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Things aren’t always as they seem – especially in LA. When it comes to nightlife, this is not the city that never sleeps. LA is an early-to-bed city. Liquor laws in Los Angeles require that bars stop serving alcohol at 2am. And if you’re a person who smokes, you’ll have to kick the habit – at least temporarily while in LA. California law prohibits smoking in any enclosed public building. A must-see while in Los Angeles is the Hollywood Walk of Fame. Surprisingly, this honor does not come without a price. A hefty $15,000! Since money plays a major role, many so-called celebrities have been able to buy their way onto the “Walk,” so don’t be surprised if you’re unfamiliar with many of the names. But don’t worry – the great ones are still there. Hooray for HOLLYWOOD! Or is it Hollywoodland? Originally it was. In 1923, the famous sign’s 50-foot-tall letters were used to promote a real estate development. It wasn’t until 1949 that the “land” part was dropped. Over the years, the sign has been altered to spell out different words, including “Hollyweed,” which noted the leniency towards marijuana in the ‘70s. In 1994, surveillance equipment was installed to deter vandals. Designed by famed architect Frank Gehry, the Disney Concert Hall is a sight to see if you’re Downtown. The newest addition to the Music Center and home to the LA Philharmonic, visitors can take a choice of tours through the impressive structure as well as visit the Library of Congress/Ira Gershwin Gallery. Take a stroll along the aerial pathway through their beautiful garden. The largest municipal park and urban wilderness area in the United States makes its home in Los Angeles. Griffith Park has
it all – including four municipal golf courses, tennis courts, horse stables, a zoo, and more. The park, named after Griffith J. Griffith, a mining tycoon who donated the park’s 3,000 acres to the city in 1896, has been used to film several movies, including Batman, Jurassic Park, and the classic Rebel Without a Cause. •
The population of California consists of 37,691,912 residents.
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The state is geographically diverse. The state possesses fir forests, mountainous ranges, and agriculturally dominated valleys.
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Originally the city of Alta was a portion of New Spain which was colonized by Spain. Until it became Mexican property in 1821.
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The 1848 Gold Rush causes drastic changes within California society and dramatically altered the demographic. It also resulted in a huge economic hike.
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The entertainment industry which proved to be among the largest industries in the state emerged within the Los Angeles area. This emergence resulted in a large population growth and transformed the state into a wide spread tourist region.
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The Silicon Valley experienced a major population spike as technology arrived within the area.
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Today one half of the country’s fresh fruit production occurs within California.
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Major industries in California today are education, manufacturing, and aerospace. According to statistics, the sate stands as the eighth largest economic leader in the entire world.
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In its history the territory also included Baja, Utah, Nevada, Wyoming, Arizona, and New Mexico.
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Odd Attractions The Zzyzx Road Sign Zzyzx
The history of this small oasis within the Mojave Desert was proclaimed by Curtis H. Springer as the ultimate location for a health resort. Tourists often pose next to the sign which derived from the quack doctor’s claim that it should become a health resort. Today the area is used for hiking, camping, and bird watching.
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NATIONAL PIER
FUN ATTRACTIONS
MUSEUM FITNESS
HIKING GOLF
TRAILS PAR
National Fun Museum Hiking Trails Pier Attractions Fitness Golf On Par Romantic Getaways Vacation Destinations Caribbean Cruise Local Business Deals Sweepstakes Health solution on page 22
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Museum of Death 6031 Hollywood Blvd, Hollywood • (323) 466-8011 Museumofdeath.net The Museum of Death was established in 1995. This museum showcases the largest collection of serial murderer artwork including the crime scene of the Manson Murders. Within this museum are videos of autopsies and information about the Heaven’s Gate cult.
Bulldozer Building Turlock The Bulldozer Building was constructed as a major advertisement scheme for United Equipment. The structure was built in 1976 and has been the owner’s office since. The building is 21 feet high, 28 feet wide, and 66 feet in length. It stands two stories.
The Great Statues of Auburn Auburn Ravine Road, Auburn
The great statutes of Auburn consist of Amazon arches, a man pushing a wheelbarrow, and a nude man who appears to wrestle the chains holding him captive. The statutes measure 42 feet in height and it weighs over 120 tons. Ken Fox who is the local dentist constructed the statues that stand in his business parking lot.
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SuperFoods Health and wellness are profoundly impacted by the food we choose to eat. One of the most spectacular scientific advancements of modern medicine has been the recognition that the majority of chronic diseases are directly linked to diet – both in terms of cause and prevention. Diet-related chronic diseases include all forms of cardiovascular disease (heart attacks, strokes, high blood pressure, high cholesterol), metabolic syndrome, type 2 diabetes, osteoporosis, obesity, many forms of cancer (1/3 of all cancers are directly relate to diet). This is a 2-pronged issue – meaning some foods promote disease (trans fats, saturated fats, refined carbs, excess sugar, excess sodium, etc.), while some foods provide powerful disease protection (fruit, veggies, whole grains, beans, nuts, olive oil, oily fish, etc.).
beating out 49 other fruits and vegetables and have potent anti-inflammatory power too. Servings – Strive for a serving of berries daily! Frozen are just as nutritious as fresh. ½ cup is a standard serving.
