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September 2013 Issue

 


Fitness Article:

How does exercise improve energy?
by Kirsi Paalanen

This was a recent energy question on Dr. Oz’s Sharecare community, and I thought it was a really important one, so I thought I’d share my answer with all of you. There are dozens of reasons to exercise on a regular basis. From reduced body fat, increased muscle mass, protection from a number of deadly diseases, not to mention healthier physical build, to the slew of emotional and mental benefits exercise confers.

Exercising on a regular basis is one of the absolute best things you can do for your health, regardless of your reasons for doing it. There is one big benefit from exercise, however, that can and will benefit you in almost every aspect of your life: energy. Studies have shown time and time again that exercise helps you feel more energetic and alert over time. There are many reasons that this could be the case. I am sure you’ve all noticed that any kind of physical exertion creates an increased need for oxygen. Based on your level of physical fitness, you may notice this need sooner than others, but we all find ourselves breathing heavier and faster during exercise. Because of this increased consumption of oxygen, our lung capacity also increases with exercise. Over time, with continues exercise, aerobic capacity increases, allowing you to deliver more and more oxygen to your brain and blood stream, helping you feel more awake, alert, and ready to go.

Improving your aerobic capacity by just 15-25% would be like shaving ten to twenty years off your age. Imagine feeling ten years younger just because you started exercising! In addition to allowing more oxygen to reach your brain and blood stream, exercise allows your blood itself to circulate more efficiently, bring more oxygen to your muscles and allowing for increased functioning throughout your body and heightened energy production. In addition to helping more oxygen reach your brain and bloodstream, physical activity produces endorphins. Endorphins are chemicals produced at the base of your brain and, when released, produce feelings of pain relief and well-being. In fact, the term “runners’ high” refers to feelings of joy and excitement produced during strenuous physical activity because of the release of endorphins into the blood stream. But even moderate or light physical activity will cause your body to release endorphins, creating similar, if not as strong, effects on your mood. This lifting of your spirits and mood also creates the effect of making you feel more energized and ready to take on the rest of your day. You do not need to go crazy with the exercise to feel the effects of increased energy. Studies have shown that individuals who start exercising moderately a few times a week report feeling more energized and alert after just six weeks on an exercise regimen.

The important thing is to find some sort of physical activity you enjoy, whether it be running, dancing, yoga, gardening, or whatever you like that gets you moving and stick with it. Even moderate exercise will have tremendous effects on your immune functioning, physical endurance, mental health, and general well being. Exercise is one of the most important aspects of a healthy lifestyle, and it is the first step towards feeling more energized, alert, and on top of your game.

See more at: http://myorangevilla.com/2013/08/how-does-exercise-improve-energy/#sthash.JD5HrJdE.dpuf

About Kirsi:
Kirsi Paalanen is the founder of My Orange Villa, whose mission is to help others achieve their best health - emotionally and physically. She helps her clients lose weight for good, reduce stress and feel more energetic. She most recently made a guest appearance for a cooking segment on a famous doctor's talk show. She is an expert member of Dr. Oz's Sharecare community of top ranking health experts. Her health coach training is from the Institute for Integrative Nutrition.
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Health Article:

Overfed and Undernourished
By Debi Silber, MS, RD, WHC, FDN The Mojo Coach?

With 24/7 access to nutritionally depleted, technologically created, chemically treated “food,” many of us are taking in thousands of calories that do little to sustain us, let alone nourish us and encourage us to thrive. With so many of us existing this way today, is it any wonder why we struggle with our weight and health?

It’s so easy to grab prepackaged, convenient vending machine, drive thru or shelf food but what price are you really paying for all that “convenience?” Larger sized clothing, higher medical bills and a decreased quality of life are just a few. Why? Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless array of vitamins, minerals, fiber and incredible nutrients. Denying yourself of what truly healthy food provides robs you of your health, youth and vitality.

Here’s what also happens when you eat this way. Foods that don’t nourish you also don’t truly satisfy you. So, we overeat in a search to find that satisfaction that those unhealthy food choices simply can’t provide. Of course all of this overeating causes weight gain and when our weight starts to impact us enough, we may severely restrict ourselves believing that deprivation and discomfort is the only way to achieve lasting health and wellness.

When we simply can’t endure the deprivation any longer, we go right back to eating the way we were eating, only to feel we have somehow failed because of a lack of willpower or compliance. These emotions often encourage self-soothing behaviors and, if we typically use food as our drug of choice, we’re looking at an ongoing cycle of mental, physical and emotional upset that could largely be avoided by changing the choices we make and the way we look at food.

