by Lisa Berger, PowerPilates certified instructor at Pilates Health Connexion
Growing old is inevitable, but why not do it gracefully?
Pilates is the perfect way to challenge the body as we age. It increases flexibility, balance, strength, stamina, and decreases risk of bodily injuries.
It's never too late to begin an exercise program. As we age several
things are going on: muscle loss, decreased aerobic capacity, joints
stiffen and we experience decreased range of motion and balance is
challenged. This is precisely what makes an older person more prone
to injury. It is vital to challenge the body as we age without
endangering ourselves. Pilates is the perfect combination of gentle
and supportive movements that promote a healthy lifestyle.
Strengthening the spine is key to preventing injuries. Pilates builds
muscles in the arms, legs, back and core. This muscle tone improves
equilibrium, flexibility, and the ability to heal more quickly from injuries.
Pilates will improve the quality of your life. It is an investment in
yourself that is worth its weight in gold. Is there anything more
important than our health?
Tuesday, May 10, 2011
Wednesday, January 26, 2011
"Is Food Making You Sick?"
by Anna Schafer, MS, RD, LD/N
Many people suffer from a wide range of common illnesses such as migraines, irritable bowel syndrome (IBS), fibromyalgia and weight imbalances just to mention a few. Often physicians are running out of option to treat these conditions because the underlying cause has never been diagnosed.
Sometimes our body develops adverse reactions to common and absolutely healthy food we eat every day. These adverse reactions are called food sensitivities not to be confused with food allergies.
The difficulties diagnosing food sensitivities include that
- Symptoms can manifest from 4-96 hours after ingestion
- Reactions are often dose dependent
- There are usually many reactive foods and food-chemical triggers
- Trigger foods are very individually different.
When food sensitivities are involved in these diseases and often they are then proper dietary management can have a tremendous impact on reducing the symptoms often to a point of complete remission.
How do we test which food cause sensitivities?
Since the immune system is like a huge orchestra there are many tests to identify certain immune reactions. Almost everybody is familiar with skin testing detecting allergies. These tests are good for food allergies such as egg or peanut allergies. Food allergies however are usually easy to detect since the reaction shows up immediately after the food has been eaten.
Tests to detect food sensitivities are for example ELISA IgG, ALCAT and MRT.
ELISA IgG is not that useful as IgG is also a protective antibody, so high amounts may be a good thing. ALCAT uses an older technology and is not reliable over 90%.
When you receive a blood test kit from your doctor ask him which test he uses.
The Mediator Release Test (MRT) tests for 150 food and food additives. It has been developed by Signet Diagnostics in the late 1990 and is very accurate and showed consistently over 90% reliability. MRT is currently the most useful blood test for food sensitivities on the market.
The dietary department of Signet Diagnostics developed a dietary management program called LEAP (Lifestyle Eating and Performance). A four week program designed according to the individual’s MRT results provides guidelines from total elimination of reactive foods to slowly reintroducing lesser reactive foods to a new diet that can be maintained for life. Your LEAP certified registered dietitian is your guide on this path to a symptom free life.
Many people suffer from a wide range of common illnesses such as migraines, irritable bowel syndrome (IBS), fibromyalgia and weight imbalances just to mention a few. Often physicians are running out of option to treat these conditions because the underlying cause has never been diagnosed.
Sometimes our body develops adverse reactions to common and absolutely healthy food we eat every day. These adverse reactions are called food sensitivities not to be confused with food allergies.
The difficulties diagnosing food sensitivities include that
- Symptoms can manifest from 4-96 hours after ingestion
- Reactions are often dose dependent
- There are usually many reactive foods and food-chemical triggers
- Trigger foods are very individually different.
When food sensitivities are involved in these diseases and often they are then proper dietary management can have a tremendous impact on reducing the symptoms often to a point of complete remission.
How do we test which food cause sensitivities?
Since the immune system is like a huge orchestra there are many tests to identify certain immune reactions. Almost everybody is familiar with skin testing detecting allergies. These tests are good for food allergies such as egg or peanut allergies. Food allergies however are usually easy to detect since the reaction shows up immediately after the food has been eaten.
Tests to detect food sensitivities are for example ELISA IgG, ALCAT and MRT.
ELISA IgG is not that useful as IgG is also a protective antibody, so high amounts may be a good thing. ALCAT uses an older technology and is not reliable over 90%.
When you receive a blood test kit from your doctor ask him which test he uses.
