Every year, Earth Month brings the world and our community together to celebrate and protect the environment. It's a month dedicated  to raising awareness about the pressing issues that threaten the natural world—habitat loss, pollution, climate change, and the depletion of resources. But beyond the importance of conservation and climate action, there is another aspect of nature that deserves our attention: its impact on our physical, social, emotional, and mental well-being.

Spending Time in Nature
In our fast-paced, screen-focused world, we forget just how much nature provides us. We have shorter attention spans, more stress, less creativity and more physical ailments. Studies show that spending time in natural environments can improve our health in several ways.
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At South Bay Parkland Conservancy we agree! AND, volunteering while you spend time in nature provides a variety of opportunities to engage you, your family and your  community! In fact, 94% of SBPC volunteers surveyed, say they volunteer because it feels good to spend time in nature.
 
What constitutes spending time in nature? Some examples of activities you could do alone, or with your family and friends, include:

• Taking a walk
• Sitting outside and meditating
• Going on a hike
• Gardening
• Volunteering with a nature conservancy

 
The Healing Power of NatureThere are so many benefits to spending time in nature, including boosting your mood and getting exercise. Additionally,  if you’re volunteering or gardening with a group of like-minded people you are also building social connections and helping restore native habitat.
 
According to the American Psychological Association, you can boost your mood just by walking in nature for as little as fifteen minutes, even in urban wilderness. The sense of connection you have with the natural world appears to contribute to happiness even when you’re not physically immersed in nature.
 
Whether hiking or walking, gardening, planting or weeding, the activity  burns calories and strengthens your heart and lungs. Gardening and restoration work also brings people together and strengthens one’s sense of belonging. Community garden plots bring together people with diverse backgrounds to work on a common goal: feeding people.  Or in the case of restoration work, the common goal of reviving and enhancing native habitat.
 
Social connections are important because they help lower stress, improve resilience and provide support during difficult times in life.
 
All these benefits help counteract the overstimulation of our modern lives. So how will you spend time in nature to celebrate planet Earth this year?
  
Sources:
https://www.southbayparks.org/
American Psychological Association- https://www.apa.org/monitor/2020/04/nurtured-nature
Robert Hutchins, MD, MPH. UNC Health internal medicine physician
Mayo Clinic Health Systems
 
 

​For many South Bay residents, finding affordable, high-quality health care isn’t always easy. Parents need trusted pediatricians and support for early childhood development, young people are searching for mental health care that feels accessible and stigma-free, and working families often struggle to find medical, dental and wellness services that fit their schedules and budgets. 
 
At Venice Family Clinic, we believe that health care should meet people where they are—in their neighborhoods, schools and communities. That’s why we’ve expanded our presence in the South Bay, ensuring that more people can get the care they need close to home. 
 
Our Redondo Beach location is one of several South Bay sites providing comprehensive care, alongside sites in Carson and Gardena and two locations in Inglewood. With these locations—and a new expansion in Torrance on the horizon—we are committed to making high-quality, compassionate health care more accessible to families and individuals across the region. 
 
Health care that supports the whole community 
For us, supporting our community isn’t just about providing health care, it’s about helping people live full, healthy lives. At our South Bay locations, Venice Family Clinic provides a full range of services designed to support people at every stage of life: 
 

• Primary medical care that focuses on prevention, early intervention and managing chronic conditions like diabetes and high blood pressure 

• Pediatric care that helps children grow strong and healthy, from their first check-up to school-age vaccinations and beyond 

• Dental and vision care to support overall well-being, prevent serious health issues, and promote long-term health. 

• Mental health services to help individuals and families navigate everything from major trauma to life’s everyday challenges 

• Substance use treatment and counseling that meets people where they are in their recovery journey 

• Free food markets and health education programs that empower people to make healthy choices for themselves and their families

 
Health care should never feel out of reach. By providing compassionate, high-quality services in a welcoming environment, we’re ensuring that everyone in the South Bay has access to the care they deserve—regardless of income, insurance status or background. 
 
Innovation in action: bringing health care to where it’s needed most 
We believe care is most effective when it meets people where they are—in their communities, their schools and the spaces where they already feel safe and supported. That’s why Venice Family Clinic is taking an innovative approach to expanding care for young people in the South Bay, ensuring that they have access to the services they need in the places they already turn to for connection, learning and growth. 
 
At allcove Beach Cities, youth ages 12-25 can access mental health counseling, wellness support and a welcoming space designed specifically for them. Many young people hesitate to seek care because they worry about stigma, cost or long wait times. allcove Beach Cities provides early intervention in a stigma-free setting, helping young people navigate stress, anxiety and life’s challenges before they become crises. 
 
