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September 2012 Issue

 


Fitness Article:

Want a More Powerful Golf Swing? Work Your Core.
By Ryan Krane (Corrective Exercise Specialist & Owner of Ryan Krane Inc.)

Most golfers just want to get out on the course – many sit all day, all week behind a desk or computer and anxiously wait for the weekend to hit the links. They make sure they pack their clubs, clean off their golf shoes, maybe slather on some sunscreen, but stretching and core strengthening exercises are no where in their preparatory routine. But lower back injuries are more common among golfers than you might think -- poor posture, tightness through lower extremities (glutes, hip flexors, hamstrings,) extended sitting – all problems that can lead to not only a poor golf swing, but a weak spine. By neglecting the very muscles needed to swing a club, soreness and injury could sideline their golf game for weeks.

Golf, in terms of the way your body is used, is primarily a rotational sport -- if the spine is strong and stable, the rotation will be powerful and lead to an effective swing. If the spine is weak, that rotational movement could cause irritation, discomfort and/or injury.

I tell my clients to start stretgthening their spines with core stabilization exercises, which require little to no movement. Once they master that, they can move on to exercises that require more movement, always increasing range of motion as the spine gets stronger. Bottom line - if the spine is not strong, you are going to have an assortment of injuries of the spine.

I encourage my clients who golf to strengthen the muscles around their torsos—the core—with the exercises below. By having a strong core, the rotational movement of the spine used in golf will cause less irritation, discomfort and decrease chances of lower back injury.

Here are three corrective exercises that will help improve strength in the lower and side back muscles.

Plank—Get down on a mat. Place your palms on the ground in front of you with your arms shoulders-width apart. You should be looking down at the mat. You feet are extended behind you with your toes on the mat so that there is a straight line from your head to your toes. Lift your body off the mat, holding for 30 to 60 seconds, and complete 1 to 3 sets, two to three times per week.

Side Plank—Lie down on your side with your legs extended and your right elbow on the mat. Raise your hips and extend you left arm upward. Hold this position for 30 seconds and switch sides. Do 1-3 sets, two to three times per week.

Quadrupe—The main function of this exercise is to strengthen the spine. Get down on a mat on your hands and knees. Place your hands in front of you shoulder-width apart. Extend your right arm in the air in front of you, level with your shoulder. While doing that, lift your left hip and extend your left leg behind you. Hold this position for 30 seconds and switch sides. Do 1 to 3 sets, two to three times per week.
Stronger, more flexible core muscles will not only improve your golf game, but will save your back in the long run. Before you play your next round of golf, take some time and do these core exercises. Your shiny clubs are going to be awfully lonely sitting in the garage if you don’t!

Ryan Krane is a certified Corrective Exercise Specialist and one of the leading fitness consultants specializing in corrective exercises in the Los Angeles region. He is helping clients become healthier and pain free with his brand of corrective exercise called The Krane Training Method?, which combines flexibility, posture and strength training movements to help clients remedy chronic ailments such as back pain, shoulder pain and other common body aches.

Sign up for Ryan’s Pain Free Living Tips newsletter that features topics related to health/fitness, corrective exercise, and how to prevent injuries.

Ryan Krane, Inc.
Corrective Exercise Specialist
http://www.RyanKrane.com


Health Article:

Weird Tip That Burns Fat
by: Kirsi Paalanen

This little green bean has been getting a lot of hype lately because it helps you burn fat, it boosts metabolism, and stops fat from being absorbed. It's in Green Coffee Bean Extract and the secret, natural compound that does all this magic is called Chlorogenic Acid. That coupled with caffeine has been found to be effective for weight loss.

Green coffee beans are the fresh version of the coffee bean before they are roasted brown. When they get roasted they lose the chlorogenic acid. Pure Green Coffee Bean Extract is completely different from brewed coffee. Not only is the chlorogenic acid destroyed, but brewed coffee contains cafestol, which can increase LDL cholesterol if the coffee is not filtered. Pure Green Coffee Bean Extract does not contain cafestol.

Pure Green Coffee Bean Extract is safe and so far there have been no known side effects. It contains only about one fifth the amount of caffeine as one cup of coffee.

