Fitness Article: Strategic
By Judi Ulrey
Holiday Season is tons o’ fun, but oftentimes we wake
up post-New Year realizing we had a little too much fun….
This year maximize the frivolity and minimize
the collateral damage. Following are a few ideas for maintaining
your svelte figure even after Sana’s returned to the North
Exercise is clearly
an important piece of the puzzle. It not only helps you to maintain
your weight but it’s also a great stress reliever after
extended time with relatives.? Remember, any exercise is better
than no exercise. If you can’t find time for your normal
routine, don’t underestimate the value of mini-workouts.
Multiple 10-minute sessions add up. We highly recommend
having a mat, fitness ball and bands in your office so you can
take short movement breaks during your busy work days. Consider
just one minute “sitting” on the wall will wake
up your quads.
Be willing to be flexible with your regular
routine. Are you one who enjoys a relaxing workout after work?
Given the plethora of holiday parties, you may need to change
to a morning routine on some days. Or grab a lunchtime workout.
Be willing to work around the gala events.
There’s no shortage of food this time
of year, much of which is beyond the “recommended nutritional
guidelines”. But the truth is, there are 39 days between
Thanksgiving and January 1. That’s 117 meals and 78 snacks.
Let’s say you have 10 holiday gatherings. That’s
less than 10% of your total meals. Focus on keeping the remaining
107 meals in check, knowing you may veer from perfection more
You can also reel in those celebratory detours
with a little forethought:
Eat breakfast. This is always important, but
especially when you will be surrounded by a plethora of sweet
temptations. If you start your day fuel-less, your body will
be playing calorie catch-up all day and that first box of sugar
cookies will grab you. If you’re not accustomed to eating
breakfast, the holiday season is a perfect time to start. Some
combination of lean protein, whole grains and fruits and/or
vegetable is the template. Examples include veggie omelet, almond
butter & banana on whole grain toast, or whole grain cereal,
berries and nonfat milk. And there are no rules that say you
can’t start your day with some of last night’s leftovers.
Eat before you party. Sounds crazy, right?
Doesn’t it make sense to “store up calories”
by eating light during the day, knowing you’re going to
indulge that evening? NO! Never arrive at a party hungry or
you’ll have absolutely NO self-control. Instead, fuel
well during the day so you can choose with a level head vs.
low blood sugar insanity.
Enjoy top tier foods. For example, you’re staring at a
huge buffet of everything imaginable. Choose quality, A-team
foods. For example, you may not normally eat beef and the host
is serving prime rib. Go for it. But honestly, is pasta salad
on the A-team? Or pizza? Or packaged cookies? Hardly. If you’re
going to indulge, indulge with an attitude.
On that note, give yourself permission for
imperfection. Allow yourself a sweet treat. That home-made tiramisu.
Chocolate covered strawberries. Peach cobbler a la mode. You
rarely eat these delicacies so savor every bite. And remember
a small piece will bring every bit as much pleasure as a huge
one, so split a serving. Then enjoy a cup of fresh decaf with
Judi Ulrey is a health and wellness
communications creator using video, audio, and the good old
fashioned word. Grab a buddy and join her at www.TrekkingTogether.com,
a weekly wellness program done with a friend. Just $9.95/mo
for TWO people if you register before 12/31/11.
Health Article: Diabetes
and Your Feet: by: Michael B. Younes, DPM, FACFAS, ATC
Mellitus (DM) is a disease in which the body does not produce
or properly use insulin. This causes elevated blood glucose (sugar)
levels circulating throughout the body. The cause is still a mystery,
but hereditary factors and obesity play a major role. There are
more than 20 million people in the United States with this diagnosis.
Consistent elevated blood glucose
levels cause virtually every system in the human body to become
subject to poor function. For example, Diabetic Retinopathy in
the eye can cause severe vision loss or even blindness. In the
foot, three main systems are affected. The nervous, circulatory,
and immune systems are the main systems involved.
Diabetic Peripheral Neuropathy
(DPN) affects the peripheral nervous system and its function transmitting
and receiving impulses along its tracts. It functions to perform
acts such as regulating blood flow to the skin, allowing muscles
to initiate movement and provides a sensory function. The lack
of sensation can cause detrimental effects on the skin such as
the inability to sense a blister forming due to poor fitting shoe
gear. This can eventually lead to an ulcer in the skin. Although
DPN usually manifests itself with a lack of sensation, it can
often be quite painful and debilitating. Symptoms often present
with a burning, tingling, annoying sensation in the feet and legs
often in the evening hours. This can be controlled with medication,
physical therapy and also with a relatively new surgical procedure
if conservative measures have failed.
