12December - January 2009-2010

Walk theDog!Dog!Exploring The

Health Benefi tsFor You andYour Pet.

Also Inside:Healthy RecipeFrom Bobby Flay

Brad Pitt’s Workout

Green Living 101

Massage Therapy

Alternative Medicine

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Sample 12pg

Healthy Celebrity Recipe

Bobby Flay’s Chinese Chicken Salad With Red Chile Peanut Dressing

SERVES 4Ingredients• 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• 1/4 lb snow peas, julienned• 1/4 cup coarsely chopped fresh cilantro• 1/4 cup thinly sliced green onion• 2 cups shredded cooked chicken• 1/2 cup chopped roasted peanuts• 1/4 cup chopped fresh mint leaves• Chili oil (optional)• Grilled lime, halved for garnishDirectionsWhisk 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.

Bobby Flayis a celebrity chef,

restaurateur, Iron Chef, and television personality. He is

the owner and executive chef of nine restaurants

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Brad’s workout was characterized by beating one muscle group up each day, then giv-ing it the rest of the week to recover. This is very benefi cial 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 fi nishes 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.

Celebrity WorkoutCelebrity WorkoutCelebrity WorkoutGet Cut Like Brad PittGet Cut Like Brad PittGet Cut Like Brad Pitt

Monday - Chest: 25 pushups • Nautilus chest press • Nautilus incline press • Pec deck machine (chest fl y)Tuesday - Back: 5 pullups • Seated rows • Lat pulldowns • T-bar rowsWednesday - Shoulders: Arnold dumbbell press • Lateral raises • Front raisesThursday - Biceps/Triceps: Nautilus curl machine • EZ cable curls • Hammer curls • Tricep pushdownsFriday - Cardio: Running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rateSaturday/Sunday - Rest

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 benefi ts (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 fl oor 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 fi rst 20 minutes, your body taps into your sugar reserves (carbohydrates stored as blood glucose and muscle glycogen). Be-tween 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.

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Give Up Paper Towels This one isn’t easy at fi rst. 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 fi ll 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 recom-mended level. Savings: $150 per year.Learn to drive. Rapid acceleration and braking can lower your gas mileage by fi ve 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 fi rst place?). Also, it may help to turn off the AC and open up your windows to conserve gas.

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In the contemporary times, the trend of going in for health fi t-

ness spa is very hot and happening. Fitness spa massage helps

in total body relaxation apart from providing mental peace. Im-

proving your body circulation by paving the way for the fl ushing

of toxins is also deemed as one of the prime benefi ts of spa

massage. There are various forms of fi tness 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 benefi ts of fi t-

ness spa massage, check out the following:

• Fitness spa massage helps in increase joint fl exibility. 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 fl ow of blood to body parts, often causing pain and tissue dysfunction)

Acupuncture involves the insertion of extremely thin needles through your skin, to various depths at stra-tegic points on your body. Acupunc-ture 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.

AcupunctureAcupunctureAcupunctureAcupunctureAcupunctureAcupuncture

How does acupuncture work?Eastern acupuncture practitioners believe that your energy fl ow 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, fi bromyalgia, migraines and osteoarthritis.

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The Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingIn case you are wondering what benefi ts does dog walking hold for you, then make yourself ready for a list of the health benefi ts accruing from the same, a list which is pretty long as well as comprehensive. One of the very fi rst benefi ts 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 fi xed time only. He will never ever let you forget that it is the time for you to get up and get going! Yet another benefi t of dog walking is that your pet has the capability of charging

In the present times, when everybody is so engrossed in his/her life, hardly anyone fi nds the time to indulge in a fi tness routine himself/herself, forget about accompanying someone for a walk. However, the lack of a fi tness 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 fi tness 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.

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 fi tness 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 enjoy-able ways of ensuring your own fi tness as well as that of your dog. Apart from that, it endows you with the usual benefi ts of walking i.e. improvement in cardiovascular development, strengthening of muscles and bones, low blood pressure, etc. Then, there is also a social benefi t 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 benefi ts, just for you!