The Mediator Release Test (MRT) tests for 150 food and food additives. It has been developed by Signet Diagnostics in the late 1990 and is very accurate and showed consistently over 90% reliability. MRT is currently the most useful blood test for food sensitivities on the market.
The dietary department of Signet Diagnostics developed a dietary management program called LEAP (Lifestyle Eating and Performance). A four week program designed according to the individual’s MRT results provides guidelines from total elimination of reactive foods to slowly reintroducing lesser reactive foods to a new diet that can be maintained for life. Your LEAP certified registered dietitian is your guide on this path to a symptom free life.
"Isn't Pilates like Yoga?"
What are the differences, similarities and benefits of doing both?
Besides its physical activities Yoga is a life style, rooted in thousand year old
philosophies. Meditation and chanting are the basis for spiritual enlightenment which leads to reduced stress, strengthening of the immune system and overall well-being.
Pilates is a set of exercises founded about 100 years ago by Joseph Pilates. About 500 different exercises were identified to strengthen the core musculature in order to restore the natural posture of the human body.
The physical component of Yoga is comprised of up to 900 different exercises that teach balance, flexibility as well as strength. Exercises are eiher poses held for several breaths or a set of fluid movement such as the sun salutation.
Pilates uses various apparatus to support, align, and challenge the body. Pilates employs few repetitions of exercises to build up the "girdle of strength", which includes the abdominals, buttocks, low back, and inner thighs. The gymnastic vigor with which Pilates exercises are performed is in drastic opposition to Yoga exercises.
The vigorous exercises for Pilates use a breath that oxygenates the body, whereas the slower inhale and exhale during Yoga calms the nervous system, and changes levels of consciousness.
Despite these differences Yoga and Pilates have some similar poses and exercises, but in general they complement each other perfectly. The muscular strength that you build with Pilates can be applied in Yoga poses to achieve better balance. The stretching poses of Yoga are beneficial for improving the overall flexibility of your body.
Besides its physical activities Yoga is a life style, rooted in thousand year old
philosophies. Meditation and chanting are the basis for spiritual enlightenment which leads to reduced stress, strengthening of the immune system and overall well-being.
Pilates is a set of exercises founded about 100 years ago by Joseph Pilates. About 500 different exercises were identified to strengthen the core musculature in order to restore the natural posture of the human body.
The physical component of Yoga is comprised of up to 900 different exercises that teach balance, flexibility as well as strength. Exercises are eiher poses held for several breaths or a set of fluid movement such as the sun salutation.
Pilates uses various apparatus to support, align, and challenge the body. Pilates employs few repetitions of exercises to build up the "girdle of strength", which includes the abdominals, buttocks, low back, and inner thighs. The gymnastic vigor with which Pilates exercises are performed is in drastic opposition to Yoga exercises.
The vigorous exercises for Pilates use a breath that oxygenates the body, whereas the slower inhale and exhale during Yoga calms the nervous system, and changes levels of consciousness.
Despite these differences Yoga and Pilates have some similar poses and exercises, but in general they complement each other perfectly. The muscular strength that you build with Pilates can be applied in Yoga poses to achieve better balance. The stretching poses of Yoga are beneficial for improving the overall flexibility of your body.
NEW class Core Circuit with Devin Burke
Our core circuit class is a combination of weight and functional training techniques infused with cardio for a non stop fat melting workout. The Core Circuit classes are great for anyone looking for a new and fun way to burn claroeis and tone up. The classes usually last about 40 minutes. Several stations are set up and participants do the specified exercises at each station for 40 sec with 20 sec break.
Our trainer Devin Burke is a certified personal trainer by the America College of Sports Medicine with 4 years training experience and a bachelor’s degree from Florida Atlantic University in Exercise Science. He is currently pursuing a Doctorate in Physical Therapy and just finished a 4 month Internship at the Palm Beach Institute of Sports Medicine working as a Therapeutic Exercise Technician, helping physical therapist develop and implement exercise programs to rehab athletes and the general public. "I believe that exercise should be enjoyable and fun and I create a fun yet challenging training experience for all of my clients. I'm a firm believer in the holistic wellness approach to health. True health is achieved by having all aspects of health be in balance physically, mentally, socially and spiritually."
