How Rolfing® Compliments a Yoga Practice​

How Rolfing® Compliments a Yoga Practice​

Rolfing™ Sessions Can Change the Way You Move

If you are a seasoned yoga practitioner or a beginner who would like to start enjoying the benefits of yoga, there are several ways that Rolfing can complement your practice. Rolfing treatment is a system of deep tissue body work that many people mistake for massage. While Rolfing does work on the tissues of the body, Rolfing massage (many people refer to Rolfing as a massage, but in practice it is a series of soft tissue manipulations to effect lasting change) is nothing like what one would think of as a traditional massage. People who go in for Rolfing treatments generally have a series of 10 sessions that are designed to release the fibrous tissues that effect the alignment of your body. Rolfing can enhance your yoga practice by offering the following benefits:

Ease of Movement – Yoga is all about attaining and maintaining certain postures for health and well-being. It can be a great way to relieve stress and improve flexibility overall. Rolfing treatment can help by making it easier for you to move your body, which will of course make practicing yoga that much easier as well. With a good Rolfing practitioner, you can regain flexibility that may have been lost due to age or lack of use.

  • Sense of Emotional Well-Being– Rolfing treatment has been said to give people an enhanced sense of emotional well-being. This can be a great compliment to yoga practice, which is also said to enhance your emotional well-being. Yoga and Rolfing massage (many people refer to Rolfing as a massage, but in practice it is a series of soft tissue manipulations to effect lasting change) together can help many people to attain an improved overall happiness as well as reduce the stress that comes with everyday life.
  • Relief from Chronic Pain– One of the most highly touted benefits of receiving structural integration bodywork is the relief that it can give you from chronic pain. There are many people who have found relief through Rolfing that they could not find with traditional massage or with medical treatment. When you are able to finally find relief from pain, your yoga practice will inevitably benefit.
  • Improved Posture– Since Rolfing, or structural integration, works on the tissues that influence the alignment of the body, you could find that treatments improve your posture naturally, when your body is properly aligned and your posture is improved, you may find that some of the more advanced yoga poses and practices are easier to attain and maintain. Not only does it compliment your yoga practice nicely, but improved posture can help you in your everyday life as well.


Reproduced with permission from author Bob Alonzi.

Certified Advanced Rolfer 


How To Face Diet Talk During the Holidays

How To Face Diet Talk During the Holidays

by Paige Mandel, Dietetic Intern

Holiday time always comes with an overwhelming wave of emotion, whether that be joy and excitement, anticipating seeing family and friends, or anxiety and insecurity. If you resonate more so with the latter, remember you are not alone; after all, this holiday is all about togetherness. 

While many holiday traditions are food-focused, especially the Thanksgiving feast, and many family members tend to overshare opinions, this should not take away from the festivities, and you have the tools to neutralize this space. From the meal preparation to dining around the table, you have the power to transform this space into a positive, safe environment, by shutting down diet and body talk. 

First, remember that the average person eats about 3 meals per day, making this Thanksgiving meal 0.09% of the meals you eat in a year. This meal will not define you, this meal will not make you “good” or “bad”, nor are the components of this meal “good” or “bad”. But, what makes the holiday season a “good” one, is sharing in love, laughter, and togetherness. Nobody will remember who ate what, the size of anyone’s body, what diet they were on, but they will remember the memories created together and the exchanging of stories. There are so many more exciting things to talk about than diets and body size. So when the inevitable diet talk or body comment arises, take a moment, take a breath, and remember why you’re gathered around the table.

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Tips on Buying a Juicer

Tips on Buying a Juicer

by Meryl Ignaschenko

The concept of juicing is hardly new and for a period of time it seemed like the trendiest thing around. You probably most recently heard the buzz about the Medical Medium’s influence with juicing celery.

If you’re new to the concept of juicing, let’s do a quick primer. Consuming fruit and vegetable juices is a great way to get higher volumes of fruit and vegetables into your daily diet. By extracting just the juice – with its polyphenols, antioxidants, vitamins, and minerals—and eliminating the fiber (more on that later)—you are able to consume a much greater volume of the good things mentioned above – vitamins, antioxidants, and the like. For example, a super high grade cold-pressed juicer (one that a cold-pressed juice shop would use) gets up to about 6 to 7 lbs of produce into a 16 oz (2 cups) bottle of juice. Imagine sitting and trying to eat 6 lbs of spinach. That’s like over 30 carrots!

