Coastal Health & Wellness Magazine 2024

PUBLISHER

Patrice Edwards

ASSOCIATE PUBLISHER

Camisa Composti-Talbott

OFFICE MANAGER

Cathe Race

EDITOR

Jondi Gumz

LAYOUT & DESIGN

Ward J. Austin

MEDIA CONSULTANTS

Teri Huckobey, Brooke Valentine, Danielle Paul

Coastal Health & Wellness ©2024 is a publication of the Times Publishing Group, Inc. located at 9601 Soquel Drive, Aptos, CA 95003. Entire contents ©2024 by Patrice Edwards. All rights reserved. Reproduction in any form is prohibited without the publisher’s written permission.

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Contents:

Running Calendar ... 6

Check our listing of all the major running events in Santa Cruz County for 2024!

We.Swim.Capitola ... 10

Weekly ocean therapy swims around the Capitola Wharf from April to October.

Activity Hubs in Santa Cruz County ... 18

Places to get your workout on whether it be hiking, running, biking or swimming etc.

What Does Organic Mean? ... 28-29

No synthetic pesticides three years prior to harvest!

How to get Kids Active

... 36

Fun ways to get your kids active outdoors.

Vitamin D not Working? ... 42

Maybe you need Magnesium!

Running Calendar 2024:

Santa Cruz and Nearby Cities

February:

Feb. 25: Surfer’s Path 10K & 5K Capitola surferspathmarathon.com

March:

March 23: Santa Cruz Beach Boardwalk Fun Run 1K & 5K

March to May: Children's All-Comer Meets, run by Santa Cruz Track Club

April:

April 14: Surfer’s Path Half Marathon Capitola

April 14: Live Oak Jack Rabbit at Shoreline Middle School, co-hosted by Santa Cruz Track Club & Live Oak Education Foundation

April 28: Big Sur Marathon

May:

May 11: She is Beautiful 10K & 5K runsheisbeautiful.com

May 12: Mother's Day Run at Pinto Lake County Park co-hosted by Santa Cruz Track Club and Pajaro Valley Shelter Services

June:

June 15: Natasha's Run for Justice, Aptos. Arukahproject.org

July:

July 4: Santa Cruz Firecracker 5K & 10K

July 13: San Lorenzo River Trail Run, 10K to 50K

July 28: Wharf to Wharf (fourth Sunday)

August:

August 3: Strawberry Jam Run at Ramsey Park, co-hosted by Friends of Watsonville Parks and Rec and Santa Cruz Track Club

Aug. 11: Tri Santa Cruz, https://www.trisignup.com/Race/CA/ SantaCruz/TriSantaCruz

Aug. 18: Race through the Redwoods, Felton

Aug. 25: Surfers Path Capitola 10k/6k

September:

Sept. 22: Little 3-Miler, Wharf 2 Wharf

October:

Oct. 13: Run by The Sea @ Wilder Ranch State Park, Santa Cruz

November:

Nov. 8-10: Monterey Bay Half Marathon

Nov. 23: Santa Cruz Turkey Trot at West Cliff hosted by Santa Cruz Track Club

Nov. 28: Silicon Valley Leadership Group Foundation Turkey Trot, San Jose

Nov. 28: Run for Pie at Soquel High

December:

Dec 9: Jingle Bell Run, West Cliff Drive, Santa Cruz, Finishlineproductions.com

Dec. 15: Santa Cruz Holiday Run, Santa Cruz Track Club

Dec. 24: Reindeer Run, Boulder Creek Parks & Recreation District

Pub Run: Every first

Thursday, 6 p.m., New Bohemia

Brewing, 1030 41st Ave., Santa Cruz. Free, organized by Fleet Feet Aptos.

For more events, check runsignup.com & santacruztrackclub.com & fleetfeet.com

Curves-Aptos: Personal Coaching to Stay Fit

Curves in Aptos is revolutionizing fitness with a focus on community, members, and coaches. Their 30-minute workout sessions, centered around High Intensity Interval Training (HIIT), offer a unique and effective approach to fitness. What sets Curves apart is its commitment to a fun, fast, and safe workout using hydraulic resistance machines instead of traditional weights. This design ensures a lowimpact experience suitable for individuals of all ages, athletic abilities, and fitness levels.

In contrast to intimidating standard gyms, Curves provides a supportive environment where women can thrive. According to Curves, the key elements are motivation, accountability, and consistent training. Rather than feeling overwhelmed, members can enjoy a workout routine that fosters self-confidence and a positive mindset.

The gym's owner, Annette Hunt, emphasizes the importance of helping individuals feel good about themselves, enabling them to live their best lives. To encourage everyone to experience the Curves difference, they invite you to

try a FREE workout. Contact them at 831-688-2348 or visit 7000 Soquel Dr. STE 1, Aptos, or explore www.Curves. com/get-started. Take the first step towards a healthier and happier you with Curves in Aptos – you won't regret it!

Five Reasons to Sign Up for a 5K This Year

By Melissa McConville

1. Have Fun Outdoors: Take advantage of the sunshine. Training for a 5K gets you outside,allows you to explore local parks, trails, or running routes, providing a refreshing change of scenery. It’s a chance to soak up the sun, breathe in the fresh air, and appreciate the beauty of nature while pursuing your fitness goals.

2. To Better Your Health & Wellbeing: Training for and participating in a 5K can significantly contribute to your overall fitness and health. It offers a structured goal to work towards, promoting regular exercise and physical activity. Running helps improve cardiovascular endurance, strengthens muscles, and can contribute to weight management. It’s a great way to stay active and maintain a healthy lifestyle during the summer months.

3. Feel Like a Baddie & Goal Crusher: Registering for a 5K provides a tangible goal to work towards. Setting a target time or aiming to complete the race can be a powerful motivator. As you train and see improvements in your running abilities, you’ll

experience a sense of accomplishment when you cross that finish line. It’s a fantastic opportunity to challenge yourself and boost your self-confidence… take that great goal crushing energy to other aspects of your life.

4. Community & Support: 5K races often attract a diverse range of participants, from seasoned runners to beginners. This creates a supportive and inclusive environment where you can connect with fellow runners, share experiences, and draw inspiration. The camaraderie and encouragement from others can make your race experience more enjoyable and help you stay motivated throughout your training.

5. Sense of Accomplishment & Fun: Completing a 5K race is a significant achievement, regardless of your running experience or fitness level. Crossing the finish line and receiving your medal or race bib can bring a tremendous sense of accomplishment and pride. Moreover, 5K races often feature a lively and festive atmosphere, with cheering spectators and post-race celebrations, adding an element of excitement and fun to your summer experience.

Make a plan based on your current fitness. Start where you are. Find a running or walking group that’s encouraging and motivating or create a plan that fits your fitness and schedule. Have fun out there! 

To register for the 2024 RunSheisBeautiful race on May 11, see: https://runsheisbeautiful.com

Wellness on Wheels

Dominican Hospital Foundation’s Wellness on Wheels Campaign

We.Swim.Capitola: Ocean Therapy

Mariah Tanner started We.Swim.Capitola in 2013. These folks swim around the Capitola Wharf weekly on Wednesdays from mid-April through mid-October.

Tanner explained. “I started we.swim.capitola to create a space for us to overcome our fears in and out of the water, to say YES to the little voice of courage instead of the often louder voice of fears.”

She said the group creates “a community that celebrates the little and big wins, maybe you just put your wetsuit on, maybe you swim to the end of the wharf and back, maybe you make it around the wharf for the first time, maybe you’re training for your first triathlon, or third Ironman... we all get to celebrate each other is We.Swim. Capitola and we all get the free therapy of sunset ocean swims and salty hair that cures all! That’s why I swim!”

When Mariah moved to the East Coast, Corinne Hyland kept the group going by posting on Facebook when the group was swimming and a posting a post swim picture.

The swim starts at 6 p.m. and swimmers are in the water for 35 to 40 minutes. It’s about a 3/4 mile swim, but those who don’t feel comfortable going that far can come in earlier. Swimmers are not far from shore. Asked about water temperature, Hyland said, “I’m not exactly sure of the water temp but I heard this season it’s been as low as 52 degrees and as warm as 64. Some people wear wetsuits and some don’t.” The number of people who show up varies week to week – typically 1015 swimmers. “Most people hear about us through word of mouth or through Facebook,” Hyland said.

Asked about her motivation, Hyland said, “For me, it’s a great way to get some exercise, enjoy our ocean as a natural resource and meet wonderful people I would never otherwise run into. There’s something magical about swimming in the ocean. No two swims are the same. We’re always smiling when we’re done.” 

To learn more, go to the We.Swim.Capitola Facebook page.

Come by to see our newly remodeled 3,000 square foot showroom – the largest showroom in the county!

Pickleball: A Popular Sport in Santa Cruz County

Have you heard about Pickleball? Fortune magazine said it’s the fastest-growing sport in America. It’s affordable, easy to learn and takes advantage of existing tennis courts. The Santa Cruz Pickleball Club started in 2013 with a half dozen enthusiastic players who played pickleball at London Nelson Center in downtown Santa Cruz.

As player numbers increased, it became clear more courts were needed. A steering committee was formed, and with other volunteers, arranged for court time at local venues, making it possible to train hundreds of new players.

On Aug. 20, 2017, four permanent courts were dedicated at Brommer Street Park in Live Oak, and in 2018, over 81 days of play, the number of players was 3,272. With more and more players, The Santa Cruz Pickleball Club, Inc. was created in June 2019 as a 501(c)(3) nonprofit.

Today, the club has 750 members and a schedule so courts are in play six days a week:

Monday and Tuesday, it’s Willowbrook County Park in Aptos.

Wednesday and Thursday, Derby Park in Santa Cruz.