Venice Family Clinic is also transforming schools into hubs of health and wellness. Through a new partnership with the Hawthorne School District, the Clinic now provides medical check-ups, vaccinations, mental health counseling and health education at the Maxine Waters Health and Dignity Center—a first-of-its-kind initiative in the South Bay. By embedding health care services in schools, we’re making it easier for students to stay healthy, parents to get support and families to access care without having to miss work or school. 
 
These programs are part of a larger effort to rethink what health care looks like—moving beyond clinic walls and into the spaces where care can have the greatest impact. 
 
What’s next: expanding care, strengthening community 
At Venice Family Clinic, we don’t just see patients—we see families, neighbors and individuals working toward a better future. Our expansion in the South Bay is about more than increasing access to care—it’s about ensuring that every person, at every stage of life, has the support they need to thrive. 
And we’re just getting started. 
 
Later this year, Venice Family Clinic will open a new site in Torrance, expanding access to specialty care in the South Bay. Our new site will offer obstetrics, optometry, podiatry and dermatology—services that are often out of reach for people without private insurance coverage. By bringing these specialties to the South Bay, we’re ensuring more people can get the treatment they need to prevent minor issues from becoming major health concerns. We will continue building a foundation of comprehensive care, with plans to further expand services in Torrance in the years ahead. 
 
For over 50 years, Venice Family Clinic has supported and defended our patients’ right to receive compassionate, comprehensive care. We know health care should be part of the fabric of the community—and with our new expansions and established programs in the South Bay, we are making that vision a reality. 
​
Because at Venice Family Clinic, our commitment isn’t just to health care—it’s to the people we serve. 
 
For more information, please contact Faye Norman, Senior Development Manager at (424) 581-6625 or [email protected]. 
 
Information about our services, venicefamilyclinic.org. 

In recognition of American Heart Month, Venice Family Clinic health educator Kelly Ayllon shares a few recommendations to help you eat a more heart-healthy diet.
​
1. Control your portion size
Adding too much to your plate or eating until you feel stuffed can lead to eating more calories than your body needs. An adult typically consumes around 2,000 calories per day, but eating more calories than recommended could then lead to a higher weight and increase our risk of cardiovascular disease. For example, having a higher weight can cause high blood pressure, which, if unmanaged, can damage your heart. To learn more about your personal calorie needs, visit your primary care doctor or schedule a consultation with a dietician.

2. Balance your plate
Eating well-balanced meals helps your heart stay healthy by making sure you get all of the nutrients you need without eating too much or too little of any food group. Generally, to eat a well-balanced meal, fill half of your plate with fruits and vegetables, one quarter of your plate of whole grains such as quinoa, oats or brown rice and one quarter of your plate with protein such as fish, poultry, beans or nuts.

3. Load up on fruits and vegetables
Fruits and vegetables are excellent sources of vitamins and minerals and rich in dietary fiber, a carbohydrate with many benefits including managing diabetes, weight management, and digestive health. They also contain compounds such as antioxidants that may help prevent cardiovascular disease. To increase your antioxidant intake, choose berries such as strawberries, blueberries, raspberries, goji berries and green leafy vegetables like kale, spinach and okra.

4. Choose whole grains over refined grains
Whole grains provide fiber and other nutrients that can help regulate blood pressure and heart health. Consuming whole grains can help lower insulin levels which can also lower the risk of Type 2 Diabetes. This is because whole grains are rich in fiber, which can help control your blood sugar since the body is not able to absorb and break down fiber which in turn doesn’t cause a spike in blood sugar like other carbohydrates (white rice, white bread, and pasta) do.
Fiber can also stop your body’s absorption of certain fats and cholesterol which can therefore help decrease your triglyceride and cholesterol levels which can reduce the risk of heart disease. Make simple substitutions where you can, such as opting for whole-grain or whole-wheat bread instead of white bread and brown rice, barley, or buckwheat instead of white rice.

5. Limit your intake of saturated and trans fats
Limiting saturated and trans fats can help reduce your blood cholesterol which can reduce your risk of heart disease. To reduce your consumption of saturated fats, trim visible fat off meat and use less butter, margarine and shortening when cooking and serving your meals.
You can also substitute unsaturated fats for saturated fats in your meals. Examples of such substitutions include using low-fat yogurt instead of sour cream or avocado spread on toast instead of butter and margarine. To avoid trans fats in your diet, look out for “partially hydrogenated oils” in your packaged foods and read nutrition labels to make sure you minimize your intake of trans fats.

6. Choose low-fat protein sources
Poultry, fish, low-fat dairy products and eggs are some of the best sources of low-fat protein. Opt for skinless chicken breasts instead of skin-on or fried chicken, and drink skim or low-fat milk rather than whole milk. Legumes (beans, peas, lentils, chickpeas and soybeans) are a great source of plant protein for vegetarians, vegans and those eating a plant-based diet.

