Fueling Your Diet With Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need.  Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously. To help you fuel your health with fiber, here are 9 facts to help.

1.  Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease.  High fiber helps the body to eliminate cholesterol by binding it in the digestive tract.  For thousands of years, fiber has been used to stop constipation.

2.  Fiber can actually help with over-eating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3.  Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.  Prepackaged and fast-food offers will not supply you with enough fiber to stay healthy.

4.  Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest.  The best sources are whole grains and concentrated grain products.

5.  Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber.  Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6.  More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water.  With your diet of fiber, you’ll need eight or more glasses of water every day.

7.  Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays.  The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8.  You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9.  Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do.  All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip.


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Pro Fitness Network
183 E. Glenarm Street
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In This Issue
Did You Know?
Feel Good Reasons to Consider Acupuncture
Pilates Facts
Myofascial Release
Pro Fitness Network
$10 Off of Your First Massage
(New Clients Only)
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.  Regular massages will enhance and increase the effectiveness of the athlete’s workout.
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50% Off of Your First
Acupuncture Treatment
(New Clients Only)
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.
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5 Signs You’re Happier Than You Think

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1. You’re not glued to the TV: The happiest people spend 30% less time parked in front of the tube, according to a University Maryland study.  The study analyzed 34 years of data from more than 45,000 Americans.  They’re more likely to spend time socializing, reading, or attending religious services–habits that are linked to better moods and health.
2. You keep souvenirs on display: People who use mementos or photos to remind themselves of good times better appreciate their lives and are happier, says Sonja Lyubomirsky, Ph.D., a professor of psychology at University of California, Riverside.  Good memories remind you of your “happiness potential” and promise that soon you can reach it again.
3. You make exercise a priority: People who exercise more are less likely to be stressed and more likely to be satisfied with life, according to Danish researchers.  Compared with sedentary people, joggers are 70% less likely to have high stress levels and life dissatisfaction, the study found.  Couch potatoes who start moderate exercise–the equivalent of 17 to 34 minutes a day–experience the greatest happiness lift.
4. You have a healthy love life: Physical intimacy is a key contributor to happiness, found a study by Dartmouth economist David Blanchflower, Ph.D., and Andrew Oswald, Ph.D., of England’s University of Warwick.  Married people report 30% more sex than singles, which may be one reason they also report being happier.
5. You hang out with happy people: Socializing with a cheerful person in your neighborhood increases the likelihood that you’ll be happy too, according to a new study.  How often you get together matters most, says the researchers.  People who live within half a mile of a buoyant buddy increase their odds of being happy by 42%..  If the friend lives further away (within a 2-mile radius), the chances drop to 22%–probably due to fewer get-togethers.

Carina Weston

Did You Know…salt

Eating out can slowly kill you.  A cardiologist recently told this store: I have an overweight, diabetic friend who’s a gourmand–he likes to dine out at fancy restaurants almost every night of the week.  He recently broke his leg and had to stay home for 6 weeks.  Just by cooking for himself, he lost 25 pounds and reversed his diabetes.  When you eat in restaurants, you forfeit control of ingredients as well as portion size.  Unfortunately, my friend is back to eating out again.  I tell him that if his health deteriorates, I’m breaking the other leg.

Quick Tip…

When eating out, you will consume atleast 1,000 calories and more likely 2,000-3,000!  If you eat out twice a day (even if it’s salads), you will consume 3,000 to 5,000 mg per sodium a day.  New ADA guidelines for sodium is 1,500 mg per day.  Choose a day to cook and make your meals for the week.  You can find great receipes on the internet.

Julia Morichelli

4 Feel Good Reasons to Consider Acupuncture acupuncture and arthritis

1. You have lower-back, shoulder, neck or knee pain: Acupuncture can help ease lower-back pain.  In one study, acupuncture proved almost twice as effective at relieving lower back pain as conventional therapies.

2. You get tension headaches or migraines: Research has shown that acupuncture can reduce severity and frequency of headaches when used on its own.  In one study, 47% of patients who received acupuncture reported a decrease in the number or days they experienced headaches by at least half.

3. You’re having baby making issues: Acupuncture proponents say that getting acupuncture can increase blood flow to the uterus, creating an environment that supports egg implantation while also reducing stress and depression.  The pregnancy rate for those who were given acupuncture treatment before and after undergoing IVF was 42.5% compared to just 26.3% for those were not given a treatment.

Come in and receive 50% off of your first acupuncture treatment today!

Pilates Facts

Joseph Pillates

1.  Pilates was named after its inventor Joseph H. Pilates. Originally, the concepts of the physical activity were developed for injured soldiers were confined to their beds in an English hospital.  Pilates innovated a machine from old hospital bed and springs.

2.  Pilates represents the acronym of Proximal Integrating Latent Agile Toning Exercise.

3.  Despite some of the rigorous physical maneuvers/exercises of Pilates, it is not deemed a cardiovascular workout.

4.  A Pilates workout consist of systematic practice designed to sculpt and tone the body’s core through balance, breathing, stretching, and strengthening.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage-Myofascial Release

massage and depressionMyofascial release has many well-known benefits, including reducing pain, headaches, and symptoms associated with fibromyalgia.  However, a secondary benefit for many has been lifting depression, decreasing inner anxiety and restoring a general calmness and joy in their life.