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The Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingThe Health Benefi ts of Dog WalkingIn case you are wondering what benefi ts does dog walking hold for you, then make yourself ready for a list of the health benefi ts accruing from the same, a list which is pretty long as well as comprehensive. One of the very fi rst benefi ts 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 fi xed time only. He will never ever let you forget that it is the time for you to get up and get going! Yet another benefi t of dog walking is that your pet has the capability of charging

In the present times, when everybody is so engrossed in his/her life, hardly anyone fi nds the time to indulge in a fi tness routine himself/herself, forget about accompanying someone for a walk. However, the lack of a fi tness 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 fi tness 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.

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 fi tness 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 enjoy-able ways of ensuring your own fi tness as well as that of your dog. Apart from that, it endows you with the usual benefi ts of walking i.e. improvement in cardiovascular development, strengthening of muscles and bones, low blood pressure, etc. Then, there is also a social benefi t 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 benefi ts, just for you!

9

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JOYCE HAN, RNNaturopath

Registered NurseNutritionist

The Benefi ts of Fitness Spa MassageThe Benefi ts of Fitness Spa MassageThe Benefi ts of Fitness Spa MassageIn the contemporary times, the trend of going in for health fi t-

ness spa is very hot and happening. Fitness spa massage helps

in total body relaxation apart from providing mental peace. Im-

proving your body circulation by paving the way for the fl ushing

of toxins is also deemed as one of the prime benefi ts of spa

massage. There are various forms of fi tness 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 benefi ts of fi t-

ness spa massage, check out the following:

• Fitness spa massage helps in increase joint fl exibility. 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 fl ow of blood to body parts, often causing pain and tissue dysfunction)

Acupuncture involves the insertion of extremely thin needles through your skin, to various depths at stra-tegic points on your body. Acupunc-ture 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 fl ow 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, fi bromyalgia, migraines and osteoarthritis.

$500Give-A-WayEnter NOW!

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 qualifi ed judges. Entries will be judged by thoroughness. Winners will be notifi ed by mail. Judging will take place in Chatsworth, CA. All decisions are fi nal. 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

10

body parts, often causing pain and tissue dysfunction)8 5

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Living Green 101 - Small StepsLiving Green 101 - Small StepsLiving Green 101 - Small StepsLiving Green 101 - Small StepsLiving Green 101 - Small StepsLiving Green 101 - Small StepsGive Up Paper Towels This one isn’t easy at fi rst. 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 fi ll 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 recom-mended level. Savings: $150 per year.Learn to drive. Rapid acceleration and braking can lower your gas mileage by fi ve 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 fi rst place?). Also, it may help to turn off the AC and open up your windows to conserve gas.

Give Up Paper Towels Give Up Paper Towels This one isn’t easy at fi rst. 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 fi ll up each of the disposal “sleeves.” When we need to reach for something to wipe up a spill or fi ll 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.

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Brad’s workout was characterized by beating one muscle group up each day, then giv-ing it the rest of the week to recover. This is very benefi cial 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 fi nishes 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.

Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:Fitness Questions:

Monday - Chest: 25 pushups • Nautilus chest press • Nautilus incline press • Pec deck machine (chest fl y)Tuesday - Back: 5 pullups • Seated rows • Lat pulldowns • T-bar rowsWednesday - Shoulders: Arnold dumbbell press • Lateral raises • Front raisesThursday - Biceps/Triceps: Nautilus curl machine • EZ cable curls • Hammer curls • Tricep pushdownsFriday - Cardio: Running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rateSaturday/Sunday - Rest

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 benefi ts (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 fl oor 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 fi rst 20 minutes, your body taps into your sugar reserves (carbohydrates stored as blood glucose and muscle glycogen). Be-tween 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.

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Healthy Celebrity Recipe

Bobby Flay’s Chinese Chicken Salad With Red Chile Peanut Dressing

SERVES 4Ingredients• 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• 1/4 lb snow peas, julienned• 1/4 cup coarsely chopped fresh cilantro• 1/4 cup thinly sliced green onion• 2 cups shredded cooked chicken• 1/2 cup chopped roasted peanuts• 1/4 cup chopped fresh mint leaves• Chili oil (optional)• Grilled lime, halved for garnishDirectionsWhisk 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.

Bobby Flayis a celebrity chef,

restaurateur, Iron Chef, and television personality. He is

the owner and executive chef of nine restaurants

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