Health and wellness promoting diets should include the following superfoods: Blueberries - Considered one of the healthiest fruit you can eat. Believe it or not, the diminutive blueberry is power packed full of life-preserving agents. They contain more than a dozen vitamins and minerals, but are most special because of the spectacular array of disease-busting phytochemicals they provide. They are the reigning world champion antioxidant food,
The lack of omega 3 fats in the standard American diet is one of the most serious but unrecognized nutritional problems this country faces. Salmon is also loaded with vitamin D – the new superstar vitamin that plays a key role in broad spectrum disease protection. Unlike its farm raised counterpart, wild Alaskan salmon is very low in environmental contaminants. Servings – Have 2-3 servings a week for best results.
Wild Alaskan Salmon - This superstar protein is one of the best dietary sources of omega 3 fats. This very special class of polyunsaturated fat is an essential nutrient critical for maintaining a healthy cardiovascular system, controlling excess inflammation and having a healthy brain.
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Almonds - Almonds are a fantastic source of a vegetable protein, fiber, and hearthealthy fats. In addition, they contain a special form of vitamin E, called gamma tocopherol, thought to play an important role in preventing cancer and heart disease. Compelling medical studies have revealed that having an ounce (a small handful) of nuts, 5 or more days a week can reduce your cardiovascular risk by 3050%! Servings – A small handful of almonds (about 1 oz.) 5 or more days a week.
Green Tea - Considered the beverage of choice in many cultures around the world, this superstar provides one of the easiest and quickest ways to infuse our bodies and brains with antioxidants. Antioxidants are special chemicals that protect our bodies from cancer, heart disease, cataracts, arthritis, skin wrinkling, and even the aging process itself. Brewed tea has more antioxidant power than any other fruit or vegetable. When I need a mental and physical lift, I enjoy a cup of freshly brewed green tea.
Broccoli - Like other non-starchy vegetables, broccoli is filled with health promoting vitamins, minerals, and fiber. It is naturally low in calories and contains over 150 health promoting phytochemicals, including sulfurophane, now famous for its potent cancer protective powers. Servings – Consume at least 1 cruciferous veggie daily. Broccoli is certainly one of the healthiest of the bunch. 1/2 cup is a serving.
Servings – 2-3 cups daily.
Kale - This superstar dark leafy green is without a doubt one of the healthiest foods you can eat, providing more nutrition per unit calorie than almost any other food. Kale tops the list of the most potent antioxidant vegetables and provides 17 essential nutrients including 100% of the adult RDA for vitamin A and vitamin C in a single serving. It is an especially rich source of the phytochemicals lutein and zeaxanthin now famous for promoting eye and vision health.
Oranges - This refreshing fruit is a great source of vitamin C, folate, and fiber – a terrific trio for heart health. In addition, this special food contains every known class of natural anticancer compounds making them nature’s perfect “anticancer package”.
Servings – The more the better! Strive for a serving of dark leafy greens daily. A serving is 1 cup in the raw form.
Servings – Consume a piece of citrus daily. Any citrus will do, but oranges are the superstars.
Red Onions - Although they quite literally bring us to tears, the organosulfur phytochemicals unique to onions and the other members of the allyl food group (garlic, leeks, chives, and scallions) are truly medicinal in their power to protect our health. These compounds provide potent anticancer properties along with valuable blood-thinning effects useful for maintaining healthy heart and arteries. Red onions also provide one of the richest food sources of quercitin, with well know antioxidant and anti-inflammatory power. The health benefits of red onions are optimized when eaten raw or lightly steamed. Servings – As regularly as possible – optimal to include daily. There is plenty of goodness in a couple of slices.
Whole Oats - This whole grain is a rich source of several important minerals, B vitamins, and vitamin E. Oats are naturally low in calories, provide healthy vegetable protein, and are one of the best dietary sources of soluble fiber. The special type of soluble fiber found in oats, called beta glucan, is a very effective cholesterol lowering agent and has been shown to help stabilize blood glucose and insulin levels in type 2 diiabetics. Old fashioned and steel cut oats are the healthiest form. Servings – ½ cup (cooked) or more daily.
Extra Virgin Olive Oil - This highly flavored oil protects the heart and arteries through four separate mechanisms. It contains a potent class of antioxidant phytochemicals called polyphenols that can actually dilate arteries. It is not surprising that cultures that consume lots of olive oil have lower rates of cancer, Alzheimer’s disease, and heart disease. Servings – Daily. This should be the oil of choice for all. For optimal results, use in cold foods, room temperatyre foods or low-heat dishes. 2-4 TBS daily.
