November 2011 Issue


Fitness Article: Time Marches On And So Should We!
By Susan Weiner

Experiencing the changing seasons is one of the best parts of living in New York. But we all remember the winter of 2011, which was particularly harsh. It seemed to snow almost everyday. Finally, there was no place to put the mountains of snow. Living in a place where the leafs turn magnificent shades of brown, green, orange and red in the fall and flowers bloom every spring is simply divine.

I’m not trying to rush time, actually at this stage of my life I’m learning to enjoy each day as it comes. However, planning to be successful (in health, life and business) is also essential for our emotional, spiritual and physical well being. So I think about these fleeting summer days when many of us take advantage of running at the beach, walking or riding bicycles on the boardwalk or hiking on trails. Pools provided relief from summer heat and a terrific way to exercise (especially for those with joint and muscle issues who benefit from physical activity that is not weight bearing).

BUT we should not stop exercising because weather conditions change. While time continues to march on, so should we (and I mean that in a literal sense). If you live where it is challenging to exercise outdoors during the winter months, think about a activity program that you can continue during the upcoming colder months. The time to decide what/how/ when to exercise is NOT when the snow is falling and you’re curled up on the couch thinking about what type of simple carbohydrate food to ingest during the commercials on TV. If you are not a “gym” person, consider taking a dance class or trying an exercise video in the comfort of your own home. If you enjoy swimming, join a local indoor pool. Perhaps it would be prudent to purchase some basic exercise equipment to use in the comfort of your own home. How about just putting on some of your favorite music and dancing to your heart’s health and content? Or, find an exercise buddy. You can motivate each other.

Don’t Join a Gym
If you do not enjoy going to the gym, then please do not join. I’d rather give a donation to my favorite charity then to an exercise facility which I would never attend. Figure out what works for you and stay with it. Consistency is key when it comes to taking care of yourself.
“If your dog is fat, you’re not getting enough exercise.”

As the owner of two very large rescue dogs, I am acutely aware of their need to exercise, each and every day. My dogs require physical activity and so do I! Although the routine might change a bit over the course of the winter months, physical activity should never take a season off.
I’m not focusing on Christmas in August. I’m suggesting that planning for a change in climate or schedule will help you stay healthy, achieve your weight goals and improve your emotional well-being when skies are grey. Live in the moment; but plan for the future.

Susan’s earned her Masters Degree in Applied Physiology and Nutrition from Teachers College, Columbia University in New York City. She is certified in “Adult Weight Management”, through the American Dietetic Association
Contact Susan:

Health Article: ATP: The Molecular Source of Energy
Learn what leading researchers, doctors and health conscious professional athletes have already discovered: ATP is the molecular source of Energy!
by: Kevin Meehan is a bio-chemist

Living cells utilize adenosine triphosphate (ATP) for energy. Thus, ATP is commonly referred to as the ‘molecular source of energy’ and its production is critical to a vast array of metabolic and physiological functions. The human body only stores a minimal amount of ATP (maybe only six seconds worth when we are in seated position) and one of our metabolisms primary objective is to produce an adequate and steady supply of ATP as needed so that our living cells can respond to the multiple amounts of stresses we put on our systems from walking to strenuous exercise. ATP molecules are generated by utilizing several metabolic fuels, from carbohydrates to fats to lactic acid.

It is now being recognized by many researchers that physiological performance and a variety of diseases may be linked to our inability to generate adequate amounts of ATP. The current consensus among scientists regarding how many moles (molecules) of ATP are generated from one mole of glucose (fuel source) in an aerobic scenario fluctuates from 38 to 31. Once the system enters the anaerobic state, the moles of ATP produced by one mole of glucose drops by at least ten times (one mole of glucose generates 3 moles of ATP). These anaerobic conditions occur in not only exercise but also situations of disease, neglect of health and emotional stress. The idea of measuring ATP production is fairly new and many researchers are still hesitant to suggest that these numbers are a real biological indicator of good health or fitness. What is clear is that a dramatic reduction in energy production can have a profound effect upon our body’s physiological functions and performance.

