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Building More Than Muscles
AGING WELL MAKING YOUR HOME WORK FOR YOU
Men’s
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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND
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5
rhode island
m a g a z i n e
Ralph Coppolino Founder
from the editor Dear Readers, This issue we focused on Men’s Health covering topics on how to be stronger, healthier beings while using the resources that we currently have. While creating this issue I realized there were a few goals I needed to work on myself. Here are a few I’d like to share with you… Water, water, and more water! Coming from someone who carries around a jug of water but only takes two sips during the span of 12-hours, I noticed that I had a serious lack of hydration. When I researched a little more, I realized I was definitely not drinking enough water. About 70 percent of our bodies are made up of water. Not only does water increase energy and relieve fatigue but it flushes toxins from your system, boosts your immune system, and helps you digest properly. My goal is to be mindful of increasing my intake throughout the day. I aim to drink over a half gallon to a gallon a day and have since experienced significant changes. Invest in a personal trainer. Ok, so maybe a personal trainer isn’t in the budget for some of you. But it is very likely that you can enlist someone in your life that has knowledge in the area of fitness and nutrition like I have. This was really a push-pull for me because around this time of year I like to be outdoors. I realized that although I tend to use Pinterest to track great workouts, I wasn’t implementing them. While on my way home from work on a beautiful Sunday afternoon I decided to enlist my very knowledgeable partner to kick me into gear in the backyard, boot camp style! Not only did it feel great but it gave me the change I needed from my normal routine. Unplug. Before I went on vacation to Vermont where I was forced to unplug 100 percent, I did not realize how much I felt dependent on the technology surrounding me. Whether it was waking up to emails or listening to a YouTube video in spare time, I realized I used the important space that my brain needed to unwind to fill with things that was overstimulated my brain. Waking up, my goal is to meditate and stretch. This little practice has made a huge difference in my ability to step back from situations and do what I really need instead of what’s expected of me. It has been very liberating! I hope you find some of the goals that I am working towards helpful for you. Enjoy the issue!
Gil Lantini Co-Founder Mike Casale Senior Designer Amanda Repose Managing Editor Marketing Julia Cianciolo Alison Dupuis Samantha Gosper Nick Lovett Kelly Sobolewski Hannah Spain Marketing Assistant Kassandra Petrocelli Interns Georgio Elian Keegan Hernandez Yessenia Jaime Leeana Nito Laura Sprague Contributing Writers Dale Belluscio Michelle Collie Dr. Matthew Collins Carol Ann Donnelly Dr. Lauren Hedde My Chef Lara Peter Nastasi Nick Passarelli Pam Rand Chris Raymond Dr. John Sotis
facebook.com/rihealthandfitnessmag twitter.com/rihealthandfitnessmag 401 831 7779 info@rihealthandfitness.com www.rihealthandfitness.com
To Advertise Call Ralph Coppolino (401) 837-0239
Best,
1343 Hartford Avenue, Suite 24 Johnston, RI 02919
6
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
©2016 Integrated Media Group D/B/A RI Health and Fitness
contents
volume three issue four
Inside This Issue
8 RI Health & Fitness News
11
9 What’s Happening in Little Rhody
Kids Health & Fitness 10 Youth Sports Injuries 11 Building More Than Muscle 14 Clinical Significance of Primitive Reflexes
Aging Well 18 Oh, My Aching Back 21 Reverse Mortgage Tips
17
23 Assisted Living Facilities 24 Reducing the Risk of Cardiovascular Disease 26 Aging in Place
Injury and Prevention 29 Getting Ready for Running Season
Complete Health
29
31 Clean Cooking 32 High Price of Technology 34 Finding the Balance
Fitness 36 Keeping You On Pace
Men’s Health 37 Men’s Nutritional Needs Versus Women’s 38 Spread the Word
ON THE COVER F e at u r i n g
Key
Tips
For
The
Running
Season FREE
rhode island
volume three issue four
m a g a z i n e
Kids Fitness:
Building More Than Muscles
Men’s
Health S E PECIAL
Featured Men’s Health Special Edition
DITION
Aging Well:
40 Stay Fit 42 Spring Events
23
AGING WELL MAKING YOUR HOME WORK FOR YOU
SPREAD Making Your Home THE WORD MEN CAN GET BREAST CANCER www.rifitmag.com | volume one issue one
1
Work For You
36
www.rihealthandfitness.com | volume three issue four
7
Health & Fitness News Performance Physical Therapy Opens Its Newest Location AT 426 METACOM AVENUE, INSIDE WARREN’S POPULAR 426 FITNESS WARREN, RI - 426 Metacom Ave is now open for business! Located inside of the historic Parker Mills building in Warren RI, Performance Physical Therapy and 426 Fitness have partnered to create a unique therapy and fitness experience for all ages and activity levels. Dr Mark Casimiro, DPT, ATC, Clinical Director of the Warren location states, “The partnership with 426 Fitness allows Performance Physical Therapy to service the gym patrons, Warren and surrounding communities with our brand of outcomes based physical therapy and we get to do so in a beautiful and positive atmosphere.” Mark Casimiro has over 7 years of clinical experience specializing in sports medicine, orthopedics and is certified in trigger point dryneedling and athletic training. Performance Physical Therapy offers same day appointments, flexible clinical hours and centralized scheduling for patient convenience. Mark Lombari, owner of 426 Fitness states, “Having Performance Physical Therapy in house brings added value to our gym patrons as well as servicing the communities of Warren, Bristol, Barrington, Seekonk and Swansea.” Patients looking to schedule an appointment can call (401) 726-7100. Performance Physical Therapy accepts most insurances and non-gym members are welcome. “Our patrons can consult with Mark anytime to assess their function so they work out painfree,” states Lombari.
