do. Enjoy the full Ivy Day Spa experience, from cozy robes and soothing soaks to relaxing treatments followed by sipping tea near the fireplace. Membership includes monthly treatment(s), 10% SAVINGS on all Ivy Spa menu items and retail products*, unlimited spa use Monday – Thursday, plus a complimentary Grotto Treatment during your birthday month! *May not be combined with other discounts. Not valid for purchase of gift cards.

Santa Clarita’s Most Luxurious Spa Experience! Full Amenities for Men & Women. MASSAGE • ADVANCED SKIN CARE • MANI/PEDI • THE GROTTO • SPA PACKAGES FIRE & ICE FACIAL • HYDRAFACIAL • DATE NIGHT • ULTIMATE EXPERIENCE • GIFTS Plus Botox/Juvederm/Vampire Facial with Certified Nurse Injector • Spa Lifestyle Store with unique products and gifts

S A N TA C L A R I TA ’ S P R E M I E R S PA

RESERVATIONS 661-260-1244 SPA MENU & INSTANT GIFTS — TheIvyDaySpa.com 24320 Town Center Drive #100, Valencia, CA

One of SCV’s most trusted Dentistries “Great dentist, we have been with them for more then 10 yrs! We are very excited they provide more services then ever before! Both of the Smudde’s do great work! Dr. Cho has managed my dental care & dental fears with great compassion, pain management & dental precision!” -Trudy Callahan “My whole family and I have gone to Drs. Al & Kelly Smudde ever since they began this practice 20 years ago. Their care has been fabulous in every way. It’s been wonderful to watch them grow and flourish into the outstanding practice they have worked so hard to have. Always personable, always professional, always skilled in the latest techniques and advancements, the Smudde’s and their entire staff are unmatched!” -Meg Walker

Santa Clarita Advanced Dentistry - Call Today for New Patient Specials! Phone (appointments): 661-279-6827 27450 Tourney Road, Suite #250, Valencia, CA 91355

CONTENTS FRUITS & VEGETABLES MAY LOWER RISK OF PAD HOW TO FIND THE RIGHT FITNESS FACILITY

STAFF EDITORIAL Special Sections Editor Eva Piccolo

epiccolo@signalscv.com 661-287-5593

BETTER SELF CARE WITH THE IVY DAY SPA

ADVERTISING

RESOLVE TO GET MORE SHUT-EYE? HERE ARE 4 SLEEP HACKS TO HELP

Multi-media Account Executives Maureen Daniels Michael Madigan Toni Sims

SAY GOODBYE TO WINTER BLUES WITH VITAMIN D-RICH FOODS WINNING ROUTINES FOR WARDING OFF WINTER WEIGHT GAIN WEIGHING IN ON EXERCISE VS. DIETING FOR BETTER WEIGHT LOSS RESULTS THE TRUTH ABOUT WHAT MAKES YOUR SKIN DRY & ITCHY IN THE WINTER WHAT IS A SEBORRHEIC KERATOSIS

Sales Assistant Courtney Briley CREATIVE Graphic Designer Joshua Fleck ADMINISTRATION Publisher Charles F. Champion II

FROM THE EDITOR

As we embrace 2018, we are once again reminded that our health and wellbeing should be first and foremost in our minds. I know that many of us think of these things all year round, but the New Year always seems to smack us in the face with this reality. A new year, a new you! Ask yourself, am I as healthy as I should be? Do I exercise regularly and eat a well-balanced diet? Although we try with our packed schedules and busy lives, there is always room for improvement. This month, we have included articles on how to find the right fitness facility, how to incorporate more fruits and vegetables into your diet, exercise and nutrition tips, and information on different businesses here in Santa Clarita that can help you lead a healthier lifestyle. Whatever your needs or concerns are, we hope you are inspired to make this the best year for the best YOU! Eva Piccolo Special Sections Editor The Signal

cchampion@signalscv.com 661-287-5515

Ken DePaola

kdepaola@signalscv.com

A PUBLICATION OF

FRUITS AND VEGETABLES MAY LOWER RISK OF PAD (MC) Pain in the lower extremities may be indicative of a condition called peripheral artery disease, or PAD. The National Heart, Lung, and Blood Institute says PAD occurs when plaque builds up in the arteries that carry blood to the limbs, head and organs, contributing to atherosclerosis, or a hardening of the arteries. Blocked blood flow and eventual limited oxygen supply to these areas can cause pain and numbness. When severe enough, PAD may lead to tissue death. Discomfort due to PAD usually occurs when a person is walking or exercising, because the muscles are not getting enough blood during these activities to meet their needs, says the American Heart Association. Those with diabetes may confuse pain with neuropathy, and the elderly may think