Monday and Friday, Brommer County Park.

Saturday, Skypark in Scotts Valley. No courts in Capitola – yet.

“You can learn in 30 minutes,” said Mark Dettle of Scotts Valley, the club president, who is retired from the city of Santa Cruz as public works director. It requires a paddle, a ball – you can’t use a Whiffle ball -- and a net. On a sunny Monday in November, a friendly crowd of people was at the Willowbrook courts. “There’s a lot of social interaction,” Dettle said, noting players rotate every 15 minutes. Pickleball is an efficient use of space – one tennis court is big enough to create four pickleball courts.

Barbara Gerry, a board member, points to one more benefit: It works both sides of the brain and can prove therapeutic for people with post-traumatic stress. “This sport got into my heart and into my blood,” said military veteran Kory Kelly, who has won pickleball tournaments and appreciates the welcoming culture. “It’s that sense of tribe.” 

Mark Dettle and Barbara Gerry

Dealing With Complicated Grief

What follows is an excerpt from “Sifting Through the Ashes: Finding Beauty, Peace, Love, and Strength Through Trauma,” a book by Darla Gale, a licensed marriage and family therapist, and Alice Rodriguez, a licensed professional clinical counselor, about the 2018 wildfire that destroyed Paradise, a town of 26,000, killing 85 people and burning 11,000 homes.

In Sharon’s story, the loss of her home and the life she knew in Paradise was just the tip of the iceberg in her pain and sorrow, just as it might be for you, too. It was the loss of her husband after the fire that affected Sharon the most. As she states, her greatest loss was her husband. A loss of that magnitude only compounds and complicates the already traumatic experience of escaping and surviving the Camp Fire.

Sharon is experiencing what therapists call complicated grief, a grief so deep and complex that it can feel as though one can never recover from it.

last over one year. (Mayo Clinic, 2021). We have provided a Complicated Grief Symptom Checklist that you can take at home by downloading it from the following link: www.

SiftingThroughTheAshesWorkbook.com

As Sharon shares, it has been hard for her to look back on the experience. The pain and emotion that comes up for her is a reminder of the loss of her husband. In compounded loss, or losses that appear to build upon one another, it can be difficult for a person to process the emotions of the loss because there is so much of it. It is important to try to address the pain and emotions that come along with the complicated grief and compounded loss. It is normal to avoid the emotions, numbing them out with dissociation, substance use, apathy activities, or any other behavior or activity that keeps you from feeling the emotions.

Most people will experience a “normal” period of grief and loss in which the typical feelings of bereavement are present but decrease over time (Mayo Clinic, 2021). Feelings of pain, sorrow, numbness, guilt, and even anger are expected. As the individual processes their loss, eventually these feelings and symptoms start to ease, and moving forward in life seems more manageable. In complicated grief, the feelings of loss are debilitating and do not improve over time. This is also known as Persistent Complex Bereavement Disorder, in which the intense feelings of bereavement

A powerful intervention is to write a letter to your deceased loved one. It is common for there to be so much pain and emotion that it gets backed up in our emotional bodies because there is a resistance to feeling it. There are thoughts, words, memories, hopes, dreams, and feelings that are associated with the person we lost. Because our suffering comes from resisting those things, we tend to bottle them up. Writing a letter to your deceased loved one can help you express those thoughts and emotions and get them moving out of that emotional body and into a healing movement.

There is growth and healing in weeping. When you are moved to weep, you are moving emotions. It may not be joyful, but the space it creates in the healing journey is necessary for a new normal and lighter experience. In this letter, you can say everything you feel you need to say. If you need to be angry, then be angry. If you need to look back on fond memories, then do so. The goal is to get all those thoughts, words, memories, hopes, dreams, and feelings out of your head and heart and into the air for clearing.

Continued on page 16 ...

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What do we mean by specialized senior living? Your loved one's well-being is provided by a team of compassionate caregivers and nurses. Training consists of one-on-one interactive coaching sessions as well as weekly and monthly instructions. Our memory care expertise mantra derives from our sincere desire to

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Complex grief can also affect a person’s mental, emotional, and physical well-being because the loss is so deep. Other symptoms that may manifest are depression, anxiety, PTSD, sleep disturbances, increased physical illness such as high blood pressure or heart disease, substance use/abuse, long-term difficulty with daily functioning, and suicidal thoughts and behaviors (Mayo Clinic, 2021). We encourage you to make an appointment with a medical professional if you believe your health has been influenced by a deep, complicated grief.

It is possible that people with complicated grief may consider suicide. If you or anyone you know is thinking about suicide, talk to someone you trust. If you think you or anyone you know may act on suicidal feelings, call 911 or your local emergency services number right away. Or call a suicide hotline number. In the United States, call the National Suicide Prevention Lifeline at 1-800-273-TALK (1800-273-8255) to reach a trained counselor or dial 988 for the Suicide Crisis Lifeline.

In Sharon’s story, she heavily leans into her faith and her relationship with God. Sharon experienced loss after loss, from losing her home and her sense of peace to losing her husband, but it is her connection to God that keeps her going. Faith can look different to each person. Each person has a unique perspective of God, universe, or higher power. The US Department of Veteran Affairs (2021) defines spirituality as an inner

belief system providing an individual with meaning and purpose in life, a sense of sacredness of life, and a vision for the betterment of the world. In whatever way you believe or don’t believe, you can make it work for you.

Leaning into faith after trauma can have a healing impact on a person’s life. In faith, there can be a comfort in feeling as though a power larger than the trauma is in control and, as Sharon stated, God has a plan. If you feel you need additional support in faith, spirituality, or religion, you are encouraged to seek out assistance from professionals in religion or faith to help you.

Faith can bring sources of support in the form of fellowships, worships, music, prayer, meditation, and other activities that provide comfort to help you through the pain of deep grief and loss. Finding purpose and meaning from the trauma, the loss, and the pain does not make the loss any less important or impactful to you. It can, however, be a catalyst for rewriting your life’s story and how it will end. We cannot control what happens to us, big or small, but we can control how we respond to it. You are a thriver, and you can turn your tragedy into one of life’s greatest underdog stories.

Darla Gale is the CEO and founder of Heartstrings Counseling, Inc., in Loomis. The book costs $24.95 at www.SiftingThroughTheAshes.com 

Author Darla Gale

Author Alice Rodriguez

Nourish Your Body, Nurture Your Bonds, Enjoy Every Second of It

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The heart of La Vie beats with the rhythm of tradition and purity. We harness the magic of nature’s bounty, combining freshly infused juices with the essence of superfood ingredients. From almond milks that delight the soul to our revolutionary multi-day Probiotic Cleanses, each offering is a testament to our commitment to holistic well-being.

Drawing from the wisdom of ancient practices, we embrace sustainability by sourcing ingredients from local farmers, nourishing not just the body but also the community. Our path is one of harmony, where we tread lightly on the Earth, encouraging our patrons to join us in a recycling and re-use program to reduce waste and honor the interconnectedness of all life.

Scan the QR code to explore the depth of our offerings and discover how we can support your path to holistic health. With La Vie, you’re not just embracing a lifestyle; you’re joining a community dedicated to uplifting and healing, guided by the spirit of adventure, the importance of gut health, and the joy of living well. Welcome to La Vie Wellness.

Activity Hubs in Santa Cruz County

MID COUNTY SENIOR CENTER

829 Bay Ave., Capitola

831.476.4711 • www.mcsc-capitola.org

We are member owned, member operated nonprofit and not aligned with any government, religious or political organization. Our goal is to provide activities where seniors can have fun, stay socially active and use their wide range of skills. The Center offers activities catered to seniors. We frequently host special events such as breakfasts, dinners, barbecues, and fairs.

LONDON NELSON COMMUNITY CENTER

301 Center Street, Santa Cruz 831.420.6177 • www.cityofsantacruz.com

The London Nelson Community Center is a hub for social, recreational, and cultural activities for the Santa Cruz community. Reserve the Center today for classes, meetings, theatre performances, and special events. The Center strives to create a space that feels welcoming, safe, and accessible to all who use it. The Center is home to Downtown Senior Programs, Santa Cruz Teen Center, Community Bridges Meals on Wheels, and London Nelson Community School. Community Happens Here!

JADE STREET PARK

4400 Jade St., Capitola 831.475.5935 • www.cityofcapitola.org

Jade Street Park is a community center that offers classes to every age group. There is a playground, tennis and basketball courts, a soft ball field and soccer field, and public restrooms. Visit the city of Capitola website to view information about classes for all ages.

SCOTTS VALLEY RECREATION

361 Kings Village Rd., Scotts Valley 831.438.3251 • www.scottsvalley.gov

Whether you’re interested in yoga, art, children’s STEM camps, music, cooking classes, dogs, and more. There is something for everyone to enjoy! As the leaves change colors and the air turns crisp, let’s come together once more to embrace the spirit of community, learning, and adventure. Together, we’ll make this winter season a time to remember as we continue to build a stronger, more vibrant community.

WATSONVILLE PARKS AND COMMUNITY SERVICES

231 Union St., Watsonville 831.768.3240 • www.watsonville.gov

The Community Services Division offers classes and programs year-round for all ages. Whether you are looking for something for your child or yourself, there is a program for everyone. Check our Winter - Spring 2023-24 Fun Guide for classes, drop-in programs, special events and more.

SANTA CRUZ COUNTY PARKS

979 17th Avenue, Santa Cruz 831.454.7901 • www.scparks.com

Find opportunities for you and your family to stay involved in programs, feel connected to our community, and improve your own health and wellness! Santa Cruz County Parks produces two Activity Guides per year. These guides contain all current offerings and are available online! 