Beans - This economical superstar food comes in over 24 varieties. Beans are versatile, very satisfying, packed with health promoting nutrients and have been shown to lower your cholesterol, protect your heart, decrease your risk of some cancers, stabilize your blood glucose and insulin levels and aid in weight loss – and of course they are delicious too! Servings – Strive for a serving daily. Fresh, frozen, or dried are best. Canned are acceptable, but higher in sodium. ½ cup is a serving.
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Half Dome Hike
The Panorama Trail
The Half Dome Hike requires 12 hours to complete and present a difficult challenge for most hikers. The hiking trail spans over 15 miles long. This hike is not recommended for individuals who are not in great shape and familiar with the toll hiking takes on the body. The hike concludes at the top of Yosemite.
The Panorama Trail spans eight miles and is a downhill hike. The hike allows for view of Yosemite Falls, Vernal Fall, and Nevada Fall. You discover Glacier Point and beautiful mountain regions.
Yosemite National Park
Yosemite National Park
California
Hiking Trails
This collection of hiking trails presents a multitude of difficulty levels. With each selection, there are extraordinary views and natural settings indigenous to each locale.
Mount Diablo’s Grand Loop Mount Diablo State Park
The Grand loop spans over six miles and presents the ability to rest at 12 different stops. Visitors who participate see a view of the Bay Area. You may also view Mount Lassen, the Santa Cruz Mountains, and Sierra Nevada. For individuals who enjoy photographing flowers this locale is filled with wildflowers each spring.
Berry Creek Falls Loop
Big Basin Redwoods State Park The Berry Creek Falls Loop spans just over ten miles. You venture through extravagant redwoods to discover the beautiful cascading waterfall. The elevation is 1,000 feet and the hike requires at least six hours to complete. For the best views begin at the Sunset Trail.
The Mist Trail
Yosemite National Park The Mist Trail spans just over six miles and leads you throughout the trail to the two impressive waterfall. The locale allows for the best views of Yosemite and the waterfalls. The trails lead close to both waterfalls and allow for excellent photo opportunities.
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Things to do
Sherman Oaks Castle Park 4989 Sepulveda Blvd, Sherman Oaks 818-756-9459
Sherman Oaks Castle Park is the San Fernando Valley’s premier family entertainment center. Enjoy miniature golf, arcade games and batting cages. The park is home to 3 different miniature golf courses, each with 18 holes featuring challenging and exciting obstacles. The arcade includes classics like Pac man and Skeeball as well as the newest state of the art games available. Batting cages feature both baseball and softball pitching with speeds up to 80 mph. The park is open seven days a week, with extended hours until midnight during school breaks.
King Gillette Ranch Park
26800 West Mulholland Highway, Calabasas (818) 871-9486 • Smmc.ca.gov
King Gillette Ranch Park is the perfect setting for a day out in nature and to enjoy a picnic. Within this site you learn about the rich culture that surrounds you in Calabasas. You learn of the architecture that is California. Experience the breathtaking views found within the park and its surrounding terrain.
Pretend City Children’s Museum
29 Hubble, Irvine • (949) 428-3900 pretendcity.com
Topanga State Park
20829 Entrada Road, Topanga Canyon (310) 455-2465 • parks.ca.gov
Topanga State Park is the perfect area for hiking and other outdoor activities. The area is populated by live oaks, spectacular ocean views, and grassland. The park is great for equestrian arts, bicycling, and running. You will find volcanic intrusions and marine fossils in the area. Acquire a map of the hiking trails from the information center.
If elementary school age children are having a bit of difficulty in math, reading or sciences consider a trip to Pretend City Children’s Museum. This interactive city provides fun activities allowing your children to learn concepts in these subjects without the classroom setting. A well-trained professional leads your child through this exciting city aiding them in mastery in these often-tough skills.
Getty Museum
Niguel Botanical Preserve
1200 Getty Center Drive, Los Angeles (310) 440-7330 • getty.edu
29571 Crown Valley Pkwy, Laguna Niguel (949) 425-5100 • niguelbotanicalpreserve.org
The Getty Museums provides education of the arts, performances, and festivals. This museum has a rich history and makes it their mission to ensure that all visitors learn about art history. Attend lectures, tours, and workshops at this museum. You also have the opportunity to attend food events.
Niguel Botanical Preserve consists of 18 acres of beautiful and lush botanical gardens. The mission of this preserve is to showcase plants and flowers known to prosper in the Mediterranean climate of the area. The preserve began as a simple vegetable garden used to educate locals in methods of horticulture.
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5
Great
a i n r o f i l Ca Attractions
The Golden Gate Bridge The Golden Gate Bridge spans 4,200 feet. The bridge is considered the largest suspension bridge in the world. The bridge is located between Marin and San Francisco County. From the bridge, visitors see a panoramic view of San Francisco.
