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Walking to Exercise for Fitness Better Health and Fitness Are Just Steps Away By Nancy Shepherd For years it was believed that exercise for fitness had to be very strenuous to have any noticeable benefit. However, it is now recognized that something as simple as walking can be as efficient as more rigorous activities. The key is the type of walking you do. Simply strolling is better than nothing; it at least gets you moving and keeps your joints limber. But if you’re walking to exercise for fitness, you’ll need to step up the pace. Depending on your current health and your fitness goals, you can choose from brisk walking, power walking, and pole walking. Brisk walking can help you lose weight, improve your mood, manage Type 2 diabetes, lower blood pressure, and normalize cholesterol. Done consistently, it is as effective for reducing the risk of heart attack as jogging. As a weight-bearing exercise, it also contributes to strong bones and reduces risk from osteoporosis. All it takes is a good, supportive pair of walking shoes and enough space to work up to a good pace. To gain the benefits of brisk walking,

your speed should be fast enough to raise your heart rate, but still allow you to comfortably carry on a conversation. After a five to ten minute warm-up at a slower pace, increase to the brisk pace and maintain it for at least 30 minutes. You’ll get best results from engaging in the activity no fewer than five days a week. The next level of walking for fitness is power walking. At this level you can burn almost as many calories as jogging but without the jarring impact on your joints. In one study, women who incorporated three power walks per week into their walking routines lost five times as much belly fat than women whose workouts consisted of only brisk walking -- even though they burned the same number of calories. To take your workout to the power walking level, do your warm-up walk, then bend your elbows and swing your arms as you stride energetically. Strive for a pace of four miles an hour, an intensity at which conversation is no longer comfortable. Pole walking gives you all the benefits of power walking and then some. Adding poles to your walking

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routine involves more muscles of the upper body, so you burn more calories and tone your upper body as well as your legs. Additionally, the poles provide stability and relieve some of the load from the hips and knees, which may make it easier for older people to take part. Walking with poles results in a greater aerobic workout without having to walk any faster. Even though using the poles raises the heart rate higher and burns more calories than walking without poles, walkers don’t perceive the exertion as harder. It has also been reported to relieve neck and shoulder pain. To pole walk correctly, it is best to get some instruction so you’ll get the most from your efforts. You’ll learn the proper length for your poles and the most effective techniques. Generally, walking with poles is like power walking, except that you will push down and back on the poles to propel yourself

more powerfully with each stride. There’s no longer any excuse for not working out. Walking to exercise makes improved fitness accessible to nearly everyone. Start where you are and do as much as you can do. As your fitness improves, step up to the next level of walking and you’ll be taking positive steps toward better health.

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“Ask DMV” answers most frequent questions Expert Answers to Common DMV Questions By the California Department of Motor Vehicles Do you have questions about general driving related requirements like registration, licensing and insurance? Are you unclear about laws and restrictions related to driving? The California Department of Motor Vehicles has answers. “Save Time, Go Online,” at www. dmv.ca.gov. You can submit any DMV-related questions at AskDMV@ dmv.ca.gov 1. Q. The legacy plate count is now more than 7,700. Does this mean DMV is going to start issuing the legacy plates? If so, when? A: No. According to the statute, one of the plates must achieve a minimum of 7,500 orders before January 1, 2015. The combined total is not relevant to determining if a sufficient number of plates have been ordered. Legislation introduced the California Legacy License Plate program offering vehicle owners the opportunity to purchase replicas of California license plates similar to those issued in the 1950s, 1960s, and 1970s. Customers can visit the Legacy Plate webpage for updates and information: http://www.dmv. ca.gov/legacyplates/index.htm 2. Q. I want to order a personalized license plate for my sister. How do I know if the sequence of letters and words that I want is available? A. The California Department of Motor Vehicles Web site makes this easier than ever! By visiting www.dmv.ca.gov and clicking on the special interest and personalized plate link, you’ll be able to enter the configuration of numbers and or letters that you want and know immediately if it is available. However, configurations that look like a regular series license plates, substituting a letter for a number (and vice versa), and other rules apply. Each plate order is manually reviewed prior to manufacture and if it is not acceptable, a letter and refund will be generated. On this same page, you will also be able to browse through the wide variety of special interest plates that the DMV offers. Page 4

3. Q. What are the penalties if a teen driver violates the provisional licensing rules? A. In terms of the provisional driver license, the DMV can take the following sanctions on a minor’s driving privilege: a 30-day restriction is required if your driver record shows a violation point count of 2 or more points in 12 months. You will receive a 6-month suspension and a 1 year term of probation if your driver record shows a violation point count of 3 or more points in 12 months. Also, the court is required to impose community service hours or fines for violation of specific provisions. NOTE: Probation means: no tickets, no collisions, and any current restriction or suspension will run its full term even if you turn 18 before the restriction or suspension ends. The DMV has a Young Driver webpage with more information for underage drivers: http://www.dmv. ca.gov/teenweb/more_btn6/points/. 4. Q. I recently donated my vehicle to a local charity. Am I still required to complete a Notice of Release of Liability to indicate I don’t own the car? A. Yes, any time you sell, gift, trade-in or donate a vehicle, a Notice of Release of Liability should be completed within five days. This can be done two ways – online or by completing and mailing a REG 138 form. Make sure you fully complete the information and keep a copy for your records. Save Time, Go Online!

