wellness matters november december 2013

WELLNESSThe Art of Living WellNovember/December 2013 • vol 9

A Daily Journal Publication

Matters

www.mattersmags.com

The importance of family timeHow to handle holiday stressThe benefits of giving back

The gift of wellnessTo a lot of people, the holiday season means one thing – stress.

There’s too much to do, too many people to see, and too many things going on.

We have family commitments, presents to buy, and a lot of us worry about which charity deserves our time or money. Even fun times can stress us

out as we try to figure out what to do about all the food at these holiday parties.

There is a lot to love about the holiday season, but we need to get past all these stressors and get back to enjoying it fully.

In this issue, we have explored all these issues, and we’ve put together articles focusing not only on holiday stress, but also on the benefits of family.

Inside, you will find articles exploring how family time and giving to charity can make you a healthier person.

We’ve got tips on how to bake delicious foods in a healthier way, so that you can enjoy those parties without worrying about what’s going into your body.

So, as you browse our magazine, please remember the things we love about the holiday season. Focus on enjoying the time you have with the people who mean the most to you.

Yes, there is a lot going on, and there are a lot of pressures on your time. But ultimately, you are the one who gets to decide how you will react to it all.

It doesn’t have to stressful.

Be well!

Justin RaisnerManaging Editor

From the editor

Features:Holiday stress?Use your common sense(s)By Bobbi Emel page 8

Family time is good for youBy Jenna Chambers page 9

Giving back benefits the giver and the receiverBy Rachel Schuster page 14

Staying fit during the holidaysBy Lucy Sanna page 19

Wellness gift guide page 20

Columns:Business Therapy The perfect gift for friends and clientsBy Susan Schwartz page 4

Mindset MattersYour mindset can lighten your holiday loadBy Susan Gold page 5

21st Century WellnessThe truth behind belly fatBy Courtney Jonson page 6

The Village DoctorHaving a health holiday seasonBy Dr. Eric L. Weiss, MD page 12

You’ve Got to Move ItThe family that plays together, stays well togetherBy Linda Oberstein, MD page 13

Recipe:Turkey & Quinoa Stuffed Bell PeppersLite for Life page 16

Nutrition MattersDelicious and nutritious: Tips for tasty, healthier holiday treatsBy Lauren Picciani page 17

Wellness Resource Directory page 18

3 WellnessMatters November/December 2013

WELLNESSThe Art of Living WellNovember/December 2013 • vol 9

A Daily Journal Publication

Matters

www.mattersmags.com

The importance of family timeHow to handle holiday stressThe benefits of giving back

Cover: DJ Designers

Managing EditorJustin RaisnerCreative DirectorNicola ZeuzemAdvertising DirectorCarol RaisnerAdvertising Representatives Joan Dirstine Marcie Shapiro

PublisherJerry Lee

Co-FounderCassie Schindler

Contributing & Guest Writers Jenna ChambersBobbi Emel, MFT Susan Gold Courtney Jonson Lauren Picciani

Lucy Sanna Rachel Schuster Susan Schwartz Dr. Eric Weiss

Business Office800 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:[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

Business TherapyThe perfect gift for friends and clientsBy Susan Schwartz

If you’re like most Americans, your life is soon to dissolve into a frenzy of list

making and gift shopping. While helping to keep the economy

afloat may make you proud, endless hours shopping can significantly im-pact your ability to do that other thing you need to do - work.

Imagine how wonderful it would be if you could find the perfect gift – without having to trudge through stores, or troll online. Imagine how rewarding it would be to give each person on your list some-thing you knew they’d treasure forever.

You can.In the spirit of the holidays, I offer this

suggestion of a unique gift you can give to each person on your list –- family, friends and even clients – that is guaranteed to fill every one with delight.

This year, instead of spending hours shopping for presents, why not invest a few minutes giving the people you care for your presence. That’s right – your pure, full, unadulterated attention. Now that’s a gift!

Think about it. How long has it been since someone gave you even a few sec-onds of their complete attention? How

long has it been since you felt truly seen, heard and understood by anyone?

And have you been on the giving end lately? When was the last time you were able to be present for someone else with-out interruption or distraction?

Obviously, it’s challenging. Inescapable technology makes it difficult to be in one place at once. We’ve learned to develop always-on awareness, multi-task and run endless conversations in our heads even when no one is talking back. You can put the phone on vibrate and step away from the computer. But turning off your head? Tough.

That’s what makes giving another person your attention so valuable. Real, personal attention has become the rarest thing in the world.

(What is social media but millions of people simultaneously screaming “Hey! Look at me!”)

Offering someone your unadulterated attention is a good start. Now, to make it extra special, add to it the gift of your appreciation.

Begin with some personal contact (something other than a text). Say you want to arrange a time to get together, face to face. Choose a time and place where you will (choose) not to be interrupted.

Begin with a couple of casual ques-tions. Really listen to what he or she has to say. Be fully present. Then, say why you wanted to meet: because you want to this person know what he or she means to you. Share how he or she’s impacted your life in the past year. Why he or she is special to you. What you find wonderful about who he or she is.

If you want to do something that he or she truly will never forget, write your thoughts in a card or letter, so he or she will be able to experience your presence again and again.

If this sounds scary, time-consuming and intimidating, you’re right. It could be. And that’s another part of your gift. It takes courage, generosity and vulner-ability to be let someone see who you really are. And that’s not something most people are willing to do.

Okay, you say. I can maybe see doing this it for family and friends. But clients?

