Living Lavishly by Living Lavishly Magazine

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SPRING / SUMMER 2019

L AVI SH LY on the central coast VOLUME 8

DESIGN TRENDS & INFLUENCES

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When it comes to your dream home – making sure it is perfect means tons of tough decisions. Let our

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his issue of Living Lavishly just might be our favorite yet. It is so much fun to see our community come together to celebrate home, health and leisure on the central coast. The venue of our magazine showcases the talent, creativity and expertise of some amazing people we feel fortunate to introduce you to. There are people that have lived here for many years and are part of 4th generation businesses and others that just moved to the area to provide the SLO lifestyle to their children and are starting businesses to be a part of the history of the central coast! Creating a beautiful home is all about providing a gathering place for family and friends to feel comfortable and to gather for connection. With the current culture fostering more digitally-based relationships, our homes are even more important than ever before. As we struggle with connection, dinner parties, game nights, movie nights and entertainment become our opportunities to learn about our friends and families.

the beach or hiking Bishops Peak to proactive selfcare through massages, medicine or other alternative methods. We love providing a space where we can bring together experts in health and home to help you change your life to something more satisfying and fulfilling. As you read the magazine and consider the experts and contributors, remember that buying local and spending your money with retail stores, services and people in our community keeps our community alive and promotes the entrepreneurial spirit that is so alive in SLO County.

Publishers, Living Lavishly magazine

Our health is also reflected in the SLO lifestyle, through appreciation of the outdoors like walks on

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featu re s :

H E A LT H | H O M E | L E I S U R E

HOME TRENDS Design Trends & Influences

Countertop Trends

Style & Color Trends Of 2019

A Shift In Housing

Pantone's Cheery Color Of The Year

PAY IT FORWARD Good Enough for Me

New Life K9s

GET OUTSIDE Raising The Sunset Bar

Favorite Places To Hike, Jog, And Bike

A World Of Its Own

GET CREATIVE Benefits Of Learning A New Language

Local Discoveries On Instagram

Thrifted Treasures

B ALANCED BODY Addressing The Root Of Your Acne

Five Natural Remedies To Cure The Common Cold 62 Special Report On Your Health

It's Not Your Stomach, It's Your Head

Are You A Desk Or Dashboard Diner?

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HOME IMPROVEMENT Innovative Designs & Contemporary Treasures Templeton Ranch Home Receives A Modern Update

PUBLISHERS

Bret Colhouer Lani Colhouer

EXECUTIVE EDITOR & CONTENT STRATEGIST

6 Things To Consider When Purchasing A Perfect Sofa

Going Solar

Sanctuary Spaces

Create A Spa At Home Just For You

Madeline Minas

ART & DESIGN

Denise Ankele

SALES

Jessica Micklus

MARKETING

David Diaz Leah Castelein Mike Lee

PROJECT COORDINATOR Tina Mitchell

INSPIRED BY LIFE

OPERATIONS & EVENT MANAGER

More Exercise, More Money

Wholesome Tips To Losing Weight

Get Your App In Gear

Kelley Redmon Braga

CONTRIBUTORS

Holla For Hula

102

Live Floral Artist

106

Inspired Goal Setting: To Begin Anew

111

Eating Lavishly

112

Giving Lavishly

115

The Willy Wonka Of Glass

122

Catherine Kornreich Chelsea Brescia Chris Pedersen Christine Branco Colleen Gnos Courtney Haile Debralee Coleman Denise Benda Dr. Abiola Oladoke Gina N. Cinardo Jayne Behman Jonna O’Loughlin Judy Salamacha Kathleen Stout Kelly Rose Horner Lisa Story Mari Robeson Olivia Janelle Rachel Foote Sandy Sachs Tricia Parido Vince Fortunato Vivian Cotton-Krug Zuridia Garcia

IN THE KITCHEN Go With The FLOW

125

Saignée Rosé

128

Crafting Olive Oil On The Central Coast

130

Taste Buds Best Chef

132

Making A Difference One Kitchen Remodel At A Time

138

Cookwell Recipes

143

This is a publication of Simply Clear Marketing and Media, Inc., Copyright 2007–2019 all rights reserved. One free copy per person. Additional copies can be obtained at our offices 615 Clarion Court, #2, San Luis Obispo, CA, 93401. Simply Clear Marketing and Media makes every reasonable effort to ensure the accuracy of its contents. Please notify us if information is incorrect. phone (805) 543-6397 fax (805) 772-4625 615 Clarion Ct., #2, San Luis Obispo, CA 93401

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DESIGN TRENDS & INFLUENCES

bath, kitchen & lighting trends

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nnovations in plumbing, lighting and appliances have soared through the years, bringing forth new designs and the latest technology for homes. Transforming living spaces is always an exciting task to take on; after all, the initial steps of gaining inspiration and ideas are exhilarating for anyone with an artistic eye. So, if youâ&#x20AC;&#x2122;re on the search for the latest trends for your home, or just curious to learn more about the kitchen, bathroom and lighting design world, we hope you get inspired with the following trends.

Modern Markings: From etched motifs to geometric patterns, the Modern Markings trend highlights the arrangement of shapes to form dynamic compositions with a sense of movement. Showcasing a rhythmic sequence of textures and lines, these products expand the possibilities for endless mixing and matching. Photos courtesy of Corbet Haiku (facing page), Stonegate (above left), Park Harbor (above right) available at Ferguson Bath, Kitchen & Lighting Gallery

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Brassic: When selecting a transitional metallic hue, consider a trend combination we like to call Brassic â&#x20AC;&#x201D; where brass tones meet classic design. The warm accent of this time-honored finish complements every style from traditional to modern.

Photos courtesy of Capital Lyra (facing page, left) available at Ferguson Bath, Kitchen & Lighting Gallery

Photo courtesy of Brass Lucca available at Ferguson Bath, Kitchen & Lighting Gallery

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Intentional Integrations: These multifunctional masterpieces are infused with thoughtful design elements that take the chore out of routine tasks. Featuring customizable settings and integrated tech enhancements, form and function are indistinguishable. Photos courtesy of American Standard Beale available at Ferguson Bath, Kitchen & Lighting Gallery

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Duo of the Year: Circles and squares are emerging as the perfect pair with their geometric silhouettes and precise proportions. When you line up products and circle back to what grabs your attention in design, youâ&#x20AC;&#x2122;ll notice these fundamental shapes. Photo courtesy of Hinkley Fulham available at Ferguson Bath, Kitchen & Lighting Gallery

Photo courtesy of Troy Elliot (above), Kalco Allston (below) available at Ferguson Bath, Kitchen & Lighting Gallery, 4546 Broad St, San Luis Obispo, CA 93401

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Close your eyes. What do you see? Floor to ceiling windows with endless vistas... Smooth plaster walls with exposed beams... An open space with warm, cozy woods... Natural stone and reclaimed planks... Modern lines and minimalistic details... A home built with sustainability in mind? We can do that.

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countertop TRENDS By Tom Hilliard

ountertops are one of the kitchen’s most flaunted accessories. And just like the ebb and flow of accessory trends, we’ve found that countertop trends have also evolved throughout the years.

stain resistance. It also gives off a gorgeous shine if sealed and taken care of properly. However, if not properly taken care of, its porous nature can leave it susceptible to bacteria and germs.

From granite, marble, quartz, limestone and more – there’s no wonder why countertop remodeling can be so overwhelming! It’s obvious to start at the basics; break it down to price, durability and aesthetic. Price ranges are important, but so is the sustainability of your countertops and the way it looks in your living space. By finding what fits for you, your kitchen or bathroom space can easily transform the way you go about your daily routine.

We’ve seen granite countertops take over kitchens in the late 1990s and early 2000s, but through recent years, its popularity is slowly diminishing as new slabs are being introduced.

Find inspiration with these following trends and soon enough, you can get the kitchen or bathroom of your dreams:

Goodbye to Granite Don’t get us wrong – we love granite countertops for its exotic options as well as its heat, scratch and

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Hello to Quartz Sure, the price point between granite and quartz may be similar, but its durability is what attracts most remodelers. Engineered quartz is a composite of ground quartz and resin, making it virtually indestructible. Its non-porous nature also makes it more sanitary; this means less maintenance is required! Quartz also comes in a variety of colors, patterns and finishing techniques mimicking the look of natural stone. This makes it versatile to use in both the kitchen and bathroom! Its clean aesthetic also gives

a refreshed and polished feel. So yes, it’s safe to say – quartz is here to stay. Countertops with Character Patterns swirled into countertop slabs give any kitchen or bathroom space that unique touch your home needs. Whether it is granite, quartz, marble, onyx, limestone or travertine – be sure to explore your options on how to make your countertop unique to you! Kitchen Contrasts Looking for that perfect, bold finish for your kitchen and bathroom? Juxtapose your countertop and cabinets with contrasting colors, textures and materials. Pairing bright quartz with a deep, rich cabinet set can give the perfect finished look to your cooking and living spaces.

Tom Hilliard is the owner of Mr. Tom’s Countertops, a locally-owned and operated, full service Countertop Company servicing the greater San Luis Obispo County area. They fabricate and install a wide range of tops including: quartz, granite, marble, onyx, limestone and travertine. Give them a call at 805-466-8453 or visit www.mrtomscountertops. com.

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style & color TRENDS OF 2019 By Camay Arad

new year always generates a special type of excitement for the fashion industry, and home fashion is no exception. Design influencers and paint companies scramble to predict the colors that will guide and inspire consumers to replicate in their homes. As a designer it always amuses me to observe the predictions and ponder which will resonate with our diverse Central Coast homeowners, which colors will be just a blip on the radar or reflect more enduring trends.

f “Living Coral” is a bit too lively for you then perhaps Sherwin Williams' color forecast for 2019 Cavern Clay (SW7701), will hit the spot. Described as “ancient yet fully alive,” it is refreshing to see warm tones being introduced to the predominantly grey palettes which have been so undauntingly popular in the last few years.

The Pantone® Color Institute and its director, Leatrice Eiseman, is one of the most highly regarded color sources for the industry. Many influences; film and design, sports, fashion, technology, visual art come in to play in the color decision process. According to Ms. Eiseman, the key inspiration for this year’s color choice was nature and the selection, Living Coral, is described as being an “animated, life-affirming” choice.

To round out the forecasts, Benjamin Moore picked a grey toned: “Metropolitan” (AF-690), while Valspar choose 12 colors as their 2019 choices. HGTV is in the game with “Reflecting Pool” (SW6486), a fun and elegant bright blue. Clark & Kensington’s color selection, Pineapple Cream Granita was chosen by 35,000 homeowner’s votes. It even sounds yummy.

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Home Depot and the Behr paint colorists went in a “cool” direction with their selection of “Blueprint” (Behr S470-5) as an “honest an approachable” hue. The Home Depot website has wonderful projects and suggestions for coordinating colors. However, as a Baby Boomer designer, it is difficult to enjoy this color choice...too reminiscent of the Wedgewood blue and denim of the early 80’s!

So how does the homeowner know which color is right? Well, Chameleon Style® also has their own color of the year. It is simply “Indigo” -- one of their Chameleon Style® Bridge Colors.

If enticing, descriptive words are needed to describe the color, I think a “solid, stabilizing” shade of blue does the trick. The way their design team approaches the color selection is entirely different. By having their customers select many fabrics that express their tastes and color choices, they can quickly identify the common thread and find a “Bridge Color™.” From this launching pad, it is easy to assemble paint colors, counter and flooring options.

The added benefit to using a designated Chameleon Style® Bridge Color in the decorating plan is that the shade of indigo is not going to change from year to year. It will simply be paired with different supplemental colors to create entirely new looks, styles and combos. It is an easy way to create a design plan that offers consistency for the present yet flexibility for the future. Whatever your personal color choices for 2019 may be, we hope these insights will give you the confidence to select the perfect colors for your home. Camay Arad is the owner and creator of the fun and practical Chameleon Style® Design Method and designer of Chameleon Fine Furniture™. She is surrounded by the people and fabrics she loves daily in her store located in the Arroyo Grande Village. Visit them at www.chameleonstyle.com

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A SHIFT IN HOUSING:

extended family living By Dennis Allen

significant shift in housing and lifestyle has been occurring in America over the past 35 yearsâ&#x20AC;&#x201D;namely, the growth in multigenerational housing. In fact, 1 in 6 Americans now live in such households. This means a record 57 million Americans, or 18.1% of the population, lived in multigenerational family housing in 2012. Thatâ&#x20AC;&#x2122;s double the number who lived in such households in 1980, according to the Pew Research Center based on US Census Bureau data. After three decades of steady but measured growth, the arrangement of having multiple generations under one roof spiked during the recent recession (2007-2009) and has kept growing in the post-recession period, albeit at a slower pace. Multigenerational housing is defined as three or four generations of the same family living under the same roof or parents with the adult children 25 years of age or older living together. Historically, the nationâ&#x20AC;&#x2122;s oldest Americans have been the age group most likely to live in multigenerational households. In recent years, however, young adults (ages 25-34) have surpassed older adults in this regard. Almost 1 in 4 (23.6%) are living with their parents, up from just over 1 in 10 (11%) in 1980.

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As mentioned, the recent economic downturn drove different generations to come together under a single roof in greater numbers, whether prompted by a lost job, a house foreclosed, expensive or unsatisfactory elder housing, or a sinking pension. While the reasons these families came together are mostly behind them, they are now staying together by choice. The benefits can be great -- financial, practical or emotional. It can be an advantageous investment for all parties. Household expenses can be shared and there is often free child care. Itâ&#x20AC;&#x2122;s hard to find someone

you trust more than your parents that you feel comfortable leaving your children with. Our construction company has built a number of these multigenerational dwellings through the years. The national conversation bears out what we have found to be our clientsâ&#x20AC;&#x2122; preferences: a self-contained, apartment-like living area with bedroom, full bath, kitchenette and a separate entrance. Californiaâ&#x20AC;&#x2122;s recent legislation requiring local communities to ease requirements for granny units (technically called ADUs or Accessory Dwelling Units) is accelerating

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this trend. Many local building departments are experiencing a deluge of permit applications for ADUs. A unit, whether attached or detached, allows independence and privacy while still letting family members be near. Another bonus is that this versatile arrangement has good resale value. Other possible uses might be as a home office, a rental unit or guest quarters. These homes are now scattered in every community across the country and may soon become the dominant housing form in many neighborhoods that once were bastions of the classic nuclear family home.

Dennis Allen is the founder of Allen Construction and has a passion for building energy efficient and sustainable homes. His commentaries on sustainable solutions to environmental and social problems have been published locally, regionally and nationally. For more information, visit BuildAllen.com..

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Design Trends

By Mari Robeson

Pantone’s Cheery Color Of The Year

Living Coral

P antone has done it again with yet another wonderful color selection for 2019. Coral is one of those colors that makes everyone look good. Paint it on your walls and it will always reflect a warm glow. Throughout history the color Coral has been associated with sunshine, enthusiasm, creativity, success, encouragement and happiness. It is said to calm the mind, stimulate intuition and facilitate emotional healing. It’s also one of those colors that simply looks amazing paired with other complimentary or contrasting colors. The compliment of coral (orange) would be teal (blue) which is why those colors will always play nicely together. If you feel it’s too feminine of a color to paint on all four walls, try bringing in this happy color with accessories like pillows, candles, or a chunky knit throw blanket. You won’t regret adding a pop of this particular color because it’s simply full of joy!

