2020
Westside Fitness Health & Beauty Guide
W E ST SIDE FIT NE SS HE ALT H & BE AU T Y GU IDE 2020 PAGE 15
HEALTH
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Almonds – Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage.
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PAGE 16 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0
Bananas – This easy, portable snack is loaded with essential potassium, which regulates the nervous system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism.
Whole Grains – These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol. Eggs – These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast foods, eggs can also keep you feeling fuller longer with fewer calories and fat. Spinach – Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers. Soy – This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease. Dark Chocolate – Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays. Find more health-conscious tips at eLivingToday.com.
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FITNESS
Fresh Fitness Routines 2020 brings a ‘wave’ of new ways to track your health and fight against disease and injury BY SHANEE EDWARDS
T
he Westside is known for inspiring a healthy lifestyle, but technology and an evolving understanding of physiology are greatly influencing how we get and stay fit. Thanks to wearable electronic gadgets and new health studies, we’re starting to see new trends. Here are four that may pique your interest.
Wearable technology Every year fitness-tracking technology grows more sophisticated and personalized as sensors in wearable technology become more available and affordable. While there are endless gadgets and smartphone apps, Troy Aguila, owner of Spry Society Academy of Fitness in Playa Vista, is especially excited about one wearable. “Whoop is one of the coolest wearable devices that’s come out in a long time,” Aguila says. “It doesn’t track steps, but it gives you tons of data.” Whoop measures your HRV, or heart rate variability, to track the variance in time between your heart beats, which is an important marker of your physical stress level. Aguila says the Health app on your iPhone is a close second to Whoop. “It’s good because I can look at different measurements from different clients just because they have iPhones. They can also log things as far as food and meals.” Another big wearable Aguila’s clients are interested in is a continuous glucose monitor—even if they’re not diabetic. “People are really dialing into how their bodies are reacting to things they consume.” He says he’s recently had about 20 people ask about glucose monitors. “It’s the next wave of data markers. People are really biohacking information about their bodies.” PAGE 18 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0
Intermittent fasting Intermittent fasting typically involves avoiding food for a good stretch of time, according to Kelly Gafni, MPH, RD, and bariatric nutrition coordinator for Marina Weight Loss Center. Gafni says most people fast anywhere between 12 to 18 hours and yes, the time you sleep is included. “But most people do about 16 hours,” she says. “They just eat normally for the other hours and when they’re fasting, they’re drinking water. It’s a valid and effective way of losing weight. You can lose about the same amount of weight if you restricted your calorie intake every day, using a more normal dieting pattern.” But intermittent fasting isn’t for everyone. “If you’re pregnant, breast-feeding, on high blood pressure medication, heart medication, or if you have diabetes, intermittent fasting isn’t great for those populations because it could be dangerous. Also, there are just not long-term studies that show that it has any added health benefits over regular day-to-day calorie restriction.” One positive benefit to intermittent fasting is that people don’t tend to overeat when they’re not fasting. “There might be a little bit of appetite reduction for people trying to lose weight as well,” Gafni says. Functional fitness Many people go to the gym to look and feel better but being able to safely play with your child or lift a carry-on bag into the overhead storage bin is important, too. “When people talk about functional fitness, they’re really talking about injury prevention,” says personal trainer Joe Talarico of Upgrade Labs in Santa Monica. “The majority of my clients don’t need a bodybuilding
or powerlifting routine. What they typically need to work on is balance first.” Some of his go-to functional fitness exercises are lunges, single leg runs and deadlifts. “These are things that challenge their core and their hip movement.” But he says it’s also crucial to focus on having a wide external range of movement. “People don’t understand that being able to handle an external load [of physical stress] under an entire range of motion is important. Most people get injured when they go past the range of motion they are comfortable with. People who do Pilates or yoga tend to do a little better [when it comes to injuries] because they are working their body through a dynamic range of motion.” Cardiac calcium scoring This noninvasive CT scan is very helpful to determine heart health, according to Dr. Janet Wei, a cardiologist in the Smidt Heart Institute at Cedars-Sinai. “Cardiac Calcium Scoring, more commonly referred to as a Coronary Calcium Score, is a measurement of the amount of calcium in the walls of the coronary arteries in the heart,” Wei says. “It reflects the buildup of cholesterol plaque in the coronary arteries, also known as atherosclerosis. A higher score reflects a greater buildup of atherosclerosis and a higher risk for heart disease.” Dr. Wei recommends that everyone over 20 should undergo cardiac risk evaluation by their health care provider. “Those with an elevated risk may benefit from a Coronary Calcium Score to help determine next steps in heart disease prevention.”