Yes. Clients, too. Who would you rather do business with? The person/company who knows exactly who you are – and takes time to make it clear they value your relationship? Or, the one who sends out another tchotchke stamped with their name that you’ll look at for two seconds before stuffing it in a drawer?

If giving everyone on your list your presence sounds like a lot to ask, try starting with one or two. I suspect you’ll find that you want to keep going.

If you’re not sure – test it out. You don’t even have to wait for the holidays. You can start right now. Your presence is a gift you can give every day of the year.

Now, start making your list. Who deserves some presence from you? •

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 [email protected] or 650 345 4944


By Susan Gold

Every week, the teacher of my Mon-day evening novel writing class

begins by asking, “Did everyone write this week?” Usually, the proud yeses are easily outnumbered by the sheepish no’s.

At last Monday’s session, she chal-lenged the slackers. “Just coming to a class once a week won’t develop your craft. You have to write.”

“It’s just so hard to find time,” one of the aspiring novelists said. There were a lot of expressions of assent around the room.

But the teacher offered no pity: “If writing your novel is important to you, you have to start saying no to other demands on your time.”

Many of us find it hard to carve out time for personal projects or goals that are important to us because we don’t know how to set limits on our commitments. This is particularly true during the holiday season, when there is far more pressure than usual to meet others’ expectations.

Saying no to our partners and other family members can be especially dif-ficult, because they are our priority, and it’s hard to put our needs before theirs. However, habitually neglecting our own needs can lead to resentment that puts strain on our relationship with loved ones.

Because our personal growth depends on having sufficient time and energy, it’s crucial to develop a mindset that allows us to say no with-out feeling guilty. I am reminded of a effective strategy that I came across it in the book, Co-Active Coaching by Laura Whitworth, Karen Kimsey-House, Henry Kimsey-House, and Phillip Sandahl.

To help develop the proper mindset for balancing your needs with the expectations of others, practice using this sentence frame: When I say yes to ___, I say no to___.

For example, “When I say yes to that weekend lunch date, I say no to a quiet afternoon working on my per-sonal project.” It’s harder to automati-cally say yes when you are mindfully aware of what is at stake.

It can be helpful to have a list at hand to remind you of what you are sacrificing when you don’t set limits

Here are some ideas:•making progress toward my personal

goals• finishing a project

• having balance in my life

Another good strategy is to rehearse your no’s

ahead of time:• I’m feeling overcommitted right now,

and I’m sorry I can’t make it.

•As much as I’d like to pitch in, I have to refuse this time.

• I’m sorry, but I’m already overextended, and I want to make sure I have time for my family.

•Don’t feel pressured to respond immediately to an invitation or request. You can simply say, “Let me get back to you after I check my calendar.”

The holiday season pushes many emotional buttons, leaving us feeling more vulnerable to stress and making it even more important to spend time on personal activities that replen-ish our goodwill and energy. Giving yourself permission to say no means saying yes to what is most important to you. •

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.

Mindset Matters Your mindset can lighten your holiday load


21st Century WellnessThe truth behind belly fatBy Courtney Jonson

Are you someone that can’t seem to lose that uncomfortable, unwanted

fat around your waistline?Does it seem like no matter what

you do, trimming your mid-section is a never-ending battle?

Belly fat is one of the most com-mon complaints driving women into my office. The truth is that belly fat is very different than fat found in other places like the hips, thighs, and legs.

When it comes to belly fat, it’s important to understand the role of fat storage hormones. The reality is that if these hormones are not balanced, it won’t matter how many

calories you count or how hard you work-out.

Understanding FAT STORAGE Hormones

Insulin - the fat storing hormone pro-duced to control your blood sugar.

Basically, the more sugar you consume, the more insulin your body produces. High levels of insulin are not only oxidiz-ing and inflammatory, but also they are associated with weight-loss resistance - especially around the waist.

Cortisol - an adrenal hormone pro-duced when you are under stress.

Persistently elevated levels of cortisol are linked to increased storage of

abdominal fat. Understand that a busy, hectic lifestyle is stressful.

More coffee, more errands to run, more projects to complete, eating the wrong types of food, and even too much exercise and physical stress can work against you when you are trying to slim down.

Your body metabolizes, digests, and does its checks and balances when you are relaxed, calm, and resting.

Leptin - the satiety hormone that tells you when you’ve had enough.

Because fat cells secrete leptin, over-weight people should never feel hungry. Unfortunately, the reverse happens. Excess fat secretes too much leptin, bom-barding leptin receptors on cells.

Eventually these cells shut down their leptin receptors to protect themselves. This is called leptin resistance - leptin can no longer get into the cells to deliver their message that the stomach is full and it’s time to stop eating.

In other words, insulin resistance, excessive levels of cortisol, and leptin re-sistance vexes the belly-fat person by pro-

eliminates stressfor the giver and receiver.

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moting fat storage and making it tough to lose weight. A simple blood test can measure most of these hormones. A saliva test is the preferred way to assess cortisol levels.

Ferret out food intolerances to re-duce fat-promoting inflammation

Chronic inflammation has also been associated with stubborn weight-loss. One of the most common causes of chronic inflammation is a sensitivity or intolerance to a food.

Many people have food sensitivities and don’t realize it. The most common sensitivity is to gluten, the protein found in wheat, spelt, rye, barley, and oats. A food sensitivity panel or elimination diet can tell you which foods are causing inflammation. Many people lose weight simply by removing the offending food.

Don’t forget to get your sleep Realize that poor sleep habits can

dramatically take its toll on your hor-mone balance. For instance, chronic sleep deprivation raises cortisol levels.

