Wellness Matters July 2013

WELLNESSThe Art of Living WellJuly/August 2013 • Vol 7

A Daily Journal Publication

Matters

10waystotuneupyourbrain

Feelingoffyourgame?

Procrastinationisn’tallbad

www.wellnessmattersmagazine.comCover by DJ Designers

One year ago, we launched Wellness Matters Magazine. On this first anniversary, we’d like to thank you for your emails, letters, calls and support. It takes a village to raise the consciousness of a community. In that spirit, the Wellness Matters staff, advertisers and contributing writers have delivered a powerful message - wellness is a priority.

As we begin our second year of publication, we wish our co-creator and Sr. Editor Cassie Schindler a fond farewell, as she expands her efforts for wellness into the corporate and medical arenas.

I am taking over the editorial leadership as we seek to expand this magazine while maintaining our core values.

Since starting work on this project, I have been asked what this magazine is about. The response I tell people is that it is a magazine for people who have gotten settled into their lives a bit and are looking for tips and suggestions for living life as well as they can.

It’s a health magazine, a lifestyle magazine, a personal growth magazine, and very much a local magazine.

We will give you content that you care about because it is written for people like you – people who want to get the most they can out of life. And I know this mission will succeed because I’m one of you, and I’m going to make sure we put articles in that you and I will be interested in reading.

Take a look at this month’s featured content. We’ve packaged several articles around the theme of mental wellness, and we’ve got our regular columns written by some very talented, knowledgeable people.

Finally, I’d like to invite you to visit us online at www.mattersmags.com, follow us on Twitter at @WellnessMatt, and like WellnessMattersMagazine on Facebook. I’ll be sending out wellness tips from a whole range of areas that will help you to live your life as best as you can.

Live well!

Justin Raisner

from the editorFeatures:10 Ways to Tune Up Your BrainBy Lucy Sanna page 4

5 Ways to Charm Your Inner CriticBy Bobbi Emmel page 6

Procrastination; Friend or Foeby Laura Ziegler page 8

Taming the Lion, Taming the Mind The Promise of MindfulnessBy Cassie Schindler page 10

Regulars:

Business Therapy You Can’t Do ThatBy Susan Schwartz page 7

You’ve Got to Move It Can You Dig It?By Eileen Mitchell page 11

The Village Doctor Dealing with downer daysBy Dr. Eric L. Weiss, MD page 12

Mindful Mama Cluttered House, Cluttered MindBy Cassie Williams page 13

Six Tips for Achieving Financial Fitness page 14

Recipe: Classic Cucumber Shrimp Soup Lite for Life Page 16

Doing Business WELL! page 17

Wellness Resource Directory page 18

Cover by DJ Designers

3 WellnessMatters July/August 2013

It was long believed that the connections in your brain become fixed as you age. Modern research has shown, however, that human brain cells have an amazing plasticity for forming new connections. In fact, there’s a lot you can do to improve your brain health.

1. Get Moving Your blood carries oxygen and other needed nutrients to your organs, so if your heart’s pump-ing strong, your brain has the best chance of getting the sustenance it needs. The best way to get that blood pump-ing is through movement. In her book, The Scientific American Healthy Aging Brain, science journalist Judith Horstman says that exercise should be a “number one prescription” for brain health. She points to findings that aerobic exercise may not only halt or slow cognitive dys-function, but may also provoke the growth of new brain cells and increase brain volume and functioning. One of the easiest ways to get needed exercise is to walk. Time spent walking is more important than speed, but it’s best if you walk briskly enough to raise your heart rate.

2. Drink Water Every cell in your body needs water. If you don’t drink enough, you’re at risk for dehydration, which can be detrimental to brain functioning. According to the Mayo Clinic, eight glasses a day is still a good rule. If you sweat—either from strenuous activity or from a hot, humid environment—compensate by drinking more. Are you drinking enough? Check your urine: if it’s clear or light yellow, you’re good.

3. Balance Omega Fatty Acids Your brain is a fatty organ and it needs both omega-6 and omega-3 fatty acids. For optimum health, the two should be in balance. A recent study found that eat-ing the so-called Mediterranean diet may help older adults keep their memory and thinking skills sharp. Unfortunately, because omega-6s are ubiquitous in the American diet—red meats and processed foods—those who eat this diet generally need to increase Omega-3s. These are found primarily in deep-sea fish (mackerel, herring, salmon, tuna). Increasing omega-3s can im-prove your mood, reduce depression and even decrease violent behavior.

4. AntioxidantsThe brain is highly susceptible to oxidative damage, which can lead to diminished brain function. Antioxi-dants — beta-carotene, lutein, lycopene, selenium, and vitamins A, C and E — combat such oxidation. They’re found in many foods, most notably fruits and vegetables. The more colorful your plate, the more variety of antioxi-dants you’re getting.

5. Fire Those NeuronsIntellectual stimulation keeps your neurons firing and strengthens their connections for increased brain per-formance. Solving puzzles, playing intellectually chal-lenging games, brainstorming creative ideas—these are some easy ways to keep your brain active. For a real workout, learn a new language or a musical instrument

6. Think PositiveAttitude is a choice. When hear your self-talk going nega-tive, distract yourself — take a walk, focus on something you’re proud of. Try talking to yourself as if you were talk-ing to your best friend. Hang out with people who think positively. Write down everything you’re grateful for. And smile, even when you’re alone.

