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March 2013 Issue

 


Fitness Article:

Ignite Your Inferno: How Good Nutrition and Exercise Work Together to boost your burn.
By John Unverzagt

Health, fitness and weight management is all about balancing the number of calories you take in (eat) with the number of calories your burn (metabolize). In general, fit people have higher metabolic rates. Just what is metabolism? Your metabolism is the process by which your body converts food into energy and then puts that energy to use. You need energy for rigorous activities like jogging or biking, but you also need those calories to fuel bodily processes such as breathing and keeping your heart beating.

Scientifically speaking, there are four components that make up your total daily metabolic burn rate: 1) your resting metabolic rate (RMR or the number of calories your body burns at rest) 2.) TEF or the thermic effect of metabolizing food 3). The amount of calories you burn when going about your daily activities and 4.) physical activity which includes lifestyle activities as well as the planned exercise you partake in. Each of these areas can be tweaked to boost your total daily calorie burn rate. Here are 6 tips for staying lean and fit by igniting each of these metabolic areas in different ways:

1. Boost your calorie-burning furnace by strength-training. The only scientifically proven method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging.

2. Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. Cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.

3. Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.

4. Eat small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.

5. Get enough Z’s. Sleep deprivation actually has been shown to harm your body’s endocrine function and capacity to metabolize carbohydrates. Translation: when you don’t get a good night’s sleep you decrease your calorie burning potential. Aim for at least 7 solid hours per night to help your metabolism run more smoothly.

6. Practice stress reduction. Stress triggers the release of cortisol, the primary stress hormone. When cortisol bathes your body’s tissue it stimulates fat storage, particularly around the middle (the more dangerous location). Cortisol also slows metabolism. Practicing healthy stress reduction techniques such as exercise, listening to music, gardening or any other relaxation technique will lower the amount of cortisol and help you maximize your metabolic rate.

Remember, you can take action to enhance your total daily metabolic rate. Targeting your calorie burn from multiple angles using the scientifically proven strategies outlined above, is an effective way to control your metabolism. Follow these 6 tips with the support of Fitness Together and you can and will ignite your inner inferno! A Fitness Together trainer will develop a strength training routine designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, please visit fitnesstogether.com.

John Unverzagt
Owner/Personal Training Manager
Fitness Together Maple Grove
11250 86th Ave N
Maple Grove, MN 55369
763-494-0061
http://www.fitnesstogether.com/maplegrove
The World's Largest Personal Training Company, Providing The World's Best Personal Training!


Health Article:

What Your Doctor Can Learn From my Shoe-Shine Man.
by: Alex Lubarsky

“There’s no shortage of dirty shoes, you just have to figure out how to get em’ in the chair.” – Don Ward (NY’s favorite shoe-shine man corner 47th Street and 6th Avenue NYC)

‘Hey Mister, your shoes need shining!’ – The man who had set up a shoe-shine stand on a New York street corner said to me as I was waiting to cross Sixth Avenue with my teenage daughter. I looked down at my feet, and did not feel an immediate need to sit down on one of the two office chairs, my innocuous accoster jury-rigged onto a wooden platform. ‘I’m good’ - I answered. Without skipping a beat, now focusing his smiling gaze at my 14 year old daughter, ‘Miss, your boots need a shine!’ One more time I looked down, now at the boots that were recently a prized possession of my wife. This time he hit the nail on the head. Those boots were in desperate need of exactly his kind of attention.

With a technique for shining shoes Don perfected over the last 20 years, he went to work with all the joy, speed and pride in his work of a true professional. As he was shining the boots, he continued making comments at the scruffy shoes of the people passing by, explaining the psychology of those who turned him down ‘those are trust babies, they did not like being called out on a perceived imperfection’, and at the same time sharing his own surprising story with me.