Cortisol tells the body it needs more energy to meet the demands of stress, which causes an increase of hunger and cravings. To top it off, sleep deprivation decreases leptin.

So it’s a double whammy, lack of sleep both increases hunger and in-hibits the ability to feel full. The result is a natural inclination to eat more, and more frequently. Adding insult to injury is that the body burns most of its calories during REM, the deeply restful stage of sleep when you dream.

Unfortunately, weight gain due to sleep deprivation doesn’t only happen slowly over time. Research shows just a few nights of sleep deprivation can pack on pounds. •

Courtney Jonson, L.Ac., specializes in Functional Medicine, a highly personal

system of care alternative to the frustrations of being treated in the main

stream healthcare system. Learn more at www.jonsonwellnesscompany.com

Our next issue will be out as we turn the calendar to 2014.

We’ve dedicated the next issue to making the new year a way to renew yourself. The goal is not resolutions, but rather revolutions.

As always, our recurring columns will provide practical tips to help you live your life well as we start fresh in 2014

Coming in January…


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Holiday Stress? Use your common sense(s)By Bobbi Emel

Did you know there’s a great way to calm yourself down during holiday

madness and really enjoy the season at the same time? It’s called grounding.One of the main reasons we experience stress during the holidays is because we are thinking, perceiving, and yes, per-haps even ruminating, about presents to buy, food to prepare, and making everything just perfect.

Of course, thinking, perceiving, and ruminating are all located in the mind. We get so caught up in what’s going on “out there” (our minds) that we forget about what’s happening “in here” (our bodies).

Grounding helps bring us back to what is happening in the current mo-

ment by utilizing our five senses. This has two delightful effects during the holidays: It helps to give our busy minds a break, and we get to really indulge in the pleasures of the season.

Here are some suggestions for grounding yourself during this busy time of year:

Smell Take a big breath in through your nose, noticing what you smell. If you’re inside, do you notice the scent of the Christmas tree, the pie in the oven, or the cookies on the counter?

If you’re outside, see if you can smell the nip in the air or the scent of the turning leaves.

Sight Notice the way the Hanukkah candle flickers and dances when some-one walks by.

Keep your eye on one snowflake as it floats softly from the sky to the ground.

Sit quietly for a moment and really see your family and the people at your holiday party.

Touch When you are in your kitchen and feel the stress rising, stop for a mo-ment and put your hand on the kitchen counter. Notice how cool it is, how smooth.

Hug your child and feel the texture of her clothes and the warmth of her body.

While wrapping presents, pay at-tention to how the paper feels on your fingertips as you make a crease. Notice the stickiness of the tape as you apply it.

Take a deep breath in and feel your chest and belly expand. Notice your skin as your clothes gently rub against it on your exhale.

Hearing Listen to the difference in people’s voices around the holidays. Do you notice a tinge of excitement? Anxiety? Joy?

During holiday meals, listen to the buzz around the table, the clinking of dishes, the sounds of gustatory delight.

After a holiday get-together, sit in your favorite chair and notice the more subtle sounds of the clock ticking, the crackle


of the fireplace, the hum of the heater, and the particular creaks and noises of a house settling in for the night.

Taste I saved the best for last! There’s nothing like the taste of the holidays, but how often do you actually take the time to savor it?

This year, feel the texture of the latkes on your tongue. Notice the smooth creaminess of the pumpkin pie and the hint of cinnamon on your tongue.

How does that eggnog feel on your lips? And what do your lips taste like when you lick the delicious concoction from them?

There are so many sights, sounds, smells, feelings, and tastes of the season that we let pass by. This year, enjoy them more by really noticing them. I know you’ll also find that your stress level will decrease as you find yourself not in your head, but in your body and in the moment. •

Bobbi Emel, MFT, is a psychotherapist who helps people bounce back from life’s significant challenges. Read more of her

writing at www.thebounceblog.com

By Jenna Chambers

Hanging ornaments on the Christ-mas tree, putting the lights up,

volunteering at soup kitchens, lighting the menorah, dressing up in ugly sweaters and decorating the ginger-bread house. ‘Tis the season to being surrounded by the ones you love and relishing in these warm, fun, senti-mental, and sometimes wacky family traditions.

As families prepare for the holiday season, incorporating their traditions and spending quality time with one another, they are building memo-ries that not only bring them closer together, but also connect and unify them as a family.

“The key word is family cohesion,” said Dr. Richard Renfro, clinical psychologist and adjunct professor at

DePaul University Psychology Depart-ment. “Creating positive memories through holiday traditions can only serve to strengthen family cohesion which in term can decrease psycho-logical distress in the individual.”

Research and studies show that de-veloping a deeper family unit through things such as rituals and traditions during the holidays and beyond is just as important as maintaining a bal-anced diet or getting the right amount of exercise.

More friends and family connec-tions is a recipe for longevity and a healthier life according to a study con-ducted at Brigham Young University and the University of North Carolina at Chapel Hill.

Researchers kept track of the social interactions and habits of more than 300,000 men and women and found

continued on page 10

Family time is good for you


that people who have stronger social relationships with friends and family have on average a 50 percent decreased risk of dying over time than those with weaker social connections.

The study showed that those with stronger family relationships were more likely to live a longer life than those with poor social relationships. The benefits of having close relationships study findings remained the same regardless of age, gender, health status, and causes of death.

“Of course just spending time together is not the only answer,” Renfro said. “But building family connections also means improving family problem solving skills and family communications skills which is strengthening the individuals coping and communication skills which in turn should impact well-being and personal health.”