That being said, it’s important that juice is not the only way you get your fruit and veggie intake. Fiber is extremely important. Fiber has been shown to combat everything from cardiovascular disease to certain cancers and it supports a healthy microbiome. Some people, especially those with digestive problems such as IBS can struggle with digesting fiber, however, if you can, it may help with satiety.

While it’s easy to pop into a store and grab a juice, there are arguments for making them at home. You get to play with flavors and tailor what produce you use exactly to your needs.  You also know where the produce is coming from and its quality.

A recent study looked at juice made from a centrifugal juicer (the kind with blades that induce heat unto the produce) and cold-pressed juicers (no heat is applied to the produce) and looked at which extracted more nutrients. They found that there was no major difference of antioxidant content and other health-promoting capabilities between the two types of juice.

There are also masticating juicers, which are similar to centrifugal juicers, but they grind the produce (imagine a meat grinder) instead of splicing it with blades.

I have found that the best home juicers are the ones that are either cold-pressed or slow/masticating. These consistently result in the highest quality juice (for flavor and texture). With the exception of the Norwalk, they tend to be the most user friendly, quietest, and compact.

The Norwalk is the primo cold-pressed juicer (belongs in Goop’s gift guide for the one who has everything). If you’re really committed to having a cold-pressed juicer at home and money is no object, this is the OG of cold-pressed juicers. It is incredibly time intensive (requires a 2 step process for making juice). Your produce will never heat up and it extracts absolutely every last drop of juice. The fiber leftover is akin to felt.

If that seems like a lot, the next best product on the market is the Angel. Like the Norwalk the Angel is stainless steel – ideal for those who are committed to keeping things plastic-free. It also means it is quite heavy. The angel is less expensive and more compact than the Norwalk. It also makes your juice in a single process, which means less work for you.

This Omega juicer is a slow masticating juicer. It has a very large spout where the fruit and vegetables are fed into, which means less chopping and slicing in advance.

If you prefer a vertical juicer, this Hurom model is incredibly compact. It is also a slow juicer. The juicer itself only consists of 4 parts. It is very easy to assemble and take apart to clean. Another perk of this juicer is that it makes very little noise – which means it’s easy to use without bothering anyone in the kitchen. The juice has excellent texture and viscosity.

While most juicers make claims that they can be used for nut butter and nut milk use, I’d recommend a blender and focus on your juicer for making juice.

The best tip for buying a juicer is buying the one that speaks to you and that you will actually use. If you know you don’t have much storage space, opt for a smaller model. What’s most important is not to get too hung up on what is the best. Once you get started you will have fun playing around with different fruits and vegetables. Juices don’t really have recipes and are very hard to mess up. Some pro tips – squeeze lemon in at the end to boost your Vitamin C or opt for lime which is actually much sweeter than lemon.


How to Create a Wellness Space in the Home

How to Create a Wellness Space in the Home

Guest Blog by Lucy Crawford

Most productive people have special areas set aside for productive activity. Writers have desks, artists have studios, crafters have crafting rooms. Making wellness part of your day-to-day practice is no different. When you designate a space for wellness, chances are you’ll be more likely to maintain a daily practice. Here are a few simple tips for how to create a wellness space in your home to get you started.

Find Your Space
Each of us has different wellness goals, which means there is no one-size-fits-all type of space. Sit down and make a list of what you want to do in your wellness space. Yoga, meditation, journaling, and pilates are all activities that you may wish to make routine. If you want a space for yoga, figure out how much room you need and figure out where you have the floor space. For journaling, you may want to invest in a desk that you use exclusively for that purpose.

Eliminate Distractions
Keep your space visually uncluttered. If you’re in an apartment near a busy road, you may want to invest in a small water feature or white noise generator to help drown out background noise. For small spaces such as studios, consider putting up a curtain or a movable screen that partitions you off from the rest of the room. This has the advantage of making your space feel more private.

An aspect of eliminating distractions is to only use your wellness space for wellness activities. Resist the urge to sit at your journaling desk scrolling mindlessly on your phone. Making a habit of putting your phone or other distractions in a small box when you enter the space will help to foster and maintain the positive intentions of the space.

