Coastal Health & Wellness Magazine 2023

Largest selection of local organic produce available

The remarkable selection of fresh, local, organic, produce that you’ll find at Staff of Life may surprise you, if you’re accustomed to shopping at nearby corporate-owned chain supermarkets. Grown locally, picked this morning, and on our shelves this afternoon.

PUBLISHER: Patrice Edwards

DESIGN & LAYOUT: Ward J. Austin

EDITOR: Jondi Gumz

OFFICE MANAGER: Cathe Race

PRODUCTION COORDINATOR: Camisa Composti

CONTRIBUTING WRITERS: Jondi Gumz

MEDIA CONSULTANTS: Teri L. Huckobey & Brooke Valentine

Hiking, Biking & The Great Outdoors

Santa Cruz County is filled with nature preserves, state parks, and miles of coastline – all of which offer exceptional terrain for hiking trails. They span 2,000-foot elevations in the Santa Cruz Mountains down to the ocean shore, leading to plunging waterfalls and stunning ocean vistas.

Henry Cowell Redwoods State Park is a beautiful redwood forest near Santa Cruz that spans across 4,650 acres of protected wilderness lands. This park is home to some of the oldest and tallest redwood

tree species in the world. There are about 20 miles of trails, ranging from 0.4 miles long to 3.3 miles long. Walk the self-guided Redwood Grove Loop to view the tree named for “Pathfinder” Lt. John C. Frémont. Ridge Fire Road near Pine Trail hosts the observation deck at one of the park’s highest points and offers vistas of the Monterey Bay. Fall Creek includes almost twenty miles of connecting trails. www.thatsmypark.org

Off the beaten path, Nisene Marks State Park is a refreshing retreat from the busy towns and beaches along Highway 1 near Santa Cruz. Its dense second- and third-growth redwood forest rises from near sea level to steep coastal mountains. Most visitors come to hike, jog, or bike on the 30 miles of trails in rugged semi-wilderness, rising from sea level to steep coastal mountains of more than 2,600 feet. Explore one of 11 easy hiking trails that

continued on page 8

Curves-Aptos: Personal Coaching to Stay Fit

Whether you have gained a few pounds, simply stay healthy or need to reset your health and fitness goals; this is the time to visit Aptos Curves and chat with owner Annette Hunt or one of her coaches, Charlotte, Laurel or Megan. These experienced trainers will happily listen to your health goals, and help you come up with a fitness plan to become that healthier, stronger you. There is never any pressure – they understand and are genuinely on your team to help you be the best you can be.

“Exercise is a way of life and our coaches are here to help you stay accountable,” Annette says.

“Our Curves workout regime is safe for all ages and fitness levels,” she says. “Our members range in age from 22 to 90!”

Curves specializes in a full-body, low-impact 30-minute workout that is fun, fast and safe. Each workout targets specific muscle groups while still working on the core and the body as a whole unit. Personal coaching is and has always been the key critical benefit that Curves offers members to focus on their goals and desire to get stronger, enjoy increased stamina and achieve weight loss.

The Curves coaches work with you one-on-one, and in a group fashion assuring proper form and safety while motivating you to have the most effective workout possible.

Annette is a firm believer in low-impact, high-intensity movement to achieve and maintain a strong core for balance, correct body alignment for posture and an overall strong body for daily movements. With her bachelor’s degree in dietetics, she is qualified to teach you how to make dietary choices to live a long, healthy life and if losing weight is on your

agenda, Annette can help you obtain your new weight while protecting your muscles and bone density.

Curves Aptos also offers 6-week classes in Health & Wellness targeting balance and posture, or pelvic floor strengthening.

Call Aptos Curves today for a FREE workout–- you will not regret it! Curves is at 7000 Soquel Drive, Aptos. Call 831-688-2348, e-mail: AptosCurves@gmail.com, or visit https://https://www.facebook.com/ WeAreCurvesStrongInAptos

are great for the whole family or you’re looking for a more strenuous there are trails range from 16 to 3,523 feet in elevation. Whatever you have planned for the day, you can find the perfect trail for your next trip to The Forest of Nisene Marks State Park. www.parks.ca.gov

Seacliff State Beach is a great way to get in your walk and enjoy the beautiful views of the ocean. You can start in Rio Del Mar Flats, walk the bridge over the creek and stroll all the way down past the campers to the private the residence gate. It is a beautiful and healthy walk and, if you get lucky, you might see a pod of dolphins, or even a whale or two! You can’t miss checking out the USS Palo Alto, a cement ship built during World War I. It has been a popular attraction since 1929. This walk is appropriate for all age groups.

The Watsonville Wetlands and its 800-acre freshwater wetland area is one of the best kept secrets on the central coast. The wetlands offer seven miles of pathways to cycle, walk, or jog. More than seven miles of trails and 29 trail entrances in Watsonville neighborhoods offer many opportunities to enjoy the natural beauty of our special wetlands for recreation and relaxation. Trails are for everyone, free, open every day, are wheelchair accessible. www.cityofwatsonville.org

The Pogonip Trail System totals approximately 11.5 miles. In the northernmost portion of Pogonip, a multi-use trail (approximately one mile in length) is open to hikers, bicyclists, and equestrians. This multi-use trail provides a connection between Henry Cowell Redwoods State Park, Pogonip, and the upper UCSC campus. Along the eastern boundary of Pogonip is the Emma McCrary Trail open to hikers, bicyclists, dogs on leash and equestrians. This trail can be accessed from Golf Club Dr. or at the southern terminus of the UCon Trail. Bicycles and horses are prohibited on all other trails. Please obey all trail signs. www.cityofsantacruz.com

Byrne-Milliron Forest comprises 402 acres in the Corralitos area. The Land Trust of Santa Cruz County owns and manages this property as a working forest and takes pride in making it available to its members and the public. The forest is a lovely place to hike and explore, with panoramic views of the Pajaro Valley and Monterey Bay, and a 1,000 year old, 250-foot tall “Great White” redwood. Generally considered a moderately challenging route, the trail takes an average of 1 hour 49 minutes to complete. This trail is popular for birding, hiking, and walking. The best times to visit are April through September. Dogs are welcome and may be off-leash in some areas. www.landtrustsantacruz.org

Wilder Ranch boasts a wide assortment of terrain and habitat, and offers over 34 miles of hiking, biking, and equestrian trails winding through coastal terraces and valleys. By far, one of the most scenic spots to hike is the Old Cove Landing Trail to Ohlone Bluff Trail, a 2 ½ mile coastal trek that is one of the prime spots for wildflowers. You can access the beach from here and walk along the bluff leading to the cove. The Old Cove Landing Trail is packed regularly to be wheelchair accessible – but weather and wear is something to consider. On a good day you will come across gulls, pelicans, geese, sea lions passing, and maybe even migrating whales. The park grounds also include restored Victorian homes, barns, shops, gardens, and a historic adobe for visitors. www.parks.ca.gov

With all of our beautiful state parks and beaches, Santa Cruz County is the perfect area to put on your jogging or walking shoes, saddle up that horse, get on your bike, and enjoy the outdoors! 

Top Runners Share Tips

By Jondi Gumz

Running is a good way to stay active. It doesn’t require a gym membership, but how do you get started? And how do you avoid injury?

Who better to ask than the Boothbys? Aiden and Amber are 17, fraternal twins, and Ashlyn is 16.

These three siblings have led the Scotts Valley High School cross country team to top finishes in state competition.

Aiden: I started in sixth grade. I wanted to be active. Mom ran in high school and college. She said, Yeah, you guys could try out.

Amber: We tried different sports. I was really into swimming for a while. Eventually I decided running is what I want. Running with people is a big motivator for me. Hearing Aiden talk about the team environment.

Ashlyn: When we lived in (Boulder) Colorado, we were always running around. We all did soccer. Eventually you find something that sticks. Deep down, I wanted to be a runner. I started cross-country in sixth grade. It’s fun and it’s very rewarding.

Aiden: The harder it is, the more you’re going to be rewarded. It’s very satisfying when you’re able to run a couple miles.

Build in rests

Aiden: If you have a hard day, a hard day, a hard day, you won’t be able to get out of bed. Do an easy run after a workout.

Ashlyn: We tend to forget our easy days are supposed to be easy. You need to not overtrain, or you’ll get injured.

Amber: It’s important to take rests, too. If you’re running every day without breaks, you’ll burn out. Take a week or two off in the season. Make the break part of your routine. I’m trying to cross train, walking, swimming.

continued on page 12

Ashlyn, 16, Aiden, 17, twin, Amber, 17, twin

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

Aiden: Every Sunday, we don’t run. We might go to the gym, or swim or hike. It’s not a running day.

