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As a parent, your most important priority is the well-being of your child. Through research and personal experience, we know the first five years of a child’s life are a time of incredible growth and development which lays the foundation for what’s ahead. A consistently nurturing and enriching environment early on fosters a quest for learning that will follow a child throughout his or her lifetime. At Kids’ Zone, your level of confidence in your child’s care is vital to us. You can rely on us to bring wonder and joy to your child’s day, so you are able to go about your day with the confidence that your child is happy and thriving. Our family environment provides a home away from home experience that you can feel good about and that eases the transition between home and school. While academics is important, it’s not the only consideration when choosing the best early learning program for your child. We prize small classroom size and the ability to recognize a child’s strengths and challenges and to tailor programs that align with your child’s individual social, emotional and intellectual developmental needs. We strive to provide an engaging and loving environment where children learn to become self-sufficient, responsible individuals who can think both critically and creatively. Our multi-cultural staff and students ensure your child is prepared for a global world. And because we’re an independently owned learning center without corporate affiliations, and our family is onsite daily, we can provide our families with the best value in an affordable childcare program. We invite you to come take a tour and see how nurturing and learning go hand in hand at Kid’s Zone!

A Piece For All

From all walks of life, of every shape, color and size, K Squared Artisan Boutiques offer gifts handcrafted by over 100 local artists ranging from 8 to 80 years old. They feature functional and decorative items such as statement jewelry, unique ceramics, clothing, home decor, stationery and candles poured with love. When shopping at K Squared you are offered an array of items made with passion by great people. The gifts available are as different as the artist who have made them. K Squared provides an inclusive environment where anyone and everyone is welcome to come be creative and celebrate their diversity.

The individual backgrounds of Katy Colvin and Kesha Darji, the founders of K Squared Artisan Boutiques, are worlds apart. While they come from separate countries, cultures, and religions, they bonded over a shared admiration for each other’s work. They started helping each other, which led to designing together, and eventually to realizing that their collective experiences and talents would be a wonderful foundation for a fresh, new business!

This appreciation of their diversity drives their love and respect for each other and can be seen in the culture they have created in their boutiques. With their goal of spreading harmony and unity, K Squared Artisan Boutiques are breathing new life into the handmade market. FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2020 THE BEST OF MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443

Kennesaw Mountain National Battlefield Park Kennesaw Battlefield Park preserves a Civil War battleground of the Atlanta Campaign, and also contains Kennesaw Mountain. It is located at 905 Kennesaw Mountain Drive, between Marietta and Kennesaw, Georgia. The name “Kennesaw” derives from the Cherokee Indian “Gah-nee-sah” meaning “cemetery” or burial ground. The area was designated as a U.S. historic district on October 15, 1966. History: The Battle of Kennesaw Mountain, fought here between Generals William Tecumseh Sherman of the Union army and Joseph E. Johnston of the Confederate army, took place between June 18, 1864, and July 2, 1864. Sherman’s army consisted of 100,000 men, 254 cannons and 35,000 horses, while Johnston’s army had only 50,000 men and 187 cannons. Much of the battle took place not on Kennesaw Mountain itself, but on a spur of Little Kennesaw Mountain known now as Pigeon Hill, and the area to its south around Cheatham Hill. A total of 5,350 soldiers died during the battle, which resulted in a Confederate victory.

Park: Established as Kennesaw Mountain National Battlefield Site on February 18, 1917, it was transferred from the War Department on August 10, 1933, and redesignated a national battlefield park on June 26, 1935. As with all historic areas administered by the National Park Service, the park was listed on the National Register of Historic Places on October 15, 1966. Kennesaw Mountain Battlefield Park is a 2,923-acre National Battlefield that preserves a Civil War battleground of the Atlanta Campaign. There are three battlefield areas: In front of the Visitor Center, off Burnt Hickory Road and a major site at Cheatham Hill (commonly known as the Dead Angle). At the southern tip of the park, Peter Valentine Kolb’s farm house, where a minor battle was fought, has been restored to its original condition. The Visitor Center contains an information desk, museum, and a theater which screens movies about the battle fought there. While walking some of the 17.3 miles of interpretive hiking trails, historic earthworks, cannon emplacements, and various interpretive signs can be seen.

