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best three night’s sleep at Rancho San Pascual.[citation needed] To keep the find a secret, Berry code-named the area “Muscat” after the grape that Wilson grew. To raise funds to bring the company of people to San Pascual, Berry formed the Southern California Orange and Citrus Growers Association and sold stock in it. The newcomers were able to purchase a large portion of the property along the Arroyo Seco and on January 31, 1874, they incorporated the Indiana Colony. As a gesture of good will, Wilson added 2,000 acres (8 km2) of then-useless highland property, part of which would become Altadena. Colonel Jabez Banbury opened the first school on South Orange Grove Avenue. Banbury had twin daughters, named Jennie and Jessie. The two became the first students to attended Pasadena’s first school on Orange Grove.

Pasadena, California

Pasadena is a city in Los Angeles County, California, United States, located 11 miles (18 km) northeast of Downtown Los Angeles.

The population of Pasadena was 137,122 at the 2010 census and an estimated 141,371 in 2018, making it the 40th largest city in California and the ninth-largest city in Los Angeles County. Pasadena was incorporated on June 19, 1886, becoming one of the first cities to be incorporated in what is now Los Angeles County, following the city of Los Angeles (April 4, 1850). It is one of the primary cultural centers of the San Gabriel Valley.

The city is known for hosting the annual Rose Bowl football game and Tournament of Roses Parade. In addition, Pasadena is also home to many scientific and cultural institutions, including Caltech, Pasadena City College, Fuller Theological Seminary, ArtCenter College of Design, the Pasadena Playhouse, the Ambassador Auditorium, the Norton Simon Museum, and the USC Pacific Asia Museum, with the Jet Propulsion Laboratory located in nearby La Cañada Flintridge.

History

The original inhabitants of Pasadena (a Chippewa word meaning “Crown of the Valley”) and surrounding areas were members of the Native American Hahamog-na tribe, a branch of the Tongva Nation. They spoke the Tongva language (part of the Uto-Aztecan languages group) and had lived in the Los Angeles Basin for thousands of years. Tongva dwellings lined the Arroyo Seco (Los Angeles County) in present day Pasadena and south to where it joins the Los Angeles River and along other natural waterways in the city.

The native people lived in thatched, domeshape lodges and lived on a diet of acorn meal, seeds and herbs, venison, and other small animals as well as trading for ocean

fish with the coastal Tongva. They made cooking vessels from steatite soapstone from Catalina Island. The oldest transportation route still in existence in Pasadena is the old Tongva foot trail, also known as the Gabrielino Trail, that follows the west side of the Rose Bowl and the Arroyo Seco past the Jet Propulsion Laboratory into the San Gabriel Mountains. The trail has been in continuous use for thousands of years.

An arm of the trail is also still in use in what is now known as Salvia Canyon. When the Spanish occupied the Los Angeles Basin they built the San Gabriel Mission and renamed the local Tongva people “Gabrielino Indians,” after the name of the mission. Today, several bands of Tongva people live in the Los Angeles area.

Pasadena is a part of the original Mexican land grant named Rancho del Rincon de San Pascual, so named because it was deeded on Easter Sunday to Eulalia Perez de Guillén Mariné of Mission San Gabriel Arcángel. The Rancho comprised the lands of today’s communities of Pasadena, Altadena and South Pasadena.

Before the annexation of California in 1848, the last of the Mexican owners was Manuel Garfias who retained title to the property after statehood in 1850. Garfias sold sections of the property to the first Anglo settlers to come into the area: Dr. Benjamin Eaton, the father of Fred Eaton; and Dr. S. Griffin. Much of the property was purchased by Benjamin Wilson, who established his Lake Vineyard property in the vicinity. Wilson, known as Don Benito to the local Indians, also owned the Rancho Jurupa (Riverside, California) and was mayor of Los Angeles.

He was the grandfather of WWII General George S. Patton, Jr. and the namesake of Mount Wilson.