‘I was a pastry chef, then I lost my job and was jobless for over three years, before that I was an accountant working in a cubical.’ Smiling at my daughter, he whispered as if sharing a secret ‘that was boring, don’t do that!’ Quickly returning to his story, he said ‘I had Johnny Carson in this Chair, I told Ted Turner of CNN his shoes need shining … he did not have time for a shine but gave me a $20.’

There are lots of things to love about Don, he is a free spirit, he did not settle for a government handout or a system that was, as he put it, referencing a Seinfeld episode ‘killing independent George’, he is a marketing machine, and he is good, very good at his work.

It’s just not the same with most people who are good at their chosen craft, be they doctor, chef, lawyer or auto-mechanic, few are able to market themselves effectively and many believe that if they just do a good job, word-of-mouth will take over and eventually they will be very successful. Maybe, but that may just take two lifetimes.

Understanding marketing is crucial. If educating the public about your service is not incorporated into the cost of doing business, if it is something that comes as an afterthought rather then top-of-mind, true success will always be just around the corner French-kissing your competition. You will either learn to embrace marketing or you will always be at the mercy of those who do.

Maybe that is why our system of health care is run by third-party shysters that have virtually nothing to do with it while the doctor is relegated to cabin-boy status on the lowest deck of his own ship.

With what is the ultimate insult to the health care industry, by a self-perpetuating bureaucracy, all controls of the helm will be placed in the hands of a few ‘selfless’ politicians. Most doctors will capitulate to the virtual subjugation by an emboldened, oppressive system that will have them working in the proverbial cubical, as third-party bureaucrats slowly kill independent George.

It’s not about money. It’s about freedom, and it’s about practicing medicine that touches your soul, makes you excited to go to work, and doing it on your own terms, not to mention, makes some kind of an impact in the sobbingly-sad and epidemically-deadly health statistics of generation Y and her children.

The only chance for the future of health care, indeed for the future of our country, is for doctors to identify what their passion is, cultivate a message, dump all the insurance companies, say no to government intervention and begin marketing themselves, just like they pay the rent in their office, i.e. consistently and for as long as they wish to be in business.

There is no shortage of un-well people, you just have to figure out how to get em’ in the chair.

Alex Lubarsky, CEO
Health Media Group, Inc.
PO Box 40
Cedarhurst, NY 11516
Tel: (516) 596-8974
Email: info@healthmedia.us

For the last ten years, I’ve ended each of our weekly radio programs with a wish and a prayer, and it is with that thought that I’d like to begin our partnership:“May G-d give us the wisdom to protect our health from the drug-pushers, the mangled-care monopolies and the compulsory medical Marxist, may the health care provider unify and take back the health care industry, and may it happen within this decade.”


Professional of the Month:

LISA HOFFMAN, M.A.
(Founder and Director of Solo Fitness & Wellness)

“Fitness is for the Few, but Wellness is for the Many” says Lisa Hoffman Founder and Director of Solo Fitness & Wellness, a consulting and training organization since 1990. She specializes in woman’s health, cancer wellness, corporate programs and professional training management. Her innovative and comprehensive approach to business and strategic development has made her a leader in health and wellness branding.

Ms. Hoffman is a sought-after spokesperson and consultant because of her knowledge and experience with a significant segment of the population: individuals with chronic health conditions like cancer, diabetes, syndrome X, cardiovascular disease and osteoporosis. She initiatedcomprehensive Training the Trainers series for staff development and growthwhile creating marketing opportunities for collaboration and partnerships with various organizations. Hoffman embodies all the qualities of success; she is a relentless businesswoman who combines a unique spirit with a fresh forward attitude.

Lisa, the author of Better Than Ever: The 4-Week Workout for Women Over 40; endorsed by Olympia Dukakis and Lauren Hutton and The Healing Power of Movement: How to Benefit from Physical Activity During Your Cancer Treatment, with forward by Barrie Cassileth, PhD, Chief of Integrative Medicine at Memorial Sloan Kettering Cancer Center. She is also the choreographer & producer of Hadassah's exercise video, Live and Be Well and The National Osteoporosis Foundation's (NOF) first official exercise video; Be BoneWise Exercise.

