by Nancy Cohen
Nutritionist, Dietitian & Energy Healer
Feeding the Body Feeding the Soul
Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat.
Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.
Try the following tips to enjoy more fruits and vegetables every day.
For more tips*See “Color Your Plate with Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads
by Theresa Scully of Arch Pilates
When that first little one enters your life, it is truly a gift, and your primary focus is providing, snuggling, protecting, and bonding with your new baby. That foggy, sleepy brain you wear for 3 months is a happy ailment, because you know that it affords precious moments with this little human who needs you in the middle of the night, around the clock, 24/7, always and forever. But, you wouldn͛t have it any other way! As weeks pass by, though and you start falling into a groove, there is a sneaky, foreboding realization that your body needs attention. No longer are you the same shape and size as you were before baby, and you tell yourself, I have to get back in the gym. Looking at that sweet cherub in the crib, makes you put it off for another day, though. Tomorrow, youl go to the gym, you promise yourself.
Two months later, working out becomes a thing of the past, finding the time, a babysitter, a child watch at the gym doesn͛t seem like a use of good quality time with your child. Sitting on the floor and watching your baby play on her mat, hold her head up in tummy time, and rock in a crawling position seems more fun! Well, did you know that all that work your baby does in sitting, crawling, and pulling to stand is her way of exercising!? Why not follow along and work out together! Mommy and me exercising is becoming more popular. Just think a baby who weighs 10 lbs is a good weight. Your child is in sponge stage, absorbing everything in her environment. Movement, exercising, sounds, and sensations shape a baby͛s brain. Exercising with baby and showing baby how to exercise starts a healthy routine of wellness at a very young age.
When exercising with your child take a few things into caution.
1. Get clearance from your doctor. Especially those with cesarians. It may take 3 months before
the cesarian is clear.
2. Watch for baby͛s head control. You and your baby can work out as early as 6 weeks postnatal. However, the child͛s head will be wobbly at this age, so always support her head and move slow when using her as a weight
Some of the movements can require repetitive movement of the baby which stimulates your baby's vestibular system. So if your baby is sensitive she will complain. It is a good place to train her brain however go slowly and give her breaks.
Place baby on mat underneath you so you can lock eyes. Hold a rattle in your hand, spine neutral, don't sag your back. Bring opposite elbow to knee curl your abdominals, close your eyes and as you reach opposite arm and leg away, open and look at your baby say, "peek-a-boo" and/or shake the rattle. 5-10 reps on each side would work well!
Baby Carrier combo squat and arms (photo at top)
Put baby in carrier. Stand in front of a mirror for visual stimulation. Hold onto a stretchy exercise band, legs wide with toes and knee pointed out, comfortably. Reach arms overhead and as you squat do a side crunch and pull the band down with elbows bending to 90 degrees. Just lightly touch the top of your head with the band and slide the shoulder blades down into back pockets. 10 reps with breaks is great!
by Nancy Cohen, Nutritionist
It’s that time of year - the clothing is ready, the back packs are packed, the schedules are posted and our children are returning to their routines of school and after school activities.
Let’s add something new to the back to school list this year. Let’s add the winning CPF strategy of feeding our kids for optimal focus, fitness and fun! Fun? Did I say fun? We all know as parents that there is nothing worse than a grumpy, hungry kid. Imagine that if you knew the secret formula for lasting energy- there could be more laughter, better attention and better self-esteem associated with making great breakfast, lunch, dinner and snack choices!
What is CPF?
CPF stands for Carbohydrates, Proteins and Fats. Using this threefold formula can make any meal or snack have greater duration, steadier blood sugars and assists in less hunger and dare I suggest moodiness?
So how do you implement such a plan? At every meal or snack you match a starch or a fruit with a protein and a little fat. So let’s have some simple examples:
Cheesy Egg sandwich with juice or fruit.
Sliced Apples with nut butter and a glass of milk
Waffle or toast with nut butter or chicken pork/veggie sausage and fruit.
See the pattern? (Of course you can substitute gluten free and vegetarian options along the way).
A great Snack might be: nut butter on crackers, a string cheese with fruit or a rolled up piece of turkey in a small pita or slice of whole grain bread. You could also send a yogurt with nuts or granola and a spoon. The idea is to pair the carbohydrate with a protein.
Become the “coolest lunch packing parent” ever!
Sandwiches always work, salads with protein in them or yogurts with cereal or fruit.
A smoothie is a good choice if it is dairy or protein based or has protein powder or yogurt in it. Be careful to look out for smoothies that have unnecessary added sugar and are as sugar loaded as a Slurpie or canned soda.
