Here are a few simple, drug-free tips for improving your sleep.

We all know that a good night’s sleep is essential to maintaining physical and mental health and wellbeing, but how many of us are getting the right amount of quality sleep?

According to the CDC, the average adult needs seven hours of quality sleep per night. The start of a new year is a great time to assess the quality of your sleep and adjust any bad habits that may be impacting your slumber.

Here are a few recommendations on how to improve the quality of your sleep:

• Try to stick to a regular bed/wake time schedule to help your body learn to relax on cue.
• Tire yourself out by exercising more.
• Rethink your caffeine and alcohol consumption as both can upset your sleep patterns and wreak havoc with the quality of your sleep.
• Watch what you eat—rich or spicy foods take longer to digest which can make it harder to fall asleep.
• Turn off all screens an hour before bed. Artificial blue light (such as that produced by phones and computers) at night suppresses melatonin—the hormone you need to feel sleepy and increases cortisol, also known as the “stress hormone.” Another means of counteracting this effect is Red Light Therapy, available in our R&R room.
• Give some thought to what you’re sleeping on—if your mattress is more than seven years old, consider replacing it with a new one.
• Experiment with new ways to relax—try taking a warm scented bath, listen to quiet soothing music or embrace the power of mindfulness or yoga exercises.
• Stop pressing that snooze button! That extra couple minutes of shut eye may be tempting but will not be quality sleep.

Remember that smalls steps put us on the path to better habits. Try implementing one or two of these tips in the next week and see how they work for you! Sweet dreams.

Fourteen-year-old badminton star, Nicole K., has been playing badminton since she was eight. When her coach asked her to train in explosiveness and agility, she came to the OFJCC. Nicole has been working with personal trainer Dillon Gates to increase strength, improve stamina and move faster. Since her training, Nicole has excelled in tournaments and has even moved up an age group! Since Nicole placed 1st at a tournament in Frisco, she has been selected to represent team USA at the 2022 Pan Am Junior Championship in the Dominican Republic on 7/18–7/22. Good luck in the Dominican Republic!

• Where are you from, how old are you and what grade are you in?

I am from Palo Alto. I am 14 years old and will be a freshman in high school.

• How long have you been playing badminton?

I have been playing badminton for 6 years since I was 8.

• How did you get into it?

One of my mom’s friends introduced me to the sport and I just stuck with it.

• Do you play any other sports?

I don’t play any other sports as badminton takes up a lot of time and energy.

• How did you get started with the Oshman Family JCC?

My mom had a membership with the OFJCC and found out that they had personal training classes.

• What were you looking for in terms of training?

I was looking to increase muscle, get stronger, and increase my stamina.

• How has it been working with Dillon?

I feel like I have improved with the training that I got from Dillon. My badminton coach noticed a difference!

• What and where is your next competition coming up?

My next tournament is called Pan Ams which I will be playing in a week in the Dominican Republic.

• Have you ever played badminton against your parents?

I haven’t played against my parents before because they never learned badminton.

• Have you traveled out of the country for badminton before?

I traveled out of the country last year in 2021 to Mexico for Junior Pan Am games.

We know that improving lifestyle factors (diet, sleep and exercise) can help boost your immune system, but the importance of Vitamin D should not be underestimated. A study published by the journal Aging Clinical and Experimental Research states, “COVID-19 is caused, beside the virus virulence, by the release of pro-inflammatory cytokines. Vitamin D has been found to modulate macrophages’ response, preventing them from releasing too many inflammatory cytokines and chemokines [13].”

Vitamin D is not just a vitamin, it acts as a hormone. It’s synthesized by the skin in the body from direct UVB sunlight. It’s difficult to get enough Vitamin D from our food and the best way is from the sun. However, modern society has made us afraid of the sun and any sunscreen or sunblock will block Vitamin D synthesis. Vitamin D is needed for every metabolic function in the body. It modulates DNA, which means it turns on and off gene expression. Unfortunately, Vitamin D deficiency is an epidemic, with >40% of the US population being deficient, having <20 ng/mL.

How do I get enough Vitamin D?