Angiopathy, a disease that
causes the vessels carrying blood from the heart to the foot can
become blocked or hardened. This condition can lead to poor healing
potential for something as simple as a small cut, which can take
months to heal. A break in the skin for a period of time leaves
the possibility of bacteria and other organisms a chance to invade
the body causing eventual infection, amputation, or even death.
Recent advances have allowed surgeons to enter the peripheral
arterial tree with minimally invasive methods to restore flow
to the feet and legs.
Immunopathy or poorly functioning
immune system is the third and final system affected by DM. Your
immune system provides you with protection from the organisms
of the world. The cells of the immune system fail to respond to
organisms leading to the possibility of a localized infection,
or to sepsis, a disease state where the entire body can be infected.
The three systems are intimately
related to one another and function in a cycle. Take for example,
a small cut in a compromised patient. This cut is unable to heal
because of lack of blood flow, and therefore is subject to infection.
The immune system is not responding to infection and eventually
takes over the body part, leading to amputation. This is the key
to DM and its effect on the lower extremity. It is a vicious cycle.
The goal to prevent these detrimental effects on the lower extremity
is to consistently maintain sugars well within the normal range
as well as a good exam by your podiatric physician. Contact
Martin Foot and Ankle for more information.
About Dr. Michael
Doctor of Podiatric Medicine, 2000 Temple University School of
Podiatric Medicine Philadelphia, PA
Bachelor of Science, Athletic Training, 2005 University of Delaware
Surgical Board Certification: American College of Foot and Ankle
Surgeons -Board Certified in Foot Surgery
American College of Foot and Ankle Surgeons -Board Certified in
Reconstructive Rearfoot/Ankle Surgery
Professional of the
Month:Tanya Beardsley (Celebrity Zumba® Instructor)
Beardsley is one of the leading Education Specialists for Zumba
Fitness. She is certified in group
fitness by the Aerobics and Fitness Association of America (AFAA)
and the American Council on
Exercise (ACE). Originally from Westport, Conn., she travels the
world providing instruction and support
for fitness instructors by teaching the Zumba® program and
promoting its goals and methodologies.
A former competitive ballroom dancer in Central Florida,
Tanya took her first Zumba®
class in 2001 and fell in love. Working closely with Zumba program
creator, Beto, she has provided choreography support as well as
launched the Zumba program in the Northeast United States where
she built relationships with prestigious health clubs. Due to
the popularity of the Zumba program and her talent, Tanya has
been presented with opportunities to teach Zumba classes to a
wide range of audiences, including Hollywood producers and directors.
She has also made special appearances on stage with major music
artists including Pitbull and Wyclef Jean.
Tanya is a featured co-host of
the Fitness Total Body Transformation System DVD Set, and her
avatar and voice appear in the Zumba® Fitness Video Game available
on Kinect™ for Xbox 360®,
PlayStation® Move and Wii™. She is also one of the stars
of Zumba Fitness’ newest DVD collection,
Exhilarate™, the ultimate Zumba® Fitness DVD experience,
hosts Zumba® Fitness’ infomercial and will
star in the upcoming Zumba Fitness 2 Video Game launching November
2011. Tanya has appeared on
nationally televised specials, including The Today Show, is featured
in media all over the world as a
leading fitness expert, and has served as a presenter for the
IDEA Health & Fitness Association, the
world’s largest association for fitness and wellness professionals.
In 2011, Tanya was awarded Specialty
Presenter of the Year by canfitpro.
• AWARDED SPECIALTY PRESENTER OF THE YEAR AT CANFITPRO
• CO-HOST OF BEST-SELLING ZUMBA VIDEO GAME (4 MILLION SOLD)
• CO-HOST OF AT-HOME FITNESS DVD COLLECTIONS (10 MILLION
• HOST OF FITNESS DVD INFOMERCIAL
• FEATURED ON COVER OF Z-LIFE™ MAGAZINE
(150,000 + global circulation) surprise
Workout of the Month:
Nathan Blake's Great Body Weight Full-Body Workout
Nathan Blake (Nate) has been dancing and playing
sports all his life. He played basketball, track, x-country and
earned a Dance degree at Hofstra University. He's been dancing
professionally for 13yrs and has been into fitness 16 yrs. Nate's
first rule in class is allways have FUN and everything else will
fall in place. Passion & Energy are his G-d given talents.