Pure Green Coffee Bean Extract can be good for athletes too, its especially good for muscle fatigue since it helps the body burn more fat compared to carbohydrates .

On its own the green coffee bean is bitter in taste and is not easy to eat. It's easier to take in capsule form to ensure you get the right amount.

For more weight loss tips and tricks visit http://www.myorangevilla.com/blog

Kirsi Paalanen is a Health Coach and the founder of My Orange Villa, whose mission is to help you look and feel your best on the inside and out! Kirsi is very passionate about helping others achieve their best health - emotionally and physically. She helps her clients lose weight for good, cook healthy foods, reduce stress and feel more energetic. She most recently made a guest appearance for a cooking segment on a famous doctor's talk show. Her health coach training is from the Institute for Integrative Nutrition.

WEBSITE: http://www.myorangevilla.com

PINTEREST: http://www.pinterest.com/myorangevilla

FACEBOOK: http://www.facebook.com/myorangevilla

TWITTER: http://www.twitter.com/myorangevilla

WEIGHT LOSS: http://myorangevilla.com/promo/


Professional of the Month:

Michael George
Fitness Expert, Celebrity Trainer, Health Coach, Martial Artist, Author, Television Personality, Speaker

Michael George continues to transform the health, fitness and wellness world with his innovative training philosophies, behavior modification approach and inspirational voice. He is a highly passionate motivational speaker and the Author of “Body Express Makeover”, Trim and Sculpt your Body in Less Than Six Weeks (2005 Simon & Schuster). Michael shares his personal experience from the heart and educates on lifestyle transformation. This influential leader and self-made entrepreneur was once an overweight child/ teenager who was on the wrong side of juvenile delinquency. Overwhelming pain and despair lead him to a cross roads. Michael became motivated to transform his body through exercise and proper nutrition, which transformed his life and his destiny. He went on to excel in all sports and academics, supporting himself through college and earning degrees in Marketing Management, and Communications. He became a multi-certified CPFT and studied nutrition at UCLA. He is currently working on his PhD in Depth Psychology. Michael rose to the top ranks of the health and wellness field through his innovative and revolutionary training techniques and is now considered an elite leader in the world of fitness. Over the past 25 years, he has dedicated his life and his career to helping others find the motivation to transform their own lives, which is his passion.

Michael has helped sculpt the physiques of Hollywood celebrities; Reese Witherspoon, Toby Maguire, Julianne Moore, James Spader, Meg Ryan, Christian Slater, Sela Ward, Matt Dillon, Slash, Dennis Quaid, and numerous professional athletes such as boxer Fernando Vargas. Celebrities, athletes, and high-powered executives gravitate towards Michael’s effective and efficient training routines and principles. His intention is to strengthen both the body and the soul for optimal energy, health and happiness. Michael uses his inspiration, highly diversified skill set, education and experience to facilitate healthy lifestyle modification approach. He believes coaching others to find balance and peace in their life is essential to achieving one’s health and fitness goals long-term. Healthy lifestyle transformation is the only end result. His balanced and diversified fitness regimes integrate the body-mind-spirit connection through Eastern and Western training modalities that include Functional & Core training, boxing/ martial arts, Yoga/ Pilate’s techniques, interval/ circuit training, strength conditioning, plyo-metrics, self-defense and breathing/ meditative stress reduction techniques.

Today, Michael’s entrepreneurial acumen is spreading his fitness philosophy across all media platforms. He developed his own fitness technology, “Multi Function Training Technology™” a widely endorsed multiple-muscle total body training system. Michael reaches his followers wherever they reside through his on-line support, exercise DVD series, the I Phone App’s “InteliTrainer Pro & Lite”, and the revolutionary Xbox 360 “Kinect” video game “Your Shape Fitness Evolved” (launched Fall 2010). Lastly, Michael conducts seminars/ workshops and teaches fitness classes in W. LA and various resort locations worldwide.