There are three monuments representing some of the states who fought here Illinois, Texas, and Georgia. Kennesaw Mountain is 1,808 feet above sea level. It is approximately a 664-foot gain in elevation from the Visitor Center to the mountain’s summit. The hike up is approximately 1.4 miles on the road and 1.1-mile on the trail. Mission: Kennesaw Mountain National Battlefield was authorized for protection by the U.S. War Department in 1917 and was transferred to the Department of the Interior as a unit of the National Park System in 1933. The 2,923-acre battlefield includes the site of some of the heaviest fighting of the Atlanta Campaign of the Civil War. The battlefield was set aside as an important cultural property dedicated to public inspiration and interpretation of the significant historic events that occurred here. With the expansion of urban sprawl from nearby Atlanta, Georgia, concerns have been raised that the preserved areas of the park may be in danger from overuse and/or misuse.

Atlanta Falcons Football Schedule at Tampa Bay Buccaneers

Carolina Panthers

NFC West*

at New Orleans Saints

New Orleans Saints

at NFC East*

at Minnesota Vikings

Tampa Bay Buccaneers

at Kansas City Chiefs

Chicago Bears

at Los Angeles Chargers

Detroit Lions

at Green Bay Packers

Denver Broncos

at Carolina Panthers

Oakland Raiders

Raymond James Stadium, Tampa, FL

Mercedes-Benz Superdome, New Orleans, LA

U.S. Bank Stadium, Minneapolis, MN

Arrowhead Stadium, Kansas City, MO

Dignity Health Sports Park, Carson, CA

Lambeau Field, Green Bay, WI

Bank of America Stadium, Charlotte, NC

Mercedes-Benz Stadium, Atlanta, GA

named for Mary Cobb, the wife of U.S. Senator and Superior Court judge Thomas Willis Cobb. Judge Cobb is the namesake of the county.

Marietta, GA

Marietta is located in central Cobb County, Georgia, and is the county’s seat and largest city. As of the 2010 census, the city had a total population of 56,579. The 2017 estimate is 61,048, making it one of Atlanta’s largest suburbs. Marietta is the fourth largest of the principal cities (by population) of the Atlanta metropolitan area. History The origin of the name is uncertain. It is believed that the city was

Early settlers Homes were built by early settlers near the Cherokee town of Big Shanty (now Kennesaw) prior to 1824. The first plat was laid out in 1833. Like most towns, Marietta had a square in the center with a courthouse. The Georgia General Assembly legally recognized the community on December 19, 1834. Built in 1838, Oakton House is the oldest continuously occupied residence in Marietta. The original barn, milk house, smokehouse, and wellhouse remain on the property. The spectacular gardens contain the boxwood parterre from the 1870s. Oakton served as Major General Loring’s headquarters

during the Battle of Kennesaw Mountain in 1864. Marietta was initially selected as the hub for the new Western and Atlantic Railroad, and business boomed. By 1838, roadbed and trestles had been built north of the city. However, in 1840, political wrangling stopped construction for a time. In 1842, the railroad’s new management decided to move the hub from Marietta to an area that would become Atlanta. Nonetheless, in 1850, when the railroad began operation, Marietta shared in the resulting prosperity. Businessman and politician John Glover arrived in 1848. A popular figure, Glover was elected mayor when the city incorporated in 1852. Another early resident was Carey Cox, a physician, who promoted a “water cure”, which developed into a spa that attracted patients to the