Santa Clarita Advanced Dentistry General, Cosmetic and Family Dentists located in Santa Clarita, CA Santa Clarita Advanced Dentistry is a state-of-theart dental practice providing award-winning care for patients of all ages in Valencia, California, and throughout the Santa Clarita Valley. Santa Clarita Advanced Dentistry features advanced technologies to offer the most innovative approaches of preventive, restorative, and cosmetic care and treatments. Each care plan is tailored to the needs of each patient for the best possible outcomes, ensuring the highest levels of satisfaction. The team at Santa Clarita Advanced Dentistry is dedicated to helping patients feel confident and comfortable during their care. Patients enjoy the creature comforts of free parking, WiFi, and beverages. Families can dip into the kids’ “treasure

chest” for a little extra fun. Santa Clarita Advanced Dentistry offers different payment methods to suit everyone’s needs. Monthly promotions, in-house dental savings plans, or no-interest financing options are available. The dentists and team at Santa Clarita Advanced Dentistry want to make oral health simple, convenient, and affordable for patients of all ages. Santa Clarita Advanced Dentistry is recognized as a leading provider of oral health care in Valencia, California. The practice is committed to supporting the communities it serves and actively contributes to local charities, schools, and other organizations. The practice offers weekday, evening, and Saturday hours.

Call us today to book your first appointment at 661-200-0682 or request an appointment online at www.YourValenciaDentist.com

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LIVING 2018 •

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No matter your game, we’ll get you back in it.

Who hasn’t wished that their injuries could be treated by the same doctors who have cared for pro sports teams? Now you can, with Facey Medical Group. Dr. Saif Usman’s experience treating Major League Soccer players can help you get back in your game, too. Tear your ACL? Need a joint replacement? Nobody knows knees like Dr. Charles Young. He’s helped restore movement to people of all ages, and he’s just one of the great doctors you’ll find beyond our doors. Give us a call to schedule your consultation.

Saif Usman, M.D. Sports Medicine Board Certified

Charles Young, M.D. Orthopedic Surgery Board Certified

23803 McBean Pkwy • Valencia • 661-481-2400 W W W. FA C E Y. C O M

1-844-MY-FACEY

Facey Medical Group doesn’t sell health insurance but choosing a Facey doctor for your care is easy. We accept most HMO, PPO, Medicare and Medicare Advantage health plans. Ask your insurance company how you can switch today. For a list of the health plans we currently contract with, visit our website at facey.com/insurance or call 1-844-MY-FACEY. Therapeutic treatments for injuries vary by sitiuation and 100% recovery is not always possible or guaranteed in any way. Speak with a doctor to learn what treatment options may be available for your situation.

FRUITS AND VEGETABLES CONT. pain from PAD is a normal sign of aging and stiffness. When undiagnosed, PAD can lead to further complications, including increased risk for heart attack, stroke, and coronary artery disease. Even amputation of a limb may be necessary. However, PAD is preventable when taking a few steps to improve diet. According to new research published by the American Heart Association, eating more fruits and vegetables may reduce the risk of developing PAD, which affects an estimated 8.5 million people in the United States alone. Researchers examined dietary data from roughly 3.7 million men and women, with an average age of 65. Approximately 6.3 percent of the subjects had PAD, and 29.2 percent indicated they ate three or more servings of fruits and vegetables each day. The discovery was those who reported eating three or more daily servings of fruits and vegetables had an 18

percent lower risk of PAD than those who reported eating less of these foods. The association between fruit and vegetable consumption and lower PAD risk remained even after accounting for age, gender, race, smoking status, and various cardiovascular risk factors. Saturated fats, trans-fats and sodium can contribute to the formation of plaques that lead to PAD. Replacing these foods with more vegetables and fruits that are naturally lower in saturated fats can help, as can increasing dietary fiber consumption. One way to incorporate these types of foods is to adhere to a Mediterranean diet, which offers high proportions of legumes, fruits, vegetables; moderate amounts of fish and dairy; and limited meat and meat products. Peripheral artery disease can be a warning sign of cardiovascular trouble. Altering ones diet may help naturally prevent or treat this condition. 

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At Sola, it’s all about changing the game. Leading the pack. Setting the gold standard. Beyond our top-notch studios, our 6,500+ dynamic salon professionals enjoy access to exclusive education events, online resources to inspire and motivate, and a community of like-minded, driven individuals. Be In Business for Yourself, Not By Yourself. We will help you with everything you need to build your business on your terms, including: • Comprehensive start-up/ongoing business support • Brand recognition from the leader in salon suites • Access to Sola exclusive education events, website and app • Sell the retail products you love and keep 100% of the profits • Manage your own schedule and set your own pricing • 24/7 access to your studio • Customize your space to fit your unique personality

Move-In Special: $400 retail package & 2 Weeks Free Rent OR 50% OFF Rent for First 6 Weeks Sola Salons Valencia is our newest location at: 24510 Town Center Drive #250 Valencia, CA 91355 Our first Sola location in the area has been in business for almost 6 years and is still going strong! Located at: 26615 Bouquet Canyon Rd. Santa Clarita, CA 91350 Contact us today to schedule a confidential tour of our beautiful salon suites 323-793-4089 or email AustinB@SolaSalons.com.

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HOW TO FIND THE RIGHT FITNESS FACILITY (MC) Joining a gym can be a great way to get healthy. Monthly gym membership fees may provide the motivation sedentary men and women need to get off the couch and pursue their fitness goals, and the right gym can foster a love of exercise that lasts a lifetime. Finding the right fitness facility is not necessarily as simple as signing up at the one nearest your home or office. Finding a facility that best suits you and your goals may require consideration of a host of factors.

