Coastal Health & Wellness 2022

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ADEN CURY EARTHING CHRIS WARK RECIPE AYURVEDA 101 VITAMIN D HEALING OPTIONS A TO Z SURFING HELP FOR PARENTS DOG-FRIENDLY BEACHES

2022 Coastal Health & Wellness

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ASSISTED LIVING

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EDITOR: Jondi Gumz OFFICE MANAGER: Cathe Race PRODUCTION COORDINATOR: Camisa Composti CONTRIBUTING WRITERS Aden Cury, David Brody, Jondi Gumz, Anastasia Gorelova, Talya Lutzker, Joe Ortiz, Chris & Micah Wark, and Gaetan Chevalier, Sheila Patel, Lizabeth Weiss, Christopher Pruitt, Brook Henry, Deepak Chopra, Paul J. Mills, Cathe Race and Ram Rao. MEDIA CONSULTANTS Teri L. Huckobey, Camisa Composti & Brooke Valentine

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2022 Coastal Health & Wellness 3

18 DELIGHT YOUR TASTEBUDS WITH THIS FESTIVE DISH

Contents | 2022

This recipe is from Chris and Micah Wark’s new cookbook, Beat Cancer Kitchen: Delicious Plant-Based anticancer recipes.

20 BERRY YOURSELF IN NUTRITION

Eat a handful of berries and you will be rewarded with a burst of sweetness in your mouth.

22 MORE THAN THE SUNSHINE VITAMIN

The advent of the winter season is marked by a deficiency of Vitamin D due to less outdoor activities resulting in poor exposure to the sun’s UV rays.

Features 18

22 44

BEAT CANCER KITCHEN

Chris Wark, who beat colon cancer by massively changing his life, shares a tasty recipe from his new cookbook.

VITAMIN D

Check your levels of Vitamin D and ensure that you have optimal levels of this important vitamin.

24 HEALING OPTIONS A TO Z

If you are on a journey to heal from breast cancer, you have many options. Since 2018, I have taken advantage of all of these.

26 RAISING CHILDREN ISN’T EASY

Raising healthy children to become confident and capable is one of the most important and rewarding — but often most undervalued jobs in society.

30 SELF-COMPASSION ACTUALLY GOOD FOR HEART HEALTH

Despite what skeptics say, being kind to oneself is not a fad-and there is research to back it up.

32 KEEPING TEETH HEALTHY

Achieving healthy teeth takes a lifetime of care. It is crucial to take the right steps every day to take care of them and prevent problems.

34 AYURVEDA 101

EARTHING

Therapists experienced significant increases in energy and significant decreases in fatigue, depressed mood, tiredness and pain while grounded as compared to not being grounded.

Finding the right path toward optimal health and wellness can be challenging. Every day, another “new secret to weight loss” or a new thousand-dollar treatment offers to end your suffering and make you look younger, skinnier, more radiant.

Inside

36 KEEPING YOUR BRAIN SHARP

In 1885, three Hawaiian princes — David Kawananakoa, Jonah Kuhio Kalaniana’ole, and Edward Keli’iahonui — arrived in California and introduced surfing to the world beyond Hawaii.

38 TENDING YOUR SOURDOUGH STARTER DURING LOCKDOWN

8 SURFING IN SANTA CRUZ COUNTY

10 HOW ADEN CURY LOST 40 POUNDS IN 5 MONTHS

Aden Cury changed what he ate and lost 40 lbs. last year.

At 200 lbs. he’s stronger. Here’s his story.

12 GETTING FIT & STAYING FIT

There are many exercise options, from aerobics to yoga.

Before you start on your fitness journey do some exploring and find one that works.

15 SHROOMS HEALTHIER THAN YOU MAY KNOW

An often under-appreciated food, mushrooms have been eaten and used as medicine for thousands of years.

17 VITAMIN C AND INFANTS

You would be surprised by the overwhelming health benefits that Vitamin C provides young children.

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By regularly challenging your brain, you’re improving and strengthening the connective tissue in your brain’s neurons.

Many people got real cozy with their sourdough starter at the beginning of Covid, but those who didn’t already own one had to beg a friend or a local baker for a precious morsel to start the process.

40 MAKING MUSIC TO PICK UP THE PIECES

After the fire in Bonny Doon. When the trauma is over how does one restore faith?

44 MASSAGE THERAPISTS AND GROUNDING (EARTHING)

It is well known that massage therapists routinely develop a number of health problems related to their profession.

45 DIRECTORY

Check out the directory to get all the current information on contacting a business that interests you.

46 DOG-FRIENDLY STATE BEACHES

Friends of Santa Cruz State parks offer three helpful suggestions for dog owners.

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Exercise For Fitness | 2022

EXERCISE YEAR ROUND

Off the beaten path...

ON THE CENTRAL COAST With a beautiful seashore and scenic mountains is the perfect area in which to exercise outdoors year-round.

Whether it be hiking, biking, walking, cycling, etc., there is something for everyone in our area.

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 picnic near Aptos Creek or to hike, jog, or bike on 30 miles of trails in rugged semi-wilderness.

Seacliff State Beach is a great way to get in your walk and enjoy the beautiful views of the ocean. 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. It has taken a beating over the years but is still the main attraction at Seacliff State Beach.

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. With 29 trail entrances, it is very accessible. It is also a prime spot to see more than 220 bird species, making it a hit with birdwatchers from across the country.

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West Cliff is a popular stretch of scenery that starts at the Santa Cruz Wharf and slopes gently upwards, past Victorian architecture and beachside views. This paved pathway gives cyclists, walkers, and joggers breathtaking views of Cowell Beach and popular surf spots. If you want a break, the Santa Cruz Surfing Museum at the Mark Abbott Memorial Lighthouse at Lighthouse Point is a great place to stop.

UC Santa Cruz boasts some of the best views in the county.

The university allows cyclists to use the campus trails (access roads only) and enjoy their luscious views. These trails require some experience and a solid mountain bike. The roads and trails intersect throughout the mountains and parks that surround the campus, providing access to Wilder Ranch State Park, Henry Cowell Redwoods State Park, and The Pogonip.

If you are a fan of beach volleyball, Santa Cruz Main Beach is the place for you. There are volley ball nets on the beach and it seems there is always a game going on no matter what time of year. If you want to walk there is a paved walkway that stretches from the Santa Cruz Wharf to the Cocoanut Grove.

Wilder Ranch State Park covers approximately 7,000 acres, with 34 miles of hiking, biking, walking, and equestrian trails winding through coastal terraces and valleys. Several buildings once belonging to the Wilder family have been restored. From Santa Cruz, go north on Highway 1 about 2 miles past Western Drive and turn left.

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!

Curves-Aptos: Personal Coaching to Stay Fit Despite shutting down several times due to Covid, Curves-Aptos owner Annette Hunt is still on a mission to help women to take care of themselves virtually and in-club. She has been a dance aerobics instructor for six years, a swim coach, a dietitian and now a personal and group fitness coach at Curves in Aptos for three years. Perseverance may be her middle name.

Members are comfortable working out at Curves-Aptos because they know exercise is a vital part of staying healthy during these times.

They appreciate the extra attention to remaining open as a clean, safe, protected space to work out with plenty of air flow, light, space, and sanitizing of equipment.

“The pandemic has forced us to stay creative in motivating our members both in-club and virtually, and to keep their bodies strong for joint health, flexibility and overall well-being,” Annette says. Curves-Aptos also offers virtual workouts, 10-30 minutes long, so Annette has virtual members California, New York, Hawaii and Australia! Curves now offers health and wellness classes that Annette teaches virtually once a week for a small group instruction. These six-week classes are: Balance & Posture, strengthening your Pelvic Floor and Stretch and Stress Management.

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.

“Walking for your health is good, but it’s just not enough,” says Annette, “one needs to work on core strength for stability, rotation and prevention and upper body strength to build strong bones, support brain health and memory, and increase energy levels. Strength training also enhances relaxation and sleep quality, reduces the risk of chronic

diseases and pain and, finally, it lifts your spirits. And who doesn’t need that nowadays?”

During the pandemic, Curves Aptos members raised a truck-load of gifts for 400 families, gave $2000 to the Alzheimer’s Association and 15,000 meals to Second Harvest Food Bank. “Our members are simply the best and so supportive of the community they live in!” Annette says.

7000 Soquel Drive Aptos • 831.688.2348 2022 Coastal Health & Wellness 7

Exercise For Fitness | 2022

SURFING

IN SANTA CRUZ COUNTY

The sport really took off in Santa Cruz in the 1930s.

In 1885 , three Hawaiian princes— David Kawananakoa, Jonah Kuhio Kalaniana'ole, and Edward Keli'iahonui—arrived in California and introduced surfing to the world beyond Hawaii. The boys were studying at the strict Episcopalian Saint Matthews College, a military school in nearby San Mateo. It was summer break, and they were spending an idyllic vacation in Santa Cruz. They rode Santa Cruz waves with surfboards crafted from our redwood lumber.

In the late 1930s the sport really took off in Santa Cruz.

Surfers would ride what they thought would work as surfboards, such as plywood planks and ironing boards.

As surfing became a common pastime, the boards became more functional. Redwood planks were soon forgotten, and instead, surfers began using more pliable and lightweight boards. Soon after, the invention of wetsuits (by Santa Cruz' own Jack O'Neill) made surfing in the cold waters more bearable. Surfers were able to stay in the water for longer periods of time.