Not only does this pattern chip away at our confidence and self-esteem, it keeps us on a rollercoaster ride of blood sugar, mood and weight fluctuations. It lays the groundwork for insulin resistance (a pre-curser to diabetes) and other chronic illnesses while keeping us frustrated, discouraged and exhausted. It impacts our digestive health, our adrenal glands, fertility, our skin, hair, immune system, sleep, our ability to heal and so much more.

Now, before you get frustrated with yourself and think that your current eating behavior is simply the result of laziness or bad habits, give yourself a break. For many, this eating pattern causes intense cravings, so your desire for these high sugar, empty food feels almost drug like. The sense of temporary numbing and calm you feel after overloading yourself with these foods floods your body with hormones and chemicals, which offer temporary relief-similar to a drug like state. Unfortunately, eating this way only further depletes and desensitizes your body; making it more and more difficult to achieve a healthy hormonal balance, taste sensitivity and sense of freedom as well as preventing your body from achieving a natural, healthy weight.

Can this be changed so you feel a sense of peace and calm around food? Can food be used to nourish your body and mind without fear? Can you change eating behaviors that have left you overweight, undernourished and frustrated for years, even decades? Of course! It starts with awareness and then a plan.

Debi Silber, MS, RD, WHC, FDN The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for Debi’s deep dive video training series including “The 8 Habits of the Healthy, Happy and Successful”, her proven “One More” strategy, receive your own Lifestyle Success Tracker™ and so much more!


Professional of the Month:

Patrice Ann Weil (Patti)
Health & PE Teacher and Ironman Competitor

As schools are opening across the country, Rofami Inc. wanted to honor not only a Teacher, but a Phenomenal & Inspirational Athlete.

Patti Weil is an inspiration to her current & former students, colleagues, fellow triathlete competitors. members of her community, and other athletes around the world. We are honored to share with you Patti's accomplishments and how she used her athletic abilities to race for a very special cause (to benefit the 26 people who were senselessly killed, 6 adults and 20 children on Dec. 14th, 2012, in Newton, CT).

Education:
BS Springfield College, MA 1980
MS Queens College, NY 1986

Employment:
1980-present
Health & PE Teacher at Cavallini Middle School, Upper Saddle River, NJ

Responsibilities include:
Athletic Director, District Director of Physical Education, Girl’s Basketball Coach, Boy’s Soccer Coach, Student Council Advisor

Ironman Triathlons
• 1988 Hawaii World Championship
• 1991 Hawaii World Championship
• 1994 Canada
• 2007 Coeur D’Alene
• 2008-9 Arizona
• 2012-NYC US Championship
• 2013-Louisville (Finished 2nd in the women’s 55-59 AG)

* did not compete from 1995-2005 due to injuries sustained after
being hit by a car on bike

Other Triathlon Highlights:
2007, 2009 1st female overall Quakerman ½ Ironman Triathlon
2010 2nd “ “ Sebagoman Olympic Triathlon
5th “ “ Toughman ½ Ironman Triathlon
9th 50-54 age group 70.3 World championships
2011 Qualified for Team USA at National Age Group Championships
50-54 age group

What I love about triathlon is it is very humbling, and it is so hard get it all right. Most triathletes appreciate how hard it is to have a great day, and are ready to congratulate and encourage each other on race day.

It’s about experiences, and anything more than that is a bonus. I love to train, race and place well, but it is more about the process than the result.

Catherine Violet Hubbard Animal Sanctuary My inspiration during the Louisville Ironman came from knowing I was racing for a cause. 26 people who were senselessly killed, 6 adults and 20 children on Dec. 14th, 2012, in Newton, CT. Catherine was 6 years old, loved all animals, and dreamed of having her own animal shelter someday. With the help of the Animal Center in Newton, Matt and Jenny Hubbard are trying to make Catherine’s dream come true. All the victims will be honored in a special way, helping the town of Newtown heal.

I am honored to be part of this wonderful project, and thought about each victim during the 26.3 mile run.


Workout of the Month:

Hotel Room Workout:
15 Minute Interval with a Resistance Band

By Dana Lee at RealFit.tv

 

I'm psyched to bring you my first hotel room workout. I travel a decent amount & I have to say, most hotel gyms are pretty lame, so I usually workout outside or in my room with little or no equipment at all. A resistance tube is awesome for building strength & toning up and is super easy to travel with - it's light & compact, can be rolled up & tucked away in the corner of your suitcase very easily. They come in different strengths, so boys, don't let this workout tool fool you.

