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Health & Wellness Resources

  • May 09, 2024 1:58 PM | Anonymous

    This month's resource is provided by Optum, NAPAFASA, and Happy Humble Hub.

    Five simple ways to boost your mental health

    At Optum, we're a family of doctors working together to support our patients' whole-person health. We know that mental health plays a key role in overall well-being. That's why we're celebrating National Mental Health Awareness Month by sharing five healthy habits that can boost your mental health.

    1. Start moving. Just 30 minutes of exercise a day can improve your energy levels and lower stress. Exercise outdoors can boost your mood even more.

    2. Eat well. You've probably heard it before, but it's important to remember — food is your brain's fuel. Make sure you're giving it what it needs. Research shows that a diet rich in healthy foods like fruits, vegetables, whole grains and unsaturated fats is linked to lower rates of depression. 

    3. Get some sleep. Your body and mind need sleep to recharge. One way to rest easier is by limiting your screen time at night. Blue light from your devices can make it more difficult to fall asleep. Social media can also cause stress. Instead of scrolling before bed, try reading a book or taking a bath.

    4. Take a break. If your brain is busy most of the day, schedule some mental downtime. Spend 20 minutes each day meditating, journaling or enjoying other relaxing activities. Your mind will thank you.

    5. Stay connected. Build a support system. Close relationships with friends, family or loved ones can have a positive impact on mental and physical well-being. 

    Not sure where to start? Begin by making one small change. Taking 10 minutes every day to focus on your mental health can put you on the path to a happier, healthier life.

    Provided by Optum: view the full story and see our sources at

    The information provided is for educational purposes only and is not meant to offer medical advice or replace professional advice. Consult with your clinician, physician or mental health care provider for specific health care needs, treatment or medications. If you are experiencing thoughts of suicide or if this is urgent and an emergency, call 911 or 1-800-suicide (784-2433) or 1-800-273-TALK (8255).

    Getting Creative about Mental Health and How We Move Forward Together

    Understanding mental health and what it means to be “well” can seem abstract. For some, prioritizing mental health means scheduling time for daily walks, knowing our own limitations and setting healthy boundaries, having our favorite snacks on standby, or reflecting upon a meaningful sermon. For others, it can also mean seeking help from behavioral health professionals, like seeing a therapist, taking prescription medications, or meeting with support groups. Whatever our modes of self-care, one size certainly does not fit all, and including our ability to access behavioral health services.

    Amid the ongoing mental health and opioid crises and the impact of the COVID-19 pandemic, these polarizing times are asking us to question whether the way we think about sustaining healthy lifestyles needs a serious overhaul. If you’re wondering–the answer is yes.

    Local, statewide, and national numbers confirm that the vast majority of individuals who would benefit from behavioral health services will not seek it. Working closely with Asian American, Native Hawaiian, and Pacific Islander (AA and NHPI) communities, we also know that these ethnic groups are the least likely of all communities in the U.S. to seek behavioral health services. There are many reasons why folks do not seek these services, and many of  these reasons are not exclusive to AA and NHPI communities. These barriers  include cost, language, cultural norms and family dynamics, lack of transportation, the fear of being perceived as not good enough, and too often–lack of awareness of available services. Regardless, if we are serious about cultivating a community where everyone can feel healthy, secure, and safe, we have to get creative and challenge what we know about meeting people where they are.

    While May is Mental Health Awareness Month, we also commemorate May as Asian American, Native Hawaiian, and Pacific Islander Heritage Month, with May 10th recognized as AA and NHPI Mental Health Awareness Day. Having worked closely with AA and NHPI communities for over 36 years, we know that cultivating community and a sense of belonging are embedded deeply within our cultures. However, it can be challenging to serve AA and NHPI communities since our diaspora covers over 50 ethnic groups and over 100 spoken languages and dialects. Birthplace also plays a critical role–are they recent immigrants, or have their families been here for generations? Are they refugees, and from which war? AAs and NHPIs are also often viewed as a monolith, with the majority of public-facing representation coming from people of East Asian backgrounds. This means that what most people know about AAs and NHPIs simply does not apply. This can lead to harmful biases, and in our field–a lack of cultural sensitivity that further prevents our community members from getting some of their most basic needs met.