10 Ways to Tune Up Your BrainBy Lucy Sanna

continued on pg5

Managing EditorJustin RaisnerCreative DirectorNicola ZeuzemAdvertising DirectorCarol RaisnerAdvertising Account Executives Joan DirstineMarcie ShapiroPublisherJerry LeeCo-FounderCassie Schindler

Contributing & Guest Writers Bobbi Emel, MFTDaniel Martin Eileen Mitchell Cassie Schindler Cassie Williams Dr. Eric Weiss Laura Ziegler Lucy Sanna Susan Schwartz

Business Office800 Claremont Street, Suite 210 San Mateo, CA 94402To advertise (request a media kit), suggest a story, or carry Wellness Matters Magazine at your location, contact: [email protected] Matters Magazine is a free bi-monthly publication, supported solely by our advertisers.This publication assumes no liability for improper or negligent business practices by advertisers or contributing writers.All content ©The San Mateo Daily Journal


7. Manage StressStress triggers the “fight or flight” re-sponse. It’s critical when you’re in danger. When the danger is gone, your body is supposed to reset to normal. In today’s fast-paced world, however, too many suf-fer from chronic stress. This can impact brain function, especially the ability to learn and remember. To reduce stress, try practicing mental and physical exercises such as meditation, tai chi, yoga, or any kind of physical movement. Listen to calming music. Get out into nature. All these can help lower blood pressure and improve cognitive function.

8. SocializeMake time for friends. Social interac-tion requires memory, attention and control — all good for your brain. For a double hit, combine social interaction with movement (dancing, walking) or mentally stimulating games. For addi-tional stimulation, meet new people—take a class, join a group, volunteer.

9. Get Your ZZZsSleep plays a critical role in what’s called the consolidation process, which moves the content of short-term memories into long-term for later retrieval. For adults, the optimum sleep time is six to eight hours a night. A study at University College London Medical School demonstrated cogita-tive decline in middle-aged adults who slept less than six hours or more than eight. In fact, the magnitude of mental decline was equal to being four to seven years older. 10. Don’t Worry, Be happyHappy people live longer. So how do you control that? Happy things happen to everyone throughout the day, but if you don’t pay attention you might miss them. Try focusing on the occasional compliment, the smiling glance, the way the bird sings. Hold onto those events long enough for your neurons to store them as experiences.

continued from pg 4

Be Mindful. Be Well. Just be.

A variety of ways to learn mindfulness • 1-day workshop (Mercy Center, Burlingame 7/21)

• 8-week MBSR series (Redwood Shores 9/19-11/7)• Weekend retreat (Stillheart, Woodside 10/18-10/20)

more info>www.MindYourMoments.comor call

650•578•8689


By Bobbi Emmel

You know about the Inner Critic. It’s that voice that you hear whispering

(or sometimes shouting) discouraging, untrue things to you.

My Inner Critic’s favorite thing to say to me is, “You’ll never be good enough. You completely suck.”

For a long time, I confronted my In-ner Critic the way most therapists and coaches direct people to: I argued with it. I tried to convince it that it was irrational and gave it good reasons why I’m good enough right now and don’t suck.

That helped a bit, but it didn’t make my Critic go away, which is what I was expecting.

Eventually, I learned to live with my Critic in a different way.

Although I believe in and write about non-resistance as a key compo-nent of resilience, it can be a difficult skill for me to practice, too. But when I activated non-resistance with my Critic, I finally began to make headway.

The concept of non-resistance is rooted in Buddhism and is about work-ing with something rather than against it. It’s about letting go of any avoidant behavior like arguing, running away, or rationalizing. I learned that I didn’t have to fight the Critic, it’s just as much a part of me as my sense of humor or my gregarious nature.

So here are some of the fun and dif-ferent ways I’ve learned to deal with my Critic rather than having a debate with it. I know they’ll work for you, too.

5 Ways to

Charm Your Inner Critic

2. Simply notice Instead of grappling with your Grem-

lin, Carson suggests to simply notice it.

That’s it. Just hear it and see it and then

let it go without any fighting on your part.

Funny how that Gremlin shrivels up when

you only notice it and don’t give it any

more attention.

We all have Inner Critics and our tendency is to fight them. However, we can be more effective by taking lighter approaches, all of which help you to not take yourself and your Critic so seriously.

3. Name and draw your Inner Critic.Go ahead, give that voice a name. Bob,

Myrtle, Heathcliff, Elvira.

Then draw out what it looks like to you.

Visualizing and becoming friendly with

your Critic will help you to learn to work

with it more easily and understand that,

while it’s a part of you, it’s not all of you.

4. Use a cartoon voice.This one is really fun. Usually, my Inner Critic’s voice is very serious and some-what spiteful. It makes me feel bad, of course.

However, when I substitute the regular voice of my Critic for Daffy Duck’s voice, I can’t help but to laugh out loud. “You completely suck” becomes “Thufferin’ Thuccotash! You completely thuck!” This usually sends me into helpless giggles and I can’t help but to retort to my Daffy Critic, “You’re dethpicable!”

It’s hard to laugh and take the Critic seri-ously at the same time.

1. Don’t grapple

with your Gremlin

Author and life coach Rick Carson wrote

the classic book Taming Your Gremlin

twenty years ago and the simple truths

in it are still gems today. He refers to your

Inner Critic as your Gremlin and one of

the key points is to not wrestle with it.

Once you start fighting with your Gremlin,

you give it power and it becomes big-

ger and bigger. Trying to convince your

Gremlin why you’re right and it’s wrong

only makes it roar louder.

5. Say funny things back to it.IInstead of calmly telling your Critic why it’s irrational and you are completely ra-tional, try a few of these:“Can you say that again in Pig Latin?”“Thank you for sharing.”“Don’t even start with me.”“Whatever.”


Business

TherapyYou Can’t Do That!

