WELLNESS Matters

The Art of Living Well

SEPTEMBER/OCTOBER 2013 VOL 8

A Daily Journal Publication

Keep your body

running for years

Tricks to help you sleep better Are you putting the right fuel in your body? How can you nd your spiritual center?

www.mattersmags.com @WellnessMat

Features:
You are what you eat
By AJ Modesti page 6 page 7 page 8

from the editor

Maintaining the center

By Bobbi Emel By Lucy Sanna

How to get the sleep you need

Preventative maintenance for your body How to keep your body healthy and running well through the decades
By Rachel Schuster

Preventative maintenance for your body

As I was getting the car ready for a trip to Tahoe, I noticed the tires were nearly bald. When I took the car in to get them replaced, the service technician told me I had maybe 100 miles left on them. How did I let them get so bad? Too many other things were occupying my mind and my time, so I didnt take care of the little things that would keep the car running smoothly. In a lot of ways, our bodies require the same sort of preventative maintenance that a car does. None of us wants to break down on Interstate 80, and none of us want our bodies to break down either. This months issue is dedicated to ideas that will keep your body running. Our cover feature focuses on specific tips and ideas to make sure your body is fully tuned up, whether youre looking for the 30year checkup or the 60-year checkup. Your car only goes so long before needing to refuel, and weve got a great article exploring the importance of sleep to recharge your system. Speaking of fuel, weve got an outstanding feature focusing on nutrition and the relationship between what you put in your tank and how your body reacts. As always, we have a blend of stories that explore mental and spiritual well being, and were starting a new regular column focused on how your Mindset Matters. Whether you drive a Ferrari, a BMW, a Honda, or a beater, you know how important it is to make sure the car is well-maintained. Our bodies only have so many miles on our warranty, so we need to make sure to take time and maintain the physical, mental, and spiritual wellness of our machines. Its a long drive; make sure youve got tread on those tires. Be well! Justin Raisner Managing Editor

page 10

Cover: DJ Designers

Columns:
Youve Got to Move It Fighting osteoporosis
By Kim Knapp page 4

Mindset Matters Finding empowerment in daily routines

By Susan Gold

page 5

The Village Doctor

Which miracle cures really work? By Dr. Eric L. Weiss, MD page 12

Financial Wellness Choosing the right savings plan for retirement

By Ameriprise Financial Lite for Life

page 14 Page 16

Recipe: Garlicky Lemony Chicken Business Therapy Have you got what it takes?
By Susan Schwartz

page 17 page 18

Wellness Resource Directory

September/October 2013

Wellness Matters 3

youve got to

Move it!
Fighting osteoporosis
By Kim Knapp

BEST Osteoporosis Prevention Specialist

magine coughing and cracking a rib. Or slipping on an area rug and breaking a hip. Such is the effect of osteoporosis, a debilitating disease in which bones become fragile and prone to fractures. Osteoporosis can strike men and women of all ages and races. According to the National Osteoporosis Foundation, half of women over the age of 50 and a quarter of men will experience an osteoporotic fracture. But the news is good: not only is osteoporosis preventable, it can be reversed. With early detection, strength training and weight-bearing exercise, nutrition, and medical treatment, you can remain fit, healthy, and whole at any age.

recommends talking with your doctor if you experienced early menopause, took corticosteroids for several months at a time, or have a family history of hip fractures. Of course, some risk factors are beyond your control, such as age, gender, small body frame, and ethnicity; Asian, Ashkenazi Jews, Caucasians, and Latinos are at an increased risk for the disease.

Ready, Set, MOVE

In general, people who exercise have stronger bones than those who dont. Exercise can strengthen bones and supporting muscles, and also improve balance which in turn can help prevent falls. To be effective and to prevent injuries, its important that you select the appropriate exercises and do them correctly. Strength training should focus on muscles around bones at greatest risk for fracture: the hip, vertebrae, and wrist. Free weights, weight machines, resistance bands and group workouts like TRX can be used for strength training. Small muscle exercises focus on stability, spinal support, and posture. The most common mistake that women make is not lifting weights that are heavy enough to achieve the muscle and bone adaptation needed to prevent the disease.