In 1873, Wilson was visited by Dr. Daniel M. Berry of Indiana who was looking for a place in the country that could offer a mild climate for his patients, most of whom suffered from respiratory ailments. Berry was an asthmatic and claimed that he had his

At the time, the Indiana Colony was a narrow strip of land between the Arroyo Seco and Fair Oaks Avenue. On the other side of the street was Wilson’s Lake Vineyard development. After more than a decade of parallel development on both sides, the two settlements merged into the City of Pasadena.

The popularity of the region drew people from across the country, and Pasadena eventually became a stop on the Atchison, Topeka and Santa Fe Railway, which led to an explosion in growth. From the real estate boom of the 1880s until the Great Depression, as great tourist hotels were developed in the city, Pasadena became a winter resort for wealthy Easterners, spurring the development of new neighborhoods and business districts, and increased road and transit connections with Los Angeles, culminating with the opening of the Arroyo Seco Parkway, California’s first freeway. By 1940, Pasadena had become the eighth-largest city in California and was widely considered a twin city to Los Angeles.

The first of the great hotels to be established in Pasadena was the Raymond (1886) atop Bacon Hill, renamed Raymond Hill after construction. Pasadena was served by the Atchison, Topeka and Santa Fe Railway at the Santa Fe Depot in downtown when the Second District was opened in 1887. The original Mansard Victorian 200-room facility burned down on Easter morning of 1895, was rebuilt in 1903, and razed during the Great Depression to make way for residential development.

The Maryland Hotel existed from the early 1900s and was demolished in 1934. The world-famous Mount Lowe Railway and associated mountain hotels shut down four years later due to fire damage. Three hotel structures have survived, the Green Hotel (a co-op since 1926), the Vista Del Arroyo (now used as a Federal courthouse), and a residential tower of the Maryland at 80 North Euclid Avenue (a co-op since 1953).

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Interesting facts

Wyoming, Arizona, and New Mexico.

• The population of California consists of 37,691,912 resi- • Baja is often referred to as the Island of California. dents.

• The Sacramento and San Joaquin River Delta provides water to up to 23 million residents of the state.

• The state is geographically diverse. The state possesses fir forests, mountainous ranges, and agriculturally dominated • Mount Whitney states 14, 505 feet in height. The state is valleys. also known for its giant sequoia trees.

• Originally the city of Alta was a portion of New Spain which • The state has a Mediterranean climate which produces dry was colonized by Spain. Until it became Mexican property summers and rainy, cool winters. in 1821.

• Plants that are indigenous to California are Scotch broom, • The 1848 Gold Rush causes drastic changes within Califoreucalyptus, pepper tree, and acacia. nia society and dramatically altered the demographic. It also • Rivers within California include Sacramento, Tuolumne, Eel, resulted in a huge economic hike.

Salinas, and Owens.

• The entertainment industry which proved to be among the • The original population of California died out due to murder, largest industries in the state emerged within the Los Aninfections, and starvation. The Native Indians who survived geles area. This emergence resulted in a large population were forced to move from the area. growth and transformed the state into a wide spread tourist • According to statistics, there were 123,948 military personregion. nel living within California. These individuals were active • The Silicon Valley experienced a major population spike as duty at the time the statistics were gathered. There are also technology arrived within the area.

2,569,340 veterans living within California.

• Today one half of the country’s fresh fruit production occurs • The largest job sectors within California include transportawithin California. tion, utilities, business services, and government.

• Major industries in California today are education, manu- • California has the largest population of death row inmates in facturing, and aerospace. According to statistics, the sate the country. stands as the eighth largest economic leader in the entire • Sports teams within California include Oakland Raiders, San world.

Diego Chargers, San Francisco 49ers, San Jose Sabercats, • In its history the territory also included Baja, Utah, Nevada, Los Angeles Dodgers, and the Los Angeles Lakers.

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Things to do Pasadena Civic Auditorium

Topanga State Park

The Pasadena Civic Auditorium features over 3,000 seats and has been a revered music hall known across the nation. This 1931 design offers beautiful architecture and décor. With a visit to this exquisite auditorium you will hear some of the nation’s most beloved music.

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.

