1. Get Moving – Find a building in your community with a lot of stairs and have fun walking up and down them (obviously not with babies and toddlers!), get in the habit of taking a walk or bike ride before dinner, or think of another way you can all exercise together.
2. Fiber, Fiber Fiber – Add more salads, veggies, brown rice and beans to your diet. They are not only full of fiber and vitamins, but they are delicious.
3. See What Your Garden Grows – Plant a veggie garden with your kids this summer and you’ll all be eating healthier, and you’ll learn a lot about growing food.
4. Clean Out Your Pantry – Start phasing out processed foods – white flour, hydrogenated oils, etc.
5. You’re Sweet Enough as You Are – Sugar is unhealthy and we Americans eat too much of it. Start cutting back in small increments and over time you will stop craving it.
6. Drink Up - Stay hydrated with water and get rid of the sodas and sugary fruit drinks in your house.
7. Practice Yoga – Kids love doing yoga. Start a nightly ritual of doing some relaxing yoga poses with your kids before bedtime. There are plenty of books out there about yoga for kids to help you get started.
8. Catch More Zzzzs – Lack of sleep can lead to a series of physical and mental health issues. Get your kids and yourself on a routine sleeping schedule.
9. Don’t Forget to Brush (and floss) – Dirty teeth equals a dirty mouth. The bacteria in your mouth can lead to health problems you don’t want to even think about. (Okay, I have to admit I have OCD when it comes to brushing because I cannot stand the feeling of dirty teeth. My dentist just told me I had the cleanest mouth and healthiest gums he’s ever seen.)
10. Have a Good Laugh – Happiness is an important part of excellent health. So lighten up and have a good laugh with the entire family.

I just read this article about the amount of sugar consumed by children in America. It is shocking. The average American eats 3 bs. of sugar every week and for some children it can be even higher.  If you poured 3 lbs. of sugar on your kitchen table for every member of your family, I think you would be shocked. Sugar; we drink it, we eat it, and often we don’t even know we’re consuming it in additives to everyday foods.

Even if you do not feed your children a whole lot of desserts, they may still be consuming too much sugar. In addition to cakes, cookies, donuts, candy and ice cream, sodas are also among the top sources of sugar in the American Diet. And what about hidden sugar? Here are some foods that often contain added sugar in some form:

• Bread
• English muffins
• cereal
• yogurt
• vitamin water
• dried fruits
• lunch meats
• bottled tomato sauce
• bottled salad dressings
• soy milk
• ketchup
• canned baked beans

Added sugar most commonly comes in the following forms:

• granulated sugar
• brown sugar
• corn syrup
• raw sugar
• high fructose corn syrup
• honey
• evaporated cane juice
• glucose
• dextrose
• maltose
• sucrose
• molasses
• fruit juice concentrate
• turbinado

The safest way to avoid excess sugar is to read the labels of every product you buy and eat a diet rich in whole foods. That means fruits and veggies, legumes and lean protein. Most foods that come out of a box or a can are not whole foods.

If you have the opinion that your children are young, and high quantities of sugar will not hurt them, it is important to know that an excessive amount of sugar in the diet can lead to obesity and whole host of diseases. Habits that are formed early in life are difficult to change in adulthood. I know this first hand, as I am a former sugar addict who decided to kick the habit and live a healthier lifestyle. I’m not saying you should never eat sugar again. What I am saying is that you should eat a whole lot less of it.

If I can do it, anyone can do it.

If you are a smoker and have children at home, read the abstract School Absenteeism Among Children Living With Smokers in Pediactrics, the Journal of the American Academy of Pediatrics.

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I have become a major yoga lover over the past year. If you’ve never taken a yoga class, the only way to describe it would be to say that it is difficult, rewarding, relaxing and rejuvenating all at the same time. It’s about moving, stretching, breathing and being aware; it’s like a combination of pure fitness and meditation all in one. Holding tough poses for several breaths can be challenging at times, but the rewards are tremendous. It’s changed my outlook and helps me think clearer.

Children can benefit from yoga for the same reasons adults can, and they sure do love to practice yoga with their parents!

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Here are just some of the many benefits of yoga:

• Increases flexibility (less injuries)
• Increases strength
• Improves balance
• Relieves stress
• Builds self esteem
• Develops motivation
• Improves concentration
• Builds awareness
• Facilitates calmness
• Improves posture
• Improves attitude
• Promotes healthy living
• Develops listening skills
• Improves digestion
• Improves coordination
• Helps maintain an efficient metabolism

If these were not enough reasons to introduce your child to yoga, here are more:

• Yoga is not competitive
• It does not matter what level a child is at to reap the benefits
• A child does not have to be athletic to practice
• A child does not have to be flexible (flexibility improves with regular practice)
• Yoga is something parents can do with their children.
• Yoga is fun!