I called down to the front desk of my hotel & they brought me one :-) So, this will be the first of more resistance tube & travel workouts to come.

You don't need to be traveling to follow along to this one. Do it at home too!

Grab your water & a towel (I lay out a towel on the floor for this one) & let's go! (shoes optional)

45/15
1) Push up with jump in (knee tuck or pike)
2) Low Back Lunge + Bicep Curl (R)
3) Side Lunge + Row (R)
4) Low Back Lunge + Bicep Curl (L)
5) Side Lunge + Row (L)

x3 (No Rest) = 15 minutes

Check out the RealFit.tv Website for more great videos


Kids Health & Fitness:

10 TIPS TO GETTING & STAYING ACTIVE DURING THE SCHOOL YEAR
by Shae Gawlak

1. If possible, walk to school
2. During recess or lunch breaks walk around the school yard if not participating in an activity
3. Count your steps every day…your goal should be 10,000 per day
4. Start a walking club with your friends
5. Join an after-school sports or fitness activity
6. While watching tv; during commercials do push-ups, sit-ups and jumping jacks every day
7. Help do yard work that increases your heart rate; like mow the lawn, rake leaves, shovel snow, wash the car
8. Vacuum the entire house
9. If you have stairs at home or school, skip a step when walking up them
10. DRINK PLENTY OF WATER! For every pound you weigh you need a minimum of that in ounces divided by two (example: 120lbs divided by 2 = 60…means a MINIMUM of 60oz of water every day)

“Kid’s Fitness Charity Fighting Childhood Obesity” "Hi...I'm the Founder & CEO of Fit to be Kids, a non-profit organization FIGHTING to BEAT childhood obesity! We are raising funds to keep our programs accessible to the ones who need it most; children just like Isiaah. Isiaah is a 7 year old boy who was diagnosed with DIABETES when he we 6 & ASTHMA when he was 4. Six weeks ago, when he joined our program, he weighed 160 pounds! Today he has lost more than 14 pounds and is on his way to becoming a healthier little boy! Your tax deductible donation will help us with new equipment, a passenger vehicle & computer software so we can collect VALUABLE health data from these kiddos to continue to allow them to thrive & become healthier through the guidance of our professional team of volunteers! PLEASE SUPPORT OUR CAUSE! www.fit2bekids.com We need your help so we can continue to help Isiaah!!!!"—
Thank you, Coach Shae http://www.gofundme.com/fitnFUN


Recipe of the Month:

Torta with Black Bean Puree, Roasted Crimini Mushrooms, and Chipotle Mayonnaise

(Yield: 6 Sandwiches / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)

Ingredients

Beans
Black beans 2 cups
Onion, peeled and diced fine 1 ea.
Canola oil 2 Tbsp.
Garlic, roasted 10 cloves
Epazote, chopped 3 Tbsp.
Bay leaf 1 ea.

Mushrooms
Crimini mushrooms, stemmed 1 lb. thinly sliced
Extra virgin olive oil 3 Tbsp.
Garlic cloves, minced 2 ea.
Thyme leaves 2 tsp.
Kosher salt and black pepper to taste

Sandwich
Bolillo rolls, or crusty French bread 6 ea.
Chipotle mayonnaise (recipe here) ½ cup
Avocado, peeled and sliced 2 ea.
White onion, sliced thin 1 ea.
Pickled jalapenos, sliced ½ cup

Method
1. For the beans: Soak the 2 cups of black beans in cold water overnight. Drain the beans and discard the water; rinse with cold water and set aside. Sauté the onions in a small pot with the canola oil until lightly colored. Add the roasted garlic and mash the cloves with a wooden spoon while cooking over low heat. Add the epazote, drained black beans, bay leaf and enough water to cover by about 2-inches. Bring to a simmer and cook until the beans are soft, about 60 minutes. Drain off any excess liquid, then mash the beans with the spoon until most of the beans are broken up. Remove and cool.

2. For the mushrooms: In a large sauté pan over medium heat, add the olive oil and sliced mushrooms and season with the minced garlic, thyme, and ½ tsp. of kosher salt. Sauté for 8-10 minutes or until the mushrooms are soft and most of their liquid has evaporated. Remove from the heat and cool.