• You can measure your Vitamin D status by requesting the test (25-Hydroxy) from your doctor.
• Optimal levels >40 ng/mL and may even reach 80-90 ng/mL in athletes. Levels >90 ng/mL may warrant further investigation.
• D3 is the more usable form in the body and can be found in animal sources. D2 is the less usable form and found in plant sources.
• You can get Vitamin D with healthy sun exposure, exposing as much skin as possible, without burning. Wait 10-30 minutes (depending on how fair skinned you are) before applying sunscreen to maximize Vitamin D synthesis.
• Supplementing with Vitamin D in the winter months if you live in the northern latitude (which is the majority of the USA). Make sure your Vitamin D3 supplement has K2 to ensure the calcium goes where it’s supposed to in the body (in the bone and not the tissues). A good recommendation would be Seeking Health Vitamin D3 + K2.

If you are interested in working with a nutritionist, please contact Mai Wagner, Functional Nutritional Therapy Practitioner at the OFJCC at mwagner@paloaltojcc.org. You can learn more about the Functional Nutritional Therapy offerings here.

Reference

Ilie PC, Stefanescu S, Smith L. The role of vitamin D in the prevention of coronavirus disease 2019 infection and mortality. Aging Clin Exp Res. 2020;32(7):1195-1198. doi:10.1007/s40520-020-01570-8

Bear in mind…

Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Live Fully Blog.

Many of us have tried a low-fat diet at some point in our lives, but is it healthy for you? The answer is simply, No. Eating fat does not make you fat, just like eating green vegetables will not make you green. In fact, healthy fats are a critical part of your diet.

Fats play numerous roles in the body, including:

• Providing a source of energy
• Acting as building blocks for cell membranes and hormones, especially sex hormones (testosterone, estrogen, and progesterone)
• Aiding the absorption of the fat-soluble vitamins: A, D, E, and K
• Allowing for the proper use of proteins
• Serving as a protective lining for the organs of the body, especially your gut lining
• Helping regulate energy absorption by slowing the absorption of food
• Increasing satiety (feeling full after eating)
• Making food taste good

How low-fat diets cause harm

• Causes gut issues; increased permeability allowing proteins to leak through the gut barrier
• Gallbladder issues. Your gallbladder is responsible for releasing bile, which emulsifies the fat. If you’re not eating enough fat, the bile can crystalize leading to gallstones, which may lead to gallbladder removal. This is due to the lack of eating fats.
• Fat is replaced with sugar and processed carbs
• Inability to absorb fat soluble vitamins critical (A,D,E,K) for function
• Hormonal issues- you need fat to build steroid hormones
• Increased inflammation due to prostaglandin (hormone-like substances that regulate inflammation) dysfunction

Good Fats vs. Bad Fats (general guidelines)

Around 30% of your diet: Saturated Fat (most stable fats) Sources:

• Red meat
• Coconut Oil
• Ghee
• Butter
• Dairy

Around 60% of your diet: Monunsaturated Fat (less stable with one double bond) Sources:

• Extra Virgin Olive Oil
• Almonds
• Macadamia Nuts
• Avocado
• Olives

Around 10% of your diet: Polyunsaturated (least stable with 2 or more double bonds) Sources:

(Aim for 1:1 ratio of Omega 3: Omega 6)

• Fish Oil (Omega 3)
• Flax Seeds (Omega 3)
• Chia Seeds (Omega 3)
• Walnuts
• Pecans
• Butternut
• Sesame Seeds

Stay away from the adulterated polyunsaturated fats. These are highly processed, highly heated, have chemicals and are deodorized—which can cause havoc in the body. Bad fats to avoid:

• Partially hydrogenated/ hydrogenated oils found in
  • Fast food
  • Fried fats
  • Packaged/processed fats
• Vegetable oils such as canola, safflower, sunflower, corn, peanut, grapeseed and soybean oil

If you are interested in working with a nutritionist, please contact Mai Wagner, Functional Nutritional Therapy Practitioner at mwagner@paloaltojcc.org. You can learn more about the Functional Nutritional Therapy offerings here.

This is a story of finding balance in unstable times.
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​​About two weeks after the shelter-in-place started, I was feeling pretty drained. The shock of suddenly having to juggle so many balls was just overwhelming. For me, this circus act entailed parenting two toddlers (meaning keeping them not just alive, but active, happy and fed, preferably not exclusively frozen pizza), getting work done and maintaining a functioning house.