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To file a Notice of Release of Liability online, visit: http://www.dmv.ca.gov/ online/nrl/welcome.htm 5. Q. I was wondering how many used cars a person in California can buy and sell as a private party before needing some kind of license (if any license is needed)? I’m handy with fixing cars. I was thinking about buying a used car(s) from a private party that needs some work, fixing it up, and then selling it myself again for a profit. A. Unless the vehicle is registered to the person selling the vehicle, the California DMV could pursue unlicensed activity for selling even one vehicle that a person obtained for the express purpose of selling it to another party. Since we’re on the topic of selling vehicles, unlicensed and for profit, DMV investigators can cite unlicensed car dealers, who pose as private sellers with the intent of flipping used vehicles. This activity is known as “curbstoning” and “curbstoners” can face several thousand dollars in fines and fees for each confiscated vehicle. The Department of Motor Vehicles has zero tolerance for these activities and takes statewide enforcement action to prevent putting possibly dangerous vehicles onto California roads. 6. Q. When Disabled Person Parking Placard owner passes away, what should I do with the placard?

A. The Disabled Person Parking Placard must be returned to the department within 60 days of the placard owner’s death (California Vehicle Code § 22511.55). A Statement of Facts (REG 256) must be completed explaining why the placard is being surrendered. The placard and Statement of Facts may be mailed to: DMV Registration Operations Division PO Box 942869, MS C271 Sacramento, CA 94269-0001 Don’t Stand In Line, Go Online! Doing business with the DMV has never been easier. The DMV offers an array of services to customers 24 hours a day, 7 days a week through its Website including online advance appointments for written and drive tests; vehicle registration and driver license renewals, selection of personalized license plates, changes of address and payment of fees via secure debit transactions. Customers can also effect transactions by calling DMV customer service at 1-800-7770133. DMV is a department under the California State Transportation Agency (CalSTA).

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Light eating for families : Experts suggest seafood

Editorial offices: 23472 Vista Del Verde, Suite 6 Coto de Caza, CA 92679-3930 949-589-9990 To send a press release: newseditorials@yahoo.com

Sandra White

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Ladera Ranch News is an independent weekly newspaper published every Friday. We are not owned or operated by any of the big daily newspapers. The views and opinions expressed are those of the publisher and not any organization. No reproduction, in whole or in part is permitted without the express written permission of Ladera Ranch News. Legal Advertising: The Ladera Ranch News was adjudicated by the Orange County Superior Court as a newspaper of general circulation pursuant to Government Code 6000 case #A227454 on December 30, 2004 and as such is the appropriate newspaper to place legal and public notices for the South Orange County Judicial District and the community of Ladera Ranch..

Health experts recommend young families, especially expecting moms, should aim to eat a variety of nutrientrich foods -- those that are bursting with vitamins and minerals in every bite. A serving of seafood, for instance, packs nutrients like protein and omega-3s into only about 100 calories. For this reason, eating fish and shellfish two to three times a week is linked to healthy hearts among adults and a brain boost in babies. Warm weather is the perfect time to learn light, delicious ways to make fish your family’s new favorite. Healthy eating made simple with seafood Instead of deli meat sandwiches, try a tuna, crab or salmon salad with one of these creative mix-in combinations to help get to your weekly recommended servings of seafood: * Plain yogurt, slivered almonds, diced apples and dried cranberries. * Olive oil, capers, diced red onion and basil. * Cottage cheese, diced celery and a splash of lemon juice. Place on a whole wheat roll or eat as a dip with crackers for a simple and nutritious picnic lunch. As an alternative to traditional summer barbecue items like hot dogs and brats, which are higher in calories and fat, fire up the barbecue for one of these fish dishes: * Kebabs with shrimp, scallops, peppers and pineapple. * Fillets of salmon or cod grilled on a wood plank. * Grilled pizza with mozzarella, tomatoes and canned tuna (full recipe below).

Seafood matters most for moms-to-be Fish and seafood is packed with nutrients that are especially important for the health of pregnant women and growing babies, yet 80 percent of women don’t eat the recommended amount. During your pregnancy, official guidelines from the U.S. Food and Drug Administration say: * Eat seafood two to three times each week. * Eat a variety of fish. * As much as half (6 ounces) of fish each week can be albacore tuna. * The only fish to avoid completely are shark, swordfish, king mackerel and tilefish. “Seafood contains a package of powerhouse nutrients needed for a healthy pregnancy - omega-3s, calcium, vitamin D and iron,” says Dr. Ashley Roman, an obstetrician and mother of two. “Most expecting moms don’t get enough nutrient-rich fish in their diet and are missing out on a brain development boost for their babies.” A new guide created with registered dietitians and doctors is now available to help expecting and new moms eat plenty of fish. “A Seafood Lover’s Guide to Eating During Pregnancy,” explains why eating seafood is important, how much to eat, and how to eat it with delicious and nutritious recipes and snack ideas. Download a free copy of “A Seafood Lover’s Guide to Eating During Pregnancy” at www. healthytuna.com. Grilled Tuna Italiano Pizza

