A New You 2019

Welcome to A New You

Growth is part of life, and every day is an opportunity to be better than who we were the day before.

Typically, we’ll find ourselves itching to embrace a healthier lifestyle around the New Year in an effort to take on a “New You” persona. As they say, “New Year, New You.”

But oftentimes, we’ll encounter situations over our lifetime in which we’re forced to modify our everyday habits and outlook, giving us a chance to reinvent ourselves. That’s certainly not a terrible thing, as it shows we’re capable of adapting and evolving.

Being “A New You” can vary by the individual. A New You can be someone who simply wants to learn more, be kinder to others or watch less television. Little steps like those can ultimately lead to greater and healthier changes in the future.

No matter the circumstances, becoming A New You provides endless possibilities that can be both terrifying and wonderful. When you become A New You, you can let go of things that bogged you down. You can charge into the great unknown.

That’s not to say that becoming A New You won’t have its own set of challenges, however. More often than not, when someone wants to become a new person, it can take a considerable amount of willpower and devotion. It’s never easy to dedicate yourself to a whole new way of life.

That’s why we’ve put together this guide to help you shed the weight of your past and assist in your journey forward.

In this year’s issue of “A New You,” we explore ways to help you stay in shape, maintain a healthy lifestyle, relieve stress and continue finding happiness. We’ve also compiled a list of beauty trends and healthy food options that can best fit your new way of life.

In becoming A New You, it helps to keep an open mind and give yourself a chance to explore who you want to be.

What is the Keto Diet?

Ketogenic Diet 101

By Gina Cousineau

There’s a lot of talk going around about the latest diet craze, the “keto diet.” Those who have tried the ketogenic diet often talk about their successful weight loss, but then follow up with “while on the diet.” Like most diets, the goal is weight loss, and this happens typically with a caloric deficit and food group restrictions. The keto diet severely restricts carbohydrates, is rich in fats and includes a moderate amount of protein, forcing the body to produce ketone bodies from stored fat that the body can use for fuel in the absence of its preferred fuel source of carbohydrates.

While there is no “standard” ketogenic diet, the specific ratio of macronutrients varies; generally, the goal is limiting carbs to 50 or fewer grams per day and consuming a diet of 70-90% fats, with the remaining calories coming from protein. This causes the body to go into “ketosis.”

The ketogenic diet was prescribed starting in the 1920s for children with uncontrollable epilepsy—not for weight loss. Proponents of the diet tout fat loss, appetite suppression, improved mental

clarity and reduced risk of a number of chronic diseases.

The question that must be asked with all “weight loss” diets is how sustainable, and how healthy, are they in the long run? And when we talk about keto, most nutrition experts agree that although the ketogenic diet could be a good “kick-start” to weight loss, people have a difficult time staying on this diet due to the carbohydrate restrictions. Whole grains, beans, legumes, fruits and low-fat dairy products are listed as food non grata. And one can eat only so many vegetables.

Rather than deferring to highly saturated fats on this plan, Mama G recommends consulting a nutrition professional to help you choose more plant-based fats such as avocado, olive oil, nuts, seeds, fatty fishes, lean proteins, as well as a variety of vegetables to help get the necessary fiber and nutrients needed to do “keto” the healthy way.

Gina Cousineau is a culinary nutritionist and co-owner of Mama G’s Lifestyle with Samantha Blankenburg, a fitness expert. Visit their website for more information on their virtual nutrition and fitness lifestyle program at MamaGsLifestyle.com.

Meal Delivery Services

If you’re currently using or considering a food prep delivery option such as Blue Apron, MacroBox, or Methodology, the choices are plentiful and you should ask yourself what “putting dinner on the table” looks like in your house. Are you choosing traditional fare or are you on a trendy diet plan? There is most likely a meal service plan to fit your needs. While most involve some kind of membership, remember to consider the company’s flexibility, ability to customize, freshness and how adventurous you are after a long day.

Consider your needs when ordering.

Type

of Food

Traditional, Paleo, Vegan, Vegetarian, Whole 30, Keto, Pescatarian or Mediterranean.