Cardiovascular workouts, like water aerobics, biking, and swimming, are beneficial as well, but should be supplemented with strength training to maintain bone mineral density. Weight bearing exercise is also important for osteoporosis. Options include walking, running, dancing, and land-based aerobics. When beginning any exercise program, supervision by a qualified trainer or physical therapist is recommended for safety, appropriate weight progressions, and healthy movement patterns.

Stay Healthy
Follow a healthy diet, refrain from smoking and excess drinking, and begin a strength training and weight bearing exercise program. Take these steps to help prevent this crippling condition. To learn more about osteoporosis, including nutritional information and additional risk factors, consult www.nof.org. Kim Knapp, PJCC personal trainer, is certified through the National Council on Strength and Fitness, with specialization in the BEST Exercise Program for Osteoporosis Prevention and AFAA Longevity Training for Seniors. She specializes in strength training for women and seniors.

First Step: Early Detection

Consult with your physician and assess your risk factors to see if you should have a bone mineral density (BMD) screening. The Mayo Clinic

Managing Editor Justin Raisner Creative Director Nicola Zeuzem Advertising Director Carol Raisner Advertising Account Executives Joan Dirstine Marcie Shapiro Publisher Jerry Lee Co-Founder Cassie Schindler 4 Wellness Matters

Contributing & Guest Writers Bobbi Emel, MFT Susan Gold Kim Knapp Daniel Martin Dr. Eric Weiss Lucy Sanna Rachel Schuster Susan Schwartz

Business Office 800 Claremont Street, Suite 210 San Mateo, CA 94402 To advertise (request a media kit), suggest a story, or carry Wellness Matters Magazine at your location, contact: info@mattersmags.com Wellness Matters Magazine is a free bimonthly 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

September/October 2013

Mindset
m a t t e r s
Finding empowerment in daily routines
By Susan Gold

deleting emails putting gas in your car washing your hands climbing a flight of stairs turning on a light cooking (chopping, stirring, seasoning) Lately, I have been pushing myself to move out of my comfort zone, and I came up with this affirmation that I repeat silently each time I open a door: I open doors to new opportunities to stretch out and grow. Do you have an apt metaphor for a goal that you are intent on reaching? In a departure from Blairs method, I like to use self-guided imagery to give my affirmations more charge: I close my eyes, take a few centering breaths, and remember a time from my past when an opportunity gave me the chance to stretch out of my comfort zone and grow. I step into that experience, remembering what the situation felt like at first and then what it felt like once I got comfortable. I then do a mental rehearsal for how I want to feel when facing a future challenge. When I physically open doors throughout the day, I repeat my affirmation, and these images come back to me. Try this: Hold a goal in mind and think of a frequent activity that offers an empowering metaphor.

et you didnt know that you could find affirmation while vacuuming or taking out the recycling. In his book, Self-Hypnosis Revolution, Forbes Robbins Blair demonstrates that our daily activities are filled with metaphors that can inspire positive self-talk. With this in mind, I started noticing how many such metaphors are part of my daily routine: I dump out the seed of our cockatiels food dish and think, I choose to plant the seeds of my potential. I hear my phone ringing and think, I pay attention to what rings true for me and follow my heart. I wipe the smudge off of my eyeglasses and think, Solving problems becomes easier when I look at them through a clear lens. I encourage you to go through a day noticing the activities that inspire meaningful metaphors for you. Can you think of suitable affirmations for these common activities?

Create an affirmation to repeat when engaged in the activity. Close your eyes. Get centered, and imagine a past success. If you cant think of a past success related to your goal, thats okay. Stepping into any past successful experience that will give you confidence and make your current goal seem more attainable. Next, imagine reaching your goal and what it will feel like in your body, heart, and mind when you have achieved it. I have found this to be an easy and fruitful practice. Tidying up the kitchen or doing the laundry can be more meaningful than you might have realized. Hypnotherapist Susan Gold helps her clients gain clarity, resolve blocks, and spark change. Among her specialties are stress management, weight loss, and building self-confidence. Visit www. susangold.net or call 650-532-0509.