Senior Benefits is considered one of the finest advisors on Medicare in our area. We are located in Rancho Del Mar Shopping Center in Aptos and have helped thousands of local seniors choose their health plans for thepast 20 years. We can assist with your Medicare enrollment and finding a Supplement and Prescription Drug Plan to fit your needs and budget. We also assist with Family and Individual Health Insurance Plans through Covered CA and directly with the insurance company. We do these services with no cost to you.

When signing up for Medicare and a supplemental policy, there are many choices. It is difficult to choose when are on your own and trying to navigate through all the different policies out there. We can help you understand Medicare, and help you figure out which supplemental plan well meet your needs. There are many factors involved in choosing a health plan including cost, prescription drugs, doctor and hospital choice, quality of care, and travel. Cost is one of the most important factors regarding health insurance.

When choosing it is vital to make sure your budget matches the coverage you desire. A large percentage of individuals over 65 are on medication and you always want to confirm that your personal medications are covered. Choice of doctor or hospital is very important, especially if you have a favorite. Retired? Looking to do some traveling? Health benefits are not always useful outside of our country, if you plan to travel that is something that should be mentioned during our consultation.

We can help you take the confusion out of choosing health plans. Call us to set up an appointment!

Build Bone Density with Food and Exercise

By Jondi Gumz

After age 40, you start to lose bone strength, some experts say, the decline is 1% per year on average. If your bones are weak and porous, you’re more likely to fall and break a bone in your foot, your arm, or your hip.

Mira Calton was told she had osteoporosis – brittle bones—at age 30.

She was trying to eat healthy but her food choices were lacking in micronutrients.

Changing what she ate, in two years, her osteoporosis vanished.

An underappreciated micronutrient is silica, found in horsetail, green beans, bananas and leafy greens. Zinc, manganese and boron are often overlooked components of bone.

You may need Vitamin K2, which shuttles calcium to bones and teeth so it doesn’t block your arteries. Bones are made of collagen, and bone broth and fish can be good sources. So are chicken and beef –preferably pastured rather than from feedlots, where overuse of antibiotics is rampant.

The Linus Pauling Institute says Vitamin D is important – the American Geriatric Society recommends 4,000 international units per day from food, sun and supplements for older adults – and so are magnesium and phosphorous.

Numerous studies have shown that weight-bearing exercise can help slow bone loss, and some show it can even build bone. Putting stress on bones stimulates bone growth, which means stronger bones.

Here’s one study: 27 women and 13 men from age 60 to 67 diagnosed with osteoporosis were assigned randomly into two groups: One group of 20 did weightbearing exercises 45-60 minutes twice a week for six months. The other group of 20 did nonweight-bearing exercises for the same amount of time. Bone density was measured by dual-energy X-ray absorptiometry before and after.

The mean values for bone density of the lumbar spine, right neck of femur and right distal radial head were significantly increased in both groups with greater improvement in the weight-bearing group.

Pickleball, tennis, squash, and paddle tennis are highimpact weight-bearing exercise. Swimming, cycling and seated workouts are nonweight-bearing exercise.

Higher-impact activities will do more than low-impact aerobics. Walking can help if you are overweight, as your bones must carry that extra weight. But walking or running protects only the bones in your lower body, not your arms.

If you are concerned about bone density, investigate what a local gym has to offer for strength training.

Golf could help, if you skip the cart and walk and carry your clubs.

Can you find a dance class with strength training? Or look into tai chi or yoga. 

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Don't miss the opportunity to join the coolest, cleanest, private fitness gym in Santa Cruz County, and receive a free introductory Personal Training session with one of our experienced Certified Personal Trainers. We offer discounts for students and emergency responders, including nurses. We offer the availability to freeze accounts for students' summer and winter breaks. And best of all, there is no waiting for any machines, just walk through the door and start your personal routine in a quiet professional atmosphere! Definitely a fitness gym like no other! Join Lola's family today!

Personal Training

Lola's Gym has two great Certified Personal Trainers available to help you reach your fitness and health goals. Daniel Phillips, NASM-CPT and Robin Fox, MS, ACE-CPT, are passionate about training and offer free 30-minute introductory sessions and regular 1 hour sessions at affordable rates. We also offer fitness programs custom tailored to your goals. Robin has 5 years of training experience and has a masters degree in sport psychology. Daniel is passionate about providing training to the LGBTQ+ community and LGBTQ+ health advocacy. Transform your life and schedule a session today!

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Tasty & Healthy Snack for Athletes: Cool Down Chia Pudding

Nichole Dandrea is a registered dietitian nutritionist who has worked with John and Ocean Robbins, creators of the Food Revolution Summit, and is the author of The Fiber Effect and The Vegan Athlete’s Nutrition Handbook.

The handbook contains nutrient-packed recipes such as Cool Down Chia Pudding. This snack is high in antioxidants and omega-3 fatty acids from the pumpkin and chia seeds, respectively, which help in reducing inflammation and expediting recovery.

For a post-training snack, she suggests adding some oats to the pudding mix for carbohydrate repletion and topping the pudding with berries for more carbohydrates and antioxidants.

Cool Down Chia Pudding

Serves 2 * Prep Time: 5 Minutes * Cooking Time:

None – Pudding

• 1 cup plant-based milk, unsweetened

• 1⁄4 cup chia seeds

• 1⁄2 cup pumpkin puree

• 21⁄2 tablespoons maple syrup

• 1 teaspoon vanilla extract

• 1 teaspoon pumpkin pie spice or ground cinnamon

Vanilla Cashew Cream

• 1 cup cashews, soaked in hot water for 30 minutes, drained

• 1⁄2 cup plant-based milk, unsweetened

• 1⁄4 cup maple syrup

• 1 teaspoon vanilla extract

• 1 pinch salt (optional)

1. Add the pudding ingredients (from the plant-based milk to the pumpkin pie spice) to a blender or food processor.

2. Blend until smooth.

3. Transfer the pudding into a bowl (or two individual bowls) and refrigerate for at least four hours.

4. Meanwhile, make the vanilla cashew cream: Add the cashews, plant-based milk, maple, vanilla, and salt into a blender or food processor.

5. Blend until smooth.

6. Top the pudding with one or two dollops of vanilla cashew cream and a sprinkle of cinnamon, if desired. Store in the refrigerator for up to 5 days.

Per serving: 322 calories, 12 grams protein, 37 grams total carbohydrate (26.5 grams net carbohydrates), 16 grams fat, 10.5 grams fiber, 63 milligrams sodium, 1.8 mcg B12, 352 mg calcium, 5.6 mg iron, 155 mg magnesium, 18 mcg selenium, 2.6 mg zinc. 

Osteopathic Medicine 101

Doctors of Osteopathic Medicine use a whole-person patient-centered approach to help prevent illness and injury.

They are trained to listen and partner with their patients to help them get healthy and stay well.

They comprise 11% of all physicians in the U.S. This profession is one of the fastest growing segments in health care, with one of every four medical students in an osteopathic medical school, and 35,000 enrolled last year. California has three osteopathic medical schools.

DOs practice in all medical specialties, including

As part of their education, DOs receive special training in the musculoskeletal system, your body’s interconnected system of nerves, muscles and bones.

Doctors of Osteopathic Medicine complete four years of medical school, with an emphasis on preventive medicine and comprehensive patient care.

They are trained to recognize the interrelated unity among all systems of the body, each working with the other to promote overall health and wellness.

Upon graduating from medical school, DOs complete internships, residencies and fellowships. This training lasts three to eight years and prepares them to become licensed and board-certified.

Like all physicians in the U.S., Doctors of Osteopathic Medicine are licensed to practice medicine by licensing boards in each state. Requirements vary by state. Typically,

primary care, pediatrics, OBGYN, emergency medicine, psychiatry and surgery. Moreover, DOs have held some of the most prominent positions in medicine, including overseeing care for the President of the United States, the NASA medical team, and Olympic athletes.

From their first days of medical school, DOs are trained to look beyond symptoms to understand how lifestyle and environmental factors impact your wellbeing. They practice medicine according to the latest science and technology, but also consider options to complement pharmaceuticals and surgery.

licensure requires successful completion of a medical licensing exam administered by the state licensing board or acceptance of a certificate issued by the National Board of Osteopathic Medical Examiners upon completion of a rigorous series of exams.

DOs earn board certification when they achieve expertise in a medical specialty or subspecialty by meeting the requirements of a specialty certifying board. Physicians in the U.S. can become board certified through the American Osteopathic Association or the American Board of Medical Specialties. Board certification involves written, practical and simulator-based tests. 

What Is OsteoStrong®?

A Unique System For Developing Your Skeletal Strength OsteoStrong® is not a gym, diet, supplement, pharmaceutical, or a medical treatment. OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system.

The skeletal system is the foundation for your body and provides more than just strength and protection. It is arguably one of the most critical systems of the human body, and by implementing a strategy to care for and strengthen it, many experience the following results:

• Improved Bone Density

• Improved Posture

• Improved Balance

• Improved Athletic Performance

• Less Joint and Back Pain

OsteoStrong® works for people at all ages and levels of activity to promote skeletal strength which impacts the entire body in many ways using a process known as Osteogenic Loading. Sessions are quick, painless, and results are measurable and happen quickly. There are a

WHAT IS OSTEOPOROSIS?

Osteoporosis is a silent disease that affects the integrity of your bone’s internal structure. The term osteoporosis means “porous bone.” When viewed under a microscope, healthy bone looks like a tightly formed honeycomb. When osteoporosis occurs, those holes and spaces have become much more extensive, indicating a loss of density that makes them both more fragile and susceptible to injury.

OsteoStrong Side-Effects

After completing over 10 Million sessions at OsteoStrong

few things to know prior to coming in your first time so that you can make the best of the experience.