Imagine someone you know excit-edly shares with you one of these

ideas for their new career plans: I’m going to be a Hula Hoop teacher! I’m going to collect and sell wolf urine! I’m going to pick nits off of people’s heads. Or, one of my favorites: I’m going to make a living picking up dog poop.

Would you give your friend a high-five and say, “Go for it!” Or, would you look at them and worry that their mental train had fallen off its tracks?

The truth is, every one of those businesses is a going and highly successful concern, because each of those intrepid entrepreneurs did

more than simply finding a need and filling it. They successfully looked in the faces of people who laughed at them and affirmed, “I’m going to do it!” And then, they did.

We are fortunate to live in a place and at a time when we have more freedom, and ability to determine our future than ever before. We truly can do and be whoever we choose to be.

And still, how many times a day do you think to yourself – I have to do this. I can’t do that. I have to – not because of an obligation or an agreement, but because it’s the “right” thing to do. How many times a day do you cut yourself off before you even allow yourself to have the thought of doing something different?

The idea of “thinking outside the box” has been touted so often it’s become a cliché. But while the focus is on thinking outside the box, the real

challenge is identifying the box itself. The walls in our thinking become so much a part of us that it’s difficult for us to even see they’re there.

The next time you see someone doing something, wearing some-thing, saying something you find outrageous, stop. Instead of dismiss-ing her as being ridiculous, see if you can find inspiration in her example.

Then ask yourself: Are you hold-ing yourself back somewhere? Is there something wild and crazy you think you “can’t” do?

Here’s your high five!Now, go for it!

Susan Schwartz is the founder of You Who Branding in San Mateo.

Known as “the business therapist” she supports her clients in building

their companies from the inside out. For more information visit:

youwhobranding.com


by Laura Ziegler

You’ve been saying for months, even years that you want to find a new job or career. Your family and friends hear you

complain about everything from the demanding manager, lack of opportunity, insane co-workers, terrible commute, and even horrible cafeteria food. You are bored, frustrated, antsy, and often irritated at work and you know you should leave, but you don’t.

I am sure you have heard the idiom, “better the devil you do know than the devil you don’t.” Your situation may be pretty awful, but things “out there” could be much worse. Are you stuck because of fear, confusion, or just a sense of feeling overwhelmed about where to start? Maybe it is time to ask yourself why you are procrastinating.

Procrastination plagues us all. Our dreams can disappear, time is wasted, and we feel bad about ourselves. We would rather do low-priority actions than move forward. We would rather make a second or third cup of coffee, watch YouTube, and look at endless on-line job postings than take an active step toward finding our “right” work.

We often procrastinate doing things that are unpleasant, complex, and involve tough decisions. We become victims of “analysis-paralysis,” thinking and re-thinking what we should do until we get so tired or overwhelmed, we don’t move. We begin to believe that looking for work is just too hard and we give up. Is there hope? Yes!

Remember the question, “How do you eat an elephant?” One bite at a time. It is the same with procrastination. Here are some basic tips for procrastination that I have used with clients, especially for the job search elephant:

• When you are procrastinating, admit it. Stop pretending and you will be more likely to act. Many meditation teachers suggest we lean into the problem, not fight it.

• Tackle difficult tasks in small pieces and in short time seg-ments. You cannot find a new job in one day. Plan to review your resume and check to see if information has changed. Set a timer for one hour to research a company or new field.

• Ask others to help you. Maybe your teenager can help you research some companies. Have a friend do some interview practice with you. Ask for a contact name for networking.

• Set very small goals and complete them. For example, find a class on a topic that offers new information about your work and sign-up. One client went to her son’s baseball game and met another mom who helped her get an inter-view at her company.

continued on pg 9

Procrastinat

ion

Foe or Friend?


Creating Smiles…Changing Lives Taking care of you and your family is our top priority! Dr. Jacklyn Kurth and her team of professions will bring out the best in your smile with gentle, customized orthodontic care. We make it easy and comfortable to have the smile of your dreams and establish a new sense of wellness.

www.jacklynkurthorthodontics.com

Jacklyn KurthOrthodontics

Belmont650.592.4580

Foster City650.525.9440

Premier Provider for Teens & Adults

Clear In-Ovation BracesEarly Treatment

Schedule your complimentaryevaluation today!

• Give yourself a reward for completing the tasks, such as a movie, tennis game, or dinner out in your favorite restaurant.

• Share your plans with a friend or fam-ily member to help you break them down into manageable parts.

• Become job search partners with a friend, encouraging each other to move forward. Set weekly goals and meet for coffee to see how you have both progressed.

• Don’t be a perfectionist. It is really okay to “blow” an informational interview. If you talked too much, didn’t ask enough questions, or forgot to show your resume, let it go. Those events are the best teachers you can ever get.

• Take care of your physical as well as your mental health. Taking time to do any kind of exercise increases your energy and helps increase the endorphins that help us stay positive.

Positives of Procrastination.It’s important to remember, however,

that there are some positive aspects of procrastination. Especially when you are avoiding moving forward in a job or life, remember that procrastination can offer true gifts if you don’t stay there too long.• Procrastination provides time and

space to really look at the true nature of the situation. If we can use this time as a way to sort out the issues, we can be better informed and feel less stressed about our situation and can make more thoughtful decisions.

• Procrastination can invite creativity. When you take away the pressure to move quickly, you can use the freedom to find new ideas and solutions.

• Procrastination helps put things in perspective. A different lens can change your vision. Energetically leaping is exhilarating, but usually not the best choice.

• Procrastination can help us be honest about ourselves. We can deal with our true feelings and thoughts so we can gain clarity without pressure.