Steamer Lane is one of the most iconic surf spots in California and the epicenter of the Santa Cruz surf scene since the 1930s. The epic north or south swells that unload on it reef are one of the reasons why this spot is super famous. Steamer Lane is not for the faint-hearted; the waves can be very overwhelming.

Located west of the Santa Cruz Wharf, Cowell Beach is known for its easy-to-catch waves. This is the right spot for beginners to learn how to ride the waves. Not only is Cowell Beach a top Santa Cruz surf spot, but it’s also a great place to relax and unwind by the water. Visit this Santa Cruz beach to 8

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Left to right: Kalaniana'ole, Kawnanakoa and Keli'iahonui

practice your skills before tackling bigger waves.

If you’re looking for adventure, just head north out of town on Highway One and check out the waves. It's a great way to avoid crowds and on any given day one of dozens of 'secret' surfing spots is usually breaking. Try Waddell Creek State Beach, Ano Nuevo, or just pull over and hike to the shore anywhere you stop—you may find the perfect wave.

Then there is Mavericks. The world-renowned big-wave surf spot draws surfers from all over the world. There's a contest nearly every year, pending conditions, with some of the best big wave surfers in the world, but you can find at least a few pros any time the swell is up. These big waves can be very dangerous and should not be taken lightly. Even if you don’t ride these giants yourself, it is worth taking a trip up to see them as they can be spectacular.

From the pro who is always on the prowl for a bigger wave, to the sport surfer who goes out there and has a blast, to the cliff dweller who just enjoys watching the surfers catch waves, surfing is a sport that everyone in Santa Cruz can enjoy.

Nello and Pam Santacroce Meditation Courtyard Designed as a quiet area for all hospital patients and staff to focus on meditation, contemplation, mindfulness and self-care as part of their therapeutic approach.

A clinging green wall, alongside the relaxing sound of water flowing from a continually flowing water wall, promises serenity and calming effects. This tranquil setting is enhanced and inspired by the stunning redwoods of the Santa Cruz Mountains. It is, indeed, a healing space.

Providing Healing Spaces — In Nature Research based studies support the healing ability of nature and link to a reduction of hospital stays, low infection rates, minimal need for pain medications, and fewer post-surgical complications.

Community of Donors With the support from more than 650 community members, employees, physicians, businesses and foundations have donated to the Healing Courtyard Initiative providing soothing respite and therapeutic benefits for all at Dominican Hospital.

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Exercise For Fitness | 2022

HOW ADEN CURY LOST

40 POUNDS IN 5 MONTHS I didn’t cut

A basketball player to watch back on in 2022 is Aden Cury, 6-foot-5, carbs. who plays for Santa Cruz High Cardinals (19-5 and league champs).

Usually the top scorer, he rebounds aggressively. Like James Looney, the 6-foot-9 center for the Golden I would eat around 12 noon for my first meal. I would eat 2 State Warriors who became a better wraps that consisted of turkey, a couple slices of avocado fat player after he changed what he ate, free ranch, lettuce and bell peppers, then at dinner I could eat pretty much whatever I wanted since I had saved so many eliminating cheese, dairy, chicken, beef, calories. pork, gluten, soda and candy, Aden Cury My family doesn’t eat what I eat. Usually I’ll make myself food changed what he ate and lost 40 lbs. last when I get home from practice. The meal that really changed year. At 200 lbs. he’s stronger. was lunch.

Here’s his story.

Lunch before would be like a couple grilled cheese sandwiches

By Aden Cury

I didn’t cut back on carbs just tried to cut back on fat for the simple fact that each gram of fat is 9 calories whereas each gram of protein and carbs is only 4 calories. The only macro I counted was proteins so technically I could eat as much fat as I want as long as I got my 220 grams of protein under my calorie goal, which changed as my journey continued.

It started at 2,400 calories and as I moved along, it went all the way down to 2000. Some may say that’s too severe of a cut – well as long as I got my protein and micronutrients I felt great.

I started in March and reached my goal in August.

Since then I have been eating at maintenance calories just trying to put on lean muscle mass. Yes I did cut out breakfast.

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and an apple to now being a big salad and a piece of chicken or like some steamed veggies and a piece of turkey.

One resource that I relied on heavily was the salad bar and hot bar at New Leaf, which always provided an easy healthy option.

In terms of which fat is OK is really up to interpretation, the way I looked at it is I only have a certain amount of calories so if I have to choose between a cookie and a salad I’m gonna chose the salad because it’s gonna make me feel better and fill me up whereas the cookie will just make me hungry.

It’s all about finding foods with low-calorie density that you like for me it was the turkey wraps or salads. The most important thing though is probably finding foods that are satiating that taste good that are low calorie density and just stick to those.

Sometimes I would find myself definitely eating the same food every day for weeks but it was all toward a goal.

Aden Cury is a junior at Santa Cruz High School.

2022 Coastal Health & Wellness 11

Exercise For Fitness | 2022

GETTING FIT

& STAYING FIT There are many exercise options, from aerobics to yoga. Before you start on your fitness journey do some Weight exploring and find one that works training is very best for you. popular

Are you a solitary person who doesn’t like group workouts? A good option to investigate is hiring a personal trainer. A personal trainer can help you with your needs including weight loss, muscle toning and cardio, among other things.

Your trainer will create a custom workout plan specific to your needs, whether it be to achieve weight loss, strength,

or muscle toning. In some cases, personal trainers will also help clients with health and nutrition plans, such as recommending a food diary, or working with a nutritionist.

One of the most challenging parts about maintaining a workout routine is being consistent. Sometimes lounging or going down to the beach sounds a lot more inviting than working out. Working with a personal trainer will give you the nudge you need to get your workout in — whether in person or virtually.

If you are the gregarious type, high intensity aerobics might be for you. A very popular aerobic is classes that put cardio exercise to music. These classes are very enthusiastic and can mask the fact that you are actually exercising! There are many levels to cardio exercise, if a fast paced class is not for you, there also low to moderate. Look around and you will find one for you.

Hot yoga is sure to get you fired up. What sets Hot yoga apart from other high-power styles is the setting: this yoga occurs in a heated room that is typically set between 80 and 100 degrees Fahrenheit. The heat is a great way to detoxify and assist flexibility. The movement itself comes in the form of varying sequences and breathing exercises that are usually done twice. Hot yoga is not for the faint of heart, but it will certainly leave you looking and feeling like a fitness warrior when you finish your practice.

Continued on page 14

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Jaimi Jansen Owner and CEO of Santa Cruz CORE, Nutritionist, Business Coach, and Corrective Exercise Specialist After being hit by a car at 19, Jaimi had trouble finding one place to rehab and treat her injuries. So she opened a clinic that could offer an integrative approach to wellness all under one roof. CORE now offers over 12 services including regenerative medicine, massage, chiropractic, personal training, acupuncture, and more.

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Weight training (resistance training) is very popular for strength and muscle tone. When you think of weight training, body builders with bulky muscles and chiseled chests come to mind, but scientists say resistance training offers incredible benefits for everyday people hoping for better health, too. Some benefits of weight lifting can include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease.

enjoyable and by committing to walk with them, you are more likely to do it and less likely to let other things stop you.

Some people like the discipline of attending a regular class or course or joining a social sports team, and find that this helps them to exercise regularly. They also tend to try harder than they would on their own. Community

Pilates is a method of exercise and physical movement designed to stretch, strengthen, and balance the body.

Pilates classes are most commonly delivered in three formats – group Mat classes, group Reformer classes, and private or small group studio classes where the client works on the full range of apparatus, such as the Reformer, Trapeze Table, Ladder Barrel, Wunda Chair, or Spine Corrector. The moves may look simple, but they take a lot of precision and control. It's not like doing a bunch of crunches; there's a strong emphasis on technique. Pilates will help you get stronger, more sculpted muscles and gain flexibility. You may also have better posture and a better sense of well-being.

Exercise does not need to be structured. If going for a walk gives you pleasure, turn it into a daily health and fitness opportunity. Walking with a friend can make it even more

LASER HAIR & SKIN SOLUTIONS

centers and adult education colleges often offer classes in activities such as dance, yoga or pilates, as well as classes for the older exerciser.

If you have been inactive for a long time, have existing health problems, or old or recent muscle, bone or joint injuries, see your doctor before starting regular exercise.

Being unwell or having an injury does not usually rule out exercise, in fact, it is often a vital part of rehabilitation.

However, exercise in this context may mean you need to amend the details of your physical activity program, under guidance from your doctor or other healthcare professional.

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Whether you plan to exercise for general health benefits, to increase your physical fitness or to help maintain or lose weight — perhaps all three reasons are your motivation — it is important to select types of exercise that you can continue to do, week-in and week-out. Whichever exercise options you choose, and whichever strategies you use to keep motivated, remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast. Progression in fitness occurs over weeks and months, not days.

SHROOMS HEALTHIER THAN YOU MAY KNOW

An often under-appreciated food, mushrooms have been eaten and used as medicine for thousands of years. Traditional and folk medicine practitioners laud the bell-shaped fungi for their healing and cleansing properties.

Shrooms are the leading source of the antioxidant nutrient selenium

All varieties of mushrooms are low in calories and fat and contain modest amounts of fiber and various nutrients.