OsteoStrong® is a biohack that helps you strengthen the foundation of your body – the skeletal system. Unlike other health solutions, you don’t have to spend hours at a gym or exert physical energy that will leave you feeling tired by the time you’re done. Just show up as you are and we’ll handle the rest!

centers around the world, members have reported the following side-effects:

• Elimination of all kinds of chronic joint and back pain, including osteoarthritis, sciatica, pain from replaced hip and knee joints.

• Increases in bone mineral density as shown in DXA scans.

• Improvement in balance and agility. Members who have difficulty standing on one foot, show a dramatic improvement in balance after just a few sessions.

• Increases in physical strength. Given the short weekly sessions, many are shocked at how quickly their physical strength increases. Member of all ages report substantial improvements in their overall strength.

Come to OsteoStrong and experience these side-effects for yourself!

408-596-9504

786-B Blossom Road, Los Gatos, CA 95032

E-mail: losgatos@osteostrong.me osteostronglosgatos.com/

Reverse Aging in Eight Weeks: It's

Possible!

An eight-week regimen – changing what you eat, getting seven hours of sleep at night, and exercising for 30 minutes five days a week along with breathing exercises and no after-dinner snacking – reduced the biological age of six women between age 46 and 65, according to a study published this year.

The mean biological age at the start was 55.8 and at the conclusion 51.2, according to blood tests, with the average decrease 4.6 years. The study was published in March 2023 in the journal Aging.

Researchers led by Dr. Kara Fitzgerald, ND, an aging expert, called the intervention “methylation-supportive” as biological age clocks are based on DNA methylation marks.

Their conclusion: These widely-accessible, cost-effective dietary and lifestyle interventions, designed to support DNA methylation and widely considered safe, “may be able to reduce measures of biological aging and have the potential to impact healthspan, lifespan, and the economic burden of aging.”

Six women participated. Besides changes in food, sleep, and exercise, they got probiotic and phytonutrient supplements, and nutritional coaching. Chronological age is how long you’ve been alive. Biological age is “how old your cells are,” according to Northwestern Medicine.

Since the discovery of epigenetics, we have learned about “chemical compounds that modify, or mark, the genome in a way that tells it what to do, where to do it, and when to do it,” according to the U.S. National Institutes of Health. Those changes are influenced by factors such as stress, diet, drugs, and pollution.

Daily Foods – Study participants were asked to eat these eight foods every day:

• 2 cups dark, leafy greens

• 2 cups cruciferous vegetables

• 3 cups colorful vegetables

• 1 cup pumpkin seeds

Dr. Kara Fitzgerald

• 1 cup sunflower seeds

• 1 to 2 beets

• Liver or liver supplement (three 3-ounce servings per week)

• 1 serving of egg (5–10 per week)

They were also asked to eat two servings a day of “methylation adaptogens,” foods that support DNA methylation, which regulates gene expression. They had the choice of:

• cup berries, preferably wild

• 2 medium garlic cloves

• 2 cups green tea, brewed 10 minutes

• 3 cups oolong tea, brewed 10 minutes

• tsp rosemary

• tsp turmeric

Daily Habits:

• 2 probiotic capsules

• 2 servings of “greens powder”

• Drink 8 cups of water per day

• Exercise for at least 30 minutes

• Practice breathing exercises twice

• Sleep at least 7 hours

• Fast 12 hours after the last meal of the day

The women were also advised to avoid food with added sugar, candy, dairy, grains and legumes. Improvements in biological age came as the women followed the program 82% of the time, thanks to nutritional coaching via an app, according to researchers. 

Read the study at https://www.aging-us.com/ article/204602/text

Second Harvest Brings Fresh Food to Watsonville Community Hospital’s Patients in Need

Health care includes seeking medical attention when you need it. Equally important is being food-secure and staying healthy in the first place with good nutrition.

Second Harvest Food Bank Santa Cruz County is combining those two key factors by partnering with Watsonville Community Hospital to bring the new Nourish fresh pantry to the hospital, starting February 2024.

“At Watsonville Community Hospital, Second Harvest is addressing one of the root causes of food-insecurity in our county,” says Second Harvest CEO Erica Padilla-Chavez. “The Food Bank recognizes the link between food insecurity and health adversities and is addressing both causes by promoting wellness by distributing healthy, fresh foods and also providing nutrition education within the hospital.”

This is a unique concept. Stephen Gray, CEO of Watsonville Community Hospital, says, “We are excited to partner with Second Harvest Food Bank Santa Cruz County and to be one of the first hospitals in California to have a food bank-led freshmarket pantry within the hospital for prenatal and post-natal mothers and patients.”

Gray added, “Good nutrition is such an important determinant of health, especially among prenatal women. Studies have shown that a healthy diet, including a variety of nutrient-dense, whole foods like fruits, vegetables, legumes, whole grains, and

healthy fats, in place of processed food, contributes to optimal fetal growth, better outcomes in childbirth, and the potential for better long-term health in both the mother and child.”

While the specific mission of the pantry is to promote wellness by providing access to fresh, nutritious food options to pre-and post-natal patients, other discharged patients of the hospital are also welcome.

The pantry will also be a resource for all the services that Second Harvest and the hospital provide. In addition to healthy food such as produce, grain, and legumes, the pantry will offer some of Second Harvest’s direct-to-client services including CalFresh enrollment, CalWorks enrollment, MediCal recertification, home food delivery, prenatal education class signups and support group information.

Information for Second Harvest’s programs and assistance will be available in the pantry in both English and Spanish.

You can learn more about the new Nourish fresh pantry, as well as the locations and times of other Second Harvest’s food distribution sites, at thefoodbank.org/nourish.

The pantry is located near the main lobby of Watsonville Community Hospital, 75 Neilson Street, in the section formerly occupied by the gift shop. Beginning February 2024, Nourish fresh pantry’s hours will be Monday through Thursday 1 to 6 p.m. and Friday 9 a.m. to noon.

What Does Organic Mean?

No Synthetic Pesticides

Three Years Prior to Harvest!

The U.S. Department of Agriculture certifies that organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives.

Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.

Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest.

Prohibited substances include most synthetic fertilizers and pesticides. In instances when a grower has to use a synthetic substance to achieve a specific purpose, the substance must first be approved according to criteria that examine its effects on human health and the environment.

As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones.

When it comes to processed, multi-ingredient foods, the USDA organic standards specify additional considerations. Regulations prohibit organically processed foods from containing artificial preservatives, colors, or flavors and require that their ingredients are organic, with some minor exceptions. For example, processed organic foods may contain some approved non-agricultural ingredients, like enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods.

When packaged products indicate they are “made with organic [specific ingredient or food group],” this means

Continued on page 30 ...

Lakeside Organic Garden harvest team packs organic romaine in Watsonville. Their acreage in Watsonville/Pajaro Valley is 2,200 acres across 52 ranches. In the winter, they farm additional acreage in Holtville, California, and Mexicali Valley, Mexico.

they contain at least 70% organically produced ingredients. The remaining non-organic ingredients are produced without using prohibited practices (genetic engineering, for example) but can include substances that would not otherwise be allowed in 100% organic products.

“Made with organic” products will not bear the USDA organic seal, but, as with all other organic products, must still identify the USDA-accredited certifier.

You can look for the identity of the certifier on a packaged product for verification that the organic product meets USDA’s organic standards.

As with all organic foods, none of it is grown or handled using genetically modified organisms, which the organic standards expressly prohibit.

While there are many marketing claims that add value to foods, consumers can be assured that USDA organic products are verified organic at all steps between the farm and the store.

This information comes from the U.S. Department of Agriculture. For more, see the Organic 101 series at https://www.usda.gov/media/blog/archive/tag/ organic-101 

Delicious organic rainbow carrots grown in Watsonville by Lakeside Organic Gardens. Based in Watsonville, Lakeside Organic Gardens is the largest family-owned and operated 100% organic vegetable grower/shipper in the U.S.

5 Favorite Foods to Stay Healthy

Eli Fitchen-Young, Santa Cruz High junior, 4th in state cross country championship and All-American runner.

1. Spaghetti with meatballs

2. Steak with a salad

3. Ground beef tacos

4. Bowl of rice with chicken

5. Salmon

Zach Hewett, head football coach at Aptos High and weight training teacher.

1. Blueberries: Antioxidants for days!

2. Fish: Protein, good fats

3. Quinoa: One of few complete proteins in plant form, plus fiber!

4. Anything leafy and green: Phytonutrients, fiber, even some protein!

5. Los Pericos burritos: it's my list and I say they're healthy.

Ben Otto, trainer, Osteostrong Los Gatos

1. Avocados (good fats!)

2. Pineapple (contains bromelain)

3. Eggs (nature’s perfect protein)

4. Coconut water (nature's sport drink)

5. Cocoa (antioxidants & produces anandamide, which makes us happy)

Marlyss Bird is a NASM Certified personal trainer. She has worked with Park Avenue Fitness, Aptos, since 2018

1. Apples

2. Nuts – mainly almonds and cashews!

3. Yogurt

4. Fish

5. Avocados

HORSNYDER PHARMACY & MEDICAL SUPPLY

You Are In Good Hands

Since opening its doors in 1884, Horsnyder Pharmacy has treated every customer like a member of our family. Other companies may offer similar products, but our service is unmatched. With Horsnyder Pharmacy, you’re not just another customer. With us you’re part of the family!

We pride ourselves in being one of oldest businesses in the Santa Cruz and you don’t achieve that longevity without support from the community and a philosophy that puts the community’s well being first. Whether you suddenly find yourself in need of in home health care, a power mobility device, prosthetic device or other consultation service, we’re here for you. We’re a Pharmacy and so much more.

