It’s FALL and while it’s still warm enough to be comfortable outside, we have all things warm and comforting on the brain!
This month, we are featuring some of our favorite apple recipes that AREN’T pies! (don’t worry, we’ll share some pies soon enough). Apples are versatile and easy to work with, and they love being combined with almost anything!
We will continue to add more recipes…stay tuned!
The 4 Things You Need to Do to Eat Well On A Budget
By Jenna Kohler, Certified Health Coach & Basil Bandwagon Team Member
So, you want to eat “healthy”, but “healthy” food costs too much…
You had good intentions to stock your refrigerator with delicious, organic, local fruits and veggies, but instead ended up with a cabinet full of peanut butter, jelly, and boxed macaroni and cheese…
Or, you did go out and fill up your shopping cart with lots of great healthy food, but you spent your whole paycheck…
Sound familiar? We get it. And we’re here to help. We know how hard it can be to find the time and resources to make healthy living possible. Because – let’s face it – no one can afford to get sick and everyone has the right to feel good in their own skin.
So far this summer, we’ve: improved our gut health, protected our skin, relieved stress naturally, healed insect bites, improved our fitness, learned about quality supplements, upgraded our “good fat” intake, redefined our use of food as medicine, and boosted our immunity. But Summer Camp wouldn’t be complete if we didn’t cover one of the most important exercises of all: learning to tone your budget!
So, take it from us – follow these four simple tips to balance a healthy body and a healthy wallet:
Make routine trips to your grocery store – with a list in hand. If time is limited, spread your trips farther apart with quick stops for just perishables scattered in between. Create a reusable list based on a core set of staple items for your household, according to your dietary needs and preferences. Assess what you have in stock before finalizing your list and heading to the store – re-buying items you already have in stock could result in food spoilage, which is an unnecessary cost to bear.
If you can, spend some time researching sales at your store before your routine trips. When you know ahead of time about good deals, you can make quicker, more informed choices.
Finally, be sure to account for food prep/cook time in your schedule. Buying a bunch of bulk raw ingredients for a great price is awesome, but not if they’re going to spoil sitting at home unprepared while you venture out to grab take-out in a hurry!
While eating out might be convenient, it certainly isn’t the best choice for your wallet. So, be conscious about how often you do go out to eat. Consider putting a limit on the amount you spend in a given month, or the number of times you eat out in a week. When you do go out, make smart choices. Often you can find great quick-service local eateries offering quality, local food without large price tags. (Like our Farm to Market Café!)
Preparing your own food can offer enormous cost savings. Common misconception is that it’s a time-consuming process. The truth is, yes – it can be. But, it doesn’t have to be. Pick two days a week to cook and prepare meals and snacks. An hour or two of your time on a Sunday and Wednesday, for instance, can save you hours more throughout the week by repeating the same process.
BYOW: Invest in a fun, QUALITY water bottle like our Hydroflask products. These bottles come in fun colors and keep your drink at the perfect temperature so you can stay refreshed all day long. Bring the bottle with you every time you leave the house. When you get thirsty, not only will it keep you hydrated, but it’ll save you from reaching for a $1 for the vending machine.
Buying foods in bulk can be a great place to start. Nuts, seeds, grains, dried fruit, baking ingredients, nut butters, spices, herbs, coffee beans and teas are all offered in bulk. Bulk foods – or “scoop your own” foods – can be offered at lower prices because they do not use expensive packaging and branding. They are a great way to shop for a variety of reasons:
Bring your own shopping bags! Basil Bandwagon refunds customers 10 cents for each bag used during a purchase. Do the math – if your family of four uses 10 bags each week, that’s a $1 savings/week, which equates to over $50/year. FREE MONEY, folks! Need we say more?
Subscribe to our Basil Bandwagon email list here! We frequently email awesome coupons. Also, look for sales in store and online. You can find our sales flyer at the entrance of our stores as well as on our website.
If you know you will use it, opting for the larger choice of the same product is almost always more economical. And as a bonus, if there is a product you use frequently or in large quantities, let us know you’d like to special order a case, and you’ll receive 10% off!
Air-tight glass containers and jars can help preserve your food purchases at home. For produce items, consider purchasing specialized produce bags to store fruits and veggies in within your refrigerator. They are specially designed to extend the life of your fresh produce so that it doesn’t spoil before you get to it.
Lastly, if you are a frequent traveler or infrequently home, opt for frozen fruits and vegetables rather than fresh. They are a better investment for you and will remain available for preparing any time!