During the hot summer months, skip the oven and go for the grill. This easy and delicious pizza is a great way to enjoy a variety of nutritious foods with your whole family without heating up the whole house. Serves two. Ingredients 1 (6-ounce) pre-baked individual whole-wheat pizza crust 1/4 cup shredded mozzarella cheese 1/3 cup diced roma tomatoes 1 teaspoon minced shallots 1/2 teaspoon red wine vinegar 2 teaspoons fresh-chopped basil 1/4 teaspoon fresh-crushed garlic 1 (5-ounce) can tonno tuna in olive oil Directions 1. Preheat grill to 350 F. 2. Place pizza crust on pizza pan or directly on grill rack. 3. Sprinkle cheese over crust; grill with lid closed until cheese is melted (about seven minutes). 4. Meanwhile, in bowl, combine tomatoes, shallots, red wine vinegar and garlic; set aside. 5. Flake tonno tuna evenly over pizza. 6. Spoon tomato mixture over tuna; sprinkle basil over pizza. 7. Grill five minutes longer. Serve immediately.

It’s amazing that the amount of news that happens in the world every day always just exactly fits the newspaper. ~Jerry Seinfeld The Ladera Ranch News

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local dentist dr. Michael tessier discusses Beautiful, quick and Easy solution for unsightly Black fillings Over the past thirtyfive years in the dental field, one of the most significant changes I’ve seen is the appearance of people’s Dr. Michael Tessier back teeth. We usually talk about front teeth when talking about cosmetic dentistry, but the appearance of the back teeth is also significant. I remember when I started in dentistry looking at mouths full of black fillings. I seldom see that anymore today, particularly in Southern Orange County where my practice is located. As an example, several years ago, there was a trailer for a Goldie Hawn movie in which this lovely actress threw her head back and laughed loudly, displaying a mouthful of silver/mercury amalgam fillings, which had turned black. Hardly consistent with the rest of her Hollywood visage. When silver fillings get old, they corrode- effectively rust- and it’s this silver oxide that turns black. And, that blackening is so pervasive that it often turns the whole tooth very dark. Last week the checker at

the supermarket had mostly clean, white teeth, except for the two lower left molars with very large mercury/ silver amalgam fillings. They’d probably been in her mouth for twenty years, and while they could have been clinically sound, she probably did not realize how they affected her appearance. By removing and replacing that black filling with a tooth-colored plastic restoration, or a toothcolored porcelain filling (lasts longer than plastic), or, in the case where removing the filling would leave the remaining tooth structure too weakened, a tooth-colored crown (or cap), the tooth could be returned to its normal, unremarkable appearance. Given the law of unintended consequences and the first rule of medicine-“Do no harm”-we avoid doing dental work that isn’t absolutely necessary. But a procedure like that is relatively non-invasive, and the effect is both dramatic and beautiful. Worth thinking about. If you have any questions about any things dental, please call my office (949-459-7212) to make a complimentary consultation appointment. The office address is 28562 Oso Pkwy at the intersection of Oso and Antonio Parkways in Rancho Santa Margarita.

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A fun approach to teaching kids nutrition wisdom As children across the country head back to school, life for families becomes a little more hectic. Just because days are busy, don’t let nutrition fall by the wayside. Teaching children nutritious eating habits now can mean a lifetime of health, plus it can be a lot of fun to eat, laugh and spend time together. “The more parents can do to involve children in the process, the decisions on what they are eating and where their food comes from, the better off they will be at helping them learn reverence and appreciation for food,” says Anni Daulter, professional cook, nutrition expert, and author of several books, including “The Organic Family Cookbook.”

Here are some simple yet effective tips from Daulter to get your kids excited about nutrition and help them make good food choices: 1. Make mealtime special “In our fast-paced lives, we have somehow lost the concept that eating is not just about the actual food. It’s about the connection, the time spent enjoying every bite, laughing, talking and sharing. Our families need this time together,” Daulter says. Create a routine. Consider starting dinner at a similar time each night. Designate different nights for different types of meals, such as vegetarian Monday, or make-your-own pizza Saturdays. Have children help with the meal prep and cleanup, if ageappropriate. Light a candle during dinner, and allocate plenty of time for conversation - it’s one of the best ways to bond with loved ones. 2. Adopt a healthy morning routine While most families are timecrunched on weekday mornings, it’s important to make time for breakfast so kids get the nutrition they need before heading to school. Healthy breakfasts incorporate whole grains, protein, fresh fruit, and supplements that support brain and body health. “Supplements can be an easy way for mom and dad to ensure that their children get the important nutrients they need, especially during busy mornings,” says Daulter. “I

recommend giving kids a boost of brain-building nutrition with a kidfriendly omega-3 supplement. I like chewable, strawberry-flavored Nordic Naturals Children’s DHA. This essential nutrient is brain food, proven to support brain growth and health. Additionally, omega-3s support a healthy immune and nervous system, too.” 3. Create tasty school lunches “When your children are fed better, they learn better,” says Daulter. “Their bodies react to being fed good pure foods that give them the fuel they need to get through each and every school day.” Save time by making lunches the night before or do a big Sunday cutand-chop day for raw ingredients throughout the week. Here is a sample of what you’ll find in Daulter’s children’s lunch baskets: Black Bean Soup Lunch * Classic Caesar salad * Homemade wheat parmesan chips * Raw: Asian pears and clementines 4. Have healthy snacks on hand “Kids bodies tend to be more in tune with their internal signals and they inherently seem to know that they need more little meals throughout the day, rather than three big meals,” Daulter says. “Eating smaller portions frequently throughout the day provides more energy when we need it and is easier

