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HEALTHY LIVING • DECEMBER 9 - 15, 2015
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Things are looking up.
NUMC has changed for the better. So I’m feeling better. Sweeping, hospital-wide improvements are enhancing the health care options for all of Nassau County.
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Yes, the differences are astounding — across many segments of the hospital — structural, technological and clinical enhancements that have elevated NUMC to world-class stature. Our vision of bringing a greater level of health care to central Nassau has clearly taken shape, and our commitment to upgrading the quality of care is ongoing. • Physical Medicine and Rehabilitation Unit • Emergency and Level One Trauma Center • Hypertension, Diabetes and Vascular Care Center ET: STROKE HONOR ROLL TARG
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Victor F. Politi, MD, FACP, FACEP, President/CEO • Michael B. Mirotznik, Esq. Chairman, Board of Directors 17287_NUMC_New_AD Anton_8.75x11.25_master.indd 2
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516.572.0123 • www.numc.edu
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Coping With The Darkness of Winter BY ALISON GILBERT
sPECIALSECTIONS@ANTONMEDIAGROUP.COM
Thanksgiving is over and the holiday serves as a reminder that winter is coming. All too soon the late afternoons can seem filled with gloom as the early darkness robs us of sunlight. We recognize that familiar urge to cozy up in our blankets, consume food, turn off our minds and perhaps sleep—not too dissimilar from the animal instinct to hibernate. This seems like the best plan for our seemingly exhausted bodies, but it is not a practical solution. Interestingly our daily urge for “hibernation” coincides with the exact time of day that our families are expecting our recharge—dinner, homework, baths and bedtime stories. For some individuals, the physiological impact of winter affects mood. Some people can brush aside the winter blues and replace it with ideas about future plans, trips and better times ahead. For others, the impact of winter interferes with life to the extent that it is diagnosed as a clinical depression with
a constellation of symptoms lasting two or more weeks. For these individuals, work days are exchanged for time in bed and thinking becomes distorted or skewed so that the perspective people once had is lost and replaced with an impairing negativity that impinges upon work, relationships, physical health and well-being; reflecting both an actual and perceived experience of darkness. So what do we do about the winter months and the impact on our bodies and on our minds? • Keep a regular sleep routine with a rigid out-of-bed time. One of the biggest obstacles to achieving this is the urge to go back to sleep even when the alarm has done its job. • Expose yourself to as much daylight as possible during the winter months. That means waking early enough to catch the morning sun. When we are starved of sunlight we trigger lethargy and low mood. • Have a regular daytime routine. Going to a job or volunteer position with regular daytime hours can be highly protective for mind and body. If you are not heading to work then make your first activity one that is in a public place requiring you to be dressed appropriately. • If you get sleepy during the day,
avoid naps. We accumulate the need for sleep throughout our day. Taking away our nighttime reserves for napping interferes with the sleep continuity we need to repair and replenish our brain and body and depletes the energy we need to balance our thoughts and emotions. • Enlist friends and family to help ensure that you are engaged in your routine. A simple phone call or agreement to meet-up holds us accountable. • Plan outings that capitalize on the winter weather. Anticipating and preparing for future pleasant activities can help us tolerate the winter months. When moods are low start planning. • Use coping strategies when moods
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shift. Low moods can signal difficulties with how our brains are thinking about the world. So take a step back and evaluate how you are thinking through everyday situations. Staying present and participating in daily life experiences as they are occurring can help to counteract the cognitions that put us at risk for an irritable and/or sad mood. Anticipating the winter is about preparing our minds and our bodies for what is ahead. Winter may signal us to hibernate, but it can also signal us to stockpile coping strategies for an active and healthy season. Alison Gilbert, Ph.D. is a clinical assistant professor at Hofstra University School of Medicine.