Our body mostly produces ATP by a process known the Krebs cycle. This cycle is a series of reactions dependent on 7 enzymes in the mitochondria and consists of a multitude of reactions required for converting most of our fat and carbohydrate energy to ATP and heat. In a step wise fashion, these nutrients are then broken down to yield carbon dioxide (CO2). This reaction process is coupled with the regeneration of ATP. Simply stated, the Krebs cycle is used to oxidize nutrients, including lactate, to CO2 and in the process, produces energy for our cells. Many are familiar with lactic acid (lactate) and its negative impact upon our muscles after exercise. While lactate is an important byproduct of glycogen metabolism, in many ways it is a deterrent to health and performance if an overabundance exists within our tissues. This can occur if the Krebs cycle is underactive in its series of reactions (transformations) which result in the reduction of generating ATP.

Here is an analogy. Think of the gasoline (lactate) in a car’s tank and the driver’s (your teenage daughter) foot on the accelerator. The more she thinks about the clothes sale at the mall, the more she will press on the pedal (adequate Krebs enzyme function) and the more fuel (lactate) is used. This supplies power and exhaust. But if she spots a cute boy walking on the sidewalk while in route (diminished support of the enzymes), she will most likely decrease the pressure on the pedal and slow down to see if he is really that cute. The energy production is slowed (Krebs cycle reaction) and the gas level preserved or retained (lactate). This is a rudimentary analogy but gives the general impression of the reaction, particularly to the parents who loaned the car.

If the enzyme’s catalytic activity within the Krebs cycle and the respiratory chain are compromised in any way, the series of reactions which generate ATP and utilize the metabolic fuel sources to do so (fats, lactic acid, carbohydrates, etc.) become reduced.
Consequently, this can compromise performance and may lead to a vast array of diseases and health issues. These enzymes require specific substrates in order to function at the optimal peak of efficiency. Current research is suggesting that optimizing the substrates required for the Krebs cycle and ATP production may have a direct impact on how many moles of ATP are produced per unit of a given mole of fuel.
IBN Nutrition’s bioATP Energy Endurance Recovery Formula is a revolutionary and all natural formula based on recent research in ATP production and innovations in biotechnology and nutrition. This patent-pending formula is based on supporting the Krebs cycle’s series of reactions by enhancing the activity of the seven enzymes in the mitochondria. By maximizing the enzyme’s catalytic activity, the potential of synthesizing Adenosine Triphosphate is also maximized. This provides your cells with more energy and allows the body to burn lactic acid, sugars, and fats more efficiently which in turn leads to increased endurance and recovery.

The bioATP formulation differs from most all other “energy formulations” in that it does not rely on thermogenic or stimulatory substances as its basis. These compounds, such as ephedra and caffeine or glucose elevating compounds such as creatine, can have long-term deleterious effects on the homeostasis of the body. Creatine, as an example, produces formaldehyde when taken as a supplemental adjunct. Ephedra or equivalent stimulatory substances can be adaptive; meaning that the body will eventually rely on these substances to parallel the cortisol “rush” experienced as a result of taking these products. This in turn could lead to a hyperglycemic condition.

Serious, health-minded professional athletes are taking note of this research and IBN Nutrition’s bioATP Energy Endurance Recovery Formula. As Connor Barwin, Linebacker for the Houston Texans has noted: “I consistently use bioATP from IBN Nutrition because it is one of the few supplements that I know that is safe and that works. bioATP not only helps me sustain energy throughout my workout but also reduces my soreness the next day.”

To learn more at ATP the Krebs cycle and bioATP Energy Endurance Recovery Formula
visit Email

* * *25% off of your first order. Please use code rofami1 * * *

Kevin Meehan is a bio-chemist with an active and thriving acupuncture and naturopathic health practice in Jackson Hole, Wyoming.
Kevin embraces the science of alternative treatment protocols combined with rigorous application of innovative and proprietary nutritional supplements.