For more money-saving tips and tricks, come visit our stores to speak with one of our friendly team members.
This week at Summer Camp, we have an exciting guest post from one of our favorite local Chiropractors, Dr. Michele Gardner! Check out what Dr. Gardner has to share about optimizing immune health below.
Summer is almost over which means school will be starting soon! There’s a funny thing that happens when children get together in large groups and have the added social stress of starting a new year. It seems to do with both stress-coping strategies and gut health. We now understand that stress affects our nervous system, which in turn alters immune function- especially when it is chronic. (Segerstrom, 2004) We also 
know that a large percentage of our immune function resides in our gut. (Vighi, 2008) Each family essentially has its own ecosystem that gets challenged when encountering another that our immune system is unfamiliar with. (University of Utah, 2014) Fortunately, there are daily choices you can make to support general immune health, actions you can take for prevention during exposure to an illness or during a high stress time-period, and treatments you can use to ease your symptoms and possibly shorten their duration.
For starters, I have never seen more stressed-out kids than those in school today. The level of academic and social demand placed on our children requires we teach them stress-coping strategies. Do you know what works for your child and your family? As parents, the pressure is just as great- in different ways. And if you’re a “big kid” – this applies to you too.
There you have it, my friends! With a clear nervous system, quality nutrition, rest, recreation, exercise and hydration, you can achieve greater heights in your health. If you do start expressing symptoms, support your body to do what it knows how to do via your immune system and you’ll be well in no time. Snuggle on the couch and watch your favorite comedy shows while someone pampers you. And, if you don’t have someone to pamper you, call me – I’ll grab a healthy soup from Basil Bandwagon and bring you a care package fit for an Olympic Champion!
Dr. Michele Gardner is a Holistic Chiropractor whose focus is on wellness and preventative care for families and individuals facing physical, mental and emotional issues. She specializes in prenatal care and pediatrics. Her passion is to educate and inspire everyone to achieve the best possible health without drugs or surgery. Gardner Family Chiropractic is located in the Old Egg Auction complex at 84 Park Avenue, Suite G105 in Flemington,www.drmichelegardner.com, 908-782-7470, gfctasks@gmail.com.
Adams, W. e. (n.d.). Immune Function: Basic Considerations of Exercise and Hydration. Retrieved August 15, 2016, from Korey Stringer Institute: University of Connecticut: http://ksi.uconn.edu/wp-content/uploads/sites/1222/2015/04/Immune-Function-and-Hydration.pdf
Brennan, e. a. (1991). Enhanced phagocytic cell respiratory bursts induced by spinal manipulation: Potential Role of Substance P. Journal of Manipulative & Physiological Therapeutics , 399-400.
Gleeson, M. (2007). Immune function in sport and exercise. Journal of Applied Physiology , 693-699.
Mayo Clinic. (2016, April 21). Healthy Lifestyle: Stress Management. Retrieved August 15, 2016, from Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456?pg=1
Medicine Net. (1999, October 14). water soluble vitamins vs fat soluble vitamins article. Retrieved August 14, 2016, from Medicine Net: http://www.medicinenet.com/script/main/art.asp?articlekey=10736
Mercola. (2014, January 13). Effects of Low Humidity on Health. Retrieved August 15, 2016, from Mercola.com: http://articles.mercola.com/sites/articles/archive/2014/01/13/low-humidity-health-effects.aspx
Olson, E. (2015, June 9). Expert Answers on Insomnia. Retrieved August 14, 2016, from Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
Palevsky, L. (2006, December 1). A Holistic Perspective on the Digestive System of Infants and Children. Retrieved August 15, 2016, from ICPA: http://icpa4kids.org/Wellness-Articles/a-holistic-perspective-on-the-digestive-system-of-infants-and-children.html
Pattnaik, S. e. (1996). Antibacterial and antifungal activity of ten essential oils in vitro. Microbios , 237-46.
Segerstrom, S. C. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin , abstract conclusion.
Takeda, Y. e. Long Term Remission and Alleviation of Symptoms in Allergy and Crohn’s Disease Patients Following Spinal Adjustment for Reduction of Vertebral Subluxations. Journal of Vertebral Subluxation Research , 4 (4), 1.
University of Utah. (2014, August 15). Your Changing Microbiome. Retrieved August 14, 2016, from Learn.Genetics. Genetic Science Learning Center.: http://learn.genetics.utah.edu/content/microbiome/changing/
Vighi, G. e. (2008). Allergy and the gastrointestinal system. Clinical and Experimental Immunology , abstract.