We’re Here For Every Body

The human body. It is a miracle of millions of interlocking pieces – a marvel to behold. But when something goes wrong, you need a partner you can trust in your corner. That partner is Horsnyder Pharmacy and Medical Supply in Santa Cruz. We’re here for every BODY, including yours.

Need Hope?

Turn to Healing Strong

Healing Strong is the largest network of holistic support groups around the world.

The I Am Healing Strong Podcast invites the community to deep-dive interviews, testimonials, analysis of protocols and more.

Make your healing decisions with confidence and hope.

Tune in every week for a new episode. Join Jim Mann, podcast host and stage 4 cancer thriver, for interviews with real-life people who have overcome major obstacles in their lives and found a renewed sense of purpose and hope in learning to trust God in difficult times.

Healing Strong was founded by Suzy Griswold in 2013.

See https://healingstrong.org/ and look under resources. 

Below: Healing Strong thrivers celebrate 10 years.

Keeping our community safe from sewage spills and keeping maintenance costs down are important. You can help by remembering this simple phrase:

‘Think Before You Flush’. Put trash where it belongs…in the trash.

Flushable does not mean flushable!

Flushable wipes clog sewer pipes. Wipes do not dissolve; even if you flush just one, wipes collect in pumps and valves causing clogs.

Healthy Habits for Kids

We are living through an incredibly difficult time. For many of us, the Covid-19 pandemic has brought change, loss, and grief. It also has caused a lot of stress.

While this stress may feel overwhelming, there are things we can do to calm our bodies and our brains.

We can pay attention to how stress affects us to help us identify it early, decide if it is helping us, and work to manage it.

We can be Kind to Ourselves:

We can make time to do at least one thing that brings us joy every day. Read a book. Buy yourself flowers. Reach out to someone you care about. Have a cup of tea.

We can reach out to get support and learn more about managing stress. Theseevidence-based stress busters can help.

Supportive

Relationships:

Spend time with family. Connect with friends and co-workers. Call or do a video chat. Send a text or photo. Write a postcard or send a care package.

Get involved in your community. Explore ways to find support at work.

Quality Sleep:

Physical Activity:

Find fun ways to move every day. Schedule times to get up, stretch, and move during your workday. Walk or run. Dance. Stretch. Do a few jumping jacks, pushups or situps. Play catch, throw a frisbee, jump rope or hula hoop.

Mindfulness:

Notice how you feel. Take a deep breath. If noticing your breath is useful, take a few moments to breathe in and out.

Reflect on Three Things You’re Grateful for: Try a mindfulness app (Insight Times, UCLA Mindful, 10% Happier)

Create a calm, cool, quiet, distraction-free place for sleep. Try to go to bed and wake up at the same time each day. Avoid electronics, caffeine, alcohol and exercise close to bedtime. Be patient with yourself when sleep is challenging.

Balanced Nutrition:

Create a calm space to sit and enjoy your food. Aim for 5-9 servings of fruits and vegetables per day. Include foods rich in omega-3-fatty acids, including fish, nuts and fiber. Minimize refined carbohydrates, sugar, and processed foods. Reduce alcohol intake.

Make Prayer, Meditation and/or Yoga Part of Your Daily Routine:

Experiencing nature. Get outside every day. Look up at the sky. Feel the sunshine or rain on your face. Breathe fresh air. Smell flowers, walk on grass, listen to birds, touch a tree.

Mental Healthcare: Talk with your family about how everyone is feeling. Minimize news or other media that feels upsetting. Make a plan for what to do when you get stressed, angry or overwhelmed. Reach out for support.

https://files.covid19.ca.gov/pdf/wp/ california-surgeon-general_stress-bustingplaybook_draft-v2clean_ada-04072020.pdf 

Resources:

211: www.211ca.org

California Parent/Youth Helpline: 1-855-427-2736 (8am to 8 pm)

California Peer-Run Warm Line: 1-855-845-7415 (nonurgent support 24/7)

Joys of My Job as a Dentist

How many of you love the smell and the noise at your dentist and get excited with the thought of going to a dental office? Well, I do. I often work 6 days a week with no paid vacation in what most people would consider a high-stress environment with people’s health and safety at stake. But there was not a single day in my life when I did not love my job. I would say there are three main sources of joy for me as a dentist.

First, dentistry is the most perfect job that deploys many areas of my strengths in the most rewarding form. Believing that I am doing what I am best at, and that I am the best at what I do gives me a great sense of confidence and fulfillment. As a former Computer Engineering major, I now use my aptitude for engineering in deploying the newest technologies and equipment at my practice, such as digital dentistry, the latest implant techniques and such. I am also quite artistic and have a keen eye for aesthetics. With a slight OCD-like nature when it comes to alignment, I could annoy my wife by pointing out even the slightest misalignment in our kitchen cabinet doors. But these traits of mine become a valuable asset as a dentist in crafting the most natural yet aesthetically satisfying results for my patients.

But what keeps me going everyday is the relationship with my patients. Some of my favorite memories with my patients are with a retired-mechanic-turned-metal-artist. He has bestowed me with numerous artworks and fun apparatus for my kids, including the fascinating infinity loop hanging right above our reception desk. But the most remarkable ones are the oversized dental mouth mirror and the toothbrush that stand in front of our

office. Next time you pass by Soquel Avenue near Whole Foods, see if you can find the gigantic dental mirror and the toothbrush.

Last but not least, dentistry allows me to give back to the community. As a proud 8th generation Catholic, I am pleased to support the Sisters at St. Clare’s Retreat in Soquel by offering regular dental cleaning, implant, or other dental treatments for free. As my practice grows, I hope to reach out to broader communities to pay forward the kindness that got me where I am today.

How to Get Kids Active

By Jondi Gumz

When it comes to the great outdoors, we have it all –places to run, walk, swim and bicycle. But how do you get kids outside and active?

We are fortunate to have local organizations that encourage and train kids to make movement a part of their life.

Junior Guards in Capitola and Santa Cruz for ages 9 to 15 provides instruction in the fundamentals of ocean water safety, first aid, lifesaving, fitness and good sportsmanship. Teens 16 to 19 can train to be future lifeguards. Little Guards, for 6-8-year-olds, is for kids who know how to swim, can swim the length of a pool and are comfortable in the ocean.

For swimming lessons, the county of Santa Cruz offers lessons at Simpkins Family Pool in Live Oak. The Cougar Swim School offers lessons at the San Lorenzo Valley High School pool in Felton. Jim Booth Swim School offers lessons at Harvey West pool in Santa Cruz. Watsonville High School has a pool; swim lessons are free for kids 7-11 in the Pajaro Valley Unified School District. The city of Scotts Valley hopes to reopen its pool at Siltanen Park.

Your kids like to climb everything? The new Polo Ranch playground in Scotts Valley has a climbing structure. Pacific Edge Climbing Gym, which opened in in Santa Cruz in 1993, has programs for kids 6 to 17. Agility Boulders, new in Capitola, offers a youth program, parkour classes, and ping pong for members.

The Santa Cruz Track Club is restarting its youth program post-pandemic. The youth coach is Laura Chiorello. In the spring, there will be meets where kids 7 to 14 can race.

For a walk close to nature, try tidepooling at the seashore. Your kids might see a starfish, an anemone or a rock crab. Check the tide chart and time your

visit for when the seashore is exposed during low tide (but submerged at high tide).

Places to look: Natural Bridges State Park, west side, Santa Cruz, West Cliff Drive, take a spur trail, Santa Cruz, Davenport Landing Beach, parking is easy and walk to the left, Pleasure Point, use the staircases at 36th Avenue and 38th Avenue, you might see a sea star or octopus, Santa Maria Beach, close by if you live in Live Oak.

For kids who bike, there are multiple pump tracks: Westside Santa Cruz and Harvey West, Scotts Valley, McGregor in Capitola, Chanticleer Park and Watsonville’s Ramsay Park.

On Dec. 12, the county of Santa Cruz Board of Supervisors approved an agreement with the nonprofit Santa Cruz Mountain Trails Stewardship to locate a new pump track for kids at Covered Bridges Park in Felton.

The county Parks Department does not have the resources to invest in a new facility and SCMTS offered to put its muscle behind the project. Katy Poniatowski, the marketing and communications manager, said in 2024, “We’ll finalize the design of the pump track with Santa Cruz County Parks, then move on to fundraising and construction.”

She said it’s likely fundraising efforts will kick off in 2024. How much will it cost? Poniatowski said, “We won’t have a figure for this until we finalize design of the track and understand materials needed for construction. We hope to have that in the months to come.” 

For the latest, go online to at santacruztrails.org/feltonpt and submit your email to receive project updates.

The Benefits of Youth Gymnastics at JuneBugʻs Gym

Looking for a way to build your child’s motor and cognitive fundamentals? Gymnastics has proven to help do just that along with improving balance, coordination and more.

At JuneBug’s Gym, we aim to educate each student how to expand not only their physical capabilities, but learn crucial social skills as well. Our instructors teach children how to safely use a variety of equipment that includes trampolines, bars, beams, and more, all while emphasizing listening and turn-taking.

Children learn how to confidently move their bodies through space and become more aware of their surroundings in and outside of the gym. Gymnastics exercises both strength and dexterity, helping children gain proper motor functions and balance during their time with us. Our obstacle courses change every week to make sure our students are being presented with new challenges.

JuneBug’s Gym strives to provide children in our community with confidence, happiness, and skills that will follow them

far beyond the studio. We firmly believe that gymnastics helps build a solid foundation for whatever path your child chooses to take as they learn and grow!

JuneBug's Gym offers a variety of classes for children crawling through 8 years old. Visit our website at Junebugsgym.com for a full list of classes.