PERSONAL GOALS

Fitness facilities are not all one and the same. Before shopping around for a facility, men and women should make a list of

their fitness goals and what theyâ&#x20AC;&#x2122;re looking for in a gym. Aspiring bodybuilders may want a facility with an array of free weights and strength training machines, while men and women whose ultimate goal is to lose weight may prefer facilities geared more toward cardiovascular training. The U.S. Department of Health and Human Services recommends adults participate in both strength and cardiovascular training, so facilities should provide both options. But some gyms may focus more heavily on strength training, while others may offer an extensive selection of cardiovascular equipment. Choose the facility that best aligns with your workout.

AMENITIES

Amenities are another important factor to consider when choosing a fitness facility. Facilities that offer a host of amenities like steam rooms, hot tubs and saunas might provide more motivation to visit the gym for adults accustomed if it’s not open when they’re available to inactive lifestyles. In addition, such to workout. Before shopping for a facilamenities might aid in adults recoveries. ity, men and women should write out a weekly schedule, making note of when they’ll be working out and making sure WORKOUT ALTERNATIVES to find a facility that accommodates that Men and women who have never schedule. been very enthusiastic about traditional Adults looking for a new fitness facility workouts may want to look for facilities should consider a host of factors to enthat offer more options than weightlift- sure they find one that best suits their ing and cardiovascular training. Many needs.  gyms host classes like yoga, Zumba and Pilates. Each of these are effective alternatives to more traditional workouts. When shopping around, look for facilities that offer classes for people of various skill levels, as exercises such as yoga can be very difficult for novices. Swimming is another effective alternative to traditional workouts, and many facilities have their own pools. Adults are more likely to exercise if they enjoy their workouts, so people who love to swim may want to limit their searches to facilities with swimming pools.

HOURS OF OPERATION

Hours of operation is another important factor that should not be overlooked. Working adults, especially those with families, may have very small windows of free time in which to exercise. Even if the most pristine and inviting facility won’t do men and women much good

BETTER SELF CARE WITH THE IVY DAY SPA BY MARTHA MICHAEL

early 20 percent of American adults get massages, at least once a year, according to the American Massage Therapy Association. And with millions turning to the comfort and relaxation of spa visits, you can safely conclude it has a power that goes beyond explanation. Staff members at The Ivy Day Spa in Valencia can not only explain the benefits of massage, they can also tell you why the treatments they offer go way beyond an hour or two on the massage table. Their goal is more than temporary relief from everyday stressors. Their mission is wellness. “We all like to get a massage to relax, but there are multiple levels of benefits and uses from it,” said Wendy Whitehead, spa director at The Ivy Day Spa. “What is offered is a combination of wellness and lifestyle, more than just spa treatments.” Owner Eric Smith has designed a retreat atmosphere, where guests gain deeper refreshment than the ordinary spa experience. The menu of options at Ivy Day Spa includes a range of luxury services meant to benefit them physically, emotionally and spiritually. From quiet time sipping a warm cup of tea to the soothing solitude of the rainfall shower, you’re invited to rest and make it a day of renewal. The Ivy Day Spa’s body polish, wrap and Swedish massage may be your treatment choice to address aching muscles and stress relief. And for some, a spa day is a point of connection, enjoying “The Grotto,” where you can receive a body moisturizing experience with friends or the one you love. Our professional skin care experts offer both traditional spa facials and advanced skin care treatments with clinical grade products. From exfoliating to toning, facial

treatments are customized to your specific skincare needs. The intensive Fire & Ice Facial is a local favorite; the gentle skin resurfacing provides visible results with no downtime. Clients at The Ivy Day Spa can choose from a full menu of facial treatments, including microdermabrasion, an anti-aging treatment, or any one of a number of peels. If head-to-toe beauty is your goal, you may want to enhance your visit with a manicure or pedicure. A skin-smoothing scrub, followed by a luxurious moisture treatment, prelude your trimming, buffing and polish of your choice. There is also eyelash extension service and a Spa Lifestyle Store, where you can complete your collection of beauty products for home use. But the benefits are more than skin deep at Ivy Day Spa. The main mission is to bring about natural healing through a holistic approach, maximizing relaxation, from the feel of plush robes, allowing time to unwind in the steam room or whirlpool bath, to lounging by the fireplace with a warm cup of tea. With 14 treatment rooms, spacious changing and bathing rooms for both men and women, a co-ed 2-story solarium, and unique social spa treatments in the Grotto, the entire experience is aimed at restoration. It’s this atmosphere that makes Ivy Day Spa more than a suburban getaway. It’s a destination for wellness. Smith believes in the healing power of massage and he shows it as a board member for the non-profit organization Integrative Touch for Kids in Tucson. The mission of ITK is to use integrative medicine to treat children with serious illnesses and their families, offering relief from pain, symptoms, and the stress of illness through gen-

