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January 2014 Issue

 


Fitness Article:

Making New Year’s Resolutions Stick this Year!
by: Kristin McGees

In the New Year, many people start out with a bang and it explodes after 2 weeks! It’s better to start out with baby steps and things that are manageable, reasonable and sustainable. There’s no way you can completely change your lifestyle overnight, nor is it any fun. I tell my clients to lose their “all or nothing” mentality, think positively, set specific goals, think short term to achieve long term, and reward yourself along the way.

You don’t have to spend hours at the gym you don’t have to starve yourself. The goal is to start adding positive habits and reinforcements along the way. Always state the positive; “I will incorporate more fruits and vegetables in to my diet in 2014? instead of “I’m never eating candy again.” Chances are the more fruits and veggies you eat, the less room for junk food. “I love the way my body feels when I move more” as opposed to “I hate my fat thighs, I have to workout more”. Positive thinking will go along way in reaching and keeping your goals. If you realize it’s about incorporating small healthy steps, then you won’t have the tendency to swing to one extreme or the other.

Set goals that are super specific. When you make a grocery list for dinner, you have set items on your list. You don’t just say, “I’m going grocery shopping”. You make a list: I need to get tomato sauce, garlic, whole wheat pasta, broccoli rabe, olive oil and fresh turkey meatballs. If you set a goal it has to be that specific. I’m going to do 10 push ups on Monday first thing in the morning at 645am when my alarm goes off before my shower. I’m going to meet my friend Beth for a walk on Wednesday at 12 during my lunch break. I’m going to do yoga class at 10am at the Y on Sunday. The more clear each plan is, the more likely you will execute it.

Think short term not long term; but also look at the big picture. Short term–I’m going to focus on meditating for five minutes each day at four pm by setting my timer on my IPhone for the month of January. Each month I will increase my meditation time one minute; and by the end of the year, I will be able to sit for sixteen minutes of mediation every day. In five years I will have reduced my stress levels considerably, have better skin to show for it, lower cortisol levels, better sleep, a smarter mind and a calmer disposition.

Reward yourself along the way. Every week or two take account of what you are accomplishing. Post your little victories on Facebook or Twitter. Let your spouse, family or friends know what you’re doing so you have someone to share the good news with and to encourage you to keep going. Schedule a massage, manicure, healthy dinner out, movie or something you enjoy each week.

Always remind yourself you’re setting a lifestyle pattern that will keep you happy and healthy for the rest of your life. If one day you feel like you’ve fallen off the path, it’s only one day in the whole scheme of things. Chances are, the more you incorporate healthy habits, the more likely you are to stick with them. You’ll feel better, have more energy, look better, be happier and you’ll live up to your full potential each and every day.

HAPPY 2014!

Visit Kristin McGee's Website:


Health Article:

Restaurant Tips and Tricks
By: Debi Silber, MS, RD, WHC, FDN The Mojo Coach®

While traveling often involves a change in our usual eating and exercise routine, one of the greatest reasons why we put on “travel pounds” is due to how we’re ordering our food and what we’re eating at different restaurants while away. Is there a simple way to navigate a restaurant menu? All it takes is a little education and as usual…a plan.

Let’s start with a short lesson in menu reading. Certain words indicate a food choice is healthy and lean while other words indicate a food is loaded in fat, sugar and calories. What are some healthy menu words to look for when menu reading? Terms like baked, broiled, steamed, grilled, roasted, seasoned, poached, seared and red sauce usually imply that the food is cooked with less fat. While these foods may still contain added fat in the form of oil, butter and cream there is at least the potential for a leaner entrée when ordering foods with these descriptions.
So if those are some of the words that indicate a leaner choice, what would be some menu words to watch out for? Words like fried, breaded, battered, crispy, cheesy, buttery, creamy, sautéed, stuffed and white sauce are just a few. Descriptions like these indicate the food is high in fat and calories so if you’re choosing to order foods with these descriptions, use your discretion and limit your portions.

Now that you know some healthy and “red flag” words, what are some tips to use when ordering your meal? Here are a few ideas.

