Tag: Healthy Living

How to Live Pain Free: Part 4

by Emmanuel

Your health is something that you need to think about with a total body approach. One of the areas we tend to forget about when working on our posture is our hip flexures. Because most of us sit all day in an office chair, that creates a tightening in our hips, as well as our back and chest. So in today’s series of stretches with Mark Roozen, we show you a stretch that works on your hip flexures and back.

Using a stick for support, begin swinging your leg back and forth. Make sure you’re standing tall and straight up. By kicking your leg back and forth, you are opening up your hips and allowing your back to straighten up.

Want to read more about how to live pain free? By subscribing to my blog not only will you get great health and wellness tips but a FREE copy of Mark’s e-book, “How to Live Pain Free.” Sign up here to receive your free copy!

Remember…Beauty Begins Within

– Jeffrey Paul 

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Mark RoozenMark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, has over 25 years of experience as a strength and conditioning coach at the high school, college and professional level – most recently with the Cleveland Browns of the NFL on their Strength and Conditioning Staff. Roozen has written for a number of professional trade journals and has presented at the national and international level. He is also Co-Director of The Performance Education Association (TPEA) and owner/president of Performance Edge Training Systems (PETS).

 

Peppermint Patties – Homemade

by Emmanuel

dip-peppermint-patties

Temptations are all around us, and the temptation of sweets always seems to be the worst when you are working towards a goal of eating healthy. But completely eliminating the “sweets” food group is not necessarily good for your diet either.

With that being said, there are sweets you can make at home. This way you know exactly what is in what you’re eating. And, you can make sure it’s a healthy sweet temptation.

Try making these tasty peppermint patties:

Ingredients:

1 ½ cup organic coconut oil
¼ cup raw honey
3 drops peppermint essential oil
1 cup dark or semi-sweet chocolate chips
1 candy cane, crushed

The 3 Tools Needed to Prevent Broken “Glass” (resolutions)!

by Emmanuel

photo 1

This past week I had a unique opportunity to take my team, at Jeffrey Paul Salon, out for a team building day. We all visited a local glass shop where each of my staff got the chance to blow glass and make their own glass globe. Not only was this an absolute blast it really made me think about how glass blowing is very similar to making resolutions or a decision to change something in your life.

When we went to blow glass the instructor told us we needed three things. With those things we would be able to make a beautiful work of art. Without them the individual would be left with… BROKEN GLASS! Those three important items for glass blowing were:

  • A Plan or a Teacher
  • An Assistant
  • The Right Tools

Keep Your New Years Resolution

by Emmanuel

The start of a New Year brings a tradition many of us make but may not be good at keeping, New Year’s resolutions. Don’t let these statistics from Living Magazine fool you into not making your yearly resolution.

  • 40-45% Americans set resolutions annually.
  • After 1 month, only 64% are still participating in their resolution.
  • After 6 months, only 46% are still participating in their resolution.
  • After 1 year, only 12% are truly living out their resolution.

These statistics can make you turn the other way when someone asks, “What’s your resolution?” But I don’t want you to let them. I am here to help you make a resolution, and keep it! Let’s do this together; I will be providing coaches throughout the year to help mentor you.  Through live workshops and my blog I will bring you resources to help make you better and live your resolution.

So please, share with me in your comments below what your resolution is this year, and I’ll help you stick to it. I look forward to your responses.

Remember…Beauty Begins Within

– Jeffrey Paul 

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Peanut Butter Power Food

by Emmanuel

 bigstock-Delicious-peanut-butter-in-jar-38846695

Lets ring in 2014 with a homemade super food recipe, peanut butter! This powerful protein fills you up and helps fight off those tempting cravings. It is packed full of nutrients like vitamin E, potassium, and vitamin B6. And, most importantly, peanut butter has fats, but heart healthy monounsaturated fats.

To make this tasty treat at home combine the following and mix together using your Vitamix:

  • 2 cups lightly salted peanuts
  • 2 Tbsp organic cane sugar

Thank you Marisa for this great recipe! For more information on Marisa and great recipes, visit her blog! You can find more healthy recipes on my health and wellness section here.

Remember…Beauty Begins Within

– Jeffrey Paul 

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Marisa DiCenso Pelser smallMarisa Dicenso-Pelser – Marisa is one of the Founders and Head Trainers for Pure Health and Fitness. Marisa is a Raw Foods Chef, Personal Trainer, and Nationally Qualified Figure Competitor. Along with her husband, Pieter, they are spreading the word of the importance of plant-based raw food nutrition as well as fitness throughout Northeast Ohio.

How to Live Pain Free: Part 3

by Emmanuel

Sitting in an office all day hunched over your computer can really close you off and cause back pain. As back pain can cause a whole new host of health issues I challenge you to take care of your back in 2014 with Mark Roozen’s series of back exercises.

Part of January’s New Years resolution, I would like to introduce to you stick squats.

  1. Hold a stick with arms apart above your head.
  2. Sit in a chair position (squat), making sure your hands are still above your head, and you are not bending over.
  3. Carefully stand back up with a straight back.
  4. Repeat this squatted position 5-10 times.