Michael is a television and fitness personality featured as a guest and host on numerous national television shows, Good Morning America, ABC’s The View, Fox and Friends, Entertainment Tonight, VH1, E Entertainment, Extra, Fit TV, HSN, Home and Garden Channel, and CNN. He has been interviewed or featured in over 100 magazines and newspapers internationally. A highly regarded health and fitness spokesperson for Motorola, Kraft, Subway, Unilever, Pro Max, Natures Plus, Balance Bar, Nike and Ready Pac. Michael is currently creating and branding his own line of fitness products including a complete supplement line.

Michael completes his MA in Depth Psychology in 2013 with his PhD in 2014. He is certified by the National Association of Sports Medicine (NASM), the American Council on Exercise (ACE), and studied nutrition at UCLA. Michael currently manages his multi-faceted fitness company Michael George Enterprises, Inc. in Los Angeles.

Michael George
Michael George Enterprises, Inc.
4712 Admiralty Way, Suite 218
Marina Del Rey, CA 90292
Ph: 310.575.3500
Fx: 310.477.7401
C: 310.486.4829
Email: michael@michaelgeorge.com
Web: http://www.michaelgeorge.com
Web: http:// www.intelitrainer.com
Web: http://www.trimlinemax.com
Web: http://www.trimlineflex.com
Facebook: http://www.facebook.com/michaelgeorgepersonaltrainer
Twitter: https://twitter.com/#!/MGeorgeFitness
YouTube: http://www.youtube.com/user/MichaelGeorgeHealth
Linkedin: http://www.linkedin.com/in/michaelgeorgepersonaltrainer


Workout of the Month:

25 Minute Body Sculpting Workout

By Abs to Zen Trainer Natalie Jill

 

The video features Natalie Jill, one of the Abs to Zen trainers. Abs to Zen offers online workouts, connecting people and fitness. They are now offering a free, full-body sculpting workouts Check out Abs to Zen on Facebook & YouTube: www.facebook.com/AbstoZen / www.youtube.com/AbstoZen, “like” the page, and enjoy the free workout.”


Kids Health & Fitness:

Kids Groove When They Move
By Natalie Heckert

I’m a mother of three children and I know how hard the competition is for raising healthy children. It’s a battle against junk food, fast food, cell phones, TV’s, computers, and video games. Whether you’re teaching a fitness class or a mom/dad at home childhood obesity is a serious nationwide health problem that we all need to help make a difference so that all children may grow up physically and emotionally healthy.
Over the past three decades, the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-91 years, and it has more than tripled for children aged 6-11 years. At present, approximately nine million children over 6 years of age are considered obese. (Drawn from Preventing Childhood Obesity, Institute of Medicine)

Whether you're designing a kids' fitness program or trying to decide what child fitness activity is best for your family, it's important to understand that kids' fitness should be structured around their age group. In the following sections, kids' fitness is discussed per the child's age range so that child fitness at any age is optimized accordingly.

The foundation for a lifetime of physical activity begins in childhood!

Ages 1 to 3: Developing motor skills is important for infants and toddlers not just for physical growth and health but also because it contributes to intellectual development. Check with your pediatrician for age-appropriate exercises that you and your child can do together at this age. As they learn to walk, focus on any activities that will have them moving around.
Ages 4 to 6: Children in this age group will enjoy games and activities such as tag, kickball, and other things they can play with family and friends. Those activities will promote large and small muscle development and coordination.
Ages 7 to 12: As kids get older, they begin to enjoy and benefit from organized sports and other school and community activities. These activities will continue to promote muscle development and coordination, while children begin to learn how to follow rules within a structured routine.
It hurts to be an overweight kid. Overweight kids are at higher risk of developing health issues as they mature, including heart disease, diabetes, high blood pressure, high cholesterol, asthma, and arthritis. What’s more, they may be teased or bullied and suffer from low self-esteem.