Prevent injuries

Ashlyn: Build in habits like stretching before and after running. Different stretches. Calf stretches. Running on stiff muscles won’t end well.

Amber: I had shin splits, Achilles tendon, strained muscles. I rested a couple weeks.

Aiden: Shin splits are the most common running injury. You’re doing too much, too early or using bad form. Cut down on your mileage. Shorter strides help, and new shoes.

Amber: Start with short mileage, one mile, three miles, and build up to higher mileage – 10 miles.

Ashlyn: The more you do something, the easier it gets. Getting started is the hardest part.

Aiden: Before running, stretch. Touch your toes for 30 seconds. You need different stretches to target the same muscles.

Long distance?

Aiden: Some runners do 70 miles, that’s too much for high school. Fifty miles is the max during the season at high school. I could do 70 but I should not. You don’t need all those miles.

Ashlyn: Our coach is getting us ready for college, not high school. Low mileage-- quality over quantity.

Good place to run

Amber: The entrance hill to the high school. It’s steep.

Ashlyn: Hills. The hill on Casa Way, it helps you build power.

Ashlyn: We ran on the middle school team with the Los Gatos Track Club, AAU, it’s good to prepare for high school.

Aiden: Jeremy Kain (SVHS ‘2022 second in the state track and field championship now on the track team for Duke University) did that same club. It’s very competitive.

Amber Boothby is committed to run for UC San Diego after high school graduation. “I’m super excited to run for a college team,” she said.

Aiden Boothby wants to attend college on the East Coast. He’s looking at Division 1, II and III schools and plans to major in electrical engineering.

Ashlyn Boothby is a junior so she’ll be running cross country for Scotts Valley High next fall. Her goal is to run at a D-I college, so this track season she is working to improve her times in the 1,600. Stanford expects a time of 4:49. Her best time is 4:51. She’s ambitious: “My goal is 4:45.” 

Rocky's Fitness Center

At RFC movement is medicine. We have a 6-step methodology that utilizes cutting-edge neuroscience and bio-mechanics to: •boost performance •eliminate pain •avoid injury

Our clients want to learn how to exercise intelligently to improve vitality, posture, organ function, and slow down the aging process. Our Founder and Master Trainer, Rocky Snyder, is a nationally recognized speaker and author. Rocky hand selects the team of trainers and together they possess dozens of certifications and decades of experience giving our clients access to this life-changing secret weapon.

Our clients have less pain and the ability to reach their highest level of performance.

RFC MEETS YOU WHERE

ARE!

Rocky Snyder, CSCS, Owner and Fitness Director Dana Snyder, Owner and Director of Operations

Rocky Snyder, CSCS, Owner and Fitness Director Dana Snyder, Owner and Director of Operations

Water is Essential

Everyone knows water is essential for life.

Up to 60% of the human body is water, according to the U.S. Geological Survey. It is a vital nutrient for every cell.

Dr. Jeffrey Utz, a specialist in pediatrics, reports babies have the most, about 78% water at birth, and that percentage declines as we age. Men are about 60% water. Women (who have more fat tissue) are 55% water.

The kidneys are 79%, brain and heart 73% and bones 31%. Water regulates your internal body temperature, transports carbohydrates and proteins for use as food in the bloodstream, forms saliva, lubricates joints and flushes waste via urination.

If you don’t drink enough water, you could be dehydrated. You might feel tired. Your urine is dark yellow instead of pale yellow. Your skin may be dry and you may have a headache. Your blood pressure could drop. Dehydration could negatively affect your mood, attention and memory.

You can get some water from fruits and vegetables – soda does not count – and some doctors say a cup of coffee or tea counts as half a cup of water so don’t go overboard.

What is the right water intake for you?

Here is a handy formula to follow:

• Divide your weight in half to get your daily water intake in ounces.

• So if you weigh 140 pounds, aim for 70 ounces of water a day.

• That sounds like a lot, so divide it up: Before breakfast, after breakfast, before lunch, after lunch, before dinner, after dinner, before bedtime.

• That’s 70 divided by 7, so seven 10-ounce glasses.

• A US cup is 8 ounces so a little over equals 10.

• If your cup size is smaller, then nine cups. Add one cup in mid-morning and one mid-afternoon.

Doable, right?

If you are physically exerting yourself, gardening or sweating at the gym, running, you need 12 ounces of water for every 30 minutes of activity.

If your mood is low, or you’re looking for a way to improve your sleep, try boosting your water intake – gradually throughout the day.

Who doesn’t want a better mood? 

Drinklavie.com – Foods as Medicine

Our mission is to provide the freshest, tastiest, and most delicious wellness drinks, built on the power of probiotics, to support digestive health and overall wellness. We take our mission seriously. Providing our customers with the best and purest ingredients helps them grow and stay healthy. Superfood ingredients provides brain food to help them grow smart and function at optimal levels. Probiotics supports their immune systems to keep them healthy. Our drinks are designed for all people of all ages, from babes-in-arms on up.

La Vie’s all-natural, probiotic wellness drinks are made with an infusion of fresh juices and superfood ingredients. We offer a range of over 17 healthy drinks, including a variety of freshly made almond milks, and the first ever multi-day Probiotic Juice Cleanse. We make our drinks using mostly locally grown ingredients grown within 200 miles of our kitchen. And we encourage our customers to participate in our recycling and re-use program designed to reduce waste and increase the sustainability of our packaging.

La Vie now serves over 20 Bay Area farmers markets and you can visit us at our Tasting Room.

• Why Drink La Vie?

• Naturally and traditionally made fermented drinks

• Raw, unpasteurized and truly delicious

• No sugar added during fermentation

• Contains 6 strains of probiotics including acidophilus added during fermentation

• Functional probiotics – approximately 50 million cultures per ounce in Kvass and 30 billion cultures per ounce in Kefir.

• Non-dairy and gluten-free, all plant-based vegetarian fed probiotics

• Made by real people with your optimum health in mind

“As a yoga enthusiast, I created these revitalizing beverages which were born from my personal journey to optimal health.”

– Yeyen Gunawan, Founder & Visionary

Benefits of Cleansing with Drink La Vie:

✓ Improved digestive health with billions of probiotic cultures per day

✓ Reduces cravings

✓ Our probiotics continue to work for you even after you cleanse

✓ Easy to follow cleanses. Every drink is numbered 1-6, simply drink one bottle every two hours during your cleanse

La

170 West Lake Ave., Watsonville, CA 95076

Hours: Monday-Friday 10am to 3pm

Phone: 831-316-0875

(Please feel free to call beyond these hours.)

www.drinklavie.com

Are You Okay?

Normalize the Conversation.

When everyone is bubbling over with happiness, what do you say family and friends who are struggling with depression or low mood at the next family gathering?

Sometimes we feel we should move on and not make our problem. But what if we were brave enough to have the conversation? Could you save a life?

Psychotherapist Stacey Freedenthal, PhD, LCSW, is nationally recognized for her expertise in helping people who have suicidal thoughts.

She first experienced suicidal thoughts in seventh grade. In high school, a friend killed himself a couple hours after the two hugged goodbye at a party. She volunteered as a suicide hotline counselor while earning her bachelor’s and master’s degrees.

In her twenties, Dr. Freedenthal attempted suicide twice; she recounted one attempt in a piece she wrote for The New York Times, “A Suicide Therapist’s Secret Past.”

She is married, with an adult son, and wrote a book for fellow therapists, Helping the Suicidal Person: Tips and Techniques for Professionals (Routledge, 2018).

Her philosophy is: Life, too often, hurts. Psychotherapy helps. Change is possible, and hope is powerful.

Her new book, Loving Someone with Suicidal Thoughts: What Family, Friends, and Partners Can Say and do , was published by New Harbinger Publications in January 2023.

Here are her top tips on how to help make a difference in someone’s life.

 Let them know you see them, that you are there for them.

 When you have a moment alone, simply ask, “Are you okay?” Listen when they respond.

 Normalize the conversation. Talking in generalities like, “A lot of times when people are dealing with so much stress, uncertainty, and what feels like a never-ending crisis, they don’t want to be alive anymore. Have you ever thought things are hopeless?” 

To learn more: http://staceyfreedenthal.com/

Stacey Freedenthal

The Healthy Way

A leader in the field of weight management and healthy lifestyle since 1986, Cheri Bianchini founded The Healthy Way, Inc. and has dedicated her career to helping others get the most out of their lives. Formerly a Nurse Manager at Stanford Medical Center, Cheri saw the consequences of unhealthy living firsthand and became motivated to do something about it. Cheri is a powerful motivational speaker, experienced health and nutrition consultant, as well as a published columnist and author of “Good Hearted Guidance, The Healthy Way.” Through her extensive knowledge and compassionate nature, Cheri has helped thousands of people transform their lives.

