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Breathe Deeply

 May 8, 2012 • No Comments

From the desk of Kristen M. Reynolds, PT, DPT, PMA®-CPT….

Take a deep breath. Do your diaphragmatic breathing. Inhale through your nose. Exhale through the mouth. Pranayama. Empty your lungs deeply with gentle contraction of the abdominals. Using your belly breath…

In mind body classes, like Pilates and yoga, these are words and phrases that you often hear from the teacher. However many students seem to feel that breathing during this bodywork is difficult, unnatural, confusing, or just plain unnecessary. It is understandable, as chances are, students have been told several different ways and times to breathe. As long one feels their muscles getting a great workout, then why bother to focus on the breath? Joseph Pilates wrote in Return to Life Through Contrology that, “Breathing is the first act of life, and the last…above all, learn how to breathe correctly.” One should focus on breathing because it is considered an inner shower that cleanses the body, guides the mind, and reawakens the spirit.

This connection between breathing and cleansing is exactly why OMBE’s practitioners have teamed up to offer a spring program called Cleanse Your Core. While spending 5 days of eating whole, nutritious foods that will detox and reboot your system, you can come to OMBE for 5 ballet barre, Pilates, and yoga classes because each of these mind-body fitness regimens incorporates breathing.

Why bother breathing? It…

…enhances circulation to oxygenate blood and nourish the body on a cellular level.

…ejects toxins from the body.

…improves skin tone.

…eases tension from the mind and body.

…increases concentration.

…drives and creates a rhythm for movement.

…promotes increased abdominal contraction.

Kristen Reynolds, DPT, PMA®-CPT
Doctor of Physical Therapy
PMA® Certified Pilates Teacher

Kristen Reynolds earned her Bachelor of Science degree in Kinesiology with a concentration in Exercise Science from James Madison University in 2006 and a Doctorate in Physical Therapy from the MGH Institute of Health Professions in 2009.

While practicing in orthopedics and sports medicine, a mentor introduced her to the Pilates Method and she has since pursued comprehensive certification to compliment her clinical interests. She is certified by the Pilates Method Alliance, the only professional certification in the field, as well as an active member of American Physical Therapy Association (APTA) and APTA Sports Physical Therapy Section.

Always interested in sports and fitness, she is a former dancer, YMCA and Junior Olympic gymnast, coach, and ACE personal trainer. Integrating the Pilates principles and repertoire into her physical therapy practice has produced successful rehabilitation outcomes for a wide variety of patients, including adolescents, elite athletes and dancers, and individuals with chronic orthopedic conditions. Kristen utilizes this alternative therapeutic approach to improve muscle performance and joint mobility, correct posture and alignment, enhance body awareness, and create an evenly conditioned body that is more resilient to extremity and spinal injury. She greatly enjoys designing programs to target personal goals, educating clients to incorporate Pilates into their daily activities, and teaching small group Ballet Barre and Mat classes.

 

Coo-Coo for Coconut Oil

 April 25, 2012 • No Comments

From the desk of Stacey Nussbaum, HHC …

 

Coconut oil has been falsely labeled as a “bad” fat and touted to raise blood cholesterol levels since the 1950’s.  This is because it is in fact a highly saturated fat, meaning it is solid at room temperature.  BUT, not all saturated fats are created equal!  Coconut oil is composed primarily of medium-chain fatty acids that are burned almost immediately for energy production.  This makes coconut oil a favorite for athletes and other weight conscious individuals.  And it is an exceptionally healthy fat especially for vegans who are lacking medium-chain fatty acids.  Coconut oil is one of the few plant sources of lauric acid, which enhances brain function and the immune system.  It is also a proven antiviral, antibacterial and antifungal agent.  It does not clog your arteries or cause heart disease.  Coconut oil is lubricating in nature and helps nourish your skin and hair.  In addition, coconut oil does not produce free-radicals upon heating like other vegetable oils do.

 

So how do you use this miracle food?