Temple Grandin's Advice on Autism

By Jondi Gumz

When Temple Grandin, a world-renowned spokesperson for autism, author and expert on humane animal handling, came to Santa Cruz, she was eager to share advice with parents and teachers.

There are different kinds of minds, and teachers tend to be verbal thinkers who give a long list of verbal instructions, expecting students to follow their directions.

Grandin is a visual thinker. She sees in pictures. There also are mathematical thinkers who figure out the answer to math problems in their head and get frustrated when the teacher asks them to show their work.

Grandin said many educators do not recognize these different minds, and understanding that is the first step toward a better education.

What would help, she said, is a checklist of instructions, with the task broken down into smaller parts. She also advises: Slow down when you talk, give more time for the student with autism to respond, look for teachable moments to break through.

The reason: That student has a brain that is a slow processor and is challenged by multi-tasking. She recommends finding jobs for the young person with autism. Perhaps he or she could be a party hostess; perhaps he/she could sell candy to neighbors. Perhaps he/she could walk dogs.

She started at 13, sewing hems for a seamstress, cleaned out horse stalls as a teen, then in her 20s, started a business painting signs for the Arizona State Fair.

How to find jobs? Perhaps at a farmer’s market, perhaps at a community center. Ask friends and family.

At 16, she was sent to her aunt’s ranch, where she was exposed to a new environment, found mentors and saw cattle during handling, which led to her redesigning

Temple Grandin at London Nelson Center in Santa Cruz.

restraints now used on half of American cattle.

Exposure to new and interesting things is important, and that will vary, depending on the individual. She wishes schools would bring back hand-on classes such as shop.

She said kids with autism could be good at band, art, carpentry for the school play, building model rockets. One fixable problem is in the classroom with LED lights, commonly installed to save energy and reduce electric bills. Students with autism may perceive those lights as a persistent flashing strobe light, distracting them from learning.

Solutions: Move that student desk near a window with natural light, let that student wear a hat as a shield from the light, block the light if possible, replace the light with a 100-watt bulb if possible. When a student asked, “How old are you?” she answered willingly: “76.” And she added, “I want to help the younger generation.” One attendee said, “I like her focus on concrete, practical solutions.” 

Resources:

Website: TempleGrandin.com KhanAcademy.org Code.org

Book, “Fall Down Seven Times, Get up Eighty,” by Naoki Higashida (2017) who was diagnosed with autism at age 5 and graduated from high school in 2011.

Book, “The Reason I Jump” by Naoki Higashida (2016)

Documentary, “The Reason I Jump,” based on the book by Naoki Higashida (2020)

Book, “Carly’s Voice,” by Arthur Fleischmann, about a girl diagnosed with autism at age 2 (2012).

Eating Healthy at Staff of Life

Welcome to Staff of Life, where healthy choices begin. With over 50 years of local ownership, their dedication to providing customers with the freshest, highest quality products remains unwavering. Their shelves boast a vast selection of local organic produce at unbeatable prices, with many items picked in the morning available for purchase by the afternoon.

Step up to the butcher counter for a full-service experience, featuring hormone-free and antibioticfree meats. Explore their exclusive offering of Certified Piedmontese Beef, known for its delicious flavor and tenderness, yet boasting lower fat, cholesterol, and calorie content compared to other brands including salmon and chicken. Indulge in Smart Chicken Brand products, where chickens are raised on an organic non-GMO diet and air-chilled for ultimate freshness.

Discover the most extensive bulk bin department in all the tri counties, offering over 1000 items at great prices. The wellness department is stocked with supplements, vitamins, and natural cosmetics, including renowned brands like Jane Iredale, with a knowledgeable staff always available to assist.

Savor Staff’s unparalleled selection of cheese and wine sourced from around the world, and treat yourself to delicious scratch-made meals from the deli.

Since 1969, Staff of Life has been a pioneer in the natural foods movement, continuously evolving to meet the needs of our community. Visit them at either of their two locations: 1266 Soquel Ave., Santa Cruz, or 906 E. Lake Ave., Watsonville, where health meets happiness.

Temple Grandin. Photo by Kelly Buster.

Ease Caregiver Anxiety: Focus on the Positive

By Marla Paul, Northwestern University

Teaching people caring for family members with dementia how to focus on positive emotions reduced their anxiety and depression after six weeks, reports a new Northwestern Medicine study.

“The caregivers who learned the skills had less depression, better self-reported physical health, more feelings of happiness and other positive emotions than the control group,” said lead study author Judith Moskowitz, professor of medical social sciences at Northwestern University Feinberg School of Medicine. She also is director of research at the Osher Center for Integrative Medicine at Feinberg.

The positive-emotion intervention does not require a licensed therapist, so it is accessible and affordable for caregivers.

The paper was published May 2 in Health Psychology. People with dementias like Alzheimer’s disease are living eight to 10 years with the condition, and family members and friends are caring for them at home, a very stressful responsibility.

Workshops often focus on solving challenging behaviors but haven’t specifically addressed reducing the caregivers’ emotional burden.

The intervention designed by Moskowitz and colleagues included eight skills that evidence shows increase positive emotions. They include noticing and capitalizing on positive events, gratitude, mindfulness, positive reappraisal, personal strengths, attainable goals and acts of kindness.

Dr. Glenna Dowling of the UC San Francisco School of Nursing was the co-principal investigator.

In the trial, 170 dementia caregivers were randomly assigned to either the intervention group in which they learned positive emotion skills such as recognizing a daily positive event and keeping a gratitude journal, or to a control group in which they filled out a daily questionnaire about their emotions.

The positive emotion skill sessions, called “Life Enhancing Activities for Family” caregivers, were presented by a facilitator via web conference, reaching caregivers across the U.S. This is especially important for caregivers who live in areas without support services.

In six weekly sessions, caregivers reviewed positive emotion skills and then had daily homework to practice the skills, including audio recordings. If the topic was acts of kindness, for example, their homework was to go out and practice an act of kindness.

All participants filled out a questionnaire about their depression, anxiety, physical health and caregiver burden at the start and completion of the study.

The intervention participants had a 7% greater drop in depression and a 9% greater drop in anxiety compared to the control group. They decreased from showing moderate symptoms of depression to being within

the normal range by the postintervention assessment.

Participants in the control group had a smaller decrease in depression scores and remained within the mild to moderate range. One participant wrote, “The LEAF study and the techniques I learned by participating in it have brought about a serenity and calmness to my life and to that of my husband. We have both benefitted from my changed attitude.”

Another said, “Doing this study helped me look at my life, not as a big neon sign that says, ‘DEMENTIA’ in front of me, but little bitty things like, ‘We’re having a meal with L’s sister, and we’ll have a great visit.’ I’m seeing the trees are green, the wind is blowing. Yeah, dementia is out there, but I’ve kind of unplugged the neon sign and scaled down the size of the letters.

Skills Taught:

• Recognizing a positive event each day. Savoring that positive event and logging it in a journal or telling someone about it.

• Starting a daily gratitude journal.

• Listing a personal strength each day and noting how you used this strength recently.

• Setting an attainable goal each day and noting your progress.

• Reporting a relatively minor stressor each day, then listing ways in which the event can be positively reappraised or reframed.

• Understanding small acts of kindness can have a big impact on positive emotion and practicing a small act of kindness each day.

• Practicing mindfulness through paying attention to daily experiences and with a daily 10-minute breathing exercise, concentrating on the breath. 

Vitamin D Not Working? Maybe You Need Magnesium!

By Jondi Gumz

If you’re trying to boost your Vitamin D to a healthier level, be sure to consider magnesium, too.

A 2018 review published in The Journal of the American Osteopathic Association found Vitamin D can't be metabolized without sufficient magnesium, meaning Vitamin D can be inactive for up to 50% of Americans.

"People are taking Vitamin D supplements but don't realize how it gets metabolized. Without magnesium, Vitamin D is not really useful or safe," says study co-author Mohammed Razzaque, MBBS, PhD, a professor of pathology at Lake Erie College of Osteopathic Medicine.

Razzaque explains that taking Vitamin D supplements can increase a person's calcium and phosphate levels even if they remain Vitamin D-deficient. If their magnesium levels aren't high enough to prevent the complication, calcium can build up on the walls of veins and arteries, which can increase risk of stroke or blood clots.

People with optimum magnesium levels require less Vitamin D supplementation to achieve sufficient Vitamin D levels. Magnesium also reduces osteoporosis – brittle bones -- helping mitigate the risk of bone fracture that can be attributed to low levels of Vitamin D, Razzaque said.

A 2018 review in Open Heart published by the British Medical Journal found a subclinical deficiency – revealed by biochemical markers instead of symptoms – is a main driver of cardiovascular disease. Authors James DiNicolantonio, James O’Keefe and William Wilson at St. Luke’s Mid America Heart Institute called subclinical magnesium deficiency a public health crisis.

The recommended daily allowance for magnesium is 420 mg for men and 320 mg for women, but the US Department of Agriculture report the average magnesium intake by men is 323 mg/day and by women is 228 mg/day.

Researchers in 2016 concluded 50% of Americans are not getting enough magnesium in what they eat. This goes back to the soil where plants are grown. Farmers using machinery to break up soil disrupt underground microbial systems.

Dr. Mark Hyman says it’s more difficult for plants to uptake

nutrients, He estimates the nutrient density of plant foods is 50% less than it was 50 years ago. Researchers suggest this could be due to tradeoffs between yield and nutrient content. Some farmers are focusing on soil health, using cover cropping and crop rotation, to boost nutrients.

Another reason for deficiency is a shift to eating processed foods – which are convenient but high in fat, phosphate, and sugar.

"By consuming an optimal amount of magnesium, one may be able to lower the risks of Vitamin D deficiency, and reduce the dependency on Vitamin D supplements," says Razzaque.