Other Color Combinations that look great with Living Coral

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Navy & C o

l ra

Emerald & C

al or

l ra

Black & C o

Get The Look

Chunky Knit Throw - Wool Hugs on ETSY, Coral Pot - Art By Jen on ETSY, Coral Velvet Pillow - Urban Outfitters Greenery Indoor/Outdoor Rug by Anthropologie, Soren Glass Candle, Teal Velvet Bench - Hampton Event Hire Margot Floral Tufted Comforter - Urban Outfitters, Art - Mari Robeson

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GOOD ENOUGH for me By Catherine “Kiki” Kornreich

“Do you want this to go to the 16-year-old in a terrible motorcycle accident, or the 89-year-old man who is anemic and struggling?” “Who has fewer donors?,” I asked. “The 89-year-old. No one has signed up for him. A lot of folks have shown up for the young man,” said Marie, the matronly woman behind the desk. “Then I’d like my blood to go to the older gentleman,” I said. It was 1976. I was a freshman at Cal Poly and was donating blood at the local blood bank. Back in the seventies, you could choose who would receive your blood, though now it goes into an anonymous bank. About a month after signing my pint of blood over to “the older gentleman,” I received a letter from his wife, Ellie. She thanked me for giving her two extra weeks with her dying husband. She explained that she hadn’t been quite ready to say goodbye…that she had been with her “Precious Gerald” for 67 years… and that those two weeks meant the world to her.

Drawing by Kiki.

Her letter moved me beyond description. Everything is anonymous now, blood is tested and retested, people go in, donate and walk away. But not me. I have been a regular donor since 1975, when I was in high school, and a friend was, coincidentally, in a serious motorcycle accident. I wasn’t yet 18, so my mother had to sign for me. It felt so wonderful to know that I was helping Brian live, and I knew then that this was a feeling I wanted to experience again.

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I’ve missed many donation opportunities due to low iron, high blood pressure, deferrals due to travel in countries that pose a risk…and then a long deferral after I had melanoma. But at Vitalant (previously United Blood Services, and before that, Tri-Counties Blood Bank) my total donations, as of today, are at 101 pints. With every donation, I know there is a Precious Gerald lying in a hospital bed, an Ellie and family gathered around, filled with sorrow and fear. I know that my pint, coupled with the pints that my peers have donated, will help this individual and their family to have one more hour, five more days, and hopefully -- many more years. It truly fills me with an unparalleled joy. There is no greater gift. In 2010, I sat in Sierra Vista Hospital clutching the frail hands of my great aunt, Lena. She had fainted in her retirement facility and been taken there by ambulance (I always teased her, and her twin Louise, that they would do ANYTHING to get those cute paramedics to come and fuss over them). When I received the frightening call from the retirement home, I was literally laying on a draw bed at the blood bank, donating whole blood. If it hadn’t been that particular caller, I wouldn’t have made the struggle to answer, but any call from them could be serious. And that one was. I pumped my fist quicker, willing the blood to flow faster, so I could get to my Lena. In her bed, she was so tiny and frail, so pale and diminished. Reaching around the saline dripping into her, I held her hand, crying, and she slowly looked over at me and said, “Oh, Kiki, those cute parameds were so nice…but this is silly…I really don’t need…to be such a bother….” And her eyes closed as she fell back to sleep. The nurse told me they’d ordered four pints of blood. That she was anemic and dehydrated, and the saline was currently working on the hydration.

A few hours later the nurse returned with the first pint of blood and got everything hooked up and flowing into Lena’s thirsty vein. It absolutely thrilled me to see the logo of my blood bank on the draining plastic bag, knowing that I had contributed to saving her life. Of course it wasn’t my actual blood in that bag… mine was probably still at the bank, waiting to be sent off for testing. But just like a bank that holds our money, I put a deposit in, so that she could take a deposit out. With the second bag almost empty, Lena opened her eyes again. “Kiki! …You should be at work…” I just smiled down at her. She always worried more about everyone else. “Lena, my love, how do you feel?” “Oh, I feel much better!....Can you….take me … home now?” I told her that I’d been at the blood bank when I got the call, and she refused to accept the logic, and decided that we’d agree right then and there that all four pints came directly from me. We rejoiced that I had given her life. Lena was not remotely senile, though she was 99-years old. That blood, and her inimitable independence and joy for life kept her with me ‘til 100. I never know where the blood goes. I just know it saves someone like two kids on motorcycles, Precious Gerald and my lovely Lena, and that’s good enough for me. When she’s not traveling, Cal Poly graduate Catherine “Kiki” Kornreich runs Kornreich Design Associates, Inc., a graphic design firm in San Luis Obispo since 1988. Kiki can be found at 805-541-8602 or www.kdadesign.com. Follow her blog at peekatkeek. wordpress.com

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NEW LIFE K9S: healing hearts unconditionally By Judy Salamacha

o you believe a dog’s unconditional love can heal the heart of an imprisoned man - even one serving a life sentence for horrendous crimes? If you believe a dog can be trained to rescue the kidnapped, search out the guilty, comfort the anxious, or enrich the daily existence of sufferers from Post-Traumatic Stress Disorder (PTSD), then you won’t be surprised there is a training program that can restore hope, healing and respect for society’s rules among the imprisoned. Formerly serving a life sentence at San Quentin Prison, Mike Nelson was paroled in 2018 after participating in the New Life K9s Rescue Dogs program currently operating at California Men’s Colony (CMC) in San Luis Obispo, California and Salinas Valley State Prison in Soledad, California. Founder Jack Gould had originally created the program to help curb the reported 22 daily suicides of Veter-

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ans with Post Traumatic Stress Syndrome (PTSD). Based on its immediate success with area Veteran recipients, New Life K9s needed more trained puppies to meet the demand for rescue dogs. Nicole Hern, New Life K9s Director of Canine Studies, had learned of a prison puppy training program after meeting Sister Pauline Quinn, who ultimately endorsed New Life K9s to CMC. Warden Josie Gastelo was first to introduce the program to inmates. It is showing significant results and Nelson’s new life goals are to motivate believers “inside” and “outside” that Eddie has healed his heart and changed his life. At fifteen, Nelson began his life sentence at San Quentin. After serving over twenty years, he qualified to participate in CMC’s volunteer pilot program. As an inmate-handler, he was trained to be the primary trainer of his assigned puppy. Like

the other handlers, he was destined to spend two years, 24 hours a day, for at least five days per week with Eddie. Six months before the end of the training period, the inmate-handlers were expected to train the future Veteran or First Responder to work with their intended service dog. At a graduation ceremony, the inmate-handlers would give up the dog they had learned to love and loved them back to serve the critical needs of another.

me. I met him on August 12, 2016. He’s a big part of my life…my walk. I did a lot of bad things to hurt a lot of people,” he admitted. “I never could have imagined what Eddie would teach me…to be more connected…to tap into my own senses and see perfection all around me. Training Eddie has opened doors to more experiences and opportunities to continue my path of healing after 20 years inside.”

Voice shaking with emotion, Nelson testified his trainee rescued him as much as he knew Eddie would enrich Greg Gallo’s life. A policeman for 18 years, Gallo would accept the leash from Nelson in June 2018 at CMC before approximately 100 fellow inmate-handlers, prison administration, program sponsors and guests at New Life K9s second graduation.

The advent of the prison program was a game-changer for the New Life K9s program. By December 2018, there were 14 inmate/handlers, six dogs and two graduating dogs at the Soledad facility. At CMC, there were 13 dogs and 28 inmate-handlers and one recent dog graduation. In total, six dogs graduated in 2018. Hern reported, “Not only has our number of graduated dogs doubled this year, but the percentage of dogs able to graduate as full-service dogs has doubled.”

Nelson’s reward was parole, an opportunity he thought he’d never receive or deserve, yet it was more important for him to stay “inside” an extra day to speak at Eddie’s graduation. “I’m not crazy to stay in another day. I wanted to show up for Eddie and I needed to be true to

Additionally, the benefits spread beyond the anticipated recipients of the rescue dogs. In June, Hern remarked, “We all knew we were here to thank, honor and support our servicemen, but we

Mike entering the New Life K9s program with Eddie as a puppy (left), Mike with Eddie at graduation (right).

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Richie entering the New Life K9s program with Hope as a puppy (left), Richie with Hope at graduation (right).

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didn’t realize the impact the program would have for the handlers. It is an honor watching them give their hearts, which then changes their lives. Where else would you see a prison staff and the inmates interact so respectfully?” By December 2018, Nelson had achieved his goal to help others “inside.” During his sixmonths required “restorative justice” period, he created and became director for Kid C.A.T (Creating Awareness Together) programs at San Quentin and CMC to help other young men recognize they too might realize a better lifestyle by curbing their anger and giving up past ways and former relationships. As for Nelson’s CMC associates, Hern reported that since New Life K9s has trained the inmate-handlers at the prison facilities, “Nine participating inmates have qualified for parole and none of them having any parole violations.” Statistical studies and recent released reports have demonstrated programs currently offered in state and federal prisons aren’t working to curb recidivism. The United States Department of Justice released the findings of a nine-year study on recidivism in 2018. Among other statistical data it reported, “Eighty-two percent of prisoners arrest-

ed during the 9-year period were arrested (again) within the first three years.” A report by the Vera Institute of Justice stated, “Incarceration costs an average of more than $31,000 per inmate per year, nationwide. In some states, it’s as much as $60,000. Taxpayers foot the bill for feeding, housing and securing people in state and federal penitentiaries.”

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Realizing its potential impact to help Veterans and First Responders, community supporters had invested in New Life K9s from its beginning. With each prison graduation, the program demonstrates it value and sustainability. More are joining the effort although the price is steep at $2,000 for the appropriate dog and $10,000 for the entire 2-year training. However, there are now multiple ways to participate. For example, in 2015, Rotarians Gil Igleheart and Dick Mellinger were looking for a community project when they first met Gould and Hern. The prison program expansion has enhanced their fervor to support. They agreed to spread the word and develop funding to purchase the dogs at $2,000 so Veterans would not have to pay a dime. Ultimately, they co-founded the nonprofit Pawsabilities for Veterans in conjunction with the Rotary Club of Central Coast Passport. “We are proud to be considered ambassadors for New Life K9s,” said Igleheart. “This program has changed my life. In the last four years, we’ve introduced New Life K9s to thirteen Rotary Clubs and provided $120,000 in support funding. In 2018 we funded seven dogs, five currently in training.” Gould has also created an online team funding concept for participants to help without a major one-time expense. He named it “22 for Life” bringing awareness to the 22 Veterans with PTSD that commit suicide daily. Each named puppy has a team of 22 individuals who promise to donate $22 per month for 22 months providing the funding needed to train more puppies. Sign-ups are at the website www.newlifek9s.org. After Patrick Beitz and Suzanne Maury, the owners of Top Dog Coffee of Morro Bay, attended the 2018 CMC graduation, they immediately started www.rescuemecoffee.com. Beitz posted on Facebook, “So, if you know me at all, you know I have this mad love affair with dogs. I witnessed something that was inspiring, incredibly heartwarming and it honestly changed my life forever...I witnessed men that had troubled pasts cry as they explained the unconditional love they had gotten from these exceptional dogs, and how they would not have been incar-

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cerated had they experienced this kind of love earlier in their lives. I saw veterans accept the life healing gift of these amazing dogs, and as I fought back the lump in my throat, I was determined to make a difference.” Top Dog Coffee is also a sponsor for Cooper, a yellow Labrador in training. Based on the costs of at least $31,000 per incarcerated inmate as reported in the Vera Institute of Justice report, the California State Corrections Department has already realized a bountiful savings of $270,000.00 for 2018 since nine inmates are currently paroled. That savings is anticipated to grow with the potential success of an inmate-handler to achieve parole after two years of intensive bonding with their dog even and transition back into society with skills and a positive attitude – even for an inmate with a life sentence like

Mike Nelson. The investment of $10,000 appears to be a logical use of funding to reduce the State Corrections budget and benefit society. Not to mention, in 2018, six individuals with PTSD were given service dogs to transition them back into a healthful lifestyle with their families and that price tag is priceless. It’s made a believer of this previously jaded feature writer. I believe Mike Nelson with the bonding of many more “Eddies” will help us shine a light on the “perfection all around us” and bring out the unconditional love of others within us. Judy Salamacha is a former publisher of The Bay News and now a feature writer for simplyclearmarketing.com and author of Colonel Baker’s Field: An American Pioneer Story (Bear State Books, 2013).

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RAISING THE Sunset Bar

By Catherine “Kiki” Kornreich Photos by Vivian Krug Cotton

unsets on Santorini, Greece, particularly from the city of Oia, are rumored to be the most spectacular in the world.

So, during my four nights in Oia, I hiked to the most popular viewing posts two hours early in order to secure a coveted perch where hundreds of tourists crowd onto specific rooftops, railings, and beaches to get the “best” views. And I waited. The most entertaining part of the sunset was watching all the people show up, cameras, beverages and blankets in hand, desperately trying to balance everything on a thin ledge. Then I listened as they would, in unison, sigh “oooh” and “aaah” as the sun languidly sank into the ocean. But each night I was bewildered. I tossed out a couple of “wow’s” just so I’d fit in, but these were, to me, mediocre sunsets. Yet the folks who watched with me took thousands of photographs and got light-headed from all their gasping. I have seen photographs of some stunners out of Greece, but all four of the ones I witnessed were very basic. I have this opinion…because I’m spoiled. All along the Central Coast we witness exceptional sunsets almost every day. Brilliant oranges, yellows and reds. Seagulls soaring across the white sun, pelicans diving for dinner, otters hammering rocks into the clamshell on their bellies. What we DON’T have is a massive marketing effort that has announced it as successfully as Greece. But maybe this is a good thing, because we don’t have hundreds of cars parked erratically along Highway One, for the two hours around every sunset.

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We, along with our friendly tourists, can still find our way down to the beaches to enjoy the setting sun in relative peace. In fact, thatâ&#x20AC;&#x2122;s what my pal and I did last week. We had gone down to the Embarcadero in Morro Bay for a couple of beers, and we were sitting above the bay, enjoying the lingering sunshine and the views when a kayak skimmed across the water in front of us. A lone male guided the kayak to a moored catamaran, and in the fading light we watched as he busied himself moving things around the boat. He disappeared below deck, and my friend and I returned to our sunset, brew and visit. The sun was enjoying its descent into the Pacific, dipping its bright tangerine toes into the rippling cerulean horizon, casting layers of orange, yellow and red along the coast. The boats that bobbed in the bay appeared to be glowing with some interior energy as the waning sun reached out with its final goodbye.

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My gentleman friend soon reappeared, with a beverage in his hand and…was that?...could it possibly be?...was that a kitty following him? Indeed it was!

Before

After

Before

After

A black and white tuxedo cat, just like the naughty boy I have at home, was meandering along the catamaran weaving in and out of the masts and ropes, just as comfortable as he would have been on a stable surface. They both sat down in front of the mast, gazing toward the sunset and the rock. Right there, in one little scene, were so many of my favorite things.

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This tableau raised the sunset bar a little higher. And secured, for me, the Central Coast as the winner of the most spectacular sunsets in the world. When she’s not traveling, Cal Poly graduate Catherine “Kiki” Kornreich runs Kornreich Design Associates, Inc., a graphic design firm in San Luis Obispo since 1988. Kiki can be found at 805-541-8602 or www.kdadesign.com. Follow her blog at peekatkeek. wordpress.com

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Bishop Peak Hike

Avila Ridge Hike

by Andrea Chmelik, Photo credit Peter Masny

by Dayna Bennett, Photo credit Dayna Bennett

hen friends visit from out of town, our itinerary is set. Breakfast in Honeymoon Cafe. Walk to the Pismo Pier. Visit to a local winery. Stand-up paddle boarding or kayaking session. A photo-op in Bubblegum Alley. And a Bishop Peak hike. Bishop Peak is the tallest of the Nine Sisters, the series of volcanic plugs that stretch between Morro Bay and San Luis Obispo. Living here, we are lucky to have many hikes to choose from, but the views from the top of Bishop cover it all â&#x20AC;&#x201C; rolling hills, downtown San Luis Obispo, Laguna Lake, Cerro San Luis, Santa Lucia Mountains and a glimpse of Pacific ocean in the distance.

e all know that one of the best things about living on the Central Coast is that the beach is in our backyard and the hills and mountains that surround us are our playground. With near perfect weather most of the year and all this beauty at our feet, who needs a gym? Whether your love is running or hiking, the trails nestled along our coast and amongst the craggy chains of mountains offer varied terrain and unparalleled beauty. And not only that â&#x20AC;&#x201C; they're really, really old. Most of these mountains are part of an ancient volcanic chain that give our little corner of the world its character.