Lisa has co-chaired events for Women's O.W.N. (Optimum Wellness Now) - NYU Langone Medical Center and was a leader in their program development. Lisa is a Charter member of Healthy Community Development (HCD) which was a national organization of highly specialized Consultants with the expertise to increase wellness participation for any community. Lisa is a Founding Member of the Survivors' Compass; a consultancy of three professional women dedicated to cancer navigation & wellness programs which launched their speaking engagement at Donna Karan’s Urban Zen Initiative in 2011.

Lisa has been featured in publications, National TV and radio such as Supportive Oncology, MORE, Ladies Home Journal, Marie Claire, Self, New York Daily News, New York Post, TV Food Network, WPIX 11, IDEA Fitness Journal and Doctor Radio with Dr. Nieca Goldberg. She is invited to speak regularly to organizations such as Hadassah, International Association for Fitness Professionals (IDEA), NOF and the Older Women's League and at hospitals, such as Memorial Sloan Kettering Cancer Center, Columbia Presbyterian Hospital, NYU Langone Medical Center, Kimmel Cancer Center (PA) and Saint Vincent's in New York City.

Lisa was the Chief Operating Officer of RaisingMOM Medical Care, LLC which provided post-pregnancy care services for the New York metropolitan area. She initiated and executed all staffing, programming and service offerings while structuring the website and brand outreach using social media.

She is the Creator of Make a PACT for Life!™ , one of the industry’s first physical activity and education programs for cancer survivors during all stages of treatment and survivorship. As a Certified Cancer Specialist, her program is currently being considered as a credentialed American College of Sports Medicine Exercise is Medicine program.

Lisa is on the Board of Directors of the Colon Cancer Challenge Foundation and serves as the health coordinator and Committee Chairperson of the Foundation’s largest fundraiser, The CHALLENGE in Central Park which has over 9000 participants and spectators. She volunteered as Operations Manager to keep all social media, E-Newsletters and other communications seamless during time of transition in staffing. As a Board governance responsibility she reviews and makes suggestions for the @ $1M annual budget.

Lisa sits on the National Health Advisory Board of Hadassah and The New York Menopause Center. Lisa was a Consultant for NAVITAS Cancer Rehabilitation Centers of America based in Denver, CO and was an advocate for the National Osteoporosis Foundation in Washington, DC.

She earned her Masters Degree from Columbia University in Applied Physiology, received her Bachelors Degree in Modern Dance from SUNY at Brockport and was a professional dancer.

Visit Lisa's Website: http://www.solofitness.com


Workout of the Month:

HIITilates New Year Slimdown Workout (15 Minutes)

Catch My Breath HIIT The Staircase Cardio Challenge

By Dana Lee at RealFit.tv

 

Running the stairs can be an AWESOME free fitness tool right in your house, leading to your patio or deck, or even in the park. This workout shows you how to use them to kick your own butt.

Check out the RealFit.tv Website for more great videos


Kids Health & Fitness:

Children’s Specialist References and Vocabulary
By David Bluman

Chronological Age- age in months and years

Biological Age- the record of rate of progress toward maturity

Skeletal age- record of biological age by x-ray or some type of imaging (mri, pet scan, cat scan)
Physical Growth – increase in size of body parts

Development refers to change in an individuals level of function

Cognitive Development as applied to the study of movement behavior is the functional relationship between mind and body.

A. What is function?
1. ROM (range of motion)
2. Muscle Recruitment
3. Strength
4. Coordination
5. Joint Stability
6. Endurance
7. Proprioception
8. Balance, Core stability.

Movement abilities

Locomotion – the ability to propel one self (walk, run, hop, skip, horizontal jump)

Manipulation – the striking or movement of an object

Gross motor Manipulation, throwing, catching, kicking, striking

Fine Motor Manipulation- Sewing, typing, cutting with scissors.

