Relax:

The good news is, one meal is not going to ruin you if you eat sensibly and exercise regularly the rest of the time and get back to your routine, experts say. You need to eat 3,500 calories to gain one pound of body fat, so it’s unlikely that a single overindulgence will show up on the scale, experts say.  “We call these ‘taking time-outs,’ and we all take them,” says Rebecca S. Reeves, DrPH, RD, assistant professor at Baylor College of Medicine in Houston. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow. This does not give us permission to continue to overeat and binge.”  The problem is, overeating is not a one-time affair for most Americans, says cardiologist Allen Dollar, MD, chief of cardiology at Grady Memorial Hospital and assistant professor of medicine at Emory University School of Medicine in Atlanta.  “Most people overeat somewhere between 500 and 1,500 calories every single day,” Dollar says. “If they don’t consciously think about their dietary intake every day, they will be overweight.”

Resume Sensible Eating:

You may be tempted to compensate for the extra calories by skipping meals the next day. But skipping breakfast or lunch will only leave you hungry and at risk for pigging out later.  Salge Blake recommends cutting back throughout the day with a series of small meals packed with fiber-rich fruits and vegetables:

  • Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
  • Mid-morning snack: A piece of fruit and an ounce of low-fat cheese
  • Lunch: A big salad with lean protein such as fish or chicken, or a whole-wheat pita pocket with lettuce and tuna or turkey
  • Afternoon snack: A cup of vegetable soup and an orange
  • Dinner: A piece of fish and plenty of vegetables

© 2010 WebMD, LLC. All rights reserved.


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New Year’s Newsletter

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In This Issue
Did You Know?
Acupuncture
Begin Pilates in 2011
Massage as a New Year’s Resolution
Webster’s Community Pharmacy
Pro Fitness Network
 
 
$10 Off of Massage
The Importance of Massage:
Muscles under strain, such as stress or exercise, can bein to become “sticky”, causing pain and limiting their ablity to perform optimally.  Massage is one of the only techniques which will restore them to their proper performance.  Reguar massages will enhance and increase the effectiveness of the athlete’s workout.

50% Off of Acupuncture

Acupuncture can be used to treat any sort of pain, whether it be a headache, backache, neck pain, anxiety, stress, or gastrointestinal disorders; acupuncture can even help you quit smoking or lose weight.
Pro Fitness Network
Handy Man Service
Marcos Alfaro
   (626) 434-9822   (626) 434-9822

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Pro Fitness Network
183 E. Glenarm Street
Suite 101, 107, & 108
Pasadena, CA 91105
   626-799-7243   626-799-7243
9 Ways To Keep Your New Year’s Resolutions

new years resolutions  

With the start of a new decade, let’s make sure you stick to those New Year’s resolutions.  A new year offers another opportunity to achieve your goals; these nine tips should help you keep your New Year’s resolutions.

1.  Make it something you really want.  Don’t make cheap resolutions, save it for something meaningful.

2.  Limit your list to a number you can handle.  Make two or three resolutions that you intend to keep.

3.  Be specific.  Say to yourself that you will “work out at the gym Monday, Wednesday, and Friday at 5:30pm” rather than telling yourself you will “exercise more.”

4.  Automate.  If your goal is to save $3,000 this year, calculate the amount out of each paycheck then have it automatically deposited into your savings account.

5.  Make a plan.  Rather than stating one daunting goal, create a series of smaller steps to reach it.

6.  Be prepared to change some habits.  Ask yourself what you can do or change that will get you closer to your goal.

7.  Write down the goal and visualize it regularly.  This action will fix it firmly in the subconscious mind.

8.  To tell or not to tell?  Having someone hold you accountable can be a powerful tool and making a public commitment adds motivation.

9.  Forgive yourself.  If you fall off of the wagon, just jump right back on.

 

Carina Weston

Did You Know…gummy bears

Eating junk food is even worse than we thought.  Not only do sugary, fatty treats add calories and fat to your daily tally, but they can also encourage your body to store more fat.  Junk food might stimulate a gene that encourages your body to store excess fat, causing you to gain weight over time. 
Quick Tip…

Satisfy a sweet craving with berries or an orange.  They’re high in vitamin C, a nutrient that can help you sizzle up to 30 percent more fat during exercise.

