IN THIS ISSUE

Wellness Programs at Work

Happy Holiday from NMR

The Triad of Health

Article: Holiday Health

Nutritional habits - Butter Cookies

Mental outlook - I can't believe it's not healthy

Reconditioning exercise - Quick total body workout

JOIN OUR LIST

Wellness Programs at work!

Healthy employees are happier,

more productive, absent less and ultimately help increase

your company's bottom line!

NMR has been providing corporate educational programs for over 15 years!

NMR's Quarterly Wellness Schedule of events enable employees to learn about:

Exercise with the lecture Getting Real with Fitness: "Getting Motivated & Staying on Track"

Nutrition with The Body Composition & Diet Analysis

Physical Stress with our Body Stress Assessment Screening

Relaxation Techniques by offering Therapeutic Chair Massage

To have NMR visit your place of work with their wellness programs simply:
Click
Event Request Form

Email
BetterHealthBetterLife@NMRNJ.com

Call
908-218-1004

Happy Holidays from NMR!

Wishing you and your family a

joyous Holiday Season

and a

Happy & Healthy 2014!

QUICK LINKS

We view our patients as part of our NMR family. By liking our Facebook page, following us on Twitter or connecting with me on Linked In it gives us an opportunity to provide you with continued health & wellness information in between your visits.

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.

December 2013

Holiday Health

As we enter the cold & flu season, understand that it is more than just a coincidence that this "season" is in and around the holiday season. 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 stress, and a greater tendency for our immune system to break down and be less able to fight viruses and infections.

Although there are natural remedies to help with the effects of cold and flu, their value is diminished when we are not engaging in lifestyle habits that support and enhance immune function day in and day out over the course of our lives. Even if you are choosing to get a flu shot, it is still your own immune system that has to utilize the vaccination to help heighten its defenses against that specific strain of virus, ultimately still requiring a healthy functioning natural immune system.

Learn how to not only boost but also optimize your body's natural defenses.

Nutrition:

Feed your body and immune system higher amounts of fibrous produce that is nutrient dense.
Hydrate with water to detoxify, filter and help with elimination.
Reduce or eliminate processed, sugary and chemically laden foods on a daily basis. (Save those foods for the 1 or 2 meals out per week that many of us engage in during the holiday season.) Stop poisoning your body and overwhelming your immune system!
Plan ahead. If you know you have a holiday event one day, splurge then, but be 'spot on' with your nutrition the rest of the week.

Reduce Stress:

Plan ahead and set boundaries for yourself so you are not being spread too thin.
Save vacation days to take during the holidays so you have some time to help you get the extra things done.
Work on breathing exercises, meditation and relaxation techniques to help temper stress. They can be done even for just a minute here or there during the course of the day and pay high 'stress-tempering' dividends.
Schedule exercise into your week. Look to see where you'll have a little window of opportunity to fit in some exercise. 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!

Rest:

Rest and sleep are critical to optimize the immune responses in the body. Deep sleep is when the immune system recharges most intensely. Ignoring the body's need for sleep combined with the holiday stresses sets you up for a greater risk of being sick and having lowered immune function.

It's a vicious cycle that has then been created if you become sick,

because then there is less time to get the Holiday check list completed

which creates even more holiday stress!

Optimum immune responses are based on lifestyle choices within the Triad of Health (Nutrition, Mental state and Reconditioning). For a healthy & happy holiday, think about what you are putting into your body, what is your state of mind, are you getting adequate rest and relaxation and are you making time for physical activity.

Nutritional habits

Butter Cookies

From NMR's kitchen to yours:

4 1/2 cups of flour

1 1/2 cups sugar

2 tsp. vanilla

2 eggs

3 sticks of butter (*no substitutes)

For decorating: 1 egg yoke, splash of milk,

a dash of sugar and assorted sprinkles

Preheat oven to 350 degrees.
Mix together first 5 ingredients by hand.
On a floured surface, roll out dough to 1/8 inch thickness and cut out with cookie cutters.
Place on lightly greased cookie sheets.
Mix the egg yoke, milk and sugar together.
Brush egg mixture on the cookies and decorate with sprinkles.
Bake for 7-10 minutes.

*Butter~ no substitutes!

Butter is a natural saturated fat. Fats are essential nutrients that our body needs to function properly. They absorb the fat-soluble vitamins A, D, E and K, are an energy source that will make us feel satisfied longer, and are vital for brain & nervous system development. Eating the right fats can actually lower your risk of obesity and improve your heart health!