Most manipulation is a combination of fine and gross motor skills. (gripping holding the ball, then throwing it.

Stability- gaining and maintaining equilibrium (head or hand stand)


Perceptual Motor learning– influence of sensory cues. Awareness through the senses. (kinesthetic, visual, auditory, tactile, olfactory, (smell). Any outside stimulus.

Type of Movements

Discrete- has a very definitive beginning and ending. Throwing, jumping, kicking.

Serial Movements – performance of discrete movement in succession, hopping, dribbling

Locomotor movement refers to movements that involve change in location of the body relative to a fixed point, in space


Remember to develop leadership, use strategy to create equal response, and responsibility.

Discipline is a tool for teaching not for punishing.

Eventually expectations will be mutual and self-discipline will develop.

If the children are not engaging, it’s not THEM. It’s YOU!

Keep esteem intact. PCP praise correct praise. Help them to feel good about themselves.

Teaching strategies should incorporate ALL forms of teaching and learning!!

ABOVE ALL ELSE HAVE FUN!!!!!!!

David Bluman a personal trainer and the owner of the Fitness Education institute.

Check out his website http://www.fitnesseducationinstitute.com/ and some of his upcoming educational.


Recipe of the Month:

Roasted Potato Salad with Tomato, Squash, and Arugula

(Yield: 8 servings / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)

Ingredients

Roasted potatoes and squash
Russet potatoes, cut into spears - 4 ea.
Acorn squash - 1 ea.
Olive oil - ¼ cup
Salt and pepper - to taste
Thyme branches - 8 ea.

Roasted Tomatoes
Tomatoes, firm and ripe, peeled, seeded and quartered - 8 ea.
Salt and pepper - to taste
Garlic cloves - 8 ea.
Thyme branches - 8 ea.
Parsley, chopped - 2 tsp.
Olive oil - ¼ cup

Vinaigrette
Whole grain mustard - 2 Tbsp.
Shallot, minced - 1 ea.
Red wine vinegar - ¼ cup
Olive oil, flavorful - 1/3 cup
Salt and pepper - to taste

Final preparation
Arugula, tender - 8 oz.
Parsley, chopped - 2 Tbsp.
Pecorino, shaved - 2 oz.

Method
1. For the potatoes and squash: Heat the oven to 350°F. Cut the potatoes lengthwise into 8 spears each. Peel, seed, and slice the squash into ¾-inch pieces and place it on a baking sheet. Coat the vegetables with olive oil, season with salt and pepper, and sprinkle with the thyme. Place in the oven and roast until tender and golden brown, about 40 minutes.

2. For the tomatoes: Heat the oven to 200°F. Arrange the tomatoes cut side up in a non-reactive baking dish. Season generously with salt and pepper. Slice the garlic into thin chips and scatter over the tomatoes. Scatter the thyme branches over the tomatoes. Drizzle with the oil.

3. Bake the tomatoes, uncovered, until soft, jammy, and sizzling, about 2 hours. Discard the thyme branches and reserve the tomatoes for service.

4. For the vinaigrette: Mix the mustard and the shallots in a small mixing bowl and whisk while adding first the vinegar and then the olive oil. Season to taste with salt and pepper.

5. For final assembly: Heat the squash briefly in the oven until warm. Toss the tomatoes with the arugula and vinaigrette and then add the warm squash. Toss briefly until the greens are barely wilted and then serve immediately with the pecorino cheese sprinkled over all.

Watch the Chef Prepare 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:

Let's Get it Started
By: Alice Cale, CHC

That phrase and the motivation of the like named popular song can apply to many things and its intensity implies that doing so is not always an easy task.