• For a lighter meal one option can be to order an appetizer (as long as it’s a healthy one) with a salad or two healthy appetizers instead of a high fat/calorie entrée.
• You can start with a clear-based soup or salad versus a cream based soup.
• You can ask that the bread basked not be put down on the table. If that’s not an option, make a rule about how much you’ll have before you go and stick to it!
• At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.
• You can portion off half of the entrée and share it or pack it up for another meal.
• You can use the opportunity to enjoy what the restaurant is known for; enjoying a small portion of those foods which are unique, interesting and symbolic of that restaurant while avoiding ordinary foods that you can have anywhere.
• You can substitute fruit, salad or steamed vegetables in place of high fat side dishes
• You can use condiments like ketchup, mustard, vinegar, lemon and salsa versus butter, sour cream, cheese or creamy sauces
• You can ask for foods “dry” or with sauces on the side.
• You can use the “fork trick” for your salad. Some of us have the best of intentions when ordering salad with a high fat dressing on the side yet by the end of the meal, they find they’ve used up most of the dressing. I always encourage using a salad dressing you love because salad is too important of a food to be turned off to by a poor tasting dressing. With the “fork trick” you can have a dressing that’s loaded without the damage! Here’s what you do: Instead of piercing the salad first then dipping it into the dressing try it in reverse! Dip the fork in the dressing first…then pierce the salad. You’ll still get the flavor you love without using nearly as much as if you did it the other way. I do this daily with my favorite salad dressing and one of the most high fat salad dressings there is-Thousand Island… and it’s worked for years!
So now that we’ve covered a few words to watch out for and some healthy ways to order, what are some behaviors to try so you can enjoy your meal guilt and weight gain free?
• With food still left on your plate, you can casually add some salt, pepper or other seasoning that would make the entrée less appealing to you.
• You can put your napkin on the plate indicating (even if it’s only to yourself) that you’re done.
• You can say something like “Wow that was great, I’m stuffed.” Making a public declaration like that or another you’re comfortable with may make you think twice about digging back in once again.
• You can push your plate out of reach.
• You can put the opposite ends of your utensils onto the plate. Now they’re unpleasant to pick up.
• You can pay attention to things like:
-The flavor, texture and aroma the food was designed to give.
-The atmosphere and ambience of the restaurant.
-The conversations and connections with those you’re with.
Being more mindful of your surroundings will help you feel more satisfied with less food.
• When drinking alcohol, you can pre plan the amount you’ll have and stick to it! Remember, if you “fail to plan, then plan to fail!”
• You can slow down! Put your fork down between bites, drink plenty of water to help pace yourself and enjoy heaping conversations versus heaping portions of food!
One of the main reasons women don’t order foods healthfully is because they don’t want to inconvenience the waiter/waitress or bring attention to themselves. Remember, chances are the restaurant staff has heard your requests before. Also, if you don’t order a meal the way you’d like, the only person you’re really inconveniencing is yourself because you won’t feel proud of the choices you’ve made as well as the way those choices make your body look and feel.
Restaurant ordering doesn’t have to be a daunting and confusing task. It can be simple, delicious and enjoyable with some education and a few smart choices. Enjoy!

Debi Silber, MS, RD, WHC, FDN The Mojo Coach®, founder of http://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:

Dr. Ann Forte
(Chiropractor & Owner of Total Health Chiropractic)

Dr. Ann Forte's mission is to provide natural health care through chiropractic adjustments and nutritional counseling, for the purpose of creating a healthy, well balanced and properly nourished patient. Therefore allowing sick people to get well and keeping well people from getting sick thus creating a healthy and happy community.

Professional Affiliations: NY Chiropractic Council-1989-present Member,1989-1993 -Executive Board Member-1989-1993-Editor of Newsletter (dates),International Chiropractic Association-1994 present-Member,2006-2008-F & C Nutritional Seminar-Coordinator & Instructor

2008 to present-CRA Wellness Educator,1989 to present-Private Practice: Total Health Chiropractic

Education: May 1983-University of New Hampshire-Bachelor of Arts – Zoology, December 1989- New York Chiropractic-College Doctor of Chiropractic, June 1992- Parker College of Chiropractic Certification for Contact Reflex Analysis (CRA), April 2007- Recertification of CRA

Professional Honors:1987- Distinguished Service Award - New York Chiropractic College-Outstanding professional participation,1987-Who’s Who in American Colleges and Universities, 1989-1990-Distinguished Service Award New York Chiropractic College,1989 Certified National Board of Examiners NY,1989 Certified National Board of Examiners NJ,1992 Distinguished service award-NY Chiropractic Council