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HEALTH
Shape Up Your Sleep Get in the zone for a restful night with low-lights, CBD or mindful meditation BY DANNY KAREL
“O
sleep, O gentle sleep, Nature’s soft nurse, how have I frightened thee That thou no more wilt weigh my eyelids down, And steep my senses in forgetfulness?” — Henry IV, Part 2 Sleep is intimately tied to our physical and mental well-being. A lack of it — less than 7 hours per night, according to the CDC — has been linked to stress, higher rates of chronic illness, weakened immune systems and foul moods. The sleepless are more likely to get into traffic accidents, and to be less productive at work or in school. On the other hand, when we’re well rested, we experience significant improvements in these areas. We feel happier, and our bodies are better prepared to ward off illness. Unfortunately, like Shakespeare’s King Henry, more than one third of Angelenos have trouble getting a good night’s rest. Factors like challenging work hours likely contribute to this figure, but for many who struggle with sleeplessness, there are a number of accessible treatments, practices and lifestyle changes that can help. Located in Culver City, the Sunset Sleep Lab helps diagnose and treat patients suffering from sleep disorders like insomnia and sleep apnea. “Sleep is a very active process,” says Erick Hidalgo, the lab’s clinical director. “And if you don’t get enough sleep your body isn’t able to recuperate and restore. It leads to long-term problems.” The lab conducts sleep studies, where patients PAGE 20 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0
suspected of suffering from a sleep disorder spend the night in what resembles a hotel room, closely monitored by one of the lab’s technicians. Sleep studies are the lab’s main function, but Hidalgo says their physicians also focus on promoting “sleep hygiene” — practices which contribute to quality sleep. “You want your brain to sense, when you walk into your bedroom, that you’re getting into bed and that there’s not going to be any other kind of stimulus in there,” says Hidalgo. “The lights should be off, there shouldn’t be a TV on in there, there shouldn’t be an accessible computer or phone.” A sleep-tracking watch or wristband, like a Fitbit, might seem like an exception to this rule. These devices attempt to track users’ sleep cycles by monitoring movement and heart-rate. However, recent studies have warned that they might report inaccurate data, and also increase users’ anxiety about getting a good night’s sleep. Anxiety and its twin antagonist, stress, are the two most notorious obstacles preventing quality rest. For this reason, Cassandra Carlopio, an Australian psychologist based on the Westside, teaches her clients to use mindfulness meditation as a tool for achieving relaxation. “Most of the day our attention is jumping between thoughts, the future, the past, sounds, circumstances — we live in Los Angeles, there’s so much stimulation — and our attention is constantly being pulled outward in all these directions,” she explains. “Through meditation practice we learn to take charge of our attention and focus it where we want to focus it.”
While lying in bed, this might mean directing our attention to the rhythm of our breathing, the comfort of our pillow, or the warmth of our hands. Like any skill, Carlopio says, improving our ability to focus comes with practice. “Even if it’s just two minutes a day, deliberately choosing to put your attention on your breath, on where your back meets the chair, or where the air meets your skin [can help],” she says. “Keep bringing your attention back to that focal point each time it wanders.” Another increasingly popular method for reducing stress and courting sleep is the use of CBD, or Cannabidiol — a non-intoxicating compound that occurs naturally in hemp plants. For customers of the Santa Monica-based CBD beauty and wellness company Prima, these products make it easier to feel relaxed and find a restful sleep. “If you take out the intoxicating properties [found in hemp plants], what you’re left with is a universal wellness tool,” explains Jessica Assaf, cofounder of Prima. Science has yet to fully support the range of benefits cited by proponents of CBD, but anecdotal support is undeniably strong. The market for sleep and relaxation aids continues to grow, and Hidalgo observes that these products can be seen as “…symptoms of how desperate we are to get good sleep.” However, if used in conjunction with sleep hygiene practices, he says they may offer real benefits. Given the upsides of quality rest, experimentation might be worthwhile.