Spending time with your loved ones and building stronger connections, whether biological family or chosen fam-ily, is proven to be good for both mental health and physical health from encour-aging healthier eating habits to decreas-

ing loneliness and reducing stress levels. Researchers at Brigham Young Univer-

sity reported that our relationships help us to cope with stress as we encounter dif-ferent situations throughout life and know that we have people who we can turn to and count on during times of need.

While some might argue that be-ing around family can create a stressful

atmosphere, psychologist have found that engaging with family members, particu-larly mothers, can significantly reduce stress levels.

Seth D. Pollak, a psychology professor at the University of Wisconsin-Madison, and

colleagues conducted a study that revealed that young girls who spoke to their mothers after participating in high stress situations — giving impromptu speeches or doing math problem in public — were soothed by their mothers hug or voice over the phone.

The children who got the chance to speak to their mothers following their stressful occurrences showed increased levels of oxytocin, a neurotransmitter believed to dampen hormonal stress, compared to those who did not get the chance to interact with their mothers. The study takes into account that this may depend on the mother.

Family Time from pg 9


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According to Time Magazine, recent lab studies have shown that in the event of a stressful situation, blood pressure and heart rates will not increase as much when people are with a person who is close to them.

Increases in depression and loneliness demonstrate a strong correlation with the decrease of family connection includ-ing communications and spending time together as well as disengaging in social activities with friends.

Supportive social networks found in families and friendships contribute posi-tive effects to a person overall well being by increasing the feeling of security, self-worth and sense of belonging. Engaging with loved ones, whether it’s during a holi-day, birthday celebration or simply having dinner together bonds a family and helps fights the feeling of loneliness.

Special events that incorporate tradi-tions, such as birthdays and holidays, are important in building a family connection because they ensure that quality time is being spent with one another.

Holidays traditions, vacations and reli-gious services are good examples of family bonding time and though these things are important social activities, building a deeper family connection is not exclusive to those special events.

Spending time with family can begin simply in the comfort of one’s own home around the dinner table. The meal, small or large, is less important than the conver-sation surrounding the dinner table and the interaction family and friends.

Families are encouraged to eat meals together regularly, as is not only contrib-utes to building a deeper family connec-tion but also promotes healthy eating habits and decreases intake of unhealthy foods.

The American Academy of Pediatrics reports that regularly engaging in fam-ily meals is a factor that reduces risk of childhood obesity, the development of eating disorders, and substance abuse in adolescents.

Friends and family also have one of the biggest influences on your physical

health. The Edelman Health Barometer global survey study, consisting of more than 15,000 people from 12 countries, found that close social relationships have a positive impact on your health status.

Researchers reported that 43 percent of participants believe that their friends and family have the most impact on their health lifestyle while more than a third believe that friends and fam-ily have the most impact on personal nutrition.

Those closest to us have an influence on our eating habits, whether it is posi-tive or negative, exercise routine, and sleep patters. Friends and family en-couragement to eat healthier, get more rest or visit the doctors directly impacts our physical health and lifestyle.

All of the unique ways that families celebrate the holiday season makes for the perfect atmosphere to create long lasting memories while spending qual-ity time together and overall improv-ing their well being. •


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

Having a healthy holiday seasonEric L. Weiss, MD

Q: I always look forward to the holidays. I get excited to spend time with visiting family, get down-time with my teenagers and celebrate our many blessings. But the closer the holidays get, the more overwhelmed I get by the chaos of having so many people around and I turn into the stressed-out version of me that my family & I dislike. Help!

A: Indeed, the holiday season can bring the opposite of joy, delicious meals, and mistletoe opportunities. It is common for depression and anxiety to flair as we roll in to the end of the year.

Perhaps the most important and healthy strategy is to recognize and acknowledge the season, and begin getting things on the calendar way before Turkey Day. Taking care of things while they are still “important, but not urgent” goes a long way to not feeling overwhelmed.

And don’t be shy about asking for help, particularly from those teenagers and other family in the household.

Lastly, make sure that you’re taking care of yourself as well – the standard ad-vice applies: get plenty of sleep, exercise regularly, eat healthy, and see friends.

Taking good care of yourself will go a long way towards helping you stay the calm and loving person that you and your family like to spend time with!

Q: I’m generally a bit of a Worry-Wart, but I can really get myself worked up during the holiday season. Is this normal? How can I relax more and actually enjoy this time of year which is supposed to be fun and family friendly?

A: It is normal to feel anxious periodi-cally, particularly during stressful times, but if you find yourself feeling anxious day after day, even when there is little to worry about, you may be suffering from Generalized Anxiety Disorder, or GAD.

Generalized Anxiety is more common than you might believe, roughly 7 mil-lion Americans have symptoms of GAD, and it affects nearly twice as many women as men.

Fortunately there are many steps that you can take to control your symptoms and move on to enjoying a happy and less stressed life.

GAD can cause both physical and emotional symptoms. The main symp-tom is a constant and exaggerated sense of anxiety, often over seemingly ordinary things.

Your body can also be trying to tell you that something is not right by expressing headache, muscle tightness, nausea, abdominal cramps, or even diarrhea.

There is no simple blood test for GAD, but being open and honest with your doctor will help him or her with a diagnosis.

Fortunately, there are many ef-fective treatments for generalized anxiety. Working with a psychologist or psychiatrist via “talk therapy” can be very helpful, particularly if cog-nitive behavioral therapy, or CBT, is employed.

Hypnosis, a kind of self-directed motivation, can be very effective. Often your provider will suggest a course of mood stabilizer medication, or antide-pressant.

Newer medications still take many weeks to work, often up to six, but are safer and have fewer side effects than most of the older medications.