Our trainer Devin Burke is a certified personal trainer by the America College of Sports Medicine with 4 years training experience and a bachelor’s degree from Florida Atlantic University in Exercise Science. He is currently pursuing a Doctorate in Physical Therapy and just finished a 4 month Internship at the Palm Beach Institute of Sports Medicine working as a Therapeutic Exercise Technician, helping physical therapist develop and implement exercise programs to rehab athletes and the general public. "I believe that exercise should be enjoyable and fun and I create a fun yet challenging training experience for all of my clients. I'm a firm believer in the holistic wellness approach to health. True health is achieved by having all aspects of health be in balance physically, mentally, socially and spiritually."
Thursday, December 2, 2010
Pilates for Golfer
by Suzanne Diffine
Golfers take note! This season, Pilates Health ConneXion will launch a specialized Pilates program for golfers.
PGA Certified Golf Professional and Instructor, David Romo has developed this individualized program to improve performance and drastically reduce injuries.
Acutely aware of the effect of improper posture, misalignment, and muscle imbalance, he immediately recognized that Pilates helped correct these problems. Through computerized visual analysis of a golfer’s swing, he pinpoints these weaknesses, working with certified Pilates trainers to develop a customized program for each client. Progress is measured incrementally and the workout is modified accordingly.
Issues like low back pain and shoulder impingement, the bane of many golfers, can be radically reduced. Take it from Rich Beem, who used Pilates to control his stomach muscles and hold off Tiger Woods to win the 2002 PGA Championship: “I really just focused in on tightening up my abdominal muscles. I know it sounds kind of crazy, but when I did that, I was able to take the pressure out of my arms and shoulders and I was able to make a pretty free stroke.”
Romo practices what he preaches. A 2nd degree black belt in Okinawa karate and a dedicated Pilates enthusiast, he is also a corporate speaker on Golf and Fitness Techniques and Skills. He has designed and built golf courses and teaching centers and has worked with some of the world’s greatest golf teachers - Bob Toski and Chuck Workman. His career spans 25 years, during which he has taught both pros and beginners.
Mayra, Chay, Cheryl, and Suzanne look forward to working with David and all PHC’s avid golfers to improve your game and help you remain injury free!
Golfers take note! This season, Pilates Health ConneXion will launch a specialized Pilates program for golfers.
PGA Certified Golf Professional and Instructor, David Romo has developed this individualized program to improve performance and drastically reduce injuries.
Acutely aware of the effect of improper posture, misalignment, and muscle imbalance, he immediately recognized that Pilates helped correct these problems. Through computerized visual analysis of a golfer’s swing, he pinpoints these weaknesses, working with certified Pilates trainers to develop a customized program for each client. Progress is measured incrementally and the workout is modified accordingly.
Issues like low back pain and shoulder impingement, the bane of many golfers, can be radically reduced. Take it from Rich Beem, who used Pilates to control his stomach muscles and hold off Tiger Woods to win the 2002 PGA Championship: “I really just focused in on tightening up my abdominal muscles. I know it sounds kind of crazy, but when I did that, I was able to take the pressure out of my arms and shoulders and I was able to make a pretty free stroke.”
Romo practices what he preaches. A 2nd degree black belt in Okinawa karate and a dedicated Pilates enthusiast, he is also a corporate speaker on Golf and Fitness Techniques and Skills. He has designed and built golf courses and teaching centers and has worked with some of the world’s greatest golf teachers - Bob Toski and Chuck Workman. His career spans 25 years, during which he has taught both pros and beginners.
Mayra, Chay, Cheryl, and Suzanne look forward to working with David and all PHC’s avid golfers to improve your game and help you remain injury free!
Tuesday, November 2, 2010
Making Sense of: Eggs - don’t look at it as white and yellow!
What do you think of first when your doctor tells you that you have a high cholesterol level? Eggs!!
Fortunately, that is no longer necessary. Recent research and findings about both eggs and factors raising blood cholesterol level have exonerated eggs. I also hear often from my patients that they only eat the white of the egg. That recommendation also changed to consuming the whole egg both white and yellow. Unfortunately, eggs have a hard time to shake their bad reputation.
Eggs have 10 advantages and 1 disadvantage:
Advantages:
1) Low calories with 70 calories per medium egg
2) High in protein with 6 grams of protein per egg (3.6 g in white, 2.7 g in yellow)
3) The protein found in egg is a complete protein which contains all of the essential amino acids (the proteins the body must get from the diet);
4) 14 vitamins
5) 11 minerals
6) omega-3 fatty acids
7) Inexpensive
8) Very versatile
9) Easy accessible
10) Very palatable
Disadvantage:
1) 213mg of cholesterol
We know a high blood cholesterol level leads to heart disease. We first assumed that dietary cholesterol leads to high blood cholesterol. This again influenced the recommendation to limit dietary cholesterol to 300mg per day. Eggs with almost the amount of day’s worth of cholesterol were thrown out of every fridge.
