New Year’s Resolutions Stick this Year! by: Kristin McGees
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.
Visit Kristin McGee's Website:
Tips and Tricks
By: Debi Silber, MS, RD, WHC, FDN The Mojo Coach®
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
• 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.
of the Month:
Dr. Ann Forte (Chiropractor & Owner of Total Health
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.
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
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
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
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
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.
Health Benefits of Regular Exercise by: Ryan Krane, MS, CPT, PES, CES ( The
Krane Training Method ™)
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.
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,
(Recipe provided by The Culinary Institute
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
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.
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)
the Holidays without the Guilt.
By Frank Gigante (GYMFACE NATURAL PRO SPONSORED ATHLETE / TRAINER)
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
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
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
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
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
QUESTION & ANSWER:
What will be new with the Rofami Inc. Health & Wellness Newsletter
Answered by: Frank Rotella
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.