We typically start the hike at the old trailhead off of Foothill Boulevard, but you can park at the top of Highland Drive or Patricia Drive for an easy access to the trail. As with most of the hikes in California, we spend most of the time yelling at children and unsuspecting guests to watch out for poison oak. The hike is a steady uphill climb, not extremely strenuous but challenging enough for those who like to get a little exercise out of it. Make sure to bring water with you as most of the trail is sun-exposed. The trail starts as a wide dirt path, then goes through a shaded forest and finally a series of switchbacks leads up to the saddle between the west and east summits of the peak. The courageous ones are welcome to climb the rock at the top for panoramic views. Our tradition after climbing almost 1,000 feet of elevation is to head over to the nearby Jamba Juice on the corner of Foothill and Chorro for a healthy delicious icy treat. It's a perfect ending to a perfect hike.

My favorite trails to hike include Johnson Ranch and Islay Hill (mostly because I love the cow up top). But when I want a good workout, I head for Ontario Ridge Trail, also known as Avila

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views. My favorite time of day to do this trail is just as the sun starts to make its way down towards the horizon — the golden hour on the Central Coast. Doesn't get any better. Expedition Sandstone Trail to the Waterfall by Laurie Lafferty Waller

n late fall, my husband and I hiked the Sandstone Trail in the Santa Margarita Lake Regional Park from the River Road Access. The trail is an out and back route that is rated moderate to strenuous. It’s nearly 5.5 miles round trip, but worth the time. You’re likely to see hikers, bikers, runners, and horsemen enjoying the trail — that is if you see anyone at all. What a delight to enjoy the pristine quiet of the trail and be the only one using it! On one weekend hike I met a group of women riding the trails on horseback. Another weekend hike, this one with my husband, we chatted with a group of trail runners from San Luis Obispo who had just finished running 12.6 miles. Along the trail that day, we also saw a man hiking with his dog, but he hurried along ahead of us. The quiet solitude of this trail is a very different experience from many of the trails I have hiked in San Luis Obispo County. Scat and tracks from wild animals are visible along the trail and birds are actively hunting, calling, and pecking.

Ridge or Shell Beach Bluff Trail. There are a couple options for where to begin this hike, but my personal favorite is what I refer to as Backwards Ridge, a three-mile loop beginning on El Portal Drive. Running past the beautiful homes along the bluff, I enjoy the mostly flat warm-up. A fire access road leads you to the Pirates Cove lot and that's where it gets climb-y. This steep incline is pretty intense. Once you reach the top, the trail becomes more like interval training from this direction. To me, it's the perfect trail run and you can almost always count on an ocean breeze to keep you cool. Granted, Backwards Ridge means you're heading away from the view. So once in a while, it's nice to head up the other side. You'll still get the climb — and when you think you've reached the top, you haven't. You keep climbing. But the pay off? Those

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The scenery along the trail is classic California rolling oak terrain with an added bonus of seasonal creeks, waterfalls, white sage and pine trees. The first mile of the trail is fairly flat and crosses the bed of the Salinas River, which does carry water but was dry both times I hiked the trail last fall. The trail bed is mostly crushed sandstone and sandstone slabs. The strenuous portion is also where I spotted slabs of sandstone that made stable footedness on those rain soaked segments. In this same area, we spotted a grotto-like area that probably becomes a waterfall when conditions are right. The trail summits and drops into an area where Santa Margarita Lake can be viewed. It then descends more gently to a rock wall that has hosted a waterfall in the past, but not on either of my hikes (and one was after a rain) and terminates at the park boundary just beyond the ephemeral fall. There are fallen logs and areas with sandstone formations where one can sit and enjoy the view, however, there are no benches or other improvements along the trail.

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alifornia’s central coast is home to marvelous ocean views, breathtaking sunsets and miles of beaches for locals and tourists alike to explore. But beyond the stretch of emerald waters and rocky cliffs lies surprises deep below the surface.

From Piedras Blancas to Montaña de Oro, the ebb and flow of waves crash onto the coastline and leave behind a frothy white mist, revealing a stunning underwater world. Crabs crawl to find stability before the next tide rolls through. Anemones dance carelessly with the water, letting the current move them as it pleases. Lucky explorers can even catch site of a nursery of fish wandering aimlessly, excited to explore life beyond the isolated pocket they’ve been living in. It’s a whole other world of its own; a brief glimpse into life underwater up until the tide hides it once again.

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new

BENEFITS OF LEARNING A

language By Dr. Abiola Oladoke

o far, in this world, roughly 6,500 spoken languages have been catalogued. Some languages have a few thousands of people who speak them and others such as Spanish and Chinese Mandarin are spoken by billions of people. Language is a main characteristic that separates humans from other animals on the planet. The ability to convey thoughts, feelings, emotions, behaviors and mannerisms in words has helped humans create numerous inventions. Like learning to play a musical instrument, learning a new language is a great skill that not only benefits the learner by having conversations in multiple languages, but it supports brain health as well. Neuroplasticity is the main reason why learning a new language offers so many benefits to brain health. The brainâ&#x20AC;&#x2122;s ability to form new neural connections and new brain cells (neuroplasticity) means it is a constant learning machine capable of rewiring and growing itself with the right stimuli. And learning a new language is one way to get the perks of a younger, smarter and fitter brain. How does learning a new language support brain health?

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Here are some reasons: 1. Learning a new language grows the brain. In a magnetic resonance imaging study of the brain while learning a new language, researchers discovered that the hippocampus and the language areas of the cerebral cortex grew bigger with intensive language learning over a three month period. With continuous language learning, these areas stay active and engaged each time the new language is used. 2. Learning a new language improves cognitive function. Cognitive function is essential to daily living and overall well being. From picking the right dish on a restaurant menu to making complex life decisions and excelling in studies, effective cognitive abilities are important to every area of life. By learning a new language, cognitive processes such as attention and concentration, working memory, episodic memory, spatial short-term memory, visuospatial working memory, long-term memory, mental processing, deductive and inductive reasoning, planning, decision-making, creativity, and verbal reasoning improve. 3. Learning a new language slows brain aging. Because of neuroplasticity, learning a new language is akin to major weight lifting for massive muscle growth. Like a muscle in any other part of the body, the brain grows new neurons and cells. With new neural connections and brain cells, the brain ages slower in comparison with a “non-exercised” brain. When the brain is not “exercised,” cellular atrophy can easily set in and that contributes to brain aging. 4. Learning a new language delays Alzheimer’s disease. How does mastering a new language help delay this dreadful disease? Well, it turns out being fluent in more than one language continuously activates networks of the brain which deal with memory, language and learning. These areas continue to get a work out that a monolingual brain does not. As a result, cognitive decay and decline are delayed and so is dementia and Alzheimer’s disease. 5. Learning a new language improves memory. Studies have shown that people who speak more than one language fluently tend to have better memories, are more cognitively creative and are more mentally flexible than those who speak only one language.

also like hiring employees who are fluent in other languages because it helps when it comes to doing business with native speakers of those languages. In comparison with people who are monolingual, multilingual people are more likely to have higher general intelligence, have superior overall cognitive abilities, score higher on standardized math, vocabulary and reading tests, delay immediate gratification in the pursuit of long-term goals, be more perceptive of their surroundings, be better at prioritizing tasks, working on multiple projects at one time, listening skills, memorization skills, and understand others’ points of views. You may be wondering when the best time to learn a new language is. Studies show that picking up this skill at any age and learning intensively truly helps the brain. So whether the age is four or eighty-four, actively and intensively learning a new language is great fuel for the brain. Now that some of the benefits of learning a new language have been covered in this article, it’s time to visit your phone’s app store and check out many of the language learning apps available. Some of the popular ones available include Duolingo, Babbel, Busuu, Mindsnacks, and Mondly. Want to practice the new language and a native speaker isn’t readily available? HelloTalk, HiNative and TripLingo are helpful for question and answer, chat and social connections that afford practice opportunities. AnkiApp, Memrise, and Tinycards are apps that offer flashcards and fun vocabulary practice. So, for brain health sake and for the impressive skill of being a polyglot (don’t stop with mastering two languages, master three or five and really boost brain health), enjoy learning new languages! Dr. Abiola Oladoke is the founder and Chief Clinician at O & A Wellness Group, Inc. and the Executive Director and Chief Clinician at Home Front Warriors Project, a non-profit PTSD clinic for veterans, active service members, and first responders. For more information, visit www.DrAbiola.com or call 800-679-8419.

6. Learning a new language could offer more career opportunities and advancements. In a world that’s growing smaller through technological advancements, being multilingual could mean career opportunities in other countries. Companies

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THRIFTED

treasures By Leah Castelein

significant shift in housing and lifestyle has been occurring in America over the past 35 years—namely, the growth in multigenerational housing. In fact, 1 in 6 Americans now live in such households. This means a record 57 million Americans, or 18.1% of the population, lived in multigenerational family housing in 2012. That’s double the number who lived in such households in 1980, according to the Pew Research Center based on US Census Bureau data. Living Lavishly doesn’t have to mean possessing the priciest pieces. Sometimes it can mean transforming an outdated object into a brand new item of its own. Unique treasures are all around us. All it takes is a refreshed perspective, a resourceful mindset and the ability to give projects the time and love it deserves. My passion for thrifting and beautiful home decor has led me here. I’m just trying to save the world, one piece of recycled furniture at a time.

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My inspiration for my pieces include:

Most of the pieces that I redo are picked up on the side of the road or off craigslist for free. Every once in a while, I will score at a thrift store, yard sale or swap meet. I always try to put my own spin on the item, whether that means updating the paint colors or reupholstering seat cushions. My style is vintage modern with a strong passion for Bauhaus, Mid Century Modern and Art Deco.

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The Punks, Graffiti Artists, Metal Heads, Dada Movement, Skateboarders, DJs, Rock ‘n Rollers, Photographers, Illustrators, Surrealists, Gonzo Journalists, Beatniks, the Hopeless Romantics, the Bauhaus founders, the Mothers & the Fathers, and nature. I’m inspired by life and the amazing world we live in. There is beauty all around!

When Leah Castelein isn’t designing websites at Simply Clear Marketing & Media, she is creating art in various forms and selling her refurbished pieces on her online shop, Los Angeles Muse. Check it out at losangelesmuse.com.

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addressing the root OF YOUR ACNE By Emily Robinson

our skin is hot, red and painful to the touch. Everything you’re doing seems to make it worse. Acne is inflammation of the skin; so harsh products only cause more irritation.

To break the endless cycle of breakouts, you need to find the root cause of your acne. Sugar Foods high in sugar increase insulin production, which increases oil production in the skin, triggering acne.

you…

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Often break out around your mouth?

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Have extremely oily, shiny skin?

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Do you…

• Break out mostly along your jaw, mouth, neck or back? • Experience worse breakouts during your monthly cycle? • Get deep, painful breakouts, also known as cystic acne?

•

Crave sugary foods, caffeine, nicotine or alcohol?

•

Experience energy or mood fluctuations throughout the day?

If you answered yes to two or more of the questions above, talk to your GP about getting your blood sugar level checked, and to a dietician about a low glycemic diet. Diet Sugar is not the only dietary concern. Your skin is an alarm system for your general health. Acne may be an indication of a food allergy or intolerance.

If you answered yes to two or more of the questions above, talk to your doctor or a homeopath about checking your hormone levels. The only way to stop acne in its tracks is to find its root cause. As you investigate what’s going on below the surface, work with a licensed esthetician to manage the symptoms so you’re not adding fuel to the fire of inflammation. Emily Robinson is a licensed esthetician, massage therapist, Dermalogica Expert and the owner of Face to Face Skincare & Massage in San Luis Obispo. She specializes in managing acne for healthier, more vibrant skin.

Do you…

•

Get breakouts all over your face or concentrated on the forehead?

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Get stomachaches, bloating or gas after eating?

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Consume dairy, wheat, soy or excess sugar?

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natural REMEDIES TO CURE THE COMMON cold FIVE

By Michelle Hamilton

obody likes those first signs of illness — itchy throat, nasal congestion, achy neck and shoulders, a general feeling of fatigue or headache. These are the beginning signs of an illness, and I’m here to tell you that when you get these signs, it’s not too late! This is your body telling you that it is fighting an infection and it needs your help. Now is the time to listen to your body’s guidance and give it what it needs. As an acupuncturist I believe in the body’s innate ability to heal itself. We just need to cultivate the right environment for healing to happen. With some attention to self-care and herbal supplementation, it’s possible to stop an illness from fully manifesting into something worse. In Chinese medicine the beginning phase of an illness is called Tai Yang Syndrome, which literally means, “half in, half out.” This means that the pathogen has not fully penetrated your body as the immune system is fighting it off the best to its abilities. If the pathogen becomes stronger as the immune system becomes weaker, the illness will start to progress and the symptoms will become stronger. The next phase of illness usually includes a fever, sore throat and body aches. There are specific steps you can take at this early phase of an illness which will not only stop the illness, but also give your immune system the boost that it needs to keep you healthy.

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A Five-Step Plan for Fighting Off Illness 1. Herbs. There are many great supplements and herbal formulas you can take at this stage of illness. My go-to supplement is a Chinese herbal formula called Yin Qiao San. Yin Qiao San is a blend of Chinese herbs that have been used for the beginning phases of an illness. Yin Qiao contains anti-viral and tonic herbs that will give your body that added boost it needs to fight off an illness and boost your body’s energy at this time. Yin Qiao San is available for purchase at an acupuncturist office and some health food stores. It’s a great formula to have in your medicine cabinet. 2. Rest. This seems so simple and obvious, yet so effective. When your body is showing you symptoms of illness, back off the exercise, scale back your schedule and treat yourself like you would a small child. Take the day off work, wrap yourself up in your favorite blanket with a good book and rest to support the body’s natural immune response. 3. Sweat it out. A great way to kick an illness is to help your body generate some heat, which will kill the pathogen before it fully manifests. Similar to a fever, generating enough heat in the body can create a hostile environment for the pathogen, killing it off before it fully manifests. Some ways to generate this heat include sitting in a sauna, taking a gentle hot yoga class or bundling yourself up, anything that makes you break a sweat is going to help at this time. 4. Bone Broth. Bone broth is made from simmering chicken bones in water at a low heat for up to 72 hours. After you remove the chicken bones and meat, you are left with a beautiful golden liquid chock-full of medicinal benefits. I would recommend adding plenty of pepper to the broth, helping expectorate the watery fluids in your mouth, throat, and lungs. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb, strengthening your body and your immune system. 5. Acupuncture. Get some needles! Receiving an acupuncture treatment at the onset of illness can boost your white blood cell, strengthen the immune system and reduce nasal congestion, body aches and fever. Next time you feel that illness coming on, put some effort into your wellness and you can reap the rewards. You only get one body, treat it well. Michelle Hamilton is a licensed acupuncturist, herbalist and massage therapist. She practices out of the SLO Wellness Center. For more information, visit www.slolac.com or call 805-543-8688.

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WIGHTON’S: SPECIAL REPORT ON

your health Courtesy of Wighton’s Heating and Air Conditioning

hen you look at the whole physical being, there are many ways you can influence having a happy, healthy life. And it’s not all about diet and exercise. Some areas would surprise you how much they can affect your well-being. Take for example the water you drink and the air you breathe. At Wighton’s, they’re concerned enough about both of those items that they have developed targeted products and services to keep you as healthy as possible. This Special Report will cover four areas of your life (mental, food, exercise and air) that can easily help or hinder your health and happiness. Let’s start with your head first – because frankly – when you say it’s all in your head…it’s true. It’s All in Your Head… Shawn Achor, a popular positive psychologist, who teaches at Harvard and consults with countries and corporations worldwide, shows through many studies that developing habits of happiness can decrease your blood pressure, lengthen your life, and increase your measurable happiness. He suggests 5 areas to develop habits of happiness. They are: 1.