One very daunting and easy to delay task is taking your health into your own hands. Getting started on a personal journey to health is something we all wish for ourselves, We watch others take it on and marvel in their fortitude and accomplishments. Why is it that they succeed and we can't even seem to get started ? Do they have a special constitution; a “stick to it gene” - one that passes most of us by.
What they really have is they simply GOT IT STARTED! Small steps multiplied into larger steps. They felt the accomplishment and better yet, felt healthier for their efforts. Starting is the key. Most of us know we have the starting gene but the question is how to make it stick.
The following tips will set you on the right track. Spring is just around the corner so jump start your efforts and make the journey in the smallest steps YOU require. This is not about anyone else's journey - it's yours and yours alone. Get Started and here's the key: don't EVER stop.

Day One you're wondering where to start. This is easy, WATER and luckily for most of us good quality water is FREE. (or at least an inexpensive filter away) Making the effort to drink more water is laying the ground work for that new healthier you. You're saying it can't be this easy but if you step up your water intake you're taking the very first step to better health. Remember to take it with you – here's a trendy motivator – buy yourself a very cool GO GREEN water bottle. You'll see them everywhere. Now you're improving your health and going green. Try just this for awhile, when you've mastered it, move on. Notice you've got it started!

Once you're comfortable with adding more water try it once a day instead of a less healthy drink. One less cup of coffee. Replacing one 16oz soda will cut 13.3 teaspoons of sugar from your day! ( Can you imagine eating 13+ teaspoons of sugar in one sitting – need convincing give it a try.)

Know what you're eating. READ labels. How much high fructose corn syrup is in your diet. Remember the campaign to get out the Trans Fats. High fructose corn syrup is THE next target. Do you have any foods you CANNOT stop eating? Take a minute to check out the ingredients. High fructose corn syrup will keep you coming back for more and more and more. You just don't understand WHY! Do without this ingredient for one week. How do you feel? If you're a heavy HFCS consumer and can cut it out of your diet for a week your next step on the scale may surprise you. Also check in with yourself – FEELING BETTER? You've got it started!

What's your next step. Keep reading labels. Look for whole food ingredients. If you don't know what it is or don't know how to pronounce it, it's not on your body's list of favorite nutrients. Keep it simple and look for whole foods. Shop the outside isles of your supermarket where you won't find many processed foods there. Cook your food at home, you'll save money and you can cook once and eat two or three times. Be kind to yourself on your journey, if you slip up, acknowledge it and move on. You Know You've got it Started!

Alice Cale is a Certified Integrative Health Counselor and Director of New England Integrative Health Counseling, Manchester Center, Vt. And Coach for The Institute for Integrative Nutrition's Distance Learning Program. http://www.purchase.mybeyondorganic.com .


Health & Fitness Business:

Three Steps to Help Reduce Debt
Submitted by: Frank Rotella (Financial Advisor at LPL Financial)

With continued concerns about the falling value of homes, rising health care costs, and uncertain outlook for the economy, now more than ever, Americans need to set a new course with regard to managing their household finances.

If you are ready to face up to your own financial realities and set a plan of action, the time to act is now. The following three-part strategy may help you control your cash flow, pay off debt, and encourage saving so you can better handle the expenses that may have gotten you into debt in the first place.

Step 1: Track Your Spending
As a first step, keep track of your typical monthly expenses for three months to find out where your money is going. Also try to estimate unexpected expenses for a year's time -- auto and home repairs, gifts, vacations, etc. -- and divide that number by 12. Once you have a record of your spending, compare your monthly outlay to your monthly income. If you have a surplus, this is the amount you can apply each month to paying down debt and building savings. If you have a shortfall, you'll need to examine your expenses more closely to see what you can potentially cut back or cut out.