What keeps Cheri excited about the Healthy Way after all these years? She loves watching the many health improvements and increased self esteem that results from behavior and lifestyle changes a result of the healthy way program. “Having a client get off insulin shots, for instance or throwing away their prescription meds because the condition has resolved itself, brings me absolute joy. It happens frequently that someone comes dragging themselves through the front door ‘sick, fat and unhappy.’ Watching them regain health and smile again as a result of the program I founded, gives my life great purpose. It is an honor and privilege for me to provide services at the Healthy Way."

Bianchini RN, BSN, PHN, Founder of The Healthy Way

Cheri

For Stress, Try A.W.E.

By Jondi Gumz

Marshiari, in her 30s and mother of a 2-year-old, was feeling extreme stress after being diagnosed with aggressive triple-negative breast and undergoing chemo that was very hard on her body. She signed up for a study at UC Berkeley to see if the A.W.E. method would help people feeling depressed or anxious. She practiced at home, looking at the beautiful landscape outside her window, and breathing in and breathing out. Every time she practiced, she had a feeling of gratefulness for being alive, for enduring the treatment and for her husband and child who loved her.

She practiced during the Covid pandemic, too, finding that “terrifying thoughts go away.”

So what is the A.W.E. method?

Attention: Focusing your full attention on something you appreciate, value or find amazing.

Wait: Take a breath while you appreciate this cherished object.

Exhale & Expand: Make a slightly deeper exhalation than normal, allow what you are feeling to fill you & grow. Find your nervous system’s sweet spot. Did you relax?

Then repeat.

This strategy, based on neuroscience, is a way to reset your nervous system from “fight or flight” to safety.

The method and the studies confirming its value after three weeks is the subject of a new book, “The Power of A.W.E,” by psychotherapist Jake Eagle and Dr. Michael Amster, who works at Santa Cruz Community Health.

The co-authors recommend exercising your A.W.E, muscle with 21 days of practice. Spend the first seven days appreciating nature, the second seen days appreciating your environment – music, a book, a painting, an heirloom, a meal, even silence – then seven days appreciating people, a neighbor, friend or family member.

Practicing with a buddy can help. So can journaling about your awe moments, or sharing them at ThePowerofAwe.com website.

In these times, who wouldn’t like to find awe? 

Experiencing serious illness?

We work together with you, your family, and your other doctors to help you navigate serious illness. Our care is provided where people often want it most—at home.

Transitional Care

We help you make empowered healthcare decisions and connect you with resources for practical support, financial issues, and other areas you may be concerned about.

Palliative Care

We provide an added layer of compassionate support alongside your current doctors to help relieve and treat your pain and other symptoms. Our clinical team works with you to ensure your values match the treatments you choose. Your quality of life is important to us.

Hospice Care

We care for seriously ill patients and support friends and families so their loved one can live and die with dignity. Hospice doesn’t mean giving up hope. It means getting expert medical and emotional support while honoring cultural, spiritual, religious, or other preferences at this sacred time.

Healthcare is changing to meet baby boomer needs

By Sally Green

As with any relationship, our relationship with the healthcare system evolves throughout our lives. Change is constant. The population’s age, cultural makeup, and preferences shift, and the medical community must adapt. As this community’s nonprofit hospice, Hospice of Santa Cruz County is taking a thoughtful look at the future of healthcare in our corner of the world – Santa Cruz and northern Monterey Counties.

According to the US Census, all baby boomers will be 65 or older in the US by 2030. Meanwhile, better health care is extending lives, and due to record low birth rates, older adults are projected to outnumber people under 18 in the coming decade. “These shifts impact how, where, and by whom care is provided,” says Cathy Conway, CEO of Hospice of Santa Cruz County. “We’re evolving to meet our community’s needs.”

Working to improve the healthcare system

In 1982, hospice became a nationally guaranteed Medicare benefit. That Medicare deduction on your paystub? It also pays for hospice care. Taking advantage of this benefit you’ve already paid for can help you and your loved ones manage symptoms and the physical, emotional, and spiritual challenges that come with end of life. Since 1982, great strides have been made in medicine, but no changes have been made to the hospice Medicare benefit. Hospice of Santa Cruz County is part of the National Partnership for Healthcare and Hospice Innovation (NPHI), a group of 100 community-based hospices nationally that are addressing what baby boomers care about.

“We’re working closely with NPHI to create recommendations to Medicare that would modernize the hospice benefit,” says Conway. “The changes would better meet the needs of our aging population while remaining budget neutral.”

Supportive care for people with serious illness

For seriously ill people not ready for hospice, Hospice of Santa Cruz County can provide palliative care. Their interdisciplinary team of doctors, nurses, and social workers partner with a patient’s primary care doctor to provide an extra layer of support to address symptoms and practical needs. This is often done alongside curative treatments. Together, they create plans to help people enjoy the things that matter most.

For children of baby boomers, caregiving is becoming a second job. Homes are the new healthcare centers. The palliative care team equips caregivers with information and support that builds their confidence to provide care for a loved one.

Taking care of neighbors

Baby boomers are working longer and staying put in their communities. Hospice of Santa Cruz County is too. “At Hospice of Santa Cruz County, this work is personal. We’ve been here since 1978, so we know the people we serve. They are our friends, family, and neighbors. Knowing our patients and being known by them is what sets us apart from other hospice providers in our area,” says Conway. “There’s a level of quality our patients and families experience because we’re tuned into their needs. As people make plans, they should consider which hospice is best for them. Medicare provides an easy website, medicare.gov/care-compare, to see the quality of care that hospices are providing.”

We’re ready to listen and help guide you.

Study: Eat Fish For Omega-3 Fatty Acids For Your Brain Health

Could eating salmon, tuna, herring, or sardines keep your brain healthy and your thinking agile in middle age? A new study says, “Yes.”

Having some Omega-3s in red blood cells was associated with better cognitive function among healthy volunteers in their 40s and 50s, according to research published online Oct. 5 in Neurology®, the medical journal of the American Academy of Neurology.

Faculty of the University of Texas Health Science Center at San Antonio and other investigators of the Framingham Heart Study conducted the analysis.

“Studies have looked at this association in older populations. The new contribution here is that, even at younger ages, if you have a diet that includes some Omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age,” said Claudia Satizabal, PhD, assistant professor of population health sciences with the Glenn Biggs Institute for Alzheimer’s and Neurodegenerative Diseases at UT Health San Antonio.

She is the study’s lead author. (Mackerel are the top seafood source of Omega-3 fatty acids, followed by salmon, sardines, herring and bluefin tuna, according to the USDA Food Data Central database.)

The study involved 2,183 people who did not have dementia or stroke. Average age was 46. The team

looked at the relation of red blood cell Omega-3 fatty acid concentrations with MRI and cognitive markers of brain aging. Researchers also studied the effect of Omega-3 red blood cell concentrations in volunteers who carry APOE4, a gene associated with cardiovascular disease and vascular dementia.

Findings:

• Higher Omega-3 index was associated with larger hippocampal volumes. In the brain, the hippocampus plays a major role in learning and memory.

• Consuming more Omega-3s was associated with better ability to understand complex concepts.

• APOE4 carriers with a higher Omega-3 index had less coronary microvascular disease. The APOE4 researchers measured docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) concentrations from red blood cells, and added

continued on page 22

Claudia Satizabal, PhD

Rejuvenate Medi-Spa & Wellness has served the Santa Cruz community helping individuals achieve their wellness and aesthetic goals for the past five years. Dr. Jay Pennock combines his Functional Medicine patient-centered medical care with Rejuvenate practitioner’s excellence.

This team incorporates their knowledge of aesthetics and health to create beauty from the inside out and outside in. We offer treatments designed to combat and reverse the aging processes such as facial rejuvenation and body contouring. Hormone replacement and stem cell therapies help to turn back the clock.

Dr. Jay guides clients with sleep, nutrition, movement, and stress management to optimize their health. We feel blessed to be a part of such a wonderful community and are honored to be voted Best of Santa Cruz the last two years running. Our Rejuvenate family would love to help you achieve your aesthetic and wellness goals.

To learn more about our services:

• Safe Menopause Treatment

• Testosterone Replacement

• Weight Loss Strategies

• Vitamin Shots and IV Therapy

• Hyperbaric Chamber Therapy

• Stem Cells and Exosomes

DHA plus EPA to get the Omega-3 index. Debora Melo van Lent, PhD

“Omega-3 fatty acids such as EPA and DHA are key micronutrients that enhance and protect the brain,” said study coauthor Debora Melo van Lent, PhD, postdoctoral research fellow at the Biggs Institute. “Our study is one of the first to observe this effect in a younger population. More studies in this age group are needed.”