Professional of the Month: Professor David B. James
(Owner of Vee Arnis Jitsu & Hall of Fame Martial Artist)

Professor David B. James was born in New York City in 1956, and acquired an interest in martial arts at a young age. After a period of informal practice, he began training in Goju Ryu Karate and earned a black belt under Professor Rico Guy.

In the 1970's, his attention shifted to more practical forms of self-defense, and he began studying the Vee Jitsu Ryu system under Shihan Lou Ferrer in Brooklyn, NY.

Later, David James had the opportunity to learn and train directly under the founder of the system, whereupon he became the protege' of Professor Vee, from whom he inherited his present position as Chief Instructor.

In his 27 years experience, Professor James has taught a variety of law-enforcement and corrections professionals and has added to many other systems by welcoming their head instructors for defensive skills enhancement.

Professor James, who in 1993 was voted "Instructor of the Year" and inducted into the Martial Arts Hall of Fame, believes that Vee-Arnis-Jitsu is one of the few martial arts that does not live in the past.

It offers more than most fighting systems", says Professor James, "because it is practical in real-life situations, quick to learn, and easy to apply."
Professor James would like to change the general perception of martial arts from a kid's fantasy to a practical form of self-protection for everyone. "If I had my way, Vee-Arnis-Jitsu would become a household name, and everyone would know this awesome system of self-defense!"

Over 40yrs Martial Arts and Fitness experience • Black belt Hall of Fame Inductee • Featured in several Martial Arts Magazines
Specialties: • Street Self Defense • Law enforcement (DEA, FBI, NYC PD, NJ PD ) self defense tactics • Thai kickboxing • VEE-Body and Adult FITT • Boot camp, Group, Buddy FITT • Stick and Knife expertise

Visit Professor David James' facility for training.
4202 Avenue U
Brooklyn, NY 11234-5122
(718) 252-8944

POP Pilates Video:
Total Body Bangin' Workout (30 minutes)
by Cassey Ho


Cassey Ho is a pilates instructor & designer with a zest for life, a love for drawing, a fancy for dancing, cooking super healthy versions of everything, and smiling. All the time. She loves teaching Pilates so much - it gets her high on life after each session. Cassey feels lucky to be around such awesome people who want to push themselves to their fitness limits constantly...and with a smile. Cassey is living the uncertain but exciting life of a young entrepreneur designing yoga bags, gym bags, and all kinds of fashionable fitness gear. oGorgeous has been featured in SHAPE Magazine, Daily Candy, the Wendy Williams Show etc.

She is the Founder and Designer of the oGorgeous yoga bags. In college, she made the first bag for herself after running into trouble trying to find a cute mat carrier. When the original Beverly Bowtie was seen in her Pilates class, she realized that she wasn't the only one who was vying for fashionable yoga bags. Senior year 2009, Cassey debuted her first line. Since then, the bags have been featured in major publications such as SHAPE Magazine and on national talk shows such as the Wendy Williams Show. Cassey is currently working on the second line of bags which will include mat carriers for women, mat carriers for men, and a whole new collection of exciting women's gym bags. When not designing, Cassey teaches Pilates mat and reformer classes. When not teaching, she films workout videos for her Pop Pilates YouTube Channel while maintaining her Blogilates health & fitness blog.

Visit Cassey's Website:

Kids Health & Fitness Article: Critical Factors to Consider When Training Young Athletes
by TWIST Sport Conditioning

Training children and adolescents can be fun yet challenging. There are a number of factors to consider for safety reasons and for developmental reasons prior to beginning an exercise program for children.
• Parents and trainers must always keep in mind that children are not young adults; they are in the special needs category.
• Exercises, skills and drills must be age appropriate and ability appropriate.
• Exercises should be both challenging and fun.
• Due to differences in rates of growth, developmental and growth considerations must be considered.

