healthy habits

Prevent Chronic Health Conditions and maintain your best Quality of Life

Unhealthy lifestyle choices such as a lack of exercise, poor diet, and inadequate stress tempering techniques to relieve chronic stress can all lead to the development of chronic disease or increase the progression of it. Yes it is true that the chronic diseases that truly plague our society are in fact mostly ‘man-made’. But there is great news. With new healthy lifestyle choices and behaviors many chronic diseases are preventable! Even people with a genetic predisposition to certain chronic health conditions can learn to maintain healthy lifestyle choices and reduce their risk, defer the onset or at least better manage these chronic health conditions.

As much as we pride ourselves in innovative medicine and lifesaving procedures, as a country we fail when it comes to our overall state of health. While we spend more on health care than any other country, as a country we have a very poor health status. We don’t even rank in the top 100 in overall health. Why? Our prevalence of chronic disease is off the charts including:  heart disease, diabetes, obesity, arthritis and neurodegenerative disease such as Alzheimer’s and dementia. And all fingers point in the direction of lifestyle.

In the early 2000’s great attention was paid to the mapping of the genome.  Our hope was that it would shed major light on the DNA mapping of these diseases and hence very specific and targeted treatment. It didn’t really go that way. We did learn however that the genetic tendencies a person has towards any given disease could in large part be influenced by their environment and lifestyle.  In so much, this has healthcare providers, who are truly committed to bringing their patients to greater health, focused on patient education, therapeutic lifestyle choices and integrative therapies that support the person’s own genetic expression of health.

We all could start with the basics of these lifestyle choices:

  • Eating cleaner, much less junk, sugar and artificial things, more fibrous fruits and vegetables, pure water, and less processed foods and meats.
  • Moving our bodies more, at least with moderate exercise at first and then with some rigor once we are in shape.
  • Making adequate time daily for stress tempering exercises and thinking along with adequate time for rest and sleep to rejuvenate the body and mind.

These fundamentals practiced with, as this is a major key, unwavering commitment and consistency, will go a long way for many of us to prevent or at least manage any health condition we may encounter in our lifetime.

While many people understand the benefits of a healthy lifestyle, they lack the skills and dedication needed to sustain these good habits. At Natural Medicine & Rehabilitation (NMR) our doctors provide appropriate interventions and encourage healthful behaviors by educating our patients with nutritional counseling, physical reconditioning and stress tempering techniques to start and maintain these healthy lifestyle habits to ensure a healthier lifespan and increased quality of life. NMR’s foundation has always been lifestyle based steeped in the concept of the Triad of Health which looks at what we eat, think and do.  Probably more than any other conditions, the NMR Triad of Health applies to chronic disease that our country unfortunately knows all too well.

Call 908-252-0242 to schedule your complimentary new patient consultation to learn more on how we can help you achieve better health.


Sugar impairs our body’s ability to detoxify

Sugar impairs our body’s ability to detoxify by sabotaging our major detoxification organ, the liver. Processed sugar and high fructose corn syrup creates inflammation in the liver and promotes a fatty build up in this organ called fatty liver. Fatty liver is observed not only in Type 2 diabetics but more and more in children and teens and is linked to both physical and psychological/emotional and behavioral problems. In case you didn’t know, this toxic element is found in pastries, soda, candy just to name o a few. Limit your consumption at most to once/twice per week. Infants and children’s livers are immature and are not able to detoxify with the same efficiency as adults. Eating habits that involve daily consumption of processed sugar is giving our youngsters an unfair start in life, as such habits are linked with chronic disease, depression and anxiety later in life. Make a change today: Replace sugary snacks in your home with real fruit, snack on carrots, celery, peas and apples.
Join us for the Detox Workshop
Thursday 5/16/19 at 7:00pm
399 Campus Drive, Suite 110
Somerset, NJ
Email or call 908-218-1004   

Be careful of New Year’s Resolutions to exercise more!

Many people start new exercise programs as part of their New Year’s Resolution to lose weight, but be careful!  A rushed reconditioning program may find you injured instead.  Doing new exercises with repetitive stress being placed on the muscles, joints, tendons, ligaments and bones may find you more susceptible to sprains, pulled muscles, fractures, shin splints and other injuries.  Proper technique and form can reduce the risk of injury and decrease muscle tension and weakness. NMR uses a functional movement assessment that finds the weak link or physical imbalances within primary movement patterns.  By utilizing the results of this assessment, NMR can help you meet your weight and exercise goals by building your strength, endurance and flexibility by developing an individualized treatment program which takes into consideration your body’s specific needs.

Start the new year and your new exercise regimen healthy, stronger and safe! 
Try this exercise to strengthen and tone your abdominals, core,
glutes, thighs and shoulders.

Plank-croppedPlanks strengthen and tone abdominals, core, glutes, thighs and shoulders.

Starting position: Forearms on the floor, palms down, shoulders and head neutral.  Legs extended.

Exercise:  Firmly brace abdominals; tighten quads (thigh), squeeze glutes. Slightly tuck pelvis under to protect the low back.  Hold for 30 seconds.


