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Interesting facts •

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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.

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.

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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.

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.

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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.

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.

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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.

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

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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.

Dodger Stadium

1000 Elysian Park Avenue, Los Angeles (866) 363-4377, Losangeles.dodgers.mlb.com

Griffith Observatory

2800 E Observatory Rd, Los Angeles (213) 473-0800, Griffithobs.org

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.

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.

Greek Theatre

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.

Word Search • • • • • • • • • • • • • • • • • • • •

NATIONAL FUN MUSEUM HIKING TRAILS PIER ATTRACTIONS FITNESS GOLF ON PAR ROMANTIC GETAWAYS VACATION DESTINATIONS CARIBBEAN CRUISE LOCAL BUSINESS DEALS SWEEPSTAKES HEALTH

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NATIONAL PIER

FUN ATTRACTIONS

MUSEUM FITNESS

HIKING GOLF

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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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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.

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

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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.

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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-

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.

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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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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.

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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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