Food Allergies

Gluten-free, nut-free or dairy-free.

Environmental Concerns

Reusable packaging; organic, wild, locally sourced, sustainability.

Ease

Pre-chopped option, skill level required, preparation/cooking time.

Stepping Outside the Traditional Gym

By Zach Cavanagh

Almost everyone wants to jump-start their physical health in some way, but many aren’t enthralled by the setup of weights and machines of your traditional gym. Maybe it’s because you don’t want to be stuck on the road-to-nowhere of a treadmill, or maybe you don t ant to ipe three to fi e layers of so eone else’s sweat off the same old machines. Some might have gone that direction and hit a plateau, so they are looking for something new to reinvigorate their workout. Plenty of others think working out is just too much of a chore and want to make their workouts fun or inspired. Fortunately, there are plenty of options in South Orange County for those looking to spice up their workout regimen.

Foundation Fitness

In San Clemente, those not feeling the electric wave or still wanting to break out of the conventional workout can find a more stimulating approach at oundation itness. Foundation Fitness says they are not a gym; they are a community and a place to play. Foundation Fitness promotes a positive and healthy work environment that will translate into their lifestyle.

Foundation Fitness’ programs combine high-intensity interval training with “recess-like” games. They call this program “ .I.I.P.” or igh Intensity Interval Playing. oundation Fitness puts the workouts together with the games to stimulate the brain, or keep it preoccupied, while the

body pushes hard. This is the basis for oundation Fitness’ most popular group class, Adult P.E. Foundation Fitness preaches its laid-back and open energy while keeping the workout programs intense. Workouts change daily and can vary from trainer to trainer, so you may never do the same workout twice.

oundation itness offers an open space for working out and plenty of other obstacles, such as skatepark-esque ramps and stairs, to incorporate imagination and fun into the workouts.

9Round Fitness Lightning Fit

In Dana Point, you can give your workout system a jolt with the newest location of Lightning Fit.

Lightning Fit, founded by Dana Hills graduate Colleen McNutt, features e-fitness, which is an electro muscle stimulation system that targets muscle groups and stimulates them while you exercise.

McNutt was introduced to e-fitness while looking for options to help combat a rare mitochondrial dysfunction. According to studies by Bayreuth University and the German Sports niversity, e-fitness stimulates up to 95% of muscle fibers and reaches areas that traditional exercise methods rarely can. itness seekers can strap into the e-fitness suit for a 25-minute workout twice a week to help speed up weight loss, increase muscle tone and tighten the skin. -fitness will provide a full-body workout, help reduce cellulite and protect your joints.

Lightning Fit is located at the Piazza Wellness Center at 2 9 1 ana Point arbor rive, 120, in ana Point. More information can be found at lightning-fit.com or by calling 9 9.791.91 5. There is also a location in Newport Beach and another coming soon to Los Angeles.

In San Juan Capistrano, you can take out the frustration with your old workout or your work week at 9Round itness.

9Round itness provides a kickboxingthemed fitness program that also involves cardio, interval and circuit training. Programs at 9Round itness are made up of a proprietary system of nine workout stations developed by founder hannon “The annon” udson, the current IKF Light Middleweight Kickboxing Champion of the World.

9Round itness offers a full-body workout in 30-minute sessions with a goal of three workouts per week.

In the first two of nine stations in the workout, clients will work on their strength and stamina with a variety of methods, including dumbbells, kettlebells, medicine balls and jump ropes.

At stations three through eight, the kickboxing comes in, with punches and kicks to a

oundation itness also offers sports training and has helped professional athletes, such as local pro surfers Griffin olapinto and aroline Marks. They also offer nutrition coaching to develop a plan that works for each client, not a “one-size-fits-all” approach. First-time clients can attend a free class by signing up on the website at foundationfitsc. com. oundation itness also offers childcare. oundation itness is located at 1001 alle Negocio, Suite B, in San Clemente and can be reached by phone at 9 9.3 . .

number of different bags to build power, work on coordination and timing and build shoulder conditioning and speed.