Mushrooms are also recognized by chefs for their ability to create savory rich flavors called umami, thanks to the presence of an amino acid called glutamate, which is also found in meats, fish, cheeses, and simmering soups.

Mushrooms are the leading source of the antioxidant nutrient selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system, as well.

In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells.

Cooked or raw mushrooms contain selenium which isn't found in most fruits or vegetables. Selenium is a pretty powerful antioxidant, thought to prevent cancer, cardiovascular disease, cognitive decline and thyroid disease.

Mushrooms also have high levels of two other antioxidants, glutathione and ergothioneine. They are thought to be essential for anti-aging, as they prevent cognitive decline and oxidative stress. Research shows people in countries who consume higher amounts of these antioxidants see fewer

incidences of neurodegenerative diseases. Luckily, you just need to consume about five button mushrooms per day to reap the full nutritional benefits!

Mushrooms are rich in the B vitamins, riboflavin, niacin, and pantothenic acid. Riboflavin is essential for energy production and how our body metabolizes fat, while niacin helps metabolize macronutrients (proteins, carbohydrates and fats) in the body. Pantothenic acid aids in hormone production and assists the nervous system.

Mushrooms also offer a pretty hefty dose of magnesium.

One cup of cooked portobello mushrooms have even more potassium than a medium-sized banana!

When selecting mushrooms look for firm whole caps with an even texture. They should be refrigerated until use, but ideally within one week. Do not wash or clean them until just before using. Storing in a brown paper bag with the top open will help to absorb moisture and keep them from spoiling, as opposed to tight plastic wrapping that traps moisture.

Mushrooms are delicate and should be cleaned gently. Either place them under gentle running water to release any dirt 2022 Coastal Health & Wellness 15

Food For Fitness | 2022 or brush dirt off with a dampened paper towel or soft brush.

There are many different mushrooms on the market.

Be adventurous and try a few! Porcini mushrooms are great for sauces, chantrelles make a great pasta sauce! Or mix them all up and make a wild mushroom soup or sauté them in butter and garlic.

Please do not be so adventurous as to pick your own mushrooms. That is a hobby that needs to be deeply researched before starting. There are many mushrooms out there that can be fatal when eaten.

PASTA WITH CREAMY WILD MUSHROOM SAUCE 8 servings

INGREDIENTS

1 pound uncooked pasta of your choice 1 tablespoon butter 12 ounces presliced wild mushroom blend 1/2 cup chopped onion 1/3 cup finely chopped shallots 1 tablespoon minced garlic 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup dry white wine or dry vermouth 2/3 cup whipping cream 1/2 cup grated fresh Parmigiano-Reggiano cheese 2 tablespoons chopped fresh parsley DIRECTIONS Cook pasta according to package directions, omitting salt and fat; drain. Melt butter in a large nonstick skillet over medium-high heat.

Add mushrooms, onion, shallots, garlic, salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat. Add pasta, cream, cheese, and parsley, tossing gently to coat. Garnish with minced fresh parsley, if desired.

Serve immediately.

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VITAMIN C & INFANTS

By Helen Saul Case I am often asked about the vitamin C dosages I gave my children.

This article is about vitamin C for infants. The day our children were born, we started supplementing with 50 milligrams (mg) per day of oral vitamin C. By age 1, they were taking 1,000 mg of vitamin C per day in divided doses.

These oral doses were in addition to the vitamin C they received through my breast milk. (I was taking at least 8,000-10,000 mg of vitamin C per day while pregnant and while nursing.) We based these dosages on board-certified chest physician Dr. Frederick R. Klenner's recommendation for infants of 50 mg per day. For healthy children, Dr. Klenner recommended 1,000 mg per day per year of age, leveling off at 10,000 mg per day when the child turns 10. This is when they were in GOOD health.

Illness When our infants were sick, they received far more vitamin C per day. The amount depended on the child, on the illness, on the day.

The goal was a happy, healthy baby. As my father Andrew W. Saul says, "Take enough C to be symptom-free, whatever the amount may be." We started our infants with a larger "loading dose" in the morning, then gave C every two hours or so. Once bowel tolerance was reached, we cut back how much and how often, but we continued to give C regularly. If symptoms of sickness persisted, we did it again the next day, and the next. We wrote down the size of the dose given and the time of day. This helped us track how much vitamin C was needed to get to bowel tolerance. We made sure they were eating well and well-hydrated.

respiratory syncytial virus, which caused cough and congestion.

He had no fever, a good appetite, and while congested, he did not have trouble breathing. His oxygen level hovered around 92 or 93, and sometimes 94. The pediatrician wanted to see 95 or above. She recommended a bronchodilator drug. She said if the drug didn't help, oxygen and hospitalization were recommended. We were not comfortable giving an infant such a powerful drug, especially when we learned from Ralph Campbell, MD, that the drug was unlikely to help with inflammation of the small branches of the bronchial tree, as seen in RSV. Also, the American Academy of Pediatrics said unless the oxygen reader was consistently below 90, supplemental oxygen would not be needed.

Based on these facts, we decided to not give the drug and not to hospitalize our baby and to continue home care. We made an appointment for the next morning to check his progress.

RSV can be serious. I wasn't about to take chances. I got to bowel tolerance doses of vitamin C so vitamin C would be in my breast milk. I also gave him liquid oral doses of vitamin C every two hours while symptoms persisted, and every three to four hours when they waned.

How did I know he was getting enough? He got noticeably better: less congestion, no cough, alert, cheery and seemingly comfortable. When he and I had lots of C, his symptoms improved.

At night when I was not taking C nor giving him oral doses, he would wake up, his cough and congestion would return and he'd be fussy. I would then ramp of my intake of vitamin C and his. I would do this until he was visibly better, which would happen by the end of each day. In a week, he was symptom-free and back to his regular vitamin C intake. We avoided drugs. We avoided hospitalization. We gave high-dose C and watched it work.

See the complete article and Dr. Klenner’s dosing chart at orthomolecular.org

Bowel tolerance is an indicator of oral dose vitamin C saturation.

It is indicated by gas, a rumbling stomach, or slightly loose stool.

If you take way too much C, very loose stool will result, but that goes away once doses are reduced. In infants, gassiness is an early indicator of "enough" C. If bowel tolerance is reached and stools become frequent, liquid, or, for a breastfed baby, frequent and greenish (since they are always liquid-like), we know to reduce the frequency and dose, but continue to give it regularly, ramping frequency and dose up and down as need be. This takes a little practice, but we know we're not hurting our children with extra C. It is a very, very safe vitamin.

To determine therapeutic doses of vitamin C for infants, I found a dosing table from Dr. Klenner.

Cough & congestion At six weeks, my son was diagnosed by his pediatrician with 2022 Coastal Health & Wellness 17

Food For Fitness | 2022

DELIGHT YOUR TASTEBUDS WITH THIS Enjoy FESTIVE Healthy DISH Eating!

Chris Wark, who lives in Tennessee, took massive action to change his life after he was diagnosed with colon cancer and underwent surgery in 2003 at age 26. He demurred chemo and began a raw food diet. His doctor and his family thought he was crazy, but he is alive today in 2022 and the author of a book explaining what he did and a 2021 bestseller aiming to inspire others.

Read his story at ChrisBeatCancer.com This recipe is from Chris and Micah Wark’s new cookbook, BEAT CANCER KITCHEN: Deliciously Simple Plant-Based Anticancer Recipes.

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2022

PEAR & POMEGRANATE SALAD WITH MAPLE GINGER DRESSING 4-6 servings

Hearty, sweet, roasted pears, pomegranate seeds, toasted pecans, and ginger maple dressing over a bed of spicy arugula. Are you drooling yet? This show-stopping artisan salad will delight your taste buds.

Bring this fun festive dish to holiday gatherings and it will be the hit of the party, I promise!

100% PLANT-BASED DRESSING INGREDIENTS

1 2 1 1 1/4

tablespoon fresh grated ginger tablespoons maple syrup* tablespoon apple cider vinegar tablespoon extra-virgin olive oil teaspoon sea salt

SALAD INGREDIENTS

4 medium Anjou pears, cored and cut into thirds Juice of 1 medium lemon 2 cups loose-packed baby arugula 1/2 cup toasted chopped pecans 1/4 cup pomegranate seeds 1 medium shallot, thinly sliced DIRECTIONS

1. Preheat your oven to 350°F. 2. Combine the ginger, maple syrup, vinegar, olive oil, and salt in a Mason jar and shake until all the ingredients are mixed.

Set aside.

3. Toss the pear slices in a medium bowl with lemon juice to prevent browning.

4. Place the pear slices on a parchment-lined baking sheet and bake for 15 minutes.

5. Transfer the warm pears to a large platter and garnish with arugula, pecans, pomegranate seeds, and shallot.

6. Drizzle with the Maple Ginger Dressing and serve.

ENJOY!

*Maple syrup contains antioxidants and anticancer polyphenols such as quebecol and ginnalins, which have been found to inhibit the growth of several types of cancer cells.

The darker the syrup, the better.

Chris and Micah Wark and family.

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2022 Coastal Health & Wellness 19

Food For Fitness | 2022

BERRY YOURSELF

IN NUTRITION

Eat a handful of berries and you’ll be rewarded with a burst of sweetness in your mouth.

They’re as good for breakfast as they are for dessert.

