34 / 76
www.theconnectionsnj.com
Health and Wellness
PAGE 34
Articulation, Language, Oral Motor, Feeding, Swallowing Evaluations & Therapy Denise Favor Bayles, MA, CCC-SLP Speech-Language Pathologist ASHA Certified, NJ Licensed Denise has been honored by New Jersey Family readers as a Favorite Kids’ Doc™ for the past 5 years. NJ’s favorite kids’ docs TM 191 Church Road • Bridgewater, NJ 08807 • 908-578-0825 bfsc05@verizon.net • www.baylesfamilyspeechcenter.comBeth Marotta Campbell
M.Ed., M.S.W., L.C.S.W.
Individual and Family Psychotherapy
Specializing in the Treatment
of Eating Disorders
21 East High Street, Somerville, NJ 08876
732-991-5176
HEALTHY MUSCLES HELP YOU LOOK GREAT, GET STRONG, BE HEALTHY By: Dr. Vincent Sferra Natural Medicine & Rehabilitation Healthy muscles enable you to move freely, keep you r joints in good shape, help you keep you r balance to reduce your risk of injury, an d since muscles burn the most calories, maintaining and/or building mus- cle mass will help increase your metabolism to burn more calories more efficiently in order to keep you looking great, getting strong a nd being healthy. Exercise and good nut rition will help keep your muscles healthy. Exercise i s the only way to build muscles, but nutrit ion plays a critical role in building muscle m ass while you’re not at the gym in between your workout sessions. Sugar is the num ber one ‘bad boy’ on the list. Whether you are trying to lose weight, tone your mu scles, strengthen, or rehabilitate from an injury, sugar gets in the way! Sugar an d processed foods cause inflam- mation, d isrupt hormone balance and dam- ages you r metabolism. A high intake of sugar pro mpts a spike in blood sugar along with trig gering an increased amount of the stress ho rmone cortisol. This impedes the body’s h ealing and repair ability whether for rehab ilitation or getting fit and strong. Proteins however, in their natural and ‘clean for m’ (no hormones and antibiotics added) s tabilize blood sugar and provide essential ‘raw materials’ for muscle, joint and bon e tissue repair. Your body needs protein t o not only build muscles, but to maintain the muscles you have already develope d. In my 30 years of consulting with patients nutrition ally, contrary to popular belief, most people don’t eat adequate amounts of protein equally throughout the day. There are different theories on what ade- quate amounts of protein are, but a safe recommendation is to eat 50% of your body weight in grams of protein spread out over 3 or 4 meals per day. And some may find that they do better with even a bit more protein. Use the formula in this exam- ple to determine your estimated amount of protein intake per meal: Your weight (150 pounds) × .5 = 75 grams of protein per day 75 grams ÷ 3 meals = 25 grams of protein per meal Eating adequate amounts of protein and a low carbohydrate diet can help build mus- cles and change your metabolism, enabling your body to burn its own fat for fuel instead of using sugars and starches for energy. Plus, the only way to show off those muscles is to get rid of the fat cover- ing them. Being monitored by a healthcare provider who specializes in nutrition will ensure your long-term health while you lose weight and build muscles so that your efforts aren’t putting you at risk for other health related issues. For example: • Low Carb. Diets: Eliminating carbohy- drates from your diet is not healthy. Car- bohydrates, primarily from vegetables and fruit, are a great source of vitamins, fiber and antioxidants that your body needs to help prevent disease. • High Protein Diets: Eating protein is essential, as mentioned above, but those proteins high in saturated fat (processed meat, bacon, hot dogs, lunchmeat) can increase the risk of cardiovascular / heart disease, stroke, diabetes and cancer. For long term health, the adequate amount of protein along with the quality of pro- tein is important. Choose lean meat, poultry, fish, beans and nuts which con- tain high amounts of protein and healthy fats. Fad diets may deliver the results you are looking for in the short term, but may be detrimental to your long term health and wellness. To optimize your results, concur- rently develop these healthy nutrition habits along with your rehab or fitness program. And do know that quality rehabilitation demands a program that combines profi- cient manual therapies and specifically tar- geted therapeutic exercise. At NMR we look to encompass all aspects that are important for regaining and maintaining one’s health particularly as it relates to nutrition. Call 908-252-0242 Mention this article for your free consultation! Dr. Sferra is the Founder and Clinic Director of Natural Medicine & Rehabilitation. He is a Board Certified Chiropractic Physician, a Certified Clini- cal 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 contribu- tion to Health and Wellness in the community. For more information visit www.NMRNJ.com o r call 908-252-0242 1329 Prince Rodgers Ave Bridgewater, NJ 08807 908-393-6510 www.onfire4fitness.com Open 7 Days Mon-Fri 6:30am–9:00pm Sat-Sun 8:00am – 4:00pm 30 Minutes of Your Time ~ Cardio and Strength ~ Burn Up to 600 Carlories ANNIVERSARY SPECIALS $17.95 for First Month of any Monthly Contract. $50.00 off any Yearly Contract No Registration Fee Visit our Connection On-Line ad to view our video The CONNECTIONS Zumba and Cross Fit Training Classes (call to sign up and save) Join the Fun Celebrating Our 2nd Year Anniversary