Detox and Cleanse to kick start New Year’s Resolutions to be healthier

Selection of colorful smoothies, rustic wood background, copy space

Detox & Cleanse, ways that many people kick start their New Year’s Resolutions to be healthier. People are seeking ways to cleanse their bodies of toxins for many reasons: 

  • weight loss
  • digestive problems
  • acne and other skin problems
  • body aches and pains
  • fatigue
  • or just to become healthier

With the marketplace filled with more and more processed foods, additives, sweeteners and convenience / fast foods to help with hectic schedules, our bodies need to work harder than ever to get rid of these toxins we consume.

Detox programs need to have two components:  

  1. to help your body eliminate the toxins
  2. to help break the addiction of the ‘toxic’ food you are eating 

The body has its own natural daily cleansing process to eliminate or filter out the toxins through the use of the liver, kidneys, colon, intestines and skin.  Doing a juice cleanse will help reduce the amount of toxins the body has to eliminate, but you’ll also need to change your eating habits and food choices after the juice cleanse is over to maintain good health by limiting your intake of toxins.  During the ‘detox’ time, bread, sweets, desserts, coffee or processed foods are off limits.  These are loaded with things our bodies have become addicted to such as sugar, wheat, caffeine and saturated fats.  With any addiction, the body craves what it is addicted to, whether its sugar, bread, alcohol or cigarettes, and wants more and more to feel satisfied.  Just as an alcoholic’s detox program is to (stop drinking) eliminate the toxic and addictive alcohol, the job of a nutritional detox is to (stop eating junk) eliminate the food choices we make that are toxic and addictive to us. 

Just as an alcoholic cannot begin drinking alcohol again after
they’ve completed a detox, healthier eating habits and food choices need to be continually made after a nutritional detox.  

During the course of a detox or cleansing program the body may not always feel its best, particularly through the first few days. Being monitored by a healthcare provider who specializes in nutrition is essential to help you through any obstacles you encounter and to ensure your detox process is healthy and safe. 

Suffering from headaches or fatigue during the detox may simply be caused from the lack of caffeine that you normally get from your coffee, but other more serious issues may be happening to your body during a detox or cleanse that can also make you feel weak, fatigued or dizzy.  Your detox may not provide the minimum calories or protein your body needs.  This is not advisable.  Consuming only a ‘juice cleanse’ can make your insulin levels spike and then crash. The lack of calories and/or protein can force your body to burn muscle mass for energy, which can give you that weak, fatigued feeling that’s not from a lack of coffee!

Exercise is important during any detoxification program, but it should not be overly strenuous during this time. Ultimately, exercise will also help ensure a healthy body composition, the relationship between your lean muscle tissue and your body fat.  Maintaining and/or building muscle mass will help increase your metabolism to burn calories faster. By adding muscle building exercise, the scale may not be ‘moving down’ but you will be ‘slimming down’!  That’s because you are building muscles which weigh more than the fat you are burning while exercising, making you leaner.  Here is where the dividends to a consistent resistance exercise program pay off big. 

Stress can also be toxic to your body.  Your body produces stress hormones to protect itself.  Your body needs that stress hormone (cortisol/adrenaline) when you’re being chased by an attack dog, but if you are always under stress and your body is continually releasing large amounts of these stress hormones, your liver needs to work overtime for them to be detoxified.  Learning stress reduction techniques such as deep breathing or yoga exercise can be very helpful.

The detox or cleanse is just the beginning part of the NMR weight management program which will guide you through the steps to help clean out and eliminate foods that are toxic or “addictions” to your body.  Break your habit of eating foods that are not helping with your weight loss and start learning how to replenish your body with quality low fat proteins, healthy carbohydrates and fats, as well as supplements when needed. 

Call 908-252-0242 and mention this article for a FREE new patient consultation that will outline and explain YOUR individualized weight management program.


March is Colon Cancer Awareness Month

March is Colon Cancer Awareness Month

March is Colon Awareness Month
Dress in Blue to show your support. 

March is Colon Cancer Awareness Month and NMR encourages making lifestyle changes to reduce the risk of all types of cancer.  This month is also National Nutrition Month, which is another good reason to focus on improving your health.


•Eat a variety of fruits, vegetables and whole grains. Fruits, vegetables and whole grains contain vitamins, minerals, fiber and antioxidants, which may play a role in cancer prevention. Choose a variety of fruits and vegetables so that you get an array of vitamins and nutrients.

• Exercise most days of the week. Try to get at least 30 minutes of exercise on most days. If you’ve been inactive, start slowly and build up gradually to 30 minutes.  Also, talk to your doctor before starting any exercise program.

• Maintain a healthy weight.  If you have a healthy weight, work to maintain your weight by combining a healthy diet with daily exercise. If you need to lose weight, ask your doctor about healthy ways to achieve your goal. Aim to lose weight slowly by increasing the amount of exercise you get and reducing the number of calories you eat.

• If you choose to drink alcohol, limit the amount of alcohol you drink to no more than one drink a day for women and two for men.

• Stop smoking. Talk to your doctor about ways to quit that may work for you.

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