With more than 36,000 locations in 98 countries throughout the world, the Subway sandwich chain is as ubiquitous as it gets. But here in Marin, the proposed opening of yet another Subway is more than a mere blip on the ever-growing chain’s tally. A Subway franchisee’s application to open one in downtown Mill Valley has already sparked some minor controversy, as its public hearing has been postponed indefinitely after some neighbors asked to city to get the applicant to produce data on the amount of traffic the 900-square-foot restaurant would generate. But let’s put the politics aside for …

It's that time of year again when we vow to be our best selves. We chatted up a few local experts on the most efficient ways to make sure those New Year's resolutions turn into accomplishments. The importance of setting goals and specifically writing them down is often supported by the story of a study of Harvard or Yale graduates that found 3 percent of graduates with written goals earned 10 times as much as the 97 percent without written goals. Dr. Gail Matthews of Dominican University in San Rafael says that oft-quoted study never actually happened, but her own research backs up the basic …

Do you find yourself finishing off those left over "fun-sized" Halloween treats even though you don't want to? You know they're not good for you, yet you don't know what else to do with them. Here's an idea... throw them in the garbage.That may sound like an easy solution, but it's not. Some people can't stand the idea of throwing away food. They just can't bring themselves to do it. I must admit that as I threw mine away I had a moment where my other hand tried to catch them before they went in. We are taught to always "clean your plate" and not waste food because there are starving kids …

What is your ideal weight? One survey of overweight dieters found their goal was to lose 38 percent of their current weight, and that they'd be “happy” with a decrease of at least 25 percent. For example, a 200-pound woman might want to reach 128 but would settle for 150. The same survey found that going from 200 to 162 would be a great disappointment for those dieters. What brings on these expectations? Are they warranted?No, according to Carol Normandi, trainer and co-founder of Beyond Hunger in San Rafael. “When our health industry defines health based on weight alone, they set up a very …

From local to national media, there's no shortage of sensationalist headlines saying that red wine can stop breast cancer. Please - don’t pop open a bottle and celebrate. Yes, a recent study concluded that a chemical in grapes, resveratrol, can block the growth of some breast cancers cells. But the negative effects of alcohol on breast cancer are numerous and well documented. According to the American Cancer Society, even one drink per day increases the risk of breast cancer, and the risk gets even greater with more drinks. An editorial in the Journal of the National Cancer Institute said "…

In Marin we rarely think about heat-related illness and dehydration, but we all need to exercise caution. Whether it's our current September heat wave or traveling to games and tournaments in hotter areas, heat can be much more than a competitive disadvantage - it can also be downright dangerous. Water is the recommended beverage for any sport with 60 minutes or less of continuous play. That would include virtually every sport for our kids, from youth soccer to varsity football. There is no need for sport drinks at that age. Two-hour practices, two a day practices and tournaments with …

Motivation to stay consistently on top of our health can be tough to maintain - even highly motivated people go through peaks and valleys. According to Jay Kimiecik, author of The Intrinsic Exerciser, we need three things to keep us motivated to consistently practice positive health behaviors - mastery over the task, some kind of positive feeling and positive results. If we have mastery over cooking a healthy recipe, playing a sport or exercising correctly, we do it more often. If we get positive feedback from exercising with others or playing a game, or a runner's high from a workout, we'll …

For decades we've been told that low to moderate intensity cardiovascular exercise, such as walking for 30 minutes per day (and 45 minutes or more for weight loss), is our ticket to fitness. Unfortunately that recommendation is one of the biggest barriers to exercise. We don’t often have the time and we find it boring. I had a client tell me last week she’d rather shoot herself than get on a cardio machine.Is there a better way to get your heart stronger? How about 14 minutes of cardio three times per week, including warm up and cool down? How about three minutes? How about mixing it into a …

Most of the people I talk to about nutrition each day are afraid of eating carbs - any carbs, even wholesome high carb foods like carrots, melons, fruits and potatoes. They think that carbs are responsible for making us fatter, so if we rid our diet of them we'll be thinner. "The potato has an undeserved bad reputation that has led many health conscious people to ban them from their diet,” says Dr. Joe Vinson. His research, released this week, shows purple potatoes decrease blood pressure but he believes red- and white-skinned varieties have similar effects. The reason we are getting fat is …

The fast food outlet In-N-Out Burger held aninformational meeting on Aug. 15 regarding theproposed opening of a Novato restaurant. Community members in attendance aired their views on traffic, noise, trash, smell and unsavory characters in their neighborhood. Others voiced their support for an upgrade of a neglected corner that has been an eyesore for a long time. But what are the health issues of such a proposal? What does such an establishment do for us?Another fast food eatery — In-N-Out Burger already has a restaurant in Mill Valley — is not a positive development for our nutritional …