Julia Morichelli

Acupuncture  acupuncture and arthritis 

During treatments, acupuncture needles are used.  They are pre-sterilized, single-use, non-toxic, and made from ultra-fine stainless steel.  The majority of the time, the patient has little or no sensation when the needle is gently tapped into the acupoint.  Treatments are typically 25-45 minutes and depending on the condition, sometimes light stimulation or a weak electric current is applied to the needles to enhance the treatment. 

In addition to relieving pain, this modality treats many inflammatory conditions as well.  These conditions manifest in numerous ways including skin disorders such as eczema and psoriasis, metabolic syndrome and diabetes, as well as arthritis.  Acupuncture and herbal medicine, working in tandem, along with appropriate lifestyle choices, can have a profound impact in turning around the tide of inflammatory disease.
Dorothy Low L.Ac, Dipl.OM.

 

Come and receive 50% off of an acupuncture treatment today!  New Clients only.

Pilates

8 Reasons to Start Pilates this New Yearpialtes 8 reasons

1.  Quick results.

2.  Easy to learn.

3.  Great workout.

4.  Relaxing and invigorating.

5.  Increased flexibility.

6.  Improved posture.

7.  Safe for pregnancy.

8.  Better breathing.

Massagenew years massage

Three out of four Americans claim that their New Year’s resolution is to focus on taking better care of themselves and achieving a more complete work/life balance.  Many Americans believe massage is an effective way to relieve stress and a great way to relax.

Massage is no longer viewed as an indulgence, but as a significant component to achieving overall health and wellness.  Massage helps improve circulation, focus on painful points, and alleviate tension. 

Add massage to your New Year’s resolution and come in to receive $10 off of a massage!

New Clients Only.

Meet Our Clients and Their Businesses 

  
Webster’s Community Pharmacy
Webster's LogoMichael and Meredith Miller, former owners of Fair Oaks Pharmacy and Soda Fountain, are at it again!

The duo have a flair for revitalizing community drug stores and are now in the process of bringing Webster’s Pharmacy back to its glory days. 

There are already great greeting cards, gifts, jewelry and fashion accessories to purchase.  Stop in and visit us–we’ve missed you!


2450 N. Lake Avenue
Altadena, CA 91001
   626-797-1163   


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Understanding movement and functional anatomy will give you a greater insight into how to address issues related to repeated injury, neurological dysfunction, inefficient motor control, lack of coordination, and overall weakness.  The gift of exercise also has the added value of getting the client actively involved in the healing process.

It’s important to figure out which form of exercise is appropriate for the client at the present moment, and which may be appropriate as the person gets stronger.  If an exercise is too easy, the client will be bored and not progress.  If an exercise is too hard, they will get discouraged and quit.  Think of Goldilocks–only if program is just right for a client will they overcome the initial challenges and take to the program.

The integration of massage and exercise is important for the long-term health of our clients.

Ben Benjamin, PhD


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Check out our friends Eden Builders.  They specialize in exterior renovations, bathroom remodeling, home additions, and kitchen remodeling.  Call now for a free estimate!

Ron O. Litman | General Contractor | Eden Builders
TOLL FREE: (888) 973-6635
LOCAL: (818) 554-3888

EMAIL:  Info@HomeBuldingAddition.com
OFFICE: 15030 Ventura Blvd, Suite #19-752, Sherman Oaks, CA 91403

www.homebuildingaddition.com


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Our Work as massage therapists helps millions of people.  By integrating exercise into their treatment plans, we can take their healing an important step further.  All exercise programs should start with a thorough assessment.

There are two types of assessments that are important to getting your client well and keeping them that way.  The first is an injury assessment, which we have discussed many times in this column.  The second is a movement or exercise assessment–and here is where we move into new territory.  Very few massage therapists are skilled at assessing movement and prescribing exercise.  This is unfortunate because movement assessments can provide valuable information about why your client was injured by identifying predisposing factors.

Clients are often in pain because of an underlying weakness, instability, lack of mobility, and a poor understanding of how to move properly.  For example, lets say a client is experiencing lower back pain.  Normally, a massage therapist would perform soft tissue work around the hips, lower back, and perhaps the psoas muscle and then sent the client on their way.  A few days may go by with minimal pain until suddenly the person begins to feel the same symptoms that initially let them to seek treatment. 

In contrast, if the therapist had the ability to perform an exercise assessment, they could design a specific mobilization and stretching program (based on a range-of-motion assessment), teach the client how to execute a proper bend, squat, and/or lunge pattern, then teach them how to condition their body to support the demands of their work and/or sport environment.


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