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BEAUTY
Natural Beauty Treat your skin and Mother Earth kindly with eco-friendly ‘clean beauty’ routines BY BELINDA CAI
Y
ou’ve heard of farm-to-table, but there’s a new trend that’s taking over: farm-to-face. So slicing up cucumbers and putting them on your eyes? Sure! But it goes far beyond that. Also deemed “seed-to-skin” or “clean beauty,” this movement emphasizes ingredient and manufacturing transparency in beauty products, along with organic and natural ingredients. This year, a new California law is going into effect that will remove all beauty products — skin care, makeup, hair products and body care — that have been tested on animals from shelves. This also includes products that have ingredients tested on animals. This is yet another move in the direction of transparency in the beauty market. Maggie Martinez is the owner of Organic Beauty Bar, located in Santa Monica, which offers hair products embodying the ethos of clean beauty. The hair dyes are made from organic coconut oil, cotton oil and cashew oil, all of which are nourishing and can contribute to healthy hair. “Our hair colors, shampoos and conditioners — everything we have here — are organic and natural,” Martinez says. “We don’t have ammonia or formaldehyde in our products; it’s one of the cleanest lines available.” She thinks that clean beauty and more people being conscious of what they put in and on their bodies is a positive trend in the beauty sphere. “It’s healthier to put something organic and more natural in the hair. I have a kid, so it’s made me more conscious of everything in the world, not just beauty,” she says. “Even with washing hair, it makes me feel PAGE 22 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0
good that the products won’t be as toxic and kill ocean life. Clean beauty helps the earth and animals, and is more conscious.” Britt Kagan and Tonia Soteros, co-founders of zerowaste lifestyle boutique Recontained in Venice, are on board with the clean beauty trend as well and say it comes down to education around what you’re putting on your body. All of their personal care and household products have the ingredients fully listed, and you won’t find things like sodium lauryl sulfate or methylparabens (which can irritate certain skin types) on their labels. “… Consumers are becoming more and more educated around the effects of what they’re putting on their bodies — and down the drain,” says Kagan. “Given this new knowledge, they’re demanding better options.” To respond to this demand (and cut down on single-use plastics, another environmental issue facing the beauty industry), the two created their own refillable house skincare line with a USA-based lab specializing in organic and natural ingredients that’s cruelty-free and vegan (save for one product which uses beeswax). Instead of buying a new bottle every time you walk in the store, you can bring your own clean container (or buy one to bring back again and again) to fill up on shampoos, body washes, cleansers and more — adding another layer of eco-consciousness to the line. (Kagan and Soteros plan to launch a refill shipping plan in March and currently offer a monthly pickup and cleaning service for used containers through CompostableLA.) “Our mission at Recontained is to create an easy
alternative to the single-use plastic that is so dramatically damaging our home,” says Kagan. “We’re trying to do our part to help save the planet — one bottle at a time!” Kagan and Soteros’ favorite product is the Miracle Eye Creme — rich yet gentle enough for the sensitive skin around your eyes. “Our Miracle Eye Creme is enhanced with hyaluronic acid, lavender, blue-green algae, calendula, rooibos and pomegranate extracts, and evening primrose,” says Kagan. “Hyaluronic acid is amazing in that it binds to water within the skin and helps to maintain hydration, leaving your skin looking more dewy, as well as decreasing the appearance of fine lines and wrinkles.” Another favorite is the Toasted Sun Coconut Body Scrub, which is packed with Vitamin E, sunflower seed oil, organic neem seed oil, organic rosemary leaf extract and organic sunflower seed oil, as well as coconut oil and organic cane sugar. “When you combine our organic cane sugar — a powerful exfoliator — with this luxurious pure organic virgin coconut oil, you get a product that melts deeply into parched, rough, dry skin, and leaves it smooth, soft and hydrated,” says Kagan. It’s one way to feel beautiful… exactly as Mother Nature intended. Organic Beauty Bar is located at 1333 2nd St., Santa Monica. Visit organicsbeautybar.com. Recontained is located at 1629 Abbot Kinney Blvd., Venice. Visit recontained.com.