The team divided participants into those who had very little Omega-3 red blood cell concentration and those who had at least a little and more. “We saw the worst outcomes in the people who had the lowest consumption of omega-3s,” Satizabal said. “So, that is something interesting. Although the more Omega-3, the more benefits for the brain, you just need to eat some to see benefits.”Researchers don’t know how DHA and EPA protect the brain.

One theory is that, because those fatty acids are needed in the membrane of nerve cells, when they are replaced with other types of fatty acids, that’s

when nerve cells become unstable. Another explanation may have to deal with the anti-inflammatory properties of DHA and EPA.

People born with the APOE4 gene can’t change it, but researchers were encouraged to see DHA and EPA protected brain health despite that gene. “If there is a modifiable risk factor that can outweigh genetic predisposition, that’s a big gain,” Melo van Lent said.

Read more: https://doi.org/10.1212

WNL.0000000000201296

Notes:

Association of Red Blood Cell Omega-3 Fatty Acids with MRI Markers and Cognitive Function in Midlife – The Framingham Heart Study, Claudia L. Satizabal, PhD; Jayandra J. Himali, PhD; Alexa S. Beiser, PhD; Vasan S. Ramachandran, MD; Debora Melo van Lent, PhD; Dibya Himali, MS; Hugo J. Aparicio, MD, MPH; Pauline Maillard, PhD; Charles DeCarli, MD; William S. Harris, PhD; and Sudha Seshadri, MD., First published: Oct. 5, 2022, Neurology

Beauregard R.N. = Karen Welsh R.N. James Kojian M.D. = Nina Kolbe, R.N.

OneSource Compounding Pharmacy

We are more than just a Pharmacy. Modern Services with quality products!

What is Compounding?

Compounding is the mixing, combining, or altering of drugs of two or more ingredients that are tailored to the individual need of the patient that cannot be met by commercial medications.

We here at OneSource compound hormones for men and women, a wide array of veterinary medication, autoimmune diseases, mast cell activation and more. We are able to help those with allergies like dyes or medication in doses not readily available. Never hesitate to give us a call to see if we can help you and your family.

Why Choose Local?

Making the choice to shop at your local pharmacy over a major pharmacy chain is one that will be beneficial to both your customer experience and local economy.

By choosing to use a local pharmacy, your service and experience are personalized to fit you. This is because you and your OneSource pharmacist can form a strong relationship. You are not a number at OneSource Compounding Pharmacy: you are a member of our family.

Local pharmacies don’t just stop at an increase in patient relationships though. They also rank #1 overall for accuracy. Each patient has the right to receive the correct prescription and care each time and no one knows better that OneSource Compounding Pharmacy. As a member of the OneSource Compounding Pharmacy family, we make sure that you receive the best care above all others.

Natural Healers Network

By June Smith

Natural healing is a general term for several healing techniques. Merriam-Webster defines wellness as “the state of being in good health, especially as an actively pursued goal.”

Members of The Natural Healers Network of Santa Cruz, a group of local wellness practitioners are pursuing this goal by sharing knowledge, resources, and positive energy. The group meets monthly, led by administrators Suzy Brown and Denise Wendler, assisted by ambassador Hema Ganapathy.

The original group was started in 2003 by Tina Coddington, who got the idea while in a Business Network International networking group. She thought that it would be great to have a group that was solely made up of natural health professionals and began one by posting flyers around town. The focus of the group was to support each other in growing their own businesses while helping people in the community.

Therapist Lyona Thibault moved to Santa Cruz in 2010 and as she began to launch her practice of biofield therapy (working with the subtle energy field that surround the body) she learned about the meetup in Los Gatos conceived by Coddington. After attending a few meetings, she decided to bring the concept to Santa Cruz.

“I found a meeting place and invited everyone I knew in Santa Cruz in the healing field,” Thibault said. “Later, when I was ready to pull back in 2017, Therese Ducharme, Denise Wendler, and others were willing to take up the banner.”

The local group is facilitated by Suzy Brown, owner of Dynamic Reflexology and Nutrition, and Thyme to Heal Holistic Health Collective, who took over the facilitator position in January of 2019.

“Our two monthly meetings are on the first Saturday of the month in-person and the third Wednesday of the month on Zoom,” she said.

Meetings begin with a guided meditation followed by a short “elevator speech” by attendees, each describing their individual practice. The members are practitioners with known modalities like reiki, massage, yoga, or acupressure as well as those not as mainstream, including sound healing, plant spirit medicine, healing touch, bio-resonance therapy, feng shui, and holistic chefs.

Brown is assisted by Wendler, who studied at Ramamani Iyengar Yoga Institute of San Francisco and teaches yoga in the Monterey Bay area to students over 40 and people with chronic conditions.

Member Cindie Ambar, animal communicator of Heartsong Animal Healing, recently discovered the

group. She says, “Animals have belief systems, like humans, and most of what they do is guided by subconscious beliefs that, when released, can result in profound transformation.

She shares the story about a dog named Lady. “When I first met Lady, she was terrified of everything and almost everyone and spent the last four years of her life confining herself to her person’s back office, only coming out at night to go to bed,” she said. “We worked together to release trauma and build her confidence. She is now enjoying a normal existence!”

Trades for services are offered among members and a group Facebook page of 439 members is available for announcements and requests. Ganapathy said natural healing can be beneficial in many ways, including stress reduction, well-being, and hormonal balance.

With modern medicine, is there a place for natural healing? “There is a place for both,” Ganapathy said. “The two can work together in a complementary fashion and one does not preclude the other. For chronic conditions, it is important to keep a physician informed about what natural healing modalities we are following.” 

The Clean 15

Every day, Dr. Mark Hyman refers his patients to EWG's life-changing research. EWG as in Environmental Working Group and www.ewg.org

So what's the good news? Every single day, EWG helps us improve our health, our food systems and our choices, through groundbreaking research that puts the power back in our hands.

EWG, founded in 1992, has changed the game in terms of food safety and nutrition, and it's still going strong. From its Shopper's Guide to Pesticides in Produce to the Healthy Living App and work on food chemicals, Dr. Hyman says, EWG is our strongest ally for healthy living.

The

2. Watermelon

7.

8.

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.

Fermented Foods: Easy Kim Chee

Fermented foods such as sauerkraut, yogurt and kim chee diversify the bacteria in your gut, according to the Cleveland Clinic. The benefits for you: More good bacteria, which can kill off bad bacteria, help you break carbohydrates, produce Vitamins, B1, B2, B3, B5m B6 B12 and K, and help restore your gut bacteria to normal after taking antibiotics.

Susan Tatsui-D’Arcy, founder of Merit Academy in Soquel is an avid fan of this recipe, Mak Kimchi, from https://www.foodiewithfamily.com/easy-fast-kimchi-mak-kimchi-recipe/ to make at home. Add a tablespoon on top of salad, veggies, or a hamburger for a zesty boost!

Ingredients

 3-8 pounds Napa cabbage

 2 bunches green onions trimmed of the root bits

 2-3 large carrots peeled, thinly julienned 1/2 cup kosher salt

 1/2 cup Korean chili powder

 15-20 cloves garlic overdoing garlic makes this stay on your breath more than usual, peeled

 4-6 inches ginger peeled, rough chopped

 1 tablespoon fish sauce

 unsweetened pear juice or unsweetened apple juice

 4 tablespoons white miso paste

Instructions

Cut the Napa cabbage in half longways, then in half again longways. Cut the core out of the four quarters. Cut the cabbage into squares (about 2-3 inches square), pop it in a bowl with the carrots. Sprinkle with the 1/2 cup kosher salt, massage so everything is coated in salt and starting to soften and wilt. Fill with cold, chlorine free water to cover it well and let it soak for at least 1-1/2 hours.

Pour the cabbage and carrots and liquid into a strainer. Let the brine drain away.

Lob off the white bits of the green onions and put them in a food processor with the garlic cloves, ginger, miso paste, and Korean pepper powder. Zap it on high ’til it’s smooth-ish.

Add in the fish sauce and a couple of slops of pear juice and zap it more until it’s about pancake batter consistency … maybe a bit thinner.

Put the brined cabbage/carrots in a big, anti-reactive (glass, enamel, or stainless steel) bowl. Rough chop the green parts of the onions and add those to the cabbage/carrots. Pour the chili paste combo over the cabbage and wear gloves to massage it all over the cabbage/carrots green onions so everything is completely covered.

Pack super tight in canning jars. CRAM it in there. Add a two-piece lid, but just set the ring in place to hold the lid down without screwing it in place. Place it on a rimmed baking dish to catch any spill-over. Let it sit at room temperature for up to 72 hours, until it is bubbly and fragrant. Once every day, insert a clean chopstick or butter knife to release air bubbles. If needed, pour in some additional brine to keep all the vegetables submerged.

