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healthwholeness

How to Choose a Multi-Vitamin

 

 

My friend sent me this text yesterday “Hi! At Vitamin Shoppe trying to buy more essential fatty acids, any suggestions? Overwhelmed!”. Isn’t that how we all feel? I mean seriously how do you make heads or tails of all the claims on the bottle? Let’s be honest, most of us just chose the label that we like the best. Personally, I think supplementation has an important place in our modern world. In a perfect world, all of our nutrition would come from our food, I mean that’s how we are supposed to work! Unfortunately, our life (stress+busy+stress) and food supply chain makes it almost impossible for most of us to do that properly, on a regular basis.

 

A very important caveat: your digestion! If your digestive process is compromised, you will have a very hard time getting the nutrients from food or supplements. You're essentially just getting really expensive pee. It’s very important to ensure your digestion is working properly so you can absorb and use all of those vital nutrients. Consistent heartburn, constipation, bloating, gas, diarrhea, excessive fullness after meals, and body odor are good signs you could use some improvement with your digestion. Check out our Health Coaching program, we can help you get on the right path!

 

Frequently companies will use the cheaper version of a vitamin, even though the body will not use it as well, in order to increase their margins. Unfortunately, this may include prescription vitamins from your doctor. As an average consumer, you wouldn’t necessarily know the difference but your BODY WILL! Here are some of the top vitamins you will want to check for on the label to ensure you are getting the best, bioavailable source of nutrients:

 

Vitamin

Cheap, Synthetic or Biounavailable Form

Bioavailable Form

More Info

Vitamin B12

Cyanocobalamin

Methylcobalamin

Cyano version has very poor uptake and may also lead to a version of cyanide left in the body

Vitamin C

Vitamin C

“Buffered” Vitamin C

Vitamin C should be “buffered” by minerals (magnesium and calcium are common) in order to ensure it doesn’t leach minerals from the bone

Vitamin D

D2 (ergocalciferol)

D3 (cholecalciferol)

Vitamin D is almost at epidemically low proportions in our populations, please make sure you are supplementing with the correct version for proper use. Vitamin D should also be taken with any type of calcium supplementation.

Vitamin E

dl-alpha-tocopherol or all-rac alpha tocopherol

d-alpha tocopherol acetate or d-alpha tocopheroal succinate

Synthetic version of Vit E is significantly less useful to the body, manufacturers have been known to mix 10% of the real form and 90% of the cheap form in order to label is “natural.” Make sure it’s 100% of the bioavailable form.

Folate (Vitamin B9)

Folic acid

Folate (various tetrahydrofolate derivatives naturally found in food)

Folic acid is an oxidized synthetic version that requires extra work from the liver and digestive system. Folate should also be taken with Vitamin B12, make sure if you are supplementing just with Folate you include B12

 

As I have mentioned in my previous posts, it's important to recognize that all vitamins and minerals work together, you can't influence one without influencing a whole host of others. If you are supplementing with just one particular vitamin or mineral, please make sure you know the most common cofactors and are adjusting for the extra supplementation. Outside of the multi, Vitamins A, D, E and K are all fat-soluble vitamins which means they require appropriate amounts of fat for absorption and utilization by the cell. Low fat dieting will create a major issue with these vitamins!

 

In addition, there should not be any soy, gluten, hydrogenated oils, dyes or colorings in your multi! At best, these serve very little nutritional purpose and, at worst, can cause excess digestive irritation, allergic reactions and inflammation.

 

If you follow these guidelines you should be able to find a comprehensive multi-vitamin that gives you the best bang for your buck. For more information check out our Health Coaching program or contact me personally at lindsayhuttman@gmail.com.

 

- Lindsay 

 

 


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Meet Leslie!

 

 

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Leslie Schall

Health Coach Leslie is a certified holistic health coach and educator from the Institute for Integrated Nutrition and is passionate about helping individuals achieve vitality. After working for 17 years in corporate America as a strategy consultant and leadership coach, Leslie realized that too often people have to choose between and their health and wellness, and climbing the corporate ladder. Leslie has combined her passion for holistic nutrition with her background in strategy to empower individuals in achieving their personal health goals. Leslie has two young children and loves working with new and soon/hope to be moms in addition to busy corporate professionals.

Leslie Schall

       

 

 


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Meet Eleonora!