If you are feeling stuck, putting things off, or “gaining clarity” the next steps will become clear.

As the Roman statesman Seneca said, “It is not because things are dif-ficult that we do not dare, it is because we do not dare that they are difficult.”

Laura Ziegler, MA

Career and Transition Counseling [email protected]

www.abouttochange.com 650-759-6677

continued from pg 8


Training the Lion, Taming the MindThe Promise of MindfulnessBy Cassie Schindler

Can you imagine waking each day feeling refreshed, centered, open-mind-ed and eager? And what if everyone you encountered seemed to be having the same experience? Would you think you were in an altered state or a parallel universe?

Unfortunately, we’re a culture accus-tomed to feeling slightly “off our game,” based on varying levels of fatigue, stress and anxiety. According to the National Institute of Mental Health (NIMH), ap-proximately 40 million adult Americans suffer from the well-documented medi-cal condition anxiety – ranging from mild to severe. This staggering reality is crippling our society and dashing our hopes for happiness, good health and peace of mind.

What lurks below this wave of stress we’re riding? Under these choppy waters you may uncover raw talent and unbridled creativity, begging to surface.

Diving into this uncharted sea is what creates flow within people and in turn, organizations. In short, this sunken treasure is what makes us rich and has the potential to catapult us from good to excellent.

Throughout time, going inside has been the directive of most of the primary religious and spiritual teach-ings. But the obstacle and challenge to meditation and mindfulness is that the mind is already FULL, and our general state is one of mindlessness.

Streams of thought preoccupy our minds - mostly pertaining to past or future events. Rarely in the present mo-ment, auto-pilot is our standard mode of operation.

For thousands of years, people have investigated ways to strengthen their attention and steady the mind. Accord-ing to Rick Hanson, Ph.D. and author of Buddha’s Brain, there are Five Factors of Concentration:

1. Applied attention - initial directing of attention to an object, such as the beginning of the breath

2. Sustained attention - staying focused on the object of attention, such as remaining aware of an entire inhala-tion from beginning to end

3. Rapture - intense interest in the object; sometimes experienced as a rush of blissful sensations

4. Joy - gladdening of the heart that includes happiness, contentment, and tranquility

5. Singleness of mind - unification of awareness in which everything is ex-perienced as a whole; few thoughts; equanimity; a strong sense of being present

The cultivation of awareness and training the attention is best attained by beginning the practice of mindfulness. Many programs exist today that teach the basics of this 2,500 year-old tradition, but perhaps the most widely accepted and scientifically researched is MBSR (Mindfulness-Based Stress Reduction).

Mindfulness-Based Stress Reduc-tion is a structured, 8-week program developed by Jon-Kabat Zinn, Ph.D. and the University of Massachusetts Medi-cal Center. Currently, MBSR is taught in over 600 medical institutions, clinics, corporations and private programs throughout the U.S.

MBSR consists of learning and practicing formal and informal meth-ods of mindfulness, including the body scan, sitting meditation, gentle yoga and walking meditation. Each session teaches mind/body awareness and

delivers tools for effectively coping with the physical and/or psychological symptoms of stress, pain or illness.

There are simple steps you can begin taking today to bring more awareness and attention to the present moment. Try these tips:Tip #1: Use the acronym S.T.O.P.

throughout the day, especially when you feel your nervous system erupt-ing into a “reactive” mode. S=stop, T=take a breath (or 2), O=observe what’s going on inside and out, and when you’re ready, P=proceed.

Tip #2: Little of time is spent in the NOW. Take this moment to do a mindful check-in: Close your eyes, check into your body and mind. How do you feel? What kind of thoughts are flowing through? Consider allowing whatever is in the present moment to JUST BE, without judgment. The formal and informal techniques

taught in the MBSR course have the po-tential to train your attention (the lion) and tame your active thinking (mon-key) mind. Additionally, you’ll clearly learn the difference between “good and bad” stress and begin the process of ob-serving what’s working (or not) in your inner and outer worlds.

Ultimately, you will cultivate inner resources to better cope and thrive in the midst of life’s changing nature and cycles of ups and downs.

So, close your eyes, breathe and imagine a new way of living your life with reduced stress, heightened creativity, rich communication, expanded awareness and an inner sense of well-being.

This is not a dream! Welcome to the present moment. Welcome to mindfulness.

Cassie Schindler is Co-creator of Wellness Matters Magazine, Founder

of The Alternate Path (programs for self-exploration and healing through mindfulness meditation) and MBSR

(Mindfulness-Based Stress Reduction) Instructor. Cassie currently teaches mindfulness in both corporate and

community settings. For more information, visit: www.MindYourMoments.com or call

650-578-8689


Gain clarity, Resolve blocks, Spark changeHypnotherapy can help you:

• manage stress• lose weight• quit smoking• sleep better• follow through on goals• improve work performance• overcome fears• gain confi dence• increase motivation• reach your potential

Susan GoldCertifi ed Hypnotherapist

205 E. 3rd Avenue, Suite 200DSan Mateo, CA 94401 650.532.0509www.susangold.net

Hypnotherapy brings change that feels natural and doesn’t depend on willpower.

I invite you to call me for a free phone consultation to learn more.

You Got To Move It

Can You Dig It?

Gardening is Healthy

By Eileen Mitchell Peninsula Jewish Community Center

Sure, growing your own vegetable garden provides tasty produce,

but did you know that the act of gardening itself is healthy?

Think about it: You’re in the sun-shine soaking up vitamin D. You’re

getting an aerobic workout through digging and fetching. You’re build-ing muscle from lifting and lugging weighty supplies, like bags of com-post and potted plants.