Store on a rimmed sheet in the refrigerator for up to six months, being sure that the vegetables are submerged the whole time. The older it gets, the stronger it will become. 

Photos: Susan Tatsui-D’Arcy

Walking Adventure Group

For seniors who want to walk and prefer to walk in company, there’s the Downtown Walking Adventure Group, a program of the Santa Cruz Downtown Senior Center.

The goal of WAG, which started in September 2015, is to get active seniors together and explore as many places as possible, with rangers, docents and others sharing their knowledge of the habitats on the walk.

The group meets Thursdays 9:30-11:30 a.m, with walks ranging from 2-3 miles. Destinations have included Rio del Mar State Beach, Wilder Ranch bluffs, Capitola Village, Moran Lake Beach, Glenwood Open Space Preserve and Watsonville Slough, to name a few.

Ka Bezerra, who took over as walk leader in February from Kelly Mercer-Lebov, says she aims to vary the locations, from beach to mountain to urban “so

everyone can get a taste.” Participants range from new retirees to active people in their 80s.

The pace varies, depending on how many people come, Bezerra said, noting a group of nine, for example, moves smoothly, while a group of 20, by virtue of its size is slower.

Another goal is to avoid falls, which could result in breaking a foot, hip or elbow, and require months of rehabilitation. So inclement weather –wet conditions or rain – has cancelled walks at Chaminade and Quail Hollow. Covid exposure also is cause for cancellation.

A new walking group, Smell the Roses, was recently introduced for people who prefer a slower stroll. This group meets 9:30-11:30 a.m. on Tuesdays, walking for an hour, enjoying the outdoors, then turning around to walk back.

Destinations have included the Natural History Museum in Santa Cruz to the Boardwalk, Rio Del Mar State Beach path to the Cement Ship, and Arana Gulch to the Harbor.

The walks are offered at no charge. To get information, see the City of Santa Cruz Recreation Activity Guide or email walkingadventuregroup@gmail.com 

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.

Food For Health

Nutrition Tips (Fiber!) From Second Harvest Food Bank

By Tara Fatemi Walker

How can we fortify ourselves in healthy ways?

As nutrition education manager at Second Harvest Food Bank, Delia Bernal writes lesson plans that focus on making better choices about the food we consume. She presents lessons to people throughout the Santa Cruz County community, including children ages 5-17, adults, and seniors.

During presentations, Bernal strives to “… look at topics in a holistic way,” she said. “Our relationship with food not only depends on the food … but also on our lifestyle and the motivation we have for choosing food. In order to make healthier eating choices, it’s helpful to have some understanding of the body metabolisms and systems.”

Bernal also conducts “food literacy training,” helping people acquire food-related knowledge and skills to improve health and nutrition. “Food is not the same for everyone, so we should be more knowledgeable and mindful about our personal relationship with food,” she said.

Bernal creates recipes based on food that Second Harvest Food Bank distributes, and recipes with vegetables that are unfamiliar to the community. “Sometimes I modify traditional recipes, adding more vegetables and/or fruits to make them more plant-based to inspire the community to consume more dietary fiber,” she said. “Fiber

is super important for healthy digestion, nutrient absorption, and elimination.”

At some food distribution sites, Bernal can provide lessons and/or demonstrate recipes. This way, people in need receive food and nutrition education simultaneously.

“Each distribution usually takes one hour,” she said. “We spend 20-30 minutes with food recipients discussing topics related to food and nutrition. It’s a two-way process as the community has its own valuable knowledge and experience when it comes to preparing local and cultural food.”

Bernal has served in her role for five years and really enjoys it. “It’s always rewarding at the end of any nutrition lesson or recipe preparation when participants thank me for giving them new ways to cook familiar foods,” she said.

continued on page 34

Meet Dr. Alexandra Jaquery

Dr. Alexandra Jaquery is an accomplished dentist practicing since 1990. After attaining a DDS at UNISA, a prestigious dental and medical school in Sao Paulo Brazil, Dr. Jaquery became an associate in Oral Implantology. She further studied Implantology at Loma Linda University, Prosthodontics at the University of Texas, and attained a Master of Science degree in Restorative Dentistry at the University of Michigan. A published researcher in the field of dental pulp tissue engineering and clinical professor, Dr. Jaquery has been awarded for merit in mentorship.

She brings to each appointment comprehensive care from a unique perspective that includes aesthetics and enhanced function. She delivers an excellent treatment experience, keenly focused on options that best fit each person’s preferences and needs.

Dr. Jaquery co-led a charitable organization for 15 years that provided adoption for older, hard to place Brazilian orphans, and vocational training for former street teens. Today many former orphans are in their 30’s, enjoying productive, healthy lives in various parts of the world.

From an early age Dr. Jaquery has been passionate about dentistry. Her father, a prosthodontist and faculty chair at a renown dental school in Brazil, also introduced Dr. Jaquery to sports. She won state-wide competitions in wind surfing, tennis and skating. She and her husband are parents to three grown children and three grandchildren. She enjoys hiking, biking and swimming.

An artist’s hands in dental care ...

Dr. Alexandra Jaquery is an experienced dentist practicing since 1990. She offers comprehensive care, improving aesthetics and function for a lifetime of optimal health. She delivers an excellent treatment experience, keenly focused on options that best fit each person’s preferences and needs.

This happened with a participant who is a longtime Second Harvest volunteer. He had told Bernal repeatedly he didn’t like kale; he’d tried it many times and would never eat it again.

“Then, last year we had a presentation about fiber at the El Mercado farmers’ market,” she said. “The recipe we prepared was ‘bubble and squeak,’ a potato-and-greens torte featuring kale. After trying it, he loved it.

The following week, I received a message from him with a beautiful picture of a salmon filet on a ‘bubble and squeak’ bed with lots of kale!”

“Food as Medicine” is one topic Bernal teaches. “I believe and practice this idea of ‘food as medicine’ in my daily life,” she said. “Foods we eat, along with when and how we eat them, are major sources of keeping us healthy. Or making us sick.”

There are three processes crucial to good health: Learning cooking skills, food literacy – how much

you know about your food – how it grows, how it affects your health, labels decoding food, and how to prepare recipes with more vegetables.“Culinary skills are the foundation of enjoying and being more efficient and creative when preparing our own food.” One last tip for good health from Bernal: Avoid processed food as much as possible.

Second Harvest Food Bank Santa Cruz County wants to expand its nutrition education programming. If you’d like to support the fundraising campaign to renovate the facility in Watsonville, visit https://give.thefoodbank.org/ge/kitchen

Recipe: Banana Crepes with Seasonal Flair

Original recipe by Raymond Blanc, adapted by Delia Bernal. This delicious, simple recipe is a gluten-free source of proteins and nutrients.

Ingredients

 2 large bananas

 4 medium eggs

 teaspoon salt

 2 tablespoons butter or oil (for cooking)

 cup walnuts, finely chopped

Preparation

1. In a bowl, mash peeled bananas with a fork until puree consistency.

2. In another bowl, add eggs and whisk.

3. Combine eggs and bananas and add salt.

4. Place a nonstick pan over medium heat; add butter or oil.

5. Ladle combined ingredients into pan; cook each crepe 1-2 minutes on each side.

6. Serve immediately after topping with cranberry sauce and walnuts.

Cranberry sauce

In a small pot, add cup of fresh cranberries, 3 tablespoons sugar, and 3 tablespoons water. Heat to medium with lid and cook until cranberries have burst and have a soft consistency. Remove from heat and allow to cool. Blend and pass through a fine sieve to remove seeds. 

Dr. Nadzeya Stokes was born and raised in Eastern Europe in the capital of Belarus, Minsk. She moved to sunny California at 22 and decided to explore the world of her own. She quickly realized the power of helping people through touch and decided to learn more about the body and it’s healing abilities through chiropractic. Graduated from Life Chiropractic College West in the East Bay, she made her way to beautiful Santa Cruz and opened her office. She is passionate about Cranial Facial Release technique and how favorable it works with many conditions from breathing disorders to migraine headaches. Her passion doesn’t stop there, she wants everyone to be vibrant and achieve their life goals.

Dr. Stokes encourages use of Hyperbaric Oxygen Therapy as an anti-aging tool by reducing inflammation in the body. Age-related diseases and degenerative maladies throughout the body are a growing concern world-wide. Hyperbaric oxygen therapy (HBOT) has been shown to help combat degenerative conditions by contributing to the regeneration of tissue and blood vessels. HBOT stimulates angiogenesis in areas of the body where circulation is compromised and is utilized by some physicians to help treat Coronary Heart Disease, Macular Degeneration, Parkinson’s disease, Alzheimer’s disease, Osteoarthritis, and immune related diseases.