Slip in veggies and dips - and so many other ways to bring in those necessary vegetables.
The science behind this tasty formula is that when we overload our children with starches or fruit without a protein source, then the blood sugar stands to drop sooner than if we add protein or fat to any meal or snack. So bring on the fun! Make a breakfast burrito with eggs, beans or cheese. Be clever, be consistent- the same for after school but rename it to something fun.
Repeat the same for dinners. Use your new CPF guide. It’s simple, straight forward and takes the guess work out of meal planning for good health. We love our kids, we want the best for them and we want it to be another great year full of good work, good times and great accomplishments. Their nutrition does make a difference. You now have the winning strategy to make it all come to life.
For more Nutrition Guidance and Nutrition Counseling contact Nancy Cohen RDN LDN at www.feedingthebodyfeedingthesoul.com or 970-875-7114. St. John County.
by Nancy Cohen,
Feeding the Body Feeding the Soul of St. Augustine
Reiki, Integrated Energy Therapy and Universal Rays Healing are all modalities that bring soothing energy to the body and release energies that do not serve you. These practices are similar in their scope to acupuncture which releases blocks, massage which sooths sore muscle and other practices like yoga which relaxes the mind and muscles of the body for a sense of well being.
The unique healing practice of Integrated Energy Therapy® is a hands on gentle process that uses a channel of integration points and with careful administration- releases the energy of emotions stored in the cellular memory of the body. The release of these energies allows the chakras and cells of the body to feel lighter and therefore allows one to have better focus and health. This is not to suggest that any healing modality replaces medical treatment- that would never be the suggestion of any IET® Practitioner, however these processes can offer a relaxing process that promotes healing and become part of a protocol of overall health.
What does an IET® session feel like?
Most people experience a deep sense of relaxation during their sessions. Some see colors or visions. There may be sensations of heaviness or lightness. Frequently people will go to sleep or go into a "delta" state. It is common to experience feeling lighter and more joy-filled after a session.
What do I "do" during a session?
IET® sessions are a little over an hour in length. You needn't "do" anything. You will remain fully-clothed and lie on a massage table. Typically,there will be a pillow for your head and a sheet or blanket to cover up with. As the energy begins to flow, it is natural for your body temperature to drop. Relaxing music is played. Some people will talk through their sessions others will rest or fall asleep.
How does IET® work?
IET® works using gentle, hands-on touch directed to specific areas of the body where we hold emotions. As these emotions are released and cleared, you will begin to experience a greater sense of balance in your life and in your relationships. . This healing energy process removes emotional issues from the cellular memory of your bodies tissues. IET® is beneficial for a large variety of issues including stress management, physical issues, emotional stress and focus issues.This process is safe for children,teens and adults. Nancy also teaches this method to students here in St. Johns County and Nationwide.
For more information contact Nancy at Feeding The Body Feeding The Soul, 970-875-
by Theresa Scully of Arch Pilates in Mandarin
Many people still don’t know what Pilates is, and that’s okay. It is the responsibility of those like myself and Pilates students to spread the word and continue to boast about the amazing body transformations that occur with this innovative exercise program. But, to call it an exercise program, is giving it a disservice. The Pilates method has aided me to help so many patients. Sixteen years ago, as an orthopedic physical therapist, I began researching treatment programs that were successful in treating chronic low back pain and neck pain. I was just not satisfied with the treatment programs I learned from traditional physical therapy programs. I knew something was missing. So, somehow I came across the Pilates Method while researching exercises for low back pain and a small article on Pilates popped up. I wanted to learn more, so I purchased a Pilates DVD and the book, “Pilates for Dummies.” This book taught me the basic Pilates principles and exercises to apply to therapeutic exercise and activities in the clinic. I started to see results! My patients were reporting decreased pain and increased function. And, so my interest and commitment for Pilates began!
Josef Pilates’ History
Josef H. Pilate was born in Germany in 1883. He suffered many childhood ailments and healed himself by studying anatomy and normal movement. He studied both Eastern and Western forms of exercise and movement philosophies including yoga, Zen, and ancient Greek and Roman programs. His physique was perfectly defined that by the age of 14 he was asked to model for anatomy diagrams. He moved on to become a skier, diver, boxer, and in 1914 a circus performer in a Roman gladiator act. Working as a “nurse-physiotherapist”, he rehabilitating wounded soldiers in WWI. He was then imprisoned as a German Nationalist in Lancaster, England. As a POW he developed his philosophy of “Contrology.” He was allowed to work with injured internists. He used the spring parts of the hospital bed to develop the first of many Pilates apparatus, Trapeze table and the Reformer. It is boasted that because his fellow internees followed his exercise regime, his camp on the Isle of Man survived the flu epidemic of 1918 that killed many others. When released from the camp, Josef spent time training boxers and the Hamburg Police. When he was asked to train German soldiers in 1923, he refused and quickly moved to America with the advice of his family. Josef opened his New York studio in a boxing gym that also housed many dance studios. Josef’s passion was working with boxers, but dancers flocked to his studio to treat stress injuries. Pilates pioneered a philosophy of exercise training that integrated the mind/body connection. He died at the age of 83 due to complications with emphysema due to smoking too many cigars! He was a health guru, but he loved cigars and whisky!