Little wonder that the Centers for Disease Control and Preven-tion and the U.S. Department of Health & Human Services recognize gardening as a moderate muscle-strengthening and aerobic exercise.

But gardening isn’t limited to physical benefits. As master of your garden, you enjoy control over what pesticides or fertilizers are used, which promotes health-ier eating.

Then there’s the pleasure of grassy aromas and earthy flavors of produce plucked fresh from the vine-produce that hasn’t spent hours crated in the back of a truck.

Still not convinced? Work off your morning Starbucks Grande

Latte or afternoon Snickers with one hour of planting, digging, weed-ing, mowing or pruning.

Gardening not only keeps you limber but also burns approximate-ly 340 calories per hour.

And so, the next time you’re tempted to play another game on your smart phone or turn on the TV, try the sensory experience of digging in the dirt. Your world will become a little tastier, a little love-lier, and a lot healthier with fresh produce harvested by your hand.

Eileen Mitchell is the Marketing Communications Manager at the

Peninsula Jewish Community Center in Foster City, where community

volunteers are gardening at the PJCC’s Justice Garden

(Gan Tzedek in Hebrew).


Do you have a question for The Village Doctor? If so, send your inquiry to [email protected]. Be sure to reference “Village Doctor Question” in the subject line of your email.

For more information visit: VillageDoctor.com or call

650-851-4747

The Village DoctorDealing with downer daysI went through a break up about a month ago and have been pretty depressed. But I know why I’m depressed, so it’s not like I need medication, right?

Depression is a word which means different things to different people. It is normal to feel sad, or even angry or hurt, after a break up or other personal loss. But I would not call this alone depression.

Medical depression, sometimes also called major depression or clinical depression is a fairly com-mon, and often debilitating illness, characterized by episodes of all-en-compassing low mood accompanied by low self-esteem and loss of inter-est or pleasure in normally enjoyable activities such as socializing, eating, sexual relationships, and sleeping.

So just feeling sad does not make you depressed, but good for you to think about it and ask! I would also suggest asking your doctor if your symptoms last more than four weeks. Asking is impor-tant as depression is commonly misdi-agnosed, or missed altogether, by health care providers.

My sister thinks I’m suffering from depression because I’m not eating as much as I used to and I wake up really early (like at 4 AM). But I’m not sad, so how could I be depressed? Please help me get her off my back!

Please do not be too quick to dismiss your sister’s concerns. Clinical depression is common, with perhaps 15 percent of Americans having an epi-sode sometime during their lifetime.

In North America the probability of having a major depressive episode within a year-long period is 3–5 percent for males and 8–10 percent for females.

While you might think that de-pressed people feel sad, that is not always the case, and this can make the condition more difficult to diagnose and treat. (And make better).

If you are experiencing difficulty with sleep, feelings of anxiety, or lack of appetite, I would recommend at least raising the question with your doctor.

My husband just got started on a new medication for his blood pressure and now seems to be dragging around the house (more than usual). What is going on?

Although medications can be lifesaving, and life changing, medica-tion side effects can cause all kinds of problems.

Depending on what new medicine he was started on, he may be simply a little sedated as a side effect.

Some new medications can unmask feelings of and symptoms of anxiety and depression, and he should be encouraged to speak to his doctor about it.

I am feeling increasingly overwhelmed at work and at home. I wake up in the middle of the night and cannot get back to sleep, and then to make matters worse, I feel anxious in the morning, or even all day long. Amazingly, a glass of wine makes all these bad feelings go away. Is it OK, if I have only one glass?

Careful! Alcohol use, and abuse, is really common in depression, because yes, a glass of something can make you feel better but leads quickly to a whole new set of very bad problems.

Using drugs or alcohol to help with feelings of anxiety or depres-sion is called “self medication” and is never a good idea.

Please be honest and reach out to a family member or your doctor right away. There are many effective therapies for anxiety and depression, including talk therapy or counseling, many new medications, or often best, a combination of the two.

There are also good complemen-tary medicine therapies to consider including acupuncture, cognitive be-havioral therapy, and even hypnosis.

Please be aware that alcohol causes changes in brain chemistry that can cause depression, or worsen depression, so reaching for that glass of wine will typically just make things worse. Ask your doctor to help you get on the path to feeling better.


Mindful MamaCluttered Home, Cluttered MindBy Cassie Williams

“Wow, that’s a lot of stuff,” my daugh-ter Bella exclaimed as she looked at the pile of toys, clothes and gifts that covered our living room floor after her 3rd birthday party. While her eyes were filled with wonder and excitement, mine were filled with panic, trying to think of where to put away all of this stuff in our already overflowing home.

Somehow we had ac-cumulated too much stuff, and it was not just clutter-ing our living space, it was also cluttering my mind. I felt overwhelmed when I walked in the door and saw a million things that had to be put away.

I started missing ap-pointments and losing bills that were buried in the mountain of paperwork on the counter. A change had to be made, both for my home and for my own sanity.

Reading the news confirmed my suspicions. A study done by UCLA’s Center on Everyday Lives and Families showed a link between high corti-sol (stress hormone) levels in female home owners and the amount of clutter in their home. The more stuff they accu-mulated, the more stress women felt.

I needed to get rid of the useless clutter, to get organized, and to create the peaceful, warm home that I’ve always wanted. I started immediately and spent two weeks going through our home from top to bottom.

I used three boxes, one marked “give away,” one marked “trash,” and one for items that were in the wrong place. I went through every room, closet and drawer and looked at all of our things, deciding what should stay and what should go.