My daughter came home from the beach today with a nasty sunburn on her back. “I couldn’t reach back there to put the sunscreen on it,” was her excuse. Being a native of Florida, she should know better, but the truth is that sunburns are often hard to completely avoid even when we are being careful.

Sunburns are painful – especially if you have some sand on your skin from the beach. Your skin feels tight, hot and sometimes itchy. With bad burns you may experience blisters or peeling. Here’s what you need to know:

http://seasons.phillipmartin.info

How to Avoid Getting a Sunburn

• Apply sunscreen to all exposed skin at least 15 minutes liberally before you go outside.
• Ask for help applying it on hard to reach places on your back.
• Don’t forget the back of your legs, neck, ears and nose.
• Reapply the sunscreen often, especially when you are in and out of the water.
• Don’t stay in the sun for prolonged periods of time.
• Wear a wide brimmed hat to protect your face.
• Don’t assume that you cannot get burned on cloudy days; some of the worst burns can occur with overcast skies.
• Don’t assume you cannot get burned through your clothing.
• Never use a tanning bed or go to a tanning salon.

What to Do if You Do Get Sunburned

• Take a cool shower as soon as possible.
• Drink plenty of water.
• Gently apply healing lotion with aloe vera in it to your burned skin or use the gel from the aloe plant. (We grow it in out yard!)
• Wear soft cotton PJ’s at night to protect your skin from more irritation.
• Stay out of the sun completely for a while.
• If you get a fever with your sunburn, call the doctor; you may be seriously burned or dehydrated.

What NOT to do if you Have a Sunburn

• Don’t even think about applying butter or oil to your burn.
• Don’t apply any skin products that contain alcohol.
• Don’t pop open a blister if you get one; blisters form naturally to protect your burn and will heal on their own. (You can cover them with light bandaging like gauze for protection.)

Summer is here. Yeah! And after the brutal winter most of the US experienced this past year, now is the time to celebrate the sun! But with an increase in outdoor activities there often comes an increase in visits to doctors’ offices and emergency rooms. Here are tips to keep your kids safe and healthy outdoors:

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• Having a sunburn is no fun and can even be dangerous. Apply sunscreen on your children liberally when they are outdoors, and repeat the application every few hours. Wearing a hat is always a good idea when playing outside for long periods of time. Know that you don’t have to live in the tropics to get a sunburn, and yes, you can indeed get a bad burn even on a cloudy day.
• Dehydration often accompanies hot weather. Kids, like adults, need extra water when outdoors or exerting extra energy. Know the signs of dehydration.
• Avoid head Injuries by making sure your child is wearing a properly fitted helmet when riding a bike.
• Make sure your child knows how to swim. Drowning is the sixth leading cause of death among children, so never leave children of any age unattended for a minute while they are near a pool. Safety fences should be professionally installed around all pool where young children live or visit, and pool owners should consider getting certified in CPR.
• Insect bites are uncomfortable, and bee and wasp stings in particular are painful and can cause serious allergic reactions. Be armed with Benedryl spray for skin irritations and the liquid oral form for allergic reactions. If your child has been stung and shows any sign of hives or breathing difficulties, get him to the ER immediately. Click here for more info.
• Falls from playground equipment and trampolines are among the most common summer injuries. Playgrounds covered with mulch or recycled products, rather than concrete, often help protect children from injury. Overcrowded playgrounds are the least safe, and many injuries are sustained from kids who walk in front of moving swings.
• Food borne illnesses can occur at any time of the year, but leaving food outside for extended periods of time can cause serious problems. It’s especially tricky to keep foods safe while hiking, camping and boating.

1. Parent Magazine article: 10 Ways to Tame Your Kid’s Tantrums
2. CNN: How to Talk to Your Kids About Bin Laden’s Death
3. My Summer Camps: Summer Camp Guide 2011
4. NY Times: Screening: An Autism Questionnaire at Checkup Time
5. She Knows Parenting: Mother’s Day Crafts

No More Tantrums!

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Please read my interview with Jeffrey Gottfurcht, the first person with Rheumatoid Arthritis (RA) to attempt to climb Mount Everest. You are sure to be as inspired as I was when I heard his story! Jeff is the founder of the Jeffrey Gottfurcht Children’s Arthritis Foundation (JGCAF) and an amazing athlete.