7. Limit or reduce sodium in your diet
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. The Food and Drug Administration recommends that you look at the nutrition labels on food products and use the Percent Daily Value (%DV) to make healthier choices. Generally, 5% DV or less of sodium per serving is considered low and 20% DV or more per serving is considered high. Reducing the amount of sodium you eat or drink is a great step towards a healthy heart.
Learn how to live a heart healthy lifestyle.  We offer a number of different programs and classes, all designed to help patients and other community members improve their health and wellbeing. Visit the Community Calendar on our website to sign up.

For more information about our services, venicefamilyclinic.org

February: The Month of Love… and Your Heart
February—the month of love, chocolates, and grand gestures. But while you’re planning romantic surprises for others, what about the one that works the hardest for you—your heart?
This Valentine’s Day, instead of just focusing on roses and candlelit dinners, give yourself a gift that truly lasts: a stronger, healthier heart. And guess what? You don’t have to run marathons or live on a treadmill to get there. A study highlighted by the National Heart, Lung, and Blood Institute shows that women who strength train 3-4 times per week experienced a 30% reduction in cardiovascular-related death disease by 30%.
Yet, strength training is often overlooked—especially by those over 40—while cardio continues to steal the spotlight. It’s time to change that and show your heart some real love.
Wait… Strength Training for Heart Health? Isn’t That What Cardio’s For?
For years, we’ve been told that running, cycling, and aerobics are the best ways to keep our hearts healthy. And while cardio is great, it’s only part of the picture.
Because guess what? Your heart is a muscle too! And just like your arms, legs, and core, it needs resistance training to get stronger. So why are we treating it like the exception? It’s time to give it the workout it deserves.
How Strength Training Helps Your Heart (Yes, Really!)
If lifting weights doesn’t seem like the obvious choice for heart health, here’s what the science says:
✔️ Lowers Blood Pressure
Strength training improves blood vessel function, helping arteries stay flexible and reducing the strain on your heart.
✔️ Improves Circulation
Lifting weights gets your blood moving efficiently, ensuring oxygen reaches your brain and muscles for better overall function.
✔️ Balances Cholesterol Levels
Strength training has been shown to lower LDL (bad cholesterol) and boost HDL (good cholesterol), reducing plaque buildup in arteries.
✔️ Reduces Stress & Inflammation
Chronic stress takes a toll on the heart, but resistance training helps lower cortisol levels and fight systemic inflammation.
Why Strength Training is Still in the Dark Ages (Especially for Women Over 40)
While younger generations are finally embracing strength training, many people—especially women over 40—still hesitate. Why? Because of outdated myths like:
🚫 “Lifting weights will make me bulky.” Nope! Strength training tones muscles and boosts metabolism, helping you stay lean.
🚫 “I only need cardio for heart health.” Also nope. Strength training complements cardio and offers benefits that cardio alone can’t.
🚫 “I’m too old to start.” Absolutely not. Your muscles don’t retire--they just need you to show up.
The Best Love Story? The One You Have With Yourself!
Valentine’s Day isn’t just about romance—it’s about self-love too. And what better way to show yourself love than by investing in your health?
When you prioritize strength training, you’re telling yourself:
✔ "I deserve to be strong."
✔ "I deserve to feel amazing."
✔ "I deserve a heart that beats strong for years to come."
How to Get Started (No, You Don’t Need to Deadlift a Car)
Getting into strength training doesn’t mean you have to bench-press your body weight. Start small and build from there:

• Bodyweight Basics – Squats, lunges, push-ups—simple, effective, and no equipment needed.
• Add Resistance – Use dumbbells or resistance bands to challenge your muscles.
• Be Consistent – Aim for 2-4 sessions per week, even if they’re just 20 minutes long.
• Get Expert Guidance – A structured program helps you avoid injury and see results faster.

And if you’re looking for a proven system, this is exactly what Stephen Hercy, aka Dr Fitness USA, specializes in! As the co-founder of Dr Fitness International LLC, he has pioneered Ergonomic Strength Training, a unique method designed to help you gain strength safely and efficiently—without pain, burnout, or injuries.
Give Your Heart Some Love—Start Strength Training Now!
This February, instead of just celebrating love with chocolates and roses, celebrate it with strength. Whether you’re lifting weights, lifting groceries, or just lifting your spirits, remember:
💡 The best investment you can make is in yourself.
So, do your heart a favor--start strength training now. It’s never too late to fall in love with your health.
 
Batista Gremaud is the CEO and founder of Dr Fitness International LLC, an International Body Designer and corporate wellness expert, #1 best-selling author, and executive producer of Dr Fitness USA THE SHOW: Empowering Individuals and organizations to achieve peak performance through transformative fitness and wellness solutions, that foster health, productivity, and resilience.
Contact
310-424-9608
https://www.DrFitnessUSA.com 
https://www.DrfitnessInt.com

By Batista Gremaud
How would your business thrive if every employee felt supported, engaged, and healthy? In Redondo Beach, where wellness is woven into the community fabric, this vision is within reach.
Redondo Beach is more than just a scenic coastal city—it’s a dynamic hub for entrepreneurs, small businesses, and large organizations alike. Known for its commitment to wellness, the city has implemented numerous initiatives that promote healthy living for residents and professionals. As a proud participant in the Blue Zones Project, Redondo Beach has earned national recognition as a model community for well-being and longevity, fostering a culture that values health and vitality.

