A Personalized Aproach to Family Fitness and Nutrition – Essex, MA
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Don’t forget to connect

Posted by Jen in Mind and spirit - (1 Comments)

Do you feel like you wake up and hit the ground running? Do you feel like you have multiple balls in the air and are so busy trying to make sure none of them drop that you often miss what is going on in the world around you? Well, you are not alone and there are some simple solutions.

Do not forget to take some time to connect with friends, family, kids, loved ones. We lead such busy lives and are often so over scheduled that we forget about what is truly important. We neglect the simple essentials, things that keep us balanced and feed our soul- friends, family, community, nature and togetherness. We often forget to take time out to talk to our kids, friends, loved ones, and truly listen without distraction. I am seeing and hearing more and more mom’s of busy families that say they often do not eat together as a family because this one is going here, that one there that often meals on the go are a common occurrence. Mealtime together is a very important time in a family, especially with school age through teen because this allows everyone to check in, see what is happening in each others lives and reconnect.

The bottom line is that we need to get outside our self, and get some perspective on what is truly important- you answer this email or text, or you have a conversation with your kids or loved one? I find myself falling victim to the quick check my email or text someone on the iPhone even though I often get frustrated when friends or family text or email me conversation instead of picking up the phone and calling- connecting. As I tell my teenager who is a text master, texting is not communicating. If you want to talk to someone, call, do not text!

A few ideas to connect with friends and or family are; go for a hike or walk, cook a meal together, play a game together, or go apple picking!

Here are some helpful websites:
Www.trails.com
Www.Americantrails.com
Www.the backpacker.com

Kids cooking magazine I love for the family- www.chopchopmag.com

Enjoy the fall, slow down and don’t forget to connect.

Slow down and reconnect with YOU

Posted by Jen in Uncategorized - (0 Comments)

As school starts up and after school activities begin, so does the chaos in our lives. The common theme I hear among clients, fellow parents, friends and family is that we are all “go, go go” and the concept of “you” and “me” goes to the bottom of the “to do” list.

The Bottom line is that we all need to learn to slow down, stop and smell the roses before we burn out. Our relationships are affected by this constant motion, our stress level goes up, cravings and addictions go up while health and satisfaction go down. We need to give ourself permission to take a time out every day. To sit and do nothing but breath deeply or go for a long walk without our cell phones. We need to disconnect so we can re-connect to what is truly important: our health, our family, or relationships, our passions and our creativity.

Victoria Moran, author of “How to lead a Charmed life” talks about the importance of having “ME” time every day- meditation and exercise. The meditation is to center self and connect the mind to the body and spirit- check in daily. Deepok Chopra, MD notes that meditation is a tool to change your minds “set point”- the way you think about the world and your life. Your set point is one of the three keys to happiness according to him. Meditation helps bring perspective and clarity.

Breath is a key to mediation and a key to balancing the body and it’s systems according to Dr. Andrew Weil, a renowned integrative medicine practitioner. He often testifies to the power of breathing mindfully, slowly, deeply and fully to relaxing the mind, focusing the mind and body and promoting overall health. Starting the day with just 4 minutes of this type of breathing mediation can help you focus and start the day out powerfully.

Exercise is essential to improving mood, sleep,digestion and nutrient absorption. Chinese medicine refers to exercise as a way to ignite the “digestive fire” within the body to promote digestion and absorption. Exercise releases endorphins that contribute to a feeling of happiness, a type of high, a natural high that energizes without side affect.

So, my friends, it is crucial to your health, your family and children’s health and well being for you to put yourself at the top of the “to do” list and take time for “ME”. Center yourself, SLOW DOWN, reconnect with your spirit and listen to your body.

Some ideas for meditation:
5 minutes of deep breathing
Listen to quiet, instrumental music or chanting and breath
Listen to a guided meditation like “the mountain meditation”
More ideas go to www.freemeditations.com. Or www.how-to-meditate.com

Ideas for gentle exercise:
Walk/hike in woods or on a beach
Yoga or PIlates (not power yoga)
Tai chi or chi gong
Dance

I will be doing a group holistic health concealing session for women focusing on slowing down and reconnecting to YOU. Please email me if interacts.

Be well.

Family fitness this summer

Posted by Jen in Uncategorized - (4 Comments)

Now is the time to bring family together, enjoy each other and have fun.  Daylight hours are longer, schedules are less crazed, the temperatures are right, so… Just Do It! (as the old NIKE saying goes.)

Go for  family walk or bike ride, go for a swim or kayak or paddle surf.  Try something new together like stand up paddling.  Just get out and move -together.  Teens are usually trying to ditch the parents to hang out with friends, but let them invite a friend or make a date to do something together.  (I am taking my 12 year old to try Stand up Paddling with me.  Just he and I… a big thing in a family of 6! )  Kids open up more, especially boys, while engaging in an physical activity.  Studies sited by the CDC show that kids who are active are less likely to use drugs and alcohol and have higher self esteem.  Keeping kids active helps keep them out of trouble.  So, instead of overscheduling our kids this summer with activities, try to do the activities together, get moving together and reconnect through PLAY. WE ALL NEED IT.

Some ideas of activities to do with kids all ages: 

 family walk, with little “burst races”- “beat you to the next telephone  pole”.

Family trail ride, hike or scavenger hunt. (check out www.thetrustees.org/places-to-visit to find some good hikes)

Swim or boogie board, kayak or paddle

Set up an obstacle course in your yard or play a game- vollyball, badminton, tennis, soccer, or tag.

For more ideas you can go to www.kidshealth.org, or www.kidnetic.com

The Presidential Active Lifestyle Award is an award you can obtain online if you do the Presidential Challenge. Go to www.presidentschallenge.org.  The challenge for adults is to do 30 minutes of moderate exercise 5-6 days a week, or clock 8,500 steps on a pedometer.  The challenge for kids is to do 60 minutes of moderate exercise 5-6 days a week, or clock on a pedometer (girls) 11,000 steps and (boys) 13,000 steps.  We can meet that challenge!  Good luck and remember to hydrate with lots of water to stay cool, stay hydrated and healthy. Signs of dehydration are head ache, fatigue and nausea.

Summer time’s Bounty- Fruits and Veggies

Posted by admin in Nutrition information - (1 Comments)

Summer bring many wonderful things: fun, sun, social gatherings, vacations and wonderful fruits and vegetables that are in season, fresh and plentiful!  Many experts say eating seasonally is important as our bodies need certain nutrients the seasonal produce provides.  For example, in the tropics we have an abundance of tropical fruits like pineapple, melon, papaya, mango, bananas and oranges which all contain potassium and water that replenishes our bodies in the heat.  When we eat seaonally, we help keep our bodies balanced.

Living in the northeast, we are a bit more limited on what fruits and vegetables are available for us to eat in the late fall and winter months.  But have no fear, summer is here  and, with it, brings wonderful berries, greens, beans, beets, herbs and more.  There are farmers markets out there to get the freshest produce and support local growers as well as CSA’s (Community Sponsored Agriculture) to join and receive weekly produce.  For more information or to find one near you, I suggest the following sites: www.localharvest.org  and www.farmfresh.org.

Another important reminder is to try to eat organically to ensure your food is free of chemicals and pesticides.  Organic food is a bit more expensive, so here is a guide for what is most important to buy organic, “The dirty dozen” and what is less affected by the chemicals “the Clean 15″. Check out http://www.foodnews.org for the lists of these foods or to download a walletguide.  Bon Appetite!