Hollywood Hollywood is synonymous with the motion picture film industry. For this reason, the neighborhood receives millions of visits yearly. Among the most visited locales within the neighborhood are the Walk of Fame, Grauman’s Chinese Theatre, Universal Studios Hollywood, and the Kodak Theater.
Alcatraz Island Alcatraz Island was once a high security prison which housed the country’s most wanted and dangerous criminals. Visitors cross the San Francisco Bay via ferry and explore the now abandoned prison. Within the prison are the many cell blocks and darkened areas once inhabited by its prisoners.
Big Sur Big Sur is an exceptionally beautiful area which offers beaches, redwoods, and mountains. Within this area you see cliffs that seem to melt into the ocean itself. This area is great for hiking and camping. While exploring the area you find the Los Padres National Forest and the Ventana Forest.
Disneyland Disneyland is among the most well loved theme parks in the country. Within the park are numerous rides, attractions, and restaurants. Each option within the park allows for entertainment for people of all ages. Within the park you find Space Mountain, Magic Kingdom, Epcot Center and the Indiana Jones Adventure. FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2019 BEST HEALTH WELLNESS & BUSINESS MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443
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Los Angeles Zoo and Botanical Gardens 5333 Zoo Drive, Los Angeles, (323) 644-4200, Lazoo.org
The Los Angeles Zoo and Botanical Gardens offers a wealth of activities and shows for guaranteed entertainment for the whole family. First observe the elephant training demonstration which begins at 11 am daily. Next, take a ride on the Tom Mankiewicz Conservation Carousel with your kids and purchase souvenirs at the gift shop. Explore other exciting attractions within the zoo such as Muriel’s Ranch and The California Condor Rescue Zone.
Reasons You Should Get Your Eyes Checked Eyes aren’t just a window to your soul, they could also reveal health problems:
Dodger Stadium
1000 Elysian Park Avenue, Los Angeles (866) 363-4377, Losangeles.dodgers.mlb.com Home of the Los Angeles Dodgers, Dodger Stadium was erected in 1959 and has since become a landmark and a crown jewel of its industry. It is #3 on the list of the country’s oldest ball parks and has hosted eight MLB All Star games within its history. Scheduled games appear on both the stadium’s and the team’s websites. For ticket information consult these websites or purchase advance tickets at the gate. Season passes are available.
Hard to spot micro-bleeds in the small vessels of your eyes could be a sign of impending heart trouble that only a trip to the eye doctor can identify. Research shows otherwise healthy people displaying these micro-bleeds were 50 percent more likely to develop an irregular heartbeat - an early sign of potential heart disease or stroke risk than those without the eye issue. Because your eyes’ vessels are affected by hypertension or high levels of inflammation, they can help experts identify hidden health dangers. An opthamologist can spot these warning signs early. Most people skip the appointment if their vision is good, but here are three more good reasons to schedule a visit with an ophthalmologist as opposed to an optometrist, who focuses on vision issues. Wider eye vessels signal possible brain problems. Because your brain’s vessels are similar in size, function, and structure to your eyes’, issues with your peepers’ veins can be an early warning sign of cognitive disorders like dementia. Yellowing of the eyes is a tip-off of liver diseases like hepatitis and cirrhosis. The discoloration is the result of your liver’s inability to filter out toxins from your blood. Different-sized pupils are a sign of a possible brain tumor or stroke. Both conditions can restrict oxygen or blood flow to one of the pupils, causing the size discrepancy.
Griffith Observatory
2800 E Observatory Rd, Los Angeles (213) 473-0800, Griffithobs.org
Eat Your Way to
Better Eyesight
The Los Angeles landmark, Griffith Observatory boasts Art Deco architecture and is located just on the southern slope of Mount Hollywood. From this location it is possible to a majestic view of the cityscape and all of its natural beauty. Among the many attractions featured within the observatory are the Foucalt Pendulum and the Restaurant at the End of the Universe.
Have trouble driving in the dark? Cook up some kale. Lutein, a compound found mostly in leafy green vegetables, can help improve your night vision.
Greek Theatre
Lutein is found in healthy eye tissue in your retina and is responsible for how sharply you can see. But if your lutein is low—potential culprits include a poor diet, smoking, and exposure to UV light—your vision starts to go, especially in dimly lit or glary situations.
2700 North Vermont Ave, Los Angeles (323) 665-5857, Greektheatrela.com The Greek Theatre is situated within Griffith Park in Los Angeles and is considered the ultimate outdoor concert experience. Its promotion team Netherlander Concerts takes pride in booking the most diverse talent from all over the world. This theatre offers a wealth of history through the multitude of performance over the ages and was immortalized in numerous motion pictures.
In a study, people who consumed daily lutein supplements over the course of a year improved their sharpness of vision, contrast sensitivity, and sensitivity to glare—all markers that can result in better nighttime driving.