Most decisions were easy, but for the hard things I asked myself three questions. Does anyone use this? Does anyone love this? Would anyone miss this if it were gone? If the answer was no to all three questions, it had to go.

I got rid of four boxes of broken, unusable garbage and had eight boxes of items to give to our local charities. I surveyed what remained and purchased a pile of crates, boxes, and other pretty containers to organize what was left. I tried to find a home for all the important things we used often so that we would all know where to find things and where to put them back after using them.

When I finished, I had a much more manageable home full of things we actually used and enjoyed. My kitchen counters were no longer cluttered with every gadget imaginable. They now held just the few essential items I used on a weekly basis, giving me room to cook and prepare. The kids’ rooms now had big open spaces to play with the remaining toys that they actually loved.

I created a command center in the kitchen, with a calendar, a box for the mail, and a file box to organize the bills that needed to be paid and the pa-perwork that needed to be filed in the cabinet.

This was not a one-time process. As a family we will have to continually re-view our things and decide what we truly love and need, and get rid of the rest.

I will also have to monitor my shop-ping habits. With two young kids, shop-ping can be a fun excuse to get out of the house. I would often bring the girls to the mall just to browse and wind up back home with bags of things we did not need and far too much money spent.

I have to begin looking at each thing I am going to buy and ask myself if I actually love it and if it is truly worth the cost and the space it will take up in my house. If it does not meet these

criteria, I will put it back on the shelf.

With everything organized and clean, I feel a huge weight off my shoulders. Less junk means less to put away and less to clean and maintain.

I can now spend a few minutes here and there throughout the day tidying up, instead of devoting full days and weekends to cleaning. This gives me time to play with my girls and to sit and enjoy dinner without a voice in the back of my head nagging me about how much still has to be done.

If I spend ten minutes cleaning up right before bed and before leaving the house for the day, I can wake up and come home to a clean house. This has done so much to brighten my mood and reduce the stress I had coming home each day. The entire family seems more comfortable and happy, and we now have the time and space to enjoy each other and the things we really love.

Cassie Williams is a writer, wife and mother of two beautiful girls.

Does anyone use this? Does anyone love this?

Could anyone miss this if it were gone?

13 WellnessMatters May/June 2013

You may be focused on getting in shape for swimsuit season, but take a break from the gym this summer and spend

some time on your financial fitness. Here are six tips to help get your investment portfolio into prime condition.

1. Shed the weight of extra accounts.It’s not unusual to acquire multiple retirement accounts

over the years, especially if you’ve changed jobs several times. Consider consolidating them to simplify the management of your investments. If you have retirement assets with a former employer, it could be to your advantage to roll them over to your own IRA and achieve more control over how your money is invested. Consolidating accounts may also make it easier to monitor the performance of your investments and gives you the opportunity to ensure they’re properly allocated.

2. Bulk up your retirement savingsHave you given enough weight to what you’ll need in

savings to retire comfortably? Are you taking full advan-

tage of employer matching contributions and maxing out your IRA each year? Sock away as much as you can to build your retirement nest egg.

3. Grow stronger.The fluctuating financial markets impact industries and

individual investments differently, and often in ways that are difficult to predict. You can strengthen your portfolio by making sure your investment dollars are spread across a variety of investments. With diversified investments, your overall portfolio is not as likely to be derailed should one investment topple in value. Rather than trying to pick indi-vidual stocks and time the market, consider pacing yourself with systematic investments and think long-term.

4. Achieve the right balance.In light of the fickle nature of financial markets, even a

well-balanced portfolio can look different than what you may have expected over time. Therefore, it’s wise to periodically assess the volatility of your investments across and within asset classes (stocks, bonds, and so forth) and rebalance your portfolio to achieve the desired asset allocation. A financial advisor can help you apply asset allocation strategies, and may have access to tools that will help you decide what may be a good match for your risk tolerance and goals – see tip #6.

The Medicare Counseling Program

We Speak MedicareLet us walk you through it

Call 1-800-434-0222 today for a free appointment with a HICAP counselor near you

California Department of Aging administers Health Insurance Counseling and Advocacy Program (HICAP). HICAP counselors do sell, recommend or endorse any insurance plans, companies or insurance agents. HICAP of San Mateo County has created this publication with financial assistance, in whole or in part, through a grant from the Centers for Medicare and Medicaid Services, the Federal Medicare Agency.

HICAP will help you understand:

• Original Medicare

• Medicare Advantage Plans (Part C)

• Medigaps

• Prescription drug program (Part D)

• Coordination with Employer Group Health & Retiree Plans

Six Tips for Achieving Financial Fitness

continued on pg 15


5. Trim your waste.The Internet has made it easy to securely monitor your

financial affairs while also helping to minimize paper waste. Question every printed piece you receive related to your portfolio. Is it absolutely essential to receive a pa-per statement? Do you really need to print that 100-page prospectus? Review the options provided by your financial institution and take advantage of their green initiatives if you’re comfortable managing your accounts online. With regard to your personal paper trail, keep in mind that your tax records and supporting documents should be main-tained for seven years, while credit card statements can be tossed after a year. When disposing of documents, always use a shredder to keep your personal information safe from identity theft. Follow this advice, and your file cabinet will be slimmer in no time.

6. Enlist a personal trainer for your finances.

Like many activities, managing investments is more fun—and potentially more productive—when you have a knowledgeable person by your side. A skilled financial advisor can guide you through simple exercises to help improve your investment fitness and cheer you on in pursuit of your financial

dreams and goals. Together you can apply disciplined strategies designed to strengthen your investment portfolio and help you get in the best financial shape of your life

Brokerage, investment and financial advisory services are made available through Ameriprise Financial Services, Inc. Member FINRA and SIPC. Some products and services may

not be available in all jurisdictions or to all clients. Ameriprise Financial does not provide tax or legal advice.

