Corporate Wellness Magazine

Corporate Wellness Magazine is an online publication dedicated to the health and wellness of employers and their employees. This month’s magazine has an article contributed by Village Green Apothecary. Wellness in the Workplace: How to increase employee productivity with a plan for healthy living offers supplement, diet, stress and exercise advice to help increase wellness and productivity.  If you have any suggestions or would like to see more articles like this one, please let us know.

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Fighting Osteoporosis Naturally

My mom was diagnosed with osteoporosis about 10 years ago. Ever since then, I have been looking closely at my habits to make sure that I do not succumb to this “silent disease.” Since there are no symptoms (hence silent disease), many people do not realize they have osteoporosis until there is a bone break. So I feel it is important to be proactive about strengthening your bones and doing what you can not to end up as one of the 10 million Americans who have it.

Here are some risk factors that increase your chance for osteoporosis. This list came from NIH (National Institutes of Health).

Risk factors you cannot change include:

  • Gender. Women get osteoporosis more often than men.
  • Age. The older you are, the greater your risk of osteoporosis.
  • Body size. Small, thin women are at greater risk.
  • Ethnicity. Caucasian and Asian women are at highest risk. Black and Hispanic women have a lower risk.
  • Family history. Osteoporosis tends to run in families. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.

Continue reading “Fighting Osteoporosis Naturally”

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Live Longer by Avoiding These 4 Bad Habits

A new study published in Archives of Internal Medicine, says that the there are 4 bad habits that can shorten your life by 12 years.  Lack of physical activity, smoking, diet and alcohol consumption can put you at risk for a shortened life span. Specifically, exercising less than 2 hours a week, consuming more than 3 alcoholic beverages per day (2 for women), eating less than 3 servings of fruits and vegetables per day, and smoking.

There are many things that we cannot control, like genetics and environment, but luckily these 4 habits are simple choices that we can make to increase our health and well being.  So what can you do? Continue reading “Live Longer by Avoiding These 4 Bad Habits”

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Periodization – What Is It?

When prescribing repetitions and sets, the strategy of periodization is a must. Periodization is the planned variation in training volume and intensity (Fleck and Kraemer, 2004). It is very common with the general population to place an emphasis on a high number of repetitions to “feel the burn,” and there is a popular myth that high repetitions make muscles lean, while high weight with low reps makes muscles bulky. However, that is not completely true. A good comparison to discuss is an Olympic weightlifter versus a bodybuilder. When watching the weightlifting competition in the Olympics, it is remarkable how strong the competitors are for their bodyweight. Even the lightweight elite level Olympic weightlifters can often be stronger than the massive elite level bodybuilders. Continue reading “Periodization – What Is It?”

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Stay Away From Knee Extensions

The quadriceps (as well as the glutes) will develop most from full depth in squatting and lunging movements, as they are responsible for knee extension. Do not worry about isolating the quadriceps; they are the biggest muscle group in the body followed by the glutes at number two, and they will develop very easily from these movements. Nothing is more unnecessary than leg extensions due to the fact that they have been linked to knee pain (such as patellar tendinitis), and research has shown they cause higher amounts of stress on the knee (Steinkam, et al, 1993). Furthermore, leg extensions are not applicable to everyday life or athletics. How many times do we need to extend our knee against opposing forces pushing from the anterior side of our lower leg? It is not a natural movement nor is it a natural way for the muscles controlling the knee to be trained. As stated before, the quadriceps will develop greatly from our squatting and lunging movements. The lower the hips go, with safe technique, the more the hip extensors (glutes and hamstrings) and knee extensors (quadriceps) will be worked (Delavier, 2001).
Continue reading “Stay Away From Knee Extensions”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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March 2024
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