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y Season! lthy Holida a e H , y pp ll A Ha A g n i Wish
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Pure Barre
A Different Kind of Exercise Shape up at the hippest hotspots
BY RACHEL HIRSCHHEIMER SPECIALSECTIONS@ANTONMEDIAGROUP.COM
Working out in team-like settings has become a popular indoor exercise method. Some of the trending workout studios across Long Island focus on rowing, cycling, barre exercises and cross training. If you’re not an over-thetop athlete, don’t worry. Each studio is open to enthusiasts of all abilities. Row45 • www.row45.com • 844769-4569 • 609-2 Cantiague Rock Rd., Westbury • 1 Albertson Ave., Albertson • New locations to open in Woodbury/Syosset, Merrick/ Bellmore and Five Towns Who knew that rowing indoors was possible? At Row45 they offer plenty of indoor rowing classes for all ages and fitness levels. One of the biggest misconceptions with indoor rowing is that it only works the upper body. But rowing is a full body workout. It uses 60 percent legs, 20 percent core and 20 percent arms. As the machine works with 17-liters of water creating resistance similar to being in an actual boat, it forces you to use all of the major muscle groups. Currently located in Jericho and Albertson, Row45 has become a popular workout people who want a different way to workout. It’s easy to learn and a great activity to be a part of. They offer a variety of classes such as their Row and Sculpt Class, IndoRow Class and even their Shockwave Class. Each session has you take part in non-impact workouts burning more
calories per hour than any other cardio exercise. Their sessions are typically small with the instructors making their way around to everyone creating a more personalized experience. SoulCycle • www.soul-cycle.com • 250 S. Service Rd., Roslyn Heights, 516-833-1300 • 8285 Jericho Tpke., Woodbury, 516-833-1500
As SoulCycle explains it, “The dark, non-intimidating rooms allow riders to lose themselves in the workout.” One of the biggest misconceptions associated with spinning classes is that it’ll bulk up your legs. That’s completely false. This primarily anaerobic exercise tones the muscles in your body sculpting it to become the one you had always dreamed of.
The Fitness Loft
One of the hottest indoor programs being taken on Long Island is SoulCycle’s upbeat spinning classes. Currently, SoulCycle has 45 locations nationwide and hopes to open additional workout centers by the year 2016. Walking into a class at SoulCycle may intimate you initially, but when the lights go down and the music rises you’ll feel like a natural in no time.
One 45 minute class can shed up to 700 calories. Pure Barre • www.purebarre.com • 8025 Jericho Tpke., Woodbury, 516-496-2817 • 1681 Northern Blvd., Manhasset, 516-365-9090 • 3575 Long Beach Rd., Oceanside, 516-766-0465 Working with a ballet bar for some may be second nature but for many it’s
something that has never been tried before. 3 of Pure Barre’s 200 locations including Huntington, Manhasset and Oceanside offer 55 minute classes. Each class works the abdominals, arms and other muscle groups making repetitive small isometric movements. Pure Barre feels “it’s the fastest, most effective way to change your body.” It may take a few classes to get the hang of but their new workout plans will keep you hooked. At Pure Barre, no two classes are ever the same for clients allowing them to explore challenging new workouts each time. There is absolutely no dance experience needed. All you need to be able to do is hold onto a ballet barre, relax and have fun. If you’re looking to transform your body, then your best bet is to take at least 3-4 classes per week. CrossFit Garden City • www. crossfitgardencity.com • 585 Commercial Ave., Garden City, 516-522-014 If you’re interested in reaping the benefits of hard work, consistency and commitment then joining CrossFit Garden City is the place for you. A class at CrossFit involves lifting weights, swinging a kettlebell, climbing ropes and throwing medicine balls. It’s known to be one of the most intense workouts one can ever experience. CrossFit Garden City was one of the first gym of its type to open
Cont’d on next page
HEALTHY LIVING • DECEMBER 9 - 15, 2015
The Power Of Gratitude
BY MELODY POURMORADI
sPECIALSECTIONS@ANTONMEDIAGROUP.COM
Row 45
Cont’d from previous page on Long Island. Owner Andras Fulop and co-owners Jason Gamba, Dennis Marshall and Mike Volpe all have professional experience in the CrossFit world. To see the results you are looking for you must show up, trust your coaches and have fun.