If these aren’t reason enough to encourage your kids to be physically active, there are more. Active kids sleep better, eat better, have strong bones (especially important for teenage girls), strong muscles and, “Regular exercise energizes the mind and can spark creativity and help improve memory and concentration. Research shows kids who are active tend to do better in school than those who are not active. Physical activity increases the flow of blood to the brain, which perks up neurotransmitters, the chemical messengers that speed up information throughout the brain; Exercise stimulates “happy hormones” and generally improves a child’s well being.”-William Sears, MD

MOTIVATING KIDS TO MOVE

• Fun! The more fun kids have….the more they will move.
• Be a positive role model. Preach all day….but what they see is most likely what they will do.
• Shut the Screens off and have some FUN! Screen habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease.
• FUN FACTOR! Not Competition! Play-based movement where the exercise is hidden in the activity.
• Creating Excitement! Imagination, equipment, and music are all key elements to set up a dynamic environment that excited kids to move.
• Use small props and little equipment which will provide visual excitement and theme play for all ages.
• Music creates endless opportunities for motivating kids to move! Following the lyrics or story lines, choreographed movement, and using music to start and stop activities.
• Get the whole family active together. Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek inside or out.
• Kids are easily inspired to move with the right motivation. The more fun….the more they will move!

KIDS CONSIDERATIONS

• Kids are interval trainers “go and stop” dynamic; plan the class/fitness activities to mimic their natural energy patterns. (keep routines fun & short…they are not adults) A mistake of mine was thinking that they could bike my route… too long, too boring! My personal bike routine was not fun for my kids and they started to not want to go on rides. Our family bike rides now consist of occasional stops to chase bugs, throw rocks in a lake, water breaks, race mom.
• Activity transitions, consider equipment…take it out only once. Be organized and have a plan for fun.
• Behavior issues, “Go GO GO instead of No NO NO”
• Reward…. everybody is a winner when they move their body.

FUN ACTIVITIES AND IDEAS (Toddlers – Elementary)

• Circuit Activity- touch toes, squats, hop on 1 foot, bicep curls, sit ups, push ups, jumping jacks
• Obstacle Course- balance, agility, eye hand coordination, sport specific
• Childhood games! Simon says, follow the leader, hide and seek, tag, hula hoop, jump rope, hopscotch, cat and mouse, red light/green light
• DANCE! (music)
• Copy Cat
• Animal Freeze
• Follow the Leader
• Bubbles
• Beach Ball Fun
• Teddy Bear Dance
• Great Props: for any kind of balls, ribbon sticks, scarves, bean bags, shakers, hula hoops, stuffed animals

For more information about NATS LLC or any of her products, please visit her website at www.natstotalefit.com or call Natalie at 320-815-5665. You may also email Natalie at natsoffice@wisper-wireless.com. Natalie will encourage you to live a healthier life. When you work with Natalie, you can be guaranteed that your life will never be the same!

NATS Resource List: Good fitness sources for recommendations and guidelines for children
• National Association for Sport and Physical Education (NASPE) Guidelines
http://www.aahperd.org/naspe/standards/
• Action for Healthy Kids: www.actionforhealthykids.org
• American Heart Association: www.americanheart.org
• Brain Gym: www.braingym.com


Recipe of the Month:

Black Bean Omelet with Avocado Salsa Verde
(Yields 4 portions / Video Demo)

(Recipe provided by The Culinary Institute of America)

Ingredients

Bean filling
Olive oil (2 Tbsp.)
Scallions, stemmed & chopped (¼ cup)
Garlic, minced (1 Tbsp.)
Cayenne (¼ tsp.)
Tomato, chopped (½ cup)
Black beans, cooked (1 cup)
Cilantro, minced (3 Tbsp.)
Kosher salt and pepper (to taste)

Eggs (8 ea.)
Kosher salt (½ tea.)
Butter (1 Tbsp.)
Jack cheese, grated (1 cup)

Avocado Salsa Verde (Recipe for 2 Cups)
Avocado, large, ripe, peeled, seeded, and cut in ½" dice (1 ea.)
Tomato, red or yellow, seeded and cut in ¼" dice (1 ea.)
Red onion, finely chopped (2 Tbsp)
Serrano chile, seeded and minced (1 tsp.)
Garlic, minced (½ tsp.)
Fresh lime or lemon juice (1 Tbsp.)
Fresh cilantro leaves, chopped (2 Tbsp.)
Sugar (large pinch)
Salt and pepper (to taste)

Method
1. In a skillet with the canola oil, sauté the scallions, garlic, and cayenne for 1 minute; add the tomato and beans and cook until the liquid has evaporated. Season to taste, set aside and keep warm.