area. The Cobb County Medical Society recognizes him as the county’s first physician. The Georgia Military Institute was built in 1851, and the first bank opened in 1855. During the 1850s, fire destroyed much of the city on three separate occasions. Civil War By the time the Civil War began in 1861, Marietta had recovered from the fires. In April 1862, James Andrews, a civilian working with the Union Army, came to Marietta, along with a small party of Union soldiers dressed in civilian clothing. The group spent the night in the Fletcher House hotel (later known as the Kennesaw House and now the home of the Marietta Museum of History) located immediately in front of the Western and Atlantic Railroad. Andrews and his men, who later became known

as the Andrews Raiders, planned to seize a train and proceed north toward the city of Chattanooga, destroying the railroad on their way. They hoped, in so doing, to isolate Chattanooga from Atlanta and bring about the downfall of the Confederate stronghold. The Raiders boarded a waiting train on the morning of April 12, 1862, along with other passengers. Shortly thereafter, the train made a scheduled stop in the town of Big Shanty, now known as Kennesaw. When the other passengers got off the train for breakfast, Andrews and the Raiders stole the engine and the car behind it, which carried the fuel. The engine, called The General, and Andrews’ Raiders had begun the episode now known as the Great Locomotive Chase. Andrews and the Raiders failed in their mission. Andrews and all of his men were caught within two weeks, including two men who had arrived

late and missed the hijacking. All were tried as spies, convicted, and hanged. General William Tecumseh Sherman invaded the town during the Atlanta Campaign in the summer of 1864. In November 1864, General Hugh Kilpatrick set the town ablaze, the first strike in Sherman’s March to the Sea. Sherman’s troops crossed the Chattahoochee River at a shallow section known as the Palisades, after burning the Marietta Paper Mills near the mouth of Sope Creek. The Marietta Confederate Cemetery, with the graves of over 3,000 Confederate soldiers killed during the Battle of Atlanta, is located in the city. In 1892, the city established a public school system. It included a high school for white students and a separate high school for blacks.

The Russell Brasstown Scenic Byway, Blairsville If you’re drawn to majestic mountain scenery, enjoy a scenic drive through the Russell Brasstown Scenic Byway. This route, which takes you deep within the Chattahoochee National Forest, travels past sections of the Appalachian Trail, through Helen, Georgia’s little slice of Bavaria, up to Brasstown Bald, the highest mountain in Georgia, and past Vogel and Unicoi State Parks. Access the Russell Brasstown Scenic Byway by taking Interstate 985 north to Highway 23. Follow to State Route 384, then take State Route 75 North to the byway.

Scenic Drives Hit the road this year and experience these unbeatable scenic routes in Georgia: The Cohutta-Chattahoochee Scenic Byway, Dalton This drive travels through the stunning Chattahoochee and Oconee National Forests. Amid gentle rolling peaks, explore lush forest and streams with a relaxing stroll, kayak on the Ocoee River or enjoy the misty thrill of white-water rafting. Discover Native American history and trace the steps of the Civil War.

The Ridge and Valley Scenic Byway, Villanow Georgia is home to some of the most lush and fertile farmland in the South, and you can experience this for yourself on a journey along the Ridge and Valley Scenic Byway. Along this route, you’ll see 19th century farmhouses sprinkled in with breathtaking mountain stop-offs, including the Keown Falls Scenic Area, John’s Mountain Overlook and the Pocket. To get on the Ridge and Valley Scenic Byway, take Interstate 75 north to Exit 306, then travel west on State Route 140. Follow to Highway 27 and continue along the highway north until you reach State Route 156. The Historic Effingham-Ebenezer Scenic Byway (cities of Ebenezer, Guyton, Springfield, and Rincon) Take a tour through Southern history with a drive along the Historic Effingham-Ebenezer Scenic Byway. You can see the historic churches throughout Effingham County, explore American Revolution-era tavern sites, retrace the steps of George Washington and General Sherman and see the ferries and gorgeous waterways along the Savannah River. To take a scenic drive down the Historic Effingham-Ebenezer Scenic byway, get on Interstate 95 to Exit 109, then follow Highway 21 north to Fourth Street in Rincon where the byway begins. (Note: this is a long way from Atlanta. To get to I-95 from Atlanta take I-75 south to I-16 east to I-95 north. Basically, you drive almost to Savannah then head north.)