tle touch, meditation and other forms of healing. ITK looks outside of the box for methods to inspire hope and strength for children and families who are weighed down by the effects of significant medical issues. Activities such as the butterfly and ladybug release program symbolize transformation and freedom from the weight of medical challenges. Therapies include bodywork, acupuncture, sound healing, energy therapies, play, art, and movement therapies. Healing circles bring families together for an afternoon with healing arts practitioners, and ITK hosts wellness weekends, retreats and hospital programs. Such health-inducing practices are reflected in Smith’s goals for The Ivy Day Spa. When Eric and his wife, Faye, were introduced to ITK by their neighbor, founder Shay Bider, they were moved by the results pediatric patients experienced through the

non-profit’s programs. “Emotionally, psychologically, spiritually – no one had the tools or resources to address that,” Bider explained. “That’s what we do now … first, we identify where the greatest point of suffering is. It might be pain, it might be they aren’t sleeping, it may be fear. From that place we start our therapeutic approach.” Smith is working with ITK to benefit those who need these therapies, while bringing that spirit to his own business. “He understands the bigger picture of wellness as a whole,” Bider said. “The therapy of touch can make a meaningful difference, and can be an important part of your health maintenance.” That underscores the purpose behind Ivy Day Spa’s expansive range of services for the Santa Clarita community. Like all Americans, local residents need time for relaxation on every level, in order to maximize their wellness. 

New Kaiser Permanente facility to open in Santa Clarita Specialty care, close to home Located at 26877 Tourney Road, this new facility will bring skilled surgical teams, specialty services, and urgent care to members of the community. Designed for comfort and convenience, Santa Clarita Medical Offices 2 are scheduled to open in early 2018. Kaiser Permanenteâ&#x20AC;&#x2122;s existing location in Santa Clarita will also continue to provide primary and specialty care.

kp.org/santaclarita

High-tech tools for personalized care Video and phone appointments Sick at home? Can’t find a babysitter? Phone or video visits are easy ways to connect with your doctor — whenever life happens. Easy check-in options Use your mobile device to check in the day before your appointment. Or check in when you arrive. You can use the self-serve kiosk, or a team member will greet you at the front door and check you in via tablet.

The new facility will bring skilled surgical teams and specialty services closer to home for members in the Santa Clarita community. The facility will offer a lab, pharmacy, and urgent care. Please note that all specialties listed below are offered by referral only. Cardiology

Coordinated care teams Kaiser Permanente doctors, nurses, and specialists are connected to you — and each other — by your electronic health record. This allows them to have real-time digital consultations with other caregivers, and get you answers faster.

Endocrinology

Exam room innovations Flat-screen monitors will make it easy for doctors to review your health information with you during your visit. There’s even seating in the exam room for your family members.

Imaging/radiology

General surgery Head and neck surgery Hematology/oncology and chemotherapy infusion center Infectious disease Infusion center and wound clinic Nephrology Neurology

Creating a comfortable visit

Ophthalmology

The facility will also feature:

Orthopedics/podiatry

Lots An

of large windows for natural light

outdoor walking path

Community

tables with preloaded tablets that you can browse for health tips

The new location will be open to the public for wellness fairs, fitness classes,* cooking demonstrations, and many activities to benefit your community. To learn more about Kaiser Permanente, visit kp.org/santaclarita.

Pain management Physical medicine Pulmonology Rheumatology Urology

*Some classes may require a fee.

RESOLVE TO GET MORE SHUT-EYE? HERE ARE 4 SLEEP HACKS TO HELP (BPT) - As the clock strikes midnight on New Year’s Eve, millions of people vow to eat better, work out more and lead a healthier life. But something is missing from this equation. While eating well and getting exercise are extremely important, too often people neglect the keystone of good health: sleep. While few people like daily workout routines or kale salad, most everyone loves sleep. And a good night’s sleep loves you, too: It boosts mental and physical well-being. With today’s stressful, highly caffeinated, screen-addicted lifestyles, millions of Americans do not get enough sleep. There are many reasons for this. A look at the 2017 Sleep in Review study by Sleep Number suggests that sleeping habits are highly in-

dividualized and need to be addressed on a case-by-case basis.

Kaiser Permanente

3. Make commuting your cardio

3 ways to up your fitness game You know exercise is good for you. But when your to-do list is a mile long, it can be easy to write off your workouts. To get back on track, focus on simple ways you can move more often.

1. Find your fit

Staying active is easier when your workouts don’t feel like work. Maybe treadmills and barbells aren’t your thing. But what about dancing? Shooting hoops? Walking on a sunny day? (Psssst! That’s exercise!)

2. Divide and conquer

Exercise adds up. So if you don’t have a solid 30 minutes to spare, break it up into 10-minute bursts of activity, 3 times a day instead. The health benefits are the same – your body can’t tell the difference.

A LOOK AT THE NUMBERS

This year, more than 30 percent of Americans reported they slept worse than in 2016. A big culprit here is television. Nearly half of all respondents said that television often cuts into their sleep. In fact, 24 percent of millennials and 14 percent of all Americans report that binge watching before bed prevents them from getting enough rest. Nearly 70 percent say worry and responsibility are preventing them from getting the sleep they need. A racing mind keeps many Americans from getting rest, particularly among Gen Xers. Worries about taking care of others - aging parents or young chil-

Walk or bike to your job for a workout that’s built into your workday. If that’s not an option, park farther away – or get off the bus or train a few stops early – and walk the rest of the way. Ready to get moving? Visit us at kp.org/fitness or kp.org/ panoramacity, and follow us at @kppanoramacity.

dren - can often lead to neglecting yourself. However, putting your own self-care first is often the best way to care for others. Those who sleep well say they have a healthy balance of taking time for themselves and helping others that need them (39 percent versus 26 percent). Of course, if you’re having difficulty sleeping, this might sound easier said than done.