Research shows that berries deliver many benefits, including bettering cognitive health, helping prevent cancer, and lowering blood pressure. So, snag some blueberries, strawberries, raspberries, and blackberries and start making them part of your daily diet. Here are some of the potential benefits of berries.

LOADED WITH ANTIOXIDANTS Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk. One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

MAY HELP IMPROVE BLOOD SUGAR AND INSULIN RESPONSE Berries may improve your blood sugar and insulin levels.

Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals.

BERRIES CAN HELP YOU LOSE WEIGHT Berries are low in calories and that means you can load up on them without packing on the pounds. Because they are juicy they contain a lot of water, so much of their mass is really water, which contains no calories at all. A medium sized strawberry has between three and six calories. A cup of blueberries has only about 80 calories.

HELP FIGHT INFLAMMATION Berries have strong anti-inflammatory properties.

Inflammation is your body’s defense against infection or injury. However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices. This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity.

MAY HELP LOWER CHOLESTEROL LEVELS Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome.

What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease.

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Coastal Health & Wellness

2022

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Mind & Body | 2022

MORE THAN THE SUNSHINE VITAMIN

UV Rays and Vitamin D

HAVE YOU CHECKED YOUR VITAMIN D LEVEL?

By Ram Rao, Ph.D., principal research scientist for Apollo Health

The advent of the winter season is marked by a deficiency of Vitamin D due to less outdoor activities resulting in poor exposure to the sun’s UV rays.

Humans tend to spend less time outside during the colder months, which means less exposure to sunlight and heightened levels of Vitamin D deficiency. As cold and flu cases rise in the chillier months coupled with the continued presence of the COVID virus, we all need to be concerned about developing a weak immune system due to low Vitamin D levels.

Vitamin D, also known as the “sunshine vitamin” is a fatsoluble vitamin that is produced in the skin in response to sunlight and is required to keep our bodies functioning to their maximum potential. This fat-soluble vitamin belongs to a family of compounds that includes vitamins D-1, D-2, and D-3. In addition to sunlight-associated synthesis, Vitamin D

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Coastal Health & Wellness

2022

is also obtained through certain foods and supplements. An optimal level of Vitamin D is necessary for overall growth and for improving immunity. The beneficial role of Vitamin D on the skeletal system by regulating the absorption of calcium and phosphorus has long been appreciated. Recent studies suggest that optimal levels of Vitamin D may improve outcomes after a cancer diagnosis, lower inflammation, and reduce the risk of inflammatory diseases.

Chronic inflammatory conditions, including but not limited to inflammatory bowel disease, cardiovascular disease, asthma, chronic kidney disease, non-alcoholic fatty liver disease, neurodegenerative diseases, all feature low levels of Vitamin D. This suggests an inverse relationship between optimal levels of Vitamin D and the risk of ill-health and disease. A low Vitamin D status is also associated with increased risk and unfavorable outcomes of acute infections. There is also sufficient evidence to suggest a connection between low levels of Vitamin D and an increased risk of food-based allergies.

Similarly, if you are experiencing high blood pressure, or if you’re trying to reduce your risk of diabetes, heart attacks, rheumatoid arthritis, multiple sclerosis, or Parkinson’s disease, then check your levels of Vitamin D and ensure that you have optimal levels of this important vitamin.

A growing body of epidemiological evidence suggests a close relationship between Vitamin D deficiency, Alzheimer’s disease, and cognitive decline. Vitamin D plays an important

role in brain health and function and exerts various neuroprotective effects in brain areas essential for cognition.

Low levels of Vitamin D are associated with a more than twofold increased risk of developing dementia. Subjects with low Vitamin D levels display slower informationprocessing speed, and this correlation is even stronger among subjects older than 60 years. Mechanistic studies now point to the role of Vitamin D in mediating thetranscription of hundreds of genes involved in cellular processes such as neuroplasticity, the immune system, tumor formation, cardiovascular disease, and calcium regulation.

HOW TO UNCOVER DEFICIENCY? The most accurate way to measure the levels of Vitamin D is a blood test for 25-hydroxy vitamin D. While a level of 20 ng/ml to 80 ng/mL is considered normal for healthy people; it is advisable that your levels are in the optimal range (5080ng/ml). If you’re diagnosed with a Vitamin D deficiency, you will need to improve the levels to ensure optimal levels of this vitamin. At Apollo Health, we suggest the “hundreds rule to maintain optimal levels of Vitamin D”-- : Subtract your current Vitamin D level from your target level, and multiply by 100 to determine your approximate dosage: for example, if your target is 70, and your current level is 20, then 70-20=

50, which means you need 5000 IU of Vitamin D per day.

The two main dietary forms of Vitamin D are D2, found in fungi and yeast, and D3, found in aquatic and land animals.

Seafood including salmon, sardines, herring, mackerel (preferably wild-caught), red meat, egg yolks, and fortified foods (healthy dairy, fat spreads, and breakfast cereals) are rich sources of Vitamin D. Sun-dried, and UV radiationexposed mushrooms are a rich source of Vitamin D and other essential vitamins, including vitamins B6 and B12. Vitamin D-enhanced mushrooms possess substantial amounts of bioavailable Vitamin D and are ideal for those following a flexitarian or plant-based diet. Taking your Vitamin D pills with some good fats (such as avocado, nuts, or fish oil) ensures maximum absorption.

In addition, remember, sunshine is the best medicine, so even if it is a cold, blustery day, step outside, get some sun, and improve your Vitamin D levels now and through the next year.

Learn more at apollohealthco.com/.

Family Features

2022 Coastal Health & Wellness 23

Mind & Body | 2022

HEALING OPTIONS A TO Z

By Jondi Gumz

Ozone kills harmful bacteria, viruses, fungi and yeasts

If you are on a journey to heal from breast cancer, you have many options. Since 2018, I have taken advantage of all of these options.

but leaves healthy cells alone.

Acupuncture is way to lower stress in the body and

Qi Gong: Slow movements, rooted in Chinese medicine,

move "stuck energy."

may lower stress and improve mood.

Blood tests can track your progress. Look at Dr. Nasha Winters' trifecta, C-reactive protein, ESR (erythrocyte sedimentation rate) and LDH (lactic acid dehydrogenase).

RGCC Research Genetic Cancer Center in Greece measures sensitivity of your body to 98 drugs and 45 natural compounds based on your blood. Up to 4 weeks for results.

Colonic therapy could be a game-changer if you have

Sleep: 8 hours of good sleep helps your body recover.

candida or parasites.

D is the vitamin crucial for healing. Most Americans

If you aren't getting enough, look into magnesium, ashwagandha or melatonin before bedtime.

are insufficient (below 50) or deficient.

Toxins: Does your body have toxins? Such as mercury

Epsom salt foot soak with lavender essential oil is relaxing before bedtime.

amalgam dental fillings and crowns or mold, plastics and Roundup (glyphosate). Test, don’t guess.

Frankincense & myrrh essential oils blended anti-

Urine pH: Test in a.m. to see if your urine is acidic,

Prayer can bring peace and strength into your life.

James 5:14.

inflammatory in a 2019 review.

which is conducive to tumor growth.

Garlic is one of the powerful foods recommended by

Vitamin C: Another essential along with Coenzyme

Dr. Joel Fuhrman with beans, onions, mushrooms, berries, seeds.

Q10, omega-3 essential fatty acids, and selenium (check Brazil nuts).

Hope: Dr. Tony Jimenez, M.D., and author, says there's

Water: Essential for life. You probably should drink

always hope.

Iodine: Are you deficient? Have you checked?

more water. Divide your weight in 2. So 120 lbs. means 60 oz. water. Replace coffee. To make it cleaner, filter it.

Joy: Look for ways to bring joy into your life.

X Exercise, walking, rebounding, will move your lymph to help waste products exit your body.

K2: A little-known vitamin that shuttles calcium into

Yoga: Meditation, breathing and poses connect mind,

your teeth and bones.

Laughter is the best medicine. Watch comedies or try Laughter Yoga on Meetup.

Magnesium: Performs 300 body functions. Blood test measures adequacy.

Nutrition education is lacking in doctor training.

Dr. Michael Klaper is seeking change.

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Coastal Health & Wellness

2022

body, and spirit. See WomenCARE Santa Cruz on Facebook.

Zinc deficiency is common unless you eat oysters regularly. You need enough zinc for 100 enzymes to do their job.

Disclaimer: I am not a doctor and this is not medical advice.

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Mind & Body | 2022

RAISING CHILDREN ISN’T EASY, BUT HERE’S HELP FOR PARENTS

Early learning and readiness to succeed in school

By David Brody

To put it mildly, the past two years have been stressful for both kids and adults.

Raising healthy children to become confident and capable is one of the most important and rewarding — but often most undervalued — jobs in society.

There’s no such thing as a perfect parent, and no one should have to do this job alone.

First 5 Santa Cruz County is dedicated to the well-being and healthy development of all children in Santa Cruz County, from the prenatal stage to their sixth birthday.

The goal is that all young children are happy, healthy, and well-prepared to succeed in school and in life because investments in early childhood development produce the greatest societal returns on human potential.

Recognizing the primary importance of access to health care in the earliest stages of life, First 5’s Baby Gateway Newborn Enrollment Coordinators connect with the family of nearly every child born in a Santa Cruz County hospital — 2,303 newborn children in 2021 —to provide them with resources for child development and health.