The MHPAEA Mandate: A New Era for Workplace Wellness
With the Mental Health Parity and Addiction Equity Act (MHPAEA) mandate now in effect as of January 1, 2025, businesses are required to ensure that mental health benefits are equitable to physical health coverage. While this poses a regulatory challenge for some, it also presents an opportunity to enhance workplace culture, boost employee satisfaction, and foster long-term success.

Why Mental Health is Good for BusinessAddressing mental health in the workplace isn’t just about meeting legal requirements—it’s a smart investment that delivers measurable returns:

• Increased Productivity: Employees with access to mental health resources are more focused and effective at work.
• Reduced Absenteeism: Mental health initiatives can reduce sick days and long-term absences caused by burnout or stress.
• Improved Retention: Teams that feel supported and valued are less likely to seek opportunities elsewhere.
• Financial Returns: Research shows that for every $1 invested in mental health initiatives, businesses see a $4 return in improved productivity and reduced healthcare costs.

These benefits aren’t limited to large companies. Small businesses and entrepreneurs can also see significant gains by prioritizing mental wellness in their workplace practices.

Insights for Businesses of All SizesFor Small Businesses
While small businesses with fewer than 50 employees are not required to offer health insurance under the law, they can still reap the benefits of workplace wellness. Offering tools like stress management resources, access to counseling, or flexible work arrangements can improve employee morale and productivity. These initiatives also make small businesses more attractive to top talent, helping them compete with larger organizations.
For Larger Organizations
For businesses with 50 or more employees, compliance with the MHPAEA is mandatory. These companies must ensure that mental health benefits are on par with physical health coverage to avoid penalties of up to $4,350 per employee annually starting in 2025.
However, compliance is just the beginning. Integrating comprehensive wellness programs not only ensures regulatory adherence but also demonstrates to employees that they are valued. This fosters loyalty, reduces absenteeism, and builds a thriving, engaged workforce.

Positive Steps to Create a Wellness CultureWhether you’re a small business owner or part of a larger organization, here are actionable steps to foster mental wellness in your workplace:

• Encourage Open Conversations: Normalize discussions about mental health and create a safe space for employees to seek help.
• Provide Resources: Offer access to licensed counselors, wellness workshops, or mindfulness apps.
• Promote Work-Life Balance: Flexible schedules and regular breaks can reduce stress and improve productivity.
• Foster Inclusivity: Wellness initiatives should reflect the diverse needs of your workforce, ensuring everyone feels valued.

These practices support employee well-being and contribute to a stronger, more cohesive workplace culture

A Community Leading the WayThe Beach Cities—comprising Redondo Beach, Hermosa Beach, and Manhattan Beach—collaborated with the Beach Cities Health District to achieve Blue Zone certification in 2016, solidifying their shared commitment to fostering healthier lives.
Studies from the Blue Zones Project highlight the impact of these wellness initiatives, including a 68% reduction in childhood obesity and significantly higher overall well-being scores in the Beach Cities. Additionally, the region collectively earned the highest 2015 Well-Being Index score (65.9) in the U.S., with Redondo Beach ranking fifth individually.
This dedication to wellness is showcased through ongoing community initiatives, including the quarterly Blue Zones Projects Social Hour. The upcoming event on Wednesday, January 22, from 4–6 PM at Mychal's Cafe, Redondo Beach’s newest Blue Zones Project Approved Restaurant, provides a valuable opportunity for local businesses to network, connect, and gain inspiration from the city’s thriving wellness-focused culture.
Additionally, the Mental Health First Aid Training, hosted by the Beach Cities Health District on January 10 and May 9, offers invaluable tools for employers and employees to address mental health challenges proactively. These trainings align perfectly with the MHPAEA mandate, providing actionable strategies to support workplace wellness while staying compliant with new regulations.
By participating in these initiatives, businesses can contribute to the community’s success while embracing wellness strategies that benefit their employees and bottom line.
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Looking AheadWorkplace wellness is no longer a “nice-to-have”—it’s essential for business success. Whether your company is navigating compliance requirements or simply looking to support its employees better, prioritizing mental health can drive meaningful change.
The Redondo Beach Chamber of Commerce is proud to support local businesses in their efforts to create thriving workplaces. By working together to foster wellness, we contribute to a healthier, more productive community for everyone.
Do you want to take the next step in navigating compliance and supporting employee mental health?
Connect with Dr Fitness International LLC to discover how your business can ensure seamless compliance with the new MHPAEA mandate while saving $639 per employee annually on FICA taxes, reducing workers' compensation costs, and offering impactful wellness benefits—all at zero net cost.