​​My fitness routine suffered. And when one is in survival mode, stressed and anxious, and on top of that not moving one’s body – that’s a disaster waiting to happen.
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​​So I hit the pause button. Movement is such a major key to mental health; I decided that no matter what, I was going to be active every day. And once I got back on the fitness train, everything seemed much brighter and lighter. It’s not easy, and life is still pretty hectic and confusing, but I make sure I get in at least 15 minutes of movement every day. That’s doable for most of us, right?
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​​Yoga is my main jam. It’s what I teach and it’s what I practice—almost every day in the pre-Covid world. To restart and recharge, I wanted to set an attainable goal. I thought to myself (with my son screaming in the background asking for a snack) “Tal, how can you spice it up?”And then it occurred to me that many yoga poses have a cool thing in common—they have animal-related names. So I challenged myself to 30 days of animal yoga poses. I also posted it on my Instagram account to get the support of my friends and family and make sure they kept me accountable towards my goal. At the end of the 30 days, I connected all the poses into one flow.

This exercise worked wonders for not only my body, but my spirit. I reconnected to my creative flow and received great encouragement from friends online (very deep and thoughtful comments included a smiley face and heart emoji). It also felt great to be able to inspire others on their own movement journey in the process. This made a huge difference in my attitude and my ability to be present for my family during hard times.
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​​Below you can find the poses and the flow (see video). Most of these poses’ names are translated from Sanskrit, an ancient language of India. For example, the original name of Eagle Pose is Garudasana (garuda meaning eagle, and asana meaning posture). For the sake of simplicity, this post only shows the names in English.
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​​What it your main jam? How can you challenge yourself physically? It doesn’t have to be a pretzely yoga move. Take a walk, a bike ride, an online fitness class or whatever type of movement speaks to you. Share your highs and lows with your tribe and ask for their support. They’ll cheer for your successes, but also lift you up and encourage you when it’s not happening.

​​There’s no time like the present. Start today. You got this!

In 2019, Tara Pipia earned the distinction of being the Number One Spartan Female Point Leader in the World in her age group. This year, she is on track to do the same with four first-place finishes to start the year off. A Spartan Race is an intense obstacle course competition covering distances ranging from three miles to a full marathon. Competitors race to the finish line, overcoming a variety of obstacles including mud crawling, rope climbing and leaping over fire. Does that sound challenging? For Tara, this is a challenge she cannot wait to face.

A former Army Master Fitness Trainer, Tara has competed in 12 marathons, over 30 half-marathons and competes in Spartan races all over the country. “I believe the key to health is committing to a goal and taking the path you most enjoy to get there,” says Tara. Taking a leap of faith, Tara moved across the country from New York to California to make her passion for personal training and Spartan Obstacle coaching into a full-time job. Settling down at the Taube Koret Campus for Jewish Life at the OFJCC, Tara teaches one-on-one sessions, small group classes, and specialized training classes, taking advantage of the Outdoor Training Area and Freidenrich Community Park.

Though physical fitness is a part of Tara’s everyday life, it is important to properly train and prepare for the race in advance. Here are Tara’s top five strategies for getting through the race:

1. Have proper race clothing and gear based on distance, terrain and weather (dri-FIT material, obstacle racing shoes, gloves) and fuel during the event (food and hydration).
2. Arrive mentally prepared (know the approximate length of the course, terrain, weather, types of obstacles and where obstacles are located) know your strengths and weaknesses and have strategies on how to overcome them.
3. Arrive physically prepared (cardiovascular and muscular strength and endurance, proper rest and hydration and food leading up to event).
4. Have moral support—race with friends or tell friends about it, post on social media.
5. Remember why you are doing it: fun, inspiration, challenge, bucket list item, in honor of someone, to compete. When you feel like giving up—remember that reason!

Do you think you have what it takes? Learn how to conquer the rope climb, tire flip, monkey bars, rings, sled drag, Hercules Hoist and much more in our Spartan SGX class on Tuesdays and Thursdays from 9:30–10:25 AM with free demo class the last Wednesday of February and March at 10:00 AM, taught by the Number One Spartan Female Athlete in the World in her age group herself, Tara.

The Oshman Family JCC is lucky to have Master Trainer and health & wellness expert Jorge Garza-Contreras, Doctor of Chiropractic as a resource and source of inspiration. We sat down with him to speak about his 2018 New Year’s Resolution and why it still matters today. Two years ago, Jorge resolved not to eat on every Jewish fast day. While he is not Jewish, he has been a trainer at the Taube Koret Campus for Jewish Life for over nine years. Jorge has interacted with members of all walks of life and takes a cultural and academic approach to fasting.