3. To assemble the torta: Cut the bread in half and spread ¼ cup of black bean spread on the bottom side. Spread 2 Tbsp. chipotle mayonnaise on the top half. Lay a few slices of avocado on the black bean spread, then top with a few slices of white onion, about 2 T. sliced pickled jalapenos, then ¼ cup of mushrooms. Top and serve.

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:

Biomechanical Effects of Poor Sitting Posture
By Keith Chittenden MS, CSCS, PES, CES, ITCA, NASM-CPT

Poor sitting posture is a common problem in today’s society. The average person spends a large amount of time on a daily basis seated in front of a computer due to occupational duties. Over a prolonged period of time the muscles of the lumbar spine, thoracic spine & cervical spine become adapted to this awkward position and develop alteration in static length-tension tissue relations.

One common postural deviation to poor sitting posture is known as forward head posture2. Forward head posture is formed by the flattening of the lower cervical spine (C3-C7) and the skull is in a position of extension1. This altered structural position can cause changes in the length tension relationship of the muscles of the spine such as a weakening of the multifidus muscle, the lower trapezium, and the erector spinae2 1. Muscles that are usually tight are the upper trapezium, the deep cervical neck flexors and the scalene muscles1. These alterations of the muscles can cause headaches, decrease in local muscle function of spinal stability resulting in cervical and lumber disk derangements (including intervertebral disc posterior directed bulge and herniations) 1 3. Forward posture can also affect the upper extremity which causes rounded shoulders, tight pectorals, lengthened and weakened back muscles such as the latissimus dorsi and the erector spine1. Due to the tightness in pectoral muscles the position of the shoulders becomes adapted into the position of internal rotation because the humerus in the glenoid fossa of the shoulder is deviated from its normal resting position. This altered position can cause the humerus to be out of static alignment and can cause decreased space for tendons such as the supraspinatus muscle of the rotator cuff to operate efficiently. This decreased space of the suprahumeral joint can cause functional disorders such as shoulder bursitis and rotator cuff impingement upon shoulder movements such as shoulder flexion and abduction2.

During prolonged slump sitting, the deep back muscles such as the multifidus and internal oblique will atrophy and lose their cross sectional area causing weakening of the back and dysfunction of facet joints 3. As a result, the superficial muscles of the back become tight and reduce spinal stability. This could cause increased thoracic extension (kyphosis) and increase lumbar extension (excessive lordosis) which could lead to anterior pelvic tilt as the Psoas muscle can become functionally shortened3. Anterior pelvic tilt can weakening muscles such as the rectus abdominal, gluteus maximus and shorten the lumbar erector spinae4. Anterior pelvic tilt can limit the flexibility and mobility of the hip extensors (gluteus maximus) and hip external rotators (piriformis muscle) decreasing functional range of motion at the hip joint 4.

Fortunately there is something that can be done to prevent all of these conditions from occurring. With the appropriate exercise program and supervision from a certified corrective exercise specialist, a person can avoid these biomechanical problems. A person can start by correcting their sitting posture. Using ergonomic proper positing, a person that works in front of a computer all day can avoid temporal headaches and neck pain. Proper ergonomic posture includes feet flat on the floor, knees bent at 90 degrees and facing straight, buttocks all the way back on the seat and lower back supported on back rest, elbows placed on the armrests resting firmly against the torso of the body, shoulders down and back (shoulder blades retracted), chin tucked in, & eyes looking slightly above the horizon (you may need to adjust the screen so that you can position your view slightly above a 180 degree line of sight). This is an example of proper biomechanics to reduce the incidents of poor posture.

References:
1. Makofsky Howard W. Lumbar Spine; Spinal Manual Therapy pp. 237, 131-136 Slack Incorporated, NJ Copyright 2003
2. Tyson, Alan Watch your Posture Strength and Conditioning Journal Volume 24 Number 6 pp.57-58 December 2002
3.Bar Karen P MD, Griggs Miriam MD FAAPMR PT, Cadby Todd MS PT ATC; Lumber Stabilization Core Concepts and Current Literature, Part 1 American Journal of Physical Medicine Rehabilitation Volume 84, Number 6 June 2005
4.Waryasz, Gregory R MD, CSCS Exercise Strategies to Prevent the Development of the Anterior Pelvic Tilt: Implications for Possible Prevention of Sports Hernias and Osteitis Pubis Strength & Conditioning Journal Volume 32 Issue 4 pp 56-65 August 2010


Health & Fitness Business:

Budget Your Way to Extra Savings
Submitted by: Frank Rotella (Financial Advisor with LPL Financial)

Investing a few hours to create and maintain a household budget may be the key to identifying opportunities to save more for the future, including for long-term goals such as retirement. Yet it's surprising how few households take the time to commit to a budget. Many financial experts recommend making time for this task, which could pay dividends down the road.