Community Honors: 1998 Distinguished Service Award Mineola Chamber of Commerce,2000 Mayors Trophy Award,2004 Sandy Byrne Award ,2010-May W Newburger Woman’s Role of Honor

Community: East Meadow Soccer Club- Member- 2007-Treasurer of EM Sparks Soccer Team, Mineola County Seat Kiwanis-Member – 1990,Board of Directors,Mineola Chamber of Commerce-Member – 1990,Mineola Athletic Association Member-1998,Executive Board – Medical Director ,Coach& Treasurer, Mineola PTA 1998-Present Member

Corpus Christi RC Church1990-1992 Catechist & Bereavement Committee, St Aiden’s Church 2004-present Catechist,Greater Long Island Running Club-Member,New Hyde Park Runners Club Member

Visit Dr. Ann's Website: http://www.drannforte.com/


Workout of the Month:

Yoga for Weight Loss | Total Body Stretch Workout

By Sean Vigue

 

Sean Vigue is a certified Pilates, Yoga, Spinning, Nutrition, and Personal Training instructor (over 5000 classes taught), winner 'Best Male Workout' (Pilates for Men) by Pilates Style magazine, Master Core Specialist, TV and Film star, and professional singer/actor having appeared in over 70 opera, musical theater, and non-musical productions.

FACEBOOK: http://www.facebook.com/seanvigue
TWITTER: http://www.twitter.com/seanviguefit
WEBSITE: http://www.seanviguefitness.com
BLOG: http://www.seanviguefitness.com/blog


Kids Health & Fitness:

Many Health Benefits of Regular Exercise
by: Ryan Krane, MS, CPT, PES, CES ( The Krane Training Method ™)

There are many health benefits to regular exercise and physical activity in our society today. Physically fit individuals experience fewer symptoms of depression, anger, and stress than those exercising infrequently or not at all (Stroth, Hille, Spitzer, & Reinhardt, 2009). Exercise all also boosts blood flow to the brain and helps it receive nutrients and oxygen. The better physical condition an individual is in, the faster one’s brain waves fire to think and react quickly. Additionally, increased physical activity is associated with lower risks of blood pressure (Burns, Hnin, & Thuy, 2012). Therefore, to avoid these adverse health issues regular exercise is essential to keep the body and mind healthy.

With the vast variety in exercise selection there are many options for individuals to choose from when deciding what form of exercise to do. For an individual in their late 20’s and early 30’s I would select cardiovascular training. People in this age range are typically in high stress jobs and need an outlet to eliminate their stress. Evidence suggests that aerobic training does reduce cardiovascular reactivity to psychological stress (Spalding, Lyon, Steel, & Hatfield, 2004). As a result of their cardio training, these individuals would have lowered stress levels enabling to be more productive at work. Additionally, it is recommended for these adults to participate in at least 150 minutes of moderate-intensity cardiovascular activity each week (O’Donovan, Blazevich, Boreham, Cooper, Crank, Ekelund, & Stamatakis, 2010). By performing cardiovascular training regularly these individuals will have optimal heart health and reduced stress.

For an elder individual cleared for regular exercise I would suggest resistance training. Resistance training has been found to increase muscle strength and endurance in elders (Fahlman, McNevin, Boardley, Morgan, & Topp, 2011). Many of these individuals have frail bones and being on a structured resistance training program will prevent them from future problems such as osteoporosis. Research has shown that older adults can increase their strength and functional abilities through progressive resistance training (Cyarto, Brown, Marshall, & Trost, 2008). Thus, resistance training is essential for the elder population. Additionally, resistance training is vital for the elder population to prevent falls and accidents. Reduced muscle strength and deficits in static and dynamic posture are significant risk factors for falls in old age (Granacher, Zahner, & Gollhofer, 2008). Thus to reduce the risk of falling, elderly individuals need to be participate in some form of resistance training to prevent accidents and to keep their bones strong.

Regular exercise is essential to living a healthy and stress free lifestyle. With the assortment of exercise choices available today there are many options for people to choose their preferred exercise type. For people in their late 20’s and early 30’s cardiovascular training is an excellent choice as it relieves stress. Elders receive numerous benefits from resistance training, which will prevent them from harmful accidents and or injuries.