Vitamin D Council. (n.d.). How do I get the vitamin D my body needs? Retrieved August 15, 2016, from Vitamin D Council: http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
Yates, e. a. (1988). Effects of chiropractic treatment on blood pressure and anxiety: a randomized, controlled trial. Journal of Manipulative & Physiological Therapeutics , 484-488.
Hippocrates wasn’t kidding when he said, “Let food be thy
medicine and medicine be thy food.” The man knew what
he
was talking about way back in (about) 475 BC – back when
it was necessary for physicians (or healers) to know about
nature. Ask a physician practicing traditional western
medicine today about what you can eat to help
diverticulitis, arthritis or a simple sinus infection, and you
might be met with a confused face. Medical doctors in our
western culture typically practice medicine by prescribing
pharmaceutical drugs and addressing symptoms of disease.
But what if we could replace disease with ease? Better yet, what if healthcare was all about maintaining
ease instead of addressing symptoms of disease?
Another smart man that we’re all familiar with – Mr. Thomas Edison – once said, “The doctor of the
future will give no medicine, but will interest her or his patients in the care of the human
frame, in a proper diet, and in the cause and prevention of disease.”
With an ongoing discussion of preventive health amongst our community these days, more of us are
now interested in what we can eat and how we can live to prevent disease.
If you’re among the bunch that wishes to choose ease as a way of life, here’s an overview you may find
to be a useful guide for living:
Your body is an amazing machine of interconnected mechanisms that work together to generate
a living, breathing, you. And though each function of your body is quite dependent on the functions of
other parts of your body, there are specific foods that help support specific areas of your anatomy.
(CLICK CHART FOR PDF VERSION)
Bringing a regular supply of these foods into your diet can help support healthy function of all your body’s systems and mechanisms. Using these foods in times of disorder and disease can also prove to be supportive to your health.
www.clevelandclinic.com – Cleveland Clinic
https://www.niddk.nih.gov/health-information/digestive-diseases – National Institute of Diabetes and Digestive and Kidney Disorders
https://medlineplus.gov/throatdisorders.html – US National Library of Medicine
Ice Cream should be simple, right?
We think so! That’s why we strive to sell ice cream that’s free of additives found in many commercial ice cream products. (Check out the labels the next time you’re picking up a treat – you might be shocked at what you’ll find.) Soft serve ice cream and frozen yogurt are some of the worst offenders, often laden with ingredients that yield a signature texture and look. For example, corn syrup solids and mono and di-glycerides are added as emulsifiers. Toppings and syrups are by far the worst offenders, as they are often made almost entirely of artificial colors and flavors to make them extra sweet, colorful and pourable.
Free Scoop Fridays are our way of offering sweet indulgence without the harmful additives! There actually ARE great companies out there making simple, clean, ice cream and dairy free alternatives and we want to share them with you!
Come visit us between 4:00 – 8:00pm on Fridays this summer for a FREE scoop (in a cup or on a cone!). Each week we sample new flavors and always offer an allergen-free variety.
In the past, nutritional information has told us that consuming fat in our food was bad and would surely lead to weight gain. Newer nutritional research has proven that theory to be oh-so-incorrect. In fact, you need fat to stay healthy in so many ways. The key is to be selective with the sources of fat you are consuming and to consume them in proper amounts.
Let’s take a look at what fat does for our bodies first before we delve into what kinds of foods are good choices for healthy fat.
Our bodies need carbs, protein and fat to produce energy. One gram of fat provides more than twice the energy than protein or carbs produce. In order to regulate metabolism, fat is required.
Fat takes a long time to digest, so it sits in our digestive systems for a while and keeps you from feeling hungry for a longer period of time.
Omega 3 fatty acids have been shown to boost serotonin levels in the brain, which are responsible for your feelings of happiness and wellbeing.
Fat is absolutely essential for normal growth and development. And, the more energy (produced in part by fat) we have to work out, the better we are able to burn and tone!
Vitamins A, D, E, K – among other critical nutrients – cannot be absorbed without the consumption of fat. Deficiencies of these vitamins can cause brittle bones, muscle pain, fatigue, and more.
Generally speaking, current research tells us that monounsaturated and polyunsaturated fats are “good fats”, linked with a reduced risk of heart disease and healthy cholesterol levels. Conversely, saturated fat (which we are suggested to use sparingly) and trans fat (which we are suggested to avoid entirely) are “bad fats”, linked with an increased risk of heart disease and heightened cholesterol levels.