About Performance Physical Therapy
Performance Physical Therapy is a Rhode Island based stateof-the-art, physical therapist-owned practice offering a variety of innovative services that help patients of all ages achieve optimal physical function-fitness, wellness and rehabilitation. With nine convenient locations, over 100 employees and the largest number of board-certified physical therapists in the state of Rhode Island and the State’s first and only HydroWorx Therapeutic pool, Performance is a leader in the healthcare community throughout Rhode Island and SE Massachusetts. Please visit Performance at www.performanceptri.com or call (401) 726-7100.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
What’s Happening in Little Rhody
A P R I L
2 01 6
Providence Children’s Museum Gala
Next Issue Preview
Volume 3 Issue 5
Our next issue of Rhode Island Health & Fitness Magazine will highlight our Kids Summer Camp preview. We will discuss the exciting camps that Rhode Island has to offer, as well as some helpful tips to make the season more enjoyable. Some of our content will include: • Summer Camp Directory • Kids Camping Tips • Advice For Parents • Injury and Prevention • Eating Right When Camping and more... Visit us online at www.rihealthandfitnessmag.com for more information and to stay up to date with our Kids Summer Camp Edition.
Unplugged – Imagine. Empower. Play! Providence Children’s Museum’s Annual Gala Saturday, April 30 • 7:00 - 10:00 PM Providence Children’s Museum presents its annual gala fundraiser, “Unplugged – Imagine. Empower. Play!,” on Saturday, April 30 from 7:00 - 10:00 PM at The Pawtucket Armory (172 Exchange Street in Pawtucket). Hundreds of guests will enjoy a fun and festive evening featuring live and silent auctions, music and dancing, complimentary beer and wine, and delicious fare, supported by Collette and other sponsors. “Unplugged” celebrates the importance of play for kids’ healthy development and honors leaders who empower families and inspire imagination and play.
www.rihealthandfitness.com | volume three issue four
9
HEA
D
HIPS
DS
The m inju ost com red m fing area ar only e th ers, and hands e , wris ts
D N U O F Y E RV U S T th N E C e you percen A RE ng a t thle age of ha 22%
CE I T C A R P Y Y A B L S P T R OR 62% of all O P S S T 30 organized sports R O SP related injuries occur While during practices rather N O I L injuries can range from than games IL
M
Children and adolescents in the United States participate 10 To Advertise Call: Ralph Coppolino 401-837-0239. in youth sports activities
scrapes to bruises, to brain and spinal cord injuries, most fall somewhere in between
Rhode Island Health & Fitness Magazine
12%
Soft
ball
ll 15
ketb a Bas
Knee problems are common injuries among youth, including anterior cruciate ligament damage
%
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K I D S H E A LT H & F I T N E S S
Building M O R E
T H A N
Physical activity is important as kids grow and develop. In the right setting, kids love to jump, climb, and tumble. All of which help promote healthy growth, build strong bones and muscles, and improve balance and coordination. These natural movements provide children the ability to be healthy and have fun, the head fake is that it is actually building lifelong skills. Social skills are enhanced for children who are learning to interact in a
These natural movements provide children the ability to be healthy and have fun, the head fake is that it is actually building lifelong skills.
M U S C L E S
setting where they must rely on others. Teamwork challenges, like the Ninja Warrior classes offered at Laid-back Fitness, are great for kids because they learn to assist each other. Each child has a certain skillset and capacity, and when working on a team kids have to learn the dynamics of each other’s abilities in order to be successful. It is even an opportunity for kids to learn how to exercise their brain and think critically. Self-esteem is built during physical activity when children overcome something that may have been difficult for them to do, and when there is positive reinforcement by their trainer/ coach or even by their peers. As their physical capabilities expand, they acquire their own unique skills and can focus on new goals to accomplish. As they learn how to deal with both failure and accomplishment, whether it is finally climbing that rock wall or learning a new tumbling technique, their confidence builds.
It is important to note that teaching kids how to move properly is important early on to help prevent injury down the road. Utilizing services that Laid-back Fitness offers is a great way to get your kids excited about building healthier habits while nurturing fundamental movement skills long-term.