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September/October 2013 Wellness Matters 5

feel sluggish and look bloated. Our bodies are doing their best to get the nutrition they need, but the additives being put into our food arent enough to compensate for whats been taken out. How your diet affects your body Whats the answer? There isnt a single response. But here are some By Dr. April J. Modesti simple steps you can take to change the way you eat and the way you feel. Recognize the relationship between what you eat and how you feel. Begin to notice your bodys reactions to your diet. Does eating wheat put you to sleep? Does sugar make you spacey? Everyone is different. Dont just accept the party line. See how what you eat affects you. If you dont like how you feel after you eat something, see if you feel better if you eliminate it. (Eliminate it for two Photo by Laura Palazzolo weeks, at least). Tell me what you eat, Start reading food labels. If you cant and I will tell you what you are. easily identify all of the ingredients and Anthelme Brillat-Savarin especially if you cant pronounce them take a pass and eat something else. Start moving down the food chain. s a society, its pretty clear what we The closer to the earth you eat, the are: Tired. Irritable. Headache-y. better. Choose fruits, vegetables, nuts, What were not is aware of what were and grains over dairy, meat and fish. eating and its effects on us physically, Hold the pesticides and head for mentally and spiritually. the organics. Its not a happy thought, Generations before us, when people but pesticides are poison. A little bit were responsible for raising and growof poison wont kill you immediately, ing the majority of what they conbut over an extended period, it can sumed, food and the act of eating were certainly put a drag on your system the well-deserved rewards for hours of difficult labor. People not only knew exactly what they were eating, they were profoundly grateful to have it. Its easier than it looks. Today, while we are fortunate to have farmers markets offering locally grown produce, the majority of what we Changing your diet and your eat comes packaged, processed and/ relationship to food doesnt happen or farm-manufactured. Our food has overnight. As you make small changes, become food-stuff; and much of what youll feel more energetic, and see the it is stuffed with isnt anything youd light coming back in your eyes. Each recognize as edible. step brings with it the incentive to take Given what were ingesting, its not the next one. hard to understand why so many of us

You are what you eat

When youre ready, take on these more advanced steps: Be mindful as you prepare your food. Think of cooking as a pleasure, and feeding others a gift. What kind of gift do you want to give? Be fully present every time you eat. Express gratefulness for the food, as well everyone and everything that worked together to bring the food to your table. Take time to enjoy every bite. Realize that food reflects and transfers energy. When it is grown in living soil, and harvested with love, that energy comes through. When it is grown in a field that has been chemically treated and mechanically processed, that energy comes through, too. (This is especially true for factory farm raised animals). Start noticing that mindfully-raised food actually tastes better. (The same way the tomatoes in your backyard taste better than the ones from the store). Aim to develop a no-suffering diet. Become aware of where your food comes from and the conditions in which it was grown. Decide that nothing will suffer in your behalf.

{Breathe}

{ And now, for the hard part} Allow others to choose what they eat, even if you think its bad or wrong. Give them the opportunity, space and time to take their own journey. The same way youd like them to do for you. Every day, we have a choice about who we want to be. There are many things we cant change. But by making simple, small choices in our diet, we can choose to feel healthier and more energetic. The next time you eat, choose well. Dr. April J. Modesti of Serenity Chiropractic in Los Altos uses a gentle approach to guide people toward health. She is has a particular interest in resolving issues around gluten sensitivity. Find her on the web at serenitychiro.com
September/October 2013

6 Wellness Matters

Maintaining the

center
Ways to find the spiritual focus
By Bobbi Emel

center for the other prong that was able to move in and out, but always set to its resolute counterpart. This is how we can imagine our own center as that strong, resolute place within us that stays the same although what is happening around us may change. Like the compass, as long as we can access our center, we are free to explore ever-widening aspects of ourselves and our environment. But how do we do that? How do we maintain contact with our center?

Staying centered involves being genuinely, authentically who we truly are.