for our bodies to digest.” Daulter keeps several small kids tables throughout the house so her children can nibble on snacks while they continue to play. What sorts of things does she like to feed her kids for snacks? Nuts, homemade fruit rollups, pumpkin seeds, veggie popcorn, fresh fruits, carrot sticks, and cheese are all healthful snacks that keep kids’ bellies full. 5. Teach healthy eating habits through activity “My kids and their friends love to cook and help us prepare meals, and the more we include them in the process, the more invested they become in their own health,” says Daulter. You may be surprised by how excited your children get by being involved in the entire meal process. When you go to the grocery store or farmers market, have children help pick out veggies. If you grow your own, let them pick the produce and help wash, peel and prep it for meals. “Even the youngest child can help mix in flour for fresh bread or learn to whip her own honey butter,” says Daulter. “These tasty teachings will not only give them practical and valuable life skills, but will leave them with loving memories of family cooking days that were spent laughing, creating, and of course, eating!”

Make Breakfast Part of Your New Year’s Resolution It’s a new year, so why not make it a new you? Put those resolutions into action by making simple changes to help improve your lifestyle. Start with the meal that helps start your day and create a versatile, fulfilling breakfast by adding almonds, in all their forms to your morning meal to help provide you with the energy you need. Matthew Biancaniello, master mixologist at the Hollywood Roosevelt Hotel’s Library Bar is known for his innovative cocktail creations and use of fresh ingredients. His creativity extends to healthful smoothies that help jump start your morning and your metabolism as well. For an easy smoothie, Biancaniello suggests using almond butter or almond milk for a creamy base with a burst of flavor. “One of my favorite smoothie recipes uses a combination of both almond butter and milk, along with fresh fruit, juices and seasonings for a unique blend that’s sure to get your day going,” says Biancaniello. “It takes no time at all to add and blend the ingredients, and the result is a satisfying drink that you can take with you on the go.” Including a handful of almonds in your breakfast is one simple solution that not only packs a powerful nutritional punch, but also helps keep you satisfied throughout the morning. There are all kinds of ways almonds can help boost your breakfast: Toss a handful of whole natural almonds and fresh berries into your morning yogurt. Look for cereals containing crunchy sliced or slivered almonds. Top whole wheat toast with almond butter and sliced bananas, or spread almond butter onto

apple slices. Use almond milk in your oatmeal, and top with dried or fresh fruit. Sprinkle sliced almonds into your breakfast parfait layered with low-fat yogurt and fruit. Toss toasted, sliced almonds into scrambled eggs or a veggie omelet for an extra healthy boost. The Southside of Morocco Smoothie Yield: 1 smoothie 3 strawberries 2 ounces pomegranate juice 5 mint leaves 3/4 ounce fresh lime juice 3/4 ounce agave syrup (1-to-1 ratio with water) 1 slice fresh ginger 1 pinch cayenne pepper 1-2 tablespoons almond butter Add each ingredient to blender or food processor; mix until well blended. Serve in glass with or without ice; garnish with mint sprig. For a slushy texture, blend ingredients with ice or substitute with frozen strawberries. Nutritionals: Calories 158; Fat 9.8g; Saturated Fat 1.7g; Mono Fat 14.3g; Poly Fat 2g; Protein 8.9g; Carbohydrates 18g; Fiber 2.4g; Cholesterol 0mg; Sodium 79.8mg; Calcium 51.9mg; Magnesium 54.9mg; Potassium 243.8mg; Vitamin E 4.3mg

The Southside of Morocco Smoothie

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The Top 14 Trends From Spring 2014 Fashion Week By Diana Tsui and Veronica Misako Gledhill Fashion Month ended last week, and we took our usual step back to peruse every show from the Spring 2014 offerings to see which trends synthesized across all four cities. Of course, just because something walks on a runway doesn’t mean it will influence anybody’s wardrobe, but when you see certain styling moves or details repeating in all four fashion capitals, it’s a safe bet that you’ll feel their impact. We sifted through show after show to come up with some trends that might have the significance, novelty, and staying power to find their way into our wardrobe next spring: the flying fringe at Altuzarra, Miu Miu, and Dior; the powdery lilac at Prabal Gurung, Wes Gordon, and Burberry, and then again at Christopher Kane; the return of classic knife pleats at Prada, Rochas, and Givenchy; the play of written words embroidered or printed across ready-to-wear at Alexander Wang, Erdem, and then, finally, at Dior.

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January 3, 2014

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OC Food Bank Raises Food, Cash and Wine Glasses at 2nd Annual Soiree in the Vineyard

The Ladera Ranch News

Pascal Olhats, Honorary OC Food Bank Events Committee Member with Peggy Fort, Francois Langin, and Bill Long.

