Health Blog

Remedies to Gas and Bloating

  1. Take a probiotic regularly and eat fermented foods. Intestinal dysbiosis (lacking the right bacteria in your gut) is one of the causes of bloating and gas as well as a main cause for many autoimmune diseases. Make sure to take a good quality probiotic recommended by your healthcare professional. Eating fermented foods is another great easy way to keep our intestinal flora balanced. You will find fermented veggies in glass jars in the fridge at your health food store .They have to be raw and not pasteurized. Don’t get conventional sauerkraut if you see “pasteurized” on the bag. Pasteurization destroys the good bacteria in this food. Start using this amazing healing food by adding one tablespoon a day with your lunch or dinner.
  2. Take digestive enzymes. These improve food breakdown speeding up and facilitating good digestion and absorption. This way the food spends less time in the gut therefore reducing the possibility of fermentation.
  3. Don’t skip meals!
  4. Eat your fruit first, or on its own. Enjoy your favorite fruit before a meal especially if that meal has animal protein in it. Fruits are made of simple sugars which are digested very easily and fast as opposed to complex sugars from whole foods and proteins. If we eat protein first and then fruit, the fruit will be “stuck behind” the proteins that take longer to digest and will start fermenting in your gut. This fermentation process causes gas and bloating.
  5. Eliminate dairy, processed foods and grains. These foods are inflammatory for most humans.
  6. Use activated charcoal before a heavy meal. This is good if you know you will be eating out or at a party. Charcoal will bind to toxins in your gut and improve their elimination. Don’t use every day as it is shown that every day use can cause magnesium deficiency.
  7. Don’t eat when upset or angry. In these situation stress hormones are released as the body is under stress. These hormones are designed for “fight or flight” response and shut down digestion. If food is introduced in the gut at this time the appropriate digestive processes are not activated therefore you will end up with an indigestion, gas and bloating.
  8. Don’t eat while working, watching TV or when being on your phone. We know that appropriate digestive enzymes are released when our brain is just thinking about food and our eyes and nose are watching/smelling food. If we are not mindful at the time we eat and we distract our brain with other tasks, these processes are delayed or arrested which will result in indigestion.
  9. Chew! Digestion starts in the mouth. By chewing our food into small pieces we expose it to the digestive enzymes and stomach acid to be further processed. The smaller the pieces, the better the digestion. Take your time and chew your food at least 30 times before you swallow!
  10. If you are experiencing bloating here are some techniques to use for relief: drink peppermint tea, ginger tea, or fennel tea. Lay on you back with your knees bent for 5-10 minutes. Use a warm compress on your lower abdomen if available.

Running Injury Prevention

Running, as part of your exercise routine, can provide many health benefits!  It decreases the risk of cardiovascular disease/death by 65% at any age, improves joint health, improves body composition and has positive effects on stress management and anxiety. Running is an easy exercise as it does not require specific equipment or being in a specific place, therefore it works with a busy schedule. Starting a running program can be done at any age but is best done under the guidance of a healthcare professional that specializes in running.  Dr. Clauda Tamas, DPT is a Certified Running Injuries Specialist and can help you get started on a running program or help an experienced runner recover and/or prevent injuries from occurring.

In experienced runners, most injuries are due to training errors, others are due to lack of muscular strength or endurance as it specifically relates to running. Experienced runners that are looking to improve performance or rehabilitate an injury as well as novice runners that want to enjoy the benefits of starting a running program while avoiding injuries can benefit from Dr Claudia’s expertise.

Do you want to start a running program but have been told that running was detrimental for your arthritic joints? Recent studies are showing us the opposite. With appropriate mechanical loading, the stress at the articular surfaces can improve joint health if correctly modulated. Dr Claudia can explain to you how this is achieved and guide you through this process in our office.  Those planning to return to running after a back or lower extremity injury can also benefit from the guidance of a healthcare professional specialized in running in order to avoid further injury or re-injury.

Running is an easy exercise for children to enjoy. As our young population spends more and more time with sedentary activities, starting a running program can be an easy way to promote healthy habits at an early age. Our running programs for children are fun and motivating!

Our services for runners include a detailed general musculoskeletal examination, running analysis, running shoe analysis and recommendations, treatment and rehabilitation of injuries or other musculoskeletal injuries. Running protocols are designed and based on the individual examination. While under our supervision the runners will be periodically reassessed and changes will be made if necessary.

Some of the most common running injuries involve the foot, knee and lower back/pelvis. The cause of injury can be identified in our office through a detailed evaluation and treated with specific interventions that target the structures involved. A return to running program is then designed. The program will be individually tailored to progressively load and stimulate the muscles and joints in a healthy way to produce adaptation.

All runners (experienced and beginners) or non-runners that are thinking of starting a running program can benefit from our services. Call for a complimentary new patient consultation.