Use self-compassion
We cant talk about self-acceptance without also saying something about self-compassion. Sometimes we are blocked from the whole reality of ourselves because we fall into the trap of not being good enough. Having compassion for ourselves means that we recognize that we are human beings, and we are flawed and mistake-prone. We give ourselves space to be this flawed human being. Being self-compassionate involves treating ourselves like we would our best friend, soothing and comforting when mistakes are made or expectations are not lived up to. By practicing self-compassion, we get back in touch with the very center of our being and move into a place of balance. Use a deep breath as a reminder I love taking a deep breath. Its soothing, cleansing, and reminds me to stay in the present moment. Too often we become distracted by our day and forget to take a deep breath. Set a timer on your phone or watch to go off once per hour to remind you to inhale deeply. When you do, let the breath remind you to stay present, focused, and centered. Bobbi Emel, MFT, is a psychotherapist who helps people bounce back from lifes significant challenges. Read more of her writing at www.thebounceblog.com

Focus on what is in front of us

Multi-tasking and staying centered tend to go together about as well as oil and water. How can our fixed point remain strong if we are trying to accomplish more than one thing at a time? Focusing solely on what is in front of us helps us to approach it with our full attention, be it a task or a person. And full attention can only come from our place of strength, our center.

You need to stay centered.

ow many times have you heard this when youre feeling stressed, anxious, or even when youre looking for simple self-improvement ideas? But what does staying centered mean? And, more importantly, how do we do it? The word center comes from the Latin centrum, which originally meant the fixed point of the two points of a drafting compass. This is a useful picture to keep in mind. Imagine the tool that you used as a child (and still may use today in your work) to draw perfect circles of varying sizes. One sharp prong of the instrument stayed fixed in one place, a strong

Develop self-acceptance
I found some wise words about being centered from, of all places, a journal article written for judges and lawyers by a judge, Wayne D. Brazil. His topic was spiritual fatigue and how legal counselors can maintain their energy by staying centered. Brazil wrote, Behaving naturally is, by definition, easier (consumes less energy) than manipulating ourselves into behaviors that do not come naturally, i.e., performing a role . . . To be natural and genuine, we probably need to be peaceful with the whole reality of ourselves.

September/October 2013

Wellness Matters 7

How to get the sleep you need

By Lucy Sanna

hen we sleep, we leave waking consciousness and travel a landscape of dreams. But when we awaken, we remember little of our journey. While on that journey, sleep rejuvenates our cells and renews our immune, nervous, skeletal and muscular systems. Recent studies have found that adults who live longest sleep for six to seven hours each nightno more, no less. Are you getting enough quality sleep? If you have a chronic sleep condition, consult your physician. But if youre otherwise healthy and still have trouble falling asleep or staying asleep, read on. Melatonin, the hormone that regulates our sleeping cycles, is controlled by light. Simply put, melatonin production begins climbing after dark and then ebbs again at dawn.

In studies with rats, scientists were surprised to find that even the smallest amount of light could impact melatonin production. Today, with our bedrooms filled with blinking phones, clocks, televisions and so many other electronic devices, we are actually inhibiting our natural sleep processes. Unfortunately, production of melatonin diminishes as we age. By age fifty, we may need to supplement.

Unlike a sleeping pill, melatonin wont knock us out or disturb our sleep cycle, but we need to choose a supplement that is plant based and pharmaceutical grade.

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September/October 2013

Train your body to sleep

For starters, control the light. Up to a few hours before you go to bed, keep lights low. Get all electronics out of your bedroom! When youre ready to fall asleep, turn off all lights. If light creeps in from outside, get blackout drapes. When you wake in the morning, open the curtains wide to let in the light. If you must wake before dawn, turn on bright lights to mimic the sun. If all else fails, use a good sleep mask.
8 Wellness Matters

Nutrition to relax mind and body

A big meal before bedtime can keep us awake, but a small snack may help us fall asleep. The best sleep-inducing foods include a combination of plantbased protein and low-glycemic carbohydrates. Try a piece of wholegrain bread with a tablespoon of peanut butter, for example. Caffeine in the evening is a leading cause of anxiety and a racing-mind, so limit caffeine intake to the morning.

shown to relax nerves and muscles. Magnesium is an effective nutrient for treating insomnia and depression; research has shown that even a marginal magnesium deficiency can prevent the brain from settling down at night.