You might consider such medication as a “bridge” to a time when the skills you learn in your talk therapy sessions can be put in to action.

Lastly, I must stress all of the “healthy” choices that we can make every day are more important than any medication or talk therapy session. Making sure that you prioritize enough sleep, some regular exercise, and a rea-sonably healthy diet are very important. Some may reach for that evening cocktail to “take the edge off,” but alcohol is a depressant all by itself, and it also pre-vents antidepressant medications from working effectively. It impacts your sleep quality, so there are healthier choices to be made on those stressful days. Let me again recommend being honest with yourself and your physician, and acknowledging your anxiety. Doing so will be the first step towards choosing one, or several, of the many effective therapies, and then being able to finally enjoy the holiday season! •

Happy, and healthy, holidays to all!

The Village Doctor


Move itThe family that plays together, stays well togetherBy Linda Oberstein, MD

As a child of the seventies, every afternoon after school, my friends

and I couldn’t wait for the best part of the day. We’d hop on our bikes and race around the neighborhood, legs pump-ing and hair flying in the wind. Maybe we’d stop at the playground for a quick game of tetherball or hopscotch, but mostly we loved doing anything that kept us busy and moving. Hours later, alerted by the flickering street lights, we’d return home for dinner, happy and exhausted.But that was then.

These days, with two young kids of my own, I could never imagine telling them, “Just go ride your bike and be sure to come home for dinner.”

Not only am I nervous about letting them loose unsupervised, but the truth is, they would much rather sit at their computer playing the latest game du jour.

Unfortunately, this is the trend in to-day’s world. Kids have become much less active and as a result, are at a high risk for obesity and its associated health issues.

These include conditions normally identified with adulthood, such as car-diovascular disease, high blood pressure, sleep apnea, and pre-diabetes. According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in children and tripled in adolescents over the past 30 years.

As a physician, I’m all too aware of the health repercussions that can result from a sedentary lifestyle. And so, a few months ago my husband and I started exploring ways we could incorporate exercise into our family activities. We divided our ideas into two lists: those we complete in one hour, after school, and longer ones to save for weekends.

The result has been a resounding suc-cess. The kids are discovering a whole new level of fun that has nothing to do with a mouse and monitor, and every-one has come to anticipate our “family time,” which includes:

“American Bandstand” in the living room. Each family member gets to select their three favorite songs and we dance until we drop from exhaustion (and often, the giggles)

Jump rope and hula hoop marathons in the backyard: who can last the longest?

Neighborhood scavenger hunts with par-ent/child teams

Games like “Simon Says,” shooting hoops, miniature golf, and sack races

And our favorite family activity? Riding our bikes throughout the neighborhood, with our legs pumping and our hair flying in the wind, returning home happy and exhausted.

Just like the “good old days.” Only now (shhh, don’t tell the kids), we know we’re staying fit, too. •

Linda Oberstein, MD, is an internist at

the Mills Peninsula Division of Palo Alto Medical Foundation in Burlingame and

a Board Member of the Peninsula Jewish Community Center (PJCC) in Foster City.


Giving backbenefits the giver and the receiver By Rachel Schuster

As the holiday season approaches, Bay Area residents will flock to toy

drives, blood drives, gift wrappings, and soup kitchens to show that they care. Many people want to do something to solve the problems of the world, such as poverty or hunger, and there are many ways and reasons to do so.

But what compels us to do these things? To give our service to individu-als whom we don’t actually know that much about?

More importantly, when we volunteer time and resources, are we trying to help them, ourselves, or both?

Bay Area psychologist Dr. Eleen Farzaneh said, “Kindness and help-

ing others essentially makes the giver feel better emotionally. It makes the individual feel more connected, less anxious and depressed.”

Some people often have the need to fill an emotional void in their life and turn to charity to do so.

Showing care to others without expect-ing to receive anything in return can re-lieve stress and create a sense of nirvana.

“In fact, brain research provides ev-idence that acts of kindness activate the part of brain associated with posi-tive emotions,” said Farzaneh. “The giver ultimately becomes happier.”

A study made by the University of Or-egon investigated how donating money to a cause affects the brain.

In the study, the researchers gave subjects $100 and monitored their brain activity via functional magnetic resonance imaging ( fMRI), which ob-serves the blood flow in the brain to detect areas of certain activity.

The subjects were shown their newly obtained $100 being transferred from their

account directly to a food bank’s account. Pleasure areas of the brain - tradi-

tionally stimulated by food, sex, sweets, shelter and social connection - were significantly activated in reaction to the charitable deed.

In the second part of the study, the subjects were given the option to do-nate the money.

For those who chose to willingly make the donation, the effect was even greater.

Some people have chosen volun-teering or other social work as the center of their lives, believing that they can do more for the world by placing themselves in situations where their efforts can directly be seen and makes a difference.

Having money or financial security is not a barrier to charity. Take monks for instance; a monk will dedicate his life to serving all other living beings, while living with the bare essentials.

On the other end of the spectrum are people like those who sit behind the Bill and Melinda Gates Foundation.


Bill Gates is the world’s wealthiest business magnate, investor, programmer, and inventor. He is also one of the world’s leading philanthropists. He gives away large sums from his vast accu-mulation of wealth to essentially achieve the same goal as the monks; helping others.

Most members of the Bay Area are somewhere between these two extremes, and they can absolutely make a differ-ence, too.

The most common and simplest way to do so is through donations, but such donations do not always have to be in the form of money.

Nearly everyone has something that he or she no longer needs, but that another person could benefit from, like clothes and shoes that don‘t fit anymore or old books.