The ninth and final station builds on the abs and core to strengthen one of, if not the most, important muscle group of the body.

There are no designated class times as a new circuit starts every three minutes. A trainer accompanies you for every workout to get the most out of your session.

The first workout is free, as 9Round itness offers a trial run. ubsequent visits require a membership that comes with gloves and wraps, as well as a nutrition program to help reach your fitness goals.

9Round itness is located at 317 2 Rancho Viejo Road, uite , in an uan apistrano. or more information, go to 9Round.com/ or call 9 9. 29. 059. While this is the local location, 9Round itness can be found around the globe, with 955 locations in 20 countries.

10Tips to Live Fit

By Kiana Tom

The key to healthy living is consistency. It’s about making positive choices and realistic changes to create healthy habits. Regular exercise and clean eating increases energy, improves your mood, boosts your immune system, prevents injury, reduces body fat, increases lean uscle and fights the effects of aging eep o ing for ard ith simple tips to create healthy habits to last a lifetime.

1 / Exercise early

Start your day doing something positive for yourself by exercising first thing in the morning. Morning training sets the tone for the day, makes healthy choices easier and revs up your metabolism all day long. Waiting to work out until the end of the day often means something will come up to prevent you from training.

2 / Be consistent onsistency is key to a fit body. Strive to make daily exercise a habit, just like brushing your teeth.

3 / Focus on the positive If you skip a workout, don’t dwell on it; train harder the next day.

4 / Train with a partner Knowing someone is counting on you to be there makes it easier to stick to your workouts. Plus, you’re more likely to finish those pull-ups with your partner watching you. Peer pressure works.

5 / Set goals ign up for a race, contest or fitness challenge. aving a goal in sight is an inspirational way to stay focused.

7 / Eat clean and often at five to six mini-meals per day instead of three large meals. at every few hours to keep your blood sugar levels even and prevent yourself from getting so hungry that you eat junk. hoose healthier pre-made options such as a kale salad kit with pre-cooked chicken breast on top. at more fruits and veggies by blending them into a creamy smoothie.

8 / Shop smart

Shop the perimeter of the grocery store, where they keep the produce, dairy and protein. Avoid the center aisles, where the processed foods are stored. Buy organic when possible and eat food in a variety of colors for a wide range of nutrients.

9 / Eat at home ontrol what you eat and how your food is prepared by cooking it yourself. tick to grilled, broiled, poached, baked, boiled, steamed or raw. When you eat at restaurants, be picky in a friendly way and order food exactly how you want it prepared to stick to your clean eating way of life.

6 / Drink more water tudies show that most people are dehydrated. Water flushes toxins from the body, improves physical performance, boosts energy and brain function. ften, when we think we’re hungry, we’re thirsty.

10 / Happy is healthy pend more time with people who lift your spirits instead of bringing you down. urround yourself with supportive, like-minded people with similar goals and positive attitudes.

By Shawn Raymundo

TFrom Heartbreak to Joy

Finding Happiness after Weathering an Emotional Storm

hroughout our lifetimes, we’ll experience many trials and tribulations.

These moments of hardship will test our mettle, allowing us an opportunity to become stronger than who we once were.

After we’re able to overcome a life-altering predicament, what often emerges is a “new you.” This is when we have gained a fresh perspective, allowing us to be more happy about who we’ve become and where we’re headed.

“When you pick yourself up . . . you have the excitement of being something new and hopefully having knowledge of where we were at in the first place to help us start over,” said Dr. William Martin, a clinical psychologist whose practice in an lemente offers life coaching. “It’s kind of like that saying, ‘When one door closes, another one is being opened.’ ”

But sometimes, Martin noted, we can get too focused on the door that’s closed, keeping us “down and discouraged” when we should be excited about the “infinite amount of possibilities” the newly opened door provides.

Martin further explained that “our perception becomes our reality.” In other words, if we continue to focus on the negatives in our lives, then the more negative of an outlook we’ll have. Essentially, positive vibes beget positive outcomes.