He tries to pass it on to who ever takes his class. So if you
love to "shake yo Thang" then come holla!!! as he likes
Kids Health & Fitness
Article: Active Kids Lead Healthier Lives. by Alison Cooper (Founder &
Owner of Empire Tri Club)
all know that child obesity is on the rise. And I’m sure
many of you are saying to yourself, “my child is not at
risk.” But did you know that if your child drinks just 1
can of soda a day, they would be consuming 50 pounds of sugar
a year? Did you know that kids spend an average of 7.5 hours in
front of a screen every day! About one-third of adults and 12.5
million children and adolescents aged 2—19 years are obese.
Unless we do something about it, those numbers will continue to
Children today are far less active
than they were 30 years ago. Inactive kids are likely to grow
up to be inactive adults, which has immense long-term effects
on their mental and physical health. Its no surprise that inactive
children and adolescents have a greater risk of developing diabetes,
high blood pressure, obesity, high cholesterol, bone and joint
problems, cardiovascular disease, sleep apnea, social and psychological
problems, and poor self-esteem, JUST TO NAME A FEW! I’m
not going to go on and on about the health concerns kids face
from NOT being active, because you’ve heard them 100 times.
What I want to talk about is the benefits your kids will receive
from being exposed to activities and sports and the many ways
you can help them become more active!
It is proven that physically active
kids have more self-esteem, confidence, energy and better overall
health, than their less active peers. Through sports, children
learn invaluable life skills like sportsmanship, teamwork, goal
setting, leadership, and perseverance. Children who are physically
active have stronger immune systems and are less prone to colds,
allergies and diseases. Active children are less likely to become
overweight and will have a better body image.
Not only does physical activity
have a huge impact on physical health, but mental health as well.
Active children have superior memory as a result of better brain
function, and the ability to concentrate better at the end of
a long school day. Moderate exercise increases the release of
beneficial hormones in the body, and rids the body of toxins.
Exercise reduces depression, decreases anxiety, and improves mood
in children. Perhaps most importantly, physical activity develops
children’s self-esteem and confidence. Their ability to
overcome difficult situations improves and they simply enjoy a
better, sunnier outlook on life.
You might be thinking, “this
all sounds great if your kid is a super star, but my child will
never be the MVP.” If there’s one thing you should
take away from this article, it’s this: Your child does
not have to win races or hit home runs to enjoy sports. What’s
important is that they find something that they enjoy, so that
exercise becomes a part of their everyday lifestyle, and not a
There are a multitude of opportunities
for kids to become active. If one activity does not catch their
interest, try something else! They can start by becoming more
active in their gym class. They can join a school sports teams,
town recreation team, club team or Olympic Development Program.
Local health clubs offer kid programs including teen spin classes
and other kids classes. Zumba is one of the trendiest activities
around, and now offers kid and teen classes! The focus is all
about moving your body and having fun. Whether your child is a
super-star athlete or not, this is an activity that any kid can
Additionally, local pools and
swim clubs have swimming and diving teams, or recreational swim
classes for less competitive kids. You can also explore summer
camps that offer activities like fencing, kayaking, snorkeling,
rock climbing or mountain biking. There are many general sports
camps that offer various activities, as well as sport specific
camps such as Soccer, Football or Baseball, for example. They
can explore classes like Pilates, Yoga, Kickboxing, Karate, Gymnastics,
Swimming… the list goes on.
Another sport that is on the rise
is triathlon. Youth Triathlons are becoming extremely popular
for kids ages 3 and up! Sites like www.kidstri.com will show a
listing of races in your area. Any kid who knows how to swim,
bike and run can be a triathlete!
Remember, what’s important
is to let them play (or run, or swim, or dance) and enjoy! Make
it an important part of their life and make it fun. Let them be
with their friends. Expose them to activities while they’re
young and they will be more likely to remain active throughout
their entire lives. Be a good role model for your kids and show
them how to be a good role model for their peers. Find activities
you can do together. Understand the line between encouragement
and pressure, so they don’t burnout or feel they can never
live up to your expectations. Your goals may not be the same as
your child’s, and that’s ok!