Q: What got you into fasting?

A: In doing a bit of research, I discovered that many religions have fasting as part of their practice. Naturally, I became curious about the history of fasting and the science-based side to fasting. I reached out to my friend, Rabbi Joseph Felsen, an Orthodox Jewish rabbi and CEO of the Jewish Study Network in Palo Alto, CA, to help answer questions about some of the history and practice of fasting. In the process, I have enhanced my own practice of fasting and find it to be beneficial for me in unexpected ways. In 2018, I decided to fast on every Jewish fast day as my new year’s resolution.

Q: Did you learn anything interesting while you were fasting?

A: You realize how lucky you are to have access to food. When you are fasting, you begin to experience hunger and, unfortunately, this is what many people experience in other parts of the world where hunger is more prevalent.

Q: As a health and wellness expert, do you have any comments on intermittent fasting vs. religious fasting?

A: In reviewing the medical literature, I learned that intermittent fasting can have multiple benefits. Most of the benefits are gut health-related, but there are also some biomarker benefits such as insulin resistance. Those that do experience weight loss while doing intermittent fasting are not benefiting from some magic window, but rather are most likely benefiting from calorie restriction, as they are cutting out late-night snacking. Of course, you should consult your doctor before trying out any new major change in your diet.

In a religious context, it used to be a common practice to fast after a calamity, for example, in the day following a nightmare to avoid the premonition becoming reality. Similar to the idea of a “sacrifice,” giving up a resource that you cherish, it helps you come closer to something more meaningful, more spiritual or more connected in life.

Q: It is now the beginning of 2020. Have you continued to fast on every Jewish Fast day since 2018?

A: Yes. Even though this was a resolution I set back in 2018, I have done it every year since and I will continue to fast.

It looks serene, but imagine the tunes bumping out of a stereo.

OFJCC Social Media Specialist Yana Z. does not do things halfway. When she went on a camping trip earlier this summer, she and her friends enjoyed a top-notch outdoorsy experience. Here, she shares with us five unexpected tips to win at camping all summer long.

I am what you’d call a “Professional Camper.” I’ve been doing it for years so I know a new camper when I see one. For example, if I see you at the campsite wearing a white shirt or pants: You’re doing it wrong! I am here to share some of my favorites that you wouldn’t know about unless someone told you, but once you know, you’ll thank me!

1. A Sleeping Pad

Leave that bulky, space-wasting air mattress at home and invest in a sleeping pad. Not only will this save space in your trunk and tent, it will give you the best sleep ever and your back will thank you in the morning. My favorite pick would have to be REI’s Exped MegaMat 10 Sleeping Pad. It’s a bit on the pricey side, but if you feel like this is out of your budget range, find a friend who will loan you one!

2. Glowsticks

No, these won’t help light your way to the bathroom at night but they will help you when you’re reaching into your cooler and you want to grab a beer instead of a soda. Crack a few glow sticks and toss them in your cooler so when you open it, you can find your choice of drink and you’ll spend less time searching in that icy sea and more time hanging out by the fire with your family and friends.

3. Two Towels

This one’s a no-brainer, but you’d be surprised how many people forget. It’s simple: one towel to take to the lake and one for the showers. If your campsite does not have showers, you’ll still want to bring one for the end of the day.

4. A Power Bank

Why should you bring a power bank when the whole point of camping is to spend less time on your phone? I’m glad you asked. It’s to charge the portable speakers. What’s camping without some good ol’ Dierks Bentley country tunes? This power bank lasted me for four full days and I was able to charge my speaker several times.

5. Portable Inflatable Floats/Rafts

Imagine having to put a huge ten-foot float back into its original box at the end of your trip. You don’t want to waste your time with that, especially because the smaller ones work great. My group of friends had more fun on the Explorer 200 than we did on a big floating island that cost more than $90. You’ll still have fun and won’t have to deal with the hassle or price tag of a larger one. Just don’t forget to bring the pump!

Don’t forget the essentials of course. You can’t go camping without a tent, food or comfortable shoes and expect to have a good time. What are some of your camping essentials? We’d love to hear what you can’t live without!

Sure, Glenn Martinson picks up the phone when people have questions about their membership at the OFJCC. But did you know he is also a dedicated hiking enthusiast? Despite an appreciation for the sport, he had never hiked a long trail before. That all changed last year when Glenn and his wife were invited by friends to hike the Mont Blanc Trail across France, Italy and Switzerland together.