Om’echaye at 1100 E. Hallandale Beach Blv., Hallandale, FL 33009

The first time I walked into Om’echaye, I knew I’d be spending a lot of time there. There’s something completely calming about this place. It’s spacious and beautiful, and it has such positive energy. It’s much like being at home, but with a lot less clutter. I’ve been to other yoga and fitness centers, but none as perfect as this. The people who work at Om’echaye are friendlier than you can imagine, and all who enter feel welcomed. Best of all, after just one visit, the teachers remember your name. How awesome is that? And when your workout is over, there’s a small Cafe and Smoothie Bar so you can treat yourself to something healthy, delicious and refreshing.

The best way to describe Om’echaye is to refer to their motto, “Nourishing Bodies and Soul.”  This is a fitness and wellness sanctuary extraordinaire. The owners here care about your total well-being, and they know that healthy living requires more than just a fitness class; it’s a state of mind.

Magali Wilensky’s glorious fabric art cheerfully decorates the walls of the studio

I sat down with brother and sister Javier and Magali Wilensky, two of the owners, to get more insight into their business.

How long has Om’echaye been in business?

Magali: We opened our doors in June, 2010.

How did you get started in this business?

Magali: Some years ago, when we lived in Argentina, our Mom (Beatriz Wilensky) was interested in yoga. When she moved to Miami 7 years ago, she had a herniated disk in her back and sought ways to ease to her pain. She started to research Iyengar yoga teachers, which led her to meet Alex Cohen. Practicing yoga helped ease her back pain, and she became a firm believer in the benefits of yoga. Through my massage background, I already knew Susan Farkas, both a massage therapist and an Oriental Medicine Doctor. We all got together to plan a business, and here we are. Mom is the CEO. My Dad (Miguel Wilensky) is the General Manager. I am the Healing and Arts Director and also do most of the marketing and plan the workshops, and Javier is the Yoga Director and handles some of the administration duties. Also Alex Cohen is the Pilates Director and Trainer and we have a few other great teachers too.

Click here to read more about the Directors.

Javier: In 2002, I started to practice yoga after my Mom had a teacher come to our house. Later, when my family first moved to Miami, I stayed behind in Buenos Aires to finish my business degree and also study guitar. After the family decided to open this business, I wanted to relocate to be a part of it.

It’s obvious that this is a family affair. What’s that like – working with your family every day?

Javier: We actually love it! (Javier and his sister look at each other and smile, as she nods.) We’re very close, and we get along so well. It’s a blessing to be able to work with the people you love and trust the most.

Magali: It’s very reassuring to bounce ideas off each other. Each of us has the same passion, yet have different strengths. We do our own jobs, yet we all complement each other. When  you have a less than perfect day, someone is always here to support you.

Magali Wilensky demonstrates how music is an essential part of fitness and wellness

Your studio is so welcoming and beautiful. Who designed it?

Magali: Everyone added something to the design.  I have a background in art, our dad is knowledgeable about construction, and Mom has a vision to make all things beautiful. Susan and Alex were a big part of the process too. It was a team effort.

Magali is a fabric artist. Click here to visit her beautiful website.

What are some of the benefits of practicing yoga?

Javier: Yoga expands your mind. It is a spiritual journey. It makes you more aware of what is going on inside of you as well as around you. This awareness helps you control your mind, focusing on the positive, and it keeps you on a healthier path in your life. And should you veer off your path, yoga will help you get back on track quicker.

It also helps improve health, doesn’t it?

Javier: Yes. Yoga is about posture and breathing, among other things. It makes you more flexible and stronger. It can lessen pain a person may have from injuries, like back pain or illnesses. It helps pregnant women relax, and many say it helps with their deliveries. The list of benefits is virtually endless.

Javier Wilensky makes yoga postures look so easy to do!

I notice that there are many different ages of people in all the different classes you have here.

Javier: That’s the beauty of fitness. You are never too old to take care of yourself. Some of our older participants are in excellent shape! Yoga is not a competition. You challenge yourself from whatever level you are at, and pay no mind to the level of the person next to you. And we have many different kinds of yoga here: Basic Yoga, Restorative, Vinyasa, Hot Yoga, Iyengar, Kundalini, Prenatal Kundaline, Power Yoga, and we also teach private classes.

How is Pilates different from yoga?

Magai: Pilates is all about the core.

Javier: Yoga is about posture, flexibility and breathing, and there is core strength too.

When you teach meditation, what do you hope to accomplish?

Magali: Meditation takes practice. There are different methods to achieve this, but the goal is to go inside yourself and achieve a deeper state of awareness and relaxation. The more you practice meditation, the easier it is to calm your racing mind and take stress out of your body. Only those who meditate know how truly healing it can be. Meditation is a very big part of my life.