Mental exercise to calm your mind

If your mind is racing with everything you need to do tomorrow, keep a notebook handy: make a list and forget about it. Then lie back calmly and pay attention to your breathingin and outthree times. Do it again, this time slowing it down. Once more, slower. When your mind is still, picture a place where you can relax in peace. It may be sitting on a beach or lying in the sun. Imagine every detailthe feel of the warm air, the scent of the sea, the sound of the birds. Get comfortable with that placekeep breathingand go back to it every night. Sweet dreams! Lucy Sanna is a science writer focused on health and wellness. You can reach her at lucy@lucysanna.com.

Physical exercise for quality sleep

The National Sleep Foundation recently reported that people who exercise regularly experience a better quality of sleep. Exercise can also help ward off chronic conditions such as sleep apnea and restless leg syndrome. It is best to exercise in the morning because body temperature rises during exercise and it takes up to six hours to drop back to normal. Cooler body temperatures are associated with better sleep. A gentle stretching exercise such as Yoga, however, can help you relax before bed.

What about alcohol?

While a nightcap may help us doze off, too much alcohol before sleep can interfere with sleep quality. A good alternative is green tea. An amino acid found in green tea leaves, L-theanine, helps combat anxiety. Or try a glass of warm milk. Mineralsparticularly calcium and magnesiumare key to a good nights sleep. Calcium has been

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By Rachel Schuster

Preventative maintenance for your body

How to keep your body healthy and running well through the decades

s you are rushing and racing and running in circles, wishing you could slow down the clock in order to cram everything into your schedule, its easy to forget about one of the most important things in life - your health. You should strive to be physically active and make healthy food choices. Simple exercises like crunches and pushups, a 30 minute power walk, or a bike ride will keep you active and give you fresh air. As for making healthy food choices, that does not necessarily mean eating at least nine servings of fruit and vegetables each day. Controlling the amounts of what you eat can seriously benefit your diet. Try not to eat food right out of the box it comes from, and brushing your teeth directly after a meal will help stop you from any extra snacking. In addition to exercise and dieting, obtaining and maintaining a healthy

weight is just as important. Balancing the calories you take in from food and drink with the calories you burn off via your activities can be a good way to make sure your body continues to operate properly. A way to increase your bodys functionality is to be tobacco free. The cause of nearly one third of all cancer-related deaths, smoking can not only raise the risk of heart disease and strokes, but can also damage lungs, bones, and affect the reproductive process. To talk to someone about how to quit, you can call the National Quitline or see your physician. Staying healthy and feeling your best is imperative for all age groups. There are key things that you can do at each age interval to help your body with the process of aging.

Thirties
As you transition into your thirties, you need to take into consideration the added stress from work and possibly a

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10 Wellness Matters

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September/October 2013

family. One essential thing you must do is learn how to sleep. Lack of sleep not only affects the way your body repairs itself, but also how well you work and how much you enjoy life. Finding time for relaxation should be a part of your daily life, too. If you can find a way to turn off your stress for a while, you may prevent many of the stress-related illnesses. This is also the time to begin screenings and testing. Diabetes, high blood pressure and other lifestyle illnesses may be already starting in your body. It is smart to catch them early on and try to reduce them. Having a discussion with your doctor about prevention and your family history would be a smart choice.

interests you, learn to play the guitar or take a dance lesson. If you enjoy baseball, join a softball team at your local recreation center. Not only will such activities give a new meaning to your life, they will keep you feeling mentally fit and peaceful. Also, once you turn forty, getting your eyes checked is highly suggested. Vision tends to fade during this time, and with so much fine print on important things such as prescription bottles, glasses or contacts could be beneficial. Adding fiber-rich foods, such as fruits, vegetables, and whole grains, to your diet will offer many health benefits, too, such as protection against heart disease.

Forties
Next, while you may have spent the past four decades of your life pushing yourself to study hard, and work even harder, the forties are the period when you should begin to explore other areas of your life. If music is something that

Fifties and beyond

From age fifty and beyond, decreasing your sodium intake while increasing your calcium and vitamin D intake will reduce the risk of high blood pressure, osteoporosis and bone fractures. In addition to aiding your body with the aging, you should try to keep your mind sharp, as well.

