I have found the fountain of youth!

Dear JJ,

I want to share a conversation I had last week with a new acquaintance. I said my workouts with you had helped change my life! She could only say, ‘”I can’t afford her”; I have no time I am so busy building my business. I just can’t spend this money right now.”

I said, “Are you thinking that JJ’s workout is about just moving your muscles?”  For me personally, I experience JJ as a life coach. She shows you how to heal yourself. She shows you how to get stronger. These workouts have changed my workouts from pain to healing. Through these exercises, JJ explains how and why you’re doing every movement a certain way.

JJ is love. She is very dedicated to helping you. I am learning how to eat and make better choices. I feel like I am learning HOW to take care of myself, since I started working with JJ. It has been a better way to take care of myself because she has given me tools to work with like my heart monitor, proper form, and tips for preparing to walk to avoid my reoccurring shin splints!

You get into work you didn’t even know you were capable of! The instruction becomes so fluid your brain / body connection starts cooperating!

But I didn’t realize all this at once. It was my friends and family who started asking me what was I doing differently. I was changing right before their eyes and my attitude and moods had improved so much even my boss took me aside to ask what I was doing. I really was taken off guard. All I could do was smile and tell them about JJ.

She is a very loving and gentle person. JJ makes me feel she cares and she is full of good information. She understands women’s bodies. She understands nutrition. JJ is a good listener. JJ and Jeanne Peters work together and I was fortunate to find them both.

I was 60 when we started working out this past year. My first fear was that I was too old to get results. Every workout for me ended in pain. My knee and hip joints hurt most of all before I started working with JJ.

JJ knows the mind body spirit connection and that is way true healing can take place. And you know the law of attraction and that we are all one. It is great to have a person like this in your corner. We all need a coach to put it all together.

The most frequent comment I hear is that I now look younger. Did I find the fountain of youth?  I believe I did.

Sharon Gelafio

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10 Tips to Stay Trim During the Holidays

1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long.

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite.

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

Changing Your Lifestyle

For almost 10 years, I have witnessed many people who want to change something about their body. Most of the time, it is the physical appearance. Some of the time, it’s about health and longevity. In all cases, there are several components that you need to understand to be successful for the long term. Otherwise, there will always be a new fad, a new diet, and a new way to get fit fast that doesn’t last. Each newsletter I will focus on one of the 7 Steps. There is no particular order as they are all important. Our journeys will all be different in terms of what information we need at any given time to make an impact on our lives.

Step #1 Lifestyle Change. Yes. Life STYLE change. What you are doing now got you to where you are. If you were happy with that, you would not need to read this. This is a learning process. If “fast and easy” worked, we would have stopped looking for new ways. Life style means the foods you eat, the kind of stresses in your life, the kind of exercise you do, your habits….about anything relating to food and exercise. Or lack of it… Do you want to take care of your body? Are your body and health important to you? If you answered yes to your body being important, what are you doing on a daily basis to take care of it? If you are doing nothing, then why not? These are the MOST important questions you need to answer before getting started. If exercising isn’t YOUR idea, you might not stick to it very long. And if you are looking to get motivated, ask yourself who gets affected when you get sick or aren’t here anymore. Are they important enough to you for you to take care of yourself? List for yourself 5 reasons your body and health are important. Then list 5 things you are doing to take care of it every day. Most people can’t do a life makeover in 48 hours and have it last longer term. Set some short term goals and implement them starting today!

1 in 3 Adults has CVD

FACT: 1 in 3 adults has some for of CVD (Cardiovascular Disease) In 2003, 71,300,000 American adults had one or more types of CVD. 27,400,000 are estimated to be over 65. So that means 43,900,000 men and women UNDER 65 have one or more types of CVD.

WHY? 3 things:

1. Diet: We live in a fast food nation. If it’s not fast, we can’ afford to take the time. Remember when we used to sit for dinner time? When meals were family activities and time to connect? Our food choices as well as the processed, manufactured foods do not supply our bodies with the nutrients we need to keep up in our ever so fast paced lives.

2. Exercise: We don’t do it. In 2003, 136,500,000 American adults were overweight and 64,000,000 were obese. Only 30% of our population participates in leisurely physical activity for 30 minutes or less 5 times a week or vigorous activity for 20 min 3 times a week.

3. Stress: We live in it. We keep choosing it even though our health continues to decline. When life becomes all work and no play, it wears on our bodies and it breaks down our immune system. Our emotions cause elevations in hormones and our lack of sleep causes a further breakdown of our body. Sleep is needed to build and restore.

TIPS:

Bring family and peace back to dinner time. Sit at the table, do not work. Chew your food well. Schedule in 90 minutes- 2 hours for dinner so you can unwind and relax.

Include fruit and vegetables in EVERY meal. Eat the color of the rainbow everyday

Limit your caffeine intake to 1 or 2 cups a day.

Sleep at least 7 hours, even if you don’t think you need it! And do what you can to fix any sleep issues you are having.

Make a decision that your health is important and schedule exercise into your week. Take a walk with a friend (turn it into a jog too!), take a dog for a run, go dancing, go hiking, hire a trainer, workout outside with a friend, go swimming, find someone and something you can commit to at least 3-4 times a week. Your body is worth it and your family needs to you to be healthy and at your best

The 13 Best Tips for a Good Night’s Sleep

If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following ideas below as possible:

  • Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
  • Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
  • No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
  • Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can’t wake up with the REAL sun .This clock uses a special built-in light that gradually increases in intensity and simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.
  • Try this sleep inducing nutrient trio of Magnesium, Taurine and 5-HTP Magnesium is considered the “antistress” mineral. It is a natural tranquilizer, as it functions to relax skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract. Several studies show a lack of magnesium can alter electrical activity in the brain, causing agitated sleep and frequent awakenings. People tend to sleep better after taking 250 mg of magnesium before bed. In addition, the amino acid, L-Taurine is the building block of all the other amino acids and supports brain neurotransmitters and helps regulate their release into the brain. It has a neuro-protective effect and stabilizes electrical activity in neurons, and can help with anxiety and promotes relaxation. A dose of 500 mg would be effective. The addition of 50 mg of 5-HTP (5 hydroxytryptophan) can be helpful, too. 5-HTP, is the substrate and precursor for making serotonin and melatonin. Serotonin, a mood elevating chemical found in the brain, the digestive system, and blood cells. Serotonin is a key neurotransmitter normally found in relatively high concentrations in the brain. It has several functions throughout the body, including modulating appetite and sleep.Take all three natural supplements 30 minutes before bed and enjoy a good night’s rest.
  • Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
  • Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. Keep alarm clock and other electrical devides as far away from the bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM3 AM4:30 AM
  • Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep.
  • Avoid caffeine and excess alcohol. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of REM sleep, where the body does most of its healing.
  • Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
  • Have your adrenals checked by preventative medical doctor. Scientists have found that Insomnia may be caused by adrenal stress, Have your AM/PM cortisol levels checked – a measure of stress hormones in the blood.
  • Don’t Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
  • Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you experience REM sleep –the deepest phase of sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best time to kick start your metabolism for the day.

Jeanne Peters RD, Nutrition Director for the Nourishing Wellness Medical Center in Redondo Beach is a recovered insomniac who specializes in natural solutions and preventative whole food approaches for raising healthy families and sleep deprived teens and adults. She can be reached at 310-792-7830 or learn more at www.nourishingwellness.com