Magnesium is the fourth most abundant mineral in the human body after calcium, potassium, and sodium.

Pro Tip: You can order your own lab test of Vitamin D and magnesium at www.LifeExtension.com or https://www. grassrootshealth.net/project/daction/ 

Top Sources of Magnesium:

Pumpkin seeds (1 oz): 168 mg

Almonds dry roasted (1 oz): 80 mg

Spinach, boiled (1/2 C): 78 mg

Cashews dry roasted (1 oz): 74 mg

Peanuts roasted (1/4 C): 63 mg

Shredded Wheat (2 large biscuits): 61 mg

Soy milk plain or vanilla (1 C): 61 mg

Black beans cooked (1/2 C): 60 mg

Edamame cooked (1/2 C): 50 mg

Dark chocolate (1 oz): 50 mg

Source: Cleveland Clinic

Lauden Integrative Pharmacy: “Where we compound medications specifically for you and your pet's healthcare needs”

Lauden Integrative Pharmacy has been in business for 26 years and was the first local compounding pharmacy to open in Capitola. Here in Santa Cruz County, we are fortunate to have Lauden Integrative Pharmacy close by.

Ray Reyhani opened Lauden Integrative Pharmacy in 1997 in a 1,000-square-foot space. In 2010, it expanded and moved to a 2,500-square-foot space at 1820 F 41st Ave., Capitola, where it is today.

Ray's passion is to offer hands-on pharmacy practices and source natural materials to formulate medications for each individual patient. Ray has been an integral resource in educating our community doctors and patients on the purpose of compounded medications.

Pharmaceutical compounding is the science that creates personalized medications by combining individual ingredients in the exact strength and dose form required for the patient and their unique needs.

Some patients require a non-essential ingredient to be removed from their medication to prevent an allergic reaction. Others require compounded medication to get an exact dose that fits their personal needs which may not be available in commercial drugs.

In other situations, patients need their medications in a non-standard form. If an elderly person or a child has difficulty swallowing a capsule, a compounding pharmacist can provide the same medication in a syrup or solution. Compounding also can change the taste and color of a medication to make it more palatable and aesthetically appealing, especially for children and even animals.

Compounded medications are ordered by a licensed physician or veterinarian and must be mixed in a safe and carefully controlled environment by a licensed compounding pharmacist and certified pharmacy technicians.

“Compounded Medications crafted Specifically for You and Your Pet's Healthcare Needs. We work with you and your doctor to formulate medications to aid in your individual needs.” 26 Years in the Community!

We offer compounded medications in:

■ Men and Women Hormone Support (HRT)

■ Pain Management ■ Dermatology

■ Immune Boosters ■ Palliative Medicine

■ Dental Formulas ■ Allergy

■ Pet Medications ■ Veterinary Medicine

“Lauden Pharmacy is able to offer their customers access to its online supplement program through “Fullscript”. As a patient of our Fullscript program, you have access to shop all our vendors for all pharmaceutical grade supplements and more. Through this program, our customers have access to place their orders online and have them shipped directly to their home. All of our Fullscript members get a 5% discount on every order.

The demand for customized prescription medication is on the rise as drug manufacturers do not always meet the requirements of each patient. Some of the personalized formulations that Lauden specializes in are hormone replacement therapy, pain management, dermatology, immune balance, palliative medications, dental management and allergy relief.

Now is a good time to speak to your doctor about the personal benefits of compounded medications and Lauden Integrative Pharmacy has a 26-year history in addressing all your compounding needs.

Go to: us.fullscript.com/welcome/lpharmacy

REFILLING PRESCRIPTIONS JUST GOT EASIER

Looking for the quickest and easiest way to manage prescriptions for you and your family? Simply use our mobile app to order your prescriptions and we will message you when ready.

You can even get the latest pharmacy news plus receive reminders to order your repeat prescription and to take your medicines.

With the app you can:

■ Order prescriptions.

■ Receive repeat prescription reminders.

■ Send and receive messages about your prescription(s).

■ Set up medication dose reminders.

■ Manage prescription for multiple family members.

831.462.9880

■ info@laudenpharmacy.com

Monday-Friday: 9:00am-6:00pm

Saturday: 10:00am-2:00pm

■ Closed Sundays

Fax: 1-831-462-9998

■ 1820 41st Ave., #F, Capitola, CA 95010

COASTAL

& WELLNESS

AMERICAN LEISURE

1118 Ocean St., Santa Cruz • 3550 Stevens Creek Blvd., San Jose 831.423.2425 Santa Cruz • 408.446.9350 San Jose

www.americanleisurepatio.com

American Leisure started in 1972 as a small manufacturer of custommade, one-of-a-kind patio furniture. For over 40 years, our skills have been honed as we have grown the business to what it is today; A leading retailer of top-of-the-line indoor and outdoor furniture in the Silicon Valley and Monterey Bay Areas. Family owned, we’ve built our reputation on quality, integrity and providing excellent customer service. We treat each customer as though they are our only customer!

CAPITOLA HOME CARE

831-421-1517 • www.capitolahomecare.com

Capitola Home Care LLC. is a locally and family-owned business. We have over twenty-two years of experience in providing exceptional caregiving services to elders and adults with disabilities. We assist elders by providing personalized non-medical care and services to assist with daily activities in order to allow your loved one to continue living safely at home. We provide compassionate, trustworthy, and personable care to all our clients within the comfort of their own home. We understand transitioning to in home care may be a new experience for some of you, but we are here to answer all of your questions.

CURVES

7000 Soquel Dr., Aptos • 831.688.2348 • www.curves.com

Curves has helped women around the world get healthier and stronger with our unique fitness solution, in a non-intimidating small group studio setting. In just 30 minutes, you work every major muscle group through a proven gym program of strength training, cardio, and stretching. Our trusted workouts for women are led by experienced and professional Curves Coaches to support and guide you in a non-judgmental environment.

DOMINICAN HOSPITAL FOUNDATION

1555 Soquel Drive, Santa Cruz • 831.462.7712

www.supportdominican.org

As a non-profit hospital, Dominican Hospital relies on voluntary contributions to help meet the changing healthcare needs of our community and keep pace with the most advanced technology. The mission and vision of the Dominican Hospital Foundation is to assure that philanthropic resources are available to respond and support the changing health care needs of the people within the area served by Dominican Hospital.

DR. JOSEPH KIM, DDS

1016 Soquel Ave, Santa Cruz • 831.423.2447

www.bestdentalbydrkim.com

At Dr. Joseph Kim, DDS we proudly provide quality dental care to the community of Santa Cruz. Dr. Kim possesses the highest qualification and is skilled in all phases of dentistry, including implant, bone graft, wisdom teeth extraction, root canal, periodontal surgery, braces, crowns, and dentures. Dr. Kim has served thousands of patients across the Bay Area over the last 7 years, garnering unequivocal trust from his patients with various dental challenges and opportunities.

EARTHWISE LAND SERVICES

399 Airport Blvd. Freedom • 877.599.9797 • earthwiselandservices.com

Earthwise Land Services specializes in low impact land sculpting. We are a family-owned local company, serving Santa Cruz and surrounding counties for over 30 years. Our experienced team of 48 ensures your project will be completed on time and on budget. We offer Land Sculpting, Tree Trimming, Erosion Control, Excavation, Trail Blazing, Building Perimeter Services, and much more. Utilizing the latest equipment and industry innovations, Earthwise Land Services is your trusted choice.

HORSNYDER PHARMACY AND MEDICAL

SUPPLY

1226 Soquel Ave # A, Santa Cruz 831.458.1400

www.horsnyderpharmacy.com

Horsnyder Pharmacy was founded by Dr. Horsnyder on Pacific Avenue in 1884, making the store one year older than the Statue of Liberty! Through the decades, Horsnyder Pharmacy and Medical Supply has served generations of families who have come to trust and rely upon the services we provide. Our pharmacy offers an extensive variety of medical equipment and supplies. Our staff will make it as easy as possible to get the equipment you need.

INTERIOR VISION

2800 Daubenbiss, Soquel • 831.476.8780

www.interiorvision.biz

Unlike the big box stores, we care about this community, because we’re your neighbors. We make customer service a top priority and work hard to exceed your expectations. We pride ourselves on the ability to not only offer you excellent customer service but to also be able to deliver and install your flooring quickly and efficiently. We are happy to schedule a free in-home estimate, as well as bring any samples that you might be interested in seeing.

JUNEBUG’S GYM

3910 Portola Dr. #2 & 3, Santa Cruz • 831.464.2847 www.junebugsgym.com

Junebug’s Gym creates a place where your child can experience a funfilled adventure in movement. We have caring, respectful, and supportive staff that encourage every child in their growth of large motor skills and gymnastics along with social, emotional, and cognitive development. Our goal is to help every child feel control and empowerment in their bodies, to build self-esteem through success, to open up imaginations, and to feel confidence and joy in their exploration of movement.

KAISER PERMANENTE

www.kaiserpermanente.org

We’re here to help you make the health care choices that are right for you – from choosing your health plan to knowing how to get the most out of it. Get answers to your questions, become a smarter health care consumer, and see what it’s like to be a Kaiser Permanente member.

LA VIE WELLNESS

www.drinklavie.com

At La Vie, our mission centers on holistic well-being – mind, body, and spirit. We’re thrilled to add wellness retreats to our menu of locallysourced, nourishing elixirs. More than just drinks, our products are pathways to health and transformation. With La Vie, enjoy the best of both

BUSINESS DIRECTORY

worlds: healing foods and enriching experiences that guide you towards balanced living and lasting wellness.