    As we continue to mitigate the damages caused by the pandemic, it’s important for us to also incorporate the lessons we’ve learned. Since the onset of the pandemic, anti-Asian hate crimes have skyrocketed, with many blaming the Chinese community and assaulting our elders, regardless of ethnic background. I can’t say that there is a silver lining to this, but the urgency pushed our community leaders to mobilize quickly and find different ways to help. In 2021, we launched the annual Healing HeARTS project, which calls for us to engage in dialogue and create art about racism, hate crimes, media literacy, intergenerational trauma, cross-cultural allyship, media literacy, and community solidarity. The project year ends with our Healing HeARTS Community Art Fest, which wrapped on May 4th at the Langley Senior Center in Monterey Park. Live interpretation was provided in Mandarin, Cantonese, and Spanish, and we had volunteer bilingual speakers to help chaperone those who needed additional assistance. To learn more about our art festival, please visit this piece written by Ethnic Media Services: ‘Tough Conversations’ – Using Art to Talk About Hate in Monterey Park.

    We will be recruiting participants for our 2025 Healing HeARTS Collective, and the application will open in September 2024. Are you interested in applying? Please email to let us know! 

    Provided by the National Asian Pacific American Families Against Substance Abuse (NAPAFASA), a nonprofit organization dedicated to mental health advocacy through research, public health and policy reform, and community empowerment through civic engagement. In order to get there, we know it takes putting community voices at the heart of our work. We are committed to health equity and social justice by working to reduce substance misuse and partnering with our communities to promote mental, emotional, spiritual, and physical well-being. Our headquarters are located on 1500 W. Alhambra Road, Suite #4, in Alhambra. You can find more information about us on and our social media handles using @napafasa.

    Mental Health Awareness Month, Every Day

    Mental health is an evolving subject and covers a wide range of diagnosis concerning the mind which can directly and indirectly impact your physical body. 

    Every day, we are busy with work, friends, and family so when are there time to take care of ourselves? We wake up, grind our days out, go to sleep. 

    When we keep procrastinating in taking care of our body and mind, we unknowingly accumulate stress that comes in different forms. We find ourselves getting more annoyed, easily frustrated, becoming more passive aggressive, and letting our frustration out on people we care about inadvertently hurting them and ourselves. 

    Let’s take a quick stress test:

    Most insurance covers for mental and behavorial health physician office visits and/or telehealth options. 

    What you can do in the little time that you have is to start focusing on preventative measure. 

    What is preventative measures? Think of this as a rewarding process to protect your body and mind from accumulating stress.

    We forget that our body and mental stress isn’t something that happens over night, it’s a gradual process. 

    Here are some quick and simple activities under 5 minutes we can all do together every day:

    ⦾ Morning Belly Breathing - When you wake up, lie on your back or remain sitting on your bed/couch:

    1. Inhale slowly through your nose while counting to 4 in your head and simultaneously, slowly push your belly out as far as possible.

    2. Breathe out slowly through your mouth while counting to 7 in your head.

    3. Repeat this for 5 more times

    ⦾ Day break - Take a walk around your neighborhood block or circle around inside your living space. While you’re walking, clear your head space and describe the shape of a cloud you see. 

    ⦾ Night time language learning before sleep - When you’re on your bed/couch, learn another language for 5 minutes whether it’s Sindarin, Quenya, Sign, or another common speaking language on planet Earth.  

    We hope these activities can help you in some small ways. 

    In order to be there for our love ones, we need to be there for ourselves as well. Starting now and starting small goes a long way. 

    Provided by Happy Humble Hub

  • April 02, 2024 2:07 PM | Anonymous

    This month’s resource is provided by Freedom Martial Arts & Fitness, Inc and written by Adam N. Parth.

    April is Parkinson’s Disease Awareness Month.  Parkinson’s Disease, or PD, is a neurodegenerative disorder that inhibits dopamine production. Often called the “feel-good hormone,” dopamine is a neurotransmitter that plays a role in movement, memory, mood, and more.

    PD is typically characterized by a lack of dopamine which manifests in several symptoms.  Although all Parkinson’s patients are different and display different symptoms, the most common symptoms are tremor, slowness of movement (bradykinesia), rigidity, and postural instability.  Additionally, non-physical symptoms, like depression, loss of interest, and cognitive impairment may also be present.