This exercise works on your shoulder flexibility, shoulder rotation, posture, core, lower back mobility, and ankle mobility. In return, this will open your backside up so you can get back to work pain free in 2014.

Want to read more about how to live pain free? By subscribing to my Blog not only will you get great health and wellness tips but a FREE copy of Mark’s e-book, “How to Live Pain Free.” Sign up here to receive your free copy!

Remember…Beauty Begins Within

– Jeffrey Paul 

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Mark SmallMark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, has over 25 years of experience as a strength and conditioning coach at the high school, college and professional level – most recently with the Cleveland Browns of the NFL on their Strength and Conditioning Staff. Roozen has written for a number of professional trade journals and has presented at the national and international level. He is also Co-Director of The Performance Education Association (TPEA) and owner/president of Performance Edge Training Systems (PETS).

Control the Urge to Over Eat this Holiday

by Emmanuel

JP_Cookies_!2_24_13

You know that feeling, the little voice that says “Well, I can just eat one more cookie, it IS the holidays.” We have all been there. The holiday season can be a challenge when it comes to managing your healthy eating habits. But I want to help. Here are a few simple steps to help you cut down from overindulging this holiday season.

1.     Focus on the people – not the food.
The holidays are meant to spend time with friends and family. So do that, talk among those you are with, you’re not there for the food.

2.    Make the occasional exception – not the rule.
One day of splurging on holiday food is ok. Just make sure to get back to your normal routine the next day and get through the New Year.

3.    Host the party.
You can ensure there are healthy choices when you host. If you are going to someone else’s house, offer to bring food.

Immune booster for the cold winter months

by Emmanuel

Happy family! Mother and child girl on a winter walk in nature.

Tis the season! With the holidays comes Christmas cheer, and winter’s chill. Many of us are in need of an extra boost in our immune systems. December being such a busy month, it’s important that we support our health!

Luckily, I have a great and effective way to help promote a healthy immune and respiratory function during these cold winter months. That is, a Protective Blend foaming hand wash.

Prevention Blend soap is made from 5 natural oils so it is safe and will leave your hands feeling clean and refreshed. The key to making sure your hands are clean is to rub the soap in between your fingers and under your nails. The gentle cleansers help to soften hands throughout the day without drying or irritating sensitive skin. Once it is rubbed in, rinse your hands with lukewarm water and dry with a clean towel.

Be sure to wash your hands frequently throughout the day to make sure you and your family stays healthy through the holidays!

For additional tips visit my other Health and Wellness blogs here.

Remember…Beauty Begins Within

– Jeffrey Paul 

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Pumpkin Ice Cream

by Emmanuel

Thanksgiving is right around the corner and I know it’s easy to overindulge on sweets. Marisa Dicenso-Pelser, founder and trainer at Pure Health and Fitness, wants to help your craving for sweets by sharing her Pumpkin Ice Cream recipe.

pumpkin ice cream

Marisa- 

This is my absolute favorite Thanksgiving treat! Rich and creamy yet nut free, which makes it a lower fat splurge. It is so easy with no ice cream maker required.

2 cups           Butternut Squash (cooked or raw)
1/4 cup         Coconut Butter
1/4 cup         Maple Syrup
1/2 tbsp        Pumpkin Pie Spice or 1-1/2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp ginger, 1/4 tsp allspice
2 tsp              Vanilla Extract
Pinch            Sea Salt
Water (to get blender moving)

Blend all the ingredients in a Vitamix or high-speed blender.
Pour mixture into a freezer friendly airtight container and freeze till firm.
Scoop out and garnish with pecans and enjoy!

Thank you Marisa for this great recipe! For more information on Marisa and great recipes, visit her blog! You can find more healthy recipes on my health and wellness section here.

Remember…Beauty Begins Within

– Jeffrey Paul 

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Marisa DiCenso Pelser smallMarisa Dicenso-Pelser – Marisa is one of the Founders and Head Trainers for Pure Health and Fitness. Marisa is a Raw Foods Chef, Personal Trainer, and Nationally Qualified Figure Competitor. Along with her husband, Pieter, they are spreading the word of the importance of plant-based raw food nutrition as well as fitness throughout Northeast Ohio.

How to Live Pain Free: Part 2

by Emmanuel

Did you know that your posture can affect your breathing? And if you are not getting the right amount of oxygen it can lead you to being even more tired? Watch this video to experience Mark Roozen’s, our strength and conditioning coach, first exercise to living a pain free life

  1. Take a stick and place your hand on each end.
  2. Bring your shoulders back by rotating the stick around your head.
  3. Repeat this motion going the other direction.

By doing this motion at home or in your office, it should help straighten your posture and stretch your back out and give you a bit more energy for your day.

Want to read more about how to live pain free? By subscribing to my Blog not only will you get great health and wellness tips but a FREE copy of Mark’s e-book, “How to Live Pain Free.” Sign up here to receive your free copy!