For More Information Contact
Ryan McGowan, Owner 2800 Post Road Warwick, RI (Behind CVS)
401.871.8436 laidbackfitness.com
www.rihealthandfitness.com | volume three issue four
11
IGM B m
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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| volume three issue four
13
By Doctor John Sotis, Chiropractor and Functional Neurologist
The Clinical Signific
AND DOMINANCE PROFILE IN AD
When we are born, we have a brainstem, but most of the cerebral cortex is yet to be built. We therefore have a dilemma: we need to move in order to build our brains, yet we don’t have a brain that is developed enough to tell us to move. Fortunately, we have what are known as primitive reflexes, which cause us to move and thus build the brain – what is known as “bottom-up” development. With the exception of one, these reflexes are formed in utero and are based in the brainstem. They help us in the birth process and during the early months of life in order to promote developmental milestones and basic functions of survival. If all goes according to schedule, the frontal lobe blossoms, then inhibits primitive reflexes, breaking them up, and re-assembling them in the form of postural reflexes, which lead to sitting upright, preparing us for bipedal ambulation. Anything that interferes with this normal progression results in failure to inhibit some of the primitive reflexes, causing a desynchronization between the left and right hemispheres of the brain, what is known in scientific literature as Functional Disconnection Syndrome. This manifests in the form of learning disabilities, attention deficit, sensory processing issues, developmental delays, obsessive-compulsive disorder, tics, autism, and related neurobehavioral disorders. The “fallout” from this disconnect depends on which hemisphere is deficient, and which specific brain regions are aberrant. In order for “top-down” interventions (Applied Behavioral Analysis, counseling, tutoring, etc.) that appeal to higher cortical centers, to be maximally effective, “bottom-up” development must be complete. This occurs as a consequence of inhibiting primitive reflexes, while harnessing postural, sensory-motor, and ocular (eye) mechanisms, as is done in the Hemispheric Integration method. If these infantile reflexes persist, it’s like having an invisible ball and chain dragging off the back of a bicycle. When these reflexes are elicited by testing, the “ball and chain” becomes visible; the exercises prescribed are
14
the “saw” that cuts them off, as it were. This frees up the brain so that it can mature and develop symmetrically with regard to the skills and characteristics of the two cerebral hemispheres. It also promotes neuroplasticity – that is, the brain is moldable, like plastic, so that neurons can make stronger and more numerous functional connections. When primitive reflexes are remediated, communication between the two brain hemispheres is enhanced, especially when specific pathways are stimulated by correcting sensory, motor, proprioceptive, and vestibular aberrancies. This is the premise upon which Hemispheric Integration is based and there is a plethora of scientific research to substantiate it. Sadly, very few clinicians bother to check primitive reflexes past the age of one year, rationalizing that they should have cleared up by then. Yet, their persistence is a “red flag” that needs to be dealt with. Out of all the children I’ve examined for neurobehavioral disorders, only a handful have had a clinician who identified the child’s primitive reflexes, and in not one case have these reflexes been remediated! I have had children make significant functional gains in a short time as a result of dealing with their baby reflexes. As an example, speech therapists have at times remarked that the child’s verbal ability suddenly began to improve. This is but one case of why it’s critical to have a functional neurologist as part of the team so that “top-down” modalities are even more efficacious. While there are over 30 primitive reflexes present in a healthy newborn, there are 11 that are most commonly retained in neurobehavioral disorders. Below is a list of them, along with potential consequences of their persistence: • Snout and Rooting: problems with speech articulation, persistent thumb sucking, and difficulty with solid foods. • Palmar Grasp: difficulty with individual finger movements and handwriting. • Babinski: abnormal gait. • Moro: anxiety and panic attacks, over-sensitivity and reactivity to sensory stimuli, sensory overload, poor impulse control, social and emotional immaturity, motion sickness, poor balance and coordination,
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
cance of
Primitive Reflexes
K I D S H E A LT H & F I T N E S S
DHD, LEARNING DISABILITIES, AND AUTISM • •
•
• •
distractibility, mood swings, and inability to adapt to change.
Tonic Labyrinthine: toe walking, aberrant eye tracking,
academic struggles, organizational problems, poor spatial skills, and motion sickness. Symmetrical Tonic Neck: difficulty with eye-hand coordination, swimming, binocular vision, copying tasks, refocusing near-far vision, “clumsy child syndrome”, slouching, simian posture, and messy eating habits. Asymmetrical Tonic Neck: difficulty with eye-hand coordination, aberrant eye tracking, refocusing near-far vision, expression of ideas in written form, and academic struggles. Spinal Galant and Perez: daytime bladder accidents, nighttime bedwetting, poor concentration, and academic struggles. Glabellar Tap: I’m unaware of concrete ramifications of this reflex as it relates to neurobehavioral disorders; nonetheless, it is known as a frontal release sign – that is, the frontal lobe is incapable of inhibiting it and thus, it releases. This often occurs with dementia and Parkinson’s disease and is then termed Myerson’s sign. I have found this reflex in many individuals with neurobehavioral disorders and, as with all persistent primitive reflexes, needs to be remediated.