This positive, challenging and exhilarating environment will keep you addicted to CrossFit Garden City. The Fitness Loft Manhasset • www. fitnessloft.com • 1447 Northern Blvd., Manhasset, 516-439-5050 This cutting edge unique fitness gym offers multiple bootcamp classes
focusing on weight loss and strength training. Their facility has an indoor obstacle course creating an environment fit to reach anyones’ goal. Training is an important part of The Fitness Loft’s method. If you’re a soon to be bride who wants to slim down and look fit for the big
Gratitude has the power and potential to change everything. It certainly has for me and I’m confident that it can do the same for you. How often do you pause and take toll of all of the blessings in your life? Unfortunately, we have been conditioned to give our attention to the challenges and struggles in our lives instead of the triumphs and the highlights. While the holiday of Thanksgiving serves as an important yearly reminder for us to be grateful, practicing the art of giving thanks every day is imperative to create a life filled with authentic happiness and peace of mind. Gratitude is one of the most effective life-tools that I use with my clients because it is always accessible and can be used to ground us and shift our energy in the face of so many stressful life circumstances. Introduce active gratefulness into your life and observe the profound impact on your temperament, your energy and how you choose to interpret your experiences.
Create A Gratitude Practice There are so many profound ways to introduce gratitude into your life. Soul Cycle Make sure to choose a practice that is convenient and simple to integrate into your daily life. A gratitude jourday, then The Fitness Loft’s Bridal nal is one of the most widely-used Bootcamp may be an option for you. forms of practicing this meaningful They strongly believe, “The decision principle. I always recommend to make a change is a personal carving out a few moments at the decision but the journey to your beginning or end of each day, to goal is a team effort. We were built write down some of the reasons you to help you get there!” are grateful in that moment. The longer the list, the more impactful this exercise will be for you. Helping children to create and use a gratitude jar is an excellent way to introduce the practice of gratefulness into their lives and set them up for a smooth and joyful future. The anticipation of writing in your journal or contributing a note to your gratitude jar each day will subconsciously keep you in an active pursuit to find the good in each day while infusing positivity and light into everything you do, see and feel. Putting pen to paper makes your grateful thought a permanent part of your reality so be sure to document each reflection.
CrossFit
See The Abundance Gratitude puts us in a position of having instead of wanting. We often get caught up in this idea of not having enough and not being adequate.
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Operating from a place of gratitude cuts through our lack mentality and reminds us that we live in a world filled with abundance and possibility. Transforming the lens through which we view the world from one of scarcity to one of prosperity greatly impacts the quality of the experiences we call into our lives. There is more than enough of everything on this planet for each and every one of us. This includes resources, successes, love and anything else you ever thought was finite. It is our limited belief system that so often blocks us from attracting this prosperity towards us. Start taking notice of the thoughts that precede your feelings of scarcity and then immediately reframe those thoughts by introducing a higher level thought rooted in gratitude. Bringing your attention to this cue will really support and prompt you to recognize when you are caught in any web of poverty thinking and remind you to choose again. Witness The Change Gratitude is your pathway to reigniting the meaning of this very moment. Once you truly become a witness to all of the beautiful ways that practicing gratefulness colors your world, you will become motivated to operate from this place of peace and happiness in every corner of your life. One of the most challenging assignments for the human race as a whole, is learning how to live fully and freely, in the now. Notice how connecting to your blessings has inspired you to live mindfully, and in a true sense of presence. Know and understand that this very moment is the point at which you have the capacity to harness your innate power to live a life of your own choosing. Actively searching for reasons to be thankful today and every day will attract so many more blessings into your life. Take the time to notice and show reverence for each and every one of your blessings and watch how they multiply reshape your very existence. Melody Pourmoradi is a women’s wellness & lifestyle coach at Life Evolutions Coaching (www. lifeevolutionscoaching.com).
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Health Insurance Coverage Deadline
Health insurance coverage through Empire MediBlue Freedom (PPO) will end on Thursday, Dec. 31. Family & Children’s Association (FCA), is offering important information. According to New York State Office for the Aging, there are approximately 14,000 seniors who use Medicare Advantage Plans in Nassau County. Those individuals who do not join another Medicare plan by Dec. 31 will lose their prescription drug coverage and only have original Medicare beginning on Friday, Jan. 1, 2016. Those individuals that do not join a plan with prescription drug coverage by Feb. 29, 2016, will not have prescription drug coverage in 2016, and may have to pay a late-enrollment penalty if they join a Medicare prescription drug plan at a later date. Affected individuals, 65 or older, are entitled to buy a Medigap policy because their plan is ending. They will need to have their termination letter from Empire as proof that they have this entitlement. For current PPO users, FCA’s HIICAP counselors suggest the following course of action: • Call your doctor’s office and ask
THE SPECIALIST
Weight Loss And Your Liver
if the doctor is enrolled in one of the three 2016 Nassau County PPOs (Aetna 855-338-7027, Emblem 800-447-9169, or United Health 800-555-5757). • Call the plan and ask if your medications are covered. • Call FCA’s HIICAP health insurance counselors at 516-485-3754 for a screening to determine if you qualify for additional help that may reduce your premium and/or co-payments. “In the last six weeks we have counseled over 600 clients concerning the termination by PPO, so we know there are more folks out there who need our help,” said Dr. Jefferey L. Reynolds, FCA president. “We want Long Island’s seniors to know that we’re here for them.” Visit www.familyandchildrens. org for information on Family & Children’s Association.
