weight loss

Effective Weight Loss Programs created utilizing innovative cutting edge laboratory testing

Weighting scales with measuring tape. Diet concept. 3d

Laboratory test results can be utilized to create effective weight loss programs and help to restore youthful hormone levels.  It can help to determine how to improve your metabolism, balance your hormones, optimize your body fat / muscle ratio, determine your hidden risks of cardiovascular disease and diabetes and get you energized and strong! Knowing your blood markers is a powerful diagnostic tool which helps your physician establish baselines, identify the cause of a disease or disorder you may have, but more importantly it can help you learn how to prevent diseases from occurring.

Weight management, unbalanced hormones and the worry of possible illnesses can be challenging and stressful! Just having your blood tested and getting a copy of the lab results isn’t enough. Trying to read and decipher the results to self-diagnose your medical conditions can be inaccurate and create even more stress. The innovative cutting edge laboratory testing done at Natural Medicine & Rehabilitation (NMR) provides a powerful tool towards improving your health and wellness. The doctors at NMR will sit and explain the results with you and create a personalized wellness program developed specifically for your needs.

A comprehensive hormone panel for males and females will assess deficits and/or imbalances that can have significant impact on one’s health and quality of life. Thyroid as well as male and female reproductive hormones are assessed. Establishing baselines or knowing hormonal imbalances can put a person’s mind at ease knowing they may just be a going through a normal stage in life, rather than having a disease. Proactive treatment plans in regard to aging can then be discussed.

Various genetic markers will be assessed that can determine your risk of heart disease, blood clotting and stroke. Knowing such can prompt motivation and diligence toward a lifestyle that greatly reduces/eliminates one’s genetic predisposition. Traditional lipid profiling is an OK start but many times falls way short on its own in accurately assessing your cardiovascular and related diseases risk. Advanced testing will further assess the type and particle characteristics of your good and bad cholesterol, which has been shown to be significantly more valuable than traditional lipid lab values at assessing risk.

Inflammation drives heart disease and most related diseases. Specific markers of inflammation and oxidation, not routinely tested, will assess the ‘drivers’ of disease-hidden inflammation. Advanced and extensive biomarkers are tested for problems with blood sugar regulation, diabetes, metabolic syndrome and other metabolic dysfunctions. Routine testing is also done for blood count, liver, kidney and electrolyte status. Various vitamin and Essential fatty acids (Omega oils) assessment reveals deficiencies, insufficiencies and effectiveness of vitamin/supplement therapies.

Since 1998, Natural Medicine & Rehabilitation’s (NMR) primary focus of healthcare has been on physical rehabilitation, clinical nutrition, and services to help with stress reduction.  These core services address the ‘Triad of Health’ pillars which can most easily be referred to as ‘you are what you EAT, THINK and DO”.  By combining these core services along with the innovative cutting edge laboratory testing done at NMR, we can address a myriad of health problems at their source and help improve your health and wellness.  Call 908-252-0242 and mention this article for a FREE new patient consultation.

 

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.

 

Blood Work for Weight Loss, Hormone Optimization & Disease Prevention

Blood Work for Weight Loss, Hormone Optimization & Disease Prevention
Knowing your blood markers is a powerful diagnostic tool which helps your physician establish baselines, identify the cause of a disease or disorder you may have, but more importantly it can help you learn how to prevent diseases from occurring.  Blood test results can also be utilized to create effective weight loss programs and help to restore youthful hormone levels.

A comprehensive hormone panel for males and females will assess deficits and/or imbalances that can have significant impact on one’s health and quality of life. Thyroid as well as male and female reproductive hormones are assessed.  Establishing baselines or knowing hormonal imbalances can put a person’s mind at ease knowing they may just be a going through a normal stage in life, rather than having a disease. Proactive treatment plans in regard to aging can then be discussed.

Various genetic markers will be assessed that can determine your risk of heart disease, blood clotting and stroke. Knowing such can prompt motivation and diligence toward a lifestyle that greatly reduces/eliminates one’s genetic predisposition.  Traditional lipid profiling is an OK start but many times falls way short on its own in accurately assessing your cardiovascular and related diseases risk. Advanced testing will further assess the type and particle characteristics of your good and bad cholesterol, which has been shown to be significantly more valuable than traditional lipid lab values at assessing risk.

Inflammation drives heart disease and most related diseases. Specific markers of inflammation and oxidation, not routinely tested, will assess the ‘drivers’ of disease-hidden inflammation.  Advanced and extensive biomarkers are tested for problems with blood sugar regulation, diabetes, metabolic syndrome and other metabolic dysfunctions.  Routine testing is also done for blood count, liver, kidney and electrolyte status.  Various vitamin and Essential fatty acids (Omega oils) assessment reveals deficiencies, insufficiencies and effectiveness of vitamin/supplement therapies.

Weight management, unbalanced hormones and the worry of possible illnesses can be challenging and stressful! Just having your blood tested and getting a copy of the lab results isn’t enough. Trying to read and decipher the results to self-diagnose your medical conditions can be inaccurate and create even more stress. The innovative cutting edge laboratory testing done at NMR provides a powerful tool towards improving your health and wellness. It will help to determine how to improve your metabolism, balance your hormones, optimize your body fat / muscle ratio, determine your hidden risks of cardiovascular disease and diabetes and get you energized and strong!  The doctors at NMR will sit and explain the results with you and create a personalized wellness program developed specifically for your needs.

Dr. Sferra welcomes Dr. Kepko to NMR.  Dr. Kepko is board certified in Family Medicine and has completed fellowships in Aesthetic Medicine, Aesthetic Laser Technology and Anti-Aging  Medicine.