The Krane Training Method ™
Visit Ryan's website http://www.RyanKrane.com

Read Ryan's Newsletter: http://www.ryankrane.com/newsletter.php

References:
1. Burns, S. F., Hnin Hnin, O., & Anh Thanh Thuy, T. (2012). Effect of Sprint Interval Exercise on Postexercise Metabolism and Blood Pressure in Adolescents. International Journal Of Sport Nutrition & Exercise Metabolism, 22(1), 47-54.

2. Cyarto, E. V., Brown, W. J., Marshall, A. L., & Trost, S. G. (2008). Comparison of the Effects of a Home-Based and Group-Based Resistance Training Program on Functional Ability in Older Adults. American Journal Of Health Promotion, 23(1), 13-17.

3. Fahlman, M. M., McNevin, N., Boardley, D., Morgan, A., & Topp, R. (2011). Effects of Resistance Training on Functional Ability in Elderly Individuals. American Journal Of Health Promotion, 25(4), 237-243.

4. Granacher, U., Zahner, L., & Gollhofer, A. (2008). Strength, power, and postural control in seniors: Considerations for functional adaptations and for fall prevention. European Journal Of Sport Science, 8(6), 325-340.

5. O'Donovan, G., Blazevich, A. J., Boreham, C., Cooper, A. R., Crank, H., Ekelund, U., & ... Stamatakis, E. (2010). The ABC of Physical Activity for Health: A consensus statement from the British Association of Sport and Exercise Sciences. Journal Of Sports Sciences, 28(6), 573-591.

6. Spalding, T. W., Lyon, L. A., Steel, D. H., & Hatfield, B. D. (2004). Aerobic exercise training and cardiovascular reactivity to psychological stress in sedentary young normotensive men and women. Psychophysiology, 41(4), 552-562.

7. Stroth, S., Hille, K., Spitzer, M., & Reinhardt, R. (2009). Aerobic endurance exercise benefits memory and affect in young adults. Neuropsychological Rehabilitation, 19(2), 223-243.


Recipe of the Month:

Chilled Blueberry Soup with Lemon Sorbet

(Yield: 4 Portions / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)

Ingredients

Sauvignon Blanc - 1 cup
Simple syrup - 1 cup
Honey - 3 Tbsp.
Balsamic vinegar - 1 Tbsp.
Lemon zest - 2 tsp.
Kosher salt - ½ tsp.
Blueberries, frozen - 3 cups
Vanilla extract - ½ tsp.

Blueberries, fresh for garnish
Mint sprig for garnish

Method

1.Make the blueberry base: Combine the wine, simple syrup, honey, balsamic vinegar, lemon zest, and salt in a small saucepan and bring to a boil. Add the frozen blueberries, reduce heat and simmer for 5 minutes, whisking to break up the blueberries. Remove from heat and cool slightly.

2.Place in a blender and puree until very smooth. Strain through a fine mesh sieve lined with cheesecloth, pushing the solids with the back of a small ladle.

3.Add the vanilla extract and stir to combine. Chill completely.

4.For the soup: Ladle ½ cup of the chilled soup into a cold bowl and add a scoop of sorbet (recipe here). Garnish with a few blueberries and a mint sprig.

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:

Enjoy the Holidays without the Guilt.
By Frank Gigante (GYMFACE NATURAL PRO SPONSORED ATHLETE / TRAINER)

As we are in the midst of the holiday season, people seem to get more concerned with their eating habits and all of the great holiday treats and meals that often accompany this season. Just observe and listen during this season and one can hear so many “strategies” to deal with holiday eating. Some people starve themselves all day so that they can eat at a holiday party later in the day. Others do hours of cardio right before so they can eat guilt –free later in the day. Still others use the New Year as their cut off point and “time to get serious” which somehow serves as an excuse to eat anything and everything throughout the holiday season. All of these approaches are flawed and doomed for failure. They are simply a means to justify poor choices or bad habits, most of which probably don’t need to be justified anyway.

As with anything, it is the sum of all the parts that will determine success. If someone is already eating fairly healthy and exercising then, sitting down to enjoy holiday meals and desserts is really not something to be stressed over, justified, or seen as something to be deprived of or avoided. Enjoy the meal, the company, and the many moments which come with this season. There is no reason not to because when looking at the larger picture, these meals are in the minority and any negative impact isn’t really that great.

