December 2011 Issue


Fitness Article: Strategic Celebrations!
By Judi Ulrey

The 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 Pole.

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 than once.

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 cream.

Happy Holidays!

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, 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

Diabetes 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 Younes:
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)

Tanya 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.
(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 to say.

Kids Health & Fitness Article: Active Kids Lead Healthier Lives.
by Alison Cooper (Founder & Owner of Empire Tri Club)

We 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 rise.

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 chore.

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 enjoy!

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 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!

Written by: Alison Cooper. For more info please contact or visit

Recipe of the Month:

Fred Carucci's Homemade Pasta & Marinara Sauce

By: Fred Carucci (Chef & Owner of Carucci's Cafe)

Pasta Ingredients:
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

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.

Enjoy this Great Italian Recipe at Home or at

Carucci's Restaurant
171 East Saddle River Rd.
Saddle River, NJ 07458
Tel: (201) 661-8956

Campus Corner:

New Years Resolutions?
3 Effective Ways To Lose Those Extra Pounds!

by: Rika Keck

1. 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 of:
• 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 digestive disorders.
• 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 and stamina.
• 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 'pick-me-up'.
• 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 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.

Check Out Rika's Website:

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 marketplace.

Generally, 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 business.

Exhibitors in today’s Wellness Events realize benefits in 3 main categories;
1. Business to Business
2. Business to Consumer
3. Networking

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 referrals.

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 at 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 together!

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 participants.

If the ball lands in your court section, all other teams receive a point.

First team to 21 points wins the game.

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...

Check out the Middleball website:

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