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Living a Healthy, Green & More Fufilling Lifestyle
Walk the Dog! Exploring The
Health Benefits For You and Your Pet.
Also Inside:
Healthy Recipe From Bobby Flay
Brad Pitt’s Workout Green Living 101 Massage Therapy Alternative Medicine December - January 2009-2010
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Healthy Celebrity Recipe
Bobby Flay’s Chinese Chicken Salad With Red Chile Peanut Dressing
Creating Healthier Smiles Everyday! SERVES 4 Ingredients
• 1/4 cup rice wine vinegar • 2 tablespoons smooth peanut butter • 1 tablespoon chopped fresh ginger • 2 teaspoons chipotle peppers, puree • 1 tablespoon soy sauce • 1 tablespoon honey • 2 teaspoons toasted sesame oil • 1/2 cup canola oil • salt & freshly ground black pepper • 1/2 head napa cabbage, shredded • 1/2 head romaine lettuce, shredded • 2 carrots, shredded Bobby Flay • 1/4 lb snow peas, julienned is a celebrity chef, • 1/4 cup coarsely chopped fresh cilantro restaurateur, Iron Chef, and television personality. He is • 1/4 cup thinly sliced green onion the owner and executive chef • 2 cups shredded cooked chicken of nine restaurants • 1/2 cup chopped roasted peanuts • 1/4 cup chopped fresh mint leaves • Chili oil (optional) • Grilled lime, halved for garnish
Directions
Whisk together the vinegar, peanut butter, ginger, chipotle pepper puree, soy sauce, honey, sesame oil, and canola oil in a medium bowl. Season with salt and pepper, to taste. Combine cabbage, lettuce, carrots, snow peas, cilantro, and green onion in a large bowl. Add the dressing and toss to combine. Transfer to a serving platter and top with the shredded chicken, chopped peanuts, and mint. Drizzle with chili oil, if desired. Garnish with grilled lime halves.
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Celebrity Workout Get Cut Like Brad Pitt
Brad’s workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym. In order to promote growth, though, you have to give your muscles a reason to grow stronger, and annihilating one group per day with numerous sets and exercises will do the trick. Finally, at the end of the week, he finishes off with a good cardio workout. This puts his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look. Here are the exercises that made up his workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.
Monday - Chest: 25 pushups • Nautilus chest press • Nautilus incline press • Pec deck machine (chest fly) Tuesday - Back: 5 pullups • Seated rows • Lat pulldowns • T-bar rows Wednesday - Shoulders: Arnold dumbbell press • Lateral raises • Front raises Thursday - Biceps/Triceps: Nautilus curl machine • EZ cable curls • Hammer curls • Tricep pushdowns Friday - Cardio: Running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate Saturday/Sunday - Rest
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chiropractic
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Acupuncture
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Acupuncture involves the insertion of extremely thin needles through your skin, to various depths at strategic points on your body. Acupuncture originated in China thousands of years ago, but over the past two decades its popularity has grown within the United States. You may feel a brief, sharp sensation when a needle is inserted, but generally the procedure isn’t painful. How does acupuncture work? Eastern acupuncture practitioners believe that your energy flow or Qi will rebalance with treatment, the Western explanation of acupuncture is that the acupuncture points are places to stimulate nerves, muscles and connective tissue. Who is acupuncture for? Preliminary studies indicate that acupuncture may offer symptomatic relief for a variety of diseases and conditions, including low back pain, headaches, fibromyalgia, migraines and osteoarthritis.
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Ten Winners of $50 each every issue. RULES AND REGULATIONS: 1.) To enter Living Well Today Give-A-Way, write the code number as it appears on the front cover on a letter size piece of paper. Also print the name, address and phone number of every advertiser that appears in the publication along with your name, address and phone number. Mail to LWT, 9800 Topanga Cyn. Blvd., Ste. 351 • Chatsworth, CA 91311 2.) Cash awards requested to be redeemed at advertisers place of business. 3.) Winners will be selected by qualified judges. Entries will be judged by thoroughness. Winners will be notified by mail. Judging will take place in Chatsworth, CA. All decisions are final. Odds of being selected depend in number of entries. Contest is void where prohibited. All winners are chosen and prizes awarded exclusively through Living Well Today
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The Health Benefit In the present times, when everybody is so engrossed in his/her life, hardly anyone finds the time to indulge in a fitness routine himself/herself, forget about accompanying someone for a walk. However, the lack of a fitness buddy can adversely affect the exercising will of many people. In fact, there is a wide proportion of population that tends to drop the idea of going for a walk, only because of the fact that people are alone and do not have a walking partner, to come along with them for fitness walking. It is here that dogs come to the rescue of human beings, acting as their true friends as well as their perfect walking companions.