The good news is that coconut oil is equally beneficial when applied externally as it is taken internally, and can be used for both skin and hair.  The most common use for coconut oil is to eat it.  You can stir-fry or roast just about any food with coconut oil.  My favorite is to roast sweet potatoes using coconut oil and cinnamon, tastes almost like a dessert.  And you also can substitute coconut oil for butter in baking, just reduce the amount by 25%.

 

Externally, coconut oil can be used as moisturizer for your skin and hair.  I recently had a massage in Vancouver and the therapist used coconut oil during my treatment.  It was great because it absorbed so quickly into my skin and didn’t leave me feeling greasy.  According to a recent study, coconut oil treatments on your hair reduced protein loss for both damaged and undamaged hair.  You can make a great hair mask by applying a few teaspoons of melted coconut oil to your hair, letting it soak in for a few hours or overnight, and washing it out. It will leave your hair very shiny and smooth!

 

And lastly, you can apply coconut oil to cuts and it forms a thin layer that protects the cut from dust and bacteria. When applied directly to bug bites, it can stop the itching sensation.

 

You can find coconut oil at Trader Joe’s, Whole Foods and most local grocers.

 

Contact Stacey for more ways to incorporate coconut in your diet!

 

Stacey is a Holistic Health & Nutrition Counselor certified by the Academy of Healing Nutrition in New York City.  She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions.  She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

Stacey left her highly successful career in law and finance in NYC to focus on her passion: educating her clients on the benefits of living a healthy, balanced life through proper nutrition.  Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms.  She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises.  Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals.  You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

Book online for any nutrition service at our Boston location or contact OMBE for additional information.

 

Millet is more than Birdseed

 March 29, 2012 • No Comments

From the desk of Stacey Nussbaum, HHC…

 

Although millet is most often associated as the main ingredient in birdseed, it’s certainly not just “for the birds!”  Millet is super nutritious – providing fiber, iron, B vitamins, manganese, phosphorus, and magnesium – and it’s highly alkaline, making it easy to digest and soothing to the stomach.  Of all grains, millet actually has the richest amino acid protein profile and highest iron content.   It’s also gluten free, cooling in nature and is often used for gastrointestinal irregularities.

The taste of millet is mildly sweet and nutty and it’s versatile so it can be used in everything from pilafs to cookies!  Millet is also a grain that should be included on your list of heart-healthy choices because of its status as a good source of magnesium.  Magnesium has been shown in studies to reduce the severity of asthma, reduce the frequency of migraine attacks, lower high blood pressure and reduce the risk of heart attack.  A cup of cooked millet provides 19% of the daily value for magnesium.

 

Check out this curried millet recipe:


Curried Millet

1 tablespoon extra virgin olive oil

½ cup chopped onions

¾ cup millet

½ teaspoon ground turmeric

½ teaspoon ground cinnamon

¼ teaspoon ground cardamom

¼ teaspoon sea salt

¼ teaspoon cayenne

1½  cups water or vegetable stock

¼ cup currants

¼ cup chopped parsley

Heat the oil on medium-high in a saucepan.  Add the onions and cook for about 3 minutes.  Add the millet and stir constantly until fragrant, about 3 minutes.  Add the turmeric, cinnamon, cardamom, salt and cayenne and cook for 1 minute stirring constantly.  Pour in the water or stock, cover and brig to a boil.  Reduce the heat to low and simmer until the liquid has been absorbed and the millet is tender, about 20 minutes.  Stir in the currants and parsley and fluff with a fork.  Cover and let sit for 10 minutes, stir and fluff again.

 

Contact Stacey for more ways to incorporate millet in your diet!

Stacey Nussbaum, HHC

Stacey is a Holistic Health & Nutrition Counselor certified by the Academy of Healing Nutrition in New York City.  She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions.  She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

 

Stacey left her highly successful career in law and finance in NYC to focus on her passion: educating her clients on the benefits of living a healthy, balanced life through proper nutrition.  Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

 

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms.  She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises.  Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals.  You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

 

Book online for any nutrition service at our Boston location or contact OMBE for additional information.