 
Batista Gremaud Batista Gremaud is the CEO and founder of Dr Fitness International LLC, a #1 best-selling author, and executive producer of Dr Fitness USA THE SHOW. A corporate wellness expert, she empowers individuals and organizations to achieve peak performance through transformative fitness and wellness solutions, fostering health, productivity, and resilience in the workplace.
https://www.DrFitnessUSA.com – 310-424-9608

Why Finishing the Year Strong Matters
December is a time of reflection, celebration, and preparation for the new year. While it’s easy to let wellness goals slide during the holidays, prioritizing your health and well-being can set the tone for a successful and fulfilling 2025.
 
In this article, we’ll explore practical and meaningful ways to end the year feeling your best—mentally, physically, and emotionally
 
1. Prioritize Your Mental Well-Being

• Practice Gratitude: Take a few minutes each day to write down three things you’re grateful for. Reflecting on the year’s positives can boost your mood and help you focus on the good.
• Set Boundaries: Say no to commitments that overwhelm your schedule. Protect your time for rest and meaningful activities.
• Meditation and Mindfulness: Try a short daily mindfulness practice to stay centered amid holiday chaos.

 
2. Manage Stress During the Holidays

• Breathe and Relax: When the holiday rush feels overwhelming, pause for a deep breath. Consider guided breathing exercises or short meditations to reset your focus.
• Delegate and Simplify: You don’t have to do everything. Share responsibilities with family members or simplify your plans to reduce unnecessary stress.
• Focus on the Present Moment: Instead of worrying about a perfect holiday, embrace the joy of small, imperfect moments—laughter with loved ones, shared meals, or quiet evenings by the fire.

 
3. Stay Active and Energized

• Incorporate Movement Into Your Day: Go for a brisk walk on the beach, join a yoga class, or explore local hiking trails like the Palos Verdes Peninsula. Staying active boosts energy and reduces stress.
• Strength Training for Total Wellness: Incorporate strength training into your routine to stay strong mentally, emotionally, and physically. Building strength supports your physical health and improves mental clarity and emotional resilience, helping you navigate holiday stress with confidence.
• Prioritize Self-Care: Remember, you can’t pour from an empty cup. Taking care of yourself first is essential to showing up fully for others. A consistent movement routine is one of the best gifts you can give yourself this season.
• Make It Social: Invite friends or family to join you in a fitness activity to combine bonding with movement.

 
4. Rethink Gift-Giving: The Power of Presence Over Presents

• Give Meaningful Gifts: In a season often marked by materialism, remember that the gift of your time, kindness, or a heartfelt gesture often means more than buying things. A smile, a handwritten note, or simply spending quality time with someone can leave a lasting impression.
• Focus on Experiences: Consider giving experiences instead of objects. A walk along the Redondo Beach Pier, a shared meal, or even a day volunteering together can create meaningful memories.
• Practice Gratitude: Shift the focus from "what to buy" to "how to appreciate." A mindset of gratitude can transform holiday stress into a season of joy.

 
5. Keep Healthy Eating on Track

• Balance Holiday Treats: Enjoy festive foods, but balance indulgences with nutritious meals. Think about adding more fruits, vegetables, and lean proteins to your plate.
• Stay Hydrated: Drink water throughout the day, especially if holiday celebrations involve alcohol. Staying hydrated keeps your energy levels up and helps digestion.
• Mindful Eating: Savor every bite, eat slowly, and listen to your body’s hunger cues. Download the Anti-Diet Revolution Guide: https://offer.drfitnessusa.com/anti_diet_revolution

 
6. Reflect and Set Intentions for the New Year

• Review the Year: Celebrate your achievements, big or small. Acknowledge the challenges you’ve overcome.
• Set Small, Attainable Goals: Focus on incremental changes rather than overwhelming resolutions. For example, commit to a 15-minute daily walk or reduce screen time in the evenings.
• Find Your ‘Why’: Connect your wellness goals to a personal motivation, like spending more quality time with family or having more energy for hobbies.

 
7. Engage With Your Local Community

• Support Local Businesses: Shop at farmers' markets or local stores to find healthy, seasonal foods and unique gifts for loved ones.
• Embrace Nature: Take advantage of Redondo Beach’s beautiful coastline. A beach stroll or watching the sunset can be incredibly restorative.
• Join Community Events: Look for holiday-themed wellness events, like fun runs, outdoor yoga classes, or volunteer opportunities that keep you active while giving back.