Another avenue for giving back is through the offering of time or skills rather than physical goods, like tutoring at a commu-nity recreation center or volunteering at a home for the elderly.

These actions are often needed just as much, if not more, and are sometimes more emotionally rewarding.

Each individual has a chance to experience the happiness of helping others by finding ways to give back to the com-munity.

People should not deprive themselves of the things they need, but whatever extra is available to give can be beneficial emotionally, psychologically, and spiritually to both the giver and the recipient. •

Charity IdeasHandsOn Bay Area: Participate in high-impact, group-based volunteer projects focused on education and literacy, HIV/AIDS, health and aging, homelessness and hunger, and the environment.

Second Harvest Food Bank: Donate, sort, and deliver food to multiple sites while promoting hunger awareness.

Salvation Army: Donate clothing, household items, and furniture.

Kiwanis Club: Members stage nearly 150,000 service projects and raise nearly $100 million every year for communities, families and projects.

American Red Cross: Donate blood or money to help people affected by disasters big and small, as well as provide for local Red Cross programs and services in your community.

Goodwill: Mentor youth, lend your job skills, prepare taxes for people with low incomes, help veterans and military spouses find career success, and donate.

Ronald McDonald House Charities: Help families by cooking, hosting, listening, nurturing, or by simply being there and helping out in any way.

Teens for Jeans: Donate old pairs of jeans for homeless teens

Toys for Tots: Donate new, unwrapped toys in collection boxes positioned in local businesses.


Turkey & Quinoa Stuffed Bell PeppersIngredients:6 tri-color medium-size bell peppers1 pound turkey, ground Olive oil spray1 small yellow onion, chopped 3 cloves garlic, minced 1 zucchini, finely chopped1 (15-ounce) can tomato sauce 3 Roma tomatoes, pureed 1/8-teaspoon cayenne pepper 1/8 teaspoon dried basil 1/8 teaspoon dried oregano 1 cup cooked quinoa

1 cup Cabot Creamery 75 % reduced fat cheese, shredded

Directions: Heat oven to 350 degrees.

Remove bell pepper tops, seeds and membranes and rinse. In a deep stockpot, bring 6 quarts of water to a rolling boil, and then put in peppers. Cook until slightly tender but not limp, about 5 to 6 minutes.

Spray a pan with olive oil. On medium heat, cook ground turkey, stirring occasionally, until brown; drain off excess liquid. Return to stove and add onions, garlic, and zucchini. Cook for 8 minutes. Add tomato sauce and the remaining in-gredients, except cheese. Cook until hot, stirring frequently.

Fill peppers with cooked mixture and stand upright in an ungreased 8- by 8-inch square baking dish. Cover and bake for 35 minutes.

Uncover, add cheese, and bake peppers for15 more min-utes. Serve with tops if desired.Serves 6. Count as: 3 Proteins, ¼ Starch, 1 ½ Veggies


Nutrition MattersDelicious and nutritious: Tips for tasty, healthier holiday treats

By Lauren Picciani

Tis the season for baked goods. No denying they taste great, but oh, the

flour and the sugar – so full of empty calo-ries, never mind the havoc they can wreak with your energy, mood and waistline.

Now I’m not here to be a killjoy. I’m here to tell you that, when you’re the baker, you can do better. Much better. And you don’t have to sacrifice taste. On top of that, you can forget the guilt, know-ing that your sweet treats pack a powerful punch in nutrition. Here are my top two tips for creating holiday treats you can feel good about.

Swap your sweetenerBooks have been written about the

dangers of processed white sugar. Suffice it to say that any steps you take toward eliminating it from your life will go a long way toward better health.

If you choose, you can go sugar- and calorie-free with stevia. About 200-300x sweeter than sugar, stevia extract is derived from the stevia rebaudiana plant, and it is available in both liquid and powder. I find the liquid is excellent in beverages, sauces and icings.

As a powder, stevia consumes much less volume than sugar, so you will need recipes adapted for its use. In terms of brands, I like NuNaturals (some others can be bitter or leave an aftertaste). Re-sources for baking with stevia abound.

On the other hand, if you don’t mind the extra calories and can handle the natural sugars without ill effects, you can gain nutritional value and health-promot-ing properties from moderate amounts of minimally processed natural alternatives to white sugar.

Honey, for example, is a source of trace minerals, as well as vitamins B2 and B5, and it has both antioxidant and antibacte-

rial properties (use raw, unprocessed honey for maximum benefits).

Maple syrup is a very good source of manga-nese and zinc and also contains trace minerals like calcium, potassium, magnesium and iron. The glycemic index (indicating how fast a substance raises blood sugar) for both honey and maple syrup is lower than sugar.

Agave nectar has an even lower gly-cemic index, however, nutritional value depends greatly on the quality of the product – less processing is always better, which is why I like Madhava’s raw agave nectar.

An alternate to the wet options above, a dry, granulated, natural whole-food alternative is coconut palm sugar. It has a low glycemic index; it contains potas-sium, magnesium, zinc and iron, as well as many B vitamins and amino acids; it can be used as a 1:1 substitute for sugar; and unlike some other dry options, such as date sugar, it rapidly dissolves in liquids and batters.

Find a new flourWhite flour is no better than sugar in

its effects. The simplest change you can make for more nutrition in this category is to use 100% whole wheat flour. That said, many are sensitive to the gluten found in grains such as wheat, rye and barley, mak-ing gluten-free options a better choice. Yet, be aware that many gluten-free flours are not powerhouses of nutrition and can also negatively impact blood sugar.