Growth & developmental considerations:
During adolescence children evolve into young adults. This is a physically and psychologically stressful stage of life and can affect sport performance and self confidence.

Neuromuscular Development: By age 8 yrs old the brain and the nervous system are fully formed and many motor patterns have been imprinted into the brain. These foundational patterns become the foundation for many sport skills. The more children are exposed to sports & activities, the more varied their movement patterns will be. The mind to muscle connections continue to improve with age provided the motor patterns are used and movement preceisin is emphasized.

Skeletal Development: At the onset of puberty (avg. age 10 for girls age 12 for boys) the long bones begin to increase in length creating very long levers that are capable of generating more force making sport faster and more powerful. During this time there is minimal change in the structural size of the skeletal muscle creating a distinct imbalance between bone size and strength. The ability to control the long levers is challenged with some athletes becoming uncoordinated. The risk for injury is great with force production being strong and force reduction being weak.

Muscular Development: At around age 14 both boys and girls begin to produce testosterone (just in varied amounts – greater for boys than girls) that stimulates muscle growth. Muscles become structurally bigger and the imbalance between limb length and muscle size decreases giving athletes more power and greater force production. Full mature size is attained at approximately age 20.

Recipe of the Month: Gluten Free Pecan n' Date Stuffed Pumpkin

By: Amie Valpone, Culinary Marketing Consultant
HHP, AADP Culinary Nutritionist, CEO of the gluten-free blog, The Healthy Apple, and Publisher of Easy Eats, online gluten-free magazine.

• 1 pumpkin, approximately 3 lbs.
• Sea salt and freshly ground white pepper
• 1 loaf gluten-free bread, cut into 1/2 inch chunks
• 2 Tbsp. nutritional yeast
• 1/3 cup pecans, very finely chopped
• 6 large dates, coarsely chopped
• 3 garlic cloves, chopped
• 1 medium sweet onion, coarsely chopped
• 1/4 cup fresh basil, chopped
• 1 tsp. all-spice
• 1 tsp. chili powder
• 1/2 cup Greek plain yogurt
• 1 tsp. black sesame seeds

1. Preheat oven to 350 degrees F.
2. Line a baking sheet with parchment paper. Hollow the pumpkin by cutting a cap on the top, removing the insides and setting aside. Season with sea salt and pepper, place onto the baking sheet.
3. In a large mixing bowl, combine bread, yeast, pecans, dates, garlic, onion, basil, all-spice and chili powder; mix well to combine. Transfer mixture into the pumpkin.
4. Place pumpkin into the oven for 2 hours or until insides are bubbling and pumpkin is tender.
5. Remove from oven, set aside to cool for 3-5 minutes.
6. In a separate smaller bowl, combine Greek yogurt with sea salt and pepper.
7. To serve, portion pumpkin mixture and pumpkin flesh onto plates. Top with a dollop of the Greek yogurt and a sprinkle of black sesame seeds.
8. Enjoy!

Campus Corner:

Another Perfect Breakfast Even if you're vegetarian or vegan!
by: Geri Zatcoff, M.S.Ed., M.S., C.N.S

No worries...modify....modify!!
By now most of you know that I am a huge proponent of not only eating breakfast, but of including some protein in that breakfast. Protein will keep your blood sugar stable and you won't feel hungry for hours, allowing you or your kids to focus on the task at hand.

How are you going to manage it? By making extra vegetables the night before. But even that's not necessary some times. Take this morning for example. Last night I made a huge pot of tomato basil sauce to put in the freezer. I left a jar in the fridge. This morning, I remembered a dish I learned in Rome, from Cesare (pronounced Che-za-reh), one of my housemates. He made eggs this way all the time.

The asparagus is my addition. I threw them in a hot skillet with just a touch of olive oil. Let them cook for a minute and then add the sauce. Let it get bubbly and add your eggs. Sprinkle with a touch of sea salt and cover. They cook in 2-3 minutes. I added some sourdough rye bread because when you break the yoke in the tomato sauce, trust me, you're gonna wanna have something to soak it up!