Journal writing every day

Find 3 things you are grateful for each day

Exercise for 10 minutes/day

Meditate for 2 minutes/day

Serve someone daily

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So if you want a sense of feeling better about life, yourself and what’s going on in your life, start by building these 5 basic habits. You Are What You Eat We’ve all experienced the energy drop that comes from eating foods high in sugar and saturated fats. When you eat a balanced diet including whole grains, lean meats, low-fat dairy products and fruits and vegetables, your body has the fuel that it needs to manage your energy level. Eating a low-fat diet can also help control weight. When you start the day with a healthy breakfast, you help avoid hunger spasms that could send you running to the fast food before lunch, says the American Dietetic Association (ADA). The ADA also recommends incorporating at least five times per day fruits and vegetables – which are low in calories and high in nutrients – into your diet to help with weight control. Healthy habits can help prevent certain health conditions – such as heart disease, stroke and high blood pressure – by boosting high-density lipoprotein (HDL), or “good,” cholesterol and decreasing unhealthy triglycerides. This combination keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases. The Mayo Clinic says that regular physical activity and proper diet can help you prevent or manage a wide range of other health problems, including metabolic syndrome, diabetes, depression, certain types of cancer, and arthritis.

From the Mayo Clinic: Exercise! You know exercise is good for you, but do you know how good? From boosting your mood to controlling your weight, check out these six ways on how exercise can improve your life. Exercise can... 1. Control Weight Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. 2. Combat Health Conditions and Diseases Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. 3. Improve Mood Physical activity stimulates various brain chemicals that may leave your feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. 4. Boost Energy Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. 5. Promote Better Sleep Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bed-time, or you may be too energized to fall asleep. 6. Be Fun Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new. It’s the AIR You Breathe! Yes, there are many cities throughout the world that have become grossly polluted – but most people don’t think about the pollution that can be occurring right inside their home. And their health can be severely affected by particulates and biological matter that they may be breathing…without even knowing it. Here are 2 things you need to be aware of when checking your home’s air system:

Your Home Can Make You Sick: 1. Critters: Dirt, mold, bugs, mites, and other “stuff” are all living in your duct system. The peskiest are Dust Mites. For creatures you can’t even see, dust mites can stir up a lot of trouble. About 20 million Americans are allergic to these little bugs. You may feel as if you have an endless cold or even asthma. 2. Mold (Bacteria): Homes now retain more humidity and airborne pollutants, which cause longer lifespans, and more productive cycles of microbial activity within the home, such as mold, germs, bacteria and viruses. 3 Ways to Clean Up Your Home’s Air 1. Replace your ducts: According to the largest flexible duct manufacturer in the United States, all flexible ductwork manufactured prior to 2009 is inferior to today’s flexible ductwork in both strength and insulation value. Nothing is cleaner than brand new ductwork. Daily, Wighton’s Champion Technicians measure high static pressures in undersized ductwork and find many improperly sealed duct joints. As a result, the system will perform extremely inefficient, pull dirty air from the attic or basement areas of your home, and will not deliver the comfort you expect from your heating and air conditioning system. 2. Install a UV Light: Wighton’s has found the most successful way to eliminate airborne mold spores, viruses, bacteria, and the accumulation of mold on AC coil surfaces is with Ultraviolet (U.V.) germicidal lights; originally designed by the US Navy for maintaining the air quality in submerged submarines. For most people, the original motivation for installing UV germicidal lights is to abate indoor air quality complaints, and / or allergies. However, they are also pleased to learn that many hidden odors are also eliminated with U.V. technology. 3. Install a High-Efficient Air Filter Cabinet: Most heating and cooling systems still use a basic air filter in the return air grille or inside the furnace. These filters were designed to protect the equipment and not the people served by the equipment. Today, however, there are several types of filter cabinets available in various efficiencies that can help you filter the air you breathe in your home. If you suffer from allergies, asthma, hay fever or other breathing difficulties, there is a high efficiency filter cabinet than can help you. Wighton’s can even provide you with the same type of air filter used in hospital surgery rooms. Wighton’s total intent is to keep you healthy and happy. They encourage you to develop habits of happiness, mostly eat the good stuff, exercise and have fun with it and have your home air checked by one of their professional technicians. Give them a call at 805543-4881 or visit www.Wightons.com LIVING Lavishly

stomach,

IT’S NOT YOUR

head

IT’S YOUR By Tami Cruz

hen a craving does not come from hunger, eating will never satisfy it.

What really wants to be nourished? Learning to connect to our own body wisdom is a powerful tool. The first step is to recognize the hunger. Ask yourself how does hungry feel to you? What physical signs do you experience? Maybe it’s growling, grumbling or emptiness in the stomach, irritability or trouble concentrating, headache, light-headedness, etc. Can you relate to any of these? If you’re not sure, I would invite you to do a Body – Mind - Heart scan. Close your eyes, take a couple of deep breaths, and start to connect to your body with your breath, by scanning through your body. Starting at the top of your head, move your attention down to the tips of your toes and just start

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noticing what is present for you. Notice if you’re having any tension, sensations, pain, discomfort or maybe you are not feeling anything at all. Notice anywhere in your body that can be a trigger to eat. Just be curious without judgment. Learning to be present and embodied when we sit down to eat is essential. Are we eating in response to non-hunger triggers or eating mindlessly? If so, we can miss key messages from our body and also the pleasure we are seeking from the experience. Eat with intention and attention! Intention to feel better when we finish than we did when we started, and the attention to notice the food and its effect on our beautiful body.

I asked what really wants to be nourished? There was a time in my own life when I realized that I had been using food to numb out, escape or selfsoothe when I was dissatisfied with other areas of my life. It became a compulsion. I wasn’t actually hungry for food, but could not stop eating. So often we are searching for something to be fulfilled and try to fill that empty void or anxiousness with food.

There are three steps to transform these negative thoughts or old wounds:

It’s a sign that something is wanting our attention. Maybe it’s a part of us that wants to be expressed, but feels suppressed. Maybe we are working too much and our creativity has been put on hold.

3. Have gratitude. When you have an attitude of gratitude, your life is abundant.

But instead of recognizing the message in this hunger, we only recognize the feelings of dissatisfaction or anxiety and turn to food to medicate ourselves. This is called compulsion. But there is a gift in compulsion. It’s our body trying to communicate a need or desire, usually some place in our lives where we are under-expressed. This is our innate wisdom. What is your body trying to tell you? Do you ever find yourself looking in the mirror and inspecting or criticizing certain things? I would like to invite you into a new perspective, a new way to think about your body. Instead of criticizing or being mad, think of it as potential energy. Physiologically, it’s stored energy. Psychologically, it’s stored personal power. It’s life process that’s been put on hold, stored emotions, the digesting of past experience, undelivered communication, undone actions wanting to happen.

1. Be honest with yourself and others; 2. Forgive those you need to forgive to heal the wounds;

Focusing on what you have, instead of what you don’t, is what I call abundant thinking. When you focus on the things you do have, and love what is currently in your life, you open yourself up to so much more of what you love. When she’s not taking tai chi, fitness or kickboxing classes at Morro Bay Martial Arts and Grateful Body, Certified Holistic Health Coach Tami Cruz helps clients with habit changes and to achieve goals they never dreamed were possible. She can be reached 805 235-7978 or by visiting gratefulbodyhealthcoaching.com.

What about being more present? Meditation is a powerful tool to facilitate this, as it helps the mind drop the busyness it gets caught up in from past and future thinking, and drop into a center point. I like to say that deep breaths are inspirations. Research has shown that strong emotions cause changes in the biochemistry of the body. It’s your biography, or your story that creates your biology. What is the story you identify yourself with? Is it a wound or an empowering story? Fear or stress, when it’s chronic, can slow down metabolism, increase depression, and influence our overall well-being. Your thoughts create your life. What you put out comes back to you. Simply said, when you think only negative things, you manifest that.

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are you a DESK or DASHBOARD diner? By Lisa K. Story

ost Americans eat at least one meal a day in the car or at their desk. Our modern day busy, and technology-filled lives invite near constant multi-tasking.

According to a Harvard study done in 2013, eating while watching TV increased food intake by at least 50%. The same is likely true for eating while driving or working, surfing the internet or scrolling through social media. In this state of distracted busyness, it becomes all too easy to ignore the body and its true hunger signals which then leads to low blood sugar. When we finally do eat, it’s from a place of depletion and distraction. Have you ever felt “hangry?” Eating while distracted or on the run results in faster consumption, eating poorer quality foods and unconsciously eating MORE. This creates problems from both a human connection AND health standpoint. Why is this so important? Women are suffering in record numbers from digestive-related issues, weight concerns, autoimmune disorders, anxiety, depression and other stress-related challenges. The simple habit of bringing mindful attention to meals has been scientifically proven to improve digestion, reduce stress, improve cortisol levels and support us in eating less. It’s one of the most basic ways we can improve our health. Practicing Mindful Eating 1. Begin by tracking how many meals or snacks each day are eaten while doing other activities. Get

curious and notice without judgment.

2. Pick one meal a day to practice without any electronic or driving distractions. 3. Begin your meal with a few centering breaths in through the nose and out the mouth. Take a moment of silence or gratitude to come into presence. 4. Enjoy every flavor and texture by taking small bites and chewing your food. The first step of digestion is the smell, the visual savoring that triggers the brain to send a signal to release digestive enzymes and begin breaking down the food in your mouth. 5. Stop when you feel satisfied. Not full or stuffed. The objective is to fill your stomach to 80% and then allow the body time to register that you’re actually full. This mindful eating practice will help you to reduce overeating, improve digestion, improve sleep and cortisol balance, and even lose weight if that’s a goal. Not to mention, you’ll bring meals back to the table, enjoy the flavors and aromas of your food more and hopefully find yourself connecting with others. Lisa K. Story, M.A, is a Certified Health Coach and yoga instructor with nearly 30 years’ experience in healthcare and health education. Her program Revitalize: A FREE 3-Day Body Reset can be downloaded at www.theconscioushealthcoach.com.

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innovative DESIGNS & contemporary TREASURES BEAUTIFUL STRUCTURES FOR THE ARTISTIC EYE

By Dennis Allen

Cava Robles RV Resort, TEN OVER STUDIO Paso Robles, CA Cava Robles RV Resort is a luxury motor coach resort on approximately 80 acres in the heart of Paso Robles wine country. The design includes over 300 motor coach sites, five buildings including banquet facilities, multiple pools and resort amenities specifically located to take advantage of the site’s unique setting and views. The rustic-contemporary style architecture evokes California’s ranch history with an updated modern aesthetic evolving alongside the refined expectations of a new wave of RV enthusiasts. Historically, RV Resorts were relegated to abandoned parking lots and the outskirts of town. Cava Robles is a resort designed by nature – where the inspiring natural setting offers more than views: it’s the heart of the experience. Diversifying the Resorts appeal meant including contemporary cottages along with the RV sites. Whether the guest arrives by RV or stays in one of the cottages, Cava Robles redefines luxury. Photos by Ten Over Studio and David Lalush Photography continued, page 72

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El Pomar Residence, Andrew Goodwin Designs Templeton, CA Situated on the knoll of a hill overlooking the El Pomar Region of Templeton and Paso Robles, this new single-family residence was designed to savor the beauty of the region while blending indoor and outdoor living. The El Pomar Residence is a four-bedroom, three-bathroom, 2,800 square foot residence designed in a mix of Bauhaus and Mid-Century Modern. It has a detached carport, pool, and a 1,000 square foot guesthouse, all which occupies the top of the hill and completes this expertly designed rural compound. The El Pomar Residence is situated at the crest of the hill in a way to celebrate two things about the site. The first is the views to the north, west, and east. Expansive views of neighboring vineyards wrap 180 degrees around the northern portion of the home. The second is the orientation of the sun. The house is situated to provide as much ambient lighting from the north while protecting key outdoor areas from hot solar exposure. A 400 square foot outdoor patio is covered with a large overhang and connected to the indoor living room by a 20-foot-long pocketing sliding door system. This maximizes the ability to entertain and provide natural ventilation for the home. Ultimately, the functionality and aesthetics of the home were forefront in the design. Though the home was designed to be passively cooled, powered by the sun with photovoltaics and harvest rainwater and greywater for irrigation, the most sustainable aspect of the design was that there is no space in the home the owners donâ&#x20AC;&#x2122;t use. Function allowed for the form to interpret what the environment was telling the home about its design â&#x20AC;&#x201C; and the ambiance created shoulders this claim. Photo by Trevor Povah Photography

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Contraband Coffee, M:oME with 450 Architects, Deadwood Revival and COCO San Francisco, CA For this coffee house, the architects teamed up with local fabricators to deliver a warm, colorful and artistic cafe in the SOMA district of San Francisco. The beautiful intervention extends the idea that Total Design is alive and well as the design team concentrated on every last millimeter of the space, from the architecture to the furniture and even the art that adorns the walls. The cafĂŠ is a new build out of a double height corner unit in a new San Francisco mixed use structure. The space enjoys tall storefront windows that fill the entire space with daylight. The barista counter defines the main spatial divide tucking away back of house uses, leaving an open seating area that expands out to the storefront on the corner. The seating spills out further onto the sidewalks of Fifth and Clementina to advantage morning light and afternoon sun respectively. The design team worked closely with the fabricators, who found trees that had fallen naturally. They milled them down to beautiful slabs, working around the dry rot and other damage to the wood to create beautiful live edge communal tables, and smaller intimate tables, the live edge window bar as well as the espresso maker plinth, the pour over plinth and the slab for the presentation of the finished drinks. This design strategy exemplifies perfectly the notion of Stealth Sustainability, in which the environmentally beneficial characteristics of the pieces are seamlessly embedded into the beauty and function of the design objects and space. Photo by Garry Belinsky

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Belmont Cottage, BOTH Landscape + Architecture Charlottesville, VA A renovation of a 1950’s cottage makes the most of an 800 square-foot layout. Originally, the living room and kitchen areas were separated, making the small space feel even smaller and starving the north-facing kitchen of daylight. We started to think about the house in terms of its volume rather than its area and sought to make careful adjustments that could extend the function of the living spaces while maintaining the efficient footprint. Vaulting the ceiling allowed us to appropriate the previously unoccupied attic as part of the living space. Removing the interior partition walls that once separated the kitchen from living areas also contributed to the space feeling grand. Two new skylights were punched into the vaulted roof—washing the open living space with natural light. Along with the aesthetic and functional goals for the renovation, the energy efficiency of the home was also increased with insulation and high performing appliances. The architects nested a shallow pantry into the poché of a wall separating the kitchen and basement stairs. A bar and a set of deeper cabinets were then custom built into the space above the height clearance of the stair—vastly improving both the functionality and the storage provided by the original kitchen. All of the wood that was removed was salvaged and reused. The old 2x10 pine ceiling joists were put back to use as the kitchen countertops, table and exposed shelving. The original kitchen cabinets were reused in the built-in bookcase. Photo by BOTH Landscape + Architecture continued, page 76

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Farmhouse, Dick Clark + Associates and Stalwork Inc. Paso Robles, CA For an active, entertaining, modern blended family, we set out to reimagine the classic farmhouse concept by combining traditional architectural forms with a contemporary open floor plan. The entertaining and family spaces -- the heart of the project -- are housed in the double height ‘barn’ volumes, which dissipate at their base to seep out into a central communal courtyard and existing pool. Indoors is outdoors and outdoors is indoors. Set in the rolling hills of the Paso Robles wine region, the farmhouse grows from the roots of a multi-generational family farm and vineyard. To root the home in the landscape, we chose agrarian materials native to California – the ‘barns’ clad in western red cedar and corrugated CorTen roofing nod to the vernacular buildings found elsewhere on the property. These volumes are knit together with blocks of secondary program clad in charred wood siding inspired by an old grain mill in nearby Templeton, CA. And lastly, the modern white stucco of the cantilevered structures harkens back to the regions mission architecture. Inspired by the homeowner’s playful personalities, the volumes of the home are abstracted and the usual elements we expect to adorn the house are suppressed – gutters are concealed, down-spouts are oversized, and windows and doors are oversized. The oversized windows on the upper floors work double duty to frame views of the vineyard and hills beyond so inhabitants are always connected to the land around them. Through material and design, this home honors its family history while charging forward into the future. Photo by Scott Benedict

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40 Prado Homeless Service Center, garcia architecture + design San Luis Obispo, CA The new Homeless Services Center at 40 Prado consists of a single-story building of approximately 20,000 square feet, which provides comprehensive support services for individuals and families dealing with homelessness in San Luis Obispo County. This new facility replaces and consolidates three existing and outdated homeless facilities run by CAPSLO throughout the city, and now houses all homeless services under one roof. The center’s prime mission to provide overnight accommodations is achieved via separate and discrete dormitories for women and men, as well as a separate family and children’s wing. Total capacity of the overnight facility can house up to 110 beds, which more than doubles CAPSLO’s current overnight operations. In addition to programming provisions for separate showers, lockers, laundry facilities, commercial kitchen and dining room, and other basic amenities, the design team was challenged to create a facility that was at once welcoming and safe, yet also robust and resilient in both design and materiality. As one CAPSLO board member commented to the design team: “This building should not be opulent, nor should it be fancy. It should, however, be designed with the strongest most durable materials we can afford. And above all, this building should be dignified, and provide that sense of dignity to anyone who enters this facility.” Taking these words to heart, the design team developed a solution that located all required functions and spaces around a centralized internal courtyard. Once inside the facility, users are allowed to access all interior and exterior components and areas, while still maintaining a sense of privacy, independence and safety throughout the entire facility. Photos by Studio 101 West, Dennis Swanson The American Institute of Architects (AIA) Central Coast Chapter provided images and information from their selected projects of the month from 2018 and 2019. AIA has chapters in every state, and the California Central Coast Chapter, founded in 1979, is a thriving and growing group of architects, associates and professional affiliates. Learn more at AIAcentralcoast.org.