 

 

Low Impact Exercise: Water Jogging

 March 27, 2012 • No Comments
From the desk of Sarah J. Rogers, LMT…
As the city begins to teem with runners counting down the miles to the Boston Marathon’s finish line, excitement and energy fill the air!  I am always amazed at the inspiration that people can take from one another to improve their own habits, mentality, lives – and hope that you can find some inspiration this year through this series of short blogs focused on finding alternative ways to accomplish movement and exercise.  One thing many people find as they spend years going to the gym or even avoiding the gym is that they get bored, stop seeing results etc.  Our bodies LOVE variety and respond to ever-changing stimuli.  If we do the same thing over and over again, we not only get good at doing that very thing – but we can only get SO good before we plateau and increase our risk of injuries, namely repetitive stress injuries.  To inspire you to mix it up, take this series of blogs entitled IMPACT as you will and experiment with new possibilities.  Sometimes it will be a new exercise idea, sometimes a new mental tool, cleansing task or stretch.  Just take the opportunity to consider TODAY and how you can do something small to mix things up for yourself and enjoy continued variety in your mind-body experience.
Bring your attention to your knees.  They bend and unbend – fascinating right?  They are so much more than just a hinge joint than provide mobility, however.  The importance of the weight-bearing responsibilities of the knees is often overlooked; the provenance of injury rooting back to not knowing what is best or avoiding to acknowledge when we need a break.  Bringing our attention back to running, it is no secret that running itself is – for many – the source of knee injuries.  Land-based running produces an impact that is absorbed through the foot-knee-hip-back-and all the way up  to the head.  Deviations in our posture, injuries, gait and overall running form can affect how efficiently our body disperses that impact.  There is much debate on the usefulness of heel-strike running versus fore-foot running, highly supportive platform shoes versus barefoot running, but my  main interest at the moment is HOW your RUNNING FORM affects your KNEE JOINT.  I am of the mind that the less impact the better as – over time – impact adds up in our bodies and potentially compiles into chronic injuries.
There are many ways to lessen the impact on your knees and if you are prone to knee injuries or if you simply want to prevent them, then considering alternatives is a healthy and AWESOME move for your running career.  Running on asphalt, which has more spring than the cemented sidewalks is one alternative, however city-dwellers know that you have to take the T out a ways to find a safe running path.  Another alternative is running on grass, which has even more give than asphalt.  One of the additional benefits to grass running is the unevenness of the surface, which can enhance the activation of synergists around the ankle – strengthening all angles of the ankle joint specifically and of the hip joint (slightly less).  For those who really want to run but for whom even grass running feels like an injury waiting to happen, try water running.
There are two general types of water running:  touch-down water running and deep water running.  They are just what they sound like: touch-down water running includes running along the bottom of a shallow-end pool and deep water running involves wearing a bouyancy belt and running in the deep end.  In both instances, you mimic the movement of running by lifting your knees and pumping your arms.  If touching-down, you can use the push of your feet to move you forward through the water, while if in the deep end you simply go through the motions.  Either way, there does not need to be a focus on a great amount of forward movement.  Recent studies have shown that NCAA Division III runners performing VO2 Max (60%) tests while doing deep water running – were able to reach the same or greater “perceived difficulty level” while performing deep water running with a bouyancy belt.  Researchers found that a cross country style technique (long, lower knee strides) proved to be better for athletes focused on specificity in training technique while a high-knee technique allowed athletes to focus more on stride rate.  The conclusions drawn and insinuated from this and other studies indicate that similar oxygen consumption and physiological benefits can be derived from water running as from dry-land running with a great reduction in joint impact.
So, if your knees are giving you trouble, consider hitting the pool for some water running.  It may look easy, but it can be a great challenge to your cardiovascular and muscular systems and can be a wonderful addition to a dry-land based training regimen.  Have questions or comments? – email me @ sarahrogers@ombecenter.com
Have a great run, Sarah
Sarah J. Rogers, LMT