Even if you're vegetarian, vegan or grain free you still have lots of options with this breakfast. You could put it over quinoa, white beans, polenta, mashed sweet potatoes, yams, roasted root veggies, broccoli rabe or any sauteed greens from the night before. If you're off grain, go the veggie route.

Another Great Idea!!
Don't think you have time to cook. You know my motto: Cook once, eat for days! Stews are great because you can keep adding to them. Here's one I made the other night. I always try to keep some chopped turkey in the freezer, never knowing exactly what I am going to make with. When I found beautiful okra in the store, voila, the idea came to mind.

Here it is. Turkey stew with okra. This is a one pot dish and so easy. You saute the meat first, remove it, saute the veggies and then put it back together.

I started with onions, celery and carrots. Then I added chopped garlic and jalapeno, and a teaspoon each of cumin and chipotle pepper. Then came the tomatoes and okra. When the veggies were almost done, I added the turkey back in and a can of black beans, drained and rinsed. Salt and pepper to taste.

Once the stove was turned off, in went lots of chopped fresh cilantro. So beautiful with lots of color and flavor. I ate it as is but this would be great over whole wheat pasta, rice or polenta with a touch of grated cheese. Add more tomatoes and you have gumbo.

The secret to great easy meals is fresh ingredients. Always keep on hand carrots, celery, onion and garlic. I usually also keep Italian parsley. It is my "go-to" fresh herb because it goes with everything. Don't like turkey? Substitute chicken sausage or even a bit of nitrite/nitrate free bacon. A little goes a long way.

Life is too short to eat bad food!!! Always in optimal health,

Zatcoff Wellness
90 Main Street
Westport, CT 06880
Fax: 203-454-5569
E mail:

Health & Fitness Business: Top 10 Tips to Improving Cash Flow
By Vito Mazza, Senior Consultant

When a company provides a product or service, it has a right to expect to be paid on a timely basis. However, anyone who’s been in business a month or more has learned that prompt payment is not always the case. Often, accounts get seriously past due, or when payments are made, there may be insufficient funds in the customer’s account to cover a check. Accounts not paid within terms can have a dramatically negative impact on the “cash flow” of a business.

1 Have a Defined Credit Collection Policy
One of the major causes of overdue receivables is that the business has not explained to its customers and staff when accounts are to be paid. If customers are not educated that their accounts are to be paid on time, then chances are they’ll pay late or sometimes, not at all. Make sure that your company’s terms of payment are clearly stated in writing to each customer.

2 Invoice Promptly and Send Statements Regularly
If you don’t have a systematic invoicing and billing system, get one. Many times the customer hasn’t paid simply because they haven’t been billed or reminded to pay in a timely manner. This situation usually occurs in smaller or newer businesses, where they may be short-handed on staff needed for timely invoicing and billing.

3 Address Service Requested
One of the most difficult collection problems is tracking down a customer who has “skipped”. All businesses should be aware of a special service
offered by the US Postal Service. Any statement or correspondence sent out from a business or professional office should have the words “Address Service Requested” printed or stamped on the envelope, just below your return address in the top left corner. If a statement or invoice is sent to a customer who has moved without informing you of their new address, and the words “Address Service Requested” appear on the envelope, the Post Office will research this information and return the envelope to you on a yellow sticker that gives the new address or other updated information. If the customer has placed a “forwarding order” with the Post Office, the Post Office is required to forward the envelope to the customer and give you a form #3547 with the new address and charge you approx. 50 cents. This will keep your address files up to date.

4 Contact Overdue Accounts More Frequently
There is no law that says that you may only contact a customer once a month. The old adage “The squeaky wheel gets the grease” has a great deal of merit when it comes to collecting past due accounts. It’s an excellent idea to contact late payers every 10-14 days. Doing so will enable you to diplomatically remind the customer of your terms of payment.