Personalize your Space
Create a look and feel in your space that supports your wellness goals. This might mean hanging pictures of peaceful places or inspirational quotes. Put down a rug, use scented candles, or build a small altar with meaningful, beautiful objects. The goal is for your space to get you into your wellness zone — whatever that may be.

Take It Outside
The simple act of stepping outside is often enough to mentally shift gears. If your home has a nice porch or patio and you’re lucky enough to have good weather most of the time, why not create an outdoor wellness space? The fresh air and vitamin D from the sun will give you is an added bonus. According to some studies, putting your bare feet on the ground is good for your health. If nothing else, there’s evidence that time spent sans shoes is good for your feet.

Taking the time to create a space dedicated to wellness will pay off in the long term. This space will encourage you to make a daily practice of wellness activities. No matter how much or how little space you have to work with, setting aside a place just for your wellbeing is an investment in the most important person in your life — you.

Lucy Crawford is a home design and DIY writer and lover of herbal tea. She is always rearranging her home office and challenging herself with a new DIY project. She enjoys designing spaces where she can be the most productive.

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L'ifestyle with Laura Cipullo

Wednesdays at 8 PM and Fridays at 11:45 AM.

Laura Cipullo is thrilled to present the L’ifestyle of confidence, body positivity, and healthfulness!

Eat Kale and Cupcakes: The L’ifestyle is a six-week introduction to possessing a mindful approach to self-care, eating, menu planning, and physical activity. With the tools provided by the L’ifestyle Lounge, you are empowered to pioneer a lifelong path where all foods fit, fitness is fun, and “me-time” is a daily priority. By practicing yoga, mindfulness, and positive nutrition, you may be surprised by how easy it is to embrace and maintain self-love.

Your enrollment in Eat Kale and Cupcakes:  The L’ifestyle includes access to yoga membership, mindfulness practices, daily recipes, and a weekly nutrition support group.

The Eat Kale and Cupcakes: The L’ifestyle Support Group will meet Wednesdays at 8:00pm and Fridays at 11:45am. We invite you to discuss nutrition and breath work with our registered dietitians in a safe space.

Yes, we really mean that! You will find in this packet a 21-Day Nourishment Menu. Go on, take a look right now!

Our ALL FOODS FIT philosophy is real, and is for everyone! No more fad or yo-yo diets. No more diets, period!

Laura Cipullo combines carbs, calories, proteins, fibers, and fats to create the healthful and nutritional options included in the 21-Day Nourishment Menu you will receive. Each day, you will choose what you want to eat as your three meals, two snacks, and even an optional dessert. There is flexibility for modifications and substitutions to suit any palate, in addition to food allergies, sensitivities, and restrictions. Inquire about our upgrade option for chef-prepared meals if you are short on time or meal-prep skills.


A nourished body is also an active, moving body. FITNESS IS FUN, and relieves stress. Our registered dietitians can provide personalized movement recommendations according to your energy and fitness level.

The L’ifestyle Lounge offers a range of yoga classes for all fitness levels and goals, celebrating individuality and advocating that our members cultivate a personal yoga practice and fitness style. Our instructors strive to support and inspire you to achieve your best self in body and mind.

Eat Kale and Cupcakes: The L’ifestyleis predicated not only on nourishment, but also nurturing. Your typical day is likely consumed by working and caring for others. We challenge you to prioritize your own well-being and nurture yourself, each and every day.


Practicing daily BREATH WORKand the HABIT OF SELF-CAREis essential to establishing a nurturing L’ifestyle and relieving stress. Mindfulness is inhibited by stress. Identifying practical strategies for reducing stress stabilizes and maintains balance in decision-making, focus, and self-awareness. These are the elements of our MINDFULNESS IS KEYapproach to wellness and self-compassion.

We are ready to share with you our methods for sustainable nutrition, healthfulness, and contentment. Are you ready to join the L’ifestyle?

6 Weeks of Yoga and Mindfulness Classes at the L’ifestyle Lounge, 21 Day Nourishment Menu and Program Handouts. 1 Weekly Nutrition Support Group Wednesdays at 8 pm (via call in) with Lisa Mikus, RD, CSSD, and Author or Friday am 11:45 am w/Founder Laura Cipullo, RD, CDE, CEDRD, RYT.
Nourishment, Program Handouts and once weekly Nutrition Support Group x 6 weeks w/out the Yoga Membership $125.00
Once weekly support group after the 6 weeks.  

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