The 20 milligrams (mg) of lutein that people consumed every day is about the same as 1 cup of cooked kale (about 4 cups raw)—not exactly a small amount to consume daily. But a diet rich in a variety of fruits and vegetables will help you consume optimal levels of the nutrient. However, if you’re looking to sharpen your vision, you may need to take a supplement to really see the effects.
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Exercise Myths
Busted
People think the craziest things about their exercise, diet and fitness habits, and they’d be surprised to learn that all they are are myths which have long since been discredited. Let’s take a look at a just a few of the top fitness myths, as well a the truth...
1. Stretching before workouts will prevents pulling muscles Truth: Stretching before a workout just gets the blood flowing to the muscles, enabling them to work hard. It’s not going to prevent injuries, using the proper form for your exercise will do that. Stretching will ensure that the muscles are ready to work.
2. Drinking sports drinks after exercising is good for you. Truth: Unless you do more than 60 to 90 minutes of exercise, sports drinks are basically just sugary sodium water. They contain more calories than are good for you, and they’ll end up adding a lot of sugar into your body.
5. The scale is your sign of progress Truth: Your scale just tells you how much your total weight is, not how much your lean body weight is. Your goal should be to increase your lean body weight and decrease your body fat percentage. That’s something the scale won’t be able to tell you.
6. Low intensity steady state cardio is the way toget in shape Truth: Low Intensity Steady State (LISS) cardio alone isn’t going to burn much fat, but it will actually end up cannibalizing your muscle tissue. You need to add resistance training into the mix to stop your body from using muscle tissue for energy.
3. Protein Bars and Shakes are Top-Notch Nutrition Truth: Protein bars and shakes do have good protein, but they’re often
7. Target your belly to burn the flab Truth: You can’t “spot reduce” your body fat, despite what you may have heard. You have to work on the body as a whole, and your body will eventually burn away the fat around your entire body, including the inner tube around the waist.
8. Exercise allows me to skip out on dieting Truth: If you train hard but don’t eat properly, you’ll not only stay hefty, but you can actually injure your body because you’re not giving it the proper nourishment that it needs.
9. Pain is a part of training higher in calories and sugar than you think. Many protein bars are like candy bars, so they’re not really all that they’re cracked up to be. It’s better to get protein from a natural source, and only supplement your protein requirements with these foods.
4. Women Shouldn’t Lift Weights Truth: As long as it’s not power lifting, most woman can lift weights safely. It helps to burn fat, tone the muscles, and keep their body from wearing out.
Truth: If there’s any type of pain (sore muscles, achy joints, tired body, hurting bones, etc.), beside the pain from burning muscles (lactic acid being released as your muscles work) you’re doing something wrong.
10. “I can work out for three hours once a week and still get in shape.” Truth: You need to burn those calories every day to make a difference, even just 15- 30 minutes. If you don’t do something daily (even a walk around the block), that once-a-week workout isn’t going to do much.
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NATIONAL PIER
Juicing
What exactly is Juicing, Anyway? Juicing is the process of extracting the juice from fresh fruits and vegetables. A small kitchen appliance known as a juicer is used to extract the juice (not the pulp), and these can range in price from $50 to $500. Fresh juices should not be confused with smoothies, which are usually made in a blender, food processor, or high-powered juicer and include the fibrous pulp of the fruit and vegetable ingredients.
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Types of Juicers: ‘’Fast’’ Juicers This type of juicer is one of the most common varieties you’ll find on the market. A fast juicer (or centrifugal juicer) grinds your fruits and veggies and then pushes the extracted juice through a strainer by spinning at a very high speed. The pulp is extracted and ejected into a special compartment, usually near the back of the juicer. This type of juicer produces pulp-free juice very quickly, but it also tends to extract less juice than other types of juicers. This type of juicer also generates more heat than other types, which some experts say could compromise the nutrients in the produce.
“Slow” Juicers This juicer produces juice in two steps, using one or two gears. First, it crushes the fruits and veggies, and then it presses out the juice. These types of juicers take longer to produce juice, and they tend to be more expensive than most centrifugal juicers. However, they are said to extract more nutrients from the produce. They yield a thick juice with more pulp, yet still produce some pulp extract in a separate compartment.
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Reasons to Juice: • Juicing allows your digestive system to rest, so that energy may go into elimination, recovery and healing, instead of digestion. During this time, cells can repair themselves and detoxify. Freshly pressed juices provide enzymes as well as vitamins and minerals that are easily assimilated. • Juicing will help to break down the vegetables, making it easier to assimilate, so you will receive most of the nutrition. • Juicing allows you to consume more vegetables than you normally would. Some people may find eating vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice. • You can add a wider variety of vegetables in your diet. Many people eat the same vegetables, raw or cooked, every day. Foods should be rotated to prevent developing allergies. With juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.