HOW DO YOU GET THERE? HOW DO YOU ACHIEVE THAT WONDERFUL, RESTORATIVE EIGHT HOURS OF SLEEP?

There’s not one right way to do this, but according to the survey, there are several habits good sleepers have: * Ditch the device: Forty-six percent of self-described “good sleepers” never or rarely bring a device to bed. * Have a laugh: Those who sleep well are more likely to watch a comedy before going to sleep. * Keep it cool: Forty-five percent say that cooling down the bedroom temperature is the No. 1 thing they do to improve sleep. * Stay tidy: Those who make their bed every morning are less likely to struggle with sleep.

A good night’s sleep can mean the difference between having a wonderful or a horrible day. More and more Americans are realizing this. Over half (54 percent) of those surveyed are making “improving the quality of their sleep” one of their New Year’s resolutions, which is up 30 percentage points from 2014.

AN INDIVIDUALIZED PATH TO BETTER SLEEP

In the past five years, millions of people have embraced software and technology that tracks their eating and exercise habits. These small devices give an individualized report that allows people to monitor their activity and adjust in a way that promotes good habits and health. Similarly, Sleep Number’s SleepIQ technology(R) tracks your sleeping habits, and in the morning, it gives you a personalized report on how you slept, offering insights on how you might improve your sleeping habits. Sleep is so individualized, and there’s no one right way to do it. The more you know about how you’re sleeping, the more you can learn what adjustments you should make to sleep better. Learn more about the latest in sleep tracking and adjustable comfort at sleepnumber.com. 

SAY GOODBYE TO WINTER BLUES WITH VITAMIN D-RICH FOODS (BPT) - Winter got you down? Seasonal Affective Disorder (SAD) is estimated to affect 10 million Americans, according to Psychology Today. Another 10 percent to 20 percent may have mild SAD. Even if you don’t have diagnosed SAD, it’s not uncommon to have bouts of the winter blues. There are many reasons people experience a “winter funk:” cold weather, little sunlight, shorter days, limited outdoor activity, etc. Additionally, between the months of November and March, the lack of vitamin D absorption from the sun can be taxing on your immune system and may also be contributing to your winter blues. Dubbed “the happy vitamin” by some researchers, vitamin D could be the key to turning seasonal frowns upside-down. Maintaining vitamin D levels during the cold winter months may help keep you healthy during cold and flu season while also boosting your mood. What’s more, vitamin D may help you maintain a healthy weight. It’s no secret that many people experience weight gain due to the flood of comfort foods available during cooler months. This, paired with lower physical activity, causes many people to put on a few winter pounds.

According to a study quoted in Men’s Health, a University of Minnesota doctor found that people with adequate vitamin D levels lost more weight than those with low levels, even though all study participants reduced their calorie intake equally. To get all the benefits of vitamin D, start by adjusting your diet. Vitamin D occurs naturally in eggs and oily fish like salmon, tuna and mackerel, but it’s important to look for foods that contain even higher levels of vitamin D to naturally boost your intake, especially in the winter. “Food is quite literally one of the best medicines out there when it comes to improving your mental and physical health,” says registered dietitian nutritionist, Dawn Jackson Blatner. “One of my favorite tips for boosting Vitamin D intake is to simply swap out ordinary eggs for Eggland’s Best eggs, since you’ll automatically get six times more vitamin D - it doesn’t get any easier than that!” In addition to added vitamin D, Eggland’s Best eggs provide superior nutritional benefits such as 10 times more vitamin E, double the omega-3s, more than double the vitamin B12 and 25 percent less saturated fat than ordinary eggs. A healthy diet that uses mood-boosting

F45 Training

al muscle – Lifting, Squatting, Jumping, Twisting, Pulling, Pushing, Punching, Kicking, Rowing, Biking – all of these movements qualify as “Functional”…and all can be found at F45 Training. We have developed 27 different 45 minute workouts and every day offers a different 45 minute workout. The workouts are created from a database of over 3,000 different exercises - members never get the same workout twice!

The world’s fastest growing functional training network, F45 Training, will be opening in Stevenson Ranch in February 2018. The “F” in F45 stands for functional. The “45” refers to the number of minutes in the workout! Functional Training is the engagement in exercises that mimic or recreate everyday movement. These types of exercises typically involve the use of your full body and multiple muscle groups. This style of training builds and sculpts lean, function-

There are different membership packages to choose from. Visit F45freetrial.com to sign up for a 2 week free trial!

ingredients doesn’t have to be boring. Get creative in the kitchen and try new recipes featuring vitamin D-rich ingredients like this BLT Salmon Caesar Salad from Eggland’s Best and TheAlmondEater.com.