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of the two, most forget the exercise part. At least 30 minutes of stimulating exercise three to four times a week are required to lose and maintain weight loss. In order to shed calories, you have to burn them. I believe that it is extremely difficult to change behavior and tastes which have developed over a lifetime. Completely changing one’s diet works for a short period of time but most people drift back to their comfort foods within a year or so. Weight loss requires real long-term commitment. Rapid weight loss, while providing strong positive feedback, is usually followed by rapid weight gain. Slow and steady wins the race and the longer it takes to lose the weight, the more likely it is that it will stay off. I recommend that people eat what they like, eat less of it and eat slower and drink plenty of water; especially between meals when little hunger pangs appear. By the way, desserts are out, limit yourself to one or two slices of bread a day and don’t forget the exercise. It is for these reasons that I am not a believer in fad diets but I am a believer in a commonsense approach to weight loss that gradually leads to change in behavior patterns. Some of the well-known diets follow the last principle that I stated and this is why they tend to be safe and effective. Weight loss and eating healthy are important in preventing heart disease, diabetes, stroke and high blood pressure, not to mention liver disease and cirrhosis. As we enter the holiday season and attend one too many holidays gatherings, please remember to eat wisely, exercise often and make smart choices. I guarantee some weight loss will occur with this regimen and it will be a lot cheaper than paying for a plan.
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We welcome you to take a personal tour of our Facility Facility! www.graceplaza.com
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Many people want to lose weight. They talk about it. They plan it. They read books about how to do it. Some even pay large sums of money to enter a weight reduction plan. Weight loss can be difficult but it is certainly doable. It takes desire and will power. Many are successful but an equal if not greater number are not successful in reaching their goals. Once weight loss has been achieved, however, maintaining one’s accomplishment is another challenge. Why is it so hard for people to be successful in their weight goals and implementation? I think that there are many reasons for this. Many people set unrealistic goals over even more unrealistic timetables. Many of the goals are short-term and are undertaken for a specific occasion. “I want to fit into this dress at the wedding” is a not uncommon motivation for weight loss. Most people who are task-driven under this type of circumstance are successful in achieving their goal but in the three months following the “special occasion”, the weight loss has been reversed and many have reached a level which may surpass the initial weight at the time of the diet. Many people are unaware of just how many calories an item contains. Just because you think it is healthy does not mean that it is. For example, that yogurt parfait you had for breakfast may have 350-400 calories and the café latte may have 150-200 calories. That quick healthy breakfast just added up to a lot of calories. Please take the time to analyze what you are eating so that you can really estimate your caloric intake and make changes if needed. Many forget that, to lose weight, it takes diet and exercise and although diet is probably the more important
Dr. David Bernstein
15 St. Paul’s Place Great Neck, NY 11021
KARL V. ANTON, JR. Publisher, 1984–2000 ANGELA SUSAN ANTON Editor and Publisher FRANK A. VIRGA President IRIS PICONE Operations Manager CHRISTY HINKO Managing Editor, Special Sections JOE SCOTCHIE Editor ALEX NUÑEZ Art Director KAREN MENGEL Director of Production SHARI EGNASKO Executive Assistant JOY DIDONATO Circulation Director 132 East Second Street, Mineola, NY 11501 Phone: 516-747- 8282 • Fax: 516-742-5867 advertising inquiries advertising@antonmediagroup.com circulation inquiries subscribe@antonmediagroup.com editorial submissions specialsections@antonmediagroup.com
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
THE AMSTERDAM LIFESTYLE IS ABSOLUTELY ENERGIZING.