Step 2: Build Your Savings
A key to establishing good saving habits is to make saving even easier than spending. One tip is to set up separate savings accounts with separate goals attached to them. If you open them with the same bank, you can easily transfer money back and forth. Suggested account purposes:
• "Emergency Account" to pay for unexpected life events. Your goal this account should be to build up at least three to six months of living expenses. This way, if you lose your job or need a lump sum to pay for a significant expense, you may not have to tap in to your other savings or ring up more debt. If you can direct 5% of your pay each month to this account, you'll build up a nice cushion in about three to four years.
• "Family Account" to help fund your children's school expenses (such as class trips and team uniforms) or family vacations. Let's face it: if you have children, you are always paying for something. Even if you don't have kids, putting away money for a specific short-term goal, like a vacation, is a worthy savings strategy.
• "Investment Account" to be put toward general or long-term saving goals. Hopefully, you already have a retirement savings account (either through your workplace or on your own) and perhaps a college savings plan. But having another account to save for other longer-term goals -- maybe a nest egg to start your own business -- can be a smart move.

Step 3: Stop Abusing Your Credit Cards
If you've accumulated significant credit card debt, you've first got to stop the bad behavior. Paying off debt is easier once you stop using your credit cards. Pay off your highest interest credit card debt first, making sure you avoid the "minimum balance trap." Paying more than the minimum can make a big difference.

Then work on consolidating your debt by transferring outstanding balances to lower-rate cards. If you don't want to transfer your balances, you may be able to get your current credit card company to match the interest rate of a competitor. Additionally, it's advisable to cancel all cards except for the one that offers the lowest interest rate.

Finally, set up a realistic payment timetable and stick with it. If you need to readjust your timetable, do so. If you have trouble, talk to a professional. The counselors at the nonprofit National Foundation for Credit Counseling can develop a more structured plan for you, if needed. To find the nearest location, call 800-388-2227 or visit http://www.nfcc.org.

Frank Rotella is a Financial Advisor with LPL Financial (LPL Financial Member FINRA/SIPC ). frank.rotella@lpl.com Securities and advisory services offered through LPL Financial, A Registered Investment Advisor – Member FINRA and SIPC. (www.finra.orgwww.sipc.org)

© 2012 S&P Capital IQ Financial Communications. All rights reserved.


Did You Know?

Why Your Last Diet Failed
by Mike Ridley

If you’re like many Americans, you got an "F" on your last diet. For objective purposes, we’ll label “failure” as not reaching the desired weight/body composition that you determined as your goal at the onset of the diet. You probably pushed hard for two weeks, found that your navel was still buried under the mezzanine and decided to call it quits, determining that you’re destined to be fat forever. Well good news, I’ve got some tips for you to stick to a diet and see the pounds (slowly, methodically) drip away.

Before we get into these tips, we must understand why diets last as long as a virgin’s first coital experience. Most diets fail for one of three reasons: lack of quick success, uncontrollable cravings or difficulty following the guidelines of the diet (most astrophysicists can't follow Weight Watchers). The first two will come down to your own willpower and the help of some in-house controls, while the last can be fixed by choosing the proper diet. Although willpower is primarily your responsibility, we can take some of the pressure off with placing supporting functions around you.
Let me preface this next section by stating that I’m NOT a dietitian, so any advice should be taken at face value, not as written law from a doctor.

Please consult with a physician to find out your specific dietary needs. With that said, let’s move on.
• Don’t adopt a diet – This seems counter-intuitive, but hear me out. Instead of “starting a diet,” change the way you eat. A diet has a limited duration implicitly-stated with it. For example, if your buddy came up and says, “Great news, I’m taking a diet from smoking and drinking,” aside from thinking “Why the hell did he phrase it like that?” you’d instantly think that a short time in the future, he or she is going to be back doing both of those activities. So instead of taking on a diet, change your food lifestyle. The new mindset alone will add longevity to your venture.