2. In a bowl, the beat eggs and salt. Heat an 8-inch skillet over medium-low heat and add the butter and then pour in the ¼ of the egg mixture. As the eggs set, lift the edges, letting the uncooked portion flow underneath. When the eggs are nearly set, sprinkle the ¼ of the bean mixture over one side; sprinkle with ¼ cup grated cheese.

3. Fold the omelet over the filling; cover and let stand for 1 minute or until the cheese is melted. Serve with a dollop of Avocado Salsa Verde.

4. Avocado Salsa Verde: Carefully combine all ingredients and refrigerate at least one hour before serving to allow the flavors to marry.

Click HERE to Watch the Video Preparation of this Great Recipe >>>


The Culinary Institute of America
The Culinary Institute of America (CIA) is a private, not-for-profit college dedicated to providing the world's best professional culinary education. Excellence, leadership, professionalism, ethics, and respect for diversity are the core values that guide our efforts. We teach our students the general knowledge and specific skills necessary to live successful lives and to grow into positions of influence and leadership in their chosen profession. (Support the Culinary Institute of America)


Campus Corner:

Eat Your Weeds: Seaweed, That Is!
by: Clean Plates & contributor Paige MacKenzie Welborn

You’ve probably heard you should eat your greens, but have you included veggies from the sea in that category? Seaweed and algae, the ocean’s vegetables, add valuable nutrients to the diet and textural variety to the plate. They’re also an excellent source of vitamins A, B, and B-12, as well as calcium, magnesium, potassium, iron and iodine.

Seaweed is also a good source of plant-based protein, which can be especially helpful for those who don’t eat animal products often. A ½-cup serving includes one to three grams of protein, depending on the variety.

If you’re vegetarian or vegan, alaria and dulse seaweed can be a great supplement for nutrients you may not be consuming regularly, like vitamin B-12 and iron, which are both are typically found in meat. Dulse is from the British Isles; some stalwart Irish folks have been known to enjoy it like chewing tobacco (with notably more healthful results).

In New York, one of our favorite places for enjoying a simple yet delicious seaweed salad is Clean Plates-rated Souen Organic Ramen. Cross the country to try another Clean Plates hot spot, Seed Bistro in Los Angeles. Order the tri-colored green, red and white seaweed salad to sample a several varieties. And wherever you dine, most Japanese restaurants serve miso soup with strips of seaweed floating in the broth.

Want to serve seaweed at home? It’s easy to incorporate it into foods via powders: Spirulina and chlorella can be stirred into baked goods, smoothies, salad dressings, pasta sauces and more. (A spoonful of spirulina adds nutrients without notably altering the flavor.) Or try lightly sautéing strips of dulse in olive oil for a crispy chip alternative. Roll up veggies in sheets of nori to make a wrap, or prepare traditional sushi rolls. But the easiest way to add seaweed to your diet is to keep a bottle of seaweed flakes (available at almost any Asian market and some health foods stores) on the table next to the salt and pepper to sprinkle on eggs, salads, stir-fries and grains.

Seaweed is also one of the easiest vegetables to store: Since it’s typically sold dehydrated, you can keep it in the pantry and always be guaranteed to have a serving or two of veggies on hand. Here’s to eating your greens!

Check out the Clean Plates Website: http://www.cleanplates.com/

Clean Plates is a guide to the healthiest, tastiest, and most sustainable restaurants.


Health & Fitness Business:

Customer Service Defined: Are we all on the same page?
by: Terry Clancy (Onward Education and Training)

Customer service is one of those buzz words that everyone is talking about. “Maybe we would have less charge backs if we gave better customer service.” “We need to improve our customer service in order to satisfy our unhappy customers.” “If we had better customer service protocols in place, we could increase sales.”

While each of these statements is essentially true, what does it mean, “better customer service”, or “improve customer service”? Understanding the answer to this question is the real key to developing world-class customer service of your very own.