“ o if I’m filled with anger and sadness, I’ll tend to attract” people who are feeling the same, Martin explained. He also noted that “if

I’m happy and I’m excited and I’m motivated and putting that out into the universe, people are going to go, ‘Oh my gosh, he’s just like me.’ ”

According to Martin, during times of unhappiness, we’re more inclined to think of only ourselves.

“If we’re unhappy, the focus tends to be all about ‘me,’ ” he said. “Once we’re happy, now we’re in a position to give that happiness, and all that it incorporates, to others, and that’s an even greater fulfillment.”

Because evoking a more positive outlook and simply “being” happy isn’t like flipping a switch, Martin said the first step to helping you become a happier person is to know what you want out of life and have a set vision of where you’re going.

“Well, anyone would be happier if they had an idea of where they’re going,” he said.

“If we don’t know where we’re going, we don’t know when we’ve arrived,” Martin also said. “We have to have some kind of a vision of what we’re trying to create and where we’re trying to get to in order to plot a course. . . . Most people have some notion or have some idea of what they want in their life, but they’ve never created a specific vision.”

What Martin has also found is that two things most everyone in the world wants are happiness and health; the latter is especially true as we get older.

“If you don’t have health, you won’t be able to enjoy the things that make you happy,” he said in summation.

Martin explained that there are three types of health: physical, psychological and spiritual. And within each one of those are three cornerstones.

How to Relieve Stress

Stress usually gets in the way of our happiness.

Dr. William Martin notes that it’s widely believed that a considerable amount of illnesses are either created by, or significantly attributed to, increased stress.

“It’s a sleeper,” Martin said of how impactful stress can be on a person’s health.

Martin said there are plenty of ways to de-stress, especially here in Southern California, but it really depends on the person.

Some of the most powerful stress relief techniques, he said, include abdominal and deep breathing, guided fantasy, progressive relaxation, meditation, and aligning yourself with nature as well as listening to nature. Here in South Orange County, there are plenty of ways to get in touch with nature, including sitting out on the beach during a sunset or going on a hike through many of the open-space trails throughout the region.

physical health

•Nutrition

•Exercise

•Stress Management

psychological health

•Cognitions

•Emotions

•Behaviors

spiritual health

•The Higher Self Within

• A Construct Greater Than Ourselves

•Mindfulness or Awareness

“So, these nine cornerstones are kind of the foundation for having a successful life,” he said. Having a balance of these cornerstones puts us in better positions to have a balanced life, wherein we can have a strong support network as well as goals and aspirations. Having those, he says, can also allow us to “really make a difference in the world and in other people’s lives.” ontact Martin at 9 9.2 .7377, 5 amino e Los Mares, uite 10 , an lemente. billmartinphd.com.

During moments of stress, it can help to turn to a friend for comfort and help. Just talking to another person about your situation can provide a new perspective, according to WebMD.com. The online medical information provider also suggests listening to relaxing and soothing music, which can lower blood pressure, the heart rate and anxiety.

WebMD and other experts also stress the importance of exercising and just staying physically active. These activities can include yoga and walking, as well as simply doing stretching exercises.

And at the risk of using a cliché, laughter really is a good medicine. Laughter lowers the body’s stress hormone, called cortisol, while also boosting endorphins in the brain. Try being around people who make you laugh or just sit back and watch a sitcom.

As Martin pointed out, each person is different, so finding joy and relieving stress depends on the individual. It’s up to each of us to determine what makes us happy. Martin said one starting point should be remembering things that made us happy in the past.

Compounded Medication Is It Right for “A New You”?

By Eugene Medley, M.S., Pharm. D Sea View Pharmacy, San Clemente CA 949-496-0123

Pharmacy compounding is the art and science of preparing customized medications for specific patients. Its practice dates back to the origins of pharmacy. In the 1950s-’60s, pharmaceutical companies became mass manufacturers of drugs, and the Pharmacist’s role changed to that of a drug information expert and a dispenser of manufactured dosage forms. However, this “one-size-fits-all” approach meant that some patients’ medication needs were not being met.