Mixed Dominance/Crossed Laterality
Another critical component for optimal brain function is one’s dominance profile – that is, eye, ear, and foot dominance should match one’s dominant hand. Many individuals with ADHD, learning disabilities, and autism have mixed dominance, also known as crossed laterality. If, for example, one is right side dominant for hand, ear, and foot, but one’s left eye is dominant, sensory processing speed in the brain slows down. The reason is that the portion of visual information from the dominant left eye that crosses to the right hemisphere has to cross again over to the left hemisphere to
synchronize with auditory information that has crossed over from the dominant right ear. In effect, vision has to jump through two “hoops” for every one “hoop” that auditory jumps through. Very few individuals are aware of their mixed dominance, unless they use firearms and find it more natural to site with the eye that is opposite their dominant hand. This is another invisible “ball and chain” that almost no one assesses. For this reason, I teach clinicians and educators to screen children in order to intervene before it’s too late (dominance profile can’t be changed in adults). Testing this takes less than 5 minutes, is very simple, yet extremely important. By patching one eye or plugging one ear for a portion of each day for several months, a synchronized dominance can be achieved. Occasionally, foot dominance is opposite the dominant hand, in which case the individual needs to perform repetitive activities with the foot on the side of hand dominance (kicking a soccer ball, writing one’s name on the floor with the great toe, and picking up crayons by flexing the toes). Hemispheric Integration is a clinically proven, nonpharmaceutical, brain-based method of creating neuroplasticity and enhancing communication between the left and right cerebral hemispheres. In addition to correcting ocular, motor, sensory, proprioceptive, and vestibular aberrancies, any retained primitive reflexes are remediated and dominance profile, if mixed, is corrected (if the individual has not reached adulthood). Blood work is performed to assess inflammation, immune system function, vitamin D levels, and more, with dietary changes and supplementation where indicated. For more information on this cutting edge methodology, visit www.sotischiropractic.com or call (401) 383-1711 for a free consultation. Dr. John Sotis is a chiropractor and a functional neurologist – a title held by only a small percentage of practitioners. He has maintained a private practice since 1987, treating a wide variety of neuromusculoskeletal conditions. Dr. Sotis completed a year of post-graduate training under Dr. Robert Melillo, world-renowned researcher, professor, clinician, and author of the books Disconnected Kids, Reconnected Kids, and The Scientific Truth About Preventing, Diagnosing, and Treating Autism Spectrum Disorders. This course of study qualifies Dr. Sotis to practice Hemispheric Integration. He is an active speaker, lecturing for various agencies and school systems, teaching clinicians and educators about the neurobehavioral epidemic, and is an active member of the International Association of Functional Neurology and Rehabilitation.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Healthy aging is crucial to living a happy, healthy life. We present to you Aging Well, a place where aging Rhode Islanders can obtain the latest information regarding health, therapeutic care, prevention, research and trends, to continue to thrive. We also recognize caring for an elderly loved one can be challenging so we provide expertise and access to the best programs, resources, and care facilities in the state, so you can feel at ease that your loved one is cared for.
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Well
P. 18 - Oh, My Aching Back P. 21 - Reverse Mortgage Tips P. 23 - Assisted Living Facilities P. 24 - Cardiovascular Disease P. 26 - Aging in Place
Advertisers Inside: American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Ocean State Aquatics Phenix Home Care Saint Antoine Community Sierra Pacific Mortgage The Village at Waterman Lake www.rihealthandfitness.com | volume three issue four
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A G I N G
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Oh , My Be aware of your posture when sitting as well as standing, avoid positions that cause you pain.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
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Aching back! TIPS ON HOW TO PREVENT AND TREAT BACK PAIN by Nick Passarelli RI
Here’s what you can do...
The key to back pain relief is prevention. Be aware of your posture when sitting as well as standing, avoid positions that cause you pain.
Lower back pain is the number one type of Chronic Pain in The United States, and aging is the number one cause.
Routinely…
Eat healthy! Try and keep your weight down, the higher your weight the more pressure that’s on your spine. Stretching is very helpful, back strengthening exercises are as well. Attend Physical Therapy if your doctor feels it’s necessary, you will learn many helpful stretches and exercises you can do at home to keep your pain at a minimum.
As always, with any type of pain, make sure you see your doctor. Pain can be a symptom of a serious problem. Chronic Back Pain is defined as any back pain, especially in the lower back, that lasts for three months or more. Most older Americans experience low back pain at some point. Unfortunately, due to normal wear and tear our backs simply wear out. Our spine is made up of many individual bones called vertebra, in between these vertebra are disks that are filled with a gelatinous substance. These disks act as little shock absorbers to prevent the vertebra from coming into contact with each other and causing pain. These disks shrink as we get older, causing stiffness and pain. But there are multiple things we can do, and you may need to do several of them to be successful.
First and foremost…SEE YOUR DOCTOR!
This is to be certain that your problem is not more serious then typical Chronic Low Back Pain brought about by aging.
When your pain is high you’re in an acute phase, rest and restrict your activities, especially those that cause pain. Ice and heat applications may be helpful. Many over the counter pain relief medications can help too. Check with your doctor to see which one is right for you. Many alternative forms of treatment are helpful as well, Acupuncture, Pilates, yoga, Chiropractic care, Nerve Stimulation units (TENS) and meditation, to name a few. Stay Active, Be Strong, Be Happy! Nick Passarelli is a Registered Nurse, a Licensed Nursing Home Administrator, a Certified Integrated Chronic Care Coordinator with over 37 years experience as a Long Term Care Professional, and is the owner of Phenix Home Care, Coventry Home Care and Capitol Home Care Network.
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides 19 complete home care services. www.rihealthandfitness.com | volume three issue four
A G I N G
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AQUARIUMS SET A SOOTHING TONE Medical offices, dental offices, nursing homes, & assisted living facilities are among our best customers because they know their clientele enjoy the beauty and serenity of an aquarium.
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Enhance Your Retirement Lifestyle
Enhance Retirement Lifestyle A HECM loanYour may help
A HECM loan may help
A Home Equity Conversion Mortgage (HECM), commonly know as a or older access a portion of their home’s equity to:
A Home Equity Conversion Mortgage (HECM), commonly known as a reverse mortgage loan, mortgage loan, has helped homeowners 62 years hasreverse helped homeowners 62 years of age or older access a portion of their home’s equity of to: age
• Eliminate monthly mortgage payments • Defer social security benefits • Eliminate monthly mortgage payments* • Allow time for investment recovery
• Defer Social Security benefits
• Provide a tax-free income supplement
• Allow time for investment recovery
Reverse mortgagesacan be an important partsupplement** of your financial planning and my help you reach your • Provide tax-free income long-term financial goals; however, they are not appropriate for all applicants and can harm your financial security if you outlive your resources or face unexpected expenses. Reverse mortgages are private, secured loans that have costs and fees and result in a lien on your property that may be foreclosed upon if you do *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to not Federal continuously satisfy all loan requirements. You must continue to live in the home as your primary Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. residence andMortgage continue to be pay required property homeowner’s insurance and costs maintain thehas a Sierra Pacific may not theall lender for all products offered taxes, on this website. Some loans may be made by a lender with to whom Sierra Pacific business relationship. about ReverseThis Mortgages the issued Truth and Lending Act is available of charge and the obtaining of such information does home according to Information the loan’s terms. loanunder is not or funded by anyfree government agency. not constitute a reverse mortgage acceptance.