One possible explanation that seems to be related to depression is compression of the occipitalcondyles.  This type of compression can produce excessive pressure on the brain from facial restrictions that can cause cervical pain or headaches.

Myofascial release through the whole body, particularly balancing the pelvis, opening the spine, and releasing the occipitalcondyle area and myofascial techniques for the cranial area, can be extremely calming and therapeutic.

Come in and receive $10 off of a massage.  New Clients Only.


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Pro Fitness Network
183 E. Glenarm Street
Suite 101, 107, & 108
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In This Issue
Did You Know?
Acupuncture
New to Pilates?
Massage Benefits
Webster’s Community Pharmacy
Pro Fitness Network
$10 Off of Your First Massage
(New Clients Only)
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.  Regular massages will enhance and increase the effectiveness of the athlete’s workout.
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50% Off of Your First
Acupuncture Treatment
(New Clients Only)
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.
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Looking for a great Handyman Service?
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Heart-Healthy Valentine’s Day Gifts

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1. Dark Chocolate Fondue for Two: Skip the boxes of chocolates and make your valentine some dark chocolate fondue.  Packed with flavonoids, the dark stuff helps prevent heart disease and lowers blood pressure.  Melt some chocolate and dig in with fresh fruit.
2. A Heartfelt Workout Mix: Surprise your sweetheart by uploading a new workout mix to his or her iPod.  Choose upbeat, romantic songs with significance that will get the heart rate up while also playing sweet tribute to your relationship.
3. A Massage: Here’s an indulgence that won’t pack on the pounds.  A relaxing massage can relieve stress and lower blood pressure.  Release stress by giving your partner the gift of a great massage.
4. Heart Healthy Custom-Made Granola: Use an online service like MixMyGranola to design a custom-made granola for your significant other.  Choose from 79 different ingredients, and for a fun touch, choose heart-healthy options like cherries and almonds.
5. A Workout Date: There is nothing better than a great workout.  Exercise can be great for bonding and catching up with one another’s lives.  You will spend quality time together while encouraging one another and creating a deeper bond.

Carina Weston

Did You Know…cardio

Muscle burns 35 to 50 calories per pound, per day.  Although cardio sessions turn up the heat and burn big-time calories, lifting weights helps you build calorie-burning lean muscle, says Jeffrey Garber, M.D.  With more lean muscle, you extend the burn to when you’re just sitting at your desk or driving in the car.  Just adding 5lbs of muscle can help you lose 24 pounds in one year!

Quick Tip…

Add weight bearing exercises to your workouts three times per week.  It does not have to be a hardcore all out training session; just challenging.  You will see toning results like you have never experienced before.

Julia Morichelli

Acupuncture acupuncture and arthritis

Many common health conditions can be effectively treated by acupuncture because it is safe, effective and has few side-effects.  These conditions include insomnia, anxiety, depression, fatigue, gastrointestinal and digestive problems, addictions, allergies, sinusitis, headaches and migraines, skin disorders, colds and influenza, high blood pressure, musculoskeletal injuries, back, hip, and joint pain, along with more seroius health conditions like a stroke.  Women’s health, menstrual irregularities, menopausal issues, and infertility can also be approached from a holistic perspective, using acupuncture, and traditional Chinese medicine.

Dorothy Low L.Ac, Dipl.OM.

Come in and receive 50% off of your first acupuncture treatment today!

Pilates

New to Pilates?

pfn pilates

Walking into a Pilates studio for the first time can be intimidating.  Not to worry, Pilates is a very professional, client centered practice.  A friendly knowledgable instructor will greet you and make you feel right at home.

What to bring to a Pilates class: You won’t need much.  Equipment, towels, and water are provided.

What to wear to a Pilates class: There are a few things to consider when dressing for a Pilates class.  First, make sure your clothes give enough to let you move and stretch fully.  Pilates is done barefoot, so no footwear is needed.

Come in and try 3 one-on-one Pilates sessions for $150.

Massage

new years massage

Massage Benefits Are More

Than Skin Deep:

Does a good massage do more than just relax your muscles?  To find out, researches at Cedars-Sanai Medical Center recruited 29 healthy adults and assigned them to an hour session of deep-tissure massage.

To their surprise, researches found that a single session of massage caused biological changes.  Those who received deep tissue massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva.  They also experienced a decrease in the level of arginine vasopressin, which is a hormone that can lead to increases in cortisol.

Participants had increases in the number of lymphcytes, white blood cells that are part of the immune system.  The lead author, Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were “very, very intriguing and very, very exciting—and I’m a skeptic.”

Come in and receive $10 off of a massage.  New Clients Only.

Meet Our Clients and Their Businesses

Webster’s Community Pharmacy
websters2Michael 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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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   


read more