Good choices are lower-carb, gluten-free options with nutritional value. More specifically, my favorites are almond flour, which is a good source of protein, healthy fats, vitamin E, calcium, magnesium, po-tassium, iron and zinc, and coconut flour, which is high in both protein and fiber.

You can also mix in varying amounts of ground flax or chia seeds, which are both excellent sources of fiber and essential fatty acids (particularly omega-3’s, which are missing in the typical American diet).

Flax and chia also offer protein, B vitamins and varying levels of important trace minerals.

Additional gluten-free options include bean flours, such as garbanzo and soy; grain flours like millet, corn, oat, rice and teff; seed flours like quinoa and hemp; and nut flours like the above-mentioned almond and coconut, as well as chestnut.

Flavors, textures and other properties of white flour substitutes vary.

Remember, you are what you eat. Don’t be afraid to experiment with new ingredi-ents. You’ll eventually get the knack and find your favorites. I recently tweaked a favorite brownie recipe using coconut sugar at 50% less than the called for amount of white sugar, 88% dark choco-late, raw cocoa powder, and 50-50 almond and gluten free flour. Topped with some raspberry sauce sweetened with stevia, it was delicious.

I encourage plenty of lean, clean pro-teins, healthy fats and fruits and veggies all of the time. But when you do indulge, I think you’ll find great joy in making it both delicious and nutritious. Happy holidays! •

Lauren Picciani is a local Health & Nutrition Consultant and freelance writer. She has her MA from Santa

Clara University in Counseling & Health Psychology, 15+ years experience

motivating individuals and groups in the corporate arena, and she is currently

attending Bauman College of Holistic Nutrition & Culinary Arts. If you have

comments or ideas for future columns, Lauren can be reached at:

[email protected].

Stevia Conversion Chart1 Tsp Stevia (powdered) = 1 Cup Sugar 1 Tsp Stevia (Liquid) = 1 Cup Sugar ½ Tsp Stevia = 1 Tbsp Sugar 6 Drops Liquid Stevia = 1Tsp Sugar A Pinch of Stevia = 1Tsp Sugar


during the holidays By Lucy Sanna

As much as you might enjoy

spending time with friends and

family over the holidays, all the

preparations, travel and good

times together can put a huge

dent in your exercise routine.

Holidays can be stressful, and

because exercise reduces stress,

you need it even more.

With a little up-front planning, you should be able to get the physi-

cal workout your body craves, which will help you relax and enjoy time with friends and family even more.

Work out as you goWhile traveling, it’s easy to lose sight

of fitness. You’re typically confined to small spaces and controlled by some-one else’s clock. But if you keep fitness in mind, you’ll find opportunities all around you.

On the trip, wear comfortable clothing and walking shoes so you can take advan-tage of any opportunity to walk or jog.

If traveling by plane, carry luggage that allows for brisk walks through terminals. Once on the plane, get out of your seat when you can and walk up and down the aisle. Stand in place and do some easy stretches.

If driving long distance, make fre-quent stops to get out and stretch.

When traveling by train, walk the cars. Get out at long stops and stroll around.

For working out in place, pack along a set of resistance bands.

Make time & spaceIf you’re hosting relatives at your

home or staying at someone else’s home, you’ll need to make adjust-ments to your routine.

When you’re with friends and fam-ily for days, it’s hard to find the time to get away. Try getting up before family activities begin and exercise on your own or with a partner.

If staying at someone else’s home, where to exercise can be as much a

challenge as when. Use your room as a gym—walls and countertops can be handy for doing standup pushups. And those stretch bands you packed will serve well for an overall resis-tance workout.

Take a walk or light jog. Even twenty minutes of brisk walking in the fresh air can revive you.

Pack a jump rope and take it out to the driveway or parking lot for a good cardio workout.

Ask your host(s) to take you for a walking tour of the area.

If there are flights of stairs nearby (as in an apartment building) walk or jog up and down the stairs.

Bring or download a favorite DVD workout to play on your laptop or tablet.

If staying in a hotel, check out exer-cise facilities ahead of time and bring appropriate attire to take advantage of them.

Get others involvedExercise doesn’t have to be a solitary

sport. Depending on the ages of other group members, look for opportunities to get a sports game going. Many sports can be played by old and young alike. You could even bring a game to share—croquet or badminton, for example. Even if people haven’t played before, they can still have fun.

More important than spending a set amount of time exercising each day, however, is ongoing movement. Your body was made to move. Whether you’re at your own home or someone else’s, get up and volunteer for chores. Swing to the music while wrapping those presents. Dance while making that salad. Get the children helping and dancing as well.

And come January, going back into that old exercise routine won’t be so difficult. In fact, you might see exercise in a while new light—opportunities abound. •

Lucy Sanna is a science writer focused on health and wellness. You can reach

her at [email protected].

Staying fit


Fitbit One Activity TrackerThis tool helps you track and reach your fitness goals. The Fitbit One moti-vates you by tracking steps walked, distance trav-

eled, calories burned, stairs climbed, even the quality of your sleep. Includes Wi-Fi connectivity to pair with your PC or Mac and mobile devices via Blue-tooth. Free online tools help you track your meals and water intake, share re-sults and earn badges when you reach your fitness goals.Item Cost: $99.95www.rei.com

Yogi Tote

Designer meets necessity and the ultimate yoga bag is born. Made from 600x300 poly denier with waterproof backing, these bags are hand washable, durable and big enough to accommo-date any size mat and all your acces-sories. Side compartments separate wet and dry articles which makes the YogiTote suitable for the pool or beach as well!Item Cost: Varieswww.theyogitote.com

Hydra Coach Intelligent Water BottleThe HydraCoach hydra-tion monitor is a revolu-tionary interactive fluid measurement device that automatically calculates, monitors and provides instant feedback on fluid consumption for athletes, medical professionals and other health conscious in-

dividuals. Determined by a users weight and duration of exercise (sport version), the product will generate a personal hydration goal for the day. Item Cost: ~ $25www.hydracoach.com

All is Well:

Heal Your Body with Medicine, Affirma-tions, and Intuition by Louise L. Hay and Mona Lisa Schulz, M.D., Ph.D.