In an effort to support the OC Food Bank, Orange Countys most prominent socialites came out to Newport Beach Vineyard and Winery to raise their glasses and much needed funds to alleviate hunger. With a significant decrease in pounds of food received this year by the OC Food Bank for one its programs that serves new mothers, infants, and seniors, the 2nd annual Soiree in the Vineyard to End Hunger in Orange County raised more than $45,000, supplying more than 100,000 meals for individuals and families during the holidays. Out of compassion for families that do not have sufficient access to food, Community Action Partnership of Orange County formed a fundraising

Richard Moriarty, owner of NBVW with Pat and Jolynn Mahoney and committee, chaired by Jeanne Moriarty, to raise funds and awareness for its Jeanne Moriarty, Honorary Chair of the Soiree. OC Food Bank program through events such as the Soire. All of our guests enjoyed the beautiful natural setting and the intimate environment of the OCFBs soiree event. However, the most important aspect of the event is the wide-reaching positive impact it has on the urgency of unmet needs within our own backyard, stated Jeanne. The Soire, which took place at Newport Beach Vineyard & Winery, included a VIP reception featuring Italian fare prepared by master chefs from Antonello Ristorante, Richard Moriartys Estate produced wine, and a unique photo opportunity in front of Richards Lamborghini on the wall above his private wine cellar. The highlight of the evening included a special heartfelt speech by Jeanne Moriarty along with a surprise $5,000 donation, kick-starting a compassionate call for donations. Through the Fund a Need call for donations, an additional $9,000 was raised for the OC Food Bank along with $10,000 Justin Myers, Executive Director NBVW and Mrs. Moriarty, Jeanne Guests also enjoyed live jazz performed by the Jerry Mandel Jazz Band, and Richardâ&#x20AC;&#x2122;s mother. a wild card live auction, a tour of the estates ornately ordained wine cave, during the live auction.

Gary and Karen Smith.

and a competition for best hats worn to the event. Support for the Soire in the Vineyard came from presenting sponsor Wells Fargo, C.J. Segerstrom & Sons, and Southern California Institute for Food Technologists. Additional support came from South Coast Plaza, Locale Magazine, Goose Island Brewing Company, Giracci Vineyards, Noms in a Cup, and the Jerry Mandel Jazz Band. The Orange County Food Bank distributes nearly 20 million pounds of food annually. We also provide food and personal-care items to more than 400 other helping organizations including churches, shelters, and senior centers. At the food bankâ&#x20AC;&#x2122;s warehouse, volunteers receive and package 26,000 boxes of food each month, which its clients can pick up at 50 sites across the county. For more information, please visit www.OCFoodBank.org Page 12

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Terry and Carol Hartman with Craig Ryan and Ron Godshalk.

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Start Your Healthier Future Today When it comes to losing weight and getting into shape, good intentions are never quite enough. And there’s not a quick-fix solution, either. It takes a wellbalanced approach and a commitment to making healthy, long-term changes. According to Dr. Marc Sorenson, people who succeed in losing weight and keeping it off have several things in common in three important areas: Nutrition – They eat a low-fat, low-sugar diet with lots of vegetables and fruit, and they do not count calories. Exercise – They are physically active and commit to making exercise the first thing they do every day. Education – They self-monitor with weigh-ins. Understanding what is going on inside you backed with innovative and ground breaking educational course gives you the advantage you need to succeed. “Anyone trying to lose weight and regain their health needs to pay attention to these factors,” said Sorenson, founder and director of the National Institute of Health and Fitness (NIHF), which is hosted at the Zermatt and Homestead Resorts in Midway, Utah. “You need to focus your efforts on fitness and nutrition, and you need to educate yourself on techniques for maintaining your slimmer, healthier body.” Eating Better Many people have found it helpful to keep track of what they eat, especially in the beginning. They are often surprised at their own eating habits once they see it in black and white. Food diaries can help you see where you need to be cutting back and making changes. “Many people fear they have to go hungry in order

to lose weight,” said Dr. Sorenson. “But it’s a simple fact that you don’t need to starve yourself. At NIHF, we have a firstrate nutritional program that is guided by scientific research. And the meals are delicious and satisfying, so you can enjoy eating healthfully.” Getting Active While you might be able to lose weight simply by cutting back on calories, you won’t be able to keep the weight off. Before starting a fitness program, you need to know your starting place. Talk to your doctor to find out your body mass index (BMI), weight and blood pressure, and to get recommendations on what kinds of activities are safe for you to begin. “With our activity programs at NIHF,” said Sorenson’s wife, Vicki, “we take a detailed physical assessment to tailor the activities to individuals. This ensures safety while allowing them to achieve maximum results.” It can be very helpful to have an exercise buddy, or even a group. Not only will it help you be more accountable to sticking to your plan, a friend can make exercising much more fun. Making the Commitment Taking care of your body isn’t about fitting into a small sized pair of jeans or a smaller specialoccasion dress. It’s about making a long-term commitment to your health. Some people have found that a helpful way to get started on the right track is to go to a health and fitness resort. Expert teams can not only help people

begin the weight loss process, but give the education and support needed to maintain their efforts once they leave. “Understanding what is going on inside you, and being properly educated on how to take care of yourself, gives you the advantages you need to succeed,” said Dr. Sorenson. Sorenson says that when choosing a health and fitness resort, make sure it matches your personal goals. “Do you want a militaristic approach, or a more supportive and nurturing environment? We believe it’s important to treat our guests with respect and to nurture them so they are equipped to take what they have learned home with them and apply it to the rest of their lives.” Your health is too important to ignore. Take steps today to help ensure you’ll have a healthier and happier future. You can learn more about the programs at NIHF at www.NIHF.com.