 
Engaging with local events is a wonderful way to enhance your well-being during the holiday season. Redondo Beach and the surrounding Beach Cities offer a variety of activities that promote community connection and personal wellness. Here are some upcoming events to consider:
 

• Riviera Village Holiday Stroll: On December 5, 2024, from 5:00 PM to 9:00 PM, S Catalina Avenue will transform into a festive pedestrian zone featuring live music, holiday decorations, and local shops offering unique gifts. This event is an excellent opportunity to enjoy the holiday spirit while supporting local businesses.
   Riviera Village
• King Harbor Holiday Boat Parade: Scheduled for December 14, 2024, at 5:30 PM, this annual parade showcases beautifully decorated boats illuminating the marina. It's a free community event that brings joy and fosters a sense of togetherness.
   King Harbor
• Holiday Concert on The Pier: Also on December 14, 2024, from 2:00 PM to 4:00 PM at Fisherman’s Wharf, enjoy live holiday music in a scenic seaside setting. This event offers a relaxing way to immerse yourself in festive melodies.
   Redondo Pier
• Come Together Market: Holiday Edition: Happening on December 14, 2024, from 10:00 AM to 3:00 PM at 503 S Catalina Ave, this market features over 60 vendors, a pottery class, and a Santa photo opportunity. It's a perfect venue to find unique gifts and engage in creative activities.
   Live South Bay Local
• Redondo Beach Christmas Car and Bike Show: On December 14, 2024, at 12:00 PM in the parking lot at 245 N Harbor Dr, this event showcases a variety of cars and bikes decorated for the holidays, accompanied by live music and family-friendly activities.
   King Harbor

 
Participating in these events can enrich your holiday experience and contribute to your overall wellness by fostering community connections and providing enjoyable activities. For a comprehensive list of local events, visit the Redondo Beach community event calendar.
Remember, engaging with your community and taking time for enjoyable activities are vital components of self-care during the holiday season.
 
Your Health Is Your Greatest Asset
The holiday season can be a whirlwind but prioritizing your well-being and focusing on what truly matters is the ultimate gift to yourself and others. By focusing on small, meaningful actions, you can end the year strong and step into 2025 with a sense of accomplishment, vitality, and balance.
 
What are your favorite end-of-year wellness tips? Share them in the comments below or tag us in your photos as you stay active and healthy in our beautiful Redondo Beach community!

 
Batista Gremaud is the CEO and founder of Dr Fitness International LLC. An International Body Designer and corporate wellness expert, empowering individuals to achieve peak performance through her transformative fitness and wellness solutions.
https://www.DrFitnessUSA.com – 310-424-9608
 
 
 

Loneliness isn’t just uncomfortable and unpleasant, it’s bad for our physical and mental health.
And loneliness has become so common — affecting at least half of all adults in the United States — that the U.S. Surgeon General considers it an urgent public health concern, worthy of a government advisory issued in May 2023.
“Loneliness is far more than just a bad feeling,” Surgeon General Dr. Vivek H. Murthy writes. “It harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety and premature death.”
Loneliness already feels bad, so you don’t need to make yourself feel worse for being lonely. The irony is that you’re not alone in your loneliness — according to a 2019 survey of 10,000 U.S. adults, about 60% of people in the U.S. report feeling lonely on a regular basis.
So, what is loneliness exactly, why is it so harmful, and what can we do about it?
What is loneliness?
Loneliness isn’t about being alone. We can live with others or be surrounded by people and still be lonely. That’s because loneliness is a subjective, internal feeling.
“It’s the distressing experience that results from perceived isolation or unmet need between an individual’s preferred and actual experience,” Dr. Murthy writes in his advisory.
Loneliness is that feeling that there’s no one who really knows us or understands what we’re going through; that if we were to disappear, nobody would really care.
It’s different from social isolation, which is also a growing problem in the U.S. Social isolation is when we objectively have few social relationships or social interactions.  It can result from changes in our circumstances, such as moving to a new city where we don’t know anyone, or leaving a job where all our socializing took place.
According to studies, both loneliness and social isolation can increase the risk of premature death by 26% to 29%.
Why are loneliness and social isolation so bad for us?
Human beings evolved as a communal species. Our ancient ancestors were hunter-gatherers who lived in groups and relied on those communities for safety and survival. We are hard-wired for connection with other people and feel safest when we’re together.
In hunter-gatherer times, separation from others was a serious source of stress, because an isolated human was unlikely to survive very long on their own. Loneliness and isolation still cause stress to the human system today.
“As much as our circumstances are very different today than they were in our hunter-gatherer days, our brains and our nervous systems are still very similar to how they were back then,” Dr. Murthy said at a mental health conference at UCLA in May 2023. “That’s why we see such an impact of loneliness and disconnection on physical illness and mental illness. This is much more than just a bad feeling. Our social connections are something we need for our survival, for our well-being, and we need to treat them as such.”
Social connection is essential to human well-being. The Harvard Study of Adult Development, one of the world’s longest studies of adult life, finds that satisfying relationships are key to happiness, health, and longevity.
Meanwhile, lacking social connection can be as damaging to health as smoking 15 cigarettes a day. Loneliness is a risk factor for deaths from all causes, including deaths caused by disease.
Citing dozens of studies, the Surgeon General’s advisory warns that social isolation and loneliness can lead to higher risk of:

•       Heart disease
•       Stroke
•       High blood pressure
•       Diabetes
•       Dementia
•       Depression
•       Anxiety
•       Suicidality and self-harm.