© 2012 Ameriprise Financial, Inc. All rights reserved. File # 133008

continued from pg 14

eliminates stressfor the giver and receiver.

GIFT CARD

Gift cards for any occasion.

MassageEnvy.com · Franchises Available · Convenient Hours

*See clinic for details. ©2012 Massage Envy Franchising, LLC.

$ Introductory 1-hour massage session*

(408) 679-ENVY (3689)

Open 7 Days: M-F 9-9, Sat 9-8, Sun 10-6

49

CAMPBELL1875 S. Bascom Ave., #650Pruneyard Shopping Center


Classic Cucumber Shrimp SoupThis yummy soup is easy to make ahead of time for a refreshing summer lunch or dinner. Even finicky eaters will enjoy the smooth, dreamy taste of cool cucumbers and mint.

Ingredients 3 cups Fage 0% Yogurt

½ cup water

1 cucumber peeled, seeded, cut in very thin slices

2 cucumbers seeded, cut in chunks (no need to peel)

1/2 pound cooked shrimp, rinsed, pat dry

1/2 cup mint, finely chopped

Salt and pepper to taste

Directions Combine yogurt, water, mint, the cucumbers cut in chunks (add chunks in batches) in blender and puree until smooth. Pour into pitcher. Add thinly sliced cucumber and salt pepper to taste. Chill in fridge and serve very cold topped with shrimp and extra mint (or parsley).

Makes 3-4 ServingsCounts as 2 Proteins, 1 Vegetable


Doing Business WELL!Wellness Matters salutes individuals and companies who have made it their business to bring wellness to the community. Whether offering a product or service for wellness, or creating an environment for wellness in the workplace, we applaud your efforts and shine the spotlight on you.

PhysioFit Physical Therapy and Wellness

Providing a place where physical therapy and fitness come together,

PhysioFit is dedicated to exceeding your expectations to lead a happy, healthy, pain-free life through an unpar-alleled combination of physical therapy and ongoing fitness programs in an “extended family” atmosphere.

They are small enough to know you and provide the individual attention you need.

PhysioFit has rehabilitative solu-tions to help you get on track to a pain-free life. They provide care, instruction and individual attention in a variety of ways including physical therapy, pilates, gyrotonic, TRX suspension training, massage therapy, and cranio-sacral therapy.

Services include a combination of health professionals that work together to provide a full program of rehabilita-tion and mindful exercise. You will experience the benefits of their unique myriad of services through functional exercise that carries over into improv-ing the quality of life.

Pilates used in both rehabilitation and ongoing fitness is a unique focus they provide to help manage pain for a lifetime.

For more information, email or visit:[email protected]://www.physiofitpt.com

Jonathon Everett Lee, DDS, Inc. & Brian Dalvin Lee, DDS, MSD, Inc.

They offer full service pediatric dentistry and orthodontic services

and focus on education, prevention and wellness with a spirit of community and collaboration while catering to infants, children and teens.

Brian Lee, a native of the Bay Area, grew up in the East Bay. In 1972, Lee opened his practice in the new com-munity of Foster City, California. He is a fellow of the American Academy of Pediatric Dentistry and of the American College of Dentists. As well as a Past Chairman of the American Board of Pediatric Dentistry and is Diplomate of the American Board of Pediatric Dentistry.

Jonathon Lee joined his father in private practice in 2000. He is a fellow of the AAPD and a Diplomate of the American Boards of Pediatric Dentistry and Orthodontics.

Today, both continue to ensure that future generations of children will have optimal oral health care. Their guiding beliefs include family, community and “Happy Healthy Smiles.”

For more information, email or visit:[email protected]

Susan Gold, Hypnotherapist and Mindset Coach

Gold has had great success using hypnosis to help clients transform

their habits and self-concepts and make empowering discoveries about themselves in the process. She special-izes in weight loss, stress management, smoking cessation, goal achievement, and overcoming creative blocks.

She also has experience as an educator and offers mindset coaching to help teens utilize the power of their imagination to develop confidence and success. Because stress is the most common obstacle to any goal, she teaches all clients self-hypnosis and relaxation techniques.

She spends a great deal of time in sessions digging into the history of a client’s problem to begin understand-ing what has prevented them from making the changes they desire.

Her hypnotic “suggestions” are highly personalized and grow or-ganically from exploratory discussion rather than depending on pre-prepared scripts. Because she is trained to use a wide variety of hypnotic techniques, she can select an ideal approach for each individual.Gain clarity, resolve blocks, spark change.

For more information, email or visit:[email protected]


Wellness Resource DirectoryAllow individuals and companies who support Wellness Matters . . .

to support you in your search for balance, peace and well-being. It is our pleasure to connect you with these dedicated providers of products and services.