300 East Green Street, Pasadena, (626) 449-7360 pasadenacenter.com

20829 Entrada Road, Topanga Canyon (310) 455-2465 • parks.ca.gov

Ice House Comedy Club

24 N. Mentor Ave, Pasadena, (626) 577-1894 icehousecomedy.com The Ice House Comedy Club is your premiere comedy destination. Past performances and events include Tim Pulnik, the 7 Comics for $7 All Star Show and the Comedy Juice Special Event. Bring your friends for a night of laughs and good times!

The Bunny Museum

1933 Jefferson Dr, Pasadena, (626) 793-0359 thebunnymuseum.com If you love bunnies you absolutely must visit the Bunny Museum! Candace Frazee and Steve Lubanski open up their home to visitors to view their abundant collection of bunnies. This Spanish stucco home is filled with bunny statues, figurines and on the property are five live bunnies.

Eaton Canyon Nature Center 1750 North Altadena Drive, Pasadena (626) 398-5420 • ecnca.org

The Eaton Canyon Nature Center consists of several intriguing species of animals. The preserve itself covers 190 acres. The on-site learning center measures 7,600 square feet in size.

Getty Museum

1200 Getty Center Drive, Los Angeles (310) 440-7330 • getty.edu 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.

Malibu Pier

23000 Pacific Coast Highway, Malibu (310) 456-8031 The Malibu Pier offers a wealth of activities and opportunities. Begin with whale watching and coastal tours. Venture through the surf museum and fish in designated areas. Attend commercial film shoots and experience the magic of the movies firsthand. Top this off with a visit to the Beachcomber or Ruby’s Shake Shack and then purchase a souvenir from the gift shop.

Adamson House Museum 23200 Pacific Coast Highway, Malibu (310) 456-8432 • Adamsonhouse.org

Adamson House Museum is a beautiful 1930s home constructed for the Adamson family.

This home contains its original furnishings and architecture. Throughout this impressive home are Persian rugs and antiques featuring the craftsmanship that is rare today.

Consider scheduling a guided tour to maximize on the learning opportunities.

The Gamble House

4 Westmoreland Place, Pasadena (626) 793-3334 • gamblehouse.org This 1908 home is the brainchild of Charles and Henry Greene. The home itself features American Arts and Crafts architectural design. The home now a national historic landmark was designed and constructed for David and Mary Gamble, who were the co-owners of the Proctor and Gamble Company.

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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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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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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

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.

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Odd Attractions The Zzyzx Road Sign Zzyzx

The history of this small oasis within the Mojave Desert was proclaimed by Curtis H. Springer as the ultimate location for a health resort. Tourists often pose next to the sign which derived from the quack doctor’s claim that it should become a health resort. Today the area is used for hiking, camping, and bird watching.

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NATIONAL PIER

FUN ATTRACTIONS

MUSEUM FITNESS

HIKING GOLF

TRAILS PAR

National Fun Museum Hiking Trails Pier Attractions Fitness Golf On Par Romantic Getaways Vacation Destinations Caribbean Cruise Local Business Deals Sweepstakes Health solution on page 36

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Museum of Death 6031 Hollywood Blvd, Hollywood • (323) 466-8011 Museumofdeath.net The Museum of Death was established in 1995. This museum showcases the largest collection of serial murderer artwork including the crime scene of the Manson Murders. Within this museum are videos of autopsies and information about the Heaven’s Gate cult.

Bulldozer Building Turlock The Bulldozer Building was constructed as a major advertisement scheme for United Equipment.

The structure was built in 1976 and has been the owner’s office since. The building is 21 feet high, 28 feet wide, and 66 feet in length. It stands two stories.

The Great Statues of Auburn Auburn Ravine Road, Auburn

The great statutes of Auburn consist of Amazon arches, a man pushing a wheelbarrow, and a nude man who appears to wrestle the chains holding him captive. The statutes measure 42 feet in height and it weighs over 120 tons. Ken Fox who is the local dentist constructed the statues that stand in his business parking lot.

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.

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Almonds - Almonds are a fantastic source of a vegetable protein, fiber, and hearthealthy fats. In addition, they contain a special form of vitamin E, called gamma tocopherol, thought to play an important role in preventing cancer and heart disease. Compelling medical studies have revealed that having an ounce (a small handful) of nuts, 5 or more days a week can reduce your cardiovascular risk by 3050%!