Get a Grip on Your Money
Finding the extra money to save is not always easy. The good news is that many families realize they spend money on nonessentials -- such as eating out and specialty coffees. These are expenses that can often be reduced with the aid of a budget. A budget may also help you reduce large expenses to make room for savings. For example, if your transportation costs are considerable because of a long commute to work, look into carpooling with a colleague or working at home periodically.

Budget Basics
The first step is to understand and summarize your various sources of income, which may include earnings from a job, alimony, real estate income, and income or dividends from investments. Next, determine how you spend your money. Start by tracking your spending for a month. Gather bills and receipts and don't forget things like an occasional splurge on new shoes or a cup of coffee.
You may want to group expenses into the following categories:
• Fixed committed expenses, such as mortgage, loan, and insurance payments that are the same from month to month.
• Other committed expenses, which are things you can't live without, such as food and clothing.
• Luxury expenses, which are things you like but don't necessarily need.
You can tally your income and expenses in writing if you prefer. Or consider trying one of the many online budgeting programs to help get you started.

At the end of each month, see how your actual spending stacks up against your budget and how much income is left over. When looking for places to cut additional costs, start with luxury expenses, followed by other committed expenses.

Budgeting will initially require some extra work and organization. But a little extra effort now can go a long way toward helping you pursue your financial goals.

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)

Source/Disclaimer:
© 2012 S&P Capital IQ Financial Communications. All rights reserved.


Did You Know?

The Easy Plant-Based Diet (it’s not vegan)
Try one diet that really works.
by Jami Kiffel-Alcheh (Clean Plates)

We’re not big on the word “diet”…but we can get behind a plan that actually fits everyone, is easy, and works. It’s called “plant-based” because it’s heavy on veggies, but it doesn’t have to be vegetarian or vegan. People find they lose lots of weight with little effort. Plus you’ll never get tired of it! Don’t believe us? Just try our simple instructions. Start with an 8-10? plate.

1. Make this split. Mentally divide your plate. One half is going to be all vegetables—the gold standard is organic, locally grown and seasonal. Again, you don’t have to go vegan or vegetarian (unless you want to). But experts across the board agree that eating more vegetables can give you a slimmer waistline and a longer life.

2. Grab a grain. Fill one-quarter of your plate with a nutrient-rich, fiber-filled whole grain such as brown rice, quinoa, hulled barley or another minimally processed carbohydrate. Limit white, processed carbs such as regular pasta or white bread.

3. Pick a protein. Complete the last quarter of your plate with the highest-quality protein you can afford. If it’s animal-sourced, aim for grass-fed, organic, hormone-free (or wild caught or good-quality fish). If it’s vegetarian, consider organic tempeh, beans or lentils.

4. Get a variety. Try to include a wide variety of colors and flavors. Every vegetable’s color signifies a different nutrient, and they all have their own health advantages. Also change up the starches and proteins, and use lots of herbs and spices to ensure your meals never taste ho-hum.

5. Snack well. Aim to minimize processed, artificial foods as much as possible—they tend to contain too much low-quality fat, sugar, salt and chemicals. Fruit, fresh-pressed juices (especially green), nuts and seeds all make great snacks. Especially if your protein in #3 is vegetarian, make sure you’re eating nuts to get good-quality fat. (Fat-phobic? Check out this story about the good fats you need!)

6. Drink up. Sometimes, we think we’re hungry when we’re actually thirsty; drink plenty of water. If you prefer juice, try pressing your own; if you’re having bottled juice, try mixing it with water. As for sodas, most are best avoided, but juice-sweetened options can be an occasional treat.

7. Take a break. We use the 80/20 rule: 80% of the time, stick to your healthy diet. The rest of the time, give yourself a break. We’re only human.

Visit the Clean Plates Website: http://www.cleanplates.com/


QUESTION & ANSWER:

QUESTION & ANSWER:
Are you causing Metabolic Damage?

Answered by:
Spencer Aiken CSCS (President, TrueFitness)

Watch Spencer's video about metabolic damage.....

 


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