DON’T WAIT TO EXPERIENCE IT.
“The Amsterdam is a beautiful community — in the perfect location. Close enough to the city… but in a lovely village on the harbor — with everything you need.” As a Gerontologist, Dr. Constance Miceli spent her career working with seniors. She understands the value of having a social support system as we grow older. This, along with the active, rewarding day-to-day lifestyle — is why she and her husband chose The Amsterdam. Here’s how she puts it: “Don’t deny yourself the chance to enjoy all of it while you’re still young and vital.”
See what Nassau County’s only not-for-profit life care community has for you. Call 516.939.8145 today to schedule an appointment.
Dr. Constance Miceli The Amsterdam at Harborside Resident 300 E. Overlook | Port Washington, NY 11050
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Physician Assistant: A Spotlight On The #1 Job
BY KATHERINE ALEXIS ATHANASIOU
sPECIALSECTIONS@ANTONMEDIAGROUP.COM
Earlier this year Glassdoor website named the Physician Assistant (PA) profession, as the #1 job in America. Glassdoor came to this consensus based on the earning potential for PAs, the future career outlook, and the number of job listings currently on the market. Glassdoor was not alone in their findings, Forbes also named the profession as the #1 most promising job of 2015. Peter Kuemmel PA-C, chair of the Stony Brook Department of Physician Assistant Education said, “It’s wonderful to see the PA profession recognized in this way, but for me the reasons go well beyond salary and job availability. With the changes in our population and the health care system, combined with the shortage of physicians (especially in primary care), PAs are in a unique position to impact their patients, practices, communities, and the nation’s health in a dramatic way. That’s what makes the profession so exciting and rewarding.” While the PA profession has been evolving for over 50 years, recent changes in our healthcare system have propelled PAs to the forefront of our nation’s healthcare
crisis. Although there are over 10,000 practicing PAs in NYS today, there are still a few questions that remain on people’s minds. The most frequently asked question is, “what is physician assistant?” According to the American Academy of Physician Assistants (AAPA), “PAs are nationally certified and state-licensed medical professionals who practice medicine on healthcare teams, with physicians and other providers.” Like physicians, PAs are able to diagnose and treat patients, from start to finish. Their tasks include taking medical histories, conducting physical exams, diagnosing diseases, ordering and interpreting tests, developing treatment plans, assisting
in surgery, providing patient education and counseling, among many others. PAs practice in various clinical settings and in any field of medicine. In 2014 the top areas of PA practice were in: family medicine, orthopedic surgery, and emergency medicine. In order to become a PA, one must undergo rigorous training. Graduation from an accredited physician assistant program and passing of a PA National Certifying Exam known as the PANCE is mandatory. PAs also need to become licensed in their state(s) of practice. Thereafter, PAs are responsible for earning 100 hours of continuing medical education (CME) credits every 2 years, and must pass a national recertifying exam every 10
years. Once certified and licensed, PAs receive on the job training in the field(s) of their interest. The PA profession allows for a more flexible lifestyle, less financial debt, and more direct patient-provider interaction than many other medical professions. Niti Misra PA-C, expressed the sentiments of many young PAs when she said, “The time, energy, and money spent on schooling to become a PA are well worth the rewards reaped. In a time where higher education is becoming more and more costly, it is important to choose a career path that will provide the best chance at getting a job, financial stability, and also be fulfilling. The PA profession offers all of that.” At a time when so many physicians are suffering from “burn-out” and becoming overwhelmed by the new changes in healthcare, the PA profession offers a great balance between extraordinary patient care and provider satisfaction. Katherine Alexis Athanasiou is a physician assistant student (PA-S) at Stony Brook University. *PA-C denotes certified physician assistant; PA-S denotes physician assistant student.
HEALTH UPDATE FOR SENIORS A FREE COMMUNITY EDUCATION PROGRAM
INCREASE YOUR HAPPINESS DURING THE HOLIDAYS Finding ways to stay positive during this busy time of the year can be challenging. Please join Jeanine Sanderoff, LMSW, Medical Social Worker, from The WinthropUniversity Hospital Home Health Agency, for a lively discussion providing tips that can help seniors stay positive during the holiday season.