LAUDEN INTEGRATIVE PHARMACY

1820 41st Ave #F, Capitola • 831.462.9880 • www.laudenpharmacy.com

Lauden Integrative Pharmacy offers the unique service of compounding, the art and science of preparing personalized medications for the specific needs of both human and animal patients based on a practitioner’s prescription. Ingredients are mixed, and prescriptions are crafted by a team of licensed pharmacists and technicians to meet each patient’s strength and dosage form needs.

LOLA’S GYM

4061 Soquel Dr. A2, Soquel • 831.889.9277 • www.lolasfitness.com

Serving the Santa Cruz, Soquel, and Capitola areas, Lola’s is a card access fitness gym open 24 hours a day, 7 days a week. Work out how you want when you want! We have a curated collection of 18 top of the line Matrix exercise machines. As a member you will have 24-hour card access to workout anytime you want.

OSTEOSTRONG

786-B Blossom Rd., Los Gatos • 408.596.9504 www.osteostronglosgatos.com

OsteoStrong® is not a gym, diet, supplement, pharmaceutical, or a medical treatment. OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system. The skeletal system is the foundation for your body and provides more than just strength and protection. It is arguably one of the most critical systems of the human body, and by implementing a strategy to care for and strengthen it.

PARK AVENUE FITNESS

2505 Cabrillo College Dr, Aptos • 831.251.1810

www.parkavenuefitness.com

We Put the Personal in Personal Training! Our personal trainers are dedicated to making your time with us enjoyable and send you out the door feeling taller, stronger, and better equipped to face the world. At Park Avenue Fitness, we believe your workouts should adapt to your lifestyle. We will create personalized workout plans with your specific needs in mind. Our aim is to help you achieve your fitness goals.

REJUVENATE MEDI-SPA

1595 Capitola Ave, Capitola • 9051 Soquel Drive, Aptos 349 Gault St., Santa Cruz • 831.226.2108

www.rejuvenatemedi-spa.com

Jay Pennock, MD is a board-certified Emergency Medicine Physician with over 20 years’ experience in the Emergency Department. Dr. Jay has developed new, effective patient-centered medical care at Navigator Medical Consultancy practicing Functional Medicine. He specializes in Hormone Replacement Therapy for men and women, Alzheimer’s prevention and treatment, and weight loss. Dr. Jay opened Rejuvenate Medi-Spa in 2017 to compliment the work of Navigator Medical.

SANTA CRUZ COUNTY PUBLIC WORKS

701 Ocean Street, Room 410, Santa Cruz • 831.454.2160 dpw.co.santa-cruz.ca.us/Home/Sanitation.aspx

The Sanitation Division of Santa Cruz Public Works is responsible for the collection of wastewater (sewage) for several sanitation districts and county service areas located within Santa Cruz County, providing water service (Davenport only), and Environmental Compliance.

SEAHORSE SWIM SCHOOL

1505 Seascape Boulevard, Aptos, CA 95003 • 831.661.5110 www.seahorseswimschool.com

Private, semi-private, small groups a non-competitive swim team and parent-tot lessons are taught with patience, encouragement and expertise. Seahorse Swim School’s goal is to encourage water safety, water confidence and overall fitness in Santa Cruz County. We work with begin-

ning swimmers who have never been in a pool as well as more advanced swimmers who would like to refine their existing strokes. We can help the intermediate and advanced swimmer of all ages improve their swimming technique, which will in turn, allow them to move more effectively and efficiently in the water.

SECOND HARVEST FOOD BANK

800 Ohlone Parkway, Watsonville • 831.722.7110 • www.thefoodbank.org

At Second Harvest Food Bank, our mission is to inspire and support Santa Cruz County to provide nourishment for all community members. We strive to continually improve processes and protocols to support inclusive and equitable practices and decision making at all organization levels. We share our wealth with our partners – the stronger they are, the stronger we are. We work towards talking less and listening more. We believe in the inherent dignity of all people.

SENIOR BENEFITS INSURANCE SERVICES

64 Rancho Del Mar, Aptos • 831.661.0700 • www.seniorbenefits.care

In 2000, Bill Weber founded Senior Benefits. Due to Bill’s commitment to his client’s needs and the rapid growth of Senior Benefits, he soon needed a skilled partner. Ken Cook, an already established insurance agent, partnered with Bill to help grow Senior Benefits into the top insurance agency specializing in Medicare in the Santa Cruz area. Ken continues Bill’s vision of assisting seniors in navigating Medicare and finding the best solutions for their needs.

SOTHEBY’S INTERNATIONAL REALTY – AMBER MELENUDO

831.566.2263

As a Santa Cruz County resident for over 23 years, and SF Bay Area native, Amber can understand and meet the needs of a diverse group of clientele. The cornerstone to Amber’s business is her commitment to integrity and operating under the “Golden Rule,” which has brought her tremendous success and professionally recognized reputation. Amber has become one of the most successful Realtors in the area, and is in the Top 1% of Producing Agents in the county.

STAFF OF LIFE

906 E. Lake Ave., Watsonville • 831.726.0240

1266 Soquel Ave., Santa Cruz • 831.423.8632

www.staffoflifemarket.com

Staff of Life Natural Foods, a Santa Cruz landmark specializing in farm to fork goodness was opened in 1969 by Richard Josephson and Gary Bascou to address the growing demand for organic produce, natural meats, and bulk shopping. From our beginning we have grown from a small natural foods bakery into a major natural foods supermarket that has become a Santa Cruz tradition. Our promise to our customer is simply to offer the best products at the best price.

THE HEALTHY WAY

3251 Mission Dr., Santa Cruz • 831.462.5900 • www.thehealthyway.us Stay focused on your goals with one-on-one sessions with your wellness counselor. They keep you accountable, offer support, guidance, and lots of education! We offer individualized weight loss programs for men, women, children, vegetarians, and those with special dietary needs such as: gluten-free, food allergies, and sugar addiction concerns. The Healthy Way specializes in blood sugar control. Our clients have had dramatic results improving diabetic and cholesterol issues.

WESTWIND MEMORY CARE

160 Jewell St., Santa Cruz • 831.216.6903

www.westwindmemorycare.com

Westwind Memory Care offers specialized senior living. Our standalone Memory Care community is the only one of its kind in the area, providing a sincere, quality approach to dementia care with a local touch. Our caring team offers customized Memory Care and short-term Respite Care. Our residents receive the attention and personalized care they need, with access to everyday activities, community interactions, and delicious meals.

My Favorite Herb: Astragalus

By Maureen Rozenn

Astragalus, or as is called in Classical Chinese herbology, Huang Qi, is one of my favorite herbs. It is well known in both Chinese and Western herbal traditions because of its versatility and efficacy in treating a multitude of issues. Its applications range from immunodeficiency to autoimmunity, cardiac issues to diabetes, post-stroke support to long Covid recovery, and adrenal support. This amazing herb is unique in Chinese medicine in that while it is an ingredient in over 200 commonly prescribed formulas, it is also prescribed as a single herb.

Typically, Chinese herbalists use a combination of herbs compiled into complex formulas to treat medical syndromes. However, Astragalus stands apart in that for many health concerns, it is also effective as a single herb.

Western research shows that Astragalus:

• Has the ability to increase production of red blood cells from bone marrow

• Can raise white blood cell counts

• Has hepatoprotective components, particularly against toxins and viral liver insults

• Demonstrates antibiotic activity against several bacteria including Staphylococcus aureus

• Has kidney and prostate protective attributes

Several studies show Astragalus is preventive, reducing common colds, influenza, lung infections and asthma.

The ancient Chinese used Astragalus in cases of improper circulation. Lack of good circulation may take several different forms such as post-stroke syndrome, Bell’s Palsy and abnormal uterine bleeding. Astragalus’s ability to modulate circulation in various organ systems makes this herb a key ingredient in several Chinese formulas.

The ancient Chinese also prescribed Astragalus for allergies and asthma as either a single herb or as a part of a formula called Yu Ping Feng San. A gentle and very effective formula, Yu Ping Feng San is traditionally started the season before allergies or asthma take hold. For example, if one has allergies in the spring, either Astragalus by itself or Yu Ping Feng San should be started in the winter to guard against illness in the spring.

Astragalus has a long history of use in Western herbalism where it is also well known for treating respiratory and allergic conditions. Astragalus is a key component of many adrenal support formulations. It is interesting how both Chinese and Western herbalists use Astragalus to support the adrenals. For example, in Classical Chinese herbology Astragalus strengthens “qi” or vital energy. Adrenal exhaustion/adrenal fatigue is frequently diagnosed by Chinese medicine practitioners as “qi deficiency.” Western herbalists believe Astragalus to be an indispensable herb to address adrenal dysfunction.

I have been using Astragalus alone and in formulations for over 20 years to help my patients overcome a multitude of conditions. I most commonly prescribe it for respiratory issues such as asthma, allergies, and post-Covid support. As mild herb, Astragalus can be taken by most people without side effects.

*Any medicinal herb is best used under the supervision of a qualified practitioner. While there are very few potential side effects of Astragalus, it should not be used by those with an autoimmune condition without the oversight of an experienced clinician.

Dr. Maureen Rozenn, DAOM, LAC, FABORM, Dipl. OM is an experienced Classical Chinese medicine practitioner, Japanese acupuncturist, and Functional Medicine provider. Specializing in women’s health, fertility enhancement and pain relief, she has been serving the Santa Cruz community since 2001. For over 10 years she has taught licensed acupuncturists and DAOM students how to enhance fertility. For information about herpractice see www.drmaureenrozenn.com

Maureen Rozenn

Celebrating equity and inclusion for all.

Everyone deserves inclusive representation and dedicated allies. Kaiser Permanente is committed to destigmatizing disabilities and creating a culture of inclusion for all. Learn more at kp.org/santacruz

For all that is Santa Cruz County. For all that is you.