I was fortunate to have been given
the opportunity to participate in sports from a very young age.
Sports have influenced my values, friendships, education, health,
travel opportunities and career path, and will continue to play
a role in my life and my family. You are the biggest influence
on your kids, so get involved and start moving!
1 1/2 Cup All-Purpose Flour
1 1/2 Cup Semolina Flour
3 Large Eggs
2 TBSP Olive Oil
1 Tsp Salt
Marinara Sauce Ingredients:
4-6 Cloves of Garlic
Extra Virgin Olive Oil
2 8-10oz Cans of Whole Peeled Tomatoes
6-10 Fresh Basil Leaves
Salt & Pepper to taste
Pasta: Combine all ingredients into a foor processor.
Pulse till the ingredients come together. Place small amount of
flour on a table and knead the dough. Form whichever pasta you
wish to enjoy. Utilize a pasta cutting machine.
Marinara Sauce: Peel the garlic
and cut off the ends of each clove. Smash the garlic with the
end of a knife. Put the extra virgin olive oil in a large sauce
pot so it almost covers the bottom of the pot. Over a medium.high
heat put the garlic in the pot and lightly brown the garlic. Place
2 cans of whole peeled tomatoes in the pot with the garlic. Crush
the tomatoes as they cook. Add fresh salt & pepper to taste.
Stir the sauce and bring to a boil. Add fresh basil to the sauce.
Tear about 6 leaves of fresh basil.
3 Effective Ways To Lose Those Extra Pounds!
by: Rika Keck
Eliminate Starches, Sugars and Alcohol:
Yes, that includes bread, cereal and granola, even if it is organic!
For healthy weight loss, each meal or snack include a combination
• A good protein source: meat, eggs, dairy, poultry, fish,
nuts and seeds (soy, only if fermented)
• Quality fats: including butter, avocado, humus, olive
and coconut oil, nuts and seeds.
• Complex carbs: all varieties of seasonal vegetables, legumes
and lower glycemic fruits, no juices unless 'green veggie juices'
• Consideration must be given to food sensitivities and
• Preferably the food quality is organic, free-range or
of wild origin.
• Good hydration, probiotics and a daily fiber supplement
(or Inulin) are beneficial.
2. Eat on a regular schedule,
no skipping meals: • Start your day off with a good breakfast = "Break-the-fast".
Within one hour of waking, the body requires 'fuel' in the form
of protein, fat and carbohydrates. The combination of all three
macronutrients is important, either in the form of whole food
or a quality protein combo shake.
• No matter how busy your life is, or if you have no appetite,
a balanced breakfast is what your body requires for optimal function.
This ensures a productive day of mental clarity, prolonged concentration
• Skipping meals will slow down the metabolism creates adverse
blood sugar fluctuations and causes weight gain. Low blood sugar
creates cravings, fatigue, mood swings, lack of focus and insomnia.
It is easy to migrate to caffeine or sugary treats for a fast
• I do recommend having a good quality snack in the mid-afternoon
to offset the '4 o'clock slump'. Eating nutrient dense food maintains
a steady metabolism and eliminates cravings.
• How much should you eat? This is dependent on your genetics,
blood type, activity, individual needs and nutrient utilization.
All are evaluated in my Advanced Metabolic Typing Program, including
customized nutrition and meal preparation.
• What Metabolic Type are you? If you would like to find
out, contact me at Rika@nyintegratedhealth.com
to set up an evaluation.
3. Regular Exercise!
• A healthy diet is not enough. Regular exercise creates
a sense of well-being and is part of a successful weight management
and disease prevention program.
• Lean muscle mass is indicated as an anti-aging factor
and it has a rejuvenating hormonal effect. Your muscle tissue
also directly affects your resting metabolic rate, bone integrity,
functional capacity, and ability to rebuild and repair.
• For best results, it is essential to have a balanced exercise
program tailored to your individual needs and goals. Strength
training, core stability, flexibility and cardiovascular conditioning
are main components within the framework of optimal posture. Balanced
nutrition and a healthy lifestyle are the foundation for tissue
integrity and healing, thus they will enhance the training response
and show desired results.