Over the years research has shown that there are other factors influencing blood cholesterol level before dietary cholesterol. Those are the total amount of dietary fat, overweight, low activity level, and genetic factors. We also learned that the digestive tract can only absorb about the amount of one egg at a time. Since then the recommendations about the consumption of eggs has been greatly eased. The AHA has amended its guidelines and no longer makes any specific recommendation on the number of eggs a person should eat per week.
Looking at the whole egg and the big picture the benefits of eggs greatly outweigh the risks.
Be creative with eggs and think beyond the morning egg in the pan such as omelets, Spanish frittatas and quiches just to mention a few.
If you know of a great healthy and low fat egg recipe please share it with us.
Farmer’s Market Omelet (from www.incredibleegg.org)
4 EGGS
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
FILLING:
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water
Here’s How
1. COMBINE filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. COOK and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. REMOVE from pan; keep warm. CLEAN pan.
2. BEAT eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. HEAT butter in same pan over medium-high heat until hot. TILT pan to coat bottom. POUR IN 1/2 of the egg mixture. Mixture should set immediately at edges.
3. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, PLACE 1/2 of the filling on one side of the omelet. FOLD omelet in half with turner and slide onto plate; keep warm. REPEAT with remaining egg mixture and filling to make second omelet. SERVE immediately.
Makes 2-4 servings
206 cal/serving with an excellent source of protein, vitamin A and cholin.
Fortunately, that is no longer necessary. Recent research and findings about both eggs and factors raising blood cholesterol level have exonerated eggs. I also hear often from my patients that they only eat the white of the egg. That recommendation also changed to consuming the whole egg both white and yellow. Unfortunately, eggs have a hard time to shake their bad reputation.
Eggs have 10 advantages and 1 disadvantage:
Advantages:
1) Low calories with 70 calories per medium egg
2) High in protein with 6 grams of protein per egg (3.6 g in white, 2.7 g in yellow)
3) The protein found in egg is a complete protein which contains all of the essential amino acids (the proteins the body must get from the diet);
4) 14 vitamins
5) 11 minerals
6) omega-3 fatty acids
7) Inexpensive
8) Very versatile
9) Easy accessible
10) Very palatable
Disadvantage:
1) 213mg of cholesterol
We know a high blood cholesterol level leads to heart disease. We first assumed that dietary cholesterol leads to high blood cholesterol. This again influenced the recommendation to limit dietary cholesterol to 300mg per day. Eggs with almost the amount of day’s worth of cholesterol were thrown out of every fridge.
Over the years research has shown that there are other factors influencing blood cholesterol level before dietary cholesterol. Those are the total amount of dietary fat, overweight, low activity level, and genetic factors. We also learned that the digestive tract can only absorb about the amount of one egg at a time. Since then the recommendations about the consumption of eggs has been greatly eased. The AHA has amended its guidelines and no longer makes any specific recommendation on the number of eggs a person should eat per week.
Looking at the whole egg and the big picture the benefits of eggs greatly outweigh the risks.
Be creative with eggs and think beyond the morning egg in the pan such as omelets, Spanish frittatas and quiches just to mention a few.
If you know of a great healthy and low fat egg recipe please share it with us.
Farmer’s Market Omelet (from www.incredibleegg.org)
4 EGGS
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
FILLING:
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water
Here’s How
1. COMBINE filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. COOK and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. REMOVE from pan; keep warm. CLEAN pan.
2. BEAT eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. HEAT butter in same pan over medium-high heat until hot. TILT pan to coat bottom. POUR IN 1/2 of the egg mixture. Mixture should set immediately at edges.
3. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, PLACE 1/2 of the filling on one side of the omelet. FOLD omelet in half with turner and slide onto plate; keep warm. REPEAT with remaining egg mixture and filling to make second omelet. SERVE immediately.
Makes 2-4 servings
206 cal/serving with an excellent source of protein, vitamin A and cholin.