Recently, compounding has experienced a resurgence; modern technology, innovative techniques and research have allowed pharmacists to create personalized medications via scientific processes that defined a specific set of standards for the quality and consistency of medications being produced. Informed and involved patients are working with their Doctors to address their unique and individual health needs. A compounding Pharmacist can consult with your Doctor about ways to personalize a medication for you. Through a triad relationship of patient, physician and pharmacist, all three can work together to solve your unique medical problems. So how can compounded medicine be right for you? Sea View Pharmacy compounding pharmacists can:

• Make a medication that is difficult to find or discontinued because the demand is not high enough for major pharmaceutical manufacturers.

• Make unique dosage forms containing the best dose of medication for each individual patient.

• Make medications in dosage forms that are not commercially available, such as transdermal gels, troches, suppositories, and lollipops.

• Make medications free of problem-causing ingredients such as allergens, dyes, sugar, lactose, or alcohol.

• Make combinations of various compatible medications into a single dosage form for easier administration and improved compliance.

Can you or your loved ones benefit from personalized compounded medication? Here are typical patient needs we address every day:

• Bio-identical hormone replacement therapy to help rebalance a woman’s hormone levels and well-being.

• Men’s health hormone replacement and other therapies to help restore vitality and well-being.

• Veterinary medications in dosage forms and flavors your pet will enjoy.

• Pediatric therapies to ensure proper doses, dosage forms and flavorings to help kids comply with meds.

• Pain Management therapies that can deliver meds to the site of pain and help reduce side effects.

Sea View Pharmacy is accredited by the Pharmaceutical Compounding Accreditation Board (PCAB), an independent board that ensures that we have independent, external third-party validation and that we meet nationally accepted quality assurance, quality control, and quality improvement standards for all of our compounded drug products. With this accreditation, you can be assured that the medication your physician orders contains precisely the concentration required and is made available in the pharmaceutically elegant formulation you desire.

Compounded medications for your personalized health needs can help you find a happier and healthier “New You”! Contact Eugene at Sea View Pharmacy, 665 Camino De los Mares, Suite 100, San Clemente CA 92679

Healthy Food

By Gina Cousineau

Today, we sit in a nationwide obesity epidemic, in part due to the convenience of highly processed and palatable, inexpensive food choices available on every corner. In an effort to make more healthful choices for ourselves and our families, we need to consider how to inject the right amounts of both nutritious and delicious into our lives when on the go, while not breaking the bank. Most of us choose our meals by what we “feel” like eating instead of what our body needs. As a local nutrition expert, I would like you to consider another way to fuel your body—and that is to be guided by the following “fab three” food groups fiber, protein and fat.

First, one must understand the importance of fiber in our food. iber not only aids in weight loss, it reduces our risk of cardiovascular disease, diabetes and certain cancers. Fruits, vegetables, beans, legumes, nuts, seeds and whole grains are chock-full of vitamins and minerals that help to reduce inflammation in our bodies. econdly, choosing lean protein not only helps to build, repair and maintain muscle mass, it helps to keep us full

longer. And when we add in healthy fat to our meal, this checks off all of the boxes for taste, satiety and nutrient needs.

Around town, instead of the “salad only” option, which is likely lacking in fiber with lettuce as the only vegetable, be sure to add in a grain and lean protein. Also be wary of hidden fat coming from dressing, cheese, avocado and nuts, often resulting in a caloric overload. Today, gluten-free, nut-free and dairy-free choices are plentiful. But just because you are gluten-free doesn’t mean you have to limit your fiber, as beans/legumes, quinoa, rice, corn and vegetables are readily available. Overdoing portion sizes easily happens as we supersize our meals, and extra calories are added with sweetened beverages. Think about a dinner plate-sized meal with half the plate filled with non-starchy vegetables, one quarter of the plate with a lean protein and the other quarter with a whole grain/starch option, accompanied by an unsweetened iced tea, seltzer or water with a squeeze of lemon or lime.

Too busy to eat healthy?

Flame Broiler

Choose brown rice, lean protein, steamed veggies and side of avocado.

El Pollo Loco

hoose black beans along with their flamebroiled chicken, steamed broccoli, salsa, and avocado; this makes for a perfect healthy plate option.