BLT SALMON CAESAR SALAD Makes two servings Ingredients:

1 salmon filet, baked and seasoned to your liking; 2 slices bacon; 1 Eggland’s Best egg (large); 5 cups lettuce; 1/2 cup tomatoes; 1 avocado, sliced; 1 cup croutons; 1/2 cup shredded Parmesan cheese; 2 tablespoons Caesar dressing

Directions:

Heat bacon in a skillet and cook completely; set aside and then cut or break into bite-size pieces once cooled. Soft boil the egg over the stovetop. While egg is cooking, place lettuce in a large bowl and add tomatoes, avocado, croutons and cheese to the bowl; stir to combine. Next, add the baked salmon to the salad, along with the bacon; add the Caesar dressing and stir to combine. Last, add the soft-boiled egg and enjoy! 

WINNING ROUTINES FOR WARDING OFF WINTER WEIGHT GAIN (BPT) - With cold weather and short days, it’s easy to fall off healthy eating and exercise routines. Here are tips on how to eat right and stay motivated to exercise during the winter months from a leading nutritionist and a top celebrity trainer.

EAT RIGHT

Dr. Michael Roussell holds a degree in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University. He is a nationally recognized nutrition consultant and nutrition adviser to Men’s Health, as well as the best-selling author of The MetaShred Diet (2017). “It’s easy to fall into eating calorie-loaded or nutrient-empty comfort foods in the winter, but take time and plan ahead. The optimum winter foods for weight loss and

Comfort Keepers In-Home Care I would like to again thank the readers of The Signal for voting Comfort Keepers In-Home Care as “Best of” in Home Care for the 8 years in a row! It has been a privilege to serve our seniors, with offices in both Santa Clarita and Encino, in their homes for over 17 years! We also can assist anyone 18 years or older who may be recovering from illness or injury. We are especially valuable in assisting a loved one transitioning back home after discharge from a hospital stay. We are able to assist with all Activities of Daily Living, including Alzheimer’s and Dementia Care, medication reminders, bathing and personal care, meal preparation, light housekeeping, transportation, and much more! It is important to be proactive with our aging loved ones, rather than reactive. Don’t wait until a slip & fall or other incident that will require medical attention. Home Care is a way to enhance our senior’s lives, to re-engage them socially, preventing isolation and depression. Also to ensure they are eating healthy,

maintenance are packed with nutrients and filling fiber, so we feel full longer and eat less. Here are five suggestions for your shopping list.” Pistachios. The fiber-rich green nut makes the perfect wintertime snack for many reasons. Research shows that pistachios promote healthy, stable blood-sugar levels and can help improve various risk factors for heart disease when snacked on regularly. Winter squash. In season, butternut squash delivers a sweet, nutty flavor for fewer carbs and more fiber than you would expect. It is rich in beta-carotene and vitamin C, both antioxidants that will help keep your immune system in top shape. Add into soup and give your body what it craves: cold weather comfort. Mushrooms. Mushrooms are a great

taking their medications properly, and even getting them out and about to either social activities or doctor’s appointments. Comfort Keepers is a licensed Home Care Organization, and our caregivers are fingerprinted for a fully comprehensive background check, TB tested, experienced and Comfort Keepers trained in Interactive Caregiving. They are supervised in the field by our Nurse Case Managers. Interactive Caregiving is a philosophy in which we try to involve our clients in their own care, which keeps them mentally stimulated, as well as physically active when possible. A customized Care Plan is created for each client, and can be flexible from a day to day basis, depending on needs. Please contact our office at 661-287-4200 (Santa Clarita) or 818-7765060 (Encino) for a free in-home consultation.

Myles McNamara, a Certified Senior Advisor, is the owner of Comfort Keepers In-Home Care and can be reached at (661) 287-420

cold-weather food that is in season all winter long. They are not only a unique source of a potent antioxidant called ergothioneine, but they are also a low-calorie, appetite-filling food that can be roasted, braised or sautĂŠed. Cabbage. Cruciferous vegetables like cabbage are fibrous low-calorie foods that are perfect for the winter. They also contain powerful antioxidants like glucosinolates that help reinforce your bodyâ&#x20AC;&#x2122;s cellular detoxification pathways. Green tea. Green tea is one of the few truly fat-burning foods. The antioxidants in green tea work to increase the amount of calories that your body burns as heat while also stimulating the liberation of stored fat in your body. WINNING ROUTINES CONT. PG 22

Santa Clarita Dialysis Kidney patients in the Santa Clarita Valley now have a new local treatment option with the opening of the first dialysis clinic in the area to offer HOME Dialysis as an option. Dr. Omaran Abdeen, a board certified nephrologist and partner with Kidney Consultants Medical Group, is the Medical Director, and feels that more patients should be considering Home Dialysis as a treatment option. There are two types of dialysis, Hemodialysis, which cleans the blood by running it through a filter, and Peritoneal dialysis, where the patient has a simple catheter tube inserted into their abdomen and filters waste from the body while the patient sleeps in the comfort of their home. The new state of the art clinic brings a team of nephrologists, nurses, dietitians and social workers that provide high quality care tailored to dialysis patients in the Santa Clarita area.