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modern UPDATE

TEMPLETON RANCH HOME RECEIVES A

By Ben and Ashley Barragan

ith a top-to-bottom remodel, the owner modernized what was previously an outdated 1960â&#x20AC;&#x2122;s-era ranch style home in the heart of Templeton. Reimagining each room in the house created a modern feel while incorporating classic materials like Carrara marble and honed black granite. Paying close attention to finishes and design, this house now boasts modern appliances, a spacious pantry, a luxurious bathroom and beautiful stone countertops throughout.

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The new owner, an avid baker, wanted a large marble island as a work surface. The island, topped with beautiful, classic honed marble paired with navy cabinetry provides interest and functionality while an overhanging edge creates seating for entertaining. The kitchen countertops are durable, timeless honed black granite. The honed finish offers a matte look which has become increasingly popular in recent years as homeowners move away from polished, shiny stone toward materials like quartz and marble. The kitchen opens to a great room with an adjacent fireplace. We added a simple honed granite hearth which compliments the kitchen countertops and adds to the overall modern aesthetic of the home. Continued use of Carrara marble in the master bath achieves an overall cohesive and timeless look in this modern ranch home. Ben and Ashley Barragan are the owners of Epic Stone in Templeton and specialize in fabrication and installation of quartz, marble and granite countertops for residential and commercial projects. They can be reached at 805-440-7575. Their work can be viewed at epicstonework.com

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a perfect sofa

6 THINGS TO CONSIDER WHEN PURCHASING

By Rachel Brockett

urchasing a custom sofa does not have to be intimidating. It’s nice to be able to walk into a furniture store and be able to order your ideal sofa or sectional in the size, comfort, color and price you want. The details matter. Below are six things that we believe are primary: • Fabric or Leather - There are many different fabrics and leathers to choose from. If your sofa is going to be the main seating area, or you have young kids or pets, then a high performing fabric or a top grain leather is a good idea. Both fabric and leather have different levels of durability and wearability.

• Reclining motion or Stationary - Reclining sofas have come a long way in style and technology.

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Nowadays, you can achieve any look and comfort you like with either reclining motion or stationary. You just need to choose which one you want or simply keep an open mind as you begin customizing your sofa. • Arm Style - Consider the arm style because it will often determine the style of sofa. A rolled arm, English arm or padded arm sofas are sometimes more traditional. Track arm, no arm, or thin arm sofas are sometimes modern, contemporary or mid-century modern. Be conscious of the type of arm you choose.

• Seat Depth - How do you like to sit on your sofa? If you prefer to curl your feet up under you when you are sitting in your sofa, you might want a deeper seat. If you prefer your feet to touch the ground, you might want a shallower seat depth. • Height of back - Where does the back cushion hit you? If you like to lean your head back and watch TV, then a tall back cushion would be ideal. If you prefer to sit up straight with your arm draped over the back, then you will want a lower back. Keep this in mind while you are on the hunt. • Cushion Type - Do you like to sink into your sofa and snuggle up, or do you want good support with a firmer seat? If you like your sofa soft and cozy, you can choose your cushion to be wrapped in either a soft Dacron or a feather-down. A high-density firm foam will work wonders for those of you who want to feel supported and sit upright. An inner-spring cushion can also be a happy medium between the two.

Modelhom, located at 1030 Huston St. #E, Grover Beach, has been in business for over 15 years. Their designers have helped thousands of people re-design and furnish their homes. Visit www.modelhom. com or call 805-489-4277 for your next furniture purchase or design project.

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going solar:

HOW YOUR HOME CAN INCREASE IN VALUE

By Brian Potter

t’s no secret -- solar panels increase the value of your home. These eco-friendly, cost-saving systems not only help the environment, but your energy bills too. This is a huge plus to homebuyers. After all, who wouldn’t want to cut monthly costs all while preserving the planet? There’s no doubt about it. Going solar is the smart way to go. The solar trend is surging across the nation. So much so, the Solar Energy Industries Association reported a whopping 2 million solar installations

(and growing!) in 2018. This begs the question we’re all wondering: how exactly is going green helping increase the value of people’s homes? For starters, energy efficiency-minded homebuyers are willing to pay a premium for homes that own solar panel systems. Many states, including California, were a part of a U.S. Department of Energy study conducted by the Lawrence Berkeley Lab (LBL) in researching the value of homes with solar panels. It turns out homes with solar panels add an average of $20,000 to a solar home’s value.

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There’s a good reason as to why solar-powered homes sell for more. When homebuyers see a home with solar installation, they most likely have this tidbit float across their head: the promise of lower electric bills. We don’t blame them! Any opportunity to cut monthly expenses is an opportunity worth exploring. Here’s another bonus: depending on the size of your installation, property value increases are directly proportional to the number of solar panels installed. Typically, the number of solar panels installed depends on how much power is needed. So whether the home is full or partially solar-powered, you can bet there’s still a precious value increase! The financial benefits are incredible. There’s no denying that. But we can’t forget the environmental value a solar installation brings to homes. Reduced greenhouse gas emissions and sustainably-sourced materials are enough to have eco-friendly homebuyers intrigued and willing to pay top dollar. A commitment to reducing a huge carbon footprint? Worth it. Another huge commitment, however, is the initial cost of purchasing a solar installation – that’s understandable. With the average solar system

being $15,000 to $25,000 dollars, it’s an investment worth researching. By now, you have a general understanding of how going solar can help the value of your home in the long run. Perhaps you’re curious to know more; I recommend connecting with a solar professional today to get details on the specific benefits you and your home can receive. Brian Potter is the Director of Marketing for A.M. Sun Solar in Paso Robles, CA. A.M. Sun Solar installs solar energy systems for homes and businesses in Central California and is the highest rated solar company for customer satisfaction on the Central Coast. Give them a call today at (805) 457-3900 or visit www.amsunsolar.com to receive a free solar proposal! Source https://emp.lbl.gov/publications/selling-sun-price-premium-analysis

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sanctuary SPACES

By Green Goods

s green building and design goes mainstream, it is easy for consumers to be misinformed and overwhelmed. We sat down with up-and-coming SLO green designer, Alex Flores with Green Goods, to learn more about healthy building solutions and his unique philosophy and approach to design. Alex studied Interior Design at the Fashion Institute of Design and Merchandising, Los Angeles. He worked for various prestige showrooms and contractors in West Hollywood before returning to his roots here in the Central Coast to produce something new. What is your design philosophy?

are people that love to cook and for those people, cooking becomes a meditative practice, which makes the kitchen their Sanctuary Space. For others it’s the bathroom. Bathrooms make great Sanctuary Spaces because they give the privacy and silence we crave throughout the day. What trends are you seeing in the creation of Sanctuary Spaces? In residential projects, I think designing with intention is a major trend. For many generations, the concept of what a home should look like was imposed on us, today people are saying, “Wait -- why do I need a formal room?” or “Are we supposed

The intention behind my design is to produce spaces that induce mindful thinking. It’s so easy to be distracted in today’s world. It’s crazy to realize that we make more contact with a keyboard than we do with our loved ones, or that we eat our meals while staring at a screen of moving pictures. Think about it…when was the last time you chewed your food and enjoyed it? That’s what inspired the creation of these Sanctuary Spaces. What is a Sanctuary Space? It could mean different things to different people. In essence, it is a space that you go to for intentional decompression. It could be a yoga/meditation room, a reading nook, outdoor space…even the T.V. room can be a Sanctuary Space for some. There

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to sit and stare at each other formally?” Instead, why not turn it into…I don’t know… a gift-wrapping room, if that’s what brings you to zen.

You’ll be amazed at how much more productive employees will be if you throw some paint on the walls and put in a lunch counter.

In commercial spaces we are seeing an emerging trend in biophilia, which is the act of bringing the outdoors inside. There are so many positive effects in the workplace when you introduce a little nature. Live plants and greenery have been proven to have uplifting effects on people’s moods. A study conducted in the 80s by NASA concluded that certain indoor plants can take in up to 90% of toxins in the air, including formaldehyde, and convert it into clean oxygen. Natural light, when harnessed, can improve a person’s focus and improve decision-making skills. It’s almost miraculous.

Tell us about the materials used and why?

How are people creating Sanctuary Spaces in residential & commercial applications? Honestly, it’s whatever people want them to be and you don’t need a huge budget to afford one. In residential applications they can be as simple as adding a live green wall. They can also be a network of rooms and spaces within a home. Sanctuary Spaces should be allowing everyday mundane tasks to transform into relaxing meditative practices. Some clients I am working with right now prefer getting ready in the morning to be a seamless process. They want to be able to enjoy a morning with as few interruptions as possible. My approach was to design the master bedroom to connect to a walk-through closet that transitions into the master bathroom. In the morning they will be able to get up, shower, and get dressed without having to step in-and-out of separate chambers. In commercial spaces, it’s all about improving levels of productivity. Many companies are integrating office improvement budgets into their strategic growth plans. If they can create an eco system that induces higher levels of productivity, then the company as a whole can welcome strategic growth with fewer hiccups. Business owners can also start by adding greenery and replace materials with Green Guard Certified products, as they are due for replacement. Break rooms are a great opportunity.

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Material selections are where it gets interesting. As a designer, my job is to make sure the materials being specified will withstand their use and look attractive. However, as a green designer, I have a responsibility to worry about how the materials are sourced. What are they made with? How were they made? Where will they end up 10 years down the road? Making the room pretty is just the beginning. My focus with these spaces is to enrich the wellbeing of people by reducing noise pollution, improving indoor air-quality, sustainability and sanitation, all while mimicking the environment. Below are materials Alex has used in projects. He explains why they are healthy alternatives and how he uses them to address concerns beyond aesthetics. Quartz - Quartz counters -- specifically Caesarstone, Cambria, Viatera, and Silestone -- are a manmade material. As a designer, I love them because I can rely on the character to be the same on every slab. As a green designer, I love them because they have 90-99% of content that has been diverted from landfills. The brands mentioned above are also committed to using non-toxic resins. Quartz is also a non-porous material, so it won’t harbor germs. Cork Floors - Many homeowners are ditching carpet but what do you replace it with? People like carpet because it’s warm and cozy. Cork is a great alternative for several reasons; it’s a softer flooring, stays at a constant 71 degrees, awesome sound dampener and inherently anti-microbial. Cork is also highly sustainable because only the bark of the cork tree is harvested. I really like the US Floors’ line of plank style cork flooring. Bamboo Floors - Bamboo is probably the most widely accepted sustainable flooring. Mosso bam-

Paint - Historically, paint was made with many substances that have been proven to be toxic. That new paint smell wasn’t added for your pleasure. Those fumes emit for decades in the home. Luckily Sherwin-Williams “Harmony Zero VOC” line of paint has come along. It is an interior acrylic latex paint with odor-eliminating technology that helps reduce everyday odors from pets and cooking. Harmony paint also has formaldehyde-reducing technology. Best of all, you can have any of their colors made using Harmony.

boo is a grass. It grows at an incredible rate; up to 47 inches in 24 hours to be exact. Because the trunks are small enough to cut and carry by hand, there is less need for machinery, helping reduce the carbon foot print. Californians, however, are tired with the same old bamboo look. If you’re that person, check out Terragren’s new line of wire brushed bamboo floors. They look like actual wood floors, but made from bamboo. I recommend woven strand bamboo because it is incredibly resilient. Copper - I worry about the life of a product once it’s been installed. I ask myself, “How will this keep their home healthy?” People today are not just worried about finding the right stuff. They’re also concerned with sanitary properties. Copper is a fantastic material because it kills bacteria on contact. It’s also very beautiful. I love Native Trails’ copper sinks. They’re also a SLO company!

For these materials, custom cabinets and many more healthy building solutions or to discuss your building needs -- see Alex Flores at Green Goods. He can be reached at alex@ slogreengoods.com or at 805-543-9900. Check him out on Instagram at @Sanctuary_Spaces. Located at 111 South St. San Luis Obispo, CA 93401.

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Design Trends

Create a spa at home just for you

By Mari Robeson

In Ten Easy Steps

Taking some time out for your self always sounds like a good idea but actually making it a priority might take some effort. The truth is, the busier your life is, the more important it is to take good care of yourself so here are a few ideas for you to block out an evening on your calendar and make it happen.

Set the atmosphere. Clear all clutter and clean surfaces. You want to feel as relaxed as possible and having everything in its place and clean is a great way to begin the process. Music. Put on whatever soothes your creative soul. You can use websites like Pandora or Spotify or create your own relaxing play list. Use a diffuser with a few essential oils or light your favorite fragrant candles. Using a scent like lavender is perfect for creating a calm environment. Surround yourself with soft textures. Plush bathmats, towels and robe will instantly make you feel special. Cleanse your face and apply a hydrating face mask. There are many available at your local pharmacy or you can make your own at home. Hang a few sprigs of eucalyptus on your shower head and take a calming shower. Nothing smells more like a spa than eucalyptus. Draw yourself a warm bath. Add 1 to 2 cups of Epsom salt to your bath. Stir it in until it dissolves. The benefits of Epsom salt have been known for hundreds of years and have many healing properties that are soothing for the mind and body. After your bath give yourself a manicure and pedicure and apply your favorite body lotion. Put on some comfortable clothes and give yourself some time to relax with a good book or movie. Creative journaling while sipping tea is another simple and easy way to unwind. For more tips on lifestyle & design visit MariRobesonHome.com

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Wrap up your Spa Day with some deep stretches or yoga and quiet your mind with meditation and deep breathing.

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exercise MORE money By Ryan Joiner

“Being physically active is good for your wallet,” says Dr. Khurram Nasir

till no time for exercise? Yes, yes, yes; the kids need to be dropped off at ballet. That project at work is more important than a treadmill. Getting home in time to watch the start of the game outweighs having nice muscles. But what if someone paid you $19 per hour to exercise? Would that motivate you to find time? Exercise is something most everyone understands is good for their body and mind. Governments know it’s good for their budgets. But now researchers are starting to prove it’s actually good for people’s wallets! For people still struggling to exercise, a recent study published in the Journal of the American Heart Association provides a strong incentive: You’ll save $2,500 per year just by exercising a measly half-hour, five days per week—that’s just 1.5% of your total week. Health policy experts have known for many years that sedentary people are more likely to develop a number of diseases versus people who regularly exercise. But what does it cost financially? Other studies have shown that inactivity costs the world economy a startling $168 billion annually in medical expenses and lost productivity. But those kinds of aggregate “world” numbers are easy to slough off for most people. They’re somewhat abstract to every day life, especially when governments and businesses bear much of that $168 billion cost. People don’t really pay attention until they see it affecting their own wallets.