If the phrase, “Hey can we stay with you for a few days?” fills you with dread, have faith. A little diplomacy and well-drawn boundaries will get you through. “Having houseguests can be difficult,” for a number of reasons, says Jill Kane, a psychologist in private practice in San Rafael and Petaluma. We are creatures of habit and routine, and guests disrupt our comfortable rhythms and alter the dynamic. It is not unusual for the presence of a mother-in-law to spark marital discord, she says. Or for a spouse to get bent out of shape if her husband spends half the night drinking beer with his …

The first time my husband and I camped together, he packed a beautiful piece of salmon to grill and we even brought a small bottle of wine. Our moonlight feast was short-lived, however. We soon found ourselves atop the picnic table in a crouch position, surrounded by multiple pairs of beady eyes. Point Reyes National Seashore educator John Dell’Osso’s first rule of camping: know the area you’re going into. Raccoons love salmon. If we didn’t intend on sharing ours, we should have stuck with vegetables. Camping -- whether out of your car or into the wilderness with just a backpack – is a Marin …

That high pitched whine in your ear disrupting your camping reverie, the bites that cause you to scratch furiously -- it just wouldn’t be summer without mosquitoes. Is there anything commendable about this warm weather pest? “Not a bad question, just difficult to find a good answer,” sighs Eric Engh, head of education and outreach at the Marin – Sonoma Mosquito and Vector Control District.  Though we don’t consider mosquitoes very savory, other things do, says Engh. Countless food chain critters eat mosquitoes, including bats, dragonflies and a variety of birds (the purple martin can …

Up and down Tam, along the Larkspur-Corte Madera trail and all the way to Stinson, we are double knotting our laces, oiling our bike chains and gearing up for the summer season. Mill Valley dermatologist Julie Anne Winfield wants to make sure we are also covering up. Having just picked up my rosy-cheeked child from soccer camp in the 90-degree sun, I spoke with Winfield about this past week’s sunscreen advisory from the FDA. The FDA’s new set of labeling rules is meant to help consumers navigate a dizzying array of sun protection products; and understand exactly how to use them.    Know Your …

Kids are drawn to the water and, according to aquatic instructors, built to swim.  To enjoy this most quintessential summer activity to its fullest, get your children into swim school early and be vigilant.  Swimming is an instinctive skill that should be honed early on, according to Marinwood Community Center Recreation Director Luke Fretwell. “The older the kid the harder it is to learn to swim,” he says, emphasizing that “as children develop mentally and physically, they will develop swimming skills naturally.” Mark Anderson, who has coached the Sleepy Hollow Swim Team for over 22 years …

As I navigated Marin’s gluten-free landscape, my journey took an intestinal tract’s worth of twists and turns. Some refer to themselves as ‘gluten intolerant,’ some claim to be ‘gluten sensitive.’ And then there are those who have true Celiac disease, a severe autoimmune condition requiring a completely gluten-free diet. Gluten, the common name for proteins in all forms of wheat (including spelt, durum, semolina, kamut and faro) and related grains, rye, barley and triticale, is what gives bread its tooth and structure, and bagels and pizza their chewy density. If the bread, pasta and baked …

The US Office on Women’s Health recently celebrated National Women’s Health Week, with the theme “It’s Your Time,” and a call for women to make health a top priority.   While I am not a particularly healthy woman according to the experts I interviewed for this article, I am vowing to take their advice seriously, beginning tomorrow. Even as I write, I am cranking away well past the witching hour, a habit that, according to Fairfax nutritionist Sarah Reilly, will increase my insulin resistance and put me at risk for Type 2 Diabetes, cardiovascular disease, cancer and Alzheimer’s disease. And …

The next time you pick up your cell phone to call or text while driving, ask yourself whether it’s worth it. Talking and texting while driving, which many of us around here have come to take for granted, are responsible for 1.3 million crashes, a half a million injuries and nearly 6,000 deaths each year. In California, cell phone use was responsible for nearly 500 deaths and over 10,000 injuries in 2009, according to the California Office of Traffic Safety. When asked, nearly 100 percent of us believe that texting or e-mailing while driving is a serious threat to our personal safety, …

“Dad – I don’t like baseball. I like basketball.” “Of course you like baseball. I’m on the Little League Board.”  Like others I spoke with for this article, the parent who passed along this anecdote requested that her name be withheld. The youth sports playing field, as it turns out, is a bases-loaded tinderbox of emotion ranging from enthusiastic support to high anxiety. Parents armed with cooler bags, coaching whistles and great plans for their elementary school-aged all stars are often well-intentioned, but their devotion may not score the right sports experience for their child.  When did…

If you are tearing up lately, it may be more than a sentimental response to the royal nuptials. Marin’s allergy season is off and running (and sneezing and itching) -- and some suspect that this season is especially bad.     Watery, itchy eyes, scratchy nose and throat, post-nasal drip, sneezing and even asthma symptoms such as wheezing coughing and shortness of breath are all signs of seasonal allergies. "We have high pollen counts this year," says allergist and immunologist Rebecca Piltch, who practices in Tam Valley and also San Francisco. "But," she adds, "every allergy season is a bad …