Accredited Portfolio Management Advisor Chartered Retirement Planning Counselor Ameriprise Financial Services, Inc., 1919 S. Bascom Ave. Suite 100, Campbell, CA, 95008. Office: 408.963.2250, Direct: 408.963.2280, Fax: 408.963.239 [email protected]. www.ameripriseadvisors.com/daniel.x.martin. wwww.ameriprise.com

Alternative Way Fitness In-Home Fitness TrainingHelping you reach your health and fitness goals using the TRX suspension trainer and other alternative tools in your own home. Individual or small group training available. San Mateo through Menlo Park www.alternativewayfitness.com • 650-799-0608

Butterfly Yoga The Art of TransformationOur mission is to promote transformational fitness, wellness, and joy through mind-body awareness practices. Learn from dynamic instructors who provide compassionate guidance, while offering intelligent, versatile, and inspiring classes. 1191 Chess Drive Suite C Foster City butterfly-yoga.com • 650-762-YOGA

Susan Gold, Certified HypnotherapistHypnotherapyGain clarity, resolve blocks, and spark change with hypnosis. Susan specializes in stress management, weight control, smoking cessation, goal achievement, and building self-confidence. Making change is easier than you think! 205 E. 3rd Avenue, Suite 200D, San Mateo, CA 94401. www.susangold.net • 650-532-0509

Hart for Health Weigh Less, Live MoreKathy Hart is a Belmont based certified health coach and personal trainer, offering programs focused on weight loss, muscle development, and nutrition. 981 Industrial Road, Suite C San Carlos, hartforhealth.com 650-224-7021

HICAP of San Mateo CountyHealth Insurance Counseling and Advocacy ProgramHICAP is a non-profit organization that is state-sponsored, and volunteer-supported which provides free, unbiased counseling and advocacy for Medicare beneficiaries, their families and representatives. 1710 S. Amphlett Blvd., Suite 100, San Mateo, CA 94402. www.hicapsanmateocounty.org650.627.9350/1-800.434.0222

Jacklyn Kurth Orthodontics Orthodontics/Dental HealthOur top priority is to create a smile you can be proud of. We invite you to experience a truly patient-centered environment with Dr. Jacklyn Kurth in our Belmont or Foster City office. 2100 Carlmont Dr. #6 Belmont, CA 94002; 1291 E. Hillsdale Blvd. #200 Foster City, CA 94404www.jacklynkurthorthodontics.com • 650.592.4850 & 650.525.9440

Jonathon E. Lee, DDS, Brian D. Lee, DDS, MSD, & Christian Yee, DDSSpecialists in Dentistry for Infants, Children and Teens. Our Office specializes in Full Service Pediatric Dentistry with a Spirit of Community and Emphasis on Prevention and Wellness.1291 E. Hillsdale Blvd #100, Foster City, CA 94404, HappyHealthyTeeth.com, 650-574-4447

Lite for Life Nutrition/Weight Loss ProgramLite for Life provides individualized weight loss counseling. Clients learn to stabilize blood sugar, cut cravings for sugar and carbs, and lose weight with real, whole foods. Market is available onsite. Burlingame/San Carlos/Menlo Park/Los Altos • www.liteforlife.com

Massage Envy Campbell Be sweet to your feetwith a new sugar foot scrub. Campbell Massage Envy can help you relieve stress on your schedule. With a convenient location, late night and weekend hours, and affordable membership rates. 1875 S. Bascom Ave., #650, Campbell, CA 95008, Pruneyard Shopping Center, (408) 679-3689. www.massageenvy.com/clinics/CA/Campbell-.aspx

Next Steps For Women Wellness Recovery Expressive ArtsNext Steps For Women is a private studio created exclusively for women of any age who are interested in personal growth, self-exploration, transformation, optimal health and wellness.1156 Capuchino Avenue, Burlingame, CA 94010 www.nextstepsforwomen.com • 650-558-1156

Norcal Holistic WellnessHealth CoachingHealth Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes to improve your health and happiness. www.norcalholisticwellness.com 650-954-9564

Serenity Chiropractic Understanding and helpDr. April J. Modesti resolves even the most challenging issues, offering hope and help when no one else can. An expert in gluten-free living, Dr. Modesti is also the author of Mandala Salad – a gluten-free cookbook. 1180 Los Altos Ave. Los Altos • [email protected] • 650-949-1089

Serenity Wellness for WomenProfessional Colon Hydrotherapy (Colonics)Specializing in Digestive Wellness and Detoxification, we offer gentle, effective colon cleansing with the state-of-the-art LIBBE open method. Receive informed and attentive care with Nancy Chiappe, I-ACT Certified Colon Hydrotherapist. 412 E. Ellsworth Ct., San Mateo, CA 94401. www.serenitywomen.com (415) 987-6167


Do you enjoy reading Wellness Matters Magazine? Will you support our mission to make our community a happy and

healthy place to live in mind, body and spirit?

Because Wellness Matters!

Are You In?If so, please raise your hand.

Wellness does indeed matter to our readers. If you or your organization also want to make wellness a priority for our local community, you too can demonstrate to everyone that wellness matters. Show your support and join us in this effort. For a media kit and information about marketing and advertising, please contact us at [email protected]

FAMILY HEALTHCARE

INTERNAL MEDICINE • PEDIATRICS • EMERGENCY MEDICINE • WELLNESS STUDIO

2979 WOODSIDE ROAD • WOODSIDE, CA 94062 • 650.851.4747 • WWW.VILLAGEDOCTOR.COM

Call 650.851.4747 to schedule a meetand greet with a Village Doctor today!

Old Fashioned Values,Modern MedicineTM

“With the Village Doctor, there is no phone tree, no waiting on hold, no trying to convince a doctor that your child is really sick enough to see the doctor, no waiting 6 hours for an appointment, no waiting room with other sick children. I love the incredible personal attention.”

– Carolyn B., Menlo Park, Mother of two.

• 24/7 Access to a Doctor Who Knows You• Four Physicians + Wellness Studio Team:

- Acupuncture - Herbal Medicine & Nutrition

- Physical Therapy - Massage Therapy• House Calls• Electronic Medical Record with secure web-portal access for patients• ER Doctor In-House

Documents

Wellness Matters July 2013