Servings – A small handful of almonds (about 1 oz.) 5 or more days a week.

Green Tea - Considered the beverage of choice in many cultures around the world, this superstar provides one of the easiest and quickest ways to infuse our bodies and brains with antioxidants. Antioxidants are special chemicals that protect our bodies from cancer, heart disease, cataracts, arthritis, skin wrinkling, and even the aging process itself. Brewed tea has more antioxidant power than any other fruit or vegetable. When I need a mental and physical lift, I enjoy a cup of freshly brewed green tea.

Broccoli - Like other non-starchy vegetables, broccoli is filled with health promoting vitamins, minerals, and fiber. It is naturally low in calories and contains over 150 health promoting phytochemicals, including sulfurophane, now famous for its potent cancer protective powers.

Servings – Consume at least 1 cruciferous veggie daily. Broccoli is certainly one of the healthiest of the bunch. 1/2 cup is a serving.

Servings – 2-3 cups daily.

Kale - This superstar dark leafy green is without a doubt one of the healthiest foods you can eat, providing more nutrition per unit calorie than almost any other food. Kale tops the list of the most potent antioxidant vegetables and provides 17 essential nutrients including 100% of the adult RDA for vitamin A and vitamin C in a single serving.

It is an especially rich source of the phytochemicals lutein and zeaxanthin now famous for promoting eye and vision health.

Oranges - This refreshing fruit is a great source of vitamin C, folate, and fiber – a terrific trio for heart health. In addition, this special food contains every known class of natural anticancer compounds making them nature’s perfect “anticancer package”.

Servings – The more the better! Strive for a serving of dark leafy greens daily. A serving is 1 cup in the raw form.

Servings – Consume a piece of citrus daily. Any citrus will do, but oranges are the superstars.

Red Onions - Although they quite literally bring us to tears, the organosulfur phytochemicals unique to onions and the other members of the allyl food group (garlic, leeks, chives, and scallions) are truly medicinal in their power to protect our health.

These compounds provide potent anticancer properties along with valuable blood-thinning effects useful for maintaining healthy heart and arteries. Red onions also provide one of the richest food sources of quercitin, with well know antioxidant and anti-inflammatory power. The health benefits of red onions are optimized when eaten raw or lightly steamed.

Servings – As regularly as possible – optimal to include daily. There is plenty of goodness in a couple of slices.

Whole Oats - This whole grain is a rich source of several important minerals, B vitamins, and vitamin E. Oats are naturally low in calories, provide healthy vegetable protein, and are one of the best dietary sources of soluble fiber. The special type of soluble fiber found in oats, called beta glucan, is a very effective cholesterol lowering agent and has been shown to help stabilize blood glucose and insulin levels in type 2 diiabetics. Old fashioned and steel cut oats are the healthiest form.

Servings – ½ cup (cooked) or more daily.

Extra Virgin Olive Oil - This highly flavored oil protects the heart and arteries through four separate mechanisms. It contains a potent class of antioxidant phytochemicals called polyphenols that can actually dilate arteries. It is not surprising that cultures that consume lots of olive oil have lower rates of cancer, Alzheimer’s disease, and heart disease.

Servings – Daily. This should be the oil of choice for all. For optimal results, use in cold foods, room temperatyre foods or low-heat dishes. 2-4 TBS daily.

Beans - This economical superstar food comes in over 24 varieties. Beans are versatile, very satisfying, packed with health promoting nutrients and have been shown to lower your cholesterol, protect your heart, decrease your risk of some cancers, stabilize your blood glucose and insulin levels and aid in weight loss – and of course they are delicious too!

Servings – Strive for a serving daily. Fresh, frozen, or dried are best. Canned are acceptable, but higher in sodium. ½ cup is a serving.

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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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NATIONAL PIER

FUN ATTRACTIONS

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-

S O L U T I O N

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.

MUSEUM FITNESS

HIKING GOLF

TRAILS PAR

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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