Healthy Workplace Recognition Awards – 2018

Dr. Vince Sferra, Founder and Clinic Director of Natural Medicine & Rehabilitation,  delivered the opening remarks at the Healthier Somerset’s second Annual “2018 Healthy Workplace Recognition Awards” on Thursday, June 7, 2018 at FairBridge Hotel & Conference Center in Somerset,NJ.  June is National Employee Wellness Month and Healthier Somerset recognizes the healthy workplaces in our community at this event.

During  the opening remarks, Dr. Sferra provided suggestions for becoming a more impactful and inspirational wellness leader for your organization and its wellness culture.  He feels there is no question that becoming a healthier, energized person is a critical factor in being more positive and productive at work and in life. We all know that it is true, yet so many neglect their health, one of the most vital aspects to their lives. In an age when time is such a valuable asset, Workplace Wellness has the potential to support people onto this path in such a profound, time saving way.  Dr. Sferra spoke about the bigger challenge of motivating a workforce to engage in these extremely valuable services and how to inspire your employees to make the time and give the effort in order to realize all the benefits that fitness and wellness have to offer. Incentives and technology can be good initiators, but for ‘staying power’ it will demand a cultural shift to wellness that is cultivated by driven individuals and teams who are passionate about people’s health and well-being.

Dr. Sferra has been in practice and providing health and wellness lectures and screenings in corporate settings in the community since 1986 and is the recipient of the “Spirit of Somerset” award for outstanding contributions to health and wellness in the community.  Natural Medicine and Rehabilitation was among the award recipients for the 2018 Healthy Workplace Awards along with:

Eli Lilly & Company, Ortho Clinical Diagnostics, RWJUH Somerset, Sanofi, Somerset County, Verizon (Large)
Allstate New Jersey, Alternatives, Inc., The Arc of Somerset County, Bernards Township, Insmed Inc., Norris McLaughlin & Marcus, Township of Franklin (Medium)
Natural Medicine & Rehabilitation, OFS (Small)
Budd Van Lines, II-VI OptoElectronic Devices, Inc., Peapack-Gladstone Bank, Unity Bank (Medium)

Healthier Somerset is a coalition created to improve the health and well being of everyone who lives and works in Somerset County. Healthier Somerset promotes healthy lifestyles through collaboration among its partners. The coalition’s strategic goals are to engage Somerset County in active participation in good health habits, increase access to choices that promote healthy lifestyles, and promote policy changes that improve health. For more information about Healthier Somerset, visit


Dr. Claudia’s 7-Day Detox Meal Plan

The 7-Day Detox Meal Plan includes super-foods that fight chronic disease and is great for everyone who is interested in becoming healthier. The best part is…it doesn’t require a juicer!

Dr. Claudia’s story: “When I came to the US about 14 years ago, the village where my parents lived never had any cardiovascular disease and cancer was something that we believed only people in Westernized countries had. They were cultivating the land, ate what they raised, had farms and were consistent with getting together to pray and celebrate God and each other. Fast forwarding 14 years later after westernizing their diet, giving up on cultivating the land and choosing modern agriculture instead of their traditional one, and eating processed foods: one in two people has cancer and many die of cardiovascular disease every day in the same region that for hundreds of years didn’t know these diseases. When I call back home my mom now tells me that “only old people” get together anymore to pray and celebrate life.  “The young ones” are too busy working. She goes on to say that “they have the same diseases that people in Westernized countries have”: they are overweight, depressed, sick and tired and are too busy to enjoy their lives! I don’t need a scientific study to tell me what’s going on. I can see it clearly.”

To achieve Better Health, Better Life establish healthy habits that will nurture your body AND soul to improve your health. Remember!  We are body and soul beings.  If you are only detoxifying your body you only complete half of the task toward optimal health.

For those who love themselves enough to put the effort in to get healthier,
Dr. Claudia is sharing her 7-Day Detox program.
Email to receive your copy.

Here is one of the Breakfast options from her 7-Day Detox Meal Plan:

Turbo Charge Smoothie:

  • 1 handful spinach (or mixed greens : baby kale, spinach, chard)
  • ½ cucumber
  • 1 tbsp. parsley leaves
  • 1 tbsp. cilantro (coriander) leaves
  • ½ inch knob ginger
  • ½ lime, peeled
  • 1 tbsp. chia seeds (or less if preferred)
  • 12 oz. (355 ml) coconut water
  • 1 scoop protein powder


Natural Medicine & Rehabilitation New Jersey locations

3322 US Highway 22 West, Branchburg Commons, Building 1, Branchburg, NJ 08876 | Phone 908.252.0242 | Fax 908.252.0243

Located within Gold’s Gym, 462 State Route 28, Suite 1, Bridgewater, NJ 08807 | Phone 908.252.0242

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243