In every training class I conduct, I always begin by asking the participants to define customer service. It’s one of those terms we all use and believe we understand. After they’ve had a minute to write down their definition, I go around the room and ask half a dozen people to read their’s out loud. Almost without fail, out of 6 people I usually hear 4 different definitions. Now, the interesting thing is that it is rare that someone gives a wrong definition. More likely, the definitions are incomplete. How can this be?

The first thing we need to do is make sure we know the definition of customer service. “But, wait a minute Terry, of course I know what customer service is. I’ve been around long enough to know when I’m not getting it too”, you might be saying to yourself. Well, let’s go to the source of word definitions, the dictionary.

According to the Webster's New Millennium™ Dictionary, Customer Service is defined as follows: “Assistance and other resources a company provides to the people who buy or use its products and services.” Now that’s a pretty good definition, but does it explain everything? It is a little vague, after all. I would feel more comfortable checking another source. It never hurts to get a second opinion.

This next definition I found in Wikipedia online. I know what some of you are thinking, “That’s not always a very reliable source of information”. Yes, that can be true in some instances, but for a simple definition, it’s usually pretty accurate. Wikipedia says: “Customer Service is the provision of service to customers before, during and after a purchase.” This is also a good definition. It clarifies when customer service is important in the sales process. Since we’ve got two different yet incomplete definitions, let’s find another.

If you continue reading from Wikipedia, there is another definition further down the page. It states: “Customer service is a series of activities designed to enhance the level of customer satisfaction – that is, the feeling that a product or service has met the customer’s expectations.” This is the only one of the three definitions cited that makes reference to customer satisfaction. Isn’t that a huge piece of the puzzle? I like this definition as well, however it lacks some of the important key concepts that the other two include. Maybe we need to come up with our own definition.

None of the above definitions are totally inaccurate, but none of them are complete, so let’s combine them to see what we come up with. “Customer Service is assistance and other resources a company provides to the people who buy or use its products and services before, during, and after a purchase or use that enhance the level of customer satisfaction as to make the customer feel the product or service has met (or exceeded) his/her expectations.” Now that’s a definition I can live with. It touches on all the aspects we’ve talked about and is easy to understand.

The only way we can all improve the quality of our customer service is to truly understand what everyone is talking about. Once understood, a foundation is laid to build a better system of procedures that will show our customers that we care about them, that they are important to us.

About the Author:

Terry Clancy has over 20 years of experience in customer service and more than 10 years of public speaking, training and consulting experience. He is available for service calls to your organization and can be reached at tclancy@onwardeducation.com.

Permission is given to reproduce this article in any media as long as it is kept in its entirety with all links and credits included.


Did You Know?

5 Easy Diet Tricks to Stay Fit & Nourished
by: Kristin McGee

I’ve never been a fan of fad diets. I am a huge proponent of just being mindful and living a healthy balanced lifestyle. I have many clients who struggle with their weight, though, and I’ve found simple ways to help them out.

As a yogi who loves her greens as much as anyone else in the MindBodyGreen community, I’ve learned it can be somewhat unrealistic and impractical to tell some of my clients to buy a juicer and start ingesting loads of kale every morning.

Instead, I meet my students where they’re at. I teach them some easy tools to help them become more mindful of what they eat and gradually make changes so they can lose the weight for good and feel better in their bodies. Many of them eventually go out and buy a Vitamix on their own; or they just find ways to naturally eat good whole foods that feed their body and soul so they can feel their best every day.
Here’s some fun tricks everyone can incorporate in to their lives to stay present, savor each bite and feel nourished and healthy while eating foods that look and taste ah-mazing!

1) Eat everything for one week with your non-dominant hand. Make just this one adjustment and I promise you, your whole world will change. You will automatically be forced to slow down and really take in to account what you are eating. Our stomach’s need at least 20 minutes to digest before they register they are full. By eating with our opposite hand, we have no choice but to pay attention and take our time. It keeps us from mindlessly grabbing a snack and also allows our brain to grow by stimulating new neural pathways.