Sticking to this suggestion isn’t always easy – but that’s where supplements can help us. To ensure we get an adequate supply of “better for you” fat each day, there are a variety of liquid and pill supplements available to support us.
Click here to check out an overview of Omega Oil supplements and come and visit one of our friendly team members at Basil Bandwagon to learn more about what supplement might be right for your health needs!
Livestrong Foundation: http://www.livestrong.com/article/557726-eat-fat-to-burn-fat/
Academy of Nutrition & Dietetics: http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/want-to-get-lean-eat-fat
TIME Magazine: http://time.com/4411754/fat-mediterranean-diet/?utm_campaign=sniply&utm_medium=sniply&utm_source=sniply
Harvard Health Publication: http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
American Heart Association: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/FATS-The-Good-the-Bad-and-the-Ugly-Infographic_UCM_468968_SubHomePage.jsp
Cleveland Clinic: https://health.clevelandclinic.org/2014/10/heart-healthy-cooking-oils-101/
Our local producers are bringing in the perfect vegetables for grilling:
•Walla Walla Onion from Blooming Glen Farm
•Zephyr Squash, Fennel, and Golden Zucchini from Sandbrook Meadow Farm
•Paprika Peppers from Millwood Springs Farm.
•Long Hot Frying Peppers from Zone 7
•Purple Bell Peppers from Profeta Farms
Supplements have gotten some bad press in recent years’ news. Major retailers have been accused of
selling “fraudulent” and “potentially dangerous” herbal supplements. Other supplement makers aren’t
transparent about their sourcing and production practices. So how do you know what’s beneficial,
what’s a waste of money, and what may be harmful?
The U.S. Dietary Supplement Health and Education Act (DSHEA) is a good place to start with this
explanation. DSHEA mandates that manufacturers and distributors of supplements and dietary
ingredients are prohibited from marketing products that are adulterated or misbranded and must
protect the public against any unsafe product. Among several other regulatory clauses, before
marketing any new dietary ingredient, a manufacturer must supply the FDA with adequate information
to provide “reasonable assurance that the ingredient does not present a significant or unreasonable risk
of illness or injury.”
With this Act, we are given an initial layer of protection as consumers. But, to ensure we are getting the
highest quality, safest, most effective products for our bodies, it’s very important to take your
investigation a few steps further.
When researching or purchasing supplements, there are a few things you’ll want to look for regarding
the manufacturer. Sometimes these can be found on product labeling, other times you’ll want to refer
to the company’s website for more detailed information.
A company that does not disclose quality assurance practices is likely not a great choice in
supplements. For instance, when you eat food at a restaurant, you expect it to be made with
care and safety in mind, just as you expect it to contain quality ingredients that are nutritive
(and delicious!) to consume. It is important that you expect the same with your supplements. If
you choose to eat organic, you may also want your herbs to be grown organically.
Companies that take pride in their sourcing and farming practices most often
disclose this information to help inform consumers of their quality practices.
Gaia Herbs is a superb herbal supplement company with a long-standing reputation of utmost
quality. Headquartered in rural North Carolina, Gaia has implemented an herb traceability
program. Upon purchasing a Gaia product, you will notice a “Meet Your Herbs” code printed on
packaging. The code can be typed into a handy web-based tool which enables you to view the
source of each herb through a virtual tour of their farmland. Super cool! Check out the tool
here.
Supplement companies with poor transparency standards reveal little information – if any at all
– about ingredient sourcing, production methods, packaging details, and shipping logistics.
As a customer, you want (and have the right) to know about where
ingredients in your supplements come from, how they are made into their current form, what
type of packaging is used to contain them, and under what conditions they are shipped (i.e.
temperature). A good supplement company is transparent about their ingredient sourcing,
production methods, packaging, as well as shipping logistics.
Mega Food is a fantastic supplement company that has adopted utmost transparency to
customers. Headquartered in New Hampshire, Mega Food not only discloses what small, family-
owned farms they source product from, but their website includes live video footage of their
production facility in action. Talk about being transparent! Check them out here.
Sparse labeling without detailed information is a sure sign of lack of credibility.
The more information that is provided, the more you are able to determine if the product is exactly what
you are looking for.
What’s on the label should be in the bottle. In other words, as a customer,
you should be aware of ALL details related to the product formulation. Active as well as non-
active ingredients should be listed to help inform you about your choices.