Margarine is a trans-fat that is made in a factory. Vegetable oil undergoes several processes to make it a solid at room temperate. Forcing hydrogen through the oil to make it a solid at room temperature and giving it a longer shelf life also produces trans-fats. It is also bleached to remove its grey color and then artificial colors need to be added to make it look like yellow butter. Artificial trans-fats can raise your cholesterol levels and increase your risk of heart attack and stroke.

We're not saying its OK to eat the entire batch of cookies yourself, but if you are going to treat yourself to a cookie or take the time to bake cookies ~ use butter!

Mental outlook

I can't believe it's not healthy

Woodside: About 30 years ago in Dublin, my Uncle Jimmy was told by his doctor to go on margarine because his heart was not healthy..so he did. My Aunty Eileen said, "I'm not giving up my lovely yellow butter"...so she did not. Uncle Jimmy was dead three years later. Aunty Eileen passed away with full faculties last year at 95. Thanks to butter.

~ Adrienne O'Connor

Reconditioning exercises

Exercise has shown physiologically to be one of the greatest therapies to temper stress hormone output.

Tricep Dip: Strengthens and tones the back of the upper arm.

Starting position: "Crab Walk" position - feet on floor with knees bent. Hands on floor, fingers pointing towards the feet and arms straight. Hips lifted.

Exercise: Slowly bend only the elbows to 90 degrees without touching the hips to the floor, then straighten. Repeat 12x for 2 to 3 sets.

Progression: The legs can move further from the body while performing the exercise or place hands on a bench or chair for greater range of motion. Place a weight in lap. Increase reps/sets.

Chest Press: Strengthens and tones the chest
muscles (pecs) and shoulders.

Starting position: Lie on back with arms shoulder level resting on the floor. Elbows at 90 degrees. Abdominal muscles braced.

Exercise: Straighten elbows, pressing weight overhead in alignment with the center of the chest. Slowly lower upper arms toward the floor, elbows at 90 degrees without touching the floor to maintain muscle tension. Repeat 12x, perform 2 to 3 sets.

Progression: Increase weights and reps/sets.

Plank: Strengthens and tones 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.

CAUTION: DO NOT ALLOW LOW BACK TO SAG OR SHOULDERS TO SHRUG.

Progression: Increase to 1 minute. Alternate lifting leg off floor.

Cross Crawl: Strengthens and tones abdominal muscles.

Starting position: Lying on back, head on floor, finger tips to temples, hips and knees at 90 degrees.

Exercise: Extend left leg simultaneously bringing left elbow and shoulder toward right knee. Trunk rotates right. Right knee/hip doesn't go past 90 degrees. *Keep left elbow in line with the shoulder.* Reverse and repeat 20x.

CAUTION: DO NOT PULL ON THE NECK.

Progression: Increase repetitions, perform on fitness ball.

Lunges: Strengthens and tones the legs and glutes,
and improves balance.

Starting Position: Standing upright with legs approximately 4 inches apart.

Exercise: Step right leg forward with a long stride. Left heel lifts off the floor. Bend both knees lowering the back knee straight down toward the floor, right knee at 90 degrees. Be sure the right knee does not pass over the foot. Straighten the legs and repeat the lunge 12x. Reverse with left leg in front. Perform 2 to 3 sets.

Progression: Add weight and/or elevate front foot o a step. Increase reps/sets.

Good News!

Patient Testimonial

"I began my treatment here because I was overweight, stressed out & run down. I also had shoulder problems. After 7 months of following a prescribed nutrition plan and an exercise rehab routine, I lost 58 lbs and gained better movement in my shoulder. The friendly staff was persistent and encouraged me along the way!"

~Sheila

Join our Good News Club!

Tell us your patient success story,

what you enjoyed reading in our newsletter,

or about the time you met us at a health screening,

or if you set up one of our wellness programs at your place of work.

Email BetterHealthBetterLife@NMRNJ.com

to tell us about your Good News!

Beloved, I pray that all may go well with you and that you may be in good health,

as it goes well with your soul." John 1:2

The staff at Natural Medicine & Rehabilitation want you to feel and be your best. Please give us a call if you, a friend or a family member needs help achieving Better Health, Better Life.

Wishing you and your family a joyous Holiday Season

and a Healthy & Happy New Year,

Dr. Sferra's Signature
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

ANJCLogo