Health Blog

Keep up your Exercise Routines over the Holidays

Schedule exercise into your week. Look to see where you’ll have a little window of opportunity to fit in some exercise during the busy holiday season. If you have already invested the time into being physically fit, it won’t take much time to maintain that during the holidays. Exercise has shown physiologically to be one of the greatest therapies to temper stress hormone output. It’s just too important to neglect!

Healthy for the Holidays


Ahh the holidays…a time when we typically lose track of healthy habits, i.e. crazier schedules, parties with more unhealthy foods, late nights, alcohol and high stress (both positive and negative). Being out of our normal routines can cause many things including stress, a greater tendency for our immune system to break down and sometimes…tummy trouble!

If you find yourself engaging in foods that are processed, sugary and chemically laden on a daily basis over the holidays you may experience digestive issues.  Here are a 10 remedies to help reduce 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.

Juicing Demonstration

7:00 pm
Thursday 2/21/19
399 Campus Drive
Somerset, NJ
Cost:  $10 per person, or 2 for $15 if you bring a friend
RSVP:  Email or call 908-218-1004 to reserve your seat by 2/20

Come learn how easy it is to Juice!

  • Sample some of Dr. Claudia’s favorite juices
  • Take home juicing recipes
  • Learn about the health benefits of Vegetable Juicing

Juicing allows you to consume more nutrients by adding a variety of different vegetables which perhaps you normally wouldn’t cook, but throwing them in a juicer is simple.

Without the pulp, the body can quickly and easily absorb
the nutrients to improve your nutrition and health.

It’s a great way to help you eat your 6-8 servings of veggies a day!

Drinking just one freshly pressed juice each day is an excellent way of infusing our body with a wide variety of vitamins, minerals, and phytonutrients that can protect your cells against premature aging and disease.

It’s also a great way to help you eat your 6-8 servings of vegetables a day! Many people who struggle eating their veggies can consume more by juicing. Juicing also allows you to consume more nutrients by adding a variety of different vegetables which perhaps you normally wouldn’t cook, but throwing them in a juicer is simple. Without the pulp, the body can quickly and easily absorb the nutrients to improve your nutrition and health.

With time, juicing improves recovery time as well by adding essential minerals that we normally will not get with solid foods. We have learned that our farmland soil has been depleted of essential minerals compared to 50 years ago. A handful of spinach, for example has 10 times to 50 times less minerals depending on the source. Therefore, in order to get those minerals you would have to eat about 20 lbs.  of produce every day. This is very hard to do! But not if you are juicing!  You can get these 20 lbs. easily.  Another challenge can be with intestinal absorption. Our ability to absorb nutrients can be deficient due to unhealthy lifestyles, pollution and gut dysbiosis.  With juicing you increase your chance of getting better absorption, almost instantly!



Toys for Tots Drop Off Location

This holiday season, NMR has become an Official Toys For Tots Drop Off Location. For 71 Years The Marine Corps Has Been Making a Difference in the Lives of American Families and we’d like to do our part to help make the holidays brighter for children in our area.

Please drop off your unwrapped donations by December 15th to our office at 399 Campus Drive in Somerset, NJ.

Toys For Tots accepts all gifts except those of a potentially violent nature (no bats, guns, knives etc..) and those that contain food.  

Workplace Wellness EXPO 10/30/18

“I attended the Somerset County Business Partnership Expo at the Imperia in Somerset. I was asked to attend the Expo to bring back ideas about developing a Wellness Fair for the Warren Township School District. I was very impressed with the variety of health related vendors, but what really got my attention was the sugar display by Natural Medicine & Rehabilitation. The visual presentation of the amount of sugar in commonly used soft drinks, as well as the average amount of sugar consumed annually had a lasting impression.  The Expo provided the resources needed to develop our own Employee Wellness Fair in Warren Township. With these resources, the Wellness Committee organized the very first Health Fair on October 9th. It was a great success and the staff enjoyed the health centered professional day.
– Doris Zanchelli, School Nurse, Warren Township School District

Join Natural Medicine & Rehabilitation at the Somerset County Business Partnership’s Workplace Wellness Expo on 10/30/18  from 3-6pm at the Imperia in Somerset.  We’ll be there with our Sugar Display once again and will also be providing Functional Movement Screenings and Therapeutic Chair Massages.

If you wold like to meet us before inviting us to your organization, attending the EXPO is a wonderful opportunity for you to do so!  Come learn about the many corporate programs we have available for you to host at your company to help you create a healthier work force.



Natural Medicine & Rehabilitation

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