Banzai Bowl or Active Culture

Because these bowls contain a lot of calories, consider sharing a grain bowl chock-full of veggies, lean protein and avocado or a smoothie bowl topped with a small portion of granola/muesli and nuts.

Rubios Coastal Grill or Chipotle Mexican Grill

Think fiber here, with salsa and fajita-style veggies along with beans and/or rice, adding in a little lean protein and cheese/avocado to round out this healthy meal.

Ethnic fare

Be it Mediterranean, hinese, or apanese sushi, think the “fab 3” first fiber from your rice, veggies and pasta choices; protein from lean meat/poultry, seafood or tofu; and healthy fat coming from veggie sautés and dressings/toppings.

and eight management using real holesome food and calculated exercise. Visit their ebsite at

Alan Hostetter

A Journey to Relaxation and Healing Meditation

By Shawn Raymundo

While you continue working on the New You, one way you can maintain a healthy, stress-free lifestyle is by meditating more often. xperts find that meditation can be a useful tool in easing anxiety.

If meditation is new to you and you need a guide to get you on the right path, iHeartYoga in Dana Point offers classes on Meditation and Sound Therapy, which is an alternative form of meditation.

The weekly classes are run by Alan Hostetter, a yoga and meditation teacher.

Hostetter describes his hour-long Meditation sessions as a process wherein people don’t just come and sit down.

“I take them through a process to get them into a meditation mindset that includes breathing technique (and) using your voice called vocal tuning,” he said.

Then Hostetter has members participate in “direct and focused meditation,” during which they try to hold their attention on one thought or focus, such as the tip of their nose and on their breathing.

After focusing on the sensation of their breathing, participants will focus their attention on the sounds as Hostetter plays a Tibetan Bowl or a Crystal Singing Bowl for a short period of time.

This, he said, allows them to “focus on the vibrations in the room.”

From there, Hostetter has the class go into “non-directed focus,” during which participants can let their mind wander and think of things that make them feel joy.

“We focus on that for a few minutes and then we come out of it slowly,” he said.

Hostetter added that everyone’s experience is unique, and based on “each individual’s journey when they come into the meditative mindset.”

Following the Meditation class, Hostetter goes into the Sound Therapy session.

Hostetter begins by having the class do some “relaxing breath work,” as well as some guided meditation that incorporates a technique wherein he “takes students through a journey through their bodies.”

During that process, he’ll start adding sounds with the help of devices such as the wind instrument called the didgeridoo.

“They can focus on the sound waves of those specific instruments . . . entering the brainwaves, and they begin to listen, and it’s almost hypnotic,” he said.

Aside from focusing on sounds during the Sound Therapy class, what sets it apart from the Meditation session is participants get to lie down and are comforted with pillows and blankets.

“Oftentimes, they fall asleep,” Hostetter said, and other times, he’ll “hear loud snoring.”

“That’s not a bad thing; that’s music to my ears,” he said.

Hostetter said people are typically overstressed and, therefore, aren’t getting enough time to just stop, rest and let the body and mind have complete and total relaxation.

By allowing the body to relax during the Meditation and Sound Therapy classes, he said, a “natural healing” can occur.

Hostetter said meditation can be useful to help lower blood pressure, reduce levels of anxiety, and has even had a positive impact on depression. It can also be beneficial in preventing dementia and memory loss.

“If, say, you have a fever or you have the flu, and your body is aching and you’re feverish . . . it’s almost always when you’re asleep where you break that fever,” he said. “When you’re in that deep rest, that’s when all those magical things happen.”

Meditation classes are held Mondays from 9-10 a.m. and Fridays from 4:45-5:45 p.m. The Sound Therapy class is held Fridays from 6-7 p.m. Go to iheartyoga.org/schedule to book a class.

Which Beauty Trend is Right for You?

By Lillian Boyd

LASH EXTENSIONS

There’s a right and wrong way to go about lash extensions, and it all depends on whether the service will uphold the health of your natural lashes. A professional lash technician will use the right weight and thickness when applying extensions to the natural lash.