 

 

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Eleonora Gafton

       
         
         
         
         
         
         

Eleonora Gafton, MS, CHHC, AADP

Health Coach / Chef Growing up on an organic farm and winery in Romania, Ms. Gafton developed a passion for natural foods. Her many accomplishments include being a licensed nutritionist in the state of Maryland, holding a master's degree in herbal medicine and clinical studies from Maryland University of Integrative Health (MUIH), being a faculty member and professional chef in the Nutrition and Integrative Health program at MUIH, and being a certified health coach through the Institute for Integrative Nutrition in NY. In her private health coaching practice she uses a combination of conventional, holistic, functional and complimentary techniques. She specializes in coaching people with chronic disease including gastrointestinal problems, diabetes, cardiovascular diseases, depression, arthritis, allergies and weight issues. Other notable accomplishments include:

  • Completing her chef training at Ministerul Turismului International in Bucharest, Romania and becoming the first female executive chef in a communist country.
  • Receiving a bachelor's degree in hotel management from Cornell University and working in the hotel industry in Washington, DC for 20 years.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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Meet Patty!

 

 

 

patty      

Patricia Repko

Health Coach / Chef Patricia is a Certified Holistic Health Coach and Natural Food Chef with a degree in culinary arts. She is certified to practice holistic health counseling through the American Association of Drugless Practitioners. Patricia received her nutrition coaching training from the Institute for Integrative Nutrition in New York. Combining over 25 years experience in the food and beverage industry with her coaching provides an extensive knowledge base to help clients understand food and nutrition and how it impacts their wellbeing. Patricia also specializes in coaching menopausal women, and people experiencing thyroid and adrenal fatigue.  

Patricia Repko

       

 

 

 

 

 

 


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Glory's Corner - Goal Setting

Goal Setting- You Create Your Journey! Goals. They can make or break you. They can define who you are, good or bad. They can open doors to new adventures and new opportunities or they can close you off from the rest of the world. How and why we set them is of the utmost importance; the path we choose to reach them will be an important chapter to your life. WARNING: be prepared! Looking back, I set the goal of becoming a figure competitor and taking on the bodybuilder lifestyle for the wrong reasons. I can say I chose the wrong path as well. Luckily for me, I learned and grew from that chapter in my life. SO WHY set goals? We set goals to improve, right? Financially better, physically better, better at relationships, better at… something. I chose a new fitness goal out of boredom with my old routine, out of unhappiness with other areas in my life outside of fitness. Becoming a figure competitor and adopting the regimented bodybuilding lifestyle could replace my miserable career, bad relationships, and bring me happiness. So I made this goal without doing my homework and got lost along the way. With a stressful job and already more than a year into yo-yo dieting and overtraining for contests, anxiety hit me hard. In my worst conditioning yet, I ironically won my pro card with the World Natural Bodybuilding Federation. Goal achieved? Not quite. I had to change my perspective and knew I could not ever use that card without fixing my metabolism. I wanted so bad to be a champion. A professional athlete and a title holding champion. Guided by 2 amazing coaches, I’ve learned to pace myself, break my goals into smaller achievable pieces, be realistic and about how to reach them, and deal with the roadblocks that may get in the way. Because I want to be able to help you reach your potential and deal with things that may get in your way, I’ve come up with some important tidbits for you to take away from my story.
  1. Write down your goal and why. Making a journal is so incredible helpful, so use this as your first page! Your goal should be SMART. If you have heard of SMART goal setting, it can be applied to any area of your life, not just fitness. It stands for specific, measurable, attainable, realistic, and timely. Also, it is important to be aware of yourself and know what motivates you. If you have a goal you have reached in the past, remember what motivated you to get there and how you felt once you achieved success! Jot that down as well. Put this goal in places you can see it daily. Maybe you post a note on your fridge, or create a computer or phone background with your goal written out or a picture of something that inspires you… This will keep you working on your mission when you start to shift your focus elsewhere.
  2. Set a plan! Be aware of your starting point and a reasonable time frame it will take you.  If you are unsure, ask a fitness professional to measure you, weigh you, and test you fitness abilities, so you can formulate what is safe and realistic. Have them help you come up with a plan that works in your schedule and you can commit to achieving! Use a goal calendar and log your progress as you go! Break your goals into do-able pieces. For example- My goal is to lose 25lbs in 6 months. You can break that down into monthly goals and weekly goals. So roughly 4 lbs per month and 1 lb per week. Highlight those “due” dates. This makes your larger target seem a bit less overwhelming. List making and writing is a huge helper! And nowadays everyone has a smart phone and you can use apps to track your progress. Breaking up your goal into small pieces helps with overwhelming feelings and anxiety that may come with road blocks. One thing I learned from my coach that I live by everyday…if you are feeling overwhelmed, just do what you can do in 2 minutes and take that off your list of small goals for the day!
  3. Find support! Funny when I tell my own clients, I have a coach and see their reactions! Yes, I am super motivated and driven. But I need guidance and accountability too! Finding my coaches was one of the best decisions I ever made. While I had hired them for a diet and training plan, I took advantage of their wellness coaching/mental counseling portion. I had regular phone counseling weekly which allowed me to vent and work through roadblocks in manageable chunks. I was taught stress relief techniques, time blocking, mindfulness for eating and everyday life, how to truly become aware of myself and control my thoughts. I took my large life changes and goals (both fitness and career related) and chipped away at them without feeling overburdened and anxious.  It doesn’t mean the journey wasn’t a challenge, but it made it enjoyable and rewarding! Without the support of my coaches I don’t know where I would have ended up!
  4. Success! Once you have reached your main goal, it’s time to reward yourself and set new ones! When it comes to fitness and diet goals, I’ve found food can be a potential disaster when used as a reward.  Instead, use things like new clothes, basking in new found confidence and self-satisfaction, a trip to the spa, enjoying a new level of strength and vitality, or a trip to the beach to show off your new body. And BONUS…we all are given a freebie reward…a lesson learned! You can take what you learned along your journey and use it towards your next new objective. Discovery and enlightenment are far more rewarding to me these days than a new Lululemon tank or cupcake!
So go out and start your own adventure, or revise one that has thrown you some roadblocks. Wherever you are heading, readiness and guidance to get there are key! In 14 months after building a plan and getting the guidance I needed, I not only fixed my metabolism to function like a furnace, but won my first 2 pro shows and landed 2 titles. And what is even better than becoming a world champ??? Along the way I found a career that I love and meaning in life. I bet your mission will bring you unexpected surprises as well.  Until next month…