The Altamaha Historic Scenic Byway, Darien Spanish moss and Southern heritage abound along the Altamaha Historic Scenic Byway. This route will take you past Fort King George, the Hofwyl-Broadfield Plantation, Butler Island and the marsh ecosystems found throughout the Georgia Coast. Experience the Altamaha Historic Scenic Byway by taking Interstate 95 south to Exit 58, turning east on State Route 57. When State Route 57 becomes State Route 99, the Byway will begin at the Sapelo Island Visitors Center. (Note: again, this is a long way from Atlanta. To get to I-95 from Atlanta take I-75 south to I-16 east to I-95 south.)

The Millen-Jenkins County Scenic Byway, Millen If you love history, this scenic drive is for you. The Millen-Jenkins County Scenic Byway passes through the Downtown Millen Historic District. On this drive you’ll see turn-of-the-century railroad depots, notable farmhouses and churches and Historic Camp Lawton, the 1864 prisoner-of-war camp. Stop by the Millen-Jenkins County Museum to see Native American artifacts, 19th century tools and vintage cotton mill equipment. From Interstate 20 east, take Interstate 520 to Highway 25. Follow Highway 25 south to access the byway along Big Buckhead Church Road.

Hiking Trails Best For: An easy-going outing for the entire family including the dog. Dogs: Leashed

With history, scenery and generally pleasant conditions for hiking year round, Atlanta is packed with plenty of options for everyone from beginners and families to experienced hikers. The many miles of easily accessible hiking trails make the area ideal for both short day trips and all-day outings Island Ford North Loop Trail Location: Dunwoody, GA in the Chattahoochee River National Recreation Area - Island Ford, 23 miles north of Atlanta Length: 2.8 miles round-trip lollipop loop Difficulty Rating: Easy

Vaughters Out and Back Trail Location: Pine Mountain, GA in the Davidson-Arabia Mountain Nature Preserve, 19 miles east of Atlanta Length: 5.3 miles round-trip out-andback Difficulty Rating: Easy Best For: Spotting rare plants and learning about interesting geology Dogs: Leashed Freedom Park (Stone Mountain) Trail Location: Martin Luther King Jr. National Historic Site, downtown Atlanta Length: 7.3 miles round-trip out-andback Difficulty Rating: Easy Best For: An urban, paved trail with downtown flair that hikers young and old will enjoy Dogs: Leashed

East Palisades Route Location: Vinings, GA in the Chattahoochee River National Recreation Area - East Palisades, 11 miles north of Atlanta Length: 4.2 miles round-trip loop Difficulty Rating: Easy/intermediate Best For: A peaceful hike with the one of the best overlooks of the Chattahoochee River Dogs: Leashed Vickery Creek Trail Location: Roswell, GA in the Chattahoochee River National Recreation Area - Vickery Creek, 20 miles north of Atlanta Length: 4.1 miles round-trip lollipop loop Difficulty Rating: Easy/intermediate Best For: A popular hiking spot close to many amenities and a historic downtown district Dogs: Leashed