Licensed Massage Therapist

Sarah J. Rogers is a licensed massage therapist who received her training at the Cortiva Institute in Watertown, Massachusetts. Her practice focuses on the mind-body relationship and the usefulness of this connection not only for healing, but also for seeking balance in everyday life. Sarah brings her experience as an athlete and her compassion for mind-body health to her practice, inspiring growth and comfort in her clients. Along with massage, Sarah is now offering Active Isolated Stretching which can be done alone or in tandem with massage therapy. Employing techniques focusing on relaxation, neuromuscular therapy, stretching, myofascial release, and overall balance, Sarah will work with you to develop a treatment style that suits your needs.

“Good for the body is the work of the body, good for the soul is the work of the soul and good for either is the work of the other.” -Henry David Thoreau.

Book online for any massage service at our Boston location or contact OMBE for additional information.



 

 

Head to Toe

 March 20, 2012 • No Comments

From the desk of Sarah J. Rogers, LMT…

 

The Boston Marathon is coming up and we here at OMBE are, as they say here in the East – WICKED PSYCHED!  Every year as they marathon approaches and then well after it has concluded, we see a huge influx of running.  People who have put their shoes on the shelf for a while, people who continue to train after the race, and those who have never considered running – all hit the pavement together.  If you are a novice runner, you may not have heard of some of the stressors that sometimes come along with running such as black toenails, leg cramps and spasms and plantar fasciitis.  Many things can help prevent these problems:  proper nutrition and hydration, appropriate sized footwear (remember your feet swell during longer distance runs), well-groomed toenails and properly supportive shoes to name a few.  One of the biggest issues we see come through our doors: PLANTAR FASCIITIS.
Sometimes, even when you have taken all of the proper precautions, you may experience symptoms of plantar fasciitis.  Your plantar fascia runs along the longitudinal arch of your foot – supporting your arch.  Whether you have a high arch, a flat foot – or something in between – you have plantar fascia and it experiences stress with repeated tension.  As you run and continue to use your calf and foot muscles, the stress on the front of your heel (an attachment point for the plantar fascia) increases.  If your foot and legs are unable to give proper support while running, then the fascia takes undue stress and can pull on the front of the heel bone – causing that stinging nasty pain you associate with plantar fasciitis.  Gone untreated, this can become more severe and develop into a bone spur.
WE DON’T WANT THAT FOR YOU and we are here to help.  OMBE is well staffed with massage therapy and chiropractic treatments designed specifically to address symptoms related to the stress of running – especially plantar fasciitis.  Come experience a Deep Tissue massage to the feet and legs, incorporating invigorating hot and cold therapies as well as stretching.  In addition to relieving massage work, a visit to our wonderful Chiropractor can bring light to gait dysfunctions and misalignment in the hips/legs/feet/back etc.  OMBE’s Chiropractor also fits many patients with Aline supports which can help realign your gait from the ground up.  Come in to visit us today and learn more about how you can prevent injuries to your feet as well as how to maintain any pre-existing conditions you currently have.
GOOD LUCK TO ALL OMBE’S CLIENTS AND FRIENDS RUNNING THE 2012 BOSTON MARATHON!
Just for you and your feet:
  • Check out our Running Elite Package
  • We LOVE Farmaesthetics HAND TO HEEL Softening Salve
  • Book a foot/leg massage or an appointment with the Chiropractor
  • Sign up for our Yoga for Runner’s Class

 

Sarah J. Rogers, LMT

Licensed Massage Therapist

Sarah J. Rogers is a licensed massage therapist who received her training at the Cortiva Institute in Watertown, Massachusetts. Her practice focuses on the mind-body relationship and the usefulness of this connection not only for healing, but also for seeking balance in everyday life. Sarah brings her experience as an athlete and her compassion for mind-body health to her practice, inspiring growth and comfort in her clients. Along with massage, Sarah is now offering Active Isolated Stretching which can be done alone or in tandem with massage therapy. Employing techniques focusing on relaxation, neuromuscular therapy, stretching, myofascial release, and overall balance, Sarah will work with you to develop a treatment style that suits your needs.