Your brain loves learning. The more new things it tries to understand and the more connections it tries to make, the better it functions. Try brushing your teeth with the other hand, or taking a college class on an area you always wanted to study. It is good to give your brain something to think about other than your daily routine. Besides being interested, engaging your brain may reduce your risk for Alzheimers disease and other forms of age-related dementia. Finally, an important thing to remember to do is to laugh. Laughter is strong medicine for both the body and the mind. It helps you stay balanced, energetic, joyful, and healthy. A sense of humor helps you get through tough times, look outside yourself, laugh at the absurdities of life, and transcend the difficulties. Following these tips and tricks can help you maintain your physical and emotional health and live life to the fullest, whatever your age.

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September/October 2013 Wellness Matters 11

The Village Doctor

It seems like Im always hearing about a new discovery that purports to be a miracle for disease prevention think pomegranate juice, or acai berries. How do I separate fact from fiction?
Hmmm. I will try to stay off my soap box. Let me start by saying that there are many areas of question which have been carefully scrutinized, and remain areas of question. I interpret this as there may or may not be a risk or benefit, but which ever it is it must be small or it would have been more firmly decided already.

Regarding supplements, again this has been, and continues to be, studied vigorously, and the debate still rages, so the same argument would suggest that any benefit, if present, is small. Let me add that the more recent studies are leaning towards risk, not benefit (recent work regarding calcium, vitamin E, and even multivitamins!). And the biggest caveat is as follows: the supplement industry in the US is enormous - in 2010 more than 110 million Americans spent over a collective $28 billion dollars on vitamins and supplements. I think weve just found our miracle.

Do you have a question for The Village Doctor? If so, send your inquiry to: info@mattersmags.com. Be sure to reference Village Doctor Question in the subject

For more information visit: VillageDoctor.com or call 650-851-4747

line of your email.

I get a flu shot every year, but now it seems every drugstore I go into is pushing the shingles vaccine. How do I know if my family & I need this? And is it seasonal like the flu shot if I dont get it soon will I be unable to get it later?
Indeed, shingles vaccines are being pushed by drugstores for the same reason as vitamins and supplementsdollars. However, in the case of shingles vaccine (brand is Zostavax) there is much more compelling evidence for benefit! Shingles, or herpes zoster, is the reactivation of the same virus which

causes chicken pox, and almost all of us harbor this virus in our bodies (it never fully goes away after our childhood chicken pox). During time of relative immune suppression (such as stress, fatigue, cancer, or other chronic illness) the virus re-emerges, causing a painful and sometimes very long lasting rash, and sometimes even threatening your vision or hearing. More than 1 million adults get shingles every year. It is a real bummer. The shingles vaccine was introduced in 2006. In 2011 there was a Kaiser Permanente study of nearly

If your organization wants 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
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12 Wellness Matters

September/October 2013

76,000 members showing that the vaccine fully prevented shingles 55 percent of the time, and when patients did develop a case of shingles it was considerably milder than if they had not received the vaccine. So far, no serious problems have been identified with the shingles vaccine. Mild problems (soreness or itching at the site of injection) occur in about 1 in 3 patients, and headache in about 1 in 70. To me, getting the shingles vaccine is a good example of where benefit clearly outweighs any potential risk, and I recommend it to all my healthy patients over the age of 50. Ask your doctor to help you get on the path to feeling better.

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Our next issue will be out as the days grow short and winter draws near. Weve got several articles planned that are focused on family, plus holiday tips for beating stress and staying well both physically and mentally during this busy season. As always , our recurring columns will provide practical tips to help you live your life well as we wrap up 2013 and start looking ahead.