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Healing A Relationship After An Affair BY JEREMY SKOW
sPECIALSECTIONS@ANTONMEDIAGROUP.COM
Many consider infidelity to be the ultimate betrayal, one that often leads to a breakup. However some of us may still have feelings for their partner and, depending on the circumstances, may want to try and keep the relationship going. Deciding to remain together is a huge step. The betrayed person may find this choice feeling like a good idea at times and too difficult or painful at others. Be that as it may, if both parties are committed to it, trust can be rebuilt and sometimes stronger than before. What does rebuilding trust look like in real life? The healing process will require an effort from both parties. Accountability on one side must be balanced with a genuine willingness to risk on the other. The adulterer must take ownership for their choices and be prepared to put in all the time and effort their partner needs to re-establish trust. The betrayed will need to manage their anger, concerns about their own attractiveness and worries that areas of their life have not been as they’ve appeared. If you are questioning whether or not you are still in love with your
Jeremy Skow partner you need to say so now. If you have fallen in love with someone else you need to admit it. Before you look your spouse in the eye and tell them you want to work on the relationship you need to be certain your heart is in this and you’re ready to end the affair immediately.
Betrayer’s Requirements • Honesty: Having an affair required a cocktail of mis-truths, deceptions and secrecy that shattered your partner’s trust and forces them now to question their judgment. To earn that trust back you must first
prove yourself worthy of it. It is critical that you maintain total honesty from this point on since any lie, even a small one, can damage or destroy your chances. Communicating the details of an affair is likely to do more harm than good, but you should talk open and honestly about it if asked, knowing that any details omitted or minimized will create further distrust. • Transparency: You are no longer entitled to come and go as you please and it’s going to take a while to earn this privilege back. Whenever you are apart, your spouse will now wonder if you are where you said you were going to be. If you want to ease their insecurity, the best way is to check in throughout the day. Your life must now be an open book with complete transparency. Pro-actively give your partner full access to your email, cellphone, credit card statements and social media accounts. • Be patient: The key to rebuilding trust is proven behavior and accountability over time. The straying partner must reassure their spouse that they are both happy and appreciative that they were given another chance. While there can be no timetable, be aware that it will likely take a minimum of six months before you
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may see any signs of normality return and perhaps two years to rebuild the marriage and the ability to trust.
Betrayed’s Requirements • Sharing Responsibility: Even in relationships where only one person has strayed, oftentimes both members share blame for an affair. To be clear, the unfaithful party is clearly guilty. No one forces you to cheat. However, the wronged party must also be willing to explore their role in fostering an unhappy union, however small. The hurt person must see how they may have had a hand in facilitating the loneliness or isolation that compelled their companion to have an affair and then take steps to ensure greater emotional intimacy in the future. Common causes of infidelity include financial/family pressures, mid-life crises, insecurity or boredom in the marriage, feeling lonely and disconnected from a spouse or enjoying attention from a third party. • Stay present-oriented: One of the most difficult things about rebuilding trust after someone cheats is staying in the present moment and building toward the future, rather than living in
see SKOW on page 10C
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
Healthy Holiday Eating BY SOTIRIA EVERETT
sPECIALSECTIONS@ANTONMEDIAGROUP.COM
It seems to happen every year. Starting around Halloween and lasting through New Year’s, our eating habits slowly start to worsen. We are tempted by the leftover Halloween candy, and we may find ourselves indulging (instead of eating in moderation) at holiday festivities in the office and during family gatherings. Our exercise routine tends to suffer also, as we are too busy shopping, traveling or preparing our homes for visitors. Additionally, we tend to feel more stressed or even more festive, both which can lead to emotional and mindless eating. By the time you ring in the New Year, the number on the scale may have increased by a few pounds. Sticking to a healthy lifestyle is challenging during this time of year, but here are a few strategies to help you stay on track: • Be mindful. Everyone deserves to celebrate during the holidays, and that may include foods that aren’t favorable to waistlines. It is ok to enjoy all types of food in moderation, but be mindful not to overeat too often. A food diary is one of the best tools
to promote mindful eating as you become more aware and accountable for what you choose, even if it is 500 calorie piece of pecan pie! • Think about your drinks. Too much eggnog, alcohol, sweet ciders, and holiday flavored lattes can add unwanted sugar, fat and calories. Choose lighter options more often such as herbal teas, lightly sweetened hot cocoas or make your own cinnamon flavored latte by brewing coffee with ground cinnamon and adding steamed low-fat milk. At holiday parties, alternate alcohol with water