Basic Green Juice (16oz Serving Size): 1 Cucumber; 4 Celery Stalks; 2 Apples; 6-8 Leaves Kale; 1/2 Lemon; 1 tbsp Ginger
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change your pedaling direction from forward to backwards every few minutes, and/or vary the incline level if your machine has that feature.
Fitness FAQs Q: Why do my toes/feet get numb when I’m using an elliptical machine?
• Avoid long elliptical workouts. Try shorter, higher-intensity sessions, split your workout between the elliptical and another cardio exercise, or divide your workout into two sessions with a break in between. If you frequently experience foot
A: Many people experience numbness or “pins and needles” in their feet (often in just one foot) when using an elliptical machine. For some, this sensation is a minor problem that only happens near the end of a long workout, but others may begin to experience it within the first few minutes of exercising. If you only have this problem during your elliptical workout, it’s probably not a sign of a serious medical problem. It is most likely caused by your foot coming in constant contact with the foot pedal, which places pressure on the nerves in your feet for an extended period of time. This is different from the natural motion of walking or running, where your foot shifts the pressure from the front to the back of the foot with each stride.
Here are several things you can do that may help minimize the problem: • Make sure you’re wearing well-cushioned shoes for your workout, and try tying them a little more loosely than you would for running or walking. • Avoid standing flat-footed on the elliptical foot pedals—try to duplicate the natural shift of weight from your heel to your toe during each stride. You could also look for an elliptical machine with “articulating” foot pedals that rotate around a central pivot (like the pedal on a bicycle), instead of pedals that remain fixed in the same position as they glide. • During
your
elliptical
workout,
numbness at other times, you should discuss the problem with your doctor. It could be caused by a nerve disorder (e.g., Morton’s neuroma or diabetic neuropathy), circulation problems, or orthopedic problems that need treatment.
for your body when it’s trying to fight a bug is to give it rest.
Q: How many reps should I do? A: Your goals are important in making this decision, as is the area of the body you are working on. The core muscles can be trained with as high as 50 reps, making sure to work your way up slowly. For someone who wants lean, toned muscles, and have an overall conditioned body, 12-15 reps is a good number to shoot for with the upper and lower body. If your goal is to gain a little more strength and add muscle weight, 6-10 reps is a good number to shoot for. It’s important to progress. Once you feel comfortable doing the desired number of reps, make sure to slowly add resistance. Even for women who don’t want to bulk up, it’s important to progress with your resistance. The majority of women do not have the hormones to bulk up like men. Adding more lean muscle tissue will help burn the body fat, so it’s a matter of adding one thing to help deplete another. There is a time when both are there and it looks like bulking up. Don’t let this fool you into thinking you shouldn’t continue to progress with weights.
Q: Is it okay to exercise when you have a cold? A: When you are sick, you need to pay careful attention to what your body is telling you. If the cold is primarily in your head, it’s okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If you’re feeling sluggish or the workout isn’t going well, don’t push it. When you push too much, the sickness can end up hanging around longer. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do
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Tips to Lower your
Blood Pressure 1. Eat as many fruits and vegetables as possible – 7 or more servings daily. • Countless studies have shown that diets high in fruits/veggies can lower blood pressure and protect against hypertension. • Superstar veggies for lowering blood pressure – spinach, collards, kale, broccoli, lima beans, soybeans, acorn squash, red & green peppers, garlic, onions, celery and tomatoes. • Superstar fruits for lowering blood pressure – avocados, peaches, apricots, all whole citrus, cantaloupe, strawberries, red grapes. 2. Exercise regularly the rest of your life. • One of the most powerful lifestyle tools available to you to lower blood pressure and prevent the development of hypertension. • Strive for 30 minutes or more of aerobic activity 5 or more days a week. 3. Limit alcoholic beverages. • Women should have 1 drink or less a day, Men should have no more than 2 a day. • Alcohol abuse is considered the number one cause of preventable hypertension.