Many homeowners in Rhode Island have chosen a reverse mortgage to help them meet their financial and retirement goals.
Many homeowners across theusnation Discover your options, contact today!have chosen a reverse mortgage to help them meet their financial and retirement goals. Discover your options, contact us today!
Call 401.270.1740
Call 401.270.1740
1417 Douglas Avenue, 2nd Floor, North Providence, RI 02904
1417 Douglas Avenue, 2nd Floor, North Providence, RI 02904
Equal Housing Lender. © Sierra Pacific Mortgage Co., Inc., NMLS #1788, Rhode Island Licensed Lender #200272188LLB02, #20072185LB. Branch NMLS #289053 This is not a commitment to lend. This material was not provided by nor was it approved by the U.S. Department of Housing and Urban Development (HUD), the Federal Housing Administration (FHA), or any other government agency. Consult your financial
advisor Island or housing counselor to help determine if a reverse mortgageBranch is rightNMLS for you.ID: Sierra Pacific Mortgage Co., Inc. is not the lender for the products offered in this advertisement. More information about reverse Rhode Licensed Lender #20072187LLB02 #20072185LB 289053 mortgages is available free of charge, or can be obtained at http://files.consumerfinance.gov/f/201412_cfpb_reverse_mortgage_guidance.pdf. This material was not provided by, nor was it approved by the Department of Housing and Urban Development (HUD) or by the Federal Housing Administration (FHA).
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
WAY S
TO
PURCHASE
A
HOME
W E L L
WITH
A
Reverse Mortgage by Peter Nastasi, Sierra Pacific Mortgage
Many mature adults would like to continue to live independently and remain homeowners but their current home may not be ideal. They may want to right-size to an all-on-one-floor, maintenance-free home in a community that offers a more carefree lifestyle. A Home Equity Conversion Mortgage (HECM, reverse mortgage) can help increase purchasing power and flexibility for homeowners aged 62plus years, which are looking to purchase their next home. The HECM for Purchase is a Federal Housing Administration (FHA) insured home loan that enables homeowners to use the equity from the sale of a previous residence to buy their next primary home. Home buyers only make one initial loan investment, the down payment, towards the purchase of the home. They may also eliminate monthly mortgage payments, improve their monthly cash flow and preserve their savings with a reverse mortgage loan. There are a few different ways to use a reverse mortgage loan when buying a home:
PAY ALL CASH FOR THE HOME, THEN TAKE OUT A REVERSE MORTGAGE
The simplest way to purchase a home is to pay all cash. It also gives home buyers the option of choosing a pre-owned home or new construction. However, many homeowners may need to liquidate other assets to get the cash. A reverse mortgage loan can help them replace some of those depleted assets by improving overall monthly cash flow.
BUY THE HOME WITH A CONVENTIONAL MORTGAGE AND THEN PAY IT OFF WITH A REVERSE MORTGAGE Homeowners that cannot make all cash purchase for a home typically need obtain a conventional mortgage.
Peter Nastasi, Branch Manager
However, if the mortgage amount is small enough it may be paid off with a reverse mortgage loan. Thus, homeowners can still eliminate their monthly mortgage payments. However, to obtain a conventional mortgage, the buyer would need to qualify and this may be difficult to mature adults with insufficient income or poor credit. Also, there would be settlement costs for both the conventional and reverse mortgage loans.
PURCHASE THE HOME AND OBTAIN A REVERSE MORTGAGE AT THE SAME TIME
With the HECM for Purchase (reverse mortgage loan), buyers can purchase a home and take out a reverse mortgage loan at the same time, incurring only one set of settlement costs. Closing costs are similar to a regular FHA insured mortgage and are financed into the mortgage. Loan amounts vary and the amount a buyer is required to bring to the home closing will vary depending on the youngest borrower’s age and the purchase price of the home. Qualifying for a HECM for Purchase loan is typically easier than qualifying for than a conventional mortgage. Reverse mortgage loans are designed to easily allow mature adult buyers to purchase a home that suits their lifestyle. The home must be the buyer’s primary residence or for new homes, the buyer must physically occupy the home as a primary residence within 60 days of the purchase. 1 5 Must-Haves for Repositioning a Senior Living Community (Senior Housing News, June 2014). http://seniorhousingnews. com/2014/06/10/5-must-haves-for-repositioning-a-senior-living-community/ 2 Active adult communities attract home buyers seeking lifestyle amenities (Chicago-Tribune, 2011 May).http://www.chicagotribune.com/special/primetime/chi-primetimemarket-051111,0,1645492.story 3 Chart of Population 65 and over by age: 2000 to 2050 http://www.aoa.gov/Aging_Statistics/future_ growth/future_growth.aspx 4 5 ways to sell to seniors (Life Health Pro, June 2014). http://www.lifehealthpro.com/2014/06/13/5-ways-tosell-to-seniors?t=life-sales-strategies&page=2 5 Why Blogging Is Important for Real Estate Professionals (RIS Media, June 2014) http:// rismedia.com/2014-06-15/why-blogging-is-important-for-real-estate-professionals/ 6 Older Adults and Technology Use (Pew research, April 2014) http://www.pewinternet.org/2014/04/03/older-adults-and-technology-use/ 7 Generations Online 2010: Summary of Findings (Pew Research, Dec 2010) http://www.pewinternet.org/2010/12/16/generations-2010/
Rhode Island Licensed Lender #20072187LLB02 #20072185LB Branch NMLS ID: 289053
Direct: 401-533-5390 | Office: 401-270-1740 | peter.nastasi@spm1.com *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to Federal Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. Sierra Pacific Mortgage may not be the lender for all products offered on this website. Some loans may be made by a lender with whom Sierra Pacific has a business relationship. Information about Reversewww.rihealthandfitness.com Mortgages under the Truth and Lending Act is available free of charge and the obtaining of such information does not constitute a reverse mortgage acceptance.