For families with low incomes, coordinators make sure that children are fully enrolled in Medi-Cal. They also support

parents in finding a medical provider for their child before they leave the hospital, helping ensure appropriate and timely care continues in the months and years to come.

“Early childhood experiences are as much about lifelong physical and mental health as they are about early learning and readiness to succeed in school,” Dr. Jack Shonkoff, director of the Center on the Developing Child at Harvard University, recently said.

Science also teaches that responsive relationships and language-rich environments not only build a strong foundation for academic success, but that those early experiences contribute directly and substantially to lifelong physical and mental health.

That’s why First 5, with community partners, operates Triple P, also known as the Positive Parenting Program.

Triple P is a comprehensive, evidence-based parent and family support system designed to increase parents’ confidence and competence in raising children.

Not only are children and youth more likely to adopt healthy social and emotional behaviors when they have strong relationships with parents and other caring adults, but those very relationships serve as protective factors that mitigate the negative biological effects of adverse childhood experiences and toxic stress on their bodies and brains.

With a primary focus on parent-child relationships and serving more than 2,000 parents and children ages birth to 16 in Santa Cruz County every year, Triple P has seen

Continued on page 28 26

Coastal Health & Wellness

2022

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Even children who haven’t learned to read can participate in Raising a Reader. This program, which provides read-aloud books to children’s homes to encourage families to read and cuddle with their young children. Almost 28,000 children have been served since 2005.

Continued from page 26.

dramatic improvements across a range of parent and child outcomes. These include reductions in parental stress and anxiety, improvements in parents’ confidence and their competence in handling common parenting challenges, and improvements in the emotional well-being of both parents and children. These outcomes hold true across ages, ethnicities, languages and genders.

“Parenting, at times, can feel isolating and overwhelming.

The Triple P program is here to help, especially during difficult times,” said Nicole Young, who manages the Triple P program. “Year after year, Triple P has helped reduce parents’ depression, stress, and anxiety, while improving parent-child relationships and reducing behavioral challenges. Local families continue to benefit from our programs, thanks to Triple P practitioners who are adapting and innovating despite constant disruptions and uncertainties happening during these challenges times.”

First 5 Santa Cruz County also supports Raising a Reader (RAR), an evidence-based program that focuses on early literacy and family engagement.

With funding by First 5, the Pájaro Valley Unified School District operates Raising A Reader countywide, distributing book bags to children’s homes in partnership with local early care and education providers. Titles are chosen to encourage

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2022

families to read aloud with their children, fostering healthy brain development, early literacy skills and ultimately success in school.

The program also gives parents the opportunity to read and cuddle, building long-lasting, secure, and resilient relationships with their children.

“Our job at First 5 is to help stitch this system together and to do everything possible to ensure that it is equitably available to all children in our county, no matter their zip code, no matter their race or ethnicity,” said Toni Campbell, PhD, chair of the First 5 Santa Cruz County Commission. “The work we do is grounded in what we know every young child needs, and every parent wants for their child: Access to health care, positive and meaningful relationships, and high-quality early learning experiences, all in the context of a system that equitably cares for and supports all children and families in our community.”

Learn more: www.first5scc.org David Brody is executive director of First 5 Santa Cruz County, which is based in Capitola. near United Way of Santa Cruz County.

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2022 Coastal Health & Wellness 29

Mind & Body | 2022

SELFCOMPASSION ACTUALLY GOOD FOR HEART HEALTH

Practice Kindness Toward Yourself

By Anastasia Gorelova, UPMC

Despite what skeptics say, being kind to oneself is not a fad—and there is research to back it up.

Middle-aged women who practiced self-compassion had lower risk of developing cardiovascular disease, irrespective of other traditional risk factors such as high blood pressure, insulin resistance and cholesterol levels.

The findings were published by University of Pittsburgh researchers in Health Psychology in December 2021.

Rebecca Thurston, Ph.D., professor of psychiatry, clinical and translational science, epidemiology, and psychology at Pitt, said, “A lot of research has been focused on studying how stress and other negative factors may impact cardiovascular health, but the impact of positive psychological factors, such as self-compassion, is far less known.”

Mindfulness practices, such as meditation, are gaining popularity among U.S. adults.

Exhausted from a barrage of stressors at work and in their personal life, people increasingly choose to turn inward to help manage their mood and emotions.

During the pandemic, the stressors have amplified, especially for women.

Research from various groups across the world demonstrates that women are particularly affected by the dragging pandemic— they care for children and older relatives and often are the ones to care for other adults, too, as women compose much of the U.S. nursing workforce.

Practicing mindfulness and self-compassion is a tool that counselors and clinical psychologists often suggest to clients who are dealing with chronic stress.

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2022

These techniques have been shown to be effective for managing anxiety, irritability and even mild depression.

But do these practices have any physiological effects on the body?

Thurston and her colleagues sought to answer that question by enrolling almost 200 women between ages 45 and 67.

The women completed a short questionnaire asking them to rate how often they experience feelings of inadequacy, whether they often feel disappointed by their self-perceived flaws or if they grant themselves caring and tenderness during difficult life moments. The women also received a standard diagnostic ultrasound of their carotid arteries—major vessels in the neck that carry the blood from the heart to the brain.

The scientists found that women who scored higher on the selfcompassion scale had thinner carotid artery walls and less plaque buildup than those with lower self-compassion.

These indicators have been linked to lower risk of cardiovascular disease—such as heart attacks and strokes—years later.

The results persisted even when the researchers controlled for behaviors and other psychological factors that might influence cardiovascular disease outcomes, such as physical activity, smoking and depressive symptoms.

“These findings underscore the importance of practicing kindness and compassion, particularly toward yourself,” said Thurston.

“We are all living through extraordinarily stressful times, and our research suggests that self-compassion is essential for both our mental and our physical health.”

Additional authors of this study are Megan Fritz, Ph.D., Yuefang Chang, Ph.D., and Emma Barinas-Mitchell, Ph.D., all of Pitt; and Pauline Maki, Ph.D., of the University of Illinois Chicago.

Not sure where to start? See https://daringtolivefully.com/howto-be-kind-to-yourself Read the study at https://doi.apa.org/doiLanding?doi=10.1037%2 Fhea0001137

Meal on Wheels Santa Cruz County Celebrates 45 Years of Satisfied Customers

By Raymon Cancino, CEO, Community Bridges There are two things Meals on Wheels Santa Cruz County has succeeded at providing to our community’s adults for nearly half a century: good, nutritious food, and companionship and support.

Services like ours don’t just exist to fill an unmet need in senior nutrition, they exist to bring dignity, joy, and comfort to older adults who may otherwise be isolated or undernourished. During the pandemic, Meals on Wheels Santa Cruz County served more than 360,000 meals almost a 245% increase in meals to Santa Cruz County residents.

Many new community members sought services as they looked for ways to shelter safely at home and what we’ve seen is that a number of those new clients are continuing to use the service as life returns to more normal patterns.

In a recent survey about our home delivered meals, 94% of respondents said they would recommend Meals on Wheels Santa Cruz County to a friend. While over 92% of participants say they like the variety and taste of our meals. These numbers are important to us because it tells us that they enjoy the quality of the food andthey feel appreciated in return. But we aren’t interested in resting on that success we will continue to source and integrate healthy, local fruits and veggies and new ways to meet the nutrition needs of Santa Cruz County seniors. Our team is constantly working with our

Meals on Wheels. registered dietician to deliver the best tasting most nutrious product we can provide.

As we continue to improve our systems we’re looking forward to doing what we do best: reconnecting with friends over a meal. Our dining sites are set to reopen before the end of February taking all of the necessary Covid-19 precautions to do so safely. We are looking forward to a return to in –person dining because we believe companionship is one of our key ingredients.

Clients confirm that this is also important to their experience telling us in survey after survey that they feel welcome at their dining site (96%) and they feel respected at their dining site (100%).

We are always in need of volunteers to support meal deliveries throughout Santa Cruz County. Now is the time to get involved.

Check out communitybridges.org/mealsonwheels for an application or call us at (831) 464-3180.

This year, Lift Line provided more than 45,000 rides to seniors and people with disabilities across Santa Cruz County.

SAFE. CLEAN. RELIABLE. Meals on Wheels for Santa Cruz County delivers meals to homebound seniors across the county! During the Covid-19 pandemic, we delivered over 360,000 meals. Twice our normal demand.

Elderday Adult Day Health Care offers new ways to engage our senior clients and support their caregivers.

For more information about our senior programs visit: CommunityBridges.org 2022 Coastal Health & Wellness 31

Mind & Body | 2022

KEEPING TEETH HEALTHY

FOR A LIFE TIME Achieving healthy teeth takes a The Way lifetime of care. It is crucial to You Brush take the right steps every day to Is Equally take care of them and prevent Important problems. This involves getting the right oral care products, as well as being mindful of your daily habits.

BRUSH YOUR TEETH BEFORE BED! It’s no secret that the general recommendation is to brush at least twice a day. Still, many of us continue to neglect brushing our teeth at night. But brushing before bed gets rid of the germs and plaque that accumulate throughout the day.

BRUSH PROPERLY The way you brush is equally important — in fact, doing a poor job of brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).

DON’T NEGLECT YOUR TONGUE Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. Gently brush your tongue every time you brush your teeth.