Things to do ... Board The Queen Mary
The RMS Queen Mary is a retired British ocean liner that sailed primarily on the North Atlantic Ocean from 1936 to 1967 for the Cunard Line – known as CunardWhite Star Line when the vessel entered service. She was the flagship of the Cunard and White Star Lines, built by John Brown & Company in Clydebank, Scotland, Queen Mary, along with RMS Queen Elizabeth, were built as part of Cunard’s planned two-ship weekly express service between Southampton, Cherbourg and New York. The two ships were a British response to the express superliners built by German, Italian and French companies in the late 1920s and early 1930s. Queen Mary was the flagship of the Cunard Line from May 1936 until October 1946 when she was replaced in that role by Queen Elizabeth. Queen Mary sailed on her maiden voyage on 27 May 1936 and won the Blue Riband that August; she lost the title to SS
4. Drink green or oolong tea regularly. • Both contain potent antioxidant polyphenols known to help arteries dilate. • A recent study reported that daily drinkers of green and oolong tea reduced their risk of high blood pressure by 46% compared to non-drinkers (Archives of Internal Medicine, July 26, 2004, Volume 164(14)). 5. Consume calcium rich foods regularly. • Calcium rich foods have been shown to reduce blood pressure. • The best sources – canned fish with bones (salmon, mackerel, sardines), milk (1% or skim), calcium fortified soy milk, collards, kale, broccoli, tofu, low fat yogurt, parmesan cheese, legumes (chick peas, white beans, pinto beans, black beans). 6. Minimize your intake of sodium (salt) and excessive caffeine. • Ideally limit to less than 3,000 mg per day of sodium. • Do not add salt to your food and avoid foods with high sodium content like processed foods (fast food and salty snack foods). • Excessive caffeine (coffee, sodas) can elevate blood pressure in susceptible individuals. Moderate consumption (2 or less cups a day) of coffee or tea is acceptable. 7. Regularly eat fatty fish! • The best are salmon, tuna, mackerel,
Normandie in 1937 and recaptured it in 1938, holding it until 1952 when she was beaten by the new SS United States. With the outbreak of the Second World War, she was converted into a troopship and ferried Allied soldiers during the war. Following the war, Queen Mary was refitted for passenger service and along with Queen Elizabeth commenced the two-ship transatlantic passenger service for which the two ships were initially built. The two ships dominated the transatlantic passenger transportation market until the dawn of the jet age in the late 1950s. By the mid-1960s, Queen Mary was ageing and, though still among the most popular transatlantic liners, was operating at a loss. After several years of decreased profits for Cunard Line, Queen Mary was officially retired from service in 1967. She left Southampton for the last time on 31 October 1967 and sailed to the port of Long Beach, California, United States, where she remains permanently moored. Much of the machinery, including one of the two engine rooms, three of
lake trout, sardines and herring. • The omega-3 fatty acids found in fish have been shown to reduce blood pressure along with several other cardiovascular benefits. • Strive for three servings a week. • Take pharmaceutical grade fish oil on days you don’t eat oily fish. 8. Minimize the consumption of the highly refined, high glycemic “bad” white carbs – white flour, white rice, white potatoes, sugar, and products containing them. • These foods lead to rapid elevations of blood glucose and insulin. An elevated blood insulin level is strongly associated with high blood pressure. • These foods also predispose to weight gain which can further elevate blood pressure. 9. Minimize stress and the “cardio toxic” emotions – anger and hostility. • Can actually elevate blood pressure. • These foods also predispose to weight gain which can further elevate blood pressure. 10. Use extra virgin olive oil daily. • Many studies have shown that this simple food can lower blood pressure. • Olive oil is rich in phytochemical polyphenols, antioxidant substances that can dilate arteries.
the four propellers, and all of the boilers, were removed. The ship serves as a tourist attraction featuring restaurants, a museum and a hotel. The ship is listed on the National Register of Historic Places. The National Trust for Historic Preservation has accepted the Queen Mary as part of the Historic Hotels of America. History In 1934 the new liner was launched by Queen Mary as RMS Queen Mary. On her way down the slipway, Queen Mary was slowed by eighteen drag chains, which checked the liner’s progress into the River Clyde, a portion of which had been widened to accommodate the launch. When she sailed on her maiden voyage from Southampton on 27 May 1936, she was commanded by Sir Edgar T. Britten, who had been the master designate for Cunard White Star whilst the ship was under construction at the John Brown shipyard. Queen Mary measured 80,774 gross register tons (GRT). Her rival Normandie, which originally grossed