The Therapeutic Benefits
The basis of the Pilates Method is core strengthening, utilizing nine principles that connect the mind, body, and spirit. The principles are: Breathing, Concentration, Control, Centering, Precision, Balanced Muscle Movement, Rhythm and Flow, Whole Body Movement, and Relaxation. Exercises are dynamic and performed in all body positions. Specific muscles are targeted and performed in 8-10 repetitions. Pilates exercises will strengthen your abdominals and back, improve balance, increase coordination, and decrease stress mentally and physically. Strength and stability along with body awareness and mental focus enables the body to move with efficient neuromuscular control. This optimal neuromuscular control carries over to all movements in life. Thus, treating and preventing painful movements as well as improving strength and coordination at all stages of life. As a physical therapist, I can appreciate the emphasis on postural alignment and movement from the center of the body outward. As I continue to enhance my education in the physical therapy realm, I have discovered many concepts that anchor my dedication to Pilates. Mr. Pilates was an ultimate body observer, spending hours watching animals and humans move. He spoke of concepts and movement patterns that we know today as proprioceptive neuro-muscular facilitation, anatomy trains, myofascial planes, integrated functional movement, kinesthetic awareness, and much more. He didn’t have the medical training, he just observed and worked with so many bodies that he instinctively knew how to stimulate symmetrical and beautiful movement. As a therapist, beautiful movement is not about the aesthetic of dancing, as many people attribute to Pilates. It is the beauty of being able to perform hours of sitting at a desk with good posture. It is also the beauty of performing repetitive lifting, pulling, pushing, and twisting as a construction worker. It’s the ability to endure hours of cycling, running, golfing, and toddler chasing! It’s also very beautiful to see an NFL player increasing strength and flexibility on a Pilates reformer! What can I say, I’m a huge football fan!
Research Supports Pilates as Therapeutic
Research is now marking the medical arena, giving Pilates substantial backing of its therapeutic effects. I have treated many chronic conditions such as fibromyalgia, migraines, myofascial pain syndrome, osteoporosis, aneurism, stroke, Parkinson’s, Familial Dysautonomia, and Autism. I have earned these clients respect and dedication to Pilates. I have changed their function so much. Of that, I attribute to the Pilates method and the drive and commitment my clients put towards every session they attend. Please reference the library of research articles available online at www.Polestarpilates.com and www.Pilates.com.
Pilates for the Modern Day Person
In its development in the New York City studios, Pilates exercises naturally evolved through dance influence. But, now, many fitness and wellness professionals have brought it to the mainstream and has made it more accessible to everybody wanting and willing to work out their core and improve their bodies. Athletes can improve their game and performance. Individuals seeking weight loss, strength, and improved physical appearance partake in Pilates. Chronic pain sufferers and older adults enjoy Pilates because of its low stress on the joints. Medically complex populations can exercise in a safe and ultimately therapeutic environment. And, ultimately, Pilates is NOT just for women! A man invented it originally for men!
So, as you grow wiser in your lifetime and want to remain healthy, active, and non-painful, give Pilates a try. There is a program for every body type. It could be 10 minutes of mat exercises every other day or a rigorous twice a week reformer program. I guarantee you will see a difference in your body.
In honor of Pilates Day, I have gathered testimonials. Please take a quick look at them on www.facebook.com/archpilates. Join studios in the area celebrating Pilates day and find out what free offerings or discounted classes may be available for you to try: www.facebook.com/pilatescommunityjacksonvillesaintjohns
Theresa Scully, PT, CPI. Owns and Operates Arch Pilates & Physical Therapy in Mandarin. 904.860.5392. Theresa@archpilates.com Arch Pilates
by Geoff Thomas, Head Trainer, Orangetheory Fitness
Your fitness goal should never be to lose weight. Let that sink in for a moment. Your true goal with any fitness regimen should be to lose fat. You see, if you only focus on the scale and lowering that number, you may be losing valuable muscle instead, which can result in long-term fat gain and ultimately bigger numbers on that scale. Trainers often, myself included, toss around the phrase “muscles weighs more than fat,” but what does that really mean to you as our clients?