Health & Fitness
Business: Your Magic Marketing Resource. By Doug Dent
The rising costs of health care
in today’s society and the increased focus on staying healthy
have moved Wellness Events to the forefront with organizations
across the country. The ability to exhibit at these Wellness Events
can represent a significant opportunity in today’s challenging
the first question someone asks when presented with a new opportunity
is “What’s in it for me and my business?” To
answer this question let me first ask “Has your business
reached its full potential with no room for growth?” Repeat
business is obviously a key factor in being successful in today’s
economy. However, that cannot be your only source of income. If
you do not continue to grow your client base, eventually your
existing business will vanish. In today’s economy we have
no control over certain life occurrences, such as people moving
or just no longer needing our services. Think about the significant
effect on your financials if you were able to increase your client
base, while at the same time working to maintain your existing
Exhibitors in today’s Wellness
Events realize benefits in 3 main categories;
1. Business to Business
2. Business to Consumer
First, from a Business to Business
perspective you are introducing yourself and your services to
the organization hosting the event itself and making contacts
within this company that can lead to future opportunities to provide
your programs and services. There is the potential for corporate
contracts that will allow for long term relationships with the
corporation as well. The bottom line is how much you want to increase
the success of your business.
From a Business to Consumer perspective
we know that one of the most difficult parts of the marketing
process today is gathering the audience and in today’s market
personal contact continues to be the best way to secure new clients.
With that said another significant benefit in participating in
Wellness Fairs within your market is direct contact with potential
new consumers, all of the associates from within the organization
that attend the event itself. This is an excellent opportunity
for you and your staff to meet with the employees and tell them
about the services and products you have to offer. You will have
a space for your own display promoting your business along with
room to visit with the attendees. You are given the opportunity
to market your business skillfully to draw in the prospective
clients. Also, when it comes to wellness based decisions, businesses
are marketing their personnel as well as their service. Having
the opportunity to meet potential clients through a face to face
setting is always the best way to promote oneself and your staff.
First impressions are critical as they form an everlasting perception.
You will have the opportunity to develop relationships with new
clients that establish loyalties leading to repeat business and
I also invite you to take a moment
and put yourself in the role of a consumer and ask yourself what
marketing tools draw you to making a decision regarding a certain
product or service. Most businesses in today’s environment
create printed materials, develop advertising campaigns, design
websites and while these are significant advertising tools, ultimately
in the end it comes down to the customer service provided. These
Wellness Events also give you and your staff the opportunity to
introduce and demonstrate your customer service.
Finally, there is the ability
to network with other exhibitors within the Wellness Event itself
that could strengthen the marketing of your overall program and
services as well.
In today’s world,
a true “Win-Win” program can be rare. But as you have
read the growing number of Wellness Events hosted by organizations
across the country truly represents a “WIN – WIN -
WIN” approach with direct benefits to the exhibitors, which
we have reviewed, as well as the attendees, and the organizations.
The attendees are introduced to programs, products, and services
throughout the Wellness Fair that will help them lead a healthier,
happier life that is not only beneficial to them but also meaningful
to their family and friends. The organization itself benefits
from having lower health care costs and at the same time healthier
associates that are more productive
In summary, the benefits
of participation in a Wellness Fair are far reaching and long
lasting for the exhibitors, the attendees, and the organization
hosting the event and I encourage you to pursue opportunities
within your market.
For further information
on participation in Wellness Events contact: Doug Dent by email
or at 800-830-1396.
Newsletter Q & A
Section: I Live in NYC and have heard people talking about a new
sport called Middleball.. What is middleball? Asked by Susan G. from New York, NY
MiddleballTM is a fun new sport
enjoyed by people of all ages and athletic abilities!
It is played in a Racquetball or Squash court and you need: a
net (or nets) , a beach ball, and a few players.
To make things even more interesting,
you can add a central padded pole to divide the court for multi-team
play (see picture to the right). Whether
you are an adult, a senior citizen, a family, or a child,
you will enjoy playing Middleball!
The net’s height is adjustable
depending on who's playing!
The unique rules of Middleball
can account for players of different heights or skills playing
Whether your goal is exercise,
team-building, competition, or family fun. Middleball is the perfect
sport to play today!
The rules of MiddleballTM are easy to learn!
The net (or nets) can be set up at any height agreeable to all
If the ball lands in your court
section, all other teams receive a point.
First team to 21 points wins the
Any player whose height is close
to the top of the net must hit the ball at an upward angle.
Here's what you need to play Middleball...