FLOSSING IS AS IMPORTANT AS BRUSHING Many who brush regularly neglect to floss. Flossing is not just for getting little pieces of food or broccoli that may be getting stuck in between your teeth. It’s really away to stimulate the gums, reduce plaque, and help lower inflammation in the area. Flossing once a day is usually enough to reap these benefits.

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CONSIDER MOUTHWASH Mouthwash helps in three ways: It reduces the amount of acid in the mouth, cleans hard-to-brush areas in and around the gums, and re-mineralizes the teeth. Mouthwashes are useful as an adjunct tool to help bring things into balance, In children and older people, where the ability to brush and floss may not be ideal, a mouthwash is particularly helpful.

LIMIT SUGARY AND ACIDIC FOODS Ultimately, sugar converts into acid in the mouth, which can then erode the enamel of your teeth. These acids are what lead to cavities. Acidic fruits, teas, and coffee can also wear down tooth enamel. While you don’t necessarily have to avoid such foods altogether, it doesn’t hurt to be mindful.

SEE YOUR DENTIST AT LEAST TWICE A YEAR Your own everyday habits are crucial to your overall oral health. Still, even the most dutiful brushers and flossers need to see a dentist regularly. At minimum, you should see your dentist for cleanings and checkups twice a year. Not only can a dentist remove calculus and look for cavities, but they will also be able to spot potential issues and offer treatment solutions.

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. From general restorations to complex surgery and full mouth rehabilitation, 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.

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Committed to your wellbeing and passionate about dentistry, come experience with Dr. Jaquery the science and art of dental care.

Our Services Include: • Full Mouth Rehabilitation • Fillings, crowns, bridges and dentures • Wisdom Teeth Extractions • Root Canal Therapy • Implants • Bone & Gum Grafts • Oral Surgery • Exams and Professional Cleanings • Teeth Whitening and Veneers

Alexandra Jaquery, DDS, MS 56 Penny Lane, Suite C Watsonville, CA 95076 Phone: (831) 722-8469

2022 Coastal Health & Wellness 33

Mind & Body | 2022

AYURVEDA 101

By Talya Lutzker Finding the right path toward optimal health and wellness can be challenging. Every day, another “new secret to weight loss” or a new thousand-dollar treatment offers to end your suffering and make you look younger, skinnier, more radiant. It’s human nature to be intrigued by something shiny and new promising health. Nothing wrong with wanting to be happy and live a healthy life, but we typically look for answers in the wrong places. What if instead of looking ahead, you were to look back?

Keep Yourself Balanced

Knowledge of constitution is the key to holistic and integral health care. – Dr. Vasant Lad Ayurveda was introduced to the West in the 1980s by teachers like Dr. Vasant Lad and David Frawley. This holistic practice was created in India 5,000 years ago. Now it is used widely.

This science can tell you what you need to do to keep yourself balanced and in good health. It doesn’t focus on covering up symptoms. Instead, it helps get to the root of your ailments so you can work to prevent future discomfort.

Looking to fight off the common cold?

Ayurveda can help. Feeling anxious, fearful or worried and can’t sleep?

Ayurveda has a solution! From achy joints to sluggish digestion or feeling down, you can turn to this ancient healing modality.

FIVE ELEMENTS Ayurveda (pronounced i·yer·vey·duh) translates to “Science of Life” or “Science of Self.”

The doshas create your unique Ayurvedic blueprint. Like snowflakes, no two people are alike.

This is why there is no “one size fits all” solution to improve health.

The power of this life science lies in the qualities of the elements: Cold = Ether Dry = Air Hot = Fire Wet = Water You can find the root of your most common symptoms in these four qualities. They are what you feel and experience.

Maybe you are hot-tempered or overheat easily. Or you might be the person who is always cold. You might have a dry mouth or find yourself feeling itchy due to dry skin.

COMBINING MAGIC In Ayurveda, you can combine different qualities of the elements to transform symptoms and find relief. You warm up when you sit next to a hot fire on a cold evening. Adding oil (which is wet) to your skin eliminates dryness.

Hot decreases Cold • Wet decreases Dry This also works in the opposite way. Adding the same quality to a quality that already exists, will give you more of that feeling.

Hot + Hot = Hotter • Cold + Cold = Colder Wet + Wet = More Wet • Dry + Dry = More Dry

You have to know what you are made up of, and how these elements can go out of balance to bring you discomfort or disease. The five elements are: • Ether • Air • Fire • Water • Earth

You might avoid eating ice cream on a cold day and opt for a warm cup of chai instead. You wouldn’t put on more layers of clothing when you are hot or put your wet shoes out in the rain to dry.

It’s easy to recognize these elements in the earth, the space we move through, in the animals, and in the trees. How do they show up inside of you?

Like increases like, and opposites create balance.

This is where the word Dosha comes in. Everyone should know the three main Doshas--each represents how the different combinations of the five elements show up in your body. They are: Vata: Ether and Air Pitta: Fire and Water Kapha: Water and Earth 34

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2022

Most importantly, remember: Moderation is key. If a certain quality aggravates you, it will be helpful to find ways to balance out or lessen this quality in your life.

Talya Lutzker of Santa Cruz is a certified Ayurvedic practitioner, author, yoga teacher and founder of Ayurveda Every Day with Talya. Take her Dosha quiz at https://www.ayurvedaed.com/

Make a healthcare plan now with your aging parents.

They’ll thank you later.

As your parents age and you begin to notice them declining, it can feel overwhelming as you try to sort through their needs, understand their options and make decisions. This is amplified when a parent has a life-limiting condition, and you realize your time together may be limited. Focusing on something concrete can help you feel more in control and give you a place to start. Hospice of Santa Cruz County offers help creating an Advance Directive to clearly communicate your parents’ healthcare wishes about how to proceed when the time comes that they cannot speak for themselves.

Virtual group sessions or individual appointments are available to learn how to identify your parent’s end-of-life healthcare values and get help with the forms, step by step.

One very important aspect of planning is having a frank conversation about end of life and educating yourself about some of the myths and facts of palliative and hospice care. Often people believe getting hospice care means giving up.

The truth is, it’s about taking a stand and saying, ‘I want to live my life to the fullest extent possible in the time that is remaining.’

“Thank you very much for providing this service.

I’m so relieved to finally have my wishes in writing.”

– Advance Directive Workshop Attendee

Not all hospices are the same

As a community-based nonprofit, Hospice of Santa Cruz County serves Santa Cruz County and northern Monterey County, as far south as Salinas and as far west as Marina. It has the highest quality ratings and caregiver satisfaction scores of any hospice provider in the region. Its services go above and beyond the norm, including music therapy, using the universal language of music to bring joy and spiritual contemplation and help people reflect on their memories; programs for seriously ill children; Camp Erin youth grief camp; and comprehensive grief support for the entire community.

Resources:

Advance Healthcare Planning and tools to help you have the conversation: www.hospicesantacruz.org/community-educationevents/preparing-for-the-future Compare hospices in the area: www.medicare.gov/care-compare 2022 Coastal Health & Wellness 35

Mind & Body | 2022

KEEPING YOUR

BRAIN SHARP We all know as we age our brain slows down a bit and it is more difficult to remember things. As in, “I walked into the kitchen and I cannot remember why!”. When you keep Learn a your mind sharp by challenging it to learn new things, new hobby your brain works harder. As a result, your memory or foreign capacity increases.

language By regularly challenging your brain, you're improving and strengthening the connective tissue in your brain's commit to finish it in a certain amount neurons which helps them perform better and quicker. This of time, i.e., a week, month, etc. This will benefit process, known as neuroplasticity, is how your brain expands its your brain and you will enjoy the relaxation! capacity. Put simply, neuroplasticity, which is also called "brain plasticity", is your brain's ability to go through physiological or structural changes.

Although cognitive decline is usually inevitable with aging, it's possible to delay the symptoms and beat the odds for developing dementia and other forms of memory loss. Just by doing some simple brain exercises, you stand a greater chance of overcoming the decline of mental functioning that naturally occurs with aging.

One of the main ways to sharpen your mind is by doing mental exercises. This stimulates your brain cells, causing them to communicate with one another. Solving the Rubik's cube can be an excellent cognitive exercise. You could also learn a new hobby or foreign language. Join a club. There are many clubs related to board games, card games, and especially Chess, which is a great way to keep that brain going. If you are a senior, see which senior centers are open during Covid. They have lots of activities to keep your brain fit. Learning new skills, mentoring others and volunteering are some other ways to challenge your brain.

When trying to recall something you've just read or heard, repeat the information out loud as well as write it down. This helps to reinforce the new facts in your memory. Review your new information every few hours throughout the day, every day, until it becomes embedded in your mind. When you space out periods of study, you're helping to improve your memory.

Thus, repetition works best when it's timed correctly. People who read a lot of books are better at recalling information than non-readers. Make it a usual activity to pick up a book and 36

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When you don’t get enough quality sleep for a night or two, you probably notice a difference in the way you feel. The importance of sleep should not be so casually brushed aside. We need this downtime to rest, restore, and regulate virtually every system in our bodies. A good night’s sleep can solve a myriad of ailments, including brain fuzziness. It can help your brain recover after a hectic day at work. Try to get at least seven to eight hours of sleep although everyone has different needs.

Keeping your brain healthy and keeping your heart healthy go hand in hand. A diet centered around fresh produce, whole grains, legumes, nuts, and poultry will help keep you sharp.