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So, researchers set out to determine what a lack of exercise is actually costing individuals in dollar figures. They turned to a huge storehouse of data on our health care spending, the annual Medical Expenditure Panel Survey conducted by federal agencies. The survey includes very detailed questions about health care spending and lifestyle, and is collected from a very large, representative sample of over 26,000 American men and women.

This particular study pulled data from the 2012 survey, and demonstrated that, on average, someone who met basic exercise guidelines (walked 30 minutes, five days per week, or equivalent) paid $2,500 less in annual health care expenses related to heart disease compared to someone who didn’t. The researchers also controlled for insurance coverage, meaning that people with good insurance who do not meet basic guidelines for exercise still pay more for health care expenses annually than a person with skimpier insurance who regularly exercises. Overall, the data strongly suggests, “Being physically active is good for your wallet,” according to Dr. Khurram Nasir, a preventive cardiologist and director of the Center for Healthcare Advancement and Outcomes at Baptist Health South Florida Hospital in Miami, who oversaw the study. Nasir also points out that this study only focused on diseases and expenses related to cardiovascular disease. Had they included all other diseases positively affected by exercise, the cost savings would have been substantially higher. That could mean one might make over $25 per hour just for exercising! That’s more money to spend on a weekend “staycation” in Avila Beach; more money to spend at Concerts in the Plaza; or better yet, more money to pay for personal training so often considered beyond one’s budget! Of course this was an associational study, not direct proof that working out will cause everyone to spend less on health care. And, walking a half-hour per day is not going to give people the body of a magazine model. For that, they’ll need to consult a reputable gym. Nevertheless, Dr. Nasir says he hopes that people still reluctant to take time to exercise might realize that making that decision is costing them money. Just walking 30 minutes—half of one’s lunch break—each day will not only lead to a healthier, longer life but will actually put more money in your wallet.

Sources Valero-Elizondo, J. (2016). “Economic Impact of Moderate Vigorous Physical Activity Among Those With and Without Established Cardiovascular Disease: 2012 Medical Expenditure Panel Survey.” Journal of the American Heart Association. 5(9); Retrieved from https://doi. org/10.1161/JAHA.116.003614 Ding, D. (2016). “The economic burden of physical inactivity: a global analysis of major non-communicable diseases.” The Lancet, 388(10051), p1311–1324. Retrieved from https://doi.org/10.1016/S0140-6736(16)30383-X

Ryan Joiner is the owner/founder of Athlon Fitness & Performance in San Luis Obispo. Since 2003 he and the Athlon team have specialized in fitness and performance coaching to help our community look, feel, and perform at their best. To contact him or learn more about fitness and performance coaching, visit www.AthlonElite.com, or call 805-5466070.

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wholesome

By David Pomfret

TIPS TO LOSING WEIGHT

nfortunately, weight loss goals can be more challenging than any other fitness related goals. Engaging in endurance, strength, and flexibility training can, and should, be part of a weight loss program, but current research supports that exercise alone is insufficient for weight loss for many Americans. The American College of Sports Medicine recommends a minimum of 150 minutes per week of moderate to vigorous exercise in combination with energy/diet restriction, yet over 40% of Americans are clinically obese; more than any other time in history. The greatest research organizations in the nation are still plagued by the fact that they do not fully understand why what works for one person is completely ineffective for others, and the majority of people who are able to experience significant weight loss will regain that weight in the future. What we do know is that a highly personalized approach to weight loss is much more successful than trendy diets, detoxes, and quick-fix solutions.

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Here are some tips to up your odds of success. • Dear Diary - Keeping a daily diary or journal that includes your dietary intake, physical activity, general emotional state, and periodic measurements will help you remain accountable for your behaviors and allow you to track patterns that are sabotaging the completion of your goals. • Take it slow - Chances are you did not gain all the weight you want to lose in just one week, so it is not realistic to take it all off in one week either. Aiming for a maximum weight loss of 1 to 2 pounds per week is correlated with the best long-term weight loss success. Any method that promises extreme results in a short period of time is not only less likely to stick, but is also unhealthy for your metabolism in the long-run. • Be like a house - When building a house, you start with the foundation and supports. Without them, your house is unlikely to stand the test of

time. The same goes for weight loss. The foundation is your knowledge and action plan, and the supports are the people and professionals you surround yourself with to help lift you up when you feel like falling down. These supporters will also be integral in creating a plan and may include a registered dietitian, certified personal trainer, doctor, therapist, training partners, family and/or friends. • Be persistent - Because no single approach to weight loss works for everyone, you may need to try several long-term strategies to reach your goal. Don’t lose hope if your first attempt doesn’t work. Stay focused on your long-term vision of how you will feel when you finally reach your goal, and allow yourself some grace for the times when you fall off track. Ultimately, the healthy behaviors you are adopting provide a greater wellness benefit than the actual weight loss itself, and if you stick to it long enough, you will be successful. David Pomfret, MS, ACSM exercise physiologist is the owner and operator of Equilibrium Fitness for Women located at 3930 Broad St, San Luis Obispo, They can be reached at 805-541-1100.

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app in gear GET YOUR

By Julian J. Varela

he importance of regular exercise and a healthy diet is well understood, but starting a new fitness regimen or diet, and sticking with it, can be downright difficult. Once one musters up the motivation to start, the first couple of weeks can be quite exciting. Energy levels start to increase, sleep improves, confidence builds, and the six-pack starts to form (well, one can hope). In time however, the feeling of motivation and excitement starts to wane, and all of the sudden, hitting happy hour instead of the gym sounds quite appealing. The ups and downs of healthy living are real and often frustrating, and we all can use a little help to stay on track. And although hiring a personal trainer five days a week can help to keep you inspired, downloading a fitness app may be the next best thing, and a fraction of the cost. There are hundreds of fitness apps out there but finding a quality one can feel like a game of “Where’s Waldo?”. However, don’t get discouraged quite yet, because we know this game well. And after several hours of intense typing and rapid mouse-clicks, we found six apps worthy of a spin on the dancefloor. Each of the following apps (available for iOS/Android) have consistently held a high ranking, don’t require a fitness tracker (like a Fitbit), are easy to use and have a free option. They are broken down into the following categories:

1. Keelo (high intensity workout app) HIIT training is a fast, yet intense way to get in an effective workout. Keelo provides workouts lasting between seven and 20 minutes that’ll deliver results if done a few times a week and has both bodyweight exercises and workouts with equipment.

• High Intensity Training (HIIT) app for quick and intense workouts; • •

Outside App for non-gym folks;

All-in-one training app with guided workouts and exercises

• Nutrition tracking app to make it easier to stay on track; •

Comprehensive exercise and meal planning

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Sleep app to help increase your z’s

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2. Strava (outside training) Strava is ideal for runners and cyclists and tracks speed, distance, pace, elevation, calories burned, etc. The app lets you share stats and join digital clubs with fellow fitness enthusiasts. Itâ&#x20AC;&#x2122;s also compatible with most GPS running watches, cycling computers, and activity trackers. The free version is great and the premium version ($7.99/ month or $59.99/year), offers personalized training plans, live performance feedback during your activity, and more detailed analyses after every activity.

3. Sworkit (all-in-one app)

Sworkit creates a six-week program based upon your goals and current fitness level. You decide how frequently youâ&#x20AC;&#x2122;d like to work out and it will create a plan based around your schedule. You can also design your own workouts if you want to get creative. The premium subscription ($29.99 quarterly or $59.99 annually) gets you access to real trainers for advice, exclusive exercises and workouts.

4. Lifesum (nutrition tracking) Lifesum gives you simple lifestyle tips and adjustments based on your habits, cravings, obstacles and goals and produces recommendations to help you start making healthier choices. The app can also act as a lifestyle coach by giving you reminders to eat and drink

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water regularly throughout the day. A premium subscription ($44.99/year) will get you even more detailed nutritional analysis and let you sync with other fitness apps.

5. 8fit (comprehensive exercise and meal planning app) 8fit is pretty awesome and creates custom exercise and meal plans based on your goals, your current stats and preferences. This app is quite detailed and will assess your preferences, the number of workouts you’d like to do each week, and number and variety of the meals you’d like to eat each day. You can even select the days you’d like to grocery shop for ahead of time, and the app automatically generates a shopping list based on the recipes that you’ll prepare on those days. As far as workouts are concerned, 8fit provides hundreds of options from running to martial arts. The Pro edition ($59.99/year) includes even more custom workouts and more personalized plans.

6. Sleep Time (you snooze you win) We all need our sleep and Sleep Time uses an accurate algorithm to provide insight on your sleep. It monitors your movement during sleep, counts sheep, and its alarm feature learns to wake you up at a good time, not during deep sleep, so that you’ll feel refreshed and ready to go.

Exercise and eating well doesn’t have to be drudgery. Technology is helping to remove excuses by bringing the gym to you, regardless of where you are. Time, cost, access and motivation tend to be the primary excuses for not exercising or eating well. Thankfully, we now have access to apps that remove some of these barriers by providing personalized workouts, meal plans, automated grocery shopping lists, fitness coaches and sleep trackers. Who could have imagined that someday we could have a personal trainer, nutritionist and Tony Robbins in our back pocket? Now go forth and get your app in gear. Julian J. Varela is passionate about creating healthier individuals, families and communities. He holds an M.S. degree in exercise science and health promotion and a M.A. in clinical psychology, marriage & family therapy and is the chief wellness officer of MVME Wellness. He can be contacted at Julian@mvmewell.com.

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HOLLA FOR By Courtney Haile

uick! Picture Hula dancers. You are likely conjuring up a touristy scene in Hawaii, or perhaps a grass skirt and coconut ensemble from a costume shop. Hula is a traditional form of Hawaiian dance steeped in ritual and precise movement, and it’s not as easy as it looks. Always up for cultural education, I found my first Hula class by researching World Rhythm and Motion Studio, which is located in San Luis Obispo and offers Belly Dance and Flamenco. When I arrived at their studio, tucked away behind Broad street, the children’s Hula class was finishing up. For a moment I thought I’d be the lone adult in a class of giggling kids. My fellow adult classmates soon arrived wearing wide, mid-length skirts in colorful patterns. No kitschy grass skirts here. Our instructor Sylvia loaned me a bright and beautiful sarong to wear over my black spandex; and if attending class regularly, you’ll want to dress the part in respect to the culture. I noticed the ladies brought sheets of paper with them, and upon closer look I saw their pages consisted of typed Native Hawaiian language. I thought maybe this was a song they were going to practice later in class. Sylvia then brought me up to speed with Hula protocol. The instructor must invite the students into the Hula space and does so after the successful reciting of a chant. I followed the best I could, but when I knew I was out of my league, stayed quiet. Although the class is a safe place to learn and mess up, I felt

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hula

point to mess up quietly. In another fitness or dance class, I might have drawn attention to my mistakes and laughed in the name of self-deprecation, but this was not the space. If you are open to a dance class that provides cultural enrichment, challenges your coordination and will get your hips moving, Adult Beginner Hula on Wednesdays at 5:30 is for you. World Rhythm and Motion Studio is located on Miguelito Court in SLO and you can find their schedule on worldrhythmandmotion.com. Courtney Haile is a writer and fitness instructor living in San Luis Obispo the chant wasnâ&#x20AC;&#x2122;t the time to experiment and laugh it off. Once invited in, participants circle up, join hands, and set intentions. When we were ready to move, we warmed up with hip motions, arm movement and foot work. The arms mimicked water, waves, and other natural elements; and I was repeatedly corrected for swinging my hips with a slight rotation instead of shaking them side to side. Blame the club. Each movement is specific and intentional â&#x20AC;&#x201C; and as the class continued, the combinations became more complex. By the end, when we danced without the instructor and her cues, I happily followed the woman who has been practicing the longest and stayed out of the way. As a first timer in an authentic Hula class, I made a

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LIVE FLORAL ARTIST

By Judy Salamacha

the place ON PCH

loral Designer Jennifer Schaar believes she has found her place at The Place on PCH in Oceano, CA.

The unfashionable yet distinctive – maybe even historic -- building on the corner at 1699 Front Street in Oceano seems almost hidden in plain sight on a tiny triangle lot sandwiched between a small retail nursery and a welding yard. But once you find a place to park and step up into the small gallery encased in natural floor to ceiling barn-wood, you know “creativity happens here.” Indeed, Schaar is with other artisans in her adopted community that she’s already learned to love because it feeds her artistic soul and allows her to develop the art she has always wanted to create.

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“Everything centers arounds my love of nature,” she said. “I grew up in Springville, CA, on the way up to the Sequoias. The population was barely 1,000 and we had no neighbors. I was one of six siblings, but nature was my best friend and playmate.” At the College of the Sequoias she learned ceramics and at Fresno State she learned the art of glassblowing. She paid for her diplomas working at a shop doing floral design. When

her family moved to Nipomo in 2008, she became a stay-at-home mom with two children, Meadow and Amelia. “Gardening became my creative outlet. When my husband (Tony) made a career change in 2010 and became creative director of Habitat Home and Garden Center, the owner, Lars Kieler, asked me if I wanted to put some life into their plants and arrangements,” said Schaar. Once customers saw the flora and fauna designs by Jennifer Shaar at Habitat, her career snowballed with

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design referrals. After working with Habitat, she has now created her live art retail gallery at The Place at PCH and can consult with customers while in her creative environment. And if she gets stumped or has plant or design questions, she credits her mentors Bruce Eisengart of Norman Nursery in Shell Beach and Chris Graef of Santa Ynez Gardens for their great advice and guidance. Plus, she loves talking and promoting the art of her favorite collaborators and partners: Darcy Badiali, who create ceramics and metal art, Traci Badali, who will partner with her with live plants and Steve Bewley, who creates in metal art. Her live plant and floral design work can be seen at the Granada Hotel and Bistro in San Luis Obispo, the now shuttered Foremost Wine Company at the Creamery, Treana Winery and Hope Family Vine-

yards in Paso Robles and Timbre Winery’s exterior gardens in Arroyo Grande. When asked about her creative process with clients, she said, “I’ll meet with the client and get a feel for what they are looking for and then the design will evolve for the project. It becomes a trust… they know I understand what they want and can work within the budget they give me. My goal is to set them up for success.” Judy Salamacha is a former publisher of The Bay News, now a feature writer for simplyclearmarketing.com and author of Colonel Baker’s Field: An American Pioneer Story (Bear State Books, 2013).

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INSPIRED GOAL SETTING:

to begin anew By Lisa K. Story

hether it’s the beginning of a new year, new month or simply a Monday morning, the promise of personal or professional improvement is an exciting and hopeful time. Setting goals or making resolutions energizes our intention to create positive change in our lives. Our goals and resolutions are accomplished by creating habits that support us. Habits are actions that are consciously and repeatedly taken over and over until they become engrained in us by repetition. Positive habits keep us focused and lead to the success desired. Negative habits are actions we take that move us further away from our goals. For example, if the goal is to become stronger and more fit, but you find yourself spending every morning scrolling through social media rather than beginning the day exercising…you may be unwittingly sabotaging yourself. By following the steps outlined here, you’ll set yourself up for success anytime you have a new dream, goal or resolution: 1. Reflect. In the place of newfound desire and excitement, most people forget to reflect on what led them to the current state they seek to shift. Ask yourself, what habits or actions have led you to where you are now? What needs to change? This very important step of reflection holds the key to understanding what will help you successfully accomplish goals and what may hold you back. 2. Identify the feeling. How do you want to feel? The truth is that while we have important goals, what we’re really after is how we will feel when we accomplish the goal. 3.