The truth is that when placed on a scale, one pound of fat is going to weigh the same as one pound of muscle – just like one pound of bricks is going to weigh the same as one pound of feathers. Where the confusion comes in is that muscle and fat differ in density (muscle is about 18% more dense than fat) and one pound of muscle occupies less space (volume) than one pound of fat.
When the number on the scale does not budge, it is important to remind yourself that the scale only shows you a portion of what is going on. It is only showing your total body weight – which includes fat, muscle, bones, organs, skin, etc. and not the composition of that weight within your body. Your total body weight represented on the scale may be the same as when you started your weight loss program, BUT if you are building muscle mass and losing fat tissue, your body composition will be much different and you will find those clothes fit better despite the scale saying the same number.
Utilizing a different number other than just the one on the scale is a great way to reengage in your fitness journey and give you a more accurate idea of what’s going on inside your body. A body composition scan like the InBody we use at Orangetheory Fitness will give you those numbers and with the help of a trainer you can interpret these numbers to customize the best fitness plan for you.
Geoff Thomas is the Head Trainer, ORANGETHEORY FITNESS
AFAA Certified Personal Trainer
by Geoff Thomas of Orange Theory
A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. High Intensity Interval Training (HIIT) helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. HIIT is commonly 12 to 20 minutes of training at 84% or higher of your maximum heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The workout continues with the alternating work and relief periods totaling 30-60 minutes.
HIIT training has been shown to improve:
aerobic and anaerobic fitness
insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
abdominal fat and body weight while maintaining muscle mass
Interval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits.
The physiological theory behind the Orangetheory workout is known as “Excess Post-Exercise Oxygen Consumption,” or EPOC. By providing you with a heart-rate monitor and POD, we can monitor your 5-zone interval training sessions. During the 60-minute workout, you will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate. This program design produces workout "Orange" or “afterburn” effect, which is an increased metabolic rate for 24 to 36 hours after the workout. When combining the amazing workout with EPOC, our clients burn an average of 500 to 1000 calories.
by Isaiah White, Owner & Personal Trainer at Every Body Fitness
Photo by Stacey Lynne
by Dr. Rosanne Faull
The Loss of Memory and the Fear of Dementia are not only ‘hot’ topics, but a concern we have as we age. We all know someone - family member, famous people, Ronald Reagan and Dear Abby (Abigail Van Buren), who have developed dementia. Research is on-going and watching the evening news advertizes more than one medication to ‘slow’ or ‘lessen’ the effects of dementia. There are computer games, such as ‘Lumosity Brain Games’ to exercise memory and attention.
Seniors with hearing loss are significantly more likely to develop dementia over time than those who retain their hearing, a study by John Hopkins University and National Institute on Aging researchers suggests. Although the reason for the link between the two conditions is unknown, the investigators suggest that a common pathology may underlie both and/or the strain of decoding sounds over the years may overwhelm the brains of people with hearing loss, leaving them more vulnerable to dementia. Also hearing loss can lead to social isolation, which is a known risk factor for dementia and cognitive disorders.
The John Hopkins University study looked at research from the Baltimore Longitudinal Study on Aging (BLSA) starting in 1990 -1994. Hundreds of volunteers were closely followed with repeat examinations every one to two years. Twenty-five percent of initial 639 had some hearing loss but no dementia. By 2008, 58 of those had developed dementia. The researchers found that study participants with hearing loss at the beginning of the study were significantly more likely to develop dementia by the end. The more severe the hearing loss they had, the more likelihood of developing the memory-robbing disease.
Frank Lin, M.D., John Hopkins University, explains that even after the researchers took into account other factors that are associated with risk of dementia, including diabetes, high blood pressure, age, sex and race; hearing loss and dementia were still strongly connected. He states that: “A lot of people ignore hearing loss because it’s such a slow and insidious process as we age. Even if people feel as if they are not affected, we’re showing that it may well be a more serious problem.” Whatever the cause, the scientists report, their finding may offer a starting point for intervention – even as simple as hearing aids – that could delay or prevent dementia by improving patients’ hearing.
Start your new year with a healthy resolution: Get your hearing evaluated. This medical hearing evaluation is paid by insurance, even Medicare, when it is done by a Doctor of Audiology with a medical referral. Learn if you have a hearing deficit and if so, what may help you hear better. Stay involved with your family and friends and keep your brain stimulated with clear, loud speech and sounds.
Rosann W. Faull, Au.D, CCC-A
Board Certified Doctor of Audiology
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