| volume three issue four
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We bring the caring home. Focusing on both short term and long term sustainable goals, Capitol Home Care incorporates our comprehensive network into planning for every client in our care.
Saint Antoine Community
Th e U lT i m aT e i n a s si s T e d l i v i ng e xc e l l e nc e i n n U r si ng a n d r e h a bi l i TaT i v e c a r e
- We serve the physical, social, emotional and spiritual needs of older adults and their families - New Rehab Center “Easy Street”, the road to independence
Our Comprehensive Network Includes: • Registered Nurses • Physical Therapists • CNA’s • Occupational Therapists • Speech Therapists • Medical Social Workers • Community Outreach Liaisons • Phenix Home Care • Health Care Services • Community Care Nurses • Coventry Home Care
Medicare Certified | Medicaid Licensed CHAP Accredited
All Major Insurances Accepted
- Located on a beautiful campus in North Smithfield, RI
Call 401-941-0002
Saint Antoine Residence
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401.769.3500
401.767.2574
400 Reservoir Avenue Providence, RI 02907 www.capitol-homecare.com
Offering daily mass and rosary. A health care ministry of the Roman Catholic Diocese of Providence.
The Most Important Member of our Home Care Network is... Dedication to excellence
A CAreLink PArtner
you
since 1991
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services. Homemaker Services Light Housekeeping, Dusting, Vacuuming, Laundry, Meal Preparation and Grocery Shopping
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
22
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Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
Assisted Living
A G I N G
W E L L
Facilities
Give Seniors Their Life Back Despite all of your efforts as a caregiver, the best place for mom or dad, or even your aunt or uncle may be an assisted living facility. Here are the top reasons why transitioning to an assisted living facility may be the best option for your loved one, finally giving them their life back.
It will feel like home.
Cherished comforts of home can be taken with your loved one to an assisted living facility. Although going through their home before moving will be difficult, it will give them the opportunity to decide which items they’d like to give to family members and which items are ok to get rid of. Most assisted living facilities also offer the option of overnight stays before they make a final commitment, this will ensure they choose the facility where they truly feel at home.
Regain independence.
It is normal for seniors to struggle with losing their independence. An assisted care facility will actually help give them more independence by having experienced professionals assist with cooking, cleaning, and other personal care. On-site transportation services may also be offered to assist them to the gardens or post office.
It is within your budget.
Many seniors and their families think the cost of assisted living exceeds beyond their budget. However, most do not factor in additional expenses it requires to have a loved one stay home including property taxes, home maintenance, cost of care for the caregiver, other in-home care, or necessary at-home modifications such as wheelchair ramps or lift chairs for stairs. Enlist your financial planner to help with the details when deciding which care facility is within your range. There are also other benefits and assistance programs that are offered to help pay for assisted care facilities, often being less expensive than the alternative.
There is much to do and many new people to meet!
Assisted living facilities have so many wonderful programs, ranging from fun outings to daily on-site activities. An assisted living facility is a great place for your loved one to socialize and meet other seniors. Care facilities place a ton of emphasis on programs that enhance the community and the lives of those in their facility.
Receive the best care imaginable.
Good care facilities staff licensed professionals, often able to give expert care and have the know-how to recognize progressing diseases or illness much faster than a caregiver may be able to give, recommending more advanced care. Care facilities provide daily meal preparation, dietary assistance, customized personal care, medication administration and more. Before choosing a facility make sure they have reputable reviews and they are a legitimate care facility. Transitioning to an assisted living facility may be overwhelming for all involved but the easiest way to make the move is to focus on the end result, a more fulfilled life for your loved one.
For More Information Contact
THE ULTIMATE IN ASSISTED LIVING
Located at 400 Mendon Road, North Smithfield, RI
401.767.2574 www.stantoine.net www.rihealthandfitness.com | volume three issue four
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Reducing the Risk for
Cardiovascular Disease
in Aging Men Getting at least 30-minutes of physical activity a day can significantly decrease your risk of heart disease.