“Good for the body is the work of the body, good for the soul is the work of the soul and good for either is the work of the other.” -Henry David Thoreau.

Book online for any massage service at our Boston location or contact OMBE for additional information.

 

 

Five Yoga Tips for Beginners

 March 19, 2012 • No Comments

From the desk of Stacy Slawitsky, RYT…

Adho mukha who? Urdva mukha what?? Who said this yoga class is supposed to be relaxing?? If this sounds like you after your first yoga experience, then take a read of these four simple tips for starting your yoga journey on the right foot.

1. Start small: Take a private lesson

Take a private or semi-private lesson with a reputable instructor to learn some foundational poses and proper form within these postures.  Attending a large class with lots of people can be really fun, but you will not get the personalized attention you will need as a beginner.  A private lesson will get you off to a safe start.

2. Choose wisely: Find the style of yoga that is right for you

The beauty of yoga is the various interpretations of the practice that are out there. Just like shopping, there’s no one style that fits everyone. Explore your options by taking beginner versions of different classes to find the one that resonates with you.

3. Practice at home: Supplement public classes with online content

There’s some great online content out there for people just starting out. Check out Beginner Yoga on MyYogaOnline or http://yoga.about.com/od/yogaposes/a/beginnersposes.htm has great explanations and pictures of basic yoga poses.

4. Focus: Try not be distracted by others

Now that you are ready for that public class, it’s easy to get caught up in the fancy poses others are doing around us. What can happen? We push our body beyond its limits and wind up getting injured. Throughout class, it’s really important to be in tune with your body, focus on the sensations you feel in your postures and work right to your edge. It took me awhile to recognize that no one really cared how far I got in my forward folds. Remember you are practicing for yourself and enjoy!

5. Remember: Patience is a virtue

Try not to get frustrated if you find your body is not bending the way you want it to. Practice at least once a week and have faith that with diligence and regularity your practice will grow over time. Nothing good happens overnight so relax and enjoy the ride.

Stacy Slawitsky, RYT
Certified Yoga Teacher
Stacy’s journey with yoga began in Manhattan as a means to relieve the stress of a demanding job on Wall Street. Her discovery of PranaVayu yoga opened her mind and body in transformational ways. Her passion to share these practices with others led her to complete her 200-hour PranaVayu teacher training with founder David Magone.
Stacy continues to further her training through Buddhist meditation and philosophy workshops with the Buddhist Chaplain of Harvard University, Lama Migmar Tseten, and yoga instructors throughout Boston and New York.
Her yoga classes encourage students to be kind to themselves by practicing
patience and positivity with their yoga practice, while playing a variety of good tunes along the way.

 

Road Warrior Part 4

 March 15, 2012 • No Comments

From the desk of Stacy Slawitsky, RYT…

For several years, I was a corporate road warrior, traveling to many parts of the country, sometimes for weeks at a time. Let’s face it: sitting on a plane, train or automobile for hours at a time can wreak havoc on your body.

There’s hope!! Contained within part 4 of this 4-part Road Warrior are some easy stretches you can do on the road to keep your body happy.  Hold each stretch for 5-10 breaths.

1.    Relax: Just breathe

Before you work out the kinks in your body, start by calming the nervous system with a simple yogic breathing exercise. With your feet planted strongly on the earth, sit up tall with a long straight spine.  Close your eyes and begin to notice your natural breathing patterns. Then, inhale slowly for a count of 4 breaths, and exhale to a count of 4.  If this is easy for you, then increase your count to 6 or 8 breaths ensuring your inhale and exhales are the same length.

2.    Head and neck: Ear to shoulder stretch

Take your right ear to your right shoulder. Extend your left arm by your side. Strongly press down through your left palm as if were compressing something underneath it. To amplify the stretch, take your right hand to the left side of your head, use your hand to gently bring your right ear closer to your right shoulder while continually pressing down through the left palm.  Repeat on the other side.