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Raising the Bar: Introducing a New Ashiatsu Massage!

Here at Health and Wholeness, we make it our mission to always be offering the latest and greatest services to give you the best holistic wellness experience you can imagine! So what's on the "menu" this month? Our newest massage technique: Ashiatsu Oriental Bar Therapy! The root word 'ashi' means foot and 'atsu' means pressure, so together they symbolize 'foot pressure' in a technique that delivers a consistent, luxurious massage. The compression stroke elongates and broadens the muscles at the same time and stimulates the lymphatic system of the body, giving you relaxation and detox at the same time! Bars are used above the head for the massage therapist's balance and we include lubricant, which is essential for its purest application. Ashiatsu Oriental Bar Therapy combines flowing centrifugal and centripetal force and also incorporates push, pull, pumping movements. The results relieve symptoms of chronic soft tissue damage and in some cases when we're lucky, a structural change. We were so excited about this Ashiatsu method that we went ahead and built our own bar (see picture) so that our fantastic therapist can use it especially for this unique massage - it's something you'll be challenged to find anywhere else! *November Specials: A 60 minute session for $75 or 90 minutes for $105* So what do you have to lose except getting lost in the deep sense of relaxation and healing? Go ahead and book your appointment now...while this bar is here to stay, this offer won't last long! Special ends on November 30th ...and we know you're overdue for a little pampering! Health and Wholeness is a multifaceted fitness and wellness business serving Arlington and Alexandria, Virginia, featuring: Private and Semi-Private Personal Training, Circuit and Mat Pilates classes, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations and Food Sensitivity Testing, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

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News From Around the Block - March 2012