2) Instagram is your friend! Use it to take a picture of everything you eat.You will think twice before sharing that picture of a pint of chubby hubby; but you’ll feel like Picasso when you share a plate of beautifully arranged colorful fruits and vegetables. The prettier your pictures are, the more likely you are to share; and you’ll get positive reinforcement back from friends and family. If it’s not something you’d want to share, chances are it’s not something you really want to be eating.

3) Eat eggs for breakfast, or ingest any source of protein in the morning, for that matter. Wether you add nut butter to a piece of toast, protein powder to a smoothie or have a high protein greek yogurt, it’s important to get some protein in early in the day to stay satiated. And if you’re not eating breakfast, start now! It’s literally “breaking the fast” and you’re metabolism will appreciate the morning fuel. Breakfast starts revving you up for the day and helps you burn more calories all day long. You’ll eat less overall and you’ll think more clearly, feel better and have sustained energy. So get your motor running!

4) Eat like a kid. Have you ever noticed how picky children can be when they eat? They not only have very strong food preferences, they also take their time and make mealtime fun. Too often we rush through our meals or eat bland food at our desk while mindlessly typing out emails at the same time. Kids have so much fun eating, they literally play with their food. Why can’t we play with our food as adults? Dive your baby carrots in to some hummus, sensually dip strawberries in to anti-oxidant loaded dark chocolate for dessert, cut your pb&j in to fun shapes, add smiley faces to your morning oatmeal with your dried cranberries and walnuts, make eating a joyous experience. The more you appreciate the entire dining process, the more you’ll appreciate yourself and the food you’re eating. And chances are, the less you’ll end up eating overall. Many kids get up and play and leave food on their plates.

5) Take a deep breath. Anytime you can breathe a little deeper and take a moment before you eat anything, you can become present and truly stay mindful of your body’s own internal hunger cues. Many times we eat because we are anxious, our breathing is rapid and we need to do something to control it. Or we eat out of boredom, we’re holding our breath just waiting for something to happen. It’s easier said then done; but just pausing long enough to take a deep breath can help us listen in and find out what we are truly hungry for. It could be that our stomachs are physically growling and we need to eat. If that’s the case, even broccoli would satisfy your physical hunger. If broccoli won’t cut it, chances are you may be hungry for something else. Take a yoga class, call a friend, read a good book, go for a walk, hug your spouse, play with your children. Then sit down to a good meal to round out the rest of your enriched life—you’ll feel satisfied and full before you even take the first bite.

Visit Kristin's Website: http://www.kristinmcgee.com/


Q& A Section:

QUESTION:
I've recently started having foot problems. Friends of mine have been telling me to look into purchasing orthotics. Can you tell me more about orthotics?

Asked by: Carlos H. (Chicago, IL)

Answered by: Doctors Orthotics

What are "orthotics"?
Orthotics (orthoses) are specially-prepared foot supports. These anatomically molded devices, worn under the heel and arch of your foot to correct skeletal anomalies, do more than "support" your feet. They actually realign them to a natural, "neutral" position to relieve foot, let and back stress, increase endurance, restore critical balance, improve sports performance, alleviate foot fatigue and prevent a wide range of foot problems.

How do I know if I need orthotics?
You definitely need orthotics:
If you participate in any activity that places stress on your feet.
If you have an obvious imbalance that causes such symptoms as flat or high arched feet.
If you have external malalignments such as bow knees, knock knees, pigeon-toes, or "duck feet."
If you've already developed chronic foot problems, ranging from corns and calluses to arch pain and heel spur pain.
If your job requires being on your feet for extended periods of time.

How can orthotics improve sports performance?
Athletics make demands on the feet not encountered in normal daily activity. Slight imbalances in the foot not dangerous or detectable under everyday circumstances may render you vulnerable to injury with the extra stress of sports activity. By eliminating the need for your muscles to compensate for these "hidden" imbalances, orthotics reduce fatigue and promote the kind of efficient "muscle memory" that's crucial to outstanding performance. By aiding your control of foot movement, custom-fitted orthotics also maximize the biomechanical function not only of your feet but of your legs and torso, as well. The difference is often noticed almost immediately, giving you the kind of increased agility, balance, and sure-footed response you never knew were in you.


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