What can we do about loneliness?
There are things you can do to reduce your loneliness and foster deeper social connections.
 Here are some ways you can reduce loneliness right now:

• Pick up the phone: Call or text a friend you’d like to connect with. Even if it feels weird and even if it’s been a while, spending just a few minutes a day reaching out to loved ones can make a difference in our loneliness levels.

• Reduce distractions when spending time with others: It can be tempting to multitask while talking on the phone with a friend or family member, but you’ll feel closer and more enriched by the connection if you focus on the conversation.
• Join a group: Beach Cities Health District offers classes and workshops for residents of all ages, including Moai social groups that get together regularly for walks, potlucks and conversation.
• Start a group: Not a joiner? Be a starter! Create your own gathering around something you enjoy. Get friends together for a monthly hike or book club, a weekly bike ride or beach walk or anything that sounds like fun.
• Reduce social media use and screen time: Make time for in-person connections by setting devices aside — or use those devices to actually call or video chat someone. Hearing a loved one’s voice or seeing their face creates stronger bonds than just texting or messaging. Using social media may contribute to a sense of loneliness, especially among young adults.
• Talk to strangers: Making conversation with the checkout clerk at the grocery store or the person next to you in line can lift both people’s spirits and make us feel more connected.
• Volunteer: Finding ways to support others also helps us feel connected. Volunteering has been found to protect against loneliness and social isolation. Volunteers who visited lonely older adults ended up reducing their own loneliness as well. You can start with some of BCHD’s volunteer opportunities.

Ask for help: Loneliness is common and fixable. Letting a loved one (or health care provider) know you’re feeling lonely creates more opportunity for connection. Need help? Check out local resources or call BCHD’s Assistance, Information and Referral Line at 310-374-3426, option 1.
 ​

The Power of Gratitude as We Head Toward the New Year
As we approach Thanksgiving and the season of setting New Year’s resolutions, it’s the perfect time to think about our health goals—but not just in the physical sense. The foundation of a fulfilled, happy life, and the power to manifest the future we desire, lies in a simple yet powerful practice: gratitude. Just like in fitness, where consistency is key to building strength, gratitude is a muscle that grows stronger with use.
 
Building the Foundation for Happiness and Fitness with Gratitude
Practicing gratitude daily can profoundly impact our mental, emotional, and physical well-being. Studies show that a grateful mindset reduces stress, enhances relationships, and even improves physical health. These benefits don’t just stop at making us feel good—they create a mindset primed for self-care and fitness. By embracing gratitude, we become more aware of our bodies, more present in our wellness journeys, and more intentional in creating habits that nourish us.
 
Flexing Your Gratitude Muscle: The Key to Fitness Consciousness
In fitness, progress takes time and effort, with muscles gradually adapting to resistance. Similarly, gratitude might not come naturally to everyone, but we can develop it with practice. If you find gratitude difficult to cultivate, think of it like going to the gym. Start small—daily moments of gratitude for something as simple as a sunny day, a good workout, or a warm meal. These consistent 'reps' of appreciation gradually strengthen our gratitude muscle, making it a habit that builds resilience and positivity.
 
How Gratitude Enhances Fitness Awareness
Gratitude deepens our awareness of our physical health and well-being. When we appreciate our bodies, we approach fitness with a mindset of care rather than obligation. Instead of punishing ourselves with exercise, we engage in activities that honor and celebrate what our bodies can do. Whether it's a gym session, a walk along the beach, or even a few minutes of stretching, gratitude can turn fitness into a joy-filled experience, enhancing our consciousness about wellness.
 
Developing a Daily Gratitude Practice: Tips for Beginners
Building a gratitude practice doesn’t have to be complicated. Here are a few tips to get started:

1. Start a Gratitude Journal: Each morning or evening, jot down three things you’re grateful for.
2. Reflect on Your Fitness Journey: Take a moment during or after your workouts to appreciate your body’s strength and progress.
3. Mindful Gratitude Breaths: Spend five minutes focusing on your breath, silently giving thanks with each exhale for something in your life.
4. Practice ‘Thank You’ Mindset: Make it a habit to thank others and yourself. Recognize small accomplishments and moments of kindness daily.