Wellness Bundles New Cleanse Workshop Looking to do some internal “Spring Cleaning”?  Later this month (March 24—the first weekend of Spring), Nina will be hosting a workshop on the topic of cleansing.  In addition to the two-hour educational event, the cost of the workshop will include a month’s worth of supplements, a week of infrared sauna, 2 Ionic foot soaks, 1 massage, a grocery-shopping list, weekly check-ins, and access to your coach via email.  For more details, click here. New Wellness Packages If you’ve read the top of our Synergy poster you know it says “Finding vibrant health is rarely about finding a missing link, rather it’s all about Synergy.”  To that end, our growing breadth of offerings has allowed us bundle different services into packages to help you create genuine and lasting change.  If you’re looking to transition to a healthy lifestyle consider our new Wellness Packages as a possible solution.  We don’t know where you’ll find this many services (aspects of wellness) in one place. Not only is each service outstanding, the bundles also give you our best rates!  A new you awaits on the other side! New Services Wellness Coaching As a part of our continuing efforts to be as holistic as possible we are proud to bring Professional Wellness Coaching to our list of services.  A Wellness Coach is a person in your corner who helps bring the critical thinking, action planning and accountability necessary to facilitate sustainable lifestyle changes.  Coaching is highly individualized and focuses on helping you make changes in the areas you’re most motivated to change.  We are so excited to offer this new service because we believe it can be one of the best ways to bridge intention and results, or in other words, bridge our other services in ways that are sure to bring results.  A wellness coach helps you discover insights that often are some of the most valuable life lessons you will ever learn.   What are you waiting for? New Massage Specialties Our massage offering just took a giant leap forward.  In addition to our outstanding Swedish, Deep Tissue, and Pregnancy massage, we are thrilled to now offer the following types of massage: Thai, Fijian, Ashiatsu, Reflexology, and Swe-Thai.  If you’ve not heard of them, then you’ve got to find out what you’re missing. Facial Acupuncture After much time refining her skills, our wonderful acupuncturist is now offering one of the best acupuncture niches around—cosmetic acupuncture, also know as facial rejuvenation acupuncture.  Each treatment will be a full body treatment and focus on facial health and rejuvenation that will leave you glowing and looking your best.  And if you’ve never had someone use hot towels on your skin you don’t know what you’re missing!  This service can be great for anyone dealing with skin issues on their face or just someone wanting to slow aging and have a more youthful appearance. Forget Botox and its side-effects, come get your youthful glow back naturally!  Nina has been trying it and loves it! New Team Members Janet Witucki –Wellness Coach In addition to being a Board Certified Coach (BCC), and Certified Wellness Coach, Janet earned her Masters of Science in Physical Therapy. She is also a certified Pilates instructor, and certified Strength and Conditioning Coach. Experience is truly a great teacher and it is the thousands of hours working one-on-one with clients that have honed her unique gift for coaching people to reach their goals. As a coach, Janet is an expert in facilitating change. It is her passion to help you grow and change in order to get the results and the life you desire. Her non-judgmental, client-centered approach coupled with extensive knowledge of the wellness arena and the team she surrounds herself with here are just a part of what makes Janet a great coach.  We are lucky to have her. Deb Millander –Massage Therapist Deb became interested in massage roughly 23 years ago while trying to relieve the body aches and discomfort her husband put up with while flying C-141's and later C-17's for the USAF. Her passion for massage became apparent in 1992, while stationed in Charleston, SC, when she gave birth to premature twins. While the 2nd twin, Joshua, was battling for his life at the Children's Hospital, Deb was asked to let him be a part of a pilot program for massage on preterm infants. By allowing a CMT to work 15 minutes twice a day for seven days, Joshua went from a 30% chance of survival to 100% and was allowed to be discharged soon afterwards. The power of touch! Deb enjoys helping clients relieve tension and stress from their daily lives through different massage modalities and specializes in working with specific soft and deep tissue pain and discomfort, helping expectant mothers work through some of the physical discomforts that come with pregnancy, and she is volunteering her amazing skills here with us.  Deb is married, an Air Force spouse (retired), has three sons, and has been homeschooling for the last 17 years. In her spare time she enjoys spending time outdoors, studying foreign languages, traveling with family, and raising French Bulldogs. Alisia Essig – Pilates Instructor Alisia graduated in Communications and Political Science from the University of Utah and completed her Masters degree in Public Administration at The George Washington University. While attending graduate school, Alisia starting having knee pain when she would run so she began taking Pilates and yoga classes for cross training. It was at this time that Alisia discovered her love for Pilates and she became very passionate in learning more about the Pilates method of physical fitness. Alisia originally certified in Mat Pilates in 2008 and comes from over 200 hours of teaching experience. In 2010, she advanced her training through BASI Pilates. Alisia strongly believes that Pilates can improve strength and flexibility by creating long, lean muscles. She provides instruction in Pilates Mat, such as various levels of stretching and strength including: physical stretches, breathing techniques, and strengthening techniques for participants of varying levels of fitness, skill, and ability.   New Events Tough Mudder Team After the success of last year’s team we decided to go play in the mud again.  Saturday September 8th in Frederick, Maryland—about an hour away from our Studios.  If you’re looking for an unforgettable event to train for come join us for the most challenging civilian obstacle course/race on the planet!  If you want to join us just send us a note and we’ll send you and invitation!  You’ve never had so much fun getting dirty! New Pilates Classes Last month we added a Tuesday/Thursday 6:00a.m. Pilates mat class.  Starting the week of March 5th we will begin offering our unique, semi-private Pilates Circuit Classes where we will use the Cadillac, Reformer, Wunda Chair and Mat.  These classes are 2-3 person classes that allow attendees to benefit from the Pilates apparatus (not just the mat) at a more economical rate than one-on-one session. Each class is $40 for 60 minutes.  Space in each class is limited so reserve your space today. Outdoor Boot Camp Weather permitting our first outdoor boot camp of the year kicks off March 26th.  Like our other camps, this one run M, W, F mornings at 6:00 and is $200 for new campers and $240 for veterans.  If you love to greet the day feeling like a million bucks because you had a challenging yet fun workout, you’ve gotta check out our boot camps. We’ve got new toys and new challenges this year.  Come play with us!  Hoo-Rah! Jeremy’s new MAT Masters Specialty! A big congratulation to our own Jeremy Rucker who successfully completed the challenging Muscle Activation Techniques Masters Specialty (how many of you know all 600 muscles, what they do and are able to put together a skeleton blindfolded?) He is one of only a few dozen Masters level specialist in the entire world and he’s here ready to help in any way he can.  If you’ve got some aches and pain, or simply some performance goals and you’ve not tried MAT you don’t know what you’re missing.   Jeremy is exceptionally knowledgeable, humble, and understands our holistic culture as well as anyone.          