Diet Food to Help Men Lose or Maintain Their Weight By Tamara McRill Salad and fruit may be diet food staples, but weight-watching men often desire a little more heft in their chow. There are fat burning foods for men that won’t require you to gnaw on lettuce all day. These manly diet foods will control hunger or boost metabolism, to help shed unwanted pounds. As with any diet, you may want to consult your physician to ensure none of these diet foods will negatively effect your health, allergies or medication. Fat Burning Food for Men #1: Soup One of the best diet foods for men are lower calorie, broth or tomato based soups. Soup is the exception to liquids being less filling than solids. This should be taken advantage of and used as a diet food before meals to reduce hunger and to feel full. A Purdue University study, conducted by Richard Mattes, fed 300 calorie servings of soup to participants, before they ate lunch. They were allowed to eat as much as they wanted for lunch, but participants took in less calories daily on the days they ate the soup. Fat Burning Food for Men #2: Hot Peppers One fat burning food for men that Page 14

will speed up your metabolism, is hot peppers. According to researchers at Laval University, in Canada, this is due to the chemical capsaicin. Capsaicin is found in jalapeno and cayenne peppers. This chemical provides temporary stimulus to your body, releasing stress hormones. This amps up your metabolism, causing calories to burn. Fat Burning Food for Men #3: Beans Beans may not seem like a traditional diet food, but it works as one on many levels. Beans work as appetite suppressants, by helping you feel full longer. Beans also pack a big dose of fiber and protein, for very little calories, making it a great fat burning food. A half cup of pinto beans contains 8 grams of fiber, 7 grams of protein and just 110 calories. So next time someone gives you grief over bean consumption, say you are just following your diet. Fat Burning Food for Men #4: Cereal High fiber, whole-grain cereal is a great fat burning food option, for breakfast or a snack. Another Purdue University study found that replacing a meal with a portion controlled serving of cereal may help weight

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loss. The study included 2/3 cup of skim milk and a 100 calorie serving of fruit with the cereal serving. Other research shows that men who increased their consumption of whole grain, were less likely to gain weight over time. Whole-grain cereals also provide fiber, nutrition and a sense of fullness, making it a decent diet food choice. Fat Burning Food for Men #5: Lean Turkey Lean turkey has long been a favorite fat burning food for body builders. The protein in this diet food can raise your metabolism, which helps to build up lean muscle. This in turn, helps your body to burn fat. A three ounce portion of boneless, skinless lean turkey contains 120 calories and 26 grams of protein.

These fat burning foods for men are not miracle diet foods. However, they can give your metabolism the boost it needs, to help you burn off excess calories. When used in conjunction with a doctor approved diet and exercise program, you should be able to achieve a healthy fitness level.

The Ladera Ranch News

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January 3, 2014

LADERA RANCH NEWS R est aurant Antonucci’s Restaurant Serving authentic Italian seafood and award-winning pizza since 1976 with exciting appetizers and a full bar and live entertainment on Saturday evening.

24190 Alicia Parkway Mission Viejo. 949-472-4332 Cinnamon Productions Bakery Café

Breakfast can be delightfully decadent with sugary cinnamon rolls like grandma used to make or lighter eggs and toast or scones. Some interesting sandwich possibilities and strong hot coffee OPEN Sunday/Monday 6:30am to 4:00pm Tuesday, Wednesday, Thursday 6:00am to 8:00pm

25672 Crown Valley Pkwy. 949-218-1515 Claim Jumper Monster salad bar, great steaks, full bar with a wide selection of beers and wines to choose from.

27845 Santa Margarita Pkwy, Mission Viejo 461.7170 Cosmo’s Italian Kitchen Owners Bob Quinn and Dick Fisher celebrate their 5th anniversary with special dinners Monday, Wednesday and Sunday. Open 11am Monday to Friday.

28562 Oso Pkwy 949.216.9029 Diho Siam Authentic Thai and Chinese food at affordable prices. Many varieties of Thai and Chinese delicacies. Chicken, Beef, Pork, Tofu and Vegetarian! Barbecue Chicken, Crispy Duck, Beef w/Oyster Sauce. Spicy Cat Fish. Hours: Open daily from 11am to 9pm; Sat. & Sun. until 9:30pm.

27702 Crown Valley Pkwy E-3 365-8777 Don Gustavo’s Authentic Mexican Food with homestyle flavor, menu items include Chile Relleno, Carnitas, Fajitas, Eggs Machaca, Chimicangas, Veggie Burrito, Fish Tacos, Shrimp Enchiladas, Taco Salad. Margaritas, Tequilas y Mas! Plus catering at your home or office. Open for lunch & dinner 7 days a week, plus Weekend Breakfast. Located at Oso/ Marguerite in the Pavillion’s Shopping center,

26012 Marguerite Pkwy #A, Mission Viejo 348.2386

Jerry’s Wood Fired Dogs

Breakfast served daily from 8am to 11am Smokey Joe Croissants, Sausage, Eggs, Bacon.Try their hot link Breakfast Burrito, for lunch the wood fired dogs have all best flavors, tastes and toppings.

1701 Corporate Drive, Ladera Ranch (949) 364-7080 Jalapeno’s Restaurant Open for breakfast, lunch & dinner. Authentic Mexican food including Chili Verde, Omelettes, Huevos Rancheros, Tostadas, Carne Asada, Menudo, traditional burritos including Beef, Chicken, Fish, Beans (Vegetarian), Chile Rellenos, Taquitos, Enchiladas. Imported and domestic beers.