I believe all ages have the ability to thrive and stay at peak physical performance throughout their lives and enjoy an active lifestyle that continues to stretch their limits. In addition, the endurance to travel and to maintain a healthy immune system and the mental well-being to stay clear headed and enjoy the best quality of life is a must.

I welcome new members in my practice and give 20% off for the first initial postural evaluation. Since we do deal with gravity on a daily basis, and there is no such a thing as a spinal transplant, we must take care of our spine. It’s not the matter of if you need it or not, it’s the matter of picking your best pal to guide you with your spinal care. Make the right choice for you and your family. “Being properly aligned creates wins in life.”

Dr. Nadzeya Stokes

Walking For Heart Health

Walking is a low-cost way to stay active – and it delivers a lot of health benefits, some you might not be aware of.

Walking is a cardiovascular physical activity, which means it increases your heart rate. This can improve blood flow and lower blood pressure. Walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve your mood.

Brisk walking is considered a low-impact workout that does not strain hips, knees, or ankles, which could be injured in high-impact workouts.

Is walking an effective workout? A 2013 study of running vs. walking, 49,000 participants, found that after 6 years, walking offered similar benefits as higher-intensity running in reducing the risk of high blood pressure, high cholesterol, and diabetes. Results were measured by weekly distance of run or walk rather than time.

Pace or Steps?

The 2018 Physical Activity Guidelines for Americans recommends adults with chronic conditions do at least 150-300 minutes of moderate-intensity aerobic physical activity weekly, if they can.

Walking meets this aerobic component and is associated with improving body mass index, and lowering the risk of diabetes, stroke, and cardiovascular disease, and early death. Since speed, duration, and frequency can be adjusted to your

Photo: Paul Zaretsky

starting fitness level, almost everyone can walk exercise.

Moderate-intensity activity means a pace of 2.5 to 4.2 miles per hour. A growing body of research shows that the faster the walking pace, the more health benefits.

A 2019 study of 21,000 physicians found those who walked regularly had a reduced risk of heart disease and early death as a result compared with people who did not walk regularly. Heart disease is the leading cause of death in the U.S.

Those walking 3 mph or faster (“brisk” or “very brisk” pace) saw the greatest benefits, but those walking 2.0-2.9 mph (“normal” pace) also saw a benefit compared to those not walking.

A 2020 study following 4,840 participants found total steps taken was an important factor in reducing mortality: the more steps taken, the lower the risk of death from all causes. There was no association between step intensity (pace) and all-cause mortality. So a slower walk may protect against early death, the more steps you take.

Buddhist monks practice walking meditations, which concentrates on the movement or position of the arms or legs while walking, which leads to increased relaxation. A 2016 study of 23 people with Type 2 diabetes found this form of mindful walking reduced cortisol, blood glucose (HbAIc), and blood pressure while traditional walking did not.

Besides the fitness aspect, walking offers psychological benefits, such as being in nature. A 2018 study involving 624 male Japanese university students who walked in the city for 15 minutes or spent that walking in the forest – “forest bathing” – found the walk in the forest decreased negative moods like depression, anxiety, anger, and fatigue.

To the researchers, this suggests a cost-effective method to improve the quality of life and health of urban residents. 

Eating Healthy at Staff of Life

Feeling good starts with healthy eating! If you want to eat healthy, you should see what Staff of Life has in store. Locally owned for over 50 years, this market specializes in local organic produce, fresh from local farms – picked today, on the shelf this afternoon! The butcher counter is full-service, with all of the meat hormone-free and antibiotic-free – so important to stay healthy. House made specialties including pork, venison, boar, turkey and chicken sausages, beef and chicken kabobs and rotisserie chicken.

They carry certified Piedmontese beef, healthy and delicious with less fat and cholesterol, and more protein than some chicken and fish. They carry the Smart Chicken Brand, which means chicken are fed an organic non-GMO diet, and are airchilled for freshness.

The bulk selection is huge – the largest on the Central Coast with more than 1,000 products the majority of which are organic. Flours, grains, rice, beans, teas, spices, granolas, nuts, coffee and trail mixes. If you can’t find something, just ask. Why buy in bulk? It helps the environment – no need for packaging that will be disposed of – and it saves the customer money. Check the prices and see for yourself.

Whether you are healthy and trying to stay that way, or sick and tired of conventional medicine, Staff of Life can help, with a large array of supplements, vitamins, and natural cosmetics including Jane Iredale. You’ll find the staff knowledgeable and helpful. Don't hesitate to ask. Let’sRemove this as we say in in bulk

Hungry? Visit the grab-and-go and hot and salad bar food sections. You’ll find something for everybody, breakfast, lunch, dinner, or a snack! The deli has a wide variety of vegetarian and meat sandwiches along with take-out entrees. There is also a smoothie and juice bar using fresh, organic ingredients and a gelato bar serving up a taste of Italy.

Staff of Life carries one of the largest selection of cheese and wine from around the world. From the usual to the unusual, there is a delicious variety of tempting new cheese flavors. Try something new! I guarantee, you will have a hard time choosing, there are so many good ones!

Staff of Life, owned by Richard Josephson, Gary Bascou, and Jason Bazarnick, opened in 1969 and has grown to meet the needs of the community. Today, you have two stores to choose from, one at 1266 Soquel Ave., Santa Cruz, the other at 906 E. Lake Ave., Watsonville.

Aging Gracefully

Getting older isn’t for the faint of heart. As we age, our bodies and minds make changes that are obvious to us (and maybe our families too!). Read on for some guidelines on getting older gracefully.

If your kids have moved out and your home feels empty, think about adopting a pet. People with cats and dogs seem to have lower cholesterol and less risk of heart disease. They also need fewer doctors’ visits. We don’t know why exactly pets seem to help. But at the very least, having a dog that needs walks is a great way to build in daily exercise.

If you have arthritis or damaged joints and always jogged for exercise, it might be too much now and time to change to a gentler form of exercise. Lowimpact activities like walking or biking can help strengthen muscles, support joints, and lessen pain. Good balance is important to avoid falls. Try standing on one foot or walk heel-to-toe – as if you were walking on a beam. Do this a couple of times a

day and you will notice better balance. The gentle, dance-like movements of tai chi are another helpful option. People who stick with tai chi for 6 months can cut their risk of a fall in half. Aerobic exercise is important, if you like aerobics, switch to a lower intensity, it will be easier but won’t affect the fun factor.

Regular exercise can lower your odds of having memory and thinking problems when you’re older by almost half. Exercise boosts blood flow to your brain and helps new cells grow there. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference. Spend more time with friends or family. It can help keep your mind keen. Social people have sharper thinking and they’re much less likely to have memory problems as they age. Or try volunteering. It’s linked with a lower risk of heart disease and a longer life. Don’t wait until you retire to start. Studies show that the earlier you begin, the less likely you are to have health problems later.

Instead of sticking with what’s familiar and comfortable, tackle something new. Go to out-of-the-ordinary places. Make new friends. Learn a musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy as you age. They’ll also expand your options for finding excitement and happiness.

As you get older, your metabolism slows down and you need fewer calories. When choosing what to eat, choose foods packed with the nutrients you need. Eat dark leafy greens and colorful fruits and vegetables. Increase low-fat dairy to get calcium for bones. Fortified foods – like cereals with vitamin B12 and milk with vitamin D – can help, too. Cut down on empty calories from sugary drinks and sweets.

You might need a little less sleep these days than you used to. That’s normal. But if you’re getting less than 7 hours a night, or feel worn out during the day, something’s wrong. Insomnia isn’t a normal part of getting older. Exercise more, drink less alcohol, and discuss your medications with your doctor. Seek treatment if you have an underlying problem like depression or anxiety; it can help you sleep soundly again.

Aging may not be our choice, but we can make lemonade out of lemons and enjoy a full life staying busy and still doing the things we love! 

Senior Benefits Insurance Services

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 the past 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

Fettuccine with Walnuts & Parsley

Serves 4

12 ounces whole-wheat fettuccine

2/3 cup chopped toasted walnuts; 2 tablespoons reserved for garnish

1/4 cup olive oil

4 cloves garlic, minced

1/2 cup low-sodium chicken stock

1/2 cup chopped parsley leaves, plus more for garnish

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!

Professional Associations: National Ethics Association Certifications: Certified Senior Advisor California License: Resident Insurance Producers Qualifications: Accident and Health Agents and Life-Only Agents Licensed to serve all of California.

1/2 teaspoon salt

1/2 teaspoon fresh ground black pepper

¾ cup grated Parmesan

Cook the pasta al dente according to package directions, then drain in a colander.