Statistically men have a shorter lifespan than women. American women live five years longer than men according to the World Health Organization. Cardiovascular disease is the leading cause of death for both men and women. Men in particular are known to avoid doctor’s appointments, partake in riskier behavior such as excessive drinking and smoking, and have a higher risk of developing heart disease at an earlier age than women. Here are a few steps to lessen the risk of cardiovascular disease as you age:
1. Know your cholesterol levels beginning as early as your 20’s. According to the National Heart, Lung, and Blood
Institute, your body needs cholesterol to produce hormones, Vitamin D, and substances to help digest food. Too much cholesterol can build in your arteries and cause a blockage resulting in stroke or a heart attack, both of which can be fatal. Knowing if your cholesterol levels are high, low, or normal in your 20’s will help you develop preemptive measures to eliminate unhealthy habits if they are abnormal.
2. Move every day. Getting at least 30-minutes of physical activity a day can significantly decrease your risk of heart disease. Among other benefits, exercising as you age will also help maintain quality of life, mobility, and memory 24
function. “Symptoms that we associate with old age – such as weakness and loss of balance – are actually symptoms of inactivity,” according to Alicia Arbaje, MD, MPH, Assistant Professor of Geriatrics and Gerontology at Johns Hopkins University School of Medicine in Baltimore. Even men in assisted care facilities can begin to exercise under provision of their physician and reap the benefits of moving.
3. Opt for healthier options and eat produce with every meal. Decrease your intake of saturated fats including
dairy or red meat. Decrease, if not exclude trans fats, which include baked goods and food made with hydrogenated oils. Exclude, if not eliminate processed meats, processed foods high in added sugar, or artificially flavored ingredients. Consult a nutritionist or your physician to get you started on the right track.
4. Consult your physician. Maintaining proper screenings and proactive measurements to reduce cardiovascular disease at any age will help you live a longer life. Be practical, listen to what your doctor is recommending and do what you can to maintain a healthy lifestyle. Obviously, the younger you are the better it is to begin, but choosing to build better habits will no doubt help you at any age in your life.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
Moving Seniors Requires & Attention zed Specialized Care & Care Attention
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ever ask you for a reference, feel free to give Specialized Care & Attention Movingplease Seniors Requires my name.” We understand that moving seniors takes extra care and support due to their unique set of needs. That’s why Gentry Moving was the first moving company to establish a specific division dedicated to seniors called Seniors-On-The Move. moving company and alleviate Choose Gentry as your senior
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Call us: (401) 949-1333 715 Putnam Pike Greenville, RI 02828 www.VillageRetirement.com
www.rihealthandfitness.com | volume three issue four
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Aging in Place: Mak by Dr. Matthew Collins, RI
More and more older adults are planning to remain in their homes as they age. But is your home supporting your health, or might it pose hidden hazards? If you look at your home through fresh eyes, you can find ways that it can help support a healthy lifestyle, both mentally and physically, for years to come.
Living Room
Some activities that engage your mind are associated with decreased risk for Alzheimer’s and cognitive decline and can help keep you feeling sharp. Reading, Sudoku and even the newer trend of adult coloring books all strike a balance of focus and relaxation. Even listening to favorite music from your youth can also support memory and make you feel happier— consider investing in a small wireless speaker that can stream music anywhere in your home. To be more active, you can find exercise videos from lowintensity cardio, to strength training, to yoga, either on-demand through your cable provider or on YouTube. In addition to other health benefits, regular exercise—including strength and balance retraining—can reduce older adults’ fall risk.
Bedroom
A new mattress will do more than ease aches and pains; it can combat declining sleep quality that many of us experience as we age. After that great night’s sleep, try early morning stretching or meditation to ease into the day. If you’re not sure where to start, consider bringing a tablet into your bedroom to download yoga videos or mediation guides.
Bathroom
Stocking up on toothbrushes, toothpaste and dental floss when they are on sale will make it easier to maintain dental health, which can have a surprising impact on general health, from overall inflammation to heart disease and diabetes. Twice a year, clean out your medicine cabinet; old prescriptions should be appropriately disposed
Kitchen
It goes without saying that a kitchen stocked with brainboosting, disease-busting whole foods is good for your body and mind. Try new superfoods like quinoa (a whole grain that resembles a nuttier, protein-rich couscous) or ground flax seeds (which boast plenty of dietary fiber and omega-3 fatty acids). A “cookbook stand” to hold your iPad or tablet can make finding healthy recipes even more convenient.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
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king Your Home Work For You of at an approved site (many RI police stations accept them so that medications don’t fall into the wrong hands). Newer prescriptions should be organized in a pillbox or other system to help you maintain the prescribed dosage and schedule. Ask your pharmacist for advice on the best system for your routine, as well as which medications should be stored away from the fluctuating temperatures and varying humidity of the bathroom. Limit your risks of falling by investing in attractive anti-slip floor and tub mats.
Backyard
For many people, gardening is an enjoyable form of physical exercise, with calming emotional benefits as well. Bonus points if you plant and use fresh herbs in your garden in your meal planning! If you have a dog or cat, you’re already enjoying the emotional benefits of these furry friends—but remember to keep tick safety in mind, for you and for your animal companion. Whether or not you have a dog to walk, a Fitbit or even a basic pedometer can be a fun reminder to talk a walk around the neighborhood, which has the added benefit of offering an
opportunity to catch up with neighbors and friends. After all, “home” is more than the place you live; it’s also the community of which you’re a part. Dr. Matthew Collins is a family physician and the Vice President of Clinical Integration at Blue Cross & Blue Shield of Rhode Island. Matt has more than 15 years of experience working in primary care. When Matt - a former world champion rower - isn’t on the water, he stays fit running, cycling and coaching soccer. Matt is also an assistant professor of family medicine and community health at the University of Massachusetts Medical School.