 
No Better Time Than Now: Embrace Gratitude and Fitness as a New Year's Resolution
 
As we near Thanksgiving and the beginning of a new year, there’s no better time to start building your gratitude muscle. Whether you’re looking to transform your fitness, manifest new opportunities, or simply live a happier life, gratitude is the foundation that strengthens your goals. Just as with any fitness routine, remember that consistency is key—small acts of appreciation lead to big changes.
 
Batista Gremaud is the CEO and founder of Dr Fitness International LLC. An International Body Designer and corporate wellness expert, empowering individuals to achieve peak performance through her transformative fitness and wellness solutions.
https://www.DrFitnessUSA.com – 310-424-9608

​A note from the Health and Wellness Committee and Larry Roberts, FirstLight Home Care of
South Bay, on Mens Health Month. Happy Mens Health Month and Happy Father’s Day to all
the fathers (June 18 th) . Young or old, everyone can use the information presented at
https://minorityhealth.hhs.gov/mens-health/, as it identifies 6 ways we can all live healthier
including “We will protect this heart”, ”Bro, you don't even have to lift”, ”Preventive
Maintenance”, “Quitting Time”, “Hey man, you good” and “Be #VaccineReady”.
For instance, “We will protect this heart” suggests we should eat more fruits and vegetables.
Whether you refer to a ‘pyramid’ or a ‘plate’ it is suggested that at least half your plate be fruits
and vegetables. Also be aware of how your food is prepared and try to reduce the bad fats during
preparation and in the making of sauces and gravies. If you think a supplement will help, please
check with your doctor and or nutritionist first. Fiber and vitamins help your whole health, so,
lets “Eat to Live”.

The second area addressed by the HHS is “Bro, you don’t even have to lift”. Young or old as
soon as you get done reading this article Get Up! Move around a bit, even as little as 30 minutes
of walking will help everything from digestion to balance and no lifting of weights are involved.
Before you start a more in-depth workout program you may want to clear it with your doctor
first. Be careful and go slow when starting and make sure you stretch before exercising, injuries
can be more costly than one would think. “Bro, get your heart pumping”.

“Preventive Maintenance” through regular visits to your doctor and dentist will help you identify
small problems before they become big ones. Many issues concerning our health, if caught in
time, can be cured, mitigated, or adapted to. A routine medical physical for all ages is
recommended before activity or exercise are begun. This helps to set your base lines so that
abnormal results can be identified, and treatment begun. With good health practices and

preventive visits to the doctor and dentist you will have a complete “Preventive Maintenance”
program in place.

There is a time for all things under the sun, if you smoke, vape or put anything else in your lungs
this is “Quitting Time”. Our lungs and heart work as a team to circulate the nutrients, oxygen
and other gases to every part of our body. Just like we need to eat healthily for our heart we need
to breathe clean for our lungs. So, if you don’t put anything beside air into your lungs, don’t
start, if you smoke, vape or whatever its time to stop. Easier said than done? Set a “Quitting
Time” date and stick to it. In addition, let those near you know for support and understanding.

Getting support and understanding is what “Hey Man you Good” is all about. Sometimes it’s
hard to show and discuss your feelings, founded or unfounded, even though it helps to let it out.
We sometimes need to talk before we can discuss and set new goals. If someone you care about
has been down for a period of time ask, “Hey Man you Good?” Help is available, just call 988 to
be connected to the Suicide and Crises help line, 24/7.

“Be Vaccination Ready” after the recent COVID 19 health emergency should be a no brainer you
say? Getting vaccinated is an individual choice that most find in the long run is better than not
being vaccinated and getting the disease. We ask that you be well educated, from multiple
sources, on what the vaccine is for, side effects and weigh the cost to you and your fellow human
beings on getting it or not. If not vaccinated from a particular disease try to stay away from areas
of the world where it is prevalent. “Being Vaccination Ready” means being educated from
multiple sources and when you decide to take the vaccine be comfortable in your decision.

Young or old, everyone has choices when it comes to their health. It can start with healthy heart,
lung and exercise habits, combined with preventative measures such as medical and /or, mental
services and vaccinations when needed. Hey man what are you waiting for? The Health and
Wellness committee and FirstLight Home Care of South Bay wish you a Great Mens Health
Month and Happy Fathers Day!

Fruits and vegetables provide a variety of nutrients, vitamins, minerals and fiber. According to new research, a diet filled with colorful fruits and vegetables can help fight off cancer and boost our mood. Whether we eat them as a snack, on a salad or in smoothie, it’s important to have five servings of fruit and vegetables per day. To help encourage eating more fresh fruit and vegetables, the Health and Wellness Committee is conducting a contest for an opportunity to win a gift card.

Submit your favorite recipe that incorporates either fresh fruits and/or fresh veggies. We will randomly select two winners each will be awarded a $25.00 gift card. Need some inspiration?

Click here Blueberry Zucchini Muffins Recipe Video.mov.
Send your recipe to [email protected]
Deadline - June 29, winners be contacted June 30