    Currently, there is no cure for PD and it is a degenerative disease. However, there are a number of treatments available to help slow the progression or dampen the symptoms. Medication is typically the first step taken, while some surgical procedures, like deep brain stimulation, are also available.  Many studies have shown that certain types of exercise can delay the progression of the disease and sometimes improve various symptoms.

    Freedom Martial Arts & Fitness, Inc. launched its Rock Steady Boxing program, a wellness program designed for those with PD, almost a year ago and its members have been enjoying the benefits. 

    “[The] RSB program at the Freedom Martial Arts & Fitness has been a game changer in my battle against PD,” said Sujata Ghosh. “The trainers led by head coach Adam are experts in fitness and compassionate allies who understand our unique challenge. Through boxing drills, agility exercises and strength training we push ourselves beyond perceived limitations and weaknesses of PD. There is an invaluable sense of camaraderie fostered here and every day I feel remarkable improvements in my mobility and attitude! I can’t recommend this place highly enough, it’s a renewed lifeline.”

    On April 19, Freedom Martial Arts & Fitness, Inc. will be holding an open house for the RSB program from 11 a.m. to 1 p.m.  Come by and try out a class with boxers and coaches and learn more about Parkinson’s Disease.

    For more information on Parkinson’s Disease, visit the Parkinson’s Foundation at For more information on the FMAF Rock Steady Boxing program, visit

    Adam N. Parth is the owner and head instructor/coach at Freedom Martial Arts & Fitness, Inc. He is a lifelong martial artist, certified group fitness instructor, certified Rock Steady Boxing head coach and has taught at Calif. State Univ., Los Angeles for School of Kinesiology since 2014.  He is also the family member of someone with PD.

  • March 05, 2024 2:57 PM | Anonymous

    This month’s resource is provided by Luna Hypnotherapy and LifeWave Photobiomodulation. 

    The health habits introduced in January are the Mind-Body-Spirt connection. February focused on heart health. In March, we will help you utilize wellness techniques for today and the rest of the year.

    Stress Management

    The below article is from Valerie M Luna CH.t, RMT of Luna Hypnotherapy.

    Let’s learn how to leave stress and pain behind and give ourselves a break this March! 

    What is stress management? 

    One definition is learning skills you can use to improve your ability to cope with difficult life events and make everyday functioning easier.

    This could be accomplished with:

    • Spending some time in nature

    • Listening to music

    • Making time to read “that book” or listen to that audio

    • Going for a walk

    • Meeting and talking with your friends, not your phones

    • Being present to “think positively”

    • Eating as fresh and unprocessed food as possible

    • Mediation

    • Getting a good night’s sleep

    What can help relieve the challenges of acute to chronic pain without drugs?

    Ideas include:

    • Cold and Heat therapy

    • Exercise like Yoga and Tai Chi

    • Eating organic foods

    • Getting enough sleep

    • Physical and occupational therapy

    • Therapeutic massage

    • Tapping

    • Hypnotherapy

    • Mediation and breath work

    How do stress and pain affect your brain and your body?

    Stress and pain are our body’s response to a perceived threat, i.e., the “fight, flight, freeze, or fawn” response. This response is essential to our survival. When we are stressed with anxiety or pain, up to 70% of the blood drains from our frontal lobes to our peripheral muscles. Our body’s reaction is an increased production of adrenaline and cortisol (the stress hormone). Chronic pain and stress can wreak havoc on your mind and body, putting your health at risk.

    One modality that has the power to encompass relief for both stress and pain is the Emotional Freedom Technique (EFT), aka Tapping. Tapping helps with anxiety, sleep disorders, post-traumatic stress disorder (PTSD), and pain relief by calming our survival of fight, flight, freeze, and fawn. It is a DIY technique anyone can use anytime and anywhere. Tapping combines exposure therapy and acupuncture without needles by tapping on the medians of your body, which send a neurochemical signal to the amygdala (that part of the brain activated by fear) to relax and be calm. Tapping calms down your body’s stress response right in the moment. The moments of anxiety, depression, fear, anger, resentment, sadness and pain.