Meanwhile, toast the walnuts in a small dry skillet over medium-high heat until fragrant, stirring frequently, 3 to 5 minutes. In the pot the pasta was cooked in, heat the olive oil over low heat, add the garlic stirring until soft and fragrant, 3 to 4 minutes. Return the pasta to the pot, add the broth, all but 2 tablespoons of the walnuts, the parsley, salt, and pepper and toss to combine, cooking over low heat for 1 to 2 minutes. Add 1/2 cup Parmesan and toss to combine. Arrange 1/2 cup of arugula leaves on each of 4 serving plates. Top each with about 2 cups of pasta. Sprinkle with remaining cheese, the reserved walnuts, and more parsley. Serve hot. 

Life-Changing Bread

This recipe is served at the Swiss Mountain Clinic, and Jondi Gumz, editor of Coastal Health Wellness & Fitness says it’s delicious with grass-fed butter or almond butter.

This “bread” will be chewy, so chew each bite 20 times. It’s gluten-free and thanks to the fiber in psyllium husk powder (available locally), very good for your digestion. Recipe can be cut in half. Give it a try, and see if it’s habit-forming!

Ingredients:

1 cup/135g sunflower seeds

1 cup/90g flax seeds

1 cup/65g hazelnuts or almonds

1 cup/145g rolled oats (or pulverized pumpkin seeds)

2 Tbsp. chia seeds

4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)

1 tsp. fine grain sea salt (add tsp.·if using coarse salt)

1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)

3 Tbsp. melted coconut oil or ghee

1 cup/350ml water

Directions:

1. In a flexible silicon loaf pan – glass also works – combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.

2. Preheat oven to 350°F/175° C.

3. Place loaf pan in the oven on the middle rack and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes.Bread is done when it soundshollow whentapped. Let cool completely before slicing (difficult, but very important).

4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast! 

Westwind Memory Care in Santa Cruz

Westwind Memory Care offers specialized senior living in Santa Cruz, CA. Our stand-alone 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. We are proud to coordinate with local partners to provide in-home Hospice Care for your loved one, should the need ever arise. Our residents receive the attention and personalized care they need, with access to everyday activities, community interactions, and delicious meals. Throughout our community, you’ll find tasteful, homelike interiors offering a comforting color scheme reminiscent of ocean blues and sand dollar neutrals, lending a familiar setting to your loved one.

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 do

the work required in serving an aging, sensitive population. Each of our staff members has a choice in their career, and our calling is to work with seniors. We love what we do, and we’d like to introduce you to our team.

Lic.#445202597

Are You Sensitive To Mercury Amalgams?

By Jondi Gumz

In September 2020, in the middle of the pandemic, the U.S. Food and Drug Administration warned about “the potential negative health effects of mercury exposure” for people in high-risk groups who get silver dental fillings, also known as amalgams, which contain about 50% mercury.

Perhaps the announcement did not get your attention, but it’s worth a closer look. The FDA recommends non-mercury materials such as compos-

ite resins and glass isonomer cements be used for fillings to treat a cavity for these individuals:

 Children

 Pregnant women and fetuses and women planning to become pregnant

 Nursing women and their newborns and infants

 People with neurological diseases such as multiple sclerosis, Alzheimer’s or Parkinson’s

 People with impaired kidney function

 People allergic to mercury or other components of dental amalgam.

The International Academy of Oral Medicine and Toxicology, a global nonprofit network of dentists, health professionals and scientists who research the biocompatibility of dental products and has sought more protection from dental mercury for more than three decades, commended the FDA and contends all dental patients should be protected.

“This is certainly a step in the right direction,” said Jack Kall, who has a doctorate in dental medicine and is IAOMT executive chairman. “But mercury shouldn’t be placed in anyone’s mouth. All dental patients need to be protected, and dentists and their staff also need to be protected from working with this toxic substance.”

Dr. Kall, a dentist in Louisville, Kentucky, is among the IAOMT member dentists and researchers who have testified to the FDA about the dangers of dental amalgam over several decades. When the IAOMT was founded in 1984, the nonprofit vowed to examine the safety of dental products by relying upon peer-reviewed scientific research.

The FDA statement said, “Elemental mercury used in dental amalgam is known to cause adverse health ef-

fects, particularly when the extent of exposure is high, in individuals who have reduced ability to remove mercury from their bodies, and in individuals who are sensitive to mercury. Although the majority of evidence suggests exposure to mercury from dental amalgam does not lead to negative health effects in the general population, little to no information is known about the effect this exposure may have on members of the specific groups listed above who may be at greater risk.”

That led to the recommendation for alternative materials for high-risk individuals. The FDA concluded there is insufficient evidence to support a complete ban of dental amalgam, and said the longevity of fillings with mercury “is better than that of alternatives.”

The IAOMT disagrees. In 1985, after mercury vapor release from fillings was established in scientific literature, the IAOMT declared use of silver/mercury dental amalgam fillings “should cease until evidence of safety could be produced.”

No evidence of safety has been produced, according to the IAOMT, which has collected thousands of peer-reviewed scientific research articles to support its position that dental mercury usage should end. “Because of our advocacy for safer evidence-based dentistry, we have finally convinced the FDA that, at a minimum, some people are at risk,” said David Kennedy, DDS, IAOMT director. “Over 45% of dentists worldwide are still estimated to be using amalgam, including a large majority of dentists for military and welfare agencies. It should not have taken 35 years to get to this point, and FDA now needs to protect everyone.”

The IAOMT compares the delay in safety regulations for mercury fillings to the scenarios for cigarettes and lead-based gasoline and paint.

Members are concerned about increased mercury exposure to patients and dental professionals when amalgam fillings are removed unsafely, as well as the health risks caused by fluoride exposure.

To learn more and find dentists who are members, see: www.iaomt.org

Health, Fitness& Wellness

ALEXANDRA JAQUERY, DDS MS

56 Penny Lane Ste. C, Watsonville • 831.722.8469

A healthy mouth is essential for a healthy body! Whether you need an exam and professional cleaning, full mouth restoration, or anything in between, we promise to provide exceptional care. We are devoted to restoring and enhancing the natural beauty of your smile using conservative, state-of-the-art procedures that will result in beautiful, long-lasting smiles! Thank you for allowing us to take care of your dental needs and we look forward to serving you.

AMERICAN LEISURE

1118 Ocean Street, Santa Cruz • 831.423.2425 3550 Stevens Creek Blvd, San Jose • 408.446.9350 www.americanleisure.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.

BREATH + ONENESS YOGA AND MEDITATION CENTER

708 Capitola Ave., Capitola • 831.515.7001 www.breathandoneness.com

Breath+Oneness Yoga and Meditation Center is devoted to providing the Eastside’s largest gathering place for those wanting to strengthen their mind, body, heart, and soul. Located in the heart of Capitola with 25 teachers and 49+ weekly classes, experience a community gathering place for all ability levels where everyone feels welcome and completely at ease. Come join us on your journey of learning and growth.

CURVES

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

At Curves women’s workout gym, we’re dedicated to helping women live healthier and happier lives. Our effective total body workouts are just 30 minutes, making them convenient and easy for women to make time for fitness. Unlike traditional gyms, Curves gives members the tools and support needed to reach their health and fitness goals and set the stage for a healthier, more active future!

DOMINICAN HOSPITAL FOUNDATION

1555 Soquel Drive, Santa Cruz • 831.462.7712

www.supportdominican.org

The Dominican Hospital Foundation was established to cultivate philanthropic support to meet the changing healthcare needs of our community. Established in 1966 when a citizens’ committee raised $1 million to build the first phases of Dominican Hospital’s present facility, the Foundation continues to be led by community leaders who donate their time, expertise, and financial resources.

DYNAMIC CHIROPRACTIC

700 River St., Santa Cruz • 831.216.5603

Our practice offers spinal adjustments specific to remove subluxation due to structural issues and previous injury. By adjusting your spine to its correct position with various chiropractic techniques you allow your neurological system to function properly. Naturally improving mobility, cognitive capacity, neurological function, and your

immunity system. We believe by routinely supporting spinal structure and maintaining your health with good choices your well-being both mentally and physically will continue to enhance.

FIRST FIVE SANTA CRUZ COUNTY

450 Capitola Road, Suite 106, Capitola • 831.465.2217

Triplep.first5scc.org

Our Vision of Success is Healthy, Happy and Well-Prepared Children. Thriving Families. Connected Communities. Equitable Systems. We’re on a Mission to ensure early childhood systems and supports foster equitable health, development and well-being for all young children and their families in Santa Cruz County.

FIVE BRANCHES UNIVERSITY

200 7th Ave #115, Santa Cruz • 831.476.9424

In 1984, Five Branches University became one of the first Traditional Chinese Medicine (TCM) colleges in the United States. Today, we are recognized as one of the world’s top TCM schools, providing the highest level of professional education in Traditional Chinese Medicine and integrative medicine in the U.S. and internationally. We invite you to learn more about Five Branches, our exceptional faculty members — many with over 30 years of clinical experience –and our community of dedicated students and alumni.