To be more active, you can find exercise videos from lowintensity cardio, to strength training, to yoga
www.rihealthandfitness.com | volume three issue four
27
WEsT WARWiCk
suNdAy, mAy 15TH, 2016
Mind-Body Connection Presented by:
WATCH — LEARN — CONNECT Two Viewing Times for
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28 Contact: Susan Lataille 401-919-4944 or Susan@DiscoverYouEvents.com To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
INJURY & PREVENTION
Getting Ready For Running Season by Chris Raymond, RI
Typically, when the nice weather shows up there is an increase of activity outside. Runners specifically get a chance to hit the hard pavement again and expect to run the same mileage as on the treadmill all winter. Those expectations are often high and can lead to injury. To reduce the risk of injury you can follow 3 main principles of exercise and these are SAID, progressive overload, and variation in training. According to the American College of Sports Medicine (ACSM), Specific Adaptation to Imposed Demand (SAID) means only the muscles involved with the activity will adapt to change. This means that when someone is running on the treadmill those muscles are developed specifically to run on the treadmill. Outside running creates a different demand on the body such as the need for running economy, posture, and stability. This principle is important to know for injury prevention because of the need to recognize the change in demand (treadmill to pavement). Now that we have recognized there is a specific change in demand, let us look at the second principle to know about exercise. Progressive overload by definition of ACSM says the body adapts to a given stimulus, and increase in stimulus is required for further adaptations and improvements. An increase in stimulus can come from many variables such as frequency, intensity, time, and type. Of those that are listed intensity happens to be the last variable manipulated to create an increase in stimulus. So, progressive overload means in this case as running for longer durations, then more
frequently throughout the week and then increasing the intensity. The intensity in this case is the pavement, meaning that there is more impact on the body from treadmill to pavement. If there isn’t an appropriate progression then there will be a higher risk of injury or no adaptation occurring. Variation in training is a principle that is used to change stimulus over time to optimize training potential and recovery. A shift to outdoor running to pavement requires more recovery as well as variety. Examples of variation in training could be trail running, swimming, or biking. This gives adequate rest to pavement running while continued progress towards your goal. This principle also ties in with the two previous principles of training which means there is no specific right way to train. We need variation, progression, and specific adaptations to optimize our bodies for individualized goals. Being aware of these training variables will reduce your likelihood of injury and give more fun to your workout plan. Injury prevention should do just that; prevent injury not preventing re-injury after the damage is done. An ideal situation for someone who is transitioning from indoor running to outdoor running should progress slowly for optimizing results. Add one day of pavement running every few weeks based on your level of abilities and supplement your workout with treadmill or trail running if possible. Don’t forget to utilize other modes such as biking, hiking, swimming, or kayaking. Chris Raymond B.S. NSCA-CSCS is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association. Chris is a part-time instructor for the Personal Fitness Training program at MTTI in Seekonk, MA. He also is a personal trainer at Seekonk Total Fitness. Chris has over 5 years of experience helping people reach their goals as a Certified Lifestyle and Weight Management Specialist. He currently resides in Riverside, RI but is originally from Woonsocket, RI.
A shift to outdoor running to pavement requires more recovery as well as variety.
www.rihealthandfitness.com | volume three issue four
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Creamy, Light Macaroni and Cheese Recipe This kid friendly dish is much lighter than the original versions of Mac & Cheese because it substitutes some cheese for butternut squash and cream for yogurt. The kids will never even notice the butternut squash (no, really). This dish is a great way to get some orange veggies into their diet and you will love it to!
Ingredients
1 1/2 cups cubed butternut squash (approximately one squash) 10 tablespoons low sodium chicken broth 3/4 cup nonfat milk 1 clove garlic 1/2 teaspoon kosher salt 1/4 teaspoon fine ground black pepper 1 tablespoon nonfat Greek yogurt 10 tablespoons shredded Gruyere cheese (5 ounces) 1/2 cup grated Pecorino Romano cheese (4 ounces) 2 tablespoons Parmigiano-Reggiano cheese, grated and divided (1 ounce) 1/2 cup pasta, cavatappi uncooked 1/2 teaspoon olive oil 1/4 cup panko bread crumbs 1 tablespoon freshly chopped parsley Cooking spray as needed.
Instructions
1. Preheat oven to 375°. 2. Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat. 3. Place the hot squash mixture in a blender. Add salt, pepper, and Greek yogurt. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyère, Pecorino Romano, and 2 tablespoons of Parmigiano-Reggiano. Stir until combined. 4. Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. 5. Heat oil in a medium skillet over medium heat. Add panko, and cook for 2 minutes or until golden brown. Remove from heat; stir in remaining 2 tablespoons of Parmigiano-Reggiano cheese. Sprinkle evenly over the hot pasta mixture. Lightly coat topping with cooking spray. 6. Bake at 375° for 25 minutes or until bubbly. Sprinkle with fresh parsley, and serve immediately.
About My Chef Lara
My Chef Lara is comprised of three chefs who believe that wellness starts with food. Cooking and eating for your health is within everyone’s reach. My Chef Lara educates people that it is possible to achieve wellness goals while still enjoying what you eat. For more information, visit www.mycheflara.com. www.rihealthandfitness.com | volume three issue four
31
COMPLETE
H E A LT H
The High Pr