Initially what I thought was a far-off, pie-in-the-sky dream vacation actually came to pass this past August. My wife Ellen and I joined our long-time friends George, Meredith, Mike, and Jan for an 11-day, 100+ mile hike on the world-famous Tour du Mont Blanc (a.k.a. TMB) hiking trail which circles Mont Blanc through France, Italy, and Switzerland. I’ll let my photos tell much of the story below, and the hike is much of what you see in the photos – snowcapped mountains and glaciers in full view almost every day.

Refuge La Flegere above Chamonix, France. Spartan, dormitory-style accommodations for our final night on the trail. (Photo Glenn Martinson).

I’m not much of a backpacker and I had not done much hiking in the past, but as I prepared for the long days of hiking for almost two weeks, I kept the following thought in mind:

“You’re tougher than you think you are. You can do more than you think you can.” –Ken Chlouber, Race Director, Leadville Colorado 100 Mile Trail Ultramarathon

While our plan wasn’t to run the TMB trail like an ultramarathoner, we did want to walk the 100+ mile TMB trail as it has been the site of many historic races in the Ultra Trail du Mont Blanc (UTMB) trail ultramarathon. Some might say the UTMB race is the pinnacle of events in the ultramarathon world. It’s also based in Chamonix, France which is considered to be one of the premiere mountain sport cities in the world.

How would I go about preparing myself for such a high alpine hike? Well, you start by walking, a lot. My preparation was comprised of 8-12 mile hikes in our local Santa Cruz Mountains and a weekend trip to South Lake Tahoe for some higher altitude hikes.

I will say that the actual trails on the TMB were more challenging than I thought. You have to deal with elevation, and several of the TMB hiking trails over the higher mountain passes are straight-up-the-hill without so many switchbacks to ease the effort. We had to carry all of our own packs and gear the entire route. Keeping to smaller packs at 20-25 pounds total was a constant goal throughout the trip.

These trails wind around the mountain range overlooking Chamonix, France and in constant view of Mont Blanc. This environment makes one feel small – can you see the hikers on the trail?

However, the pain and effort was eased by the never-ending alpine scenery and sharing the experience with friends we’ve known for many years. George and Meredith were soon to depart for a one-year work assignment in Ghana and this was an excellent opportunity to spend some time with them in the great outdoors. George was the French-speaker in our group and booked all the accommodations for the entire trip. Perhaps the most experienced hiker in our group was our friend Mike, who is an ultramarathoner. Everyone brought a positive, can-do attitude which helped the days flow over the longs slogs in the mountains. Ultimately, the most satisfying aspect of the trip was the shared camaraderie on the trail and at rest – sharing après-hike beers each day, hanging out in the mountain huts, going to dinner together in the larger cities, and learning new sides of your old friends.

View from our final day on the trail.

Mountain scenery on the trail from France into Italy. (Glenn Martinson)

What’s your background?

My name is Zhibo and I’m an engineer at Google. My hobbies include traveling to Europe, mathematics and weight loss. I joined OFJCC in January 2018 and I’ve been coming to the gym six times a week.

Why did you decide to change your lifestyle?

My original weight was too high and I wanted to totally change my lifestyle, including both healthy diet and exercise.

How did you find your personal trainer Kevin Magro?

Actually I contacted Bonnie [McLaughlin, OFJCC Fitness and Personal Training Manager] first. As Kevin is an expert on weight loss, Bonnie arranged some starter class with him. The class was very impressive and I could feel progress even after just one, so I chose Kevin as my personal trainer for following my weight loss plan.

Could you tell us about your fitness plan?

I went from 228 to 170 pounds thanks to cardio exercise and the ketogenic (“keto”) diet. After training with Kevin, I lost 20 more pounds.

What made it work?

The whole process includes three sections:

The first thing is keeping the keto diet. Before training with Kevin, I did cardio exercise six times a week, each cardio exercise included one hour of cycling and one hour of swimming. Then, I usually had a training session with Kevin every Friday, which was mainly 55-min HIIT exercise. In addition, for the rest of week, I did one hour of cycling and 30 minutes of HIIT, applying what I learned in the training session.

What advice do you have for others who would like to make a change in their lives?

Weight loss should be a long-term goal. Don’t be anxious when you don’t see the desired result after a day, week or even a month. Just keep exercising and stick with your diet every day. Life will be different than what you expected afterwards.