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and/or seltzer. • Keep moving. You may have less time to spend at the gym, but you don’t have to sacrifice activity all together. While you are out shopping, try to park further from the stores, use stairs instead of elevators and walk as much as you can in department stores and malls. If you have time, wake up 20 minutes earlier and exercise at home if you have a treadmill or bike, or use an exercise video. Try to assemble friends and family to take a walk around the neighborhood after holiday meals if the weather is favorable. Hit the dance floor during parties, which can help you burn about an extra 240 calories in an hour. • Have healthy foods available at all times. Avoid eating at the food courts while you are out shopping. Make time to grocery shop and have fresh fruit, vegetables and healthy snacks available at home. Try cooking large batches of nutritious foods once a week that you can reheat and eat over the following days. Roast a large tray of vegetables; prepare extra servings of grains, cook big pots of soups, and bake or grill multiple portions of lean proteins. Wash and spin dry salad greens and store in a Ziploc bag with shredded vegetables such as carrots and cabbage. Keep in the fridge for a quick salad that you can add beans, nuts, fruit, lean protein and a bit of dressing. If you are eating away from home, always look for the healthiest options at restaurants. • Use smaller plates. It is easier to overeat if you don’t pay attention to portion sizes. During holiday festivities, try eating off a salad plate, which is 8-10 inches instead of the 12-inch dinner plates. Seek out nutritious foods such as salads, vegetable side dishes and high fiber grains. Aim to cover half of your plate with non-starchy vegetables, one-quarter with grains, and the last quarter with protein.
Research indicates that women gain 1-2 pounds during the holidays. This may sound insignificant, however if your usual healthy habits are drastically interrupted during this time, you may continue to gain weight over the following months, which can be significant. Follow our strategies to stay healthy and avoid weight gain as you celebrate throughout this joyous season. Need to get back on track after the holidays? Join us for our Create Your Weight and Heart Healthy Living programs. Both are tailored to help women eat nutritious and live their healthiest life. For more information about our programs, call 516-8817060 or email womensnutrition@ nshs.edu .
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worth staying in. • Let Go/Forgive: If the cheating partner was thrown out, it is important that you have them move back in if you’re going to start working on the marriage. You must be prepared to gradually ease the rigid requirements on your partner as your pain fades and trust grows over time. Both parties must prove they are willing to put renewed energy in their relationship, which requires taking risks in the partnership.
or worrying about the past. You will likely have a lot of anger constantly eating away at you, but it is important that you manage these feelings. If your partner is working hard on the relationship, don’t attack them. Don’t stab them constantly with little barbs about the affair. You have every right to feel hurt, angry, and sad about your partner’s decision to cheat. However, if you can’t eventually let go of those feelings and work toward a more positive, open approach to the relationship, it may be a sign that this relationship is not
About the Author: Sotiria Everett, RD is a registered dietitian at the Katz Institute for Women’s Health. For more information on nutrition services, please call the Katz Institute for Women’s Health Resource Center at 855-850-KIWH (5494) or email womenshealth@nshs.edu. The Katz Institute for Women’s Health The Katz Institute for Women’s Health, part of the North Shore-LIJ Health System, is dedicated to improving all aspects of a woman’s health at every stage of her life. The KIWH Resource Center at 855-8505494 or womenshealth@nshs.edu is available Monday through Friday from 9 a.m. to 5 p.m. to answer your questions related to women’s health or to coordinate access to the clinical programs and services offered by North Shore-LIJ. Sign up for our e-newsletter to receive important health tips, the latest news and announcements and invitations to educational events and activities. Visit www.kiwh.northshorelij.com for more information.
Jeremy Skow, LMHC, CASAC, MBA, maintains a private practice in Great Neck.
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
ARTHRITIS AND THE THREE BIG MYTHS
So it’s time to clear a few of them up. Myth #1: You Have Arthritis, And There Is Nothing You Can Do About It. Learn To Live With It And Take Some Advil. Fact: Over the past 20 years, there have been more advancements in the treatment of most forms of arthritis than for any other medical illness. There are more than 120 forms of arthritis, and each form needs its own specific diagnosis and therapy. Each individual’s diagnosis will rely on the skill of your physician to take a complete medical history, perform a comprehensive physical exam (not just the joints), and
order appropriate x-rays and diagnostic tests, which might include, among other diagnostic tools, an MRI, diagnostic ultrasound, or DEXA scan (for osteoporosis) and specific laboratory tests.
