Your Inferno: How Good Nutrition and Exercise Work Together to
boost your burn. By John Unverzagt
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.
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
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.
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.
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.
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
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.
Owner/Personal Training Manager
Fitness Together Maple Grove
11250 86th Ave N
Maple Grove, MN 55369
The World's Largest Personal Training Company, Providing The World's
Best Personal Training!
Your Doctor Can Learn From my Shoe-Shine Man.
by: Alex Lubarsky
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
There is no shortage of un-well
people, you just have to figure out how to get em’ in the
Health Media Group, Inc.
PO Box 40
Cedarhurst, NY 11516
Tel: (516) 596-8974
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.”
of the Month:
(Founder and Director of Solo Fitness & Wellness)
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
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
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,
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.
(Recipe provided by The Culinary
Institute of America)
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.
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
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.
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)
Get it Started By: Alice Cale, CHC
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.
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
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
Steps to Help Reduce Debt
Submitted by: Frank Rotella (Financial Advisor at LPL Financial)
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
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
• "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
• "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
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
Securities and advisory services offered through LPL Financial,
A Registered Investment Advisor – Member FINRA and SIPC.
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
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
• 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
• 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 firstname.lastname@example.org
QUESTION & ANSWER:
How Can You Find the Natural Balance to Good Health and a Manageable
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
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,
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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