Mountain Views News          Saturday, September 5, 2015

14

HEALTHY LIFESTYLES

 Mountain Views News Saturday, September 5, 2015 


MY 5 TOP PICKS FOR FALL 
PRODUCE

Fall is here. The weather is about to cool down. The kids are back 
to school and they are planning their Halloween costumes. Fall also 
means that we have a whole new crop of fresh produce available to 
us. Fall produce tends to be rich in nutrients and fiber. When we eat 
the produce that is in season, we tend to eat fresher and less expensive 
produce. This is because stores can obtain these crops from more local 
sources cutting down on fuel cost and storage cost. To get the most 
nutrients from produce it’s best to eat it as close to when it was picked.

Here are my top 5 picks for fall crops that you should try to incorporate 
into your diet each week this season:

• Beets: They can lower blood pressure, are anti-inflammatory 
and their fiber helps to keep your digestive track clean. Use the greens 
(top leaves of the beets) in stews and salads as they have a higher iron 
content than spinach, and a higher nutritional value than the beet 
itself. 
• Winter Squash: Winter squashes are low in calories and high in vitamin C and potassium. 
They are a rich source of anti-inflammatory nutrients such as omega 3s and beta-carotene. These 
are important for a strong immune system so they help protect against colds and the flu. Not 
to mention that these squashes are very inexpensive. There are many varieties of winter squash 
available at the grocery stores. Some traditional favorites include acorn, butter nut, pumpkin, and 
spaghetti varieties. 
• Broccoli: Best known for being rich in Vitamin C, and just 1 cup of raw florets gives you 
little more than your entire daily needs. It’s also known to lower your risk of type 2 diabetes and 
may also be a cancer fighter. In my family, we eat lightly steamed broccoli for breakfast. Seems 
strange as an American breakfast item but our friend from Thailand turned us on to it. 
• Pears: They are full of fiber, twice as much as brown rice and are a good source of vitamin 
C. Pears are a very nutrient dense food with only 100 calories per serving.
• Sweet Potatoes: These delicious potatoes also help in the prevention of heart attacks. They 
contain vitamin C which besides improving immunity, it also produces collagen which helps 
maintain skin’s youthful elasticity. Sweet potatoes contain Vitamin D which plays an important 
role in our energy levels, mood, healthy bones, heart, nerves, skin, and teeth. If this is not enough, 
they also are a good source of magnesium, which is the relaxation and anti-stress mineral.


Why not sample every fresh taste of fall. My recommendations above will not just keep you healthy 
but by eating produce in season, you are getting the best tasting produce and saving money too!

 THE JOY OF YOGA

 POWER YOGA


What is Power 
Yoga? The first 
answer that may 
come to mind is 
an aerobic, cardio 
version of Yoga. 
A typical class has lots of poses, continuous 
movement and less attention to alignment because 
of the pace. It’s actually a very, popular style of yoga. 
Students feel like they are getting their workout in. 

Using the techniques of Tantra in a more traditional 
class, the “power” part still comes into play, but 
may look and feel a little different. Creating vitality 
through building prana, or life force energy, is 
a powerful, incredible way to practice. It brings 
enthusiasm and animation to our entire being. 

To generate this power, we’d definitely begin 
working with the breath. Weaving in pranayama 
with asana is potent combination. We could 
practice asana all day long, but the effect of the 
practice begins to take place when we apply the 
right pranayama. With specific poses linked 
with breath retention and extension, this type of 
practice does create energy, clarity and vitality. 

From this point of view, dynamic movement is 
helpful in establishing the breath, not just used 
as movement for the sake of movement. Included 
with dynamic movement are poses that not only 
create energy, but poses that stabilize. This creates 
a longer lasting effect of the practice. The quicker 
“oomph” received from a cardio type workout 
is wonderful for many reasons, but the effect is 
different and doesn’t last as long. 

Enjoy your practice! Don’t hesitate to expand your 
yoga skills and tools to help you live your best life 
possible! 