Javier: It is normal to have thoughts coming in and out of your mind while you are meditating. But you cannot let this bother you. You just go with it and keep working at resting your mind. Eventually you will achieve greater clarity.

I see that you have some children’s programs. Can you tell me about those?

Magali: We have kids ages 3-12 doing yoga, Zumba and Capoeira. Some of those little ones are so flexible and really get into the yoga.

Javier: We hear from the parents sometimes that their children begged them to come here to take classes. I love that they are starting out at such a young age, getting in tune with their thoughts and learning to control their own minds. When children practice yoga, they too can take a spiritual journey in their own way. Some of them are surprisingly good at it too!

What other types of classes and services do you offer here?

Magali: In addition to yoga and pilates, we have fitness classes including Cycling, Zumba, Body Sculpting, Power Training, Boot Camp, Kick Boxing and Circuit Training. We offer a variety of massage therapies, nutritional and vibrational healing, meditation and Chinese Medicine as well as weight loss programs.

Wow, there’s so much going on here.  No wonder why your entire family seems to work night and day here at Om’echaye. Do you ever have time for yourself? And if so, how do you choose to spend your time?

Magali: (Laughing) We’re here about 12 hours per day. I try to take one day off per week, but in my mind I am always here. I spend some free time at home on my art. But I also love to go to the beach to relax with my friends.

Javier: Free time? (Laughing also) Yoga is a big part of my life every day, whether I am at work or at home. I also like to go to the beach with friends or just stay home and relax. And Magali and I are both into music – playing instruments and listening to music.

What do you like best about this business?

Magali: I love the interaction I have with the wonderful people who come here. It is rewarding to see them evolve spiritually and physically. We have so many customers who have been here since we opened our doors. They are truly passionate about fitness and health, and that keeps me going. I love that I can do what I love to do every single day.

Javier: For me, I most enjoy the fact that I can both teach and learn. I teach my students yoga, and I learn as much from them as they do from me. Every person who comes through our doors is unique and has something special to offer. This is just a great place to be.

Javier shows us that Yoga practice leads to great strength and control

I, for one, agree; Om’echaye is a great place to be. Thank you Magali and Javier for taking the time to share your passion with us. The Om’echaye team has done everything right – from the location, the studio design, the services offered, the teachers and the kindness and friendliness of the staff members. Congratulations. You’ve got me hooked on yoga and Om’echaye. I plan to keep at it and hope someday I hope I can do a handstand as well as you!

My Personal Experience

I have participated in several yoga classes here and they are spectacular. If you have never tried Restorative Yoga, you cannot imagine what you are missing. I can only describe it as a sensational musical, physical and spiritual journey. Magali plays the most relaxing music with a variety of unique instruments and chants, and she guides the class through relaxation, while Javier teaches yoga. The postures are uncomplicated, and you generally hold them for longer than in other types of yoga. The result is pure and total relaxation. You’ve got to try it. The only downside is that you may be too relaxed to want to drive home!

Another phenomenal class is Vinyasa Yoga with teacher Joann Varini. Vinyasa is basically a synchronization of breathing and movement. The class is challenging, and oh-so rewarding. Joann is an amazing teacher, and just hearing her voice makes me calm. She takes the time to make sure all participants are using the right technique.

There are so many more classes I want to try! You should too!

If You Go

1100 E. Hallandale Beach Blvd,
Hallandale, FL 33009
954-456-6945
www.omechaye.com

The studio is located just a bit east of Federal Highway (US 1) on the south side of Hallandale Beach Blvd.

Each month a new schedule of classes is printed. There are excellent discounts when you pay for a group of classes in advance. You can also reserve some classes online and sign up for the email list to receive updates of events and workshops. Keep up with what’s going on, on Facebook too.

I came across a great article from Real Simple Magazine about the shelf life of 77 household items including food and cleaning products, batteries and more. Some of these  did not surprise me, but others were shocking. Did you know that ground gourmet coffee stays fresh for only 3 weeks? Or that vinegar lasts for 42 months? I thought it stayed fresh forever. Apparently not.

How fresh is your food?

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In addition to the items listed in this article, I decided to research food safety a bit more. According to www.foodsafety.gov, bacon should only be refrigerated for a maximum of 7 days and frozen for only up to 1 month. Leftover cooked meat, chicken or pizza should only be kept for 3-4 days. Even hot dogs should not be in the freezer for more than 2 months. Wow. And I found this page about turkey leftovers. They are really only safe for 2 days!

All of this makes me wonder how many people, who think they have the stomach flu, actually consumed unsafe food. I actually believe that part of our childhood education requirements should be about food safety.  It seems a whole lot more important to me than trigonometry.