HORSNYDER PHARMACY

1226 Soquel Ave # A, Santa Cruz • 831.458.1400

www.horsnyderpharmacy.com

Your Partner for Wellness - We’re Here for EveryBODY! 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 specialize in prescriptions and vaccinations, medical equipment, orthotics, and specialty footwear, bracing and much more!

HOSPICE OF SANTA CRUZ

940 Disc Dr., Scotts Valley • 831.430.3000 • www.hospicesantacruz.org

Founded in 1978, Hospice of Santa Cruz County is a pioneer in the hospice movement and regarded as the most experienced and largest nonprofit hospice program in the region, with services provided throughout Santa Cruz County. With compassion and expertise, our extensive array of care services are available to adults living with a serious illness, along with comprehensive support for their loved ones.

INTERIOR VISION

2800 Daubenbiss, Soquel • 831.219.4484 • www.interiorvision.biz

Having now been in the flooring and window treatment industry for over 30 years, I am thrilled to be able to implement high ethical standards for my business strategies and goals for customer satisfaction. My goal is to provide customers with excellent customer service. I am also proud to be able to offer many environmentally friendly products. We can show you affordable alternatives that will help with the environment.

KAISER PERMANENTE

1931 Main St., Watsonville • 831.768.6600

Health care doesn’t have to be complicated. We’re here to help you make the health care choices that are right for you – from choos-

Health, Fitness& Wellness

ing 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. You deserve high-quality health care that’s simple, personalized, and hassle-free. At Kaiser Permanente, it is.

LASER HAIR & SKIN SOLUTIONS

783 Rio Del Mar Blvd. #71B, Deer Park Marketplace, Aptos 831.689.9830

Specializing in beautifying you! Our services include Botox, Fillers, Laser Hair Removal, Laser Skin Resurfacing, Injectables, Skin Rejuvenation and more. We use the best and most cutting-edge state of the art technology in the Santa Cruz County, with reasonable prices and results you can trust! We provide a full range of esthetic options, as our primary goal is helping you achieve and maintain healthy skin for life!

LA VIE WELLNESS KITCHEN AND TASTING ROOM

170 West Lake Ave., Watsonville • 831.316.0875 • www.drinklavie.com

La Vie’s all-natural, probiotic wellness drinks are made with an infusion of fresh juices and superfood ingredients. We offer a range of over 17 healthy drinks, including a variety of freshly made almond milks, and the first ever multi-day Probiotic Juice Cleanse. We make our drinks using mostly locally grown ingredients grown within 200 miles of our kitchen. Please visit us at our Tasting Room!

ONE SOURCE COMPOUNDING PHARMACY

104 Whispering Pines Dr., Ste. 105, Scotts Valley • 831.535.6864

www.onescrx.com

By choosing to use a local pharmacy, your service and experience are personalized to fit you. You are not a number at OneSource Compounding Pharmacy; you are a member of our family. We carry a wide array of supplements to help maintain/boost your health like Vitamin C, D and Zinc as well as PPE. We offer in store pick-up, curbside pick-up and free local delivery for our prescriptions, supplements, and more.

REJUVENATE MEDI-SPA & WELLNESS

1595 38th Ave., Santa Cruz • 831.226.2108

Jay Pennock, MD is a board-certified Emergency Medicine Physician with over 20 years’ experience in the Emergency Department. He specializes in Hormone Replacement Therapy for men and women, Alzheimer’s prevention and treatment, and weight loss. His goal is to help his clients look as good on the outside as they feel on the inside. He is proud to have the best practitioners in the area working at Rejuvenate and is always looking for the most advanced treatments for his clients.

ROCKY’S FITNESS CENTER

2001 40th Ave. Ste. C, Capitola • 831.854.2130 •www.rfcsantacruz.com

At RFC (rehab, fitness, and conditioning) movement is medicine. Whether you’re 16 or 96, we utilize cutting-edge neuroscience and biomechanics to expedite rehab, eliminate pain, avoid injury, and boost performance. We educate our clients to exercise intelligently to improve vitality, posture, organ function, and slow down the aging process. RFC staff is a team of certified personal trainers and professionals who work to offer our clients an experience with program design through the lens of corrective exercise.

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.

SECOND HARVEST FOOD BANK

800 Ohlone Parkway, Watsonville • 831.722.7110 • 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 believe in the inherent dignity of all people. Only with adequate food and nutrition can children learn, adults work, and our community thrive.

SENIOR BENEFITS

64 Rancho Del Mar, Aptos • 831.661.0700

Here at Senior Benefits, we can assist with your Medicare enrollment, finding the Supplement and Prescription Drug Plans that 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. We are certified Senior Advisors and licensed to serve all of California.

STAFF OF LIFE

906 E. Lake Ave., Watsonville • 831.726.0240 • www.staffoflifemarket.com

From our beginning in 1969 we have grown from a small natural foods bakery into a 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. We are committed to providing Watsonville and surrounding areas with healthy food choices in a welcoming environment. Santa Cruz to Watsonville, Staff of Life fits all your natural food needs!

THE HEALTHY WAY

3251 Mission Dr., Santa Cruz • 831.462.5900 • www.thehealthyway.us

Since 1986 we have pioneered a cutting-edge program based on proven principles that truly enhance wellness. Our goal has been to assist clients in a healthy weight loss, stabilizing, and balancing their individual body chemistry, as well as teaching life sustaining habits and achieving a positive body image. We believe whole nutrition and a healthy lifestyle are the fundamentals of preventative medicine. The Healthy Way Philosophy: Effective Nutrition Counseling + Blood Sugar Stabilization = Lifelong Success!

WESTWIND MEMORY CARE

160 Jewell St., Santa Cruz • 831.421.9100

Our stand-alone 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 residents receive the attention and personalized care they need, with access to everyday activities, community interactions, and delicious meals. Throughout our community, you’ll find tasteful, homelike interiors offering a comforting color scheme reminiscent of ocean blues and sand dollar neutrals, lending a familiar setting to your loved one.

The Talisman

By Joe Ortiz

There’s a scene in the movie A Few Good Men where Tom Cruise, in starting an impassioned meeting with his fellow lawyers says, “Where’s my baseball bat? I can’t think without my baseball bat.”

Objects can help to engage the brain. Poets refer to “the objective correlative” in describing how objects carry emotional resonance. And novelists tell us, “The devil is in the details,” meaning that objects can intensify a description.

Recently my wife Gayle noticed I wasn’t hearing her or understanding things she said to me. It called up a problem I had in my early childhood, often zoning out in avoiding the chaos going on around me. Quite often, family members would wave their hands in my 6-year-old face and say, “Joey, come back. Pay attention. Are you in there, Joey?”

I’ve found myself experiencing similar episodes now. Yes, at the age of 74 (my wife tells me I’m 76), the old habit has resurfaced, so I thought it wise to find a solution.

I went to an antique coin seller and bought a 2012 Silver Eagle silver dollar, which I vowed to carry in my coin pocket and rub between thumb and forefinger whenever I had to listen diligently to someone. I now think of this tactile coping mechanism as a memory tool, “a talisman” – which dictionaries defined as “anything that exerts powerful influence over human emotion or action.”

I discovered that focused concentration, and a sincere interest in listening can help you hear things you might never have heard. And my God! – learn something!

Weeks later I became a mentor to my godson Evan, who has cognitive challenges because he has undergone a successful brain procedure to cure a long history of seizures. I thought perhaps the Talisman idea would help him remember cooking instructions now that he’s pursuing a career in food. So, I gave him a shiny 1963 half dollar to try the technique.

A few days later I asked him if he had tried my memory trick and he pulled the coin out of his pocket, rubbed it in his fingers, and said, “It helps me focus.” When I asked him if he remembered what I called it he said, “I think it was something like a TALIBAN.” “Not exactly,” I said, muffling my laughter to put him at ease. “But you’ve learned another great technique many people use for remembering – one similar sounding word can help you remember another.”

Memory devices don’t always have to be an object. They can be other words. Perhaps even smells, or a photograph.

In fact, most of us who write as a hobby, craft, or a profession would admit that once we write something down, it tends to “stick.” Another method is to imagine an appropriate mental picture over someone’s head when we meet them to help us remember their name. We memorize ingredients for a recipe, counting them on our fingers, hoping to call them up while standing at the stove.

And whether we use a talisman, a word or a picture, or any other trickery or device to “hear and remember”– it may not be a perfect solution – but at least we’d be attempting to find a personal technique to help us in focusing our attention. 

Silver Eagle Silver Dollar