• Allow yourself cheats – If you have become accustomed to sweet, sugary or fatty foods during your life, quitting them cold turkey will make you crankier than if you were the illegitimate son of the Grinch and Ebeneezer Scrooge. The cravings will make you unbearable to be around and you’ll either revert to old habits or alienate all your friends, likely resulting in you taking solace in food, placing you back at square one. To help counter this, ween yourself off the items that you crave, or find healthier alternatives. There’s a plethora of recipes online featuring ingredients such as sweet potatoes and dates instead of your traditional fattening fare. If only the real stuff will do, limit yourself to a couple desserts a week, eventually lessening the frequency. This will help keep you on the wagon while satiating your beast-like cravings.

• Stick to the outside of the grocery store - This is probably the simplest piece of info you can give to would-be dieters. Along the outside of the grocery store you’ll find all the fresh produce, meats and cheeses. Staying away from processed grains, sugar and other foods high in the glycemic index will not only help you drop the pounds faster, but will also help you feel healthier.

• Know what to eat – I constantly get asked, “Should I eat this? Is this ok? I heard to avoid this, is that true? Are these bad for you?” Luckily, someone much smarter than me came up with a handy little axiom that says it all. “Meats and veggies, nuts and seeds, some fruit, little starch, no sugar.” Like the last bullet point, these foods have shown to be low on the glycemic index, helping avoid the Diseases of Civilization while also providing you with more energy and fewer crashes.

• Have realistic expectations - Most people tend to believe that a new nutrition plan (or new workout regimen) is going to give them that beach body they desire in ninety days or less (thanks Tony Orton!). The truth is, unless you’re morbidly obese, as in Southwest charges you for two seats on their planes, expecting to lose more than three pounds a week is unrealistic and unhealthy. Slow, hard-fought gains are the ones that are most likely to last, because your body has adapted to its new lifestyle. Purging yourself with super-low calorie diets and fasts will have a short success duration with longer-lasting side effects.

• Get an “accountabili-buddy” - Having someone there to not only push you, but to be able to empathize and enjoy misery with you will help your success exponentially. Quitting becomes that much harder when you know that you’re letting someone down. Plus, it always helps to have someone to help cook meals with. So grab your spouse, your best friend, coworker or that guy next to you on the treadmill (Just kidding. Don’t do that, that’s weird) and convert to a healthier lifestyle together. You’ll both be thankful. And for those of you saying “What if I don’t have any friends?” Well, that’s all the more reason to stick to the game plan (Bazinga!).

Changing your eating habits from that of a Cheetos-eating gamer to one of a healthy person can be a strenuous process with lot of ups and down. There’s no magic trick out there that’s going to get you thin for bikini season other than staying motivated towards your diet and having a steady workout plan. Miracle diets, ab belts, weight loss pills, they’re all short-term fixes to a long-term problem. It’s like using a hand-pump on a tire with a hole, it may get you a mile down the road, but by then you’re likely to be worse off than you were before. The ONLY thing that will lead to long-term success is to live a healthy lifestyle, no if’s, and’s or but's allowed.

About the Author - Mike Ridley is an avid CrossFitter and Level 1 Trainer. He follows a Paleo/Zone combination diet to help fuel his body for the rigors that CrossFit offers. He is also the author of the Hour of Power blog and can be reached at hourofpowershow@gmail.com


QUESTION & ANSWER:

QUESTION & ANSWER:
How Can You Find the Natural Balance to Good Health and a Manageable Life
?

Answered by: Rosina Valvo, LMT, HAPP, Natural Health Consultant

Everywhere you look these days there seems to be more information about how to improve your health. It seems there are a million methods of reducing stress and promoting wellness. It can be confusing and downright frustrating sometimes to figure out what diet, herb or exercise program is right for you without breaking the bank by process of elimination or taking up all of your time! By reconnecting with your own true nature and reconnecting with the nature around you you can achieve better health and a happier more manageable life.