Most importantly, rheumatologists now have medications and knowledge of dietary treatments to affect the outcome of arthritis. We have symptom-modifying drugs and treatments, which are able to improve the pain of arthritis, lessen discomfort and improve function. We also have disease-modifying drugs, which can actually reverse the arthritis and heal the joint damage caused by arthritis. Myth #2: You’re Old, So What Did You Expect? Everybody Gets Arthritis When They Get Old. Fact: All forms of arthritis are medical illnesses and are no more a part of the normal aging process than are cancer or heart disease. Would anyone say, “You’re old, so you have cancer. What did you expect?” Of course not. Arthritis is a treatable illness, and if caught early, may
even be reversible. No patient should accept the “getting old” explanation of arthritis. In fact, half of all of my patients are under the age of 45. Arthritis affects one out of every seven people in this country. There are hundreds of thousands of children under the age of 18 in this country who suffer from arthritis. It is not just a disease of the elderly.
Myth #3: When You Tell Your Doctor Your Knee (Hip, Shoulder, Hand, Etc.) Hurts, Your Next Stop Will Be To An Orthopedist’s Office. Fact: Orthopedists are surgeons. Unless you’re looking to have surgery or a joint replaced, you should see a rheumatologist. All forms of arthritis are medical illnesses. Medical treatment, not surgery, should always be your first line of defense. If you had a heart attack, you would see a cardiologist, not a heart transplant surgeon. Orthopedists do wonderful things to help patients, but they should be your final stop, not your first, when you have joint pain. Don’t allow your doctor to send you to the orthope-
dist for your first evaluation when something hurts.
It is time to forget the myths and get down to the facts: Most forms of arthritis can be treated. Arthritis should be treated early. Arthritis should be treated by a rheumatologist. Dr. Richard Blau is a board-certified rheumatologist. He is the Founder and Medical Director of the Arthritis Institute of Long Island, located in Hicksville, NY. He specializes in the diagnosis and the non-surgical treatment of illnesses that cause significant muscle or joint pain. He treats over 200 types of illnesses that affect the joints and muscles, such as rheumatoid arthritis, osteoarthritis, gout, lupus, and tendinitis. He is the author of many self-help articles, and along with renowned health writer E. A. Tremblay, co-authored the best-selling arthritis self-help book, Too Young to Feel Old – The Arthritis Doctor’s 28-day Formula for Pain-Free Living.
Call Dr. Richard Blau at 516-932-7777 to Schedule a Consultation The Arthritis Institute of Long Island • 120 Bethpage Road, Hicksville, NY 11801 Tel: 516.932.7777 • www.arthritisinstitute.com
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In the 25 years that I have been a practicing rheumatologist (arthritis specialist), I have seen many changes and major advancements in my ability to diagnose and treat patients with arthritis. Unfortunately what hasn’t changed in all that time are the myths and misconceptions both patients and physicians have about arthritis and its treatment.
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HEALTHY LIVING • DECEMBER 9 - 15, 2015
“Before my double knee replacement, pain ruled my life. Now I’m back doing what I love.”
James M., knee replacement patient at South Nassau’s Long Island Joint Replacement Institute
Where Quality Matters
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ADVANCED OPTIONS, SKILLED ORTHOPEDIC SPECIALISTS South Nassau Communities Hospital offers the highest quality orthopedic services available on Long Island, including: • Fellowship-trained orthopedic surgeons specializing in a wide range of treatment options • Advanced surgical technology and experienced rehabilitation experts • Leaders in minimally invasive surgery approaches and custom-fitted joint replacements • Gold certification by The Joint Commission for total hip and knee replacements From surgery through rehabilitation, South Nassau will be with you every step of the way.
One Healthy Way at Merrick Road in Oceanside. Call 877-SOUTH-NASSAU or visit wherequalitymatters.org. *South Nassau performs more total knee replacements and has the lowest average length of stay along the South Shore of Nassau County. Source: Market Expert®
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