Namaste, Keely Totten

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


BUSINESS NEWS & TRENDS

FAMILY MATTERS By Marc Garlett


RETIREMENT PLANNING 
GUIDELINES FOR 

EVERY AGE 

You’re never too young or too old to save for 
retirement; here are some guidelines by age group:

Under 25: If you graduated from college with 
debt, you are certainly not alone – the average 
debt burden is now over $30,000 for college 
graduates. Once you are able to get a good job, 
you should enroll in your employer’s 401(k) or 
other retirement savings plan and contribute 
enough to qualify for your employer’s match – 
usually six percent of salary.

25-40: You need to be putting away about 10 
percent of your income towards retirement, and 
that should come before you save for a house or 
the kids’ college fund.

40-54: You are in your prime earning years and 
should be able to contribute 15 percent or more to 
your retirement savings. 

55-70: Retirement is within sight now, so you may 
need to start adjusting your asset allocation to 
reduce your risk exposure. The closer you are to 
retirement, the less risk you should be taking. You 
should also look into long-term care insurance to 
help protect retirement assets.

Over 70: Your withdrawal rate should generally be 
no more than four percent of your total portfolio 
value, not including an emergency reserve fund, 
to supplement your income from Social Security 
or pension. Once you are over 70 ., you must 
take the Required Minimum Distribution (RMD) 
from your traditional IRA and 401(k) every year, 
which is calculated based on your life expectancy 
according to IRS Publication 590.

 These are just general guidelines and may not 
be the best fit for you. The main point is to be 
proactive, ask questions, and put a plan into effect 
so you can take care of yourself and your loved 
ones. 

 Dedicated to your family’s wealth, health, and 
happiness,

A local attorney and father, Marc Garlett is on a 
mission to help parents protect what they love most. 
His office is located at 49 S. Baldwin Ave., Ste. G, 
Sierra Madre, CA 91024. Schedule an appointment 
to sit down and talk about ensuring a legacy of love 
and financial security for your family by calling 
626.355.4000 or visit www.GarlettLaw.com for 
more information.

ARE YOU BIG ENOUGH FOR EMAIL MARKETING?

“How many people do I need on my list before I 
should start email marketing?”

 This is a question we hear frequently. It is 
probably a question that is rooted more in 
apprehension and uncertainty of reaching out and 
telling your story, rather than one of metrics and 
statistical probabilities.

 How many people you need on your list may 
not be as many as you may think. A high quality 
list will generally trump a mass quantity when it 
comes to action. And action is the bottom line in 
any marketing campaign.

 Know your audience and what’s important to 
them.

 Real World Example: A specialty dive company 
sent an email campaign to only 16 people. It 
generated over $15,000 in leads!

 Why did this seemingly small list work?

 The ‘sweet 16’ happened to be travel and booking 
agents

 ‘The email campaign focused on how they can 
benefit by booking dive trips for their clients. A 
win, win.

 He pushed “SEND”.

 Define the action you want people to take 
and then send an email. Start with your current 
customers. It can be that simple. Whether your list 
is 20 or 20,000, offer them something of value and 
reach out to them on a regular basis.

 After you send your campaigns measure and 
review their actions:

 Did they open the email?

 Did they download the coupon?

 Did they come in to the store?

 Did they visit your web site?

 Did they join your Social Media/

 Did they attend your event?

 Did they________?

 So how many people do you need on your list to 
stay top of mind?

 Maybe a better question is; what can we offer 
our list today?

 About MJ: MJ and her brother David own 
HUTdogs, a creative services business that 
specializes in Internet Marketing strategies and 
Social Media. They offer social media management 
services and help their clients build a strong on-line 
presence. “Like” them on Facebook for trending 
news in social media, internet marketing and other 
helpful tips, www.facebook.com/hutdogs.

 

 Sign up for their upcoming classes, webinars and 
presentations at: www.hutdogs.com/workshops/
schedule 


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com