Tuesday, October 12, 2010
The 7 Principles of Pilates
by Suzanne Diffine
In 1980, Gail Eisen and Philip Friedman enumerated six basic tenets of Joseph Pilates’ system of body conditioning in their seminal book The Pilates Method of Physical and Mental Conditioning. Although these principles were never identified by Pilates himself, they are useful to understanding and deepening the work. The list was expanded in 2009 by Peter Fiasca, who added a seventh principle, cardiovascular conditioning.
1. Concentration: mental focus, short-term and long-term memory. Pilates is a mind/ body workout, developing awareness of the entire body. You must pay attention to what you are doing! No part of your body is unimportant. Concentration even applies to the order of the exercises. As you become more proficient, you will learn the correct sequence in the system. Then you will be a true intermediate Pilates student.
2. Centering: abdominal and spinal stabilization, carriage, power. All movement focuses on the “girdle of strength”, centering on the abdominals, low back muscles, inner and outer thighs, and gluteals. Particular emphasis is placed on the pelvic floor muscles and the transverse abdominals, which wrap around the waist like a corset. All movement comes from the center.
3. Control: muscular stabilization, flexibility, and breathing. Movement is intentional and never uses momentum. Originally called Contrology, the method emphasizes quality of movement, using the right muscles in the proper sequence for that particular movement. Efficiency is also important. Use a minimum of effort for maximum benefits.
4. Precision: placement, articulating shape. Movements are purposeful. Use the right muscles to create the desired shape. Some muscles stabilize to allow others to mobilize, doing so with exactness. Movement frequently stays within the box, the rectangle formed from shoulder to shoulder and hip to hip.
5. Breath: energizing the body and cleansing the bloodstream. Although some exercises have specific breathing patterns, most simply require natural breath. Avoid forced exhalation! Inhalation and exhalation are through the nose and diaphragmatic (lateral) breathing is employed, breathing wide through the ribs.
6. Flow: flowing movement, rhythm, and dynamics. Focus is on creating a flow between and within exercises. Movements are smooth and continuous, not jerky. Transitions between exercises should be seamless, maintaining control.
7. Cardiovascular Conditioning: endurance, stamina. For a normal, healthy individual without any issues, the workout should be vigorous enough to achieve cardiovascular benefits. Transitions between exercises keep the workout moving and there is no wasted effort.
In 1980, Gail Eisen and Philip Friedman enumerated six basic tenets of Joseph Pilates’ system of body conditioning in their seminal book The Pilates Method of Physical and Mental Conditioning. Although these principles were never identified by Pilates himself, they are useful to understanding and deepening the work. The list was expanded in 2009 by Peter Fiasca, who added a seventh principle, cardiovascular conditioning.
1. Concentration: mental focus, short-term and long-term memory. Pilates is a mind/ body workout, developing awareness of the entire body. You must pay attention to what you are doing! No part of your body is unimportant. Concentration even applies to the order of the exercises. As you become more proficient, you will learn the correct sequence in the system. Then you will be a true intermediate Pilates student.
2. Centering: abdominal and spinal stabilization, carriage, power. All movement focuses on the “girdle of strength”, centering on the abdominals, low back muscles, inner and outer thighs, and gluteals. Particular emphasis is placed on the pelvic floor muscles and the transverse abdominals, which wrap around the waist like a corset. All movement comes from the center.
3. Control: muscular stabilization, flexibility, and breathing. Movement is intentional and never uses momentum. Originally called Contrology, the method emphasizes quality of movement, using the right muscles in the proper sequence for that particular movement. Efficiency is also important. Use a minimum of effort for maximum benefits.
4. Precision: placement, articulating shape. Movements are purposeful. Use the right muscles to create the desired shape. Some muscles stabilize to allow others to mobilize, doing so with exactness. Movement frequently stays within the box, the rectangle formed from shoulder to shoulder and hip to hip.
5. Breath: energizing the body and cleansing the bloodstream. Although some exercises have specific breathing patterns, most simply require natural breath. Avoid forced exhalation! Inhalation and exhalation are through the nose and diaphragmatic (lateral) breathing is employed, breathing wide through the ribs.
6. Flow: flowing movement, rhythm, and dynamics. Focus is on creating a flow between and within exercises. Movements are smooth and continuous, not jerky. Transitions between exercises should be seamless, maintaining control.
7. Cardiovascular Conditioning: endurance, stamina. For a normal, healthy individual without any issues, the workout should be vigorous enough to achieve cardiovascular benefits. Transitions between exercises keep the workout moving and there is no wasted effort.
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