Oregon’s Wild Harvest is a wonderful herbal supplement company that champions these
practices to create customer-friendly products. Headquartered in Oregon, Oregon’s Wild
Harvest labels are comprehensive, clear, descriptive and informative. A company you can trust!
Check out their quality standards in labeling here.
Marketing claims on packaging are often a bad sign. For example, products with labels that say
“Lowers Blood Pressure” or “Lose 10 lbs. Fast!” are not abiding by DSHEA law and are likely to
be unsafe or ineffective.
Look for products without lofty claims, or with supportive statements like:
“supports healthy blood pressure” or “supports a positive mood”. These companies are
practicing appropriate labeling and marketing tactics and helping you make informed choices on
your selections.
Nordic Naturals is a supplement company specializing in Omega 3 oils. Headquartered in
California, the company’s motto speaks to its commitment to quality: “Committed to Delivering
the World’s Safest, Most Effective Omega Oils™”. Nordic Naturals has surpassed International
Pharmaceutical Standards, has earned award-winning product purity levels, and guarantees
exceptional freshness. This is especially important in fish oil supplements, where rancidity of fish
can play a role in product experience (fish burps are not pleasant and purity can prevent them!).
Check out Nordic Natural’s commitment to quality here.
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm109760.htm – US Food & Drug Administration
http://www.crnusa.org/index.html – Council for Responsible Nutrition
http://www.naturopathic.org/content.asp?contentid=35 – The American Association of Naturopathic Physicians
https://www.weilvitaminadvisor.com/why_take_supplements – Dr. Weil, “Why Take Supplements?”
https://www.nowfoods.com/now/nowledge/how-read- supplement-labels – Now Foods “How to Read Supplement Labels”
https://www.weilvitaminadvisor.com/medications_that_deplete_nutrients – Dr. Weil “Replenish the Nutrients that Medications Deplete”
In the spirit of continuing our fitness discussion this week at Basil Bandwagon’s Summer Camp,
we’ve compiled a list of the most popular fitness questions you’ve been just sweating to learn
about. And then we asked some local experts. Here’s what they said:
“There’s a common misconception that you can’t get enough or the right types of protein from
plant based sources, but this is entirely not true. Eating a wide variety of whole foods can
generally cover all of your protein needs, but examples of high protein plant based foods
include quinoa, brown rice, and other whole grains, nut and/or nut butters such as almond or
peanut, and other sources can be added to smoothies or salads such as spirulina, hemp seeds,
flax seed, and chia seed. Of course there are always beans (legumes) and bean based products
such as lentils, black beans, and soy beans. Finally, soy products such as tempe and tofu can
also be used in place of meat in many recipes, however the least processing possible is
generally a good thing.”
– Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,
NJ, focused on providing clients with coaching on performance goals
“Nothing is better than water at adequately hydrating your body. If you’re getting bored with
just water you can try putting sliced citrus or other fruit into the water for flavoring.
Another option is freshly squeezed fruit juice such as you would make in a juicer- not the
store-bought type. Fruit smoothies are another great option as is coconut water. Decaffeinated
unsweetened iced tea also provides some taste to a water-based drink. Keep in mind that eating
foods that are highly water-based such as soups, fruits and veggies can also help with
hydration.”
– Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training
establishment with a rich history of athletic excellence based in Chatham, NJ
“In order to keep muscle cramps away, you’ll want to make sure you are staying hydrated. You
should also always warm up your muscles before a workout with some dynamic (active)
stretching and follow each workout with static stretching, which involves holding a stretch for
about 30 seconds. A healthy balanced diet with plenty of vitamins, potassium, and magnesium
will also help prevent muscle cramps.”
– Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a
leading personal training company in Pittstown, NJ, dedicated to providing one-on- one
fitness and lifestyle coaching to all clients
“This is perhaps the most common reason given when we ask people if they are getting enough
‘MOVE’ in their life. The bad news is, we are all strapped for time and it is a very real barrier.
The good news is even a very, very short duration, when given in the right dosage can produce
strong gains. Recent studies have shown benefits in as little as 1 minute when appropriate and
applied correctly. In children, within minutes positive physiological responses begin including
improved immune response. So truly since just about any amount of exercise can be beneficial,
all or none thinking is not applicable. We recommend starting by building consistency first,
even if only minutes and expanding from there. Another great way to start exercising is to
attach it to another habit you already have well established. If for example you do something
everyday at a specific time – try to fit exercise in before or after that event so you can build
on a habit or routine already in place.”
– Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,
NJ, focused on providing clients with coaching on performance goals
“There are many options for both pre and post exercise meals. Before activity (ideally 1-2 hours
prior) you should eat something that is more ‘good’ carbohydrate-based with some fats and
proteins to sustain your energy. Examples might be whole wheat bread with peanut butter and
banana or Greek yogurt with trail mix. It is also important to hydrate prior to exercise. After
activity (ideally within :30-:45) it’s important to begin refueling and hydrating your body. Similar
nutrients as the pre-exercise meal are present but the proportions change slightly. This meal
should focus more on protein and carbs with some fats. Examples might be grilled chicken and
vegetables with brown rice, a veggie omelet with a side of mixed berries or a fruit smoothie
with protein powder.”
– Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training
establishment with a rich history of athletic excellence based in Chatham, NJ
“If you’re new to exercising, I would start at 2-3 times a week with light to moderate intensity.
If you’re an intermediate to advanced exerciser, then I would workout 4-6 days a week with
active rest days in between. Active rest can involve stretching, light daily activity, and foam
rolling.”
– Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a
leading personal training company in Pittstown, NJ, dedicated to providing one-on- one
fitness and lifestyle coaching to all clients.
“No, but sometimes in the essence of time and ease, protein supplementation can insure you
are getting an adequate amount for proper muscle recovery. There appears to be no “special”
formula as most marketers of such products would have you believe as long as you are getting
in a combination of carbs and protein after a bout of exercise. Once again, whole foods will do
just fine.”
– Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,
NJ, focused on providing clients with coaching on performance goals
“It is not recommended that anyone try to significantly alter their body weight or physique in a
short period of time such as two weeks. A safe amount of weight loss is typically 1-2 pounds per
week. It may be slightly higher for those who are starting at a higher weight. This type of weight
loss should be achieved through proper diet modification and participation in an effective
exercise program. Crash diets, weight loss supplements and high-intensity exercise routines can
cause many negative results. They may result in a significant initial loss in weight but over time
they can make the user ill, possibly injure and sometimes even cause weight gain. There
is no easy way to lose weight other than through diet and exercise. The best bet is to be active
all year-round and eat properly as often as possible. This way your body weight and fitness level
will always be at or near where you would like it to be and there will be no need to crash diet.”
– Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training
establishment with a rich history of athletic excellence based in Chatham, NJ
“No gym, no problem! Walking is one of the best exercises to prevent disease and get you on a
fast track to good health. Workouts can also be done at home by either buying workout dvds,
weights, or an outfit you can dance in! You can bring a friend with you to take a local fitness
class or hire a personal trainer to help you build a workout program. You never know what you
may find fun to help you stick to a great workout routine each week!”
– Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a
leading personal training company in Pittstown, NJ, dedicated to providing one-on- one
fitness and lifestyle coaching to all clients
“Do it with them! Kids don’t often listen with their ears – they listen with their eyes. If they see
an active lifestyle is a part of their parent’s lives, they will be more likely to embrace it
themselves. Joining teams and other groups that will combine exercise with fun, and utilizing
the power of social connections can have a huge impact here and encourage kids to stick with it
long term.”
– Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,
NJ, focused on providing clients with coaching on performance goals
“Good carbs” are generally categorized as ‘complex’ and are the preferred type as they
contain more fiber and less sugars. Examples of good carbs are green vegetables, fruits
(berries), whole grains, sweet potatoes and brown rice. “Bad carbs” are categorized as simple
and should be consumed in minimal amounts. Examples are soda, candy, artificial syrups, white
bread, white rice and white pasta.”
– Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training
establishment with a rich history of athletic excellence based in Chatham, NJ
“This question depends on the individual. Daily protein intake is lifestyle and goal dependent. A
newcomer to exercise just starting to add and protein to their diet will need less protein than a
bodybuilder or professional athlete. Everyone should try to at least get some protein in with
every meal to ensure a well-rounded diet.”
– Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a
leading personal training company in Pittstown, NJ, dedicated to providing one-on- one
fitness and lifestyle coaching to all clients.
“The best kind of exercise is the exercise you’ll actually DO….CONSISTENTLY…over a LONG
PERIOD OF TIME. Find something you enjoy, that gets your heart rate up for around 45 minutes
continuously. Dancing, Rowing, Biking, Elliptical, are all good options and that’s not an
exhaustive list. But don’t give up on running just yet – the more you do it, the easier it gets as
your body adapts, and the more you’ll enjoy it!”
– Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,
NJ, focused on providing clients with coaching on performance goals
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease.