Know your WHY. Why do you want to feel

this way? Is it for longevity, travel, energy to play with kids or grandkids, a sense of pride or accomplishment and deeper relationships? Our heartfelt why or desire is what keeps us motivated when we need it the most. 4. Choose your goals or make resolutions. Keep it simple. Any more than three may be overwhelming. 5. Act as IF. Step into the identity of someone who’s already embodying the goal you have. Imagine what habits they have or actions they take that connects them to achieving that goal. 6. Take small steps. Establish a few easy habits that will lead you closer to your desired outcome. Break down the goal into doable actions. 7. Keep going. When life happens and gets in the way of your actions or habits, take a deep breath and keep going. A common misstep is to wait until the next week, month or even year to start over. Remember you’re human. It doesn’t have to be “all or nothing”. This type of thinking leads to the graveyard of dreams and desires. Accomplishing goals leads to feelings of pride and satisfaction. Be willing to get uncomfortable as you challenge yourself to grow in new ways. Growth is what keeps us energized and motivated. Now, get going…you can do it! Lisa K. Story, M.A, is a certified health coach and yoga instructor with nearly 30 years’ experience in healthcare and health education. Her program Revitalize: A Free 3-Day Body Reset can be downloaded at www.theconscioushealthcoach.com.t

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manse on marsh

EATING LAVISHLY AT THE

By Mark Diaz

he is a depiction in our society of senior citizens being shipped off to care facilities and forgotten. A place where they play shuffleboard, regale about the past and eat cafeteria-style food for the remainder of their days. Though it may be true in some facilities, the Manse on Marsh experience could not be further from the truth. Executive Chef Ryan Swarthout, director of culinary services for Manse, says he believes food should be fun and they insert fun into dining. Swarthout explained that as we age, our taste buds lose their sensitivity, with the ability to taste sweets lasting the longest. Manse incorporated Desserts First, which encourages their residents to indulge their sweet tooth before eating their dinner. Apparently, age does have its privileges.

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“We have a large assortment on different types of desserts that we offer on a daily basis,” said Swarthout. “We are constantly changing and rotating through our desserts and our residents love desserts.” Another way the care facility enhances dining experience is by producing a restaurant-like atmosphere. The Manse utilizes wait-staff, menus and place settings for its customers dining pleasure. Residents do not line up cafeteria-style with plastic platters to have blue flame warmed food plopped onto their plates. “Our culinary program here is very much like a restaurant setting,” said Swarthout. “I come from a background in fine dining restaurants, so I wanted to bring that element of sophistication to the Manse.”

Nutrition is also a concern for Swarthout as he strives to balance heathy recipes while still producing comforting food. The Manse uses farm-to-table produce and meats whenever possi-

myself and my staff on our toes about the type of food we serve, how we serve it and plate presentation. It’s been a great challenge. I love it here.” Raised on the Central Coast and after living and traveling abroad, Mark Diaz came home to raise his family. He now writes for newspapers, magazines and blogs working full-time gathering and disseminating information through the written word. ble, a feat easily accomplished in San Luis Obispo area with its abundance of farms, livestock and seafood. Currently, one of the favorite meals is beer-steamed chorizo mussles. Swarthout also pointed out that if his patrons do not find anything appetizing offered, they can always order off menu. The Manse also has a program called Bon Appétit, where Swarthout regularly engages with his clientele in a sit-down to discuss future meals and influence the culinary direction of the coming menu. “They challenge me to be better at my job,” said Swarthout, “and constantly keeping

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lavishly

GIVING

“People don’t care about them anymore,” said Parsons, “…but once you rebuild them and restore them, they sound and look pretty cool.”

By Mark Diaz

iving lavishly does not have to mean having the latest and greatest trendy thing, and it does not have to be expensive like an infinity pool or a remodeled kitchen room. Sometimes it is as simple as giving something another chance. For author and musician Mark Parsons, living lavishly is restoring lost and forgotten pieces of Americana, namely antique record players. We’ve all seen those crank-powered record players in the movies, or at the very least seen the iconic RCA Victor logo of a dog tilting his head listening to a gramophone. Incidentally, the picture entitled “His Master’s Voice” was painted by Francis Barraud in 1898. The dog’s name is Nipper (don’t forget to raise a glass to me when you win that round on Trivia Night). Victrola’s were first produced in 1906 by the Victor Talking Machine Company founded in 1901. They were an immediate hit with the public and notably thought to be the greatest thing since before the invention of sliced bread (1928). Parsons explained that he only works on phonographs manufactured by the Victor Talking Machine Company since he can still find parts for them. A special note to the purists out there: it is widely accepted that the words ‘gramophone’ and ‘phonograph’ are interchangeable for describing any sound-recording device, or device for playing previously-recorded sounds. However, technically a gramophone is such a device that uses a flat spinning disc AKA records, and a phonograph uses cylinders. LIVING Lavishly

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Over the past 100 years, the record players had fallen out of favor and replaced by digital technology. Forgotten, these exquisite machines have spent decades sitting in old barns, garages and attics. Parsons already had experience with restoring things such as motorcycles and furniture as a hobby. He said when he came across his first Victrola, he thought it was fascinating. “People don’t care about them anyhoused them. He soon realized that there were so many he could restore before becoming a hoarder of sorts, something he jokingly says ‘the boss’ AKA his wife, pointed out. “I really like the restoration process,” said Parsons, “I enjoy this kind of stress relief. So, I started restoring them and giving them away. I didn’t want to sell them.” In Parsons’ opinion, it only made sense to share the record players with people he thought would genuinely appreciate them. He said that there are people who like to keep Victrolas for themselves, almost like a personal museum, but Parsons felt continued, page 119

more,” said Parsons, “…but once you rebuild them and restore them, they sound and look pretty cool.” Parsons explained the record players do not work off electricity; they spin the discs using a clockwork motor – think steampunk without the steam. Parsons was drawn to the complexity and simplicity of the devices and enjoyed stripping the gramophones down and meticulously scouring the inner workings, as well as refinishing the solid wood that

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no desire to dedicate a whole room in his house to gramophones. Parsons explained that the Victrola technically has internal speakers while Victors have an external speaker (both of which are called horns), though people have adopted Victrola as a generic term. Parsons demonstrated volume control simply by opening and closing the doors to the horn. The arm of the device holds a steel needle, not to be confused with a modern-day diamond-tipped stylus. Needles come in varying thickness and loudness. However, they do not last long. The sticks of metal are slowly worn down by the record and have to be discarded after one or two songs. The first record he played was on a Victrola Style VV-IV #24682, manufactured in Camden University. It sounded exactly as one might expect -- a bit tinny but with a richness that expressed the weight of years. Ellen Fitzgerald’s voice floated through the air as she sang I Want the Waiter with the Water, a jazzy tune recorded in 1939. Parsons did not give away all of his players. He showed another gramophone that rested on a solid wooden stand in his living room. A more extravagant model, the phonograph, had a place to store new needles and discard used ones with a solid mahogany horn that is literally a functioning work

of art. The tones exhibited on the external speaker were deeper though, still contained that evocative feeling despite the limited sound range. Parsons also showed one of the Edison phonographs that used a cylinder instead of a disc. He played a comic song called I’m Getting Ready for my MotherIn-Law, sung by Bob Roberts, written by Jack Norworth and released in 1907. The song explains all the traps and dangers the singer plans set for his in-law’s early demise.

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As cool as the centenarian record players are, it should be noted that modern-day records cannot be played on them. The steel needles would destroy the softer vinyl of today’s albums. Victrolas only play shellac records that rotate at 78 RPM and were made before 1929, which is a shame because it would be awesome to hear Led Zeppelin’s Ramble On being blasted from a solid wood horn. Parsons stressed that he did not want credit for the restoration, but wanted to

focus on the uniqueness of the music machines. “It’s like a Johnny Appleseed thing,” said Parsons, “You know what I mean? I just like to keep them alive.” Raised on the Central Coast and after living and traveling abroad, Mark Diaz came home to raise his family. He now writes for newspapers, magazines and blogs working full-time gathering and disseminating information through the written word.

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THE WILLY WONKA

of glass By Mark Diaz

“That whole weed scene has gotten really crazy ever since legalization came into play,” Garrett said referring to California’s Adult Use of Marijuana Act (Prop. 64).

hen most people think of glass sculpting, they envision the traditional Italian-style with superheated glass being shaped and formed on long steel tubes. They certainly do not imagine a small studio hidden away on the California Central Coast where some of the most original fringe glassworks are being crafted. This is where Garrett Brebes continues his family’s tradition of creating cutting edge designs from molten glass. “It’s definitely not the traditional Italian-style people picture,” said Garrett, “It’s a whole different scene, much more high tech.” Garrett started his journey of art and creativity out of grief. His mother, Debbie Brebes, who was also a glass sculptor, passed away suddenly due to cancer just before his eighteenth birthday. He explained that he started manipulating molten glass with his father, who had already been sculpting glass for years as a way to deal with the loss and grief. “My sisters had left the house, and it was just my dad and I and some glass equipment,” Garrett said, “And it was a good way to bond with him and try to get our minds off of what had just happened.” Over the years, the father-son duo produced various sculptures for the corporate world. Their website, www.brebesstudios.wixsite.com, lists

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commissions completed for business giants such as Pepsi, Indy 500, and AT&T in the form of awards and employee recognition. Celebrities such as Cary Grant and Michael Jordan make the list, including Steven Spielberg. Brebes said that they created glass Tauntauns (the two-legged animals in The Empire Strikes Back) for the director. As the years progressed, Garrett explored more fringe worthy art and branched out far from the customary glassworks. He creates a popular line of marbles and pendants for Starlingear and has a solid following for his hash pipes, something that he says has exploded in recent years. “That whole weed scene has gotten really crazy ever since legalization came into play,” Garrett said referring to California’s Adult Use of Marijuana Act (Prop. 64). Rumors abound about certain celebrities using his glass pipes, but to his credit, Garrett did not drop any names. Garret also helped create a glass-cooled computer commissioned by an inventor in Denmark. Through a collaborative effort, the two designed ‘Dragon Tubes’ that housed water to cool the device. At the request of some of his customers, he also started Elevated Hearts, a service where he embeds color and ashes of loved ones in glass artwork. However, throughout the diversity of products he produces, Garret says he is drawn to skulls.

“I make a lot of skulls man,” said Garret, “It was the first thing that I tried to make when I picked it up, and have been consistently making ever since. There’s just something about glass and crystal skulls that’s ominous and mysterious to me.” Brebes artwork will be displayed at the AlienCon in June 2019 where his crystal skulls and alien artwork are sure to please sci-fi fans and alien enthusiasts alike. The small studio where all the magic happens is packed with things a person would expect -- glass rods, a small furnace, and assorted smoked stain tools. However, Garrett also employs less traditional tools like a 3D printer, a foundry to create his own tools and a plethora of flame producing devices. Garrett says that he and his father have spent “a lifetime and a ridiculous amount of money” to develop their original techniques, practices, and tricks of the trade. He said that their competitors highly seek his workshop's research and development secrets. “There’s a lot of people who would love

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to know what is going on inside here,” said Garrett, “Because I’m doing things that nobody else is.” He jokingly said that spies abound and that he receives offers all the time from people who would love to sweep his floors, and of course maybe get a good look at how he accomplishes some of his trademark work. Like a Willy Wonka of glass, Garrett Brebes continues to push and stretch the envelope of his imagination to create proactive and beautiful images in glass. Much like the candy man portrayed by Gene Wilder in the 1964 film Charlie and the Chocolate Factory, Garrett manages to blend the whimsical and the dark to create something new, unusual and strangely beautiful. Raised on the Central Coast and after living and traveling abroad, Mark Diaz came home to raise his family. He now writes for newspapers, magazines and blogs working full-time gathering and disseminating information through the written word.

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go with the FLOW

By Courtney Haile, Photos By Michaela Howe

very now and then I like to splurge on high dining and that pun was very much intended, my friends. I’m talkin’ about high-end food that gets you high. Flow: Elevated Cuisine, a new cannabis supper-club, creates elegant cannabis-infused dinner parties that are not just for stoners. While we have recreational cannabis storefronts in Grover Beach and will soon see shops in Morro Bay and SLO, what we aren’t able to do is consume on site. Flow’s gatherings are hosted at private locations — revealed once you become a member and donate towards your selected event. After signing a lengthy waiver, I stepped on to a gorgeous patio decked out in fall floral arrangements. I looked out to a crowd of about 15, mostly women, spanning ages 30 to 60. Well-dressed servers passed Prosecco (only 1-2 glasses per person to prevent alcohol from stealing the spotlight) and pre-rolled joints as we engaged in small talk to

the sounds of live classical guitar. The joints set the tone, helping guests get into the flow well before the sit-down meal. I met a woman who makes her own cannabis infused wine, and as an “insider” was very interested in how the food would be prepared. Another guest, unable to smoke due to health issues, prefers cannabis via vape pen or edibles. When you think of edible cannabis or ‘edibles,’ you might picture highly dosed brownies or gummies — small servings that can leave you in the fetal position or worse. Edibles can be too intense for most people. This experience does not consist of eating tons of high dose edibles back to back. Cannabis Chef Jerry Appling has done his research and carefully infuses his coursed meals with 35 to 40 mgs of cannabis—allowing one to slowly accumulate a high as the meal progresses. The first infused treat, passed during cocktail

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tender chicken piccata with infused mashed potatoes and fresh vegetables. It was like the best home cooked meal by your mom . . . but with weed. While we chowed down, some of us noticed the first wave of the food high coming on. Engaged in lively discussion and surrounded by giggles, I soon ate an infused brownie smore smothered in special sauce. Everyone feeling great, we chilled out by the fire pit before parting ways with our generous

hour, was a chocolate dipped strawberry. Joints continued to be passed as we waited for the next course, a very fun wedge salad with yummy bacon bits and infused dressing. I couldn’t taste the cannabis but was definitely quite hungry and ready for more. We were pampered and delighted by the staff, lighting up like children on Christmas morning at the site of the main comforting course. I devoured the most

goodie bags and safe rides home. The dinner party lasted about two and half hours; but this experience extends well beyond the actual event — you’ll want to have your Netflix

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queue on point. I woke up with a little brain fog but was able to work out in the morning and have a productive day with no regrets. Flow’s gatherings are sophisticated yet approachable experiences and great for out of town guests, bridal parties, a third date, or just for yourself. Learn more at thesloflow.com. Courtney Haile is a writer and fitness instructor living in San Luis Obispo.

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saign´ée rose L

ove red wine and looking for a lighter style wine to enjoy with food? Try the “blood” of Cabernet Sauvignon.

By Bradley Smith

which is a French term meaning “to bleed.”

Rosé wine is certainly making a come back for California wine lovers. At one time the sweet White Zinfandels were all the rage, presumably because they appealed to people raised on sweet beverages like Kool-Aid and soda. However, many have moved on from the need to have everything so darn sweet and are discovering the joys of dryer rosé wines. Many of the rosé wines on the market are only slightly sweet or completely dry.

These rosé wines can actually be a by-product of making lavishly rich red wine. In California, we enjoy very consistent summer sun. All this sunshine makes the fruit extremely flavorful. However, the grapes can actually get too sweet for table wine. The yeast that ferments the juice to alcohol can handle only so much sugar because once alcohol levels get above 15 percent, the alcohol will start to kill the yeast before it can finish fermenting. And a wine with a very high alcohol can taste “hot” or boozy.