5 Use Your Aging Summary Report, Not your Feelings
Many well-meaning businesses owners (or staff members) have let an account age beyond the point of ever being collected because of the “feeling” that the customer would pay eventually. While there are isolated cases of unusual situations, the truth is that if you aren’t being paid, someone else is. Stick to your systematic follow-up plan. You’ll soon identify who really intends to pay and who doesn’t. You can then take appropriate actions.

6 Make Sure Your Staff is Well-Trained
Even “experienced” staff members can sometimes become jaded when dealing with past due customers. This usually happens when debtors have broken promises for payment that have been made previously. Make sure the staff is firm, yet courteous when dealing with them. Your entire staff could benefit from customer service training because, in effect, they must “sell” your customers on the idea that you expect to be paid. Make sure that your collection staff is trained to both, bring the account to current status, while also maintaining “good will” with the client base.

7 Admit any Mistakes on Your Part and correct them ASAP
Sometimes customers don’t pay because they feel that you’ve made a mistake. If you have, quickly admit it and correct it. Your customer realizes that mistakes can happen in business. Unfortunately, many customers believe that the owner or president “doesn’t need the money.” Denying an obvious error only fans the fire of resentment that your customer may already feel.

8 Follow all Federal and State Collection Laws
In many states, businesses are governed by the same collection laws that regulate collection agencies. For example, calling customers at an odd hour or disclosing to a third party that the debtor owes you money, are just a couple of the numerous collection practices that can cause serious repercussions. If you’re not sure, call your state’s department of finance which governs and monitors collection agencies.

9 Use a Third Party Sooner
If you’ve systematically pursued your past due accounts for 60 to 90 days from the due date, (and they still haven’t paid) you’re being delivered a message by your client. More than likely, you’ve requested payment four to six times in the form of phone calls, letters and statements. Statistics show that after 90 days, in-house collection effort loses up to 80% of its effectiveness. That means that the time and financial resources budgeted for collection efforts should be focused within the 1st 60-90 days, when the bulk of your accounts can and should be collected. From that point on, a 3rd party can motivate your client to pay you in ways that you cannot, simply because the demand for payment is coming from someone other than you. Before paying a contingency collection agency, an attorney or using small claims court, why not explore using a fixed flat-fee collection service

10 Remember that Nobody Collects Every Account
Even by setting up and adhering to a specific collection plan, there will still be a few accounts that will never be collected. By identifying these accounts early, you will save yourself and your company a great deal of time and money. Even though a few may slip by, you’ll find that overall the number of slow pay and nonpaying accounts will greatly diminish, and that’s a victory in itself!

Vito Mazza, Senior Consultant & A/R Specialist is available to answer your CASH FLOW questions. He has MORE tips on how to increase cash flow by making the best payment arrangements with your customers, along with providing you with a special “script” to follow. He will also give suggestions on what to look for when choosing a collection agency and what choices you have for recovering your delinquent accounts.

Vito is available for workshops for Rotary Clubs, Business groups, Chambers of Commerce and Trade Associations. There is NO FEE. He will also be happy to offer an accounts receivable analysis for business owners & medical practices ~ FREE of CHARGE! Please call: 201-446-4072

Newsletter Q & A Section: How much physical activity do children need?
Asked by Sharon from New jersey

Answered by Frank Rotella (Owner & Founder of Rofami Inc.)

It’s recommended that children and adolescents do 60 minutes (1 hour) or more of physical activity each day.

Parents should encourage their children to participate in activities that are age-appropriate, challenge motor units, offer variety, and most importantly are FUN! Both children and adolescents should perform three types of physical activity:

1. Cardiovascular / Aerobic Activity
Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include moderate intensity or vigorous intensity aerobic activity (walking or running). About half the week should include vigorous activity.

2. Strength Training
Gymnastics, push-ups, and other body weight exercises should be performed at least 3 days per week as part of a child's exercise routine.

3. Bone Strengthening
These exercises should be activities like jumping rope or running. These activities should be performed at least 3 days per week as part of your child's exercise routine. 

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