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HEALTH
Healthy Habits Expert advice for taking good care of your mind, body and soul COMPILED BY GARY WALKER
MIND “Caring for our mental health is the difference between getting through life and living our lives to the fullest, with purpose, passion and meaning. Learning to manage the emotions that govern behavior is the transformative work that helps individuals bring their best selves to their relationships, their work, and helps people thrive in the areas of life most important to them.” — Marci Reiss, DSW, LCSW | IBD Support Foundation (310) 552-2033 | ibdsf.org “Anxiety and depression are on the rise, but they’re issues we all face. Being intentional about regular physical activity, an attitude of thankfulness, and giving others the benefit of the doubt, all help to take some of the focus off of ourselves and realize the positives in our world.” — Dr. Andrew Chuang, Internist | Cedars-Sinai Marina del Rey Hospital | (310) 248-7070
SKIN & HAIR “I’m seeing a trend reappear for 2020. Babylights for a natural, sun-kissed low maintenance color service. It’s so versatile that you can pair this with a modern shag haircut or any length and color. Also, the daily NutriPlenish shampoo and conditioner from Aveda locks in hydration and shine with organic omega 5-rich pomegranate and jojoba oil. This will ensure your hair looking and feeling as lush and healthy as possible”. — Nick Vincent, General Manager | Aveda Azure Salon, Marina del Rey | (310) 301-3383
PAGE 24 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0
“Wear a broad spectrum sunscreen with SPF 30 or higher every day, even on rainy and cloudy days. The clouds only block 20% of UV rays which can lead to skin cancer and photoaging. Many moisturizing creams and makeup include sunscreen making it easy to incorporate into your daily regimen.” — Dr. Dina Bierman, Dermatologist | Providence Saint John’s Health Center – Santa Monica | (310) 828-0260
BODY “Getting in shape and most importantly staying in shape is a lifelong mission and process. The hardest thing to do is to start. It takes discipline and a strong committed mind to run the marathon. The marathon is maintaining your wellbeing and health. Start slow. Don’t sprint. Make a lifelong commitment. Strong mind = a strong body. Strong body = a strong mind.” — Sean Kahler, Independent Personal Trainer | Venice ablebodiesfitness.com “The best way to prevent neck and back pain is to decrease stress and increase strength in the muscles. Decrease stress by standing up every one hour of sitting, proper amount of sleep per night, massage for tight muscles, and cardiovascular exercise that gets your heart rate up, circulates the blood and washes out lactic acid in the muscles. Increase strength in the postural muscles by performing the following exercises: Standing Dead Bug (10 reps, three times a day), Dead Bug (three days a week) and Quadriped (three days a week) — all available in our free app Back Doctor.”
