Mountain Views News          Saturday, January 31, 2015

9

HEALTHY LIFESTYLES

Mountain Views-News Saturday, January 31, 2015 


THE JOY OF YOGA

BACK TO BASICS 


Beginning a 
yoga practice or 
starting again is 
an important step 
in caring for your 
overall well being. 
The physical health benefits from practicing yoga 
are outstanding. Add in the positive effects the 
practice has on the mind and spirit, and it’s power 
only grows. 

 It’s important to begin a regular yoga practice 
at the beginning level, or gentle if that applies 
to your body. It’s vital to learn to breathe as you 
practice, actually it’s probably the most important 
part! And it’s simply not possible to breathe in a 
fast paced class if you are just learning asana, or 
poses. The alignment of each pose and the pace at 
which it is taught is important at first. 

 As I mentioned, the benefits that await you are 
immense. The major systems of the body are all 
positively affected by our practice. Yoga helps 
keep our joints mobile, strengthens and tones 
muscles, moves blood and oxygen to all parts of 
the body, increases respiration, boost the immune 
system, tones the nervous system and increases 
mental clarity and concentration. The list goes on 
and on! Not to mention, a regular practice of 
relaxation can help alleviate symptoms of panic 
and anxiety. 

There’s no need to move faster than what’s right 
for your body and experience level. In fact, taking 
a cautious, but curious approach can provide the 
foundation needed to keep progressing. 

With that, see you in class! 

Namaste, 

Keely Totten 

Yoga Madre

4 TRICKS TO FEELING FULL 

AND EATING LESS

Losing weight tops 
the list of New Year’s 
resolutions. If only 
losing weight were 
as easy as the want 
to. There are so many 
challenges to losing 
weight. Making 
good food choices, 
emotional state, taste 
and hunger all play a 
part in our attempt to 
lose weight. We could 
simply just not eat but 
that is not healthy nor 
easy to do. One of 
the biggest problems I 
hear from my clients 
who are trying to lose weight is feeling satisfied after 
eating. What if I told you there are ways to fill your 
stomach so you feel full faster and yet consume fewer 
calories overall, would you try them? Here are 4 
simple yet effective tricks to feeling full while eating 
less calories. 

- First off, consume a lot of fruits and veggies. Why? 
Fruits and veggies are high in fiber making you feel 
full faster. Fiber rich foods also lower your risk of 
heart disease and diabetes. Think of things like 
romaine, kale or leaf lettuce. Berries, apples, pears, 
oranges and grapefruit are good fruit choices.

- Next, consume foods that contain a lot of water. 
The foods to eat here again are fruits and veggies. 
Because of their high water content, they will fill you 
up without the calories. So what do I recommend? 
Eat a big salad filled with a wide variety of vegetables 
and fruits or a hot choice, do a broth based chunky 
vegetable soup. 

- Eat slowly and chew your food well. When we 
eat quickly we tend to over eat. It takes a while from 
the time food hits our stomach, for the brain to get 
the signal that we are full. Give your body time to 
communicate to itself. It takes about 20 minutes for 
your brain to get the signal that you are full. So enjoy 
your food in the company of others over pleasant 
conversation. That tends to slow down how fast we eat. 

- Eat on smaller plates and limit the number of food 
choices. Studies show that if a person is served a big 
plate of food they are likely to eat it all. Compared 
to people who ate less on smaller plates, the smaller 
plate people felt just as satiated. 

 Try these tips to feeling full and satiated while 
losing weight. Be purposeful about eating. Make 
it an event to share with others rather than eating 
while watching TV or while standing at the kitchen 
counter. Savoring your food and the company of 
others will allow you to feel full on much less food!

Dr. Tina is a traditional 
naturopath and nutritionist 
at Vibrant Living 
Wellness Center


CITY OF ARCADIA

“PARKINSON’S SUPPORT GROUP” 

The City of Arcadia Recreation & Community 
Services Department – Senior Services Division 
in partnership with Neurosearch, Inc. of Pasadena 
provides the Parkinson’s Support Group for 
individuals with movement disorders, their family 
and friends willing to learning about this disease. 
The meeting dates are the third Friday of each 
month at 1:30pm, at the Arcadia Community 
Center, 365 Campus Drive, Arcadia CA 91007. 
Come out to receive important information from 
guest speakers and enjoy light refreshments served. 
Arcadia Senior Services and its Parkinson Support 
Group are providing a special presentation. 

 The lecture will focus on, “ROCK STEADY 
BOXING” Fight Back Against Parkinson’s, 
featuring Lauren Von Bernuth (Coach): Lauren 
is excited and proud to be certified in the Rock 
Steady Training Method. She is a life –long athlete 
but boxing become her passion. Regardless of 
fitness or athletic ability, boxing challenges at your 
own level can become incredibly empowering. 
This educational presentation is for all individuals 
affected by Parkinson’s disease. If you have a 
movement disorder, have family members or 
friends with Parkinson Disease this program 
provides information on how Parkinson Disease 
can be influenced by exercise. Reservations are 
preferred, walk-ins are welcome. If interested 
in attending please call Arcadia Senior Services 
at 626.574.5130. Meeting dates are Fridays: 
February 20 and March 20. For more information 
or to register, call Arcadia Senior Services at 
626.574.5130. 

About the City of Arcadia

Nestled in the foothills of the San Gabriel 
Mountains, Arcadia is an 11.38 square mile 
community with a population of just over 56,000. 
Located approximately 20 miles east of downtown 
Los Angeles, Arcadia is known for combining 
small-town charm with the conveniences and 
amenities of a mid-size city. Arcadia is a full-
service charter city governed by a five-member 
City Council, elected at large. Recognized 
for exceptional education and recreation 
opportunities and beautiful neighborhoods, 
Arcadia is also defined as the “Community of 
Homes” and has twice been designated the “Best 
City in California in which to Raise Kids” by 
Business Week Magazine.