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Wellness Matters 13

Choosing the right savings plan for retirement

odays retirees face unique challenges including prolonged periods of market uncertainty and longer average lifespans which make thoughtfully planning for retirement more critical than ever. For most, feeling more confident about retirement comes down to the ability to pay for essential expenses the predictable and recurring costs of lifes necessities. Some of the most common essential expenses include food, home maintenance

costs, mortgage or rent payments, taxes and insurance premiums. How can you cover these expenses? Since markets will always fluctuate, having a concrete financial strategy that includes guaranteed or stable income sources can help you cover your essential expenses in all market environments. In fact, its a good idea to aim to cover 100 percent of your essential expenses with these sources of income during retirement. If youre nearing retirement, you may already have one or more sources of guaranteed or stable income in place, most notably Social Security. You may also have a defined benefit plan through your employer. Yet, no matter how strong these two sources of income may be, they might not be sufficient to cover your essential expenses in retirement. This means that you will likely have to rely on your savings to pay some of your basic living costs. There are several financial solutions that offer guaranteed or stable income and can help you cover the gap between

what you have in place and what youll need, for example: Annuities Annuities can generate a reliable stream of income throughout retirement. Annuity contract guarantees are backed by the claims-paying ability of the issuing insurance company. They can provide a stable income for a desired period of time, or for life. Some annuity contracts may also provide principle protection. The unique features of annuities offer opportunities for tax-deferred future income growth. There are also many different optional features and benefits that may be available for an additional cost with annuities. In return for the benefits they provide, annuities carry a surrender charge and other fees. Bank deposits Most savings accounts, Certificates of Deposit (CDs) and other deposit arrangements at a bank offer a set interest rate and return of principal, and are protected by the Federal Deposit Insurance Corporation (FDIC) for up to $250,000 per account registration. (For more information, visit FDIC.gov.)

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U.S. Government Securities Savings bonds and United States Treasury Securities are backed by the full faith and credit of the U.S. Government. They may pay a stated interest rate or be purchased at a discount of face value. There are many strategies that can be used to generate income with these instruments. Interest income from Treasury bonds is generally exempt from state and local income taxes, but is subject to federal income taxes.

Having the financial security you need to enjoy retirement takes planning and hard work. All of these investment choices can provide a regular stream of income over time, so you can count on payments to help you meet the challenges of an uncertain environment. Consider working with a financial professional who can help you find the best financial strategy for you based on your financial situation and goals.

Daniel Martin, CRPC, APMA, is a Financial Advisor and an Associate Vice President with Ameriprise Financial Services, Inc. in Campbell, Ca. http://www.ameripriseadvisors.com/ daniel.x.martin/ or call (408) 963 2280. Ameriprise Financial and its representatives do not provide tax or legal advice. Clients should consult their tax adviser or attorney regarding specific tax issues.
2013 Ameriprise Financial, Inc. All rights reserved.

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September/October 2013

Wellness Matters 15

Garlicky Lemony Chicken

Ingredients
2 Tbsp grated lemon rind 4-5 cloves garlic, crushed 2 tsp Bragg liquid aminos 1/2 cup fresh lemon juice 2 tsp paprika 4 boneless, skinless chicken breast (3 oz.) Cooking spray Salt, pepper, garlic powder 4 sprigs Italian parsley 4 onion slices (sliced in thick rings) Heavy duty aluminum foil

Directions Cut 4 rectangles of heavy duty aluminum foil, each about the size of 1/2 a standard cookie sheet. Spray the four large rectangles with cooking spray. Combine the first 5 ingredients (this can be done in a blender). Place chicken breast in center of each foil square; brush with lemon/garlic mixture, then sprinkle with salt, pepper and garlic powder. Place aslice of onion and a sprig of parsley over each. Fold up aluminum into a loose, square packet and crimp edges tightly to seal well. Place in a shallow bakingdish or on the grill in oven. Bake at 350 degrees for about 50-60 minutes,depending on the size of each chicken piece. Serves 4 Counts as: 3 Proteins

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Business Therapy
By Susan Schwarz

Starting a business: Have you got what it takes?

