wellness

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.

 

Workplace Wellness EXPO 10/30/2018

“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.

 

 

Workplace Wellness Programs for September

Pain & Flexibility Screenings for Workplace Wellness
to support Pain Awareness Month this September

To help educate our community on the different aspects of preventative healthcare, we are highlighting the following Workplace Wellness program in support of Pain Awareness Month.  We partner regularly with local companies as part of our Community Relations program.  Our health & wellness programs are provided free of charge to help educate the community on different aspects of preventative healthcare and to gain recognition in the hopes that those who attended our programs will remember us if they should need our services in the future.

Call this month to schedule the Pain & Flexibility Screening at your Workplace this Fall.  908-218-1004

 

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.

Day #90. Finish Strong. The first 100 days: A journey to health & wellness.

 

 

 

Day #90

 We did not post an update last week because we realized that somewhere along the way we got 1 week ahead of ourselves (human error). Today Monday April 21, 2014  is in fact day #90.

Today we are volunteering our time and skills at the 2014 Boston Marathon. Our assignments will keep us busy until 7:00pm, we will post information about our experience in our day 100 update.

Kristen’s assignment: Licensed Massage Therapy, providing massage services for runners post-race.

Sean’s assignment: Registered Nurse, providing medical services on a course medical bus.

Weight loss/management Progress:

We continue to lose weight and lose inches at a slow and steady pace. At this point in our journey the nutrition portion of this program is a breeze and we are getting better at exercising 4+ times per week. (Check out our picture updates above.)

There were many weeks we didn’t lose weight, but we did lose inches from our chest, waist and hips. Here is some information about muscle vs. fat:

 Muscle vs. Fat

The key here is to understand the difference in muscle and fat. Because a pound is a pound no matter what you are measuring, one pound of fat is equal to one pound of fat. The common saying, “muscle weighs more than fat, ” is wrong. A pound is a pound, no matter what you measure. However, fat and muscle are composed of different substances, look different, have differing effects on the body and take up varying amounts of space in the body. Fat takes up more space in the body and has a lumpy appearance. Muscle, on the other hand, is lean and smooth. For visual purposes, picture a lean steak equal to the size of a regulation sized baseball. Now, picture approximately three times that much jello in a bowl. If these ingredients were placed in your body, would you prefer the lean, compact muscle or the jiggling bowl of jello? A person weighing 150 pounds, with 14% body fat will look much leaner than a person who weighs 120 pounds with 35% body fat.

Losing Inches Instead of Weight

 Now that you understand the different characteristics of fat and muscle, you are probably likely to reconsider your weight loss goals. Losing inches doesn’t seem so shabby when it’s put into perspective. The most common culprit for a loss of inches rather than a loss of pounds is that of muscle development. When fat is burned and muscle is replaced, your body may stay the exact same weight. However, you have replaced lumpy, jiggly and unhealthy amounts of fat with lean, solid muscle. An equal amount of muscle will take up approximately half as much space as the same amount of fat. (Source: http://www.3fatchicks.com/why-you-may-be-losing-inches-but-not-weight/)

For more information about losing inches but not losing weight: http://exercise.about.com/od/weightloss/a/losinginches.htm

 

 The remaining 10 days:

We want to finish strong. We made a commitment to ourselves and this project to give 100% for 100 days.

Because we continue to have weigh loss results, we will follow the weight management plan as planned. Eating our bigger meals at lunch time and eliminating starches from our evening meals has made a big difference in how we feel as well as overcoming the weight loss plateau. We are currently exercising at least 4 times per week, our goal is to exercise 5-6 times per week.   

See you in 10 days!

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