Meet Vanessa our new Acupucnturist!

Vanessa Ferandell received her Master’s degree from Emperor’s College in Traditional Oriental Medicine and Herbology in 2008. Vanessa is a California Board Certified Licensed Acupuncturist. She has been licensed for ten years in massage therapy with a specialization in Myofascial Release since 2002. Vanessa received her Bachelor of Arts degree in Sociology from California Polytechnic University of Pomona in 2001.

Attending Acupuncture school and being trained in various massage techniques was essential to Vanessa’s integrated approach in delivering healing arts to patients. Some of her focuses are in pain management, gastro intestinal issues, sleeping disorders, and women’s health. She also facilitates the body’s natural healing with Chinese herbal formulas and massage.


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Re-Shape your Plate

Regular exercise combined with proper nutrition is very important to reach healthy lifestyle goals. From now through the month of March, National Nutrition Month® is a great opportunity to become more aware of how much is consumed. The Academy of Nutrition and Dietetics has developed this annual campaign to provide the public with nutrition education and information. The focus is placed on the importance of making informed food choices while developing sound eating and physical activity habits.

Taking the food pyramid and translating it into what goes onto your plate is what Get Your Plate in Shape is all about. It is designed to help teach people about healthy servings. How much is too much? The National Institute of Diabetes and Digestive and Kidney Diseases defines the differences between portion and servings, “A ‘portion’ is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.”

Take into account the following tips to help visualize portion sizes:

Serving Sizes Everyday Objects

¼ cup of raisins or nuts one egg or a golf ball

1 cup of cereal a fist

½ cup of cooked rice, pasta, or potato ½ baseball

1 medium fruit a baseball

2 Tablespoons of peanut butter a ping-pong ball

3 oz meat or chicken deck of cardspastedGraphic.pdf

Over the course of day, consider eating foods from each food group: vegetables, grains, protein, fruits, and dairies. Half of your plate should consist of vegetables and fruits. Have fun with all that Mother Nature has to offer choosing from dark green, red, and orange vegetables. Fresh and in season are always best, but frozen or canned vegetables and fruits are a great option during the rest of the year. When purchasing the latter make sure that select “reduced sodium” or “no-salt-added” canned vegetables. Similarly when purchasing canned fruits make certain that they are packaged in water or 100% juice.

The other half of your plate should be divided between grains and protein. Consider 100% whole-grains when eating breads, cereals, crackers, pasta, and brown rice. The protein portion should include any of the following each week:  seafood, nuts and beans, lean meat, poultry, and eggs. Dairy is not on this healthy plate but rather on the side. Think about low-fat milk, yogurt and cheese to fill up this side serving.

Eating balanced meals is key to keeping fit, but exercise is equally important. Make sure to get some type of regular exercise daily and you will be on your way to a healthier lifestyle.

Which is your favorite vegetable?


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Massage

Come in and receive 10% off of your first Therapeutic Massage!

What is Myofascial Release?

Trauma, inflammatory responses, and/or surgical procedures create Myofascial restrictions that can produce muscle or sinew related pain.  Myofascial Release applies gentle sustained pressure into the Myofascial (muscle/sinew) connective tissue to eliminate pain and restore motion.


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August Special: $20 Off!


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Pro Fitness Network
183 E. Glenarm Street
Suite 101, 107, & 108
Pasadena, CA 91105
626-799-7243
Monthly Specials:

$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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Call Marcos Alfaro
(626) 434-9822
Burning Calories with

Everyday Activities

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If the thought of working up a sweat on the treadmill at the gym to burn calories doesn’t appeal to you, you’ll be happy to know that you can burn plenty of calories just by doing everyday activities.  Research shows that people who are physically active during the day can burn an extra 300 calories per day.  Over 12 days, that can add up to an extra pound of weight loss.

NEAT calories accounts for the energy that you expend when youa re not sleeping, eating or doing structured physical activities.  NEAT calories include things like walking or riding a bike for transportation, typing on the computer, working in the yard and cleaning the house.

Burning NEAT calories (Based on a 150 pound person doing an activity for 30 minutes):

  • Raking leaves = 147 calories
  • Gardening = 153 calories
  • Moving = 191 calories
  • Vacuuming = 119 calories
  • Cleaning the house = 102 calories
  • Playing with the kids = 136 calories
  • Mowing the lawn = 205 calories
  • Strolling = 103 calories
  • Sitting and watching TV = 40 calories
  • Biking to work = 220 calories

Burning Calories: A Little More Everyday

If you are trying to increase the calories you burn, make an effort to do more spontaneous physical activities throughout your day.  Reduce the time you spend sitting, while adding calorie-burning activities to your daily routine.

  • Walk down the hall to see a colleague rather than making a phone call or sending an e-mail.
  • Take the stairs instead of an elevator or escalator.
  • Clean your house instaed of using a cleaning service.
  • Take your dog out for more frequent walks.
  • Ride your bike or walk to work rather than driving.


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