3.  Upper Back and Shoulders: Eagle arms

Crossing at the elbows, take your right arm underneath the left. Try to press your palms together. Lift your elbows up as you pull your shoulders down your back away from your ears. Press your palms away from your face. Repeat on the other side by wrapping your left arm underneath the right.

4.    Wrists: Wrist rolls

If you spend a lot of time in transit typing on your laptop this is a great stretch for you. Roll the wrists ten times clockwise and ten times counter-clockwise.

5.    Traction out your back: Forward fold from your chair

Sit on the front edge of your chair with legs wide apart. Inhale lengthen up through the crown of the head, exhale, fold your torso between your legs. Rest your hands on the floor and let your head hang straight down.

6.    Make friends: Take a walk

According to an article from the Mayo Clinic, sitting weakens your muscles (especially those that support posture and are used to walk) and stiffens joints, resulting in a hunched posture and increased risk for back and joint pain. All the more reason to get up and go for a stroll!  If you are on Amtrak, go to the café car and get yourself some water or tea. Plus, you never know who you’ll meet in transit.  I made some great business connections during my walking breaks. If you are single, I know a few former colleagues who have met their spouses en route to their work destination.  Smile and welcome whatever comes your way!

7.    Be thankful for a safe arrival: Reverse a prayer behind your back

This is another great stretch for your chest and shoulders. Bring your palms together in prayer behind your back. Attempt to get your hands in between your shoulder blades, if that’s too much take opposite elbow in opposite hand.

What are your favorite stretches while on the road?

Stacy Slawitsky, RYT

Certified Yoga Teacher

Stacy’s journey with yoga began in Manhattan as a means to relieve the stress of a demanding job on Wall Street. Her discovery of PranaVayu yoga opened her mind and body in transformational ways. Her passion to share these practices with others led her to complete her 200-hour PranaVayu teacher training with founder David Magone.

Stacy continues to further her training through Buddhist meditation and philosophy workshops with the Buddhist Chaplain of Harvard University, Lama Migmar Tseten, and yoga instructors throughout Boston and New York.

Her yoga classes encourage students to be kind to themselves by practicing patience and positivity with their yoga practice.

 

Healing Ginger

 March 14, 2012 • No Comments

From the desk of Stacey Nussbaum, HHC…

Ginger is warming in nature, has a pungent taste and is known to have anti-inflammatory properties.  And according to new research at the University of Michigan Medical School, it may also reduce the risk of cancer!  Need I say more?!

 

Don’t mind if I do!  Ginger has also been found to be helpful for those with conditions such as IBS or arthritis.  The antioxidants in ginger help you get rid of any impurities in your joints and allow fresh blood to flow more easily into the joints, encouraging healing to take place.  By incorporating ginger in your diet or taking it as a highly concentrated supplement, you will find the inflammation in your joints reduced, your joints healing and soothed, which should improve overall flexibility and easier movements.

 

In Ayurvedic medicine (traditional medicine of India), ginger is found in most prescriptions and is known as ‘universal medicine’.  Ginger stimulates digestion, boosts circulation, respiration and nervous system function, treats colds, fevers and the flu by easing congestion in the throat and lungs and helps alleviate menstrual discomfort.  And it is also an effective remedy for motion sickness, nausea and sometimes morning sickness.

 

This small plant with slender stalks packs a powerful medicinal healing punch!  You already see it everywhere—ginger ale, ginger beer, candied ginger, ginger snaps and the pale pink paper thin slices of pickled ginger next to your sushi.  Try adding some dried ginger to your stews, cookies and pudding and enjoy fresh ginger grated in your stir fries or sliced in hot water for tea.

 

Contact Stacey for more ways to incorporate ginger in your diet!

Stacey Nussbaum, HHC

Nutrition and Health Counselor

 

Stacey is a Holistic Health & Nutrition Counselor certified by the Academy of Healing Nutrition in New York City.  She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions.  She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

 

Stacey left her highly successful career in law and finance in NYC to focus on her passion: educating her clients on the benefits of living a healthy, balanced life through proper nutrition.  Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

 

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms.  She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

 

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises.  Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals.  You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

 

Book online for any nutrition service or contact OMBE for additional information.