All is Well offers an alternative solution to health issues by merging emotional intuition with logic to help us understand how to heal our bodies. Every illness is affected by emotional factors. If we are to fully heal, we must bring our attention to the messages our bodies relay through emotional intu-ition and medical facts to understand the imbalances that affect our health.Item Cost: $24.95www.hayhouse.com

Mandala Salad by Dr. April J Modesti, DC

Because both what we eat and how are important, Mandala Salad offers simple steps to enhance the experience of eating along with delicious gluten-free recipes that all can enjoy. As an inspirational guide-cookbook-journal, you can use Mandala Salad to lead you beyond the kitchen into a journey of self-discovery.Item Cost: $24.95www.serenitychiro.com What Has Nature Ever Done for Us? How Money Really Does Grow on Trees by Tony Juniper

This book con-tains impactful stories imparting warnings about this and other unfortunate oc-currences such as a rabies epidemic that followed the disappearance of India’s vultures as well as promis-

ing and enlightening tales of how birds protect fruit harvests, coral reefs shield coasts from storms, and rain forests ab-sorb billions of tons of carbon released from automobiles and power stations. Item Cost: $29.95www.synergeticpress.com

The Wellness Gift GuideTo help you out with holiday gift ideas, we have pulled together

a few ideas of wellness gifts that promote our core value – living well.


The Wellness Gift GuideTo help you out with holiday gift ideas, we have pulled together

a few ideas of wellness gifts that promote our core value – living well.

Source Naturals Wellness Herbal Resistance™

Liquid with Echinacea, Goldenseal & Yin Chiao Immune Support.Designed to support your immune system, its powerful herbal formula combines Echinacea, el-derberry and goldenseal with Yin Chiao, a valued Chinese herbal complex.

Item Cost: $11.99 www.wholefoodsmarket.com

Peninsula Jewish

Community Center

Membership

Item Cost: variesPeninsula J.C. Center www.pjcc.com

TRX personal training

Membership

TRX personal trainingpersonal training in your home.alternativewayfitness.com

Every Woman

Health Club

Membership

Every Woman Health Clubeverywomanhealthclub.com

Hart for Health

Membership

Hart for HealthTraining and Nutritionwww.hartforhealth.com

Norcal Holistic

Wellness

Membership

7-Day Detox Program norcalholisticwellness.com

Butterfly Yoga

Membership

Butterfly Yoga Yoga Classeswww.butterfly-yoga.com

EmpowerFit

Membership

EmpowerFitwww.empowerfit.com

Massage Envy

Membership

Holiday massagemassageenvy.com

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

[email protected]

Health and fitnessTry giving a week, month, or annual membership to one of the following places. The chance to get healthy is a great gift for anyone.


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 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 Waddell & Reed, Inc., FINRA/SIPC

Barbara Sabol Rosasco, Financial Advisor www.BarbaraRosasco.wrfa.comWaddell &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: [email protected]

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

Every Woman Health Club, Inc. www.verywomanhealthclub.comEvery 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 HypnotherapyGain 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 County Health 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.org 650.627.9350/ 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 94404 • www.jacklynkurthorthodontics.com • 650.592.4850 & 650.525.9440

Peninsula Jewish Community Center (PJCC) Fitness, Aquatics, and Community CenterThe PJCC partners with organizations around the Peninsula to build a more caring and connected community. The award-winning 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, 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

Sharon Lewis, Certified Classical Homeopath Holistic healing.Homeopathy is an energetic healing method that restores balance and stimulates the body to heal itself on all levels - physical, mental, and emotional. Remedies are safe, natural and inexpensive. 122 El Camino Real, San Carlos, CA 94070 • www.lewishomeopathy.com. (650) 394-5183

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


Wellness Resource Directory

Next Steps For Women Wellness ~ Recovery ~ Expressive ArtsNext Steps For Women is a private studio created exclusively forwomen of any age who are interested in personal growth, self-exploration, transformation, optimal health and wellness. Shelley Richanbach, CADC, coaches individuals in group.1156 Capuchino Avenue, Burlingame, CA 94010 650-558-1156www.nextstepsforwomen.com • [email protected]

Norcal Holistic Wellness Health 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

Security One Lending Reverse MortgageIs a Reverse Mortgage Right for You? Get the facts from a local CPA and qualified reverse mortgage loan officer in the comfort of your own home. NMLS ID# 455078 Carol Bertocchini, CPA, Serving the entire Bay Area. www.carolbertocchini.com. 650-453-3244

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 Women Professional 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

The Village Doctor Concierge Medicine for Your Whole FamilyWe are a high touch, low volume Concierge Medicine practice offering expertise in Pediatrics, Internal Medicine, Travel Medicine, and Emergency Medicine. Our Wellness Providers offer acupuncture, physical therapy, nutritional counseling, and massage therapy. The Village Doctor: “Modern Medicine, Old-Fashioned Values.” 2979 Woodside Road, Woodside, California www.villagedoctor.com • (650) 851-4747


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

wellness matters november december 2013

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