— Dr. Robert G. Watkins IV, Orthopedic Spinal Surgeon | Watkins Spine, Marina del Rey | (310) 448-7890 watkinsspine. com/dr-robert-gwatkins-iv
HEALTH “Patients are often concerned about the emergence of new infectious diseases and return of old ones. I like to remind them that the most powerful weapon to fight the spread of infection is also the simplest one — hand washing.” — Dr. Soniya Gandhi, MPH, Infectious Diseases Specialist | Cedars-Sinai Marina del Rey Hospital | (310) 823-8911 “Eating plant-based meals at least once a week will provide more protein that is very advantageous for your cholesterol. Break a sweat for an hour; workout at least four days a week with cardiovascular exercise to get your heart rate [up]. And finally, see your medical practitioner at least once a year for a full physical, including cholesterol testing. There are more innovative blood tests now covered by insurance for at-risk patients covered.” — Dr. Nicole Weinberg, Cardiologist | Providence Saint John’s Health Center – Santa Monica | (310) 829-7678 “More than 62% of society is diabetic or pre-diabetic. More than ever, our kids are being diagnosed with diabetes and obesity. The biggest culprit is sugar. I would urge people to avoid sugar in soda, candy,
pastries, fruit juice and highfructose corn syrup, which is in most processed food.” — Dr. Ilham Barone, Family Medicine Physician | CedarsSinai Marina del Rey Hospital | (310) 306-6966 “All children and toddlers should drink two [to] four glasses of water a day. Water helps keep you refreshed and hydrated.” & “Have a consistent and regular bedtime and avoid (computer and telephone) screens one hour before bedtime. Try to wake up around the same time every day and this will make you feel more refreshed and have good energy.” Dr. Danelle Fisher, Pediatrician | Playa Vista Pediatrics | (424) 443-5600 “Our primary health objective should not be the elimination of symptoms, but rather finding and eliminating the cause of the symptoms. In so doing, we are returning to health, not merely masking the symptoms, allowing the cause to remain and perhaps worsen.” Dr. Michael Billauer, Chiropractor and Weight Loss Specialist | Los Angeles Wellness Institute, Marina del Rey | drbillauer.com | (310) 728-2153
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The Real Diet Story “You can FEEL GOOD without starving yourself. As you know, that never works, and it’s hard on your body, and most likely you’ll GAIN your weight back. “Some people eat cookies thinking they’ll lose weight, but that takes time, costs big money, and doesn’t work a lot of the time. “Some people eat boxed foods and think that’s the answer. It’s NOT! Here’s the undeniable truth. Diets Don’t Work Never have! Never will! You might lose some weight initially, but it never lasts. Here’s why they don’t work! You go out, have a “cheat night” and end up giving up, and end up going back to your old eating habits. You look exactly like you looked two months ago, only worse in a short amount of time. You lose some weight, but the hanging skin is not exactly what you we’re going for. You Can Lose The Weight The Right Way! Hundreds of patients have been through that scenario, but you don’t have to go through that. There is HOPE.
You may have failed lots of times... before, because of your will power, but that’s in the past. Forget all the weight loss myths you’ve heard in the past! It’s not your fault! Do this program and you’re looking at getting into a pair of skinny jeans in a few weeks/months if you’re a woman.
Don’t worry if you’re a male - it works just the same for you! This is insider information. Th e be st part about this information is, we’ve proven that our program works and it works FAST! Now if you think you’ve tried everything, and you’re tired of trying, and you want the real deal, listen up. My weight loss program is powerful, unique, you lose weight and then you -- keep it off. I Can’t Make This Up You can lose 10, 20, even 30 lbs. rather quickly... if you can follow my simple program. Hi. My name is Dr. Michael Billauer, D.C. and I want to help you. Weight Loss Can Be Easy I’m not telling you anything new. You know losing weight is usually not easy, SO that’s why I’ve developed this easy-to-use weight loss program.
but those were the exception, not the rule. It depends on your age, what your metabolism is doing, how much water intake per day, and most of all... your commitment level. If you stick to the program, & change a few things, you’re going to have some amazing results. Weight Begins To “Melt Off ” Your Body A lot of people come to the office and tell me they’ve tried everything. If you want results, call the office now, You’ll get to talk to me about your weight, and what we can do for you. You’ll be in the best place you could be if you want to lose weight. You’re about to find out why so many of my patients are able to drop weight, fast, and hassle free.
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Hundreds of people all over the • U.S. have tried this and lost the weight. NO DRUGS, NO SURGERY, Just RESULTS! If you’ll just follow the program and Results may vary based on individual’s physical health, diet, personal commitment forget what you’ve experienced in the and adherence to the program, information past, you’ll start dropping weight. provided is not intended to diagnose, treat, I’ve had some patients drop up to cure or prevent disease. Doctor supervision is provided by a licensed professional. two or three pounds a day “initially,” PAID ADVERTISEMENT PAGE 26 WE STS I DE F I TNE SS H EA L TH & BEA U T Y G U I DE 2 02 0