Road Warrior Series Part III: 6 Easy Ways to Eat Healthy on the Road

 March 13, 2012 • No Comments


From the desk of Stacy Slawitsky, RYT……..

For several years, I was a corporate road warrior, traveling to many parts of the country, sometimes for weeks at a time. Let’s face it: work travel can take its toll on your mind and body, and it’s hard to stick to good habits when your daily schedule is always changing.

Contained within part 3 of this 4-part Road Warrior I will give you some ways to manage your diet and keep your waistline status quo during your work travels.

1. Keep it fresh: Get a fridge for your hotel room

If you read Part I of this series (http://www.ombecenter.com/blog/?p=633), you requested removal of the mini-bar at the hotel upon arrival to avoid the cashew, M&M binge-fests they can cause. Fill the empty space with a fridge for snacks like fruit, cut up vegetables and bottles of water to avoid post-travel dehydration. Some hotels will charge approximately $35 for this accommodation but if you mention you are a frequent guest, they will typically waive the fee.

2. Hang with the locals: Stock up at a grocery store

I have an infatuation with Whole Foods and would make it a point to check out the different layouts/offerings these stores have across the country. If you are not a Whole Foods junkie, it’s still a great place to stock up on the aforementioned fruit and sliced up veggies for your fridge.

Ok, so you are in the middle of Kansas saying there’s no place like home as there’s no Whole Foods in sight? Find a local grocery store and that will do just fine.

3. Morning sunshine: Start your AM off with some protein

Not to make this a science lesson, but the stress of travel and can throw your adrenal glands into high gear resulting in sugar cravings upon arrival.  I have been there and it’s not pretty.  Curtail sugar cravings by having a protein packed breakfast.  Try to avoid muffins and baked goods and have some eggs. Eggs not your thing? Hotels also usually have portion control sizes of peanut butter packets that you can throw on a piece of whole-wheat toast. Pair your protein with some low-sugar fruits like mixed berries, apples or grapefruit and you are good to go.

4. Boardroom lunches: Be sassy and see what you get

I have seen my fair share of less than ideal lunches brought in during work meetings. From greasy pizza served in an office nesting in the midst of Texas oil fields to a platter of cheese filled sandwiches in Minnesota.  Don’t be shy, ask about lunch in the AM. Voice your dietary restrictions and see if you can order something that aligns with your diet.  I like to stick to whole foods in my diet but if your choices are limited, a deli turkey sandwich on whole wheat bread won’t kill you. Don’t forget to bring your fruit and veggies for a mid-afternoon snack break.

5. Variety is good: Skip the dinner entrée and get some apps

Dinner out with coworkers or clients can be one of the most likely times to pack on the pounds. Skip the entrée and order two appetizers that are not fried.  For even more variety, split a few appetizers with a co-worker, so every-body wins.

6. If all else fails: Remember tomorrow is a new day

I say this to my yoga students and the same applies here. Go easy on yourself! If you end up completely abandoning your normal eating routine try not to get caught up in self-defeat or criticism as it’s a waste of your precious energy.   Start again the next day and see how you do!

Would love to hear your tips for eating on the road!

Stacy Slawitsky, RYT

Certified Yoga Teacher

Stacy’s journey with yoga began in Manhattan as a means to relieve the stress of a demanding job on Wall Street. Her discovery of PranaVayu yoga opened her mind and body in transformational ways. Her passion to share these practices with others led her to complete her 200-hour PranaVayu teacher training with founder David Magone.

Stacy continues to further her training through Buddhist meditation and philosophy workshops with the Buddhist Chaplain of Harvard University, Lama Migmar Tseten, and yoga instructors throughout Boston and New York.

Her yoga classes encourage students to be kind to themselves by practicing patience and positivity with their yoga practice, while playing a variety of good tunes along the way.