post on LinkedIn asked: How much do you need to start your own business? My answer: Enough money. And more than enough of everything else. Figuring out the money part is easy. You can estimate costs for things such as a website, office space, goods, licenses the hard costs youll have running your business. No problem there. The hard part is knowing if youve got what else it takes to begin your venture: Guts. Focus. Dedication. Determination. Strength. Those resources are harder to measure, and more critical. You can always borrow money. But if you dont have a compelling vision for your company a profound motivation behind your

business -- no one is going to be able to give it to you. How do you know if youve got the goods? Much the same way you know when youve met the right partner. You just know. Its a gut feeling that comes on strong and keeps getting stronger. Youll probably be excited and start talking about your plans. When you do, people are going to express their doubts about you and your idea. Thats good. You want them to. You want them to look at your idea and poke it, prod it, stick it and kick it. Best to put yourself to the test early and see if you crumble. If you do, the sooner you find out, the better. But, if you can stand strong and move ahead while others suggest you should hold back, then chances are good that youve got what you need to make it. (Its not about being blind or bull-headed. Its about your staying true to your commitment to find a way.) Heres the real kicker: That great idea of yours? It doesnt really matter if its bril-

liant or b-s. Because if you believe in it, if the dream calls you and you feel compelled to answer, then you will find a way to make a space for it in the world. But what if you havent gotten the call? What if youre at the beginning, the middle or even nearing the end of your career, and youre still wondering, is this what Im supposed to do? If thats you, ask yourself this question: What inside me is saying that what I am doing and who I am is not enough? Be honest with yourself. Be gentle with yourself. And what you will most likely see is that you have all, and exactly, what you need. 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. Reach Susan at Susan@youwhobranding.com or 650 345 4944

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Wellness Matters 17

Wellness Resource Directory

Allow 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

Hart for Health Weigh Less, Live More

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 Daniel.X.Martin@ampf.com. www.ameripriseadvisors.com/daniel.x.martin. wwww.ameriprise.com
Alternative Way Fitness In-Home Fitness Training

Kathy 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 County Health Insurance Counseling and Advocacy Program

Helping 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
Barbara Sabol Rosasco, Financial Advisor www.BarbaraRosasco.wrfa.com

HICAP 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.org 650.627.9350/1-800.434.0222
Jacklyn Kurth Orthodontics Orthodontics/Dental Health

Waddell &Reed, Inc. Financial Well ness: The balance between living responsibly today and planning wisely for tomorrow. 1875 South Grant Street, Suite 750, San Mateo, CA 94402. Phone: (650)349-2274 x142. Fax: (650)349-0363 www.BarbaraRosasco.wrfa.com Email: bsabolrosasco@wradvisors.com
Butterfly Yoga The Art of Transformation

Our 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 94404 www.jacklynkurthorthodontics.com 650.592.4850 & 650.525.9440
Peninsula Jewish Community Center (PJCC) Fitness, Aquatics, and Community Center

Our 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
Every Woman Health Club, Inc. www.verywomanhealthclub.com

The PJCC partners with organizations around the Peninsula to build a more caring and connected community. The awardwinning PJCC offers life-enhancing programs for people of all ages, faiths and backgrounds. 800 Foster City Blvd., Foster City, CA 94404 www.pjcc.org 650.212.PJCC (7522)
Jonathon E. Lee, DDS, Brian D. Lee, DDS, MSD, & Christian Yee, DDS

Every Woman Health Club is a unique women only health club providing a fun, safe, supportive community for women of all fitness levels. Every Woman Health Club wants every woman to experience health from the inside out. 611 Jefferson Avenue Redwood City, CA 94063 650-364-9194
Susan Gold, Certified Hypnotherapist Hypnotherapy

Specialists 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 Program

Gain 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

Lite 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

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Wellness Resource Directory

Massage Envy Campbell Be sweet to your feet Serenity Chiropractic Understanding and help

with 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 Arts

Dr. 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 serenitychiro@sbcglobal.net 650-949-1089
Serenity Wellness for Women Professional Colon Hydrotherapy (Colonics)

Next 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 Wellness Health Coaching

Specializing in Digestive Wellness and Detoxification, we offer gentle, effective colon cleansing with the stateof-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

Health 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

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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

Call 650.851.4747 to schedule a meet and greet with a Village Doctor today!

INTERNAL MEDICINE PEDIATRICS EMERGENCY MEDICINE WELLNESS STUDIO

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