27602 Antonio Pkwy, 364-5614

The Ranch Sports Grill All Laker games, NHL, Fox Soccer and all Top Games. Taco Tuesdays, Slider Wednesdays, Taste of Italy Thursdays, DJ Friday nights. Happy Hour 11am to 6pm Mon.- Fri.

27412 Antonio Pkwy. 429-7737 Selma’s Chicago Pizzeria & Tap Room Selma’s serves 6 different styles of pizzas: Deep Dish, Chicago Pie, Low Profile, Artisan, Artisan Wheat, and Gluten Free. Plus great pastas, gourmet salads, Panini sandwiches, appetizers, desserts, and one of the largest selections of beers & wine in the area.Selmas’ offers full service or drop and go Catering.

G u id e Restaurant Reviews Wanted!

Have you dined out recently in Ladera Ranch? The Ladera Ranch News would like your opinion and we are actively looking for more reviews of local area restaurants that are NOT already listed on this page. Please make it brief and informative with 50 words or less. Reviews must include your name, phone or email address (please do not send reviews on fast food or strictly pizza places). Please send your Restaurant Review to newseditorials@yahoo.com

27702 Crown Valley Pkwy, Ladera Ranch. (949) 388-7260

Latte Da Bagelry & Grill Breakfast, Lunch and Dinner served all day. Fifteen different types of bagels made daily. Salads, burgers, plus Italian specialties like Chicken Alfredo. opens at 6am daily; closes at 9pm Monday through Saturday, open until 4pm on Sunday.

21612 Plano Trabuco Road at Santa Margarita Parkway in the Albertson’s Center in Rancho Santa Margarita. 949-589-6405 O’Neill’s Bar & Grill at the Arroyo Trabuco Golf Club. Sunday Brunch at O’Neill’s is a delicious and leisurely experience. Zagat calls it the “best value in Orange County.” Daily specials include fresh fish, steaks, pizza and hearty sandwiches.

26772 Avery Pkwy, Mission Viejo. 949-305-5100 Peppino’s Newly remodeled restaurant on the Lake, expanded the dining area, full service bar, waiting lounge and a front dining patio. The rear-dining terrace offers a beautiful view of Lake Mission Viejo. Happy Hour daily from 3:00 to 7:00 pm.

Simply Fondue Fabulous fondues composed of delicious meats, cheeses, breads, fruits and vegetables with steaming savory sauces. Worth the short trip to

31761 Camino Capistrano, San Juan Capistrano 949.240.0300

Trabuco Oaks Steakhouse Forty years serving choice meats and seafood. Home of the famous “2-pound steak.” Relax while you sip one of our sumptuous wines or cocktails or a frosty beer. Everyone welcome - straight from work or off the trail or dressed for a night out. OPEN: Sun.-Thurs. 5pm to 9pm; Fri. and Sat. 5pm to 9:30pm. Please call after 2pm for reservations.

949-586-0722

27780 Vista del Lago, Mission Viejo 859.9556 P.F. Changs China Bistro Superb Shanghai Street Noodles, available in few places on the globe, make the trip to Mission Viejo Mall a veritable necessity.

800 The Shops at Mission Viejo, Ruby Rosensteel, 364-6661

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Ladera Ranch Birth Announcement The Ladera Ranch News is Happy to Announce the Birth of Your Newborn Baby’s Name _________________________ Date of Birth__________________________ Weight ______________________________

SUNDAY: BIBLE STUDY & IGLESIA DE CRISTO 9:30am

Length ______________________________ Parents _____________________________ ____________________________________

Marguerite Christian School Serving our community with quality preschool education in a Christian environment. Ages 3-6. Director Susan Johnston 949-582-5856

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How to Jump Rope Your Way to Fitness! By Kristie Leong M.D. Are you looking for a fun and effective fitness routine that works almost every muscle in your body? You might want to give jump roping a try! A jump rope fitness routine can be carried out almost anywhere and there’s no need for fancy equipment, special clothing, or a gym membership. Plus, it’s fun to relive your childhood when it was so entertaining to jump to a variety of chants. You’ll forget it’s even exercise until you see the pounds start rolling off! Did you know jump roping is one of the best cardiovascular workouts around? You’ll love the fact that only 30 minutes of a moderately paced jump rope fitness routine burns around 300 calories. It’s a great way to develop your endurance, increase your aerobic capacity, tone the muscles of the lower body, and lose weight at the same time. Before you begin your jump rope fitness routine, it’s important to select the right equipment. A good pair of athletic shoes, preferably a cross-trainer with extra support for the ball of the foot, is critical to prevent excessive strain on the joints from the repetitive activity. You should select a jump rope of appropriate length for your height and with the right amount of weight. Some jump ropes are weighted which are probably best avoided since they can be rather difficult to manipulate, particularly for a beginner. Ideally, you should be able to test out your jump rope in the store before purchasing it. It’s important you feel comfortable with your selection since there are a variety of jump rope variations available. Discuss the different options with your Page 16

sporting goods dealer and have him help you choose the best jump rope for your height and build. There are a variety of jump rope moves you can do, but I would advise sticking to the basic jump in the beginning. The basic jump is performed by bringing the rope over your head and jumping once with bent knees for each turn of the rope. You can vary the pace of the basic jump based on your fitness level with the goal of picking up speed over time. You should land lightly on the balls of your feet with knees bent slightly. Try to maintain a steady rhythm, staring straight ahead while you jump, not looking down at your feet. Start out jump roping for 10 minutes at a slow pace and gradually work up to 30 minutes at a more rapid pace. There are a variety of ways to make your jump rope fitness routine more interesting. I like to play lively music in the background which is a great motivator and makes the time go by more quickly. Occasionally, I’ll jump rope while watching a favorite television show, but I wouldn’t recommend this if you’re a beginner since you need to concentrate on your form. You can also do other off the wall things to enhance your fitness jump rope routine such as singing silly songs or childhood jump rope chants. If you need