Natural Health is about achieving balance in all the moving parts that make up your daily life, to decrease stress and promote wellness by encompassing your mind, body and spirit in everyday life. There are 12 “moving parts” or ”aspects” of health, Self-Respect & Love, Breathing, Sensing, Eating, Movement, Feeling, Thinking, Working & Playing, Communication, Sex, Finding Meaning, Transcendence. When working in conjunction with each other they move your life along like a giant wheel cruising smoothly down the highway but when one of the “spokes” is off the wheel becomes out of balance which throws another spoke off balance, and so on, and so on and sooner or later a crash and burn is bound to follow; in human terms, first you burn out with high levels of stress, overwhelm, sleep deprivation and depleted energy and then you crash with chronic pain, illness or disease, either way…not a good thing. So how many of your spokes are off balance? And how do you begin to fix them?

Here are some tips you can follow to get you started on your journey:

Tip#1-Don’t try to fix them all at once individually. This is the mistake most make and end up exhausted, overwhelmed and frustrated. Start with the one you instinctively feel needs the most help. By making improvements in just one aspect you are actually boosting all the others.
If you can’t choose one to start with try Self-Respect and Love by following these 5 Actions:
1. Develop awareness of your own processes and patterns-physically, mentally, emotionally and spiritually. Re-Connect with nature, GROUND YOURSELF and write down what you would like your life to look like.
2. Don’t blame others for situations occurring in your life instead ask “What is my part in these situations happening to me?” or “How is the way I’m behaving causing these situations to happen?”
3. Learn the lesson when things go “bad”, stop playing the victim and asking “Why me?” and start asking “What have I learned from this experience?”
4. Begin the process of creating a life you want rather than reacting to whatever comes along. Step out of your comfort zone and actively do something that feels a bit uncomfortable but is necessary if you want your life to change, If you continually hear your “inner voice” tell you to” join that group” or “start writing” then act towards those changes. Just do it, no excuses!! Be fearless!!
5. Create and Nourish you relationships with others. Let the “toxic” people go and make room for the people that fit in with your new life creation. Learn how to say “no” to things that ultimately are making you unhappy even if they seem like no big deal at the time (example-continually helping a friend or loved one in need that ends up causing more lost time, depleted energy and stress to your own life).

Tip #2-Don’t try to force yourself into an exercise, diet or any program or new way of life that you know you will have trouble sticking with. It might sound like the greatest thing since sliced bread but if you have doubts about achieving it, it’s not for you!! If something about it is appealing to you take those pieces and make it your own, baby steps.

Tip #3-Keep checking in with Tip #1. When you pick an aspect to work on remember it must encompass your mind, body and spirit. If anyone of the 3 is in disagreement about the plan it won’t flow naturally into your life, “So now that I have been participating in the new group does this action FEEL good to me?”

Lastly keep in mind that as human beings we are open dissipative structures which means we take in energy from all sources around us, organize it and then return or dissipate it to the environment around us. This flow of energy is essential to wellness. Dis-ease comes as an interference to that flow…in other words if it doesn’t feel right to your mind, body, spirit or emotional being you will emit a turbulent energy and that is what will come back at you as turbulence, interference and imbalance.

Look within not at what’s going on around you for the answers. You alone hold all the power!! Trust your instincts, ground yourself, align with nature and your core beliefs, BE what the true nature of yourself believes you can be….no pill necessary.

Rosina has been an active American Massage Therapy Association member and practicing Licensed Massage Therapist since 1986. She holds a Bachelors degree in Natural Health and is a Board Certified Holistic Psychological Practitioner. Rosina specializes in Advanced level CranioSacral Therapy and Somato-Emotional Release and is a Teaching Assistant for the Upledger Institute. She is the former owner of The Natural Health Center of Central NJ and the NJ Alumni Leader for Clayton College School of Natural Health and has worked extensively with over the years with Holistic, Spiritual and Naturopathic practitioners from all over the globe. She offers single sessions, classes and extended programs in her office located in the Kingston Professional Building in Kingston NJ. For more information or to contact Rosina please go to http://www.rosinavalvo.com


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