Eyelash extensions are glued to the natural lashes individually. They last between two and three months, shedding only when the natural eyelash falls out. Refilling eyelash extensions every two to three weeks allows clients to maintain their natural look.

Eyelash extensions are applied using a special, semi-permanent glue that is formulated for use near the eyes. Although eyelash glue does not generally irritate the eyes, allergic reactions are possible. Applying a full set of eyelashes takes about two hours.

Christine Petrun has owned Eyeland Lash in San Clemente since 2011. She says quality lash extensions can be an investment, and if you pay too little, it could do longlasting damage.

“If the lashes appear clumpy, your natural lashes could fall off unnaturally and damage hair follicles. That could lead to hair not growing back,” Petrun said. “At Eyeland Lash, we prioritize the health of the natural lash.”

Clients looking for natural, longer lashes can go for a classic look, which includes one extension per natural lash. For a voluminous look, clients can get two or more extensions per natural lash. The mega volume look includes up to seven lash extensions per natural lash.

“It depends on whether we think the natural lashes can hold the weight of a voluminous look. We always take the weight into consideration and how healthy the lash is,” Petrun said.

Lash extensions are another beauty investment that saves time during makeup application in the morning.

“Clients tell me they love being able to save time in the morning. It’s a confidence booster and makes a huge difference,” Petrun said. “It’s a meticulous application process, but we make it as relaxing as possible for our clients. Some even fall asleep while we apply the extensions.”

MICROBLADING

Gone are the days of overly plucked eyebrows. Microblading is a modern, semi-permanent tattooing technique that achieves the fuller, bold brows that are now coveted.

Hayley Armstrong is a tattoo artist for Living Art Gallery Tattoo Lounge and is certified in microblading.

“In the ‘90s, it was trendy to have the thin eyebrows. For some women, they over-plucked, and the hairs just didn’t grow back,” Armstrong said. “Microblading gives you that natural, fuller brow look right when you wake up in the morning.”

Microblading uses pigment, as opposed to ink, and implements color beneath the surface of the skin using a handheld tool instead of a machine, like tattoos would. The tool, which is shaped like an X-Acto knife, is able to produce hair-like strokes to make brows appear full and realistic.

“A lot of people think having your brows permanently filled in will look

Where to Go for Lash Extensions

Eyeland Lash

99 Via Pico Plaza, San Clemente, 949.391.0670, eyelandlash.com

OC Lash Gallery

34102 La Plaza, Suite D, Dana Point, 949.288.6778, oclashgallery.com

L + Co. Lash Studio

219 Avenida Del Mar, San Clemente, 949.361.9377

Lash N Bliss

3551 Camino Mira Costa, Suite O, San Clemente, 949.545.8306, lashnbliss.com

Luxe Lash Studio

34072 Violet Lantern, #E, Dana Point, 949.573.8306, luxeextensionstudio.com

The Lash Spa

34071 La Plaza #130, Dana Point, 949.661.1200, thelashspa.com

Artistic Volume Lashes

34102 La Plaza, Suite D, Dana Point, 949.288.6778, artisticvolumelashes.com

like they were filled with a harpie, but that’s not the case. Microblading gives you a natural, full look,” Armstrong said.

Microblading treatments usually last between two and three years, but Armstrong recommends clients get touch-ups every 12 to 18 months.

When searching for certified microblade specialists, make sure they’ve received bloodborne pathogens training. Armstrong recommends finding a technician whose price range falls from $350-$700.

Technicians use brow mapping to measure out the appropriate shape in accordance with the nose, eyes, cheekbones and lips. Armstrong says each brow shape is unique to each individual’s face and is customized to accentuate and flatter.

“Many of my clients tell me it is a huge confidence booster and even more of a time-saver in the morning,” Armstrong said. “I have clients who are getting ready to undergo chemo or have gone through chemo, and microblading has restored their sense of confidence. It’s feedback like that that makes me love what I do.”