Book online for any private session or yoga class in our Boston yoga studio or contact OMBE for additional information.

 

 

Pinning for Your Plate

 March 9, 2012 • No Comments


From the desk of Kristen M. Reynolds, PT, DPT, PMA®-CPT…

Did you know that March is National Nutrition Month? The Academy of Nutrition and Dietetics sponsors this annual nutrition information and education campaign and has dedicated 2012 as the year to “Get Your Plate in Shape.” If you managed to miss the memo, then don’t fret. Odds are you will answer “yes” to my next question:
Have you heard of Pinterest? Pinterest, a virtual pinboard that allows users to organize and share theme-based image collections, has become one of the top 10 social media platforms. I like to describe it as “the best magazine you have ever read” because you can follow users or categories of interest to you, scan photos, then click an image of interest and it will link the product/idea back the the website or blog that it came from. Since August 2011, it has become one of my favorite place to find new, healthy and easy recipes!
In the spirit of getting my plate in shape, I plan or “repin” a new healthy recipe everyday for the month of March. You will be able to find these on http://pinterest.com/kpilatesrehab/, but I wanted to begin by sharing one of my new favorite go-to meals repinned from the kitchen of Cookin Canuck. Although blogger Dara is most likely not a Bruins fan, she is onto something with this recipe and Bostonians should embrace this meal with open arms on a day with a chill in the air.
This “Hearty Chicken Stew with Butternut Squash & Quinoa” provides your belly with protein, fiber, as well as Vitamins A and C. The meal is low in fat, but loaded with flavor. Personally, I am not a fan of olives, so I substituted them with roasted red peppers.
Yields 6 servings

Ingredients

  • 1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
  • 3 1/2 cups chicken broth
  • 1 1/2 lb. boneless, skinless chicken thighs
  • 1 tbsp olive oil
  • 1 medium yellow onion, finely chopped
  • 1/2 tsp kosher salt
  • 4 cloves garlic, minced
  • 1 1/2 tsp dried oregano
  • 1 can (14 oz) petite diced tomatoes
  • 2/3 cup uncooked quinoa
  • 3/4 cup pitted and quartered kalamata olives
  • Freshly ground black pepper, to taste
  • 1/4 cup minced fresh flat-leaf parsley

Instructions

  1. Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
  2. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
  3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
  4. Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
  5. Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
  6. Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
  7. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
  8. Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
  9. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
  10. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
  11. Shred the chicken with your fingers or a fork.
  12. Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
  13. Stir in parsley and serve.
And of course the added bonus from a stew- if you make it ahead it tastes even better! However Dara notes that you may need to add a little more chicken broth before serving because the quinoa will expand as it sits.
Bon appétit!
Kristen Reynolds, DPT, PMA®-CPT
Doctor of Physical Therapy
PMA® Certified Pilates Teacher

Kristen Reynolds earned her Bachelor of Science degree in Kinesiology with a concentration in Exercise Science from James Madison University in 2006 and a Doctorate in Physical Therapy from the MGH Institute of Health Professions in 2009.

While practicing in orthopedics and sports medicine, a mentor introduced her to the Pilates Method and she has since pursued comprehensive certification to compliment her clinical interests. She is certified by the Pilates Method Alliance, the only professional certification in the field, as well as an active member of American Physical Therapy Association (APTA) and APTA Sports Physical Therapy Section.

Always interested in sports and fitness, she is a former dancer, YMCA and Junior Olympic gymnast, coach, and ACE personal trainer. Integrating the Pilates principles and repertoire into her physical therapy practice has produced successful rehabilitation outcomes for a wide variety of patients, including adolescents, elite athletes and dancers, and individuals with chronic orthopedic conditions. Kristen utilizes this alternative therapeutic approach to improve muscle performance and joint mobility, correct posture and alignment, enhance body awareness, and create an evenly conditioned body that is more resilient to extremity and spinal injury. She greatly enjoys designing programs to target personal goals, educating clients to incorporate Pilates into their daily activities, and teaching small group Ballet Barre and Mat classes.

 

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