    The basic Tapping technique requires you to focus on a negative emotion or pain at hand; this could be a fear, a worry, or any unresolved problem. While maintaining your mental focus on this issue, you use your fingertips to tab 5-7 times on the above-mentioned nine meridian points to the body.

    How to do EFT: The Tapping points

    Start on the Side of the hand, then move to:

    1. Eyebrow

    2. Side of the eye

    3. Under the eye

    4. Under the nose

    5. Chin

    6. Collarbone

    7. Under the arm

    8. Top of the head        


    For the month of March, Luna Hypnotherapy is offering a free 20-minute session using Tapping.

    Use code words Health & Wellness.

    Services also available are Hypnosis, Imagery, and Reiki.

    EFT Tapping has been an authorized treatment for war veterans with PTSD:

    Pain Management

    The below article is from Nickie Chan, LifeWave Brand Partner.

    Stress Awareness Month has been recognized since 1992. So why is it important? It is recognized to bring attention to the negative impact of stress. We should be aware of the health consequences of stress so that we can make good choices for ourselves and our families.

    LifeWave launched in 2004, and since then, LifeWave inventor David Schmidt has developed products that help people cope better with life. Some people are more easily stressed out than others due to many factors related to their past and present experiences, but no one is immune to stress. People may not think so (as it is that common), but people with low energy tend to be stressed out. They may think it is normal to be tired in the afternoon and justify their tiredness for reasons such as not sleeping well or having a busy day.

    That constant feeling of being low in energy is often where it all starts to go south. LifeWave patch technology can bring immediate effects to help increase energy and reduce stress and inflammation within minutes of application. 

    LifeWave Aeon Patch is clinically tested to reduce stress in the body within 10 MINUTES! Infrared imaging illustrated a decrease in inflammation. Other clinical tests demonstrated that AEON lowers C-reactive proteins (which rise in response to inflammation). This is important because inflammation is often a symptom of stress, and it can damage healthy tissue and even DNA. The result is a calm & stress-free state while balancing the autonomic Nervous System. Lower levels of stress have been shown to help combat the ravages of aging and improve cellular organ function. Did You Know? Forty-three percent of all adults suffer adverse health effects from stress, including headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. In addition, 70 percent of stressed people experience lower work productivity and disruptions in their family and social lives. 

    LifeWave’s IceWave phototherapy patch is specifically designed to provide relief at the source of discomfort. This patch is perfect for Whole Body and Local Pain Relief. Many people Feel Pain Relief within 10 SecondsMany people use the patches for knee, back, shoulder, ankle, neck pain, tennis elbow, leg pain, hip pain, muscle spasms, joint pain, wrist pain, nerve pain, toothache, headache, migraine, swelling, menstrual cramps, and pain associated with sports. Did You Know? Chronic pain alone affects 1.5 billion people around the world, leading to billions of dollars in health care costs and lost work productivity each year? Over $300 Billion is spent each year on pain medicine, narcotics drugs, and prescriptions that come with many Negative Side Effects and could be Addictive. ICEWAVE phototherapy patches are not drugs; they are simply acupuncture without needles for 24-hour-a-day relief! Did you know that in 2013, one of France’s leading pain management experts (Dr. Pierre Volckmann) conducted a double-blind, placebo-controlled study in five French hospitals? Result: A staggering 94 percent of the 100 study participants experienced pain relief within minutes of use.

    For more information and patch demonstration, please get in touch with Nickie Chan, Sr. Presidential Director, at 626-616-0669.

  • February 06, 2024 1:02 PM | Anonymous

    This month's resource is provided by The Camp Transformation Center & Arroyo Vista Family Health Center.

    February is American Heart Month, a time when all people—especially women—are encouraged to focus on their cardiovascular health. According to the National Institutes of Health, heart-healthy living involves understanding your risks, making healthy choices, and taking steps to reduce your chances of getting heart disease, including coronary heart disease, the most common type. By taking preventive measures, you can lower your risk of developing heart disease that could lead to a heart attack. 

    Though this month is American Heart Month, maintaining good heart health daily is crucial for overall wellbeing. Here are some essential tips for keeping your heart healthy:

    1. Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of saturated fats, trans fats, cholesterol, and sodium.