Interesting Things You Might Not Know About Atlanta? • Atlanta was originally named Terminus and Marthasville (the latter for Governor Wilson Lumpkin’s daughter.) • The city got its current name from railroad engineer J. Edgar Thompson. It’s thought to be a shortened version of “AtlanticaPacifica.” • Your GPS might be confused if you punch in “Peachtree” as your destination. There are over 55 streets with the name. • And it’s possible none of them are named for an actual peach tree. Historians suggest they’re named after the Native American village of “Standing Pitch Tree.” The pronunciation corrupted over the years. • Atlanta was the only city in North American destroyed as an act of war. (General Sherman burnt it to the ground.) • Only 400 buildings survived. • That’s why the city’s symbol is a phoenix. • Lots of airports claim to be the world’s busiest. But HartsfieldJackson Atlanta International Airport truly is the world’s busiest airport. 9. Why? Because Atlanta is a perfect location. It’s just a three hour flight from many major American cities. • The terminal is as big as 45 football fields! • Atlanta is Georgia’s fifth capital. Savannah, Augusta, Louisville, and Milledgeville boasted the title earlier. • The Georgia State Capitol building is gilded with 43 ounces of locally-mined gold. • The Continental Divide out west gets all the love, but Atlanta is home to the Eastern Continental Divide, which separates water draining into the Gulf of Mexico and the Atlantic. • One of the largest Hindu temples outside of India is located in the Atlanta metro area.

• It was once illegal to put an ice cream cone in your back pocket in Atlanta. • Atlanta also outlawed tying a giraffe to a telephone pole. • Want to ride your bike to Alabama? The Silver Comet Trail starting in Smyrna will get you there. • In 1996, Terry Hitchcock ran from Minneapolis to Atlanta in just 75 days. He covered over 2100 miles! • Stone Mountain outside Atlanta is one of the largest blocks of exposed granite in the world. • Stone Mountain’s etching of Robert E. Lee, Stonewall Jackson, and Jefferson Davis is the largest bas relief in the world, too! • Atlanta had some tough competition when it nabbed the 1996 Olympics hosting duty. The city beat out Athens, Toronto, Melbourne, Manchester, and Belgrade for the spot. • The fastest baseball game in history happened in Atlanta, when the Mobile Sea Gulls beat the Atlanta Crackers 2-1 in just 32 minutes. • Atlanta also played host to the greatest rout in football history—a 1916 contest in which Georgia Tech blew out tiny Cumberland College 222-0. • When pro football moved to Atlanta, the owners considered over 500 names. A schoolteacher came up with the Falcons nickname, a bird she endorsed because it was “proud and dignified, with great courage and fight.” • Why did Atlanta resident Margaret Mitchell write Gone with the Wind? Because an ankle injury kept her from walking and she was really, really bored.

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. 3. Protein Bars and Shakes are Top-Notch Nutrition Truth: Protein bars and shakes do have good protein, but they’re often 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

7. Target your belly to burn the flab

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: 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.

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.

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.

6. Low intensity steady state cardio is the way toget in shape

9. Pain is a part of training

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.

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.

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SuperFoods Super Foods 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.

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.

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.

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,

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.

5 Foods for Healthy Eyes

Carrots: You’ve probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it’s true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly. But eating your way to good eyesight isn’t only about beta-carotene. Though their connection to vision isn’t as well-known, several other vitamins and minerals are essential for healthy eyes. Make these five foods a staple of your diet to keep your peepers in tip-top shape.

Eggs:

Almonds:

The yolk is a prime source of lutein and zeaxanthin plus zinc, which also helps reduce your macular degeneration risk.

They’re filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

Citrus and berries: These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

Fatty fish: Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome.

Leafy Greens: They’re packed with lutein and zeaxanthin antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

gers. 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.

Reasons You Should Get Your Eyes Checked Eyes aren’t just a window to your soul, they could also reveal health problems: 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 dan-

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.

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.

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. 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. 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.

Eat Your Way to

Better Eyesight 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.

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.

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

When to choose

Organic Produce These 15 forms of produce are so low in pesticides that conventional should be just fine: • Onions • Sweet Corn • Pineapples • Mangos • Eggplant • Kiwi • Cantaloupe • Avocado • Cabbage • Sweet Peas • Asparagus • Sweet Potatoes • Grapefruit • Watermelon • Mushrooms

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• During your elliptical workout, 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.

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.

If you frequently experience foot 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.

it clears up. The best thing you can do 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

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