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, and canned light tuna. Say no to fast food!

A regular exercise routine is a great way to keep our bodies and minds healthy. People who exercise regularly are more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. If you are not into structured exercise try taking a long walk everyday, or do 30 minutes of gardening, any movement will help you to feel better and your brain will feel better too!

Just as it takes effort to maintain a healthy body, the same principle applies to keeping your brain sharp and healthy.

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 and short-term Respite 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.

The only local-assisted community solely dedicated to specialized memory care.

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2022 Coastal Health & Wellness 37

Mind & Body | 2022

TENDING YOUR SOURDOUGH STARTER DURING LOCKDOWN

Making Bread can be seen as a coping mechanism

By Joe Ortiz

Many people got real cozy with their sourdough starter at the I pictured many a house-bound soul beginning of Covid, but those who didn’t already own one had zooming the SPCA to find a new pet. a good attitude! It reminds me of the question an to beg a friend or a local baker for That's interviewer once asked Sylvester Stallone’s wife (I’m a precious morsel to start paraphrasing here): “How do you feel about your husband being such a macho dude?” Her answer: “It’s better than the process.

having a husband who hangs around the house all day, baking bread.”

Let’s face it, while some men face real-life opponents and challenges, others take a more primal approach to help satisfy a need to give birth by turning static ingredients — flour and water — into a living creature. But can we go too far when we find ourselves treating our starter with too much love and affection?

I don’t think so. Making bread can be seen as a coping mechanism.

So, when my godson, Evan, asked me to help him with his sourdough country bread, I accepted wholeheartedly.

Having been a baker for 20 years, I thought it best to teach him technique first. But patience is more important. He wsurely could get all the technique he needed from the internet.

So, I told him: “Treat your levain (French for “chief leavening” or “mother dough”) like a little puppy dog. Feed it. See how it behaves.” He texted me back, saying that, after feedings, his new pet started to respond every 3 to 4 hours. And so, he learned about predictability through observation.

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“Think young,” I told him. “Just because we call it sourdough doesn’t mean you want to let your starter sit around until it starts smelling like Limburger cheese. “Mildly aromatic,” is what we’re striving for. When we feed it, it gets fresh and gains propulsion. Nourish it with a little meal, and it will react. Then you respond to its movement. You build a symbiotic relationship.

“Get into a dance with it,” I tell Evan. And don’t punch it like Sly might do. Coddle it with kid gloves and kindness.

Home bakers often call me to say, “I tried letting my starter get more and more sour, but the loaves rise even less.” It’s true. French bakers tell us the opposite: “When the levain is fresh it has a greater capacity to raise the dough.”

Of course, this is counter-intuitive. But like spoon-feeding a child, a husband, or a pet, nourishment is essential for wellbeing, stability, and contentment.

When you learn how a starter reacts to frequent feedings, intuitively you start responding back. (Moving it toward a warm oven when it’s sluggish or putting it in a cool place to slow it down, for example.)

It’s not “rocket surgery” – it’s easy if we pay attention.

Like a good marriage (ahem!) — we may forget for a moment by nudging and prodding, but then we watch for signs of response, and we nurture, apologetically. I’m thinking of Sly Stone’s wife again. She must get goose bumps when he sees her muscle-bound hubby on the silver screen giving a villain a whack on the schnozzle. But she might be appalled if Sly were to start his own quest for the perfect loaf. I guarantee he’d have to relax is grip – give up some control, let the process take its course.

But please remember. Be careful you don’t start treating your starter with more care and respect than members of your own family. Take it out of the jar occasionally, dust it with flour and give it a little love slap on the table.

Sly would be proud.

Joe Ortiz, author of “The Village Baker,” wrote and produced a musical inspired by bread and created a musical based on his family story, Escaping Queens, that was a hit at Cabrillo Stage. He and his wife Gayle received the 2016 Gail Rich Award for contributions to the arts in Santa Cruz County.

2022 Coastal Health & Wellness 39

Mind & Body | 2022

MAKING MUSIC TO PICK UP THE PIECES

When the trauma's over, how does one restore faith?

AFTER THE FIRE IN BONNY DOON

With love a fire that can breath life into the most dismal of circumstances, Canadian-American roots-folk duo Dan Frechette and Laurel Thomsen channel its vitality in their new single, “Make Me Come Alive.”

Serving as preview to 2022’s new album, After the Fire, “Make Me Come Alive” begins with a storm — a gorgeous, noisy crashing together of violin and guitar — before organizing into an easy rocking groove.

Manitoba-born Frechette sings the lead, and we learn about this exciting woman who’s caught his fancy, while Monterey-born Thomasen punctuates the song with

shimmering vocal harmonies and deft, elegant violin.

I've got my hands on my destiny She's the one who heats my every chill I've got a feeling deep inside me She's always bound to be my thrill Though some of the songs on After the Fire were written as far back as 1993, it was a 2020 storm — and then a devastating fire — that sparked the making of the longtime collaborators’ new album, The duo had been creating music in Frechette’s home studio in Bonny Doon under California’s Covid-19 stay-athome order; they were wrapping up the recording process when a heat wave, followed by an unusual lightning storm, caused a rapid forest fire.

“Dan’s little studio burned the morning after he’d rescued the rough tracks, studio equipment, and a range of instruments we play, yet rarely have the space to bring Continued on Page 42

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Dan and Laurel in the music video for "Make me Come Alive". The single is available now on Spotify.

Continued from page 40

with us on the road,” Thomson said. “When trauma is over, how does one restore faith and pick up the pieces?”

Having had to evacuate to a friend’s home with nothing they could do but wait for news, they ultimately decided to continue recording and added new material inspired by their current situation. They decided to highlight the rescued instruments they don’t often use on After the Fire, in addition to their usual violin and acoustic s ix-string guitar.

Each of the 10 original songs deals with a facet of the journey from setback to reclaimed hope: “Make Me Come Alive” tells the story of finding faith in the possibility of love, while the comfort of home is explored in “Beale Street.”

“Together Again” and “Money Shouldn’t Talk That Strong” emphasize the importance of community, while the need for personal strength and fortitude are explored in “If A Wave” and “Hey, It’ll Be OK.” For anyone familiar with downtown Santa Cruz you’re sure to recognize scenes from the music video of "Make Me Come Alive," which can be seen on YouTube.

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Meeting in 2012 via a chance YouTube sighting and fueled by a once-in-a-lifetime musical chemistry and friendship, Dan Frechette and Laurel Thomsen are prodigious players and songwriters.

With soaring violin, diverse guitar styles, compelling storytelling, a dash of harmonica and humor, and unique vocal rapport they deliver a dynamic, engaging, polished performance.

Their third album, Between the Rain, was Top 10 on Canada’s campus radio Roots charts for 2016. They have toured North America extensively. Besides the U.S. and Canada, they’ve toured several European countries, including Ireland, the United Kingdom, Denmark, France, and Germany.

Their new single “Make Me Come Alive” is available now.

After The Fire is available Winter 2022.

More at danandlaurel.ca Photos from the 4-minute song video

2022 Coastal Health & Wellness 43

Mind & Body | 2022

MASSAGE THERAPISTS & GROUNDING (EARTHING)

AN EXPLORATORY STUDY

Results: As a group, therapists experienced significant increases in physical function and energy and significant decreases in fatigue, depressed mood, tiredness and pain while grounded as compared to not being grounded. At one-month following the study, physical function was also increased and depressed mood and fatigue were decreased.

By Gaétan Chevalier, Sheila Patel, Lizabeth Weiss, Christopher Pruitt, Brook Henry, Deepak Chopra and Paul J. Mills.

It is well known that massage therapists routinely develop a number of health problems related to their profession.

Purpose: To determine the effects of grounding on massage therapists’ quality of life and pain. Grounding refers to being in direct body contact with the ground, such as walking barefoot on humid soil or on grass.

Setting: The Chopra Center for Well-Being in Carlsbad, California.

Participants: Sixteen massage therapists (mean age 42.8 years).

Research design and intervention: A stepped wedge cluster design was incorporated into a 6-week double-blind Randomized Controlled Trial procedure with massage therapists assigned randomly into one of two cohorts.

Therapists were not grounded for the first week, were grounded while working on clients and at home while sleeping for the next four weeks, and then ungrounded for the last week.

Outcome measures: Prior to, during, and immediately following the intervention, participants completed standardized questionnaires reporting on pain, physical 44

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function, anxiety, depression, fatigue/tiredness, sleep disturbance and number of hours of sleep, number of clients worked on per working day, energy, and emotional and mental stress.

2022

Conclusions: We observed consistent beneficial effects of grounding in domains highly relevant to massage therapists, namely pain, physical function, and mood. These findings, combined with prior results from this trial indicating improvements in inflammatory biomarkers, blood viscosity and heart rate variability, suggest that grounding is beneficial to massage therapists in multiple domains relevant to their occupation, supporting overall health and quality of life.

Financial support and disclosures: This project was funded

by Earth FX, Inc., and the grounding products were donated by www.earthing.com. Earth FX and earthing.com did not play any role in the study design, nor in the collection, analysis and the interpretation of the results and the writing of this manuscript.