    2. Regular Exercise: Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities two or more days a week.

    3. Maintain a Healthy Weight: Aim for a healthy body weight, and manage your weight through diet and exercise.

    4. Avoid Smoking: If you smoke, seek help to quit. Smoking is a major risk factor for heart disease.

    5. Manage Stress: Chronic stress can contribute to heart disease. Find healthy ways to manage stress, such as exercise, relaxation techniques, or hobbies.

    6. Get Quality Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can contribute to heart problems.

    7. Regular Check-ups: Visit your doctor for regular check-ups and screenings. Monitoring your blood pressure, cholesterol levels, and other heart disease risk factors is vital for early detection and management.

    8. Limit Alcohol: If you drink alcohol, do so in moderation. Excessive alcohol consumption can lead to heart issues.

    Remember, it's important to consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have existing health conditions.

    See below for special February offers from great local businesses.

    For the month of February, The Camp Transformation Center—Alhambra is offering a 28 Day Program for $77.

    You will receive:
    ✅Group classes w/ our trainers
    ✅Build healthy eating habits with our detox-inspired nutrition plan
    ✅A supportive team to guide you & check in weekly

    ➡️The first step is to book an appointment with us.

    This Heart Month, Arroyo Vista Family Health Center (Arroyo Vista) celebrates its 43rd anniversary of providing comprehensive healthcare services and collaborates with the American Heart Association to increase heart health awareness.  

    The American Heart Association will provide Free Hands-Only CPR demonstrations, blood pressure monitoring, and information on how to make healthy changes to lower your risk of developing heart disease on February 13 and 27 from 11 am to 1 pm at Arroyo Vista’s El Sereno health center located at 4837 Huntington Drive North, Los Angeles, CA., 90032. For more information, contact Irene Holguin, Director of Patient and Community Relations, at 323-987-2007.   

  • January 10, 2024 6:04 PM | Anonymous

    This month's resource provided by Nu Millennium and Freedom Martial Arts.

    According to a Forbes Health/OnePoll survey of 1,000 U.S. adults conducted in October 2023, 48% of those who responded stated that their top resolution centered on improving Physical Fitness, while 36% stated that Mental Health was their primary focus for the 2024.

    Other research goes on to show that 23% of people quit their goal within the first week, and 43% quit by the end of January.

    Whether it’s through karate and boxing or guided meditation and group hypnosis, we have everything you need to make big changes in 2024!

    What is Whole Health?

    Whole Health is the physical, behavioral, and spiritual wellbeing as defined by individuals, families, and communities.

    This can be broken down into three main parts or Parts of Being: Mind, Body, and Spirit. Within those three parts are ten unique aspects to explore. (fig. 1)

    Choosing one of these 10 unique aspects would be a great way to discover the best goal or new habit for you in 2024.

    The Body’s four aspects are: Stress Reduction, Healthy Eating, Physical Activity, and Restful Sleep.

    The Mind’s two aspects are: Positive Thinking and Gratitude.

    The Spirit is comprised of four aspects. Human Connection, Service to Others, Beliefs and Spirituality, and Meaning and Purpose.

    Follow this link to download a “Wellness Wheel” that can assist you in identifying which aspects of your Whole Health needs improvement.

    What is a Goal?

    A goal is a new habit you want to incorporate into our life and something you are willing to put in the necessary effort it takes to achieve it.

    The key to creating an effective goal is to be very specific, Identify the specific action that needs to be done and the clear understanding of the emotional benefit to accomplishing your goal.

    It is easier to find and maintain motivation when there is an emotional connection to the final result or completion of the goal. Continue reading to create your perfect goal for 2024.

    Successful Goal setting in 2024!

    When it comes to success in completing our new goals for 2024, think S.M.A.R.T.!

    S.M.A.R.T. is an acronym for the process of creating the perfect goal for the new year. When creating a goal follow this model:


    Make the goal as specific as possible. For instance, “I will get more exercise” is a wonderful goal. However, “I will walk 3 times a week” is more specific and far better!


    A goal that is measurable makes it easier to know how you accomplish it. Let’s add to our example, “I will walk for 1 hour, 5 times a week.”