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79,280 tonnes, had been modified the preceding winter to increase her size to 83,243 GRT (an enclosed tourist lounge was built on the aft boat deck on the area where the game court was), and therefore reclaimed the title of the world’s largest ocean liner from the Queen Mary, who only held it for a few weeks. Queen Mary sailed at high speeds for most of her maiden voyage to New York, until heavy fog forced a reduction of speed on the final day of the crossing, arriving in New York Harbor on 1 June 1936. Queen Mary’s design was criticised for being too traditional, especially when Normandie’s hull was revolutionary with a clipper-shaped, streamlined bow. Except for her cruiser stern, she seemed to be an enlarged version of her Cunard predecessors from the pre–First World War era. Her interior design, while mostly Art Deco, seemed restrained and conservative when compared to the ultramodern French liner. Queen Mary proved to be the more popular vessel than her larger rival, in terms of passengers carried. In August 1936, Queen Mary captured the Blue Riband from Normandie, with average speeds of 30.14 knots (55.82 km/h; 34.68 mph) westbound and 30.63 knots (56.73 km/h; 35.25 mph) eastbound. Normandie was refitted with a new set of propellers in 1937 and reclaimed the honour, but in 1938 Queen Mary took back the Blue Riband in both directions with average speeds of 30.99 knots (57.39 km/h; 35.66 mph) westbound and 31.69 knots (58.69 km/h; 36.47 mph) eastbound, records which stood until lost to United States in 1952. Among facilities available on board Queen Mary, the liner featured two indoor swimming pools, beauty salons, libraries and children’s nurseries for all three classes, a music studio and lecture hall, telephone connectivity to anywhere in the world, outdoor paddle tennis courts and dog kennels. The largest room onboard was the cabin class (first class) main dining room (grand salon), spanning three stories in height and anchored by wide columns. The cabin-class swimming pool facility spanned over two decks in height. This was the first ocean liner to be equipped with her own Jewish prayer room – part of a policy to show that British shipping lines avoided the racism
evident at that time in Nazi Germany. The cabin-class main dining room featured a large map of the transatlantic crossing, with twin tracks symbolising the winter/spring route (further south to avoid icebergs) and the summer/autumn route. During each crossing, a motorised model of Queen Mary would indicate the vessel’s progress en route. As an alternative to the main dining room, Queen Mary featured a separate cabinclass Verandah Grill on the Sun Deck at the upper aft of the ship. The Verandah Grill was an exclusive à la carte restaurant with a capacity of approximately eighty passengers, and was converted to the Starlight Club at night. Also on board was the Observation Bar, an Art Deco-styled lounge with wide ocean views. Woods from different regions of the British Empire were used in her public rooms and staterooms. Accommodation ranged from fully equipped, luxurious cabin (first) class staterooms to modest and cramped third-class cabins. Artists commissioned by Cunard in 1933 for works of art in the interior include Edward Wadsworth and A. Duncan Carse.
Aquarium of the Pacific The Aquarium of the Pacific (formerly the Long Beach Aquarium of the Pacific is a public aquarium on a 5-acre site on Rainbow Harbor in Long Beach, California, United States. It is situated across the water from the Long Beach Convention Center, Shoreline Village, and the Queen Mary Hotel and Attraction. The Aquarium sees 1.5 million visitors a year and has a total staff of about 1,875 people, including more than 1,500 volunteers and about 375 employees. It is a 501(c)(3) nonprofit aquarium. The Aquarium is an accredited member of the Association of Zoos and Aquariums (AZA). The Aquarium features a collection of over 11,000 animals representing over 500 different species in exhibits ranging in size and capacity from about 5,000 to 350,000 gallons. Exhibits introduce the inhabitants and seascapes of the Pacific, while also focusing on specific conservation messages associated with each region. The Pacific Ocean is the focus of three major permanent galleries, sunny Southern California and Baja, the frigid waters of the Northern Pacific and the colorful reefs of the Tropical Pacific.
Southern California & Baja Gallery The Southern California & Baja Gallery features the varied habitats of this region. The first exhibit is the 142,000-US-gallon three-story Blue Cavern tank, which houses animals that live in the waters surrounding nearby Catalina Island. Next is the Amber Forest exhibit, which replicates a Giant kelp forest with Garibaldi, California scorpionfish, and other representative organisms. The Gulf of California exhibit houses Cortez rainbow wrasse, Mexican lookdowns, Porcupine fish, and others. Other areas of the gallery include the 211,000-US-gallon Seal and Sea Lion Habitat, Ray Touch Pool, and Shorebird Sanctuary. Northern Pacific Gallery The Northern Pacific Gallery focuses on organisms from the Bering Sea. Exhibits include the Sea Otter Habitat, home to southern sea otters; the giant Pacific octopus tank; and Diving Birds, where puffins and auklets live. Other species on display include Japanese spider crabs, jellyfish, and sea anemones. Tropical Pacific Gallery The Tropical Pacific Gallery exhibits animals off the coast of the islands of Palau and has the aquarium’s largest tank, the 350,000-US-gallon Tropical Reef Habitat. This tank houses olive ridley sea turtles, zebra sharks, and many other species. Elsewhere in the Gallery are bigbelly seahorses, leafy seadragons, weedy seadragons, and sea kraits. Explorer’s Cove The Aquarium’s main outdoor area, Explorer’s Cove, encompasses the Shark Lagoon and Lorikeet Forest. Shark Lagoon This 10,000-square-foot (930 m2) exhibit area houses over 150 sharks and rays. The main tank houses larger spec rays, whitetip reef sharks, nurse sharks, and sand tiger sharks, while the more docile Bamboo and epaulette sharks live in the three touch pools. Lorikeet Forest The Lorikeet Forest walk-through aviary covers 3,200 square feet (300 m2) and houses five subspecies of rainbow lorikeet as well as the violet-necked lory. Guests may feed them small amounts of nectar for a fee. June Keyes Penguin Habitat This exhibit for the Magellanic penguin opened in May, 2012. An underwater crawlin space allows guests to view the penguins from within the tank.
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