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| Community Service Project | |
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Halloween Candy Exchange
To promote healthy treats we are collecting your extra or unwanted Halloween Candy.
Collected Candy will be sent overseas through
Operation ShoeBox, a nonprofit organization that helps provide support to US servicemembers currently serving their country overseas.
Drop off your candy during the week of November 5th and in exchange you may select a healthy treat from our
Trick or Treat Basket.
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| Massage now offered at our Eclipse Gym & Powerhouse Gym locations! |  | Massage helps muscles to recover from exertion & fatigue which is especially useful after a strenuous workout!
Massage by appointment only
Eclipse Gym, Greenbrook
or
Powerhouse Gym, Bridgewater
Call
908-252-0242
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| THE TRIAD OF HEALTH |  | |
The Triad of Health
Looking at a patients overall health picture including their
Nutritional habits Mental outlook & Reconditioning exercises to achieve Better Health. Better Life. |
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October 20th is World Osteoporosis Day
Breaking or fracturing bones can hurt! The hip, spine and wrist are those most likely to break due to Osteoporosis. Osteoporosis is a chronic condition that occurs when bones lose an excessive amount of their protein and mineral content. Overtime the slow loss of bone density leads to decreased bone strength making them fragile, brittle and more prone to fractures. Since bone loss occurs without symptoms, people may not know they have this 'silent disease' until a bone breaks! It is therefore important to build strong bones at a young age and adopt healthy habits now to prevent and halt bone loss later in life. The reasons people develop Osteoporosis
go beyond just calcium intake and estrogen levels. Many factors play into the delicate balance of minerals within the body, only one of which is calcium. All vitamin and mineral deficiencies must be accounted for, as well as bone robbing lifestyle factors. On going stress increases stress hormones in the body which disrupt:
- blood sugar regulation
- hormone balance ~ including estrogen
- mineral balance ~ including calcium
These effects can have negative influences on bone health. A comprehensive change in lifestyle is often required to halt and reverse the effects of Osteoporosis!
- Exercise regularly to build & strengthen bones.
- Avoid smoking & alcohol
- Consume adequate bone building nutrients such as green leafy vegetables, tofu, shellfish, sardines, nuts, milk, cheese and yogurt.
- Get enough Vitamin D to help your body absorb calcium.
To schedule Dr. Sferra as a guest speaker on Osteoporosis or any of his other Wellness Seminars call 908-218-1004 or click here for more information http://nmrnj.com/educational-programs/
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Free
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Call our office at 908-252-0242 before World Osteoporosis Day, and mention this newsletter to receive a
free Osteoporosis Consultation.
Current patients may refer friends to take advantage of this free offer. Remember to have them mention your name so YOU can receive a thank you gift valued at $50, provided your referral becomes a new treating patient with us. | |
Offer Expires: 10/20/2012
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Nutritional habits
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Smoothie or Frozen Ice Pop
From NMR's kitchen to yours.
6 ounces Greek Vanilla Yogurt
1 cup Almond Milk
1 Banana
1 cup Baby Spinach Leaves
1 cup Fresh or Frozen Berries
Combine all ingredients in a blender.
Freeze any extra into ice pops for a delicious frozen snack!
This Smoothie not only has
85% of the Daily Value of Calcium
(based on a 2000 calorie diet)
it also is packed with 30+ grams of protein!
Other Calcium packed foods include:
Ricotta Cheese, Rhubarb, Seaweed, Collards,
Soybeans, Turnip Greens & Black eyed peas.
Calcium Sources - USDA National Nutrient Database Suggests:
1000 mg for Ages 19-50
1200 mg for Ages 50+
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Mental outlook
|  "Life is like riding a bicycle.
To keep your balance,
you must keep moving." ~ Albert Einstein Keep moving...Exercise helps reduce stress. Stress causes an increase in Cortisol levels
which takes Calcium away from your bones. |
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Reconditioning exercises
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Exercise Tip if you have Osteoporosis
Avoid exercises that require you to bend your spine forward,
such as toe touches, sit-ups or crunches.
Try these exercises:
The Modified Push-Up
Purpose: Arm and upper body strength, core strength.
- Weight shifted forward on hands and knees
- Hands slightly wider than shoulder distance
- Lower your upper body to the floor - allow elbows to move outward.
- Keep core muscles tight.
- Straighten arms returning to starting position.
- Work up to 3 sets of 10.
The Advanced Push-Up
- Hands directly under shoulders, slightly wider than shoulder distance
- Weight shifted over hands
- Body extended in plank position - core & glutes engaged
- Lower your upper body to the floor
Squats
- Standing feet slightly wider than hip distance apart
- Standing tall with abdominal muscles braced
- Begin bending knees, allowing hips to shift backward being able to see toes the entire time
- Keep back straight and weight centered over heels.
- Straighten legs and come fully upright.
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Good News!
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Patient Testimonial:
"The NMR staff overall is fabulous. Everyone is nice, caring and extremely well trained and dedicated to getting you back to good health. The atmosphere in the center is light and happy. I have built up strength in my arm, neck and back muscles while learning the proper and safe way to exercise the areas I was treated for. Learning these very important and valuable physical therapy exercises and doing them correctly leads to a healthy life."
~Susan R.
Hunterdon County
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Join our Good News Club!
Email BetterHealthBetterLife@NMRNJ.com
to tell us about your Good News!
I will instruct you and teach you in the way you should go;
I will counsel you and watch over you. Psalm 32:8
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The staff at Natural Medicine & Rehabilitation want you to feel and be your best. Please give us a call if you, a friend or family member needs help achieving Better Health. Better Life. Yours in Health, Dr. Vincent Sferra
Director of Physical Rehabilitation Natural Medicine & Rehabilitation Board Certified Chiropractic Physician Certified Clinical Nutritionist CSCS Certified by the National Strength & Conditioning Association  |
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