    A great goal is specific to you. Therefore, the goal should be achievable by you. Does your schedule allow you to walk for 1 hour, 5 times a week? Perhaps your child’s extracurricular activities prevent you from being available 5 times a week. A better goal would be, “I will walk for 1 hour every Monday, Wednesday, and Friday.”


    It’s important that the goal we create is realistic for you. I had a client that wanted to go to the gym for 3 hours, 5 times a week. The problem was that they hadn’t stepped foot in a gym in 20 years. Rather they were thinking back to a time when they were in college as part of team sports. Returning to our example, a more realistic goal would be, “I will walk for 20 minutes every Monday, Wednesday, and Friday.”


    Our goal needs to be time sensitive. This gives us a deadline and let’s us know exactly when we’ve accomplished it! For example, “I will walk for 20 minutes every Monday, Wednesday, and Friday at 6pm for the next 8 weeks.”

    Once we accomplish our S.M.A.R.T. Goal by the deadline we’ve established, we can create a new goal building on the progress we’ve made. For instance, “I will now walk for 40 minutes every Monday, Wednesday, and Friday at 6pm for the next 8 weeks!” Now, we can build on the consistency and routine that we’ve already changed into a habit for the previous 8 weeks, further improving our chances of success. Follow this link to download the SMART Goal Worksheet.

    Stop Sabotaging Your Goals for 2024!

    The subconscious mind can be our worst enemy. It can keep us from creating new patterns of behavior. That is why we see ourselves making the same choices over and over and feeling powerless to change it. The frustration can be overwhelming. Unless you have direct access to your subconscious mind to rewrite those patterns of behavior, long term change can be a very difficult process and those new year’s resolutions are doomed to fail.

    Here are some common pitfalls when creating or achieving new goals or habits:

    1. Being too VAGUE. Vague goals are the perfect set up for failure. We have no idea what we will be doing, when nor for how long. The solution is to be specific. Follow our S.M.A.R.T. Goals process to create a specific goal for you!
    2. Making the goal TOO BIG. We’ve all had the experience where we think we can do “too much, too soon”. We often try to make the biggest changes so we can see the biggest results possible and in the shortest amount of time. Unfortunately, the subconscious mind hates and is extremely resistant to dramatic or big changes. That is why it is much easier if change happens slowly and consistently. This allows the subconscious mind to slowly adapt and gain momentum.
    3. Waiting for MOTIVATION. This is a very common myth. We sit around waiting to, “feel like doing it.” It we were to wait for the motivation, we’d be waiting forever. The Subconscious Mind loves homeostasis or keeping things the way they are. The key to motivation is action! Once we make the commitment to a consistent and specific action, we can create a new habit. With a new habit comes momentum or routine, which is the mind’s new homeostasis.
    4. No emotional benefit. Human behavior is dictated by strong emotions. When we attach an emotion to the outcome of the goal or new habit, we are then willing to put in the effort in takes to accomplish the goal. The stronger the emotional connection, the more effort you’re willing to put forth. “I want to stop smoking,” although a great goal, lacks emotional connection. How much more willing are you to put forth the effort to “stop smoking” if the benefit was, “to be a better role model for my children,” or, “to live long enough to watch my grandchildren get married”?
    5. No plan or strategy. Creating a plan of attack and putting the effort in creating a plan ensures success and allows you to anticipate problems or issues ahead of time and discover solutions before they arise. Think, “Proper Preparation Prevents Poor Performance!”

    If you’re looking for a way to easily let go of past hurt, pain or patterns in your subconscious mind, and allow for a new start for 2024, join us for Hypnotic Healing Journey’s: Releasing the Past on February 25 from 11am to 12pm at FREEDOM Martial Arts & Fitness – 5607 Huntington Dr. N., L.A. CA 90032. Our journeys feature a small group discussion followed by a 40 min. healing sounding bowl and therapeutic group meditation.

    This article is provided to the Alhambra Chamber of Commerce by Nu Millennium Hypnotherapy and Freedom Martial Arts who are responsible for the content. The Alhambra Chamber of Commerce does not endorse medical advice or remedies recommended by the authors or any other provider.

To learn more about the Alhambra Chamber of Commerce, please contact or visit us at:


104 S First Street, Alhambra, CA, 91801

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