However, for many people, their health and fitness habits are not at all that consistent to begin with and so the thought of holiday meals sends shivers down their spine and pounds to their waist at such a thought. Again, the more healthy choices one can make on a daily basis, the less the negative impact when enjoying holiday meals and parties.

Here a few tips and strategies to better prepare for and survive the holiday season:

1. Keep up with your regular fitness and training plans throughout the season. This may be difficult at times with holiday and family celebrations and events, but as much as possible work to reschedule or shift workouts around to keep up with your routine.

***Keep in mind at times it is just not possible to move a workout and so you may need to skip one. Do not beat yourself up because of it. Do your best and move on. One workout will neither, make or break you.

2. Stick to eating smaller meals throughout the day each day. 5-6 smaller meals will keep the body supplied with both energy and nutrients and also stem off hunger cravings which often lead to overeating.

3. Drink plenty of water.

4. At a party, choose your foods wisely. Often times, one can find healthy and tasty choices. When it comes to appetizers and such, look for a veggie tray, or some nuts to take in some protein and healthy fats. Salads are also healthy parts of a meal – just go easy on the salad dressings.

5. Eat a meal before you go to the party. Not a huge meal, but one of your regularly scheduled meals. This will serve to keep you from starving and wanting to devour everything you see as soon as you arrive.

6. Portion control is key, so enjoy the meal without the guilt. Having a delicious and tasty meal is ok. Pay attention to your portion sizes and don’t overdo it.

Other than that, Enjoy the Holiday Season!

Visit the Gymface website: http://www.gymface.com


Health & Fitness Business:

Commercial Real Estate Tips for Health & Fitness Business Owners.
by: Chris Calabrese

Any brick and mortar business should be concerned with the real estate they occupy. As a real estate professional I’d like to give the readers of the Rofami Inc. newsletter a couple of tips to consider when leasing their business space.

 

1. Location , Location, Location. Location is critical to any business. You want to make sure your business is in a high-traffic area that caters to your demographics.

2. Always check with the municipality to see if they have restrictions on business activity and storefront designs. Some municipalities may limit your window designs and storefront displays. This could hind your marketing objectives.

3. Make sure the building and space meet the needs of your business and your customers. Sometimes major renovations are necessary to conform to municipal codes and should be avoided if the costs outweigh the benefits.

4. Clauses in your contract are critical to the success of your business. Make sure you have the proper clauses in your contract: ones that prevent competitors from leasing space within your building, sub –lease clauses, and co-tenancy clauses.

5. Make sure the terms of the lease are appropriate for your business and that renewal options are clearly stated.

6. Identify the expenses that the landlord is responsible to pay and the expenses that the tenant must pay. Is the lease a triple net lease or not?

7. Always have an attorney review your contract to make sure you understand all of the contract features.

8. Since commercial leases can be complex, it is always recommended that you consult with a real estate professional to help you not only locate the appropriate property but to also help you in the negotiating process.

Hopefully these tips will help you in the process of deciding which property is appropriate for your business.

Visit Chris Calabrese’s website: http://www.realtynetworkelite.com


Did You Know?

Booty Building with Spencer Aiken of TrueFitness
by: Spencer Aiken CSCS

Get back on track after the holiday season. Check out these four great exercises that will help you busild your booty.

- Elevated Lunges
- Hip Raises witha Kettlebell and Bosu
- Single Leg Hip Raises
- Romanian Deadlift

Visit Spencer's Website: http://spenceraiken.com/


QUESTION & ANSWER:

QUESTION & ANSWER:
What will be new with the Rofami Inc. Health & Wellness Newsletter in 2014?

Answered by: Frank Rotella (Rofami Inc.)

Rofami Inc. has big plans for 2014. We are in the process of not only updating our website, but we are also planning to update our Newsletter. We want to post articles, info, and videos about topics that interest our readers. We will send out email requesting topics that our loyal readers want to learn about. This will make our newsletter more interactive.

We also plan to incorporate more education resources and services into our newsletter and website.

We are looking forward to a great 2014 and with your support we can achieve great things. Our company is your company. Together we can build our brand and help the world become a happier and healthier place.

Happy New Yoear and thank you for your support.


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