Most mass-marketed rosé wine is made from red grape varieties and skins are separated from the juice very early on in the process. However, many of the lovely rosé wines produced at your local California wineries are created via the saignée method,

So, with high sugar grapes, the winemaker needs to lower the sugar concentration (measured in Brix) before fermentation. The obvious way to do this is to add water. But for many winemakers, the last thing they want to do is dilute the flavors. To

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get around this conundrum, they saignée a portion of the juice before it has had time to soak up color and tannin from the skin. Then they replace the juice with water. Using this method, they keep the same juice-to-skin ratio. Oftentimes at tiny high-end wineries, this juice is dumped down the drain! Other larger operations will save the juice and sell it off. But many wineries keep the juice and create a rosé wine. These rosé wines typically carry a larger flavor profile that can be paired with food. Rosés work where other wines fail. Grilled foods like ribs, chicken, sausages, and veggies are even better when washed down with a dry rosé. A big rosé will put white wine and beer to shame when paired with barbequed food. As expected, lighter red grapes like Pinot Noir tend to make elegant and graceful rosés. Likewise, rosés from Cabernet Sauvignon or Merlot carry a more robust flavor and mouthfeel. Seek out saignée rosé wines—hidden gems of the wine world. They tend to be made in a dry style and are fresh and fruity while maintaining some of the deeper fruit flavors and complexity of the source wine. Wineries rarely state that the rosé was made using the saignée method. Ask your hosts at a tasting room or wine bar if they know how the rosé was made. Sometimes they won’t (because they started on Wednesday and are terrified someone was going to ask such a question). But sometimes they do know. It can be interesting to drink a rosé from saignée juice because you can taste the shadow left by the parent wine that you already love so much, yet still enjoy the fresh fruitiness of the pale offspring. Bradley Smith is winemaker at Silenus Winery in Napa, California. He enjoys incorporating the history of winemaking with modern techniques to create distinctive wines that are rich, lush and graceful. For more information visit silenuswinery.com

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crafting OLIVE OIL ON By Karen V. Tallent

THE CENTRAL COAST: A CALIFORNIA-STYLE RENAISSANCE By Karen V. Tallent

xtra virgin olive oil -- a European staple in every kitchen -- is now one of the fastest growing specialty crops in California, with many artisan crafters right here on the Central Coast. Our region not only has the perfect climate and soils for producing incredible wines, but it’s perfect for producing extra virgin olive oils too. From Italy? Nope, not so much anymore! The best-dressed tables across the US are now sporting California olive oils. There’s a reason for this renaissance, too. The fresh flavor of California olive oils goes far beyond taste; it has a freshness that is better for you. It’s a freshness obtained by newer farming methods. A faster harvest-to-mill process with proper storage and packaging combines to bring this old-world product front and center into today’s healthy lifestyle. Most of the olive growers on the Central Coast are new to farming. They have embraced farming as their “encore career,” settling mostly into North County from the busy Southern California and San Francisco Bay areas. These farmers have many reasons why they choose to spend their time in

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the olive orchards. It may be the draw of working with the soil; bringing them closer in thoughts and actions to our glorious earth. It may be the pace of simpler, slower times; when they could feel a good day’s work in their bones and exhale accomplishment.

crazy road-rage traffic and the constant din of city sounds for the Templeton countryside. Could this work? Could farming olives be in our future? Well, it’s been eight years since we made that decision, and we have found a deep fullness in life that we didn’t know existed.

It could also be the simple pleasure of enjoying a cool evening with a roaring fireplace and a glass of local port wine in hand, or perhaps the end of a long summer day just sinking into good conversation, gently rocking in some old-fashioned porch time that appeals to the soul. We watch the night shift as the local barn owls and their ever-curious young prepare for their night’s hunt. Your idea of Living Lavishly might just be rooted in farming. It was for us. Unsure of what to expect of this lifestyle, we shed our corporate uniforms,

The olive orchard has taught us resilience, patience and provided us with a wonderful escape from our former daily grind. Yes, there’s the pressure of deadlines, licensing and compliances, and all the rigors of running a small family business. But there is also an instant “pressure release valve” when you shove your desk chair back, grab a shovel or a pair of pruners and step out into the real world, the olive orchard. Life ceases to be so serious and the trees act to remind us of what is truly important. Yes, it’s all about them! They need our attention and we need theirs. Think you might want to just know a little more about California olive oils? Then pop on over to one of the local olive farms that has a tasting room open to the public. You will likely talk directly with the farmer and will begin to understand why this wonderful old-world product is gaining global acclaim through its California renaissance.

Karen V. Tallent is an olive farmer and President of The Groves on 41 in Templeton, CA. She can be reached at info@TheGrovesOn41.com or 805.466.1542. LIVING Lavishly

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TASTE BUDS BEST CHEF

bake-off competition

By Teri Bayus

Hosted at the Inspired Expo of Paso Robles

aking is a science combining art and love. Those who rise to the top of their game are wizards who can create delicious concoctions that bring forth smiles and memories.

Taste Buds brought together the best bakers in the county to compete in three categories. The panel of judges consisted of professional food writers, editors and a couple of sweet connoisseurs. They each had to taste each item and judge them on Presentation, Creativity, and Use of Items. Bakers competed in three categories: 1. Signature Bake - Bakers can make anything using ingredients from the Talley Box of fruit, plus anything they would like to add to the recipe. 2. Technique - All contestants were given the same recipe and judged on presentation and taste. 3. Holiday Show Stopper - A holiday-inspired baked good. Each baker took the stage and plated their creations for the live audience, who then got to try and vote on their favorite dish. The bakers offered two of their best recipes: a Signature Bake & Holiday Show Stopper. Each had to use items from the Talley Fresh Harvest Box, which included plums, grapes, avocados, lemons and raspberries. The audience all learned new techniques and got to sample each sweet creation. Meet Some of the Bakers Willette Vey of the Apple Farm in San Luis Obispo, CA Winner of the Judgeâ&#x20AC;&#x2122;s Choice

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Executive Pastry Chef Willie Vey was born in San Luis Obispo, California where she started her love for cooking and baking as a child by first watching her mother create wonderful and tasty creations for every event in her family and friends’ lives. Baking then grew into her passion. She took every Home Economics class available at Morro Bay High School and became the teacher’s assistant. She started working for local restaurants when she turned 15 and began baking desserts for every restaurant she worked at from then on. She worked at many restaurants for the past 40+ years before and after, at such places as the Fairmont Hotel in San Jose to Dorn’s Restaurant in Morro Bay, accumulating dessert and cake baking experience along the way. She has baked for people such as Barbara Streisand, James Brolin, Glenn Close, Jack & Elaine LaLane, Senator Ed and Bobbie Davis, just to name a few. She says, “I bake cakes and desserts because I love to bake, create memories and make people happy. I am very passionate about what I do!” Signature Bake - Apple Crisp Tarts

Holiday Show Stopper - Avocado Brownie Meringue Cake

Lalo Tejeda of Pardon My French Bakery in Grover Beach, CA

Winner of the People’s Choice Pardon My French Bakery specializes in gourmet French-style pastries and desserts. Lalo, the owner and pastry chef, graduated from Le Cordon Bleu and had worked extensively at high-end resorts before opening his own bakery. He has a very exquisite, unique style for the area and prides himself on making everything from scratch and fresh daily. Signature cakes are made to order and can be customized to fit your celebration with advanced notice. Pardon My French offers daily selections at the bakery, as well as customized orders, wedding cakes and dessert bars. Signature Bake Macarons & Mousse Holiday Show Stopper Apple Torte & Linzer Cookie

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Antonia Walsh of Buttercup Bakery in Morro Bay, CA Buttercup Bakery and Cafe is known for offering great-tasting pastries, fresh coffee and breakfast and lunch items to all guests in the community. Their slogan is “Made in a Home Kitchen.” The owner, Carrie, always wanted to open a garden-fresh and local café featuring rightout-of-the-oven baked items. She found Antonia and knew that a family friendly bakery was achievable. Antonia is new to baking but has an innate sense of creativity and taste. Signature Bake- Port Wine Lava Cake “For a fun and festive twist, I made some plum, fig, and spice reduction to serve with the cake along with some rich horchata cream.” Holiday Show Stopper - Croquembouche “I chose to fill these with super festive cinnamon applesauce that I folded into some vanilla pastry cream. Then, I melted sugar to the “thread stage” and dipped each filled puff into the sugar. After that, I had fun creating this sculpture!” continued, page 136

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Sondra Williams and Salvador Anaya of Twisted & Glazed Bakery in Paso Robles, CA

Twisted & Glazed is a family owned business that opened in December of 2016. It was always Sondra Williams’ dream to open a donut shop. With the help of her business manager, Salvador Anaya, she was able to turn the business into a place of joy. Twisted & Glazed is a gourmet donut shop with one of the most creative selections of donuts you will ever see. It is updated every one or two months; every time you visit, you should expect to have your mind blown by the team. They also provide a 24/7 menu of breakfast, lunch, coffee, smoothies, açaí bowls, and their famous rolled gelato. Twisted & Glazed is a unique society where like-minded people gather to enjoy out of the ordinary donuts, acai bowls or a perfect cup of coffee and lunch! Signature Bake “Trying to incorporate the business, I chose to use my favorite donut, Buttermilk Bars, to make an apple bread pudding. On top of that, I placed a rose made out of caramelized plums from the Talley Box. It was placed over a raspberry compote and had a caramel pipette for one to drizzle as needed and with a powder sugar finish.” Holiday Show Stopper “For this dish, I knew I had to make something that was very appealing to the eye and hit every taste bud in the mouth. So, I went with layers of Raspberry compote, vanilla whip, vanilla sponge cake dipped in rosé wine and fresh grapes. I topped with a piped vanilla rose, edible white chocolate spoon, fresh raspberry, a pipette with rosé wine and an edible glitter finish.”

Featured Recipe Talley Meyers Lemon Cake Brian Talley of Talley Farms in Arroyo Grande, CA

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Ingredients

Directions Preheat oven to 325°F, and grease a tube pan.

CAKE

•• 1/2 cup + 2 tbs olive oil (or substitute 10 Tbs of butter at room temperature) •• 1 3/4 cups sugar, divided •• 5 eggs •• 4 medium Meyer Lemons, juice and zest •• 1 1/2 cups flour (or substitute for pastry flour) •• 1/4 tsp baking powder •• 1/2 tsp baking soda •• 3/8 tsp cream of tartar GLAZE

•• 1/2 cup powdered sugar •• 1 Meyer Lemon, juice and zest •• 1 tbsp heavy cream if the glaze is too thick (optional) •• 2 lemons zest to garnish cake (optional) •• fresh berries, whatever is in season

For the cake, in a stand mixer, cream together butter, oil, and 1-1/4 cups sugar. Add egg yolks, lemon juice, and zest. In a separate bowl, mix together flour, baking powder, and baking soda, then gradually add to lemon mixture and beat until combined. Set aside. Using the stand mixer, beat egg whites and cream of tartar until stiff peaks form. Gradually incorporate remaining 1/2 cup sugar. Gently fold egg white mixture into lemon mixture and stir just enough to incorporate. Pour mixture into the greased tube pan, and bake for 45 minutes, until a cake tester inserted comes out clean. Cool cake for 30 minutes, then remove from the pan onto a serving plate. For the glaze, combine powdered sugar, lemon juice and lemon zest in a saucepan. Bring to a simmer. Only add the cream if the glaze is too thick. Pour glaze over the cake. Serve the same day or the next; this cake improves with age!

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MAKING A DIFFERENCE ONE

kitchen remodel AT A TIME By Seelos Design and Construction Photos by Gina N. Cinardo of Ginici Studios Photography

he question: Can we achieve our vision for this kitchen remodel? Imagining what your kitchen can become might be an overwhelming task to some homeowners. But these clients were ready for a huge change -- so we went bold!

The solution: Eliminate all the non-load bearing walls and elevate the ceiling. Remove the dated cabinets and give the home an entirely new feel. We transformed the energy of the space, and created an amazing space. The result: Happy clients with one large grand room, encompassing a kitchen, a dining room, breakfast bar, family room and entry to the home.

The original kitchen

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Demo Day #1: Out with the old. Let the remodel begin!

Demo Day #2: Removing the drywall, eliminating the non-load bearing walls and vaulting the ceiling to open up the space.

A spacious kitchen redefined, soaring to new heights.

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Expanding the space.

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The island defines the open corner of the kitchen.

Finishing touches add drama, warmth and texture. The granite island becomes a focal gem in this grand room.

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Scotty and Nina Seelos own and operate Seelos Design and Construction, Inc. They would love the opportunity to make your remodeling dreams come true. They can be reached at 805.489.6367. For more information, visit www.seelosdesignandconstruction.com

Finished remodel. An open floor plan, one grand room encompassing the kitchen, dining room, breakfast bar, family room and entry to the home.

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recipes

COOKWELL

By Courtney Coleman

Ginger-Basil Coconut Curry

This veggie-laden Thai dish is wonderfully versatile! You can use whatever kinds of veggies are in season from the Farmer’s Market, make it with or without meat or even add extra ginger, garlic, cayenne, or lime juice if you like. I love this recipe over Positively Perfect Brown Rice, which is sprouted and simmered (recipe included!). 2 tbsp ghee or virgin coconut oil 2 cups diced yellow onion 2 cups diced carrot or yam or fennel bulb 2 cups diced savoy cabbage or green cabbage or broccoli crown 1/2 lb chopped fresh green beans 2 bunches mustard or collard greens (or any kind of kale…dino/tuscan kale is my favorite)

ginger/garlic and cayenne. Stir until well mixed and cover for about 2 minutes on medium heat.

2 tsp dried basil or 1/2 bunch fresh minced basil 2 tsp ground yellow curry 1 tsp ground ginger 1 tsp ground coriander 1 can full-fat or light coconut milk - I like full fat, Thai Kitchen or Golden Star brands best 1 tsp fine ground unrefined salt Juice of 2 ripe limes Optional: 1tsp fresh minced ginger root Optional: 1-2 tsp fresh minced garlic Optional: 1/8 tsp cayenne pepper (if you like it spicy hot!)

Next, add consciously-raised meat (if using) and stir. Add optional garlic here if you like it not-sostrong tasting. Stir again, add green beans and simmer another 2 minutes. At any point, you can add another 1/2 cup of water to keep the ground spices from sticking to the bottom of the pan. Stir again and simmer another minute. Stir yet again and layer cabbage and broccoli on top of simmering meat and root veggies. Add optional fresh garlic here if you like it really garlic-y.

Optional: 1 lb consciously raised meat - diced or ground

After another minute, stir yet again and add kale. Cover and cook another minute or so.

In a large stainless steel or cast iron frying pan or wok with a tight-fitting lid, place ghee or coconut oil over medium heat, spreading evenly over bottom of pan.

Make sure all pieces of meat are cooked through (if not, just push them down to sit on the bottom of the pan for another minute or so), then turn off heat when meat is cooked, and all the greens are wet looking and slightly wilted.

Immediately add diced onion and sauté on medium-low heat for about 4 minutes until they’re translucent. Next, add water, ground spices (curry, coriander, ginger), diced carrot or yam, and optional fresh

Add coconut milk, basil, sea salt, and the lime juice evenly to everything and stir again.

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Positively Perfect Brown Rice The health benefits of organic brown rice are innumerable according to the book “Healing With Whole Foods.” I make a medium-sized pot at the beginning of the week, keep it in the fridge and use it as a base for lunches or dinners and even with seasonal fruits and raw nuts for breakfasts and desserts! 2 cups organic short grain brown rice 4-5 cups filtered water 1/2 tsp fine ground sea salt Rinse 2 cups organic short grain brown rice and soak overnight under an inch of filtered water in the saucepan you plan to cook it in. Soaking grains for a day before cooking initiates the sprouting process, which: 1) makes it more easily digestible; 2) increases the grain’s amino acid profile so it becomes closer to a complete protein; 3) neutralizes it’s phytic acid which would other wise bind with minerals in the intestine and inhibit mineral absorption.

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The next day, pour off the old soak water and refill the pot so that the fresh water level is about 3/4 of an inch above the level of the rice - measure it if you have to! (No ruler? It’s the length of your fore finger from the tip to the very first knuckle /joint just above your fingernail - not halfway up your finger). Soaked rice requires way less water to simmer than unsoaked rice. In fact, this 3/4 inch rule applies to every pot of soaked rice, no matter how big the pot, or how much rice you’ve soaked. After you’ve got that 3/4 inch of fresh water over the rice, bring it to a boil, reduce to a simmer and stir in 1/2 tsp whole sea salt for every 2 cups of soaked rice. Put the lid on the pot at an angle so the steam can escape, and simmer for 40 minutes exactly. It comes out wonderfully fluffy every time! Courtney Coleman is a nutritional therapist, CookWell coach, and personal chef. She’s been inspiring and teaching people all over SLO County for 13 years about how to bring joy and mindfulness into whole food cooking for balance of mind, body, and spirit. For more information, visit www.cookwell.org.

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