Call 908-252-0242 and mention this blog for a
FREE consultation and to see how your insurance
may cover the lab testing completely.

Dr. Sferra is the Founder and Director of Physical Rehabilitation at Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine, a Certified Clinical Nutritionist and is CSCS certified by the National Strength & Conditioning Association.  Dr. Sferra is the recipient of the “2005 Spirit of Somerset” award for his outstanding contribution to Health and Wellness in the community.  For more information visit www.NMRNJ.com, or call (908)252-0242.

Detox and Cleanses

Detox and Cleanses
Lately there has been a lot of buzz about Detox Programs and Cleanses.  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 and (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.  Visit the blog on NMRNJ.com to follow 2 individuals as they journal their First 100 Days on this program.  You’ll see before & after pictures, their recipes & exercise tips, and learn about the challenges and successes on their NMR weight management journey to Better Health, Better Life.

Day #100. Weight loss goals met! The first 100 Day: A journey to health & wellness

 

 

 

 

 

2014 Boston Marathon Volunteer recap: Kristen, a Licensed Massage Therapist stretched and massaged runners after they finished the marathon. Sean, a Registered Nurse cared for runners along the course who could not finish the race.

It was our pleasure to lend our skills to the marathon runners and to the city of Boston. We meet some amazing people, heard some incredible stories and witnessed “wicked” strength & fearlessness.

Day #100

The first 100 days: A journey to health and wellness:

We started this project because we wanted to learn how to lose weight and maintain weight loss, long term. For 100 days we shared our measurements and our experiences, good and bad. We also offered helpful tips that we learned along the way. Tips about nutrition, healthy lifestyle habits, exercise, healthy recipes and goal setting.

Why 100 days?

  • 100 days allows enough time to create new habits and new routines. Even when given all the tools to be successful, success does not happen overnight. Nearly every day we learned something new about ourselves (willpower, wants vs. needs, motivation and commitment) or about the science of weight loss/ weight management (muscle, fat, metabolism, nutrition, and aerobic vs. anaerobic exercise).
  • Weight loss plateau is inevitable. 100 days allowed us time to hit a plateau, make necessary changes and continue losing weight.
  • 100 is a nice round number.

What did you eat?

Our nutrition changed throughout the 100 days. The first 7 days is considered a “food detox” made up of mostly vegetables, low glycemic fruits, nuts and protein shakes. The detox “resets” the digestive system by eliminating foods that cause inflammation and reduces unhealthy food cravings. After the detox, we slowly incorporated starchy vegetables and lean animal proteins. Now we follow the 50-25-25 rule. Each main meal is portioned into 50% vegetables, 25% complex starches (example: quinoa, brown rice, sweet potatoes) and 25% lean animal protein. Snacks include low glycemic fruits, nuts and protein shakes.

Our daily intake of dairy, gluten and sugar is very limited. There are many types of food that claim to be healthy, we have learned that most of those claims are false. We now read nutrition labels and the list of ingredients. We stay away from foods that contain ingredients we cannot pronounce, artificial sweeteners and pre-packaged foods that contain more than 5 ingredients.

One day per week we have a “free” day. We rarely take full advantage of a “free” day because it is hard work to get back on track and we typically feel “hungover” after eating a lot of sugary, salty, and/or fatty foods.

Did you exercise?

Yes we did. Prior to starting this project 90% of our exercise was aerobic exercise, we are runners. We are runners that love to eat. One of our bad eating habits, included “rewarding” ourselves with high calorie/high fat foods after we ran. That was just the start of our bad eating habits.

During this project we learned how the food we eat can cause local and systemic inflammation, inflammation that causes aches and pains throughout the body. We also learned to the value of weight training. Weight training builds muscle that increases basal metabolic rate = increasing the amount of calories burned at rest. Since increasing our anaerobic exercise routine, we have seen many changes in our physique and overall strength.

To be honest, we did not exercise as often as Dr. Sferra suggested (4-5 days per week). We are getting better about making exercise a priority, we now exercise for 1 hour per day at least 3 days per week. We must admit we have better weight loss results and feel better when we exercise 4-5 times per week.

How much weight did you lose?

Weight loss goals met!

Kristen lost 15 lbs. and a total of 10.5 inches.

Sean lost 22 lbs. and a total of 10 inches.

**Kristen’s mom and Sean’s dad are also following Dr. Sferra’s plan. Kristen’s mom has lost 30.8 lbs. (since January) and Sean’s dad has lost 20 lbs. (since February).**

The project is over, now what?

Now we do more of the same. We have new routines that we follow that keep us on track. We will work on our new weight loss and fitness goals. We would like to achieve those goals before we get married in October.

 The first 100 days: A journey to health and wellness project has without a doubt changed our lives. Below are a few things we learned about nutrition, exercise and ourselves:

Note from Sean:

Nutrition – What you DO eat is just as important as what you DON’T eat.

Exercise – I learned the importance of frequent exercise and weight training.

Myself – I don’t need my vices (diet soda, coffee with Splenda, bread with every meal, etc), but I do need nutrient rich foods. I now choose to feed my body, not my cravings.

Note from Kristen:

Nutrition: I have learned to eat to run instead of running to eat.

Exercise: I was surprised to learn that I actually enjoy weight training! I have seen my body transform. I am much stronger than I once thought.

Myself – I still love sweets, that will never go away but I have learned that I have the power to walk away. It also helps to not have junk food in the house.

 If you would like to start your own weight loss journey call 908-252-0242 and mention the First 100 Days Project to receive a FREE consultation that will outline and explain YOUR individual weight management program.

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