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Wellness: Is a Wellness Coach for You?

“What in the World Is Coaching?” I get asked this question a lot. Truth be told, I’ve discovered it’s almost impossible to explain coaching in words. Coaching must be experienced to be fully understood. What I hope to do in this brief description is to pique your interest enough to motivate you to give coaching a try. And if all else fails, I would like to report that International Coach Federation studies report a 98.5% client satisfaction rate. What this means, is that most people who try coaching love it! How’s that for getting your attention? That being said, here are my thoughts on why I think coaching is well worth your time and investment. Changing our mindset or thinking pattern, our view of ourselves and the world, as well as changing our life patterns, are some of the most difficult things we will ever do. As a coach, I’m an expert in facilitating change and helping you access your passions and deepest desires to create the results and the life you want. It is my passion to help people grow and change. So, what is it that you want to change in your life? What goals have you wanted to pursue? Do you want to improve your health? Do you want to have more energy to enjoy life more? Do you want to control your schedule instead of your schedule controlling you? Do you want to create a sound and effective plan to achieve your health and wellness goals? Partnering with me through the processes of awareness, learning, and action, can help you achieve the results you never knew were possible. I’d love to work with you to help you live the life of your dreams. Let’s create that new vision and plan, together. Janet Witucki, BCC I began my health and wellness career as a physical therapist helping patients recover from various injuries or diseases. While treating patients, I began to see an overwhelming need for wellness services to help people be proactive about their health. I eventually began work in the wellness world as a Pilates instructor and personal trainer. I continued to work with many patients and clients who spoke about wanting to have a healthier lifestyle but having no idea how to go about achieving it. This began my personal and professional journey into how to help people facilitate change. I soon discovered the field of coaching and knew immediately that I was on the right track. As a coach, I’m an expert in facilitating change. I help people grow and change in the areas in which they are motivated to achieve meaningful results. What changes can I help you make? What goals have you wanted to pursue? I hope to have the opportunity to work with you. Go out and live the life of your dreams! Best wishes to you! Board Certified Coach | Center for Credentialing and Education Certified Wellness Coach | HealthWorld Online Certified Pilates Instructor | Professional Health and Fitness Institute Certified Strength and Conditioning Instructor | Professional Health and Fitness Institute Masters of Science Physical Therapy | Marymount University Bachelors in Biology | University of Virginia

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