Remember…Beauty Begins Within

– Jeffrey Paul 

Jeffrey Paul Facebook Jeffrey Paul Twitter Jeffrey Paul YouTube Channel Jeffrey Paul Pinterest  Untitled-3

Mark SmallMark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, has over 25 years of experience as a strength and conditioning coach at the high school, college and professional level – most recently with the Cleveland Browns of the NFL on their Strength and Conditioning Staff. Roozen has written for a number of professional trade journals and has presented at the national and international level. He is also Co-Director of The Performance Education Association (TPEA) and owner/president of Performance Edge Training Systems (PETS).

How to Live Pain Free: Part 1

by Emmanuel

I’ve had some wonderful health and wellness tips over the last few weeks from my friend, Mark Roozen, and now I’d like to introduce you to a video series in which he will be our strength and conditioning coach.  This month we are working on experiencing a full makeover, whether it’s hair loss, or your health and wellness. Over the next few weeks, Mark is going to walk us through some easy steps to living a pain free life using different exercises we can do at home or at work to help straighten our backs.

Because a lot of us live our whole lives sitting we often have tight, painful back issues. Mark is going to help us sit up straight and live pain free!

For more health and wellness tips make sure to subscribe to my blog. For more information on Mark Roozen, please visit his blog.

Remember…Beauty Begins Within

– Jeffrey Paul 

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Recipe for a Healthy Scalp!

by Emmanuel

bigstock-Healthy-food--carrots-and-car-52088731

One of the most important parts of growing healthy hair is to have a healthy scalp. Just like when planting flowers if the soil is not good the flowers will not grow beautiful!

Vitamin A is a key vitamin that helps promote a healthy scalp and ultimately healthy hair. Here is a quick morning smoothie, enriched with Vitamin A, to help start your day and your scalp in the right direction!

Citrus Carrot Cocktail*

Ingredients:
¼ cup water
1 cup pineapple chunks
1/2 cup chopped carrots
1/8-inch thick slice lemon, with peel, seeded
1 cup ice cubes

Directions:

  1. Place all ingredients into the Vitamix container, or high powered blender, in the order listed and secure lid.
  2. Select Variable 1.
  3. Turn machine on and slowly increase to Variable 10, then to High.
  4. Blend for 1 minute or until desired consistency is reached.

For some additional healthy hair recipies and tips click here or visit my other Health and Wellness tips!

*recipe courtesy of Vitamix recipes

Remember…Beauty Begins Within

– Jeffrey Paul 

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Eliminating Neck and Shoulder Pain: Part 2

by Emmanuel

It has been a few weeks since I shared Mark Roozen’s exercise tip’s to help eliminate neck and shoulder pain. How have you been doing? Is it working? We want to bring you a second exercise you can do in your office to help relieve some of that pain you may still be experiencing in your neck and shoulders.

JP_NeckPain_10_4_13This second exercise is a head and shoulder reach.

  1. In a seated or standing position, simply make yourself at tall as possible. With this movement, think that someone is taking you by the hair and pulling straight up. Screen Shot 2013-10-01 at 1.22.36 PM
  2. At the same time, push the shoulders down and back – PINCH THAT PENCIL!
  3. Slowly tilt your head toward the top of your shoulder. Think that you are placing your ear on top of your shoulder. Screen Shot 2013-10-01 at 1.28.10 PM
  4. Now, slowly and gently, rotate your head, working to bring your chin up towards the ceiling, while trying to keep your ear on your shoulder.
  5. Make sure to do both the right and left side to use this movement to get great neck relief and release tension in the muscles in the upper neck and shoulder area.

You can do this movement 2-3 times a day or any time you start to feel tension build up as you build up your workload throughout the day.

Thank you Mark for more of these important tips for pain relief! Again, maintaining a healthy lifestyle is important so you can stay active! For more information on Mark Roozen visit his blog!

Remember…Beauty Begins Within

– Jeffrey Paul 

Jeffrey Paul Facebook Jeffrey Paul Twitter Jeffrey Paul YouTube Channel Jeffrey Paul Pinterest

Mark RoozenMark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, has over 25 years of experience as a strength and conditioning coach at the high school, college and professional level – most recently with the Cleveland Browns of the NFL on their Strength and Conditioning Staff. Roozen has written for a number of professional trade journals and has presented at the national and international level. He is also Co-Director of The Performance Education Association (TPEA) and owner/president of Performance Edge Training Systems (PETS).

 

Tips for Perfect Posture

by Emmanuel

Posture is as much a part of one’s well being as the food they eat or their daily exercises, yet it’s something that we often neglect. Dr. Casen, from the Drugless Doctor discusses the benefits and tips for having the perfect posture and how having poor posture affects your health!

posture1

Dr. Casen-

I have seen an increase number of our practice member’s coming into our office after a day at the office complaining of upper back tightness and rounded shoulders.  I then ask them THE QUESTION: Have you stretched today?  Many people don’t get up and move while they’re working.  It’s so important to know what exercises you can be doing when you’re not in our office that can help you better your posture.  I found this great article that gives us some pointers on how to improve posture and a short video what exercises you can do to help.  Enjoy!