Conflicts of interest: Paul J. Mills is director of research at the Chopra Foundation. Sheila Patel is employed by the Chopra Center and Lizabeth Weiss is an employee of the Chopra Foundation. Deepak Chopra is a co-founder and a co-owner of the Chopra Center. Gaétan Chevalier is a consultant for Earth FX. Editor’s note: This is the abstract from a 2018 study in Scientific Research. See https://www.scirp.org/journal/ paperinformation.aspx?paperid=82706 For more research, see www.earthinginstitute.net

HEALTH

WELLNESS

D I R E C T O R Y ALEXANDRA JAQUERY, DDS, MS 56 Penny Lane Ste C, Watsonville • 831-722-8469 • www.freshsmilewatsonville.com We are a dental practice 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 St., Santa Cruz • 3550 Stevens Creek Blvd., San Jose 831.423.2425 Santa Cruz • 408.446.9350 San Jose • www.americanleisurepatio.com American Leisure has been family owned and operated for over 40 years. We have two locations to serve you. Come see our outstanding collection of indoor and outdoor furniture, home décor, umbrellas, fire pits, patio heaters, gifts, cushions, teak, artwork, and much more. We are not happy until you are happy!

BAY FEDERAL CREDIT UNION 831.479.6000 • www.bayfed.com Bay Federal Credit Union is a full service, not for profit financial cooperative. We provide personal and business banking services but, unlike a bank, we’re owned by our account holders and members like you!

Our goal is to be better than a bank by delivering outstanding service, competitive savings yields, low loan rates, and many low and no-cost services. Our Board of Directors is made up of unpaid volunteers who spend countless hours ensuring the safety and stability of your money in the Credit Union.

COMMUNITY BRIDGES 519 Main St., Watsonville • 831.688.8840 • www.communitybridges.org Since 1977, Community Bridges has been a catalyst for a brighter future by delivering fundamental resources for the people of Santa Cruz County. Our family of ten programs across 20 different sites serves thousands of local children, families, and seniors each year. While each program is remarkable on its own, together we are unstoppable. We offer crises support, case management services, early education, grade school tutoring, as well as classes in breastfeeding, nutrition, parenting, and literacy. Please visit www.communitybridges.org for more information.

CURVES 7000 Soquel Dr., Aptos • 831.688.2348 • www.curves.com Curves is a worldwide leader in women’s fitness. We’ve helped millions of women get fit, gain strength, and stay healthy with a fitness program that works. The Curves gym workout is convenient, combining strength training and cardio plus stretching – all in just 30 minutes – to strengthen your whole body. By getting stronger and increasing your flexibility, you are setting the stage for a healthier, more active future so you can live the life you want.

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.

FIRST 5 SANTA CRUZ COUNTY 4450 Capitola Road, Suite 106, Capitola • 831.465.2217 • www.first5california.com Our work is guided by our overarching commitment to lead in and advocate for programs, policies, and systems that promote optimal health, development and well-being of the whole child and the whole family. We understand that young children’s social, emotional, physical, and cognitive development are interdependent and that children grow and learn within their family relationships and the larger community.

FIVE BRANCHES 200 7th Ave., Santa Cruz • Campus 831.476.9424 • Clinic 831.476.8211 • www.fivebranches.edu Five Branches University aims to set the standards for excellence in Traditional Chinese Medicine education and healthcare, develop highly skilled TCM clinical practitioners, educators and researchers, and advance the practice of TCM as an independent medical modality through clinical practice, education and research.

HORSNYDER PHARMACY 1226 Soquel Ave # A, Santa Cruz • 831.458.1400 • www.horsnyderrx.com 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 wellbeing 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.

HOSPICE OF SANTA CRUZ COUNTY 940 Disc Drive. Scotts Valley • 831.430.3000 • www.hospicesantacruz.org There are many personal choices that arise when you or a loved one is living with a serious illness that can’t be cured. We understand this and are here to help. If you’re wondering about the right time to begin hospice care, now is the time to reach out to us. Our helpful staff can answer your questions and share more about our care. Call or email us to learn about your options and become more prepared.

INTERIOR VISION 2800 Daubenbiss Avenue, Soquel • 831.219.4484 • www.interiorvision.biz We can help you with everything from the simple problem to complex installations including products for radiant heat, patterns, and borders. We carry both prefinished and sand and finish hardwoods including bamboo and exotic woods, laminates, all major brands of carpet, wool, sisal, cork, custom and ready-made area rugs, porcelain tile, and Hunter Douglas Allustra and window shades and shutters. Let us help with some of the most confusing decisions you will ever have to make.

JANUS OF SANTA CRUZ 200 7th Ave., Santa Cruz • 831.462.1060 • www.janussc.org For over 40 years, Janus has remained dedicated to its mission: to provide supportive, hope-inspiring and successful SUD (Substance Abuse Disorder) treatment services in a professional and compassionate environment while assisting individuals and families on their journey toward wellness and recovery. We treat over 2,500 clients annually using the full continuum of care for SUD, including detoxification, inpatient and outpatient treatment, perinatal services, DUI education, medication-assisted treatment, behavioral health services, and supervised Sober Living Environment (SLE) housing.

JIM BOOTH SWIM SCHOOL Rolling Hills School, 140 Herman Ave., Watsonville • 831.722.3500 You don’t have to wait for a summer break or for a new session to start. Simply call us for more information on class availability; it’s as easy as that! We also have Saturday classes available. If a swim session has already started, and there is still room to accommodate you, the cost will be prorated based on the number of classes. Call and sign up today! Learning to swim is not only a life saving skill...it’s also fun!

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

SANTA CRUZ CORE FITNESS AND REHAB 317 Portero St. Ste. C, Santa Cruz • 831.425.9500 • 50 Penny Lane, Watsonville 831.426.0608 • www.santacruzcore.com We foster wellness and fitness by bringing professionals from many fields under one roof to create a truly integrative support system. Our goal is to help EVERYONE wanting to reach their health and wellness goals. Whether you are an athlete, want to improve your fitness level, or are recovering from an injury. We are here to guide you on your path to optimal health and wellness no matter who you are or your current health or fitness status.

SANTA CRUZ COUNTY PUBLIC WORKS 701 Ocean Street, Room 410, Santa Cruz, California 95060 • 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 Help Second Harvest Food Bank Santa Cruz County continue to fill the gap and feed hope by providing healthy food throughout the current crisis and beyond. 100% of the funds raised during Holiday Food and Fund Drives goes to providing food to distribute at our 165-partner agency and program locations. Second Harvest Food Bank has the ability to provide 4 meals for $1.

SENIOR BENEFITS 64 Rancho Del Mar, Aptos • 831.661-0700 • www.seniorbenefits.care 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.

WESTWIND MEMORY CARE 160 Jewell St., Santa Cruz • 831.515.6742 • www.westwindmemorycare.com When a loved one is diagnosed with dementia, it’s comforting to know you have the support of a qualified team of caregivers to see to their care. 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.

2022 Coastal Health & Wellness 45

Pet Health | 2022

DOGFRIENDLY STATE BEACHES

Watch for restrictions.

Friends of Santa Cruz State Parks offer these helpful suggestions for dog owners.

TIPS FOR VISITING LOCAL STATE PARKS AND BEACHES WITH YOUR DOG: • Each dog must be on a 6-foot maximum leash at all times and cannot be left unattended.

• Rio Del Mar State Beach

• Dog owners must pick up after their dogs and carry removal bags.

• Seabright State Beach

• Only take your dog to designated dog parks.

• Please note, some parks and beaches have restrictions on where dogs are allowed.

DOG-FRIENDLY STATE PARKS AND BEACHES: • Bean Hollow State Beach • Half Moon Bay State Beach Dogs are allowed in the campground, in day-use picnic areas and on the Coastal Trail.

• San Gregorio State Beach Dogs are allowed on leash on the trails and in the parking and picnic areas.

• Seacliff State Beach • Sunset State Beach Dogs are allowed in campsites.

• Twin Lakes State Beach DOGS ARE NOT ALLOWED AT THE FOLLOWING STATE PARKS AND BEACHES: • Año Nuevo State Park • Big Basin Redwoods State Park

• Henry Cowell Redwoods State Park

• Burleigh Murray Ranch State Park

• Lighthouse Field State Beach

• Butano State Park

• Manresa State Beach

• Castle Rock State Park

• Manresa Uplands State Beach

• Castro Adobe State Historic Park

• Natural Bridges State Beach Dogs are allowed on paved roads and in the parking lot.

• Coast Dairies State Park

• New Brighton State Beach

• Gazos Creek State Beach

• The Forest of Nisene Marks State Park Dogs are allowed on the lower trails and Aptos Creek Road before the Summer Gate.

• Pescadero State Beach

• Palm State Beach

• Portola Redwoods State Park Dogs are allowed in campsites, picnic areas, paved roads, and the Upper and Lower Escape Roads.

Coastal Health & Wellness

• Pigeon Point Light Station State Historic Park • Pomponio State Beach

• Pebble State Beach

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• Fall Creek Unit of Henry Cowell Redwoods State Park

2022

• Rancho Del Oso Unit of Big Basin Redwoods State Park • Santa Cruz Mission State Historic Park • Wilder Ranch State Park

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Santa-Cruz-Pediatrics_10x10-5.pdf

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EVERY LITTLE PATIENT IS A BIG DEAL

No two families are the same. That’s why we offer personalized, high-quality pediatric care for you and your littlest loved ones. To learn more, visit kp.org/santacruz.

Scan code to watch a video about our services in Santa Cruz.

Tomorrow’s health care. Today.