WINNING ROUTINES CONT. STAY FIT

Julie Diamond of Julie Diamond Fitness is a well-known, highly regarded personal fitness trainer with more than 20 years of experience empowering clients to reach their maximum fitness potential. She trains clients at all fitness levels and ages that run the gamut from celebrities to athletes to moms to anyone who aspires to live a healthier life. “Every year as the weather gets colder, I hear the same thing: It’s too hard to get motivated to exercise on cold, dark mornings, and by nighttime I just want to get home and eat something warm. But there are tricks to staying motivated to move during the winter months.” Set a new goal and reward yourself. Whether you want to lose weight, get stronger or move faster, set reasonable and specific goals that involve numbers or tangible accomplishments. Once you’ve attained your goal, treat yourself with a massage, new outfit or whatever tickles your fancy.

Find a workout buddy. Accountability is a great way to stay on track. Make a commitment with a friend or personal trainer for set times. This not only forces you to show up, but it can also make you push harder when you have someone cheering you on - and it’s fun! Think outside the box. Do something different like a dance class, HIIT (high-intensity interval training) class, join a running group, or grab friends and go ice-skating. Dress the part. Invest in some new gear. It’s a known fact we all feel better and perform better in the appropriate attire. Invest in a couple of great pieces. Amp up your playlist. Music motivates. Create a bunch of playlists that get you up and going. Play songs as you get ready. Focus on nutrition. Food is fuel to get moving. Every week, set yourself up by preparing healthy snacks that you can just grab and go if needed, such as portable pistachios, hard-boiled eggs or chopped vegetables. 

WEIGHING IN ON EXERCISE VS. DIETING FOR BETTER WEIGHT LOSS RESULTS (MC) Statistics indicate more and more men, women and children are overweight or obese. The National Institutes of Health state that more than 35 percent of adults in the United States are obese and more than 34 percent are overweight, while 17 percent of children and adolescents in the United States are obese. Obesity rates are three times as high among todayâ&#x20AC;&#x2122;s children as they were among youngsters just one generation ago. As individuals attempt to lose weight, they may wonder what the most effective way to accomplish that objective is. Some argue that the secret to weight loss is lots of exercise, while others insist that calorie control is the key. When it comes to slimming down, some may be surprised by what the experts have to say. The Mayo Clinic advises that cutting cal-

ories through dietary changes appears to promote weight loss more effectively than physical exercise alone. According to Shawn M. Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic, weight loss is about 75 percent diet and 25 percent exercise. People generally see the largest shortterm results when they eat healthy foods and healthy portions. Poor diets can be difficult to overcome, as it takes a lot of exercise to spur dramatic weight loss, whereas a low-calorie, healthy diet can be a simple and effective means to losing weight. Nutritionists often point to a balanced diet that focuses on fruits and vegetables, lean proteins and whole-grain carbohydrates over fad diets or ones that require the adherence to strict guidelines that are difficult to follow for lengthy periods WEIGHING IN CONT. PG 24

WEIGHING IN CONT. of time. But exercise should not be abandoned in favor of a low-calorie diet. Dr. Yoni Freedhoff, who runs one of the largest obesity clinics in Canada, says that weight loss occurs from whatâ&#x20AC;&#x2122;s created in the kitchen, but health is gained in the gym. Dr. Freedhoff often advises his clients to make smart changes to the foods they eat to spur weight loss, and then incorporate exercise into their lifestyles as a way to keep the body in top form. Regular physical exercise is necessary to maintain strong bones, build muscle, improve flexibility, and keep the cardiovascular system working efficiently. Exercise also releases endorphins, which can improve mental alertness and feelings of well-being.

The Mayo Clinic notes that studies have shown that people who lose weight and keep it off over the long haul are those who get regular physical activity. When it comes to losing weight, the foods a person eats play a bigger role than exercise. But it is the combination of both diet and exercise that can lead to greater overall health and sustained weight loss. ď&#x201A;˘

THE TRUTH ABOUT WHAT MAKES YOUR SKIN DRY & ITCHY IN THE WINTER (BPT) - We wait all year for activities that come along with winter, like sipping hot cocoa by the fire or staying in to snuggle up under cozy blankets while re-watching our favorite movies. The winter season also brings some less-than-desirable side effects, though. An all-too-common winter woe is dry, flaky skin that can feel itchy, tight or painful. In fact, a recent survey conducted online by Harris Poll on behalf of CeraVe among more than 2,000 U.S. adults revealed that 55 percent of Americans feel having dry skin in the winter and having chapped lips are among the things they dislike most. Moreover, 57 percent of Americans said having healthy skin is more important than staying up-to-date on social media, 23 percent would move to another climate if it promised healthier skin and 18 percent would give up their favorite food for the duration of winter if it meant not having dry skin for the season. The good news is that none of those

trade-offs are necessary, because treating and preventing this wintertime discomfort can be helped with a simple change, says Dr. Michelle Henry, a board-certified dermatologist and cosmetic surgeon based in New York City. “In the winter, the conditions are much harsher on the skin, which means your skin has different needs,” Henry says. “So when the seasons change, that just means it’s time to switch up your skincare routine, just like you change the way you dress and how you spend time outdoors.” Henry shares some of the common causes of dry winter skin, along with her expert tips for cold-weather skincare so you can start feeling better all over.