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ts of Dog Walking In case you are wondering what benefits does dog walking hold for you, then make yourself ready for a list of the health benefits accruing from the same, a list which is pretty long as well as comprehensive. One of the very first benefits of this form of walking is that dogs always have time for you, come rain or sunshine. At the same time, they make it a point to take you along for a walk regularly. So, even if you are not in the mood for a walk, say on Sunday, your dog will keep on pestering you, till you give in and put on your walking shoes. In other words, the chances of your skipping the walking session are greatly reduced, when you have your pet dog as a companion. When you develop a routine of walking with your dog, he ensures that you follow it on a regular basis, that too at a fixed time only. He will never ever let you forget that it is the time for you to get up and get going! Yet another benefit of dog walking is that your pet has the capability of charging
you up, enhancing your energy levels, so that you walk faster and with much more enthusiasm. With this, you not only burn more calories, but also improve your overall fitness levels. It has been proved that dogs serve as great stress busters. So, walking with your dog will help you forget all your worries and relax your mind as well. Dog walking is one of the cheapest as well as the most enjoyable ways of ensuring your own fitness as well as that of your dog. Apart from that, it endows you with the usual benefits of walking i.e. improvement in cardiovascular development, strengthening of muscles and bones, low blood pressure, etc. Then, there is also a social benefit of walking. People who go walking with their dogs are often believed to be friendly and approachable by others. So, when you go walking with your pet, you might end up making new friends as well. All in all, right from the social viewpoint to the health perspective, dog walking holds lots of benefits, just for you!
9 JOYCE HAN, RN Naturopath Registered Nurse Nutritionist
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The Benefits of Fitness Spa Massage In the contemporary times, the trend of going in for health fitness spa is very hot and happening. Fitness spa massage helps in total body relaxation apart from providing mental peace. Improving your body circulation by paving the way for the flushing of toxins is also deemed as one of the prime benefits of spa massage. There are various forms of fitness massage that one can go for to suit their needs. Some of them are deep tissue massage, foot massage, back massage, acupressure techniques to relieve pain and stress, face and scalp massage in ayurvedic style and energy balancing. Apart from having positive effects on the body, spa also brings in peace and tranquility in the minds of the recipient. To know more about the benefits of fitness spa massage, check out the following: • Fitness spa massage helps in increase joint flexibility. This is because it lessens thickening in the connective tissue and helps in releasing restrictions in the facia. • Massage tones the muscles of the body and reduces any types of stress caused both on the bones and joints. • It is found to be effective in promoting tissue regeneration, reducing scar tissue and stretch marks. Massage also helps in relieving a person of muscles cramps and spasms. • Massage increases the blood circulation bringing more oxygen and nutrients into the muscle, thereby reducing muscle fatigue and soreness completely. • It also proves to be useful in removing toxins and waste products from the muscle. • Spa therapy helps in decreasing the blood pressure, due to dilation of capillaries. • A person, who often gets a spa massage has less risk of getting ischaemia (ischaemia reduces the flow of blood to body parts, often causing pain and tissue dysfunction)
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Living Green 101 - Small Steps Give Up Paper Towels This one isn’t easy at first. The trick? Having a simple, workable system for having clean rags on hand. I ended up using several of those fabric sleeves with elastic on both ends . . . you know, the kind most people use to store empty plastic grocery bags in for quick access? I hung one in each place we routinely used paper towels. Then, I raided the pile of old T-shirts we had set aside to go to Goodwill and cut up a bunch of cleaning rags. These were what I used to fill up each of the disposal “sleeves.” When we need to reach for something to wipe up a spill or do a quick clean up of a particular space, we can now reach for a washable cleaning rag instead of a paper towel, these are just as absorbent. Two words of advice: “Cold Turkey.”
Keep your car tuned.
A well-tuned car uses approximately nine percent less gas than a poorly tuned car, and you can lose about two percent in fuel economy for every pound of pressure your tire is under the recommended level. Savings: $150 per year. Learn to drive. Rapid acceleration and braking can lower your gas mileage by five percent around town and 33 percent on the highway, or an average of $0.55 per gallon. And, you get less mileage for your money (23 percent less or $0.67 per gallon) if you drive over 60mph. Savings: $1.22 per gallon, or $634 per year. Decrease your drag. If you aren’t using that overhead luggage rack, take it off (do you really need to carry that much luggage in the first place?). Also, it may help to turn off the AC and open up your windows to conserve gas.
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Fitness Questions:
Question: How much exercise should I do? Answer: Experts recommend 30-60 minutes of exercise per day. The 60-minute suggestion is based on the National Academy of Science’s ideal recommendation for people who are trying to lose weight. But you’ll get real health benefits (and burn lots of calories) even if you don’t work out that much -- especially if you haven’t been exercising at all up to now. While 30 minutes of physical activity is considered enough to lower your risk of heart disease, stroke, and high blood pressure, even 10 minutes a day will do you good. Remember that you don’t have to do all your exercise in one session: A 30-minute aerobics workout in the morning, a 20-minute walk after work, and 10 minutes of mopping the floor after dinner can do the trick. (Don’t forget to include some strength training and stretching in your workouts, too.) Question: What types of exercise are better for weight loss? Answer: Choose endurance activities such as jogging, aerobics, bicycling, rowing, or swimming. Exercise at a moderately intense level. You should be able to talk without running out of breath during the activity. Exercise for more than 40 minutes, During the first 20 minutes, your body taps into your sugar reserves (carbohydrates stored as blood glucose and muscle glycogen). Between 20 to 40 minutes of exercise, the body continues to use up your sugar reserves and starts to tap into your body fat. After 40 minutes the body starts to burn even more fat. Choose aquatic workouts or exercise in the cold. This causes the body to burn more energy and melt fat more quickly. The body draws on its fat reserves to stay warm. 10
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