Where

to

Go for Microblading

D’Modern Beauty Lounge

32525 Golden Lantern, Dana Point, 949.423.9895, dmodernbeauty.com

Casie Reis at The Black Lantern 24302 Del Prado Avenue, Dana Point, 949.429.7433, theblacklanternoc.com

KR Beauty Concepts at The Lash Lounge

215 Avenida Del Mar Suite A, San Clemente, 949.212.6099, krbeautyconcepts.com

Living Art Gallery

Tattoo Lounge

3107 S El Camino Real, San Clemente, sclivingartgallery.com

How to Heal with Food

A Change in Habits for a Change in Lifestyle

By Lillian Boyd

Fitness Together in Dana Point is a gym that focuses on personalized training with assessments, resistance and functional cross-muscular exercise in order to yield results. The gym now offers a 12-month Nutrition and Lifestyle Program that guides clients toward sustainable change. Owners and personal trainers Kyle and Lindsay Radomski say the new program was rolled out in January in order to replace its former six-week program.

The former program incorporated food tracking and calorie counting— techniques that Kyle says are not sustainable for long-term change.

“ ieting is not effective for longterm health. Diets tend to decrease people’s metabolism and muscle mass, impact hormone levels and increase a person’s set weight,” Kyle said. “It creates a yo-yo cycle of losing and regaining weight.”

The nutrition program is offered online and provides helpful habits and skills that clients can adapt into their lifestyles. Lindsay has access to the answers that clients provide online to daily questions. She checks in with clients on a monthly, and sometimes daily, basis. Rather than tell clients what to do, the program allows them to practice and integrate change. It teaches clients to eat well without dieting, the Radomskis say. Lindsay is a certified Precision Nutrition Pro Coach in accordance with the nutrition program.

“It’s hard to combat diet culture, and we want to bring awareness

to the ineffectiveness of restriction,” Kyle said. “We want to bring a healthier option to clients.”

Lindsay says she tailors her coaching based off input and answers clients provide through the online portal.

“People come to us, because they don’t know what to eat. We teach them how to eat, and then they make the decisions on their own,” Lindsay said.

The program also emphasizes other habits and lifestyle changes, in addition to nutrition. Lindsay says that movement, sleep and handling stress are important factors for overall health.

“When you’re stressed, your body releases cortisol, which causes the body to store fat. Sleep regulates hormones in relation to hunger and fullness, so poor sleep can make you crave and eat more,” Lindsay said. “So all these things matter together. ur program is not just about nutrition; it’s about your lifestyle.”

The Radomskis say that clients are giving positive feedback on the new program.

“Mindfulness has increased, digestion has improved, energy is boosted, and they are making better choices overall,” Lindsay said. “They’re learning more about their own patterns and their thinking and behaviors. They’re starting to pay attention.”

Fitness Together has had a franchise location in Dana Point since 2000. Kyle Radomski took over ownership of the business in 2015. itness Together is located at 3 255 Pacific oast ighway, ana Point. or more information, visit fitnesstogether.com or call 9 9. .0005.

a Healthier You 4 Food Groups for

Lean Protein

Fruits and Vegetables

At Fitness Together in Dana Point, owners Kyle and Lindsay Radomski believe that while there are foods you should include in your diet, there are not necessarily foods you should cut out entirely. Balance is key, and restrictive diets are not effective in the long run. However, here are four food groups that yield beneficial nutritious results:

Lindsay says the more colorful the fruits and vegetables, the better. A variety of colors represents different nutrition in order to maximize health benefits from your daily intake.

Protein is an essential macronutrient, and the National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just more than 7 grams for every 20 pounds of weight. Lindsay suggests getting your source of protein from fish, chicken, turkey, eggs, tofu or Greek yogurt.

Healthy Carbohydrates

The amount of carbohydrates in a diet is not as important as the types of carbohydrates, according to The Nutrition ource, an online guide to healthy eating provided by arvard niversity. Lindsay recommends sweet potatoes, whole grains and brown rice.

Healthy Fats

Not all fats are created equally, and some types of fats are healthier than others. nsaturated fat is the healthiest type of fat. You can find healthy sources of fats in avocado, olive oil, fish and dark chocolate, says Lindsay.