1. DRY AIR IS EVERYWHERE

You may think that the outside air is to blame for your dry skin. While this may hold some truth, heated indoor air also has very little humidity. When you spend your life TRUTH ABOUT YOUR SKIN CONT. PG 26

THE TRUTH ABOUT YOUR SKIN CONT. basking in this dry environment, your skin eventually pays the price. “During the winter months, the skin contains more moisture than the air,” Henry says. “What happens is the dry environment leeches the moisture from the skin, leaving it looking and feeling dry and dull.” Moisture loss, dryness and cracking comes as a result of damage to the skin barrier. To replenish your taxed skin, slather on a rich emollient that contains ceramides daily. Ceramides are like the mortar that holds the bricks of your skin together and the skin, and then seal it in by applying loare essential to healthy skin. For on-the-go tion all over. relief, tote along small containers of moisturizer wherever you go. 4. EXCESSIVE HAND WASHING

2. TOO MUCH (OR NOT ENOUGH) EXFOLIATION

Make no mistake, exfoliation is important to year-round skincare, but adding it in the winter is essential. This process clears away dead skin cells and product residue, letting your winter moisturizers penetrate the skin and work more effectively, Henry says. Steer clear of products with beads and grains that strip and irritate the skin, especially in the winter. Instead, choose formulas designed to be gentle on sensitive complexions.

3. TOO MANY LONG, HOT SHOWERS

On a cold winter morning, a long shower that really steams up the mirror is relaxing and feels great. However, Dr. Henry says these long sessions are drying for the skin (and don’t get you any cleaner). “I recommend that my patients keep showers under 10 minutes in lukewarm water,” Henry says. Afterwards, she says, pat yourself with a towel so some moisture is left behind on

Hands can take a beating during the winter months. With germs running rampant all season, hand -washing is important to stay healthy, but those who wash their hands frequently tend to suffer more from dry skin, she says. Give hands some extra TLC this time of year. After washing, always apply a thick lotion to protect against and heal dry, cracked hands. Henry recommends CeraVe Healing Ointment, a gentle formula that contains three essential ceramides to provide intense, long-lasting moisturization, while soothing dry, chapped skin.

5. YOUR PRODUCTS ARE TOO HARSH

Your winter skin care regimen should be different from your summer routine. Many summertime products are designed to remove dirt, oil and sweat, but when it gets colder and dryer, these products may become drying and irritating. Henry recommends switching your facial cleanser or body wash from a foam or gel to a creambased moisturizing formula. For more ideas on how to get soothing relief and protection for your sensitive winter skin, visit cerave.com. ’

WHAT IS A SEBORRHEIC KERATOSIS? (MC) Thanks to education and awareness about skin cancer, more people are taking heed of skin growths and changes and visiting their dermatologists. A spot or mole on the body can be a cause for concern. A seborrheic keratosis is one such type of skin growth that is actually benign but may cause concern due to its appearance. Seborrheic keratosis, or SKs, are one of the most common noncancerous skin growths, says The Mayo Clinic. Although anyone can get them, they are more common in middle-aged to older adults. Also known as basal cell papilloma, senile warts or barnacles, these growths form as a common sign of skin aging, according to DermNet New Zealand. The American Academy of Dermatology says a seborrheic keratosis may seem worrisome because it can look like a wart, a pre-cancerous skin growth or even skin cancer. However, despite their appearance, SKs are harmless.

HOW DO SKS FORM?

Seborrheic means greasy and keratosis means thickening of the skin despite the name, SKs are not known to be caused by an abundance of sebum in the skin, nor are they limited to areas of increased oil production. The exact cause of SKs isn’t known, but some doctors feel that an overproduction of skin cells can cause a thickening of the skin in certain areas. The American Osteopathic College of Dermatology offers that SKs are most likely hereditary, and they often are found on the trunk of the body and where the face meets the scalp. Sometimes seborrheic keratosis may erupt during pregnancy, following hormone replacement therapy or as a result of other medical problems.

APPEARANCE OF SKS

Some of these growths have a warty, rough surface, while others look like dabs of warm, brown candle wax on the skin. ADA says they can range in color from white to black, but most are tan or brown. The appearance of SKs may change as one ages, and it is even possible for them to fall off naturally over time. The Mayo Clinic says that, unless changes include becoming sore or bleeding without healing, there’s little need to act. SKs may form singularly, but often they appear in groups.

CANCER RISK?

SKs have no relationship to skin cancer and do not pose a risk to one’s health. Unlike moles, they will not turn into melanoma. The superficial nature of SKs mean they can become irritated by clothing and grow.

TREATMENT

Unless a seborrheic keratosis is in an area that causes constant irritation, there is really no need to seek treatment. However, dermatologists can remove them quite easily if they are unsightly or uncomfortable. A topical anesthetic, cryosurgery or laser therapy is possible. Generally little scarring is produced, offers AOCD. Although SKs are harmless, their appearance may be similar to skin conditions that are not. Those who are unsure about changes to the skin should always seek the help of a licensed dermatologist. ’

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