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more ideas on jazzing up your fitness routine, read this article.Whatever works for you and makes your workout more fun is allowed! Here’s in hopes your jump rope fitness routine will become an important part of your daily routine and will help you meet your fitness goals while having fun!

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TUTOR3 EXPERIENCED Math Tutor in RSM! Retired Math Teacher Tutoring Elementary through College Algebra. Call 949-5212526 MUSIC MUSIC LESSONS OCMusic Center located in RSM at Empressa & Aventura. WWW.OCMUSICCENTER.COM Call 949-858-0900

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HOME SERVICES C U S T O M W O O D S TA I N I N G / REFINISHING. Time To Update Your Stairs Or Cabinets. Add Value and Beauty To Your Home. Stain Matching, Refinishing, Lacquering, Glazing and Varnishing. Local References Available. 714-299-5202 SILVER CREEK LANDSCAPING – 25% Off - Call for Details – 949-753-0663 or Visit Us @ www.silvercreeknurseryinc. com RYAN’S Hauling Service, demolition, trash pick-up, garage clean up. No job too small. Also handyman/odd jobs 949293-5691

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2014 CADIllAC

thiS weekeNd oNly

CTS

LuxurY SedAn (Motor Trend Car of the Year)

verAno’S thiS weekeNd oNly

OVER 10 AVAIlABlE IN STOCK. All PRICED INDIVIDUAlly.

Save

AVAIlABlE IN STOCK. All PRICED INDIVIDUAlly.

leaSe for

439 Plus Tax

MSRP $47,020 1 to choose, Model 6AF69 Vin E0143635

39 month lease. Close end lease. $0 security deposit. 10K mi. per year w/$0.25 cents per excess mileage.

2014 CADIllAC

eSCALAde’S

OVER 23 AVAIlABlE IN STOCK. All PRICED INDIVIDUAlly.

thiS weekeNd oNly leaSe for

699 Plus Tax

$4,999 Total due at signing with GM lease loyalty between 11/1/2013 and 12/31/2014 MSRP $69,960 1 to choose, Model 6C10706 Vin ER222331

39 month lease. Close end lease. $0 security deposit. 10K mi. per year w/$0.25 cents per excess mileage.

2014 CADIllAC

SRX

LuxurY Suv

4,000 $2,500 OC Discount $1,000 Consumer Cash $500 GM Lease Loyalty*

OVER 40

$2,999 Total due at signing with GM lease loyalty between 11/1/2013 and 12/31/2014. + $2,000 eligible dealer IVC certificate, While they last.

4,500

ALL 2 0 1 3 B U I C K

39 month lease. Close end lease. $0 security deposit. 10K mi. per year w/$0.25 cents per excess mileage.

MSRP $33,990, 1 to choose, Model # 6AB69 Vin E0101986

Save

$3,000 OC Discount $1,000 Consumer Cash $500 GM Lease Loyalty*

All 2013 MSRP’s

OVER 21

299 Plus Tax

14,000

All 2013 MSRP’s

leaSe for

$2,999 Total due at signing with GM lease loyalty between 11/1/2013 and 12/31/2014

$7,500 OC Discount $3,500 Consumer Cash $3,000 Owner Loyalty Cash

thiS weekeNd oNly

AVAIlABlE IN STOCK. All PRICED INDIVIDUAlly.

OVER 25 thiS weekeNd oNly

AVAIlABlE IN STOCK. All PRICED INDIVIDUAlly.

leaSe for

369 Plus Tax

MSRP $38,430 1 to choose, Model 6NG26 Vin ES585504

aSk about No paymeNtS for 90 dayS (On approved Ally retail contracts 60 and 72 month terms see dealer for details)

$2,999 Total due at signing with GM lease loyalty between 11/1/2013 and 12/31/2014 39 month lease. Close end lease. $0 security deposit. 10K mi. per year w/$0.25 cents per excess mileage.

Ask About Our New

PREMIER REWARDS CARD

and Start BANKING POINT UP For Future Needs Today!

*You or family member must currently lease a 1999 or newer Aura, Audi, Lincoln, Lexus, Porsche, Mercedes, BMW, Jaguar or Land Rover to qualify.

1 Must own a ‘99 or newer GM truck. All advertised prices excluding government fees and taxes, any finance charges, any dealer document preparation fees and emission testing charges. Dealer added accessories extra at retail cost. Financing thru Ally Bank, US Bank or GMF based on model lease/purchase. On approved credit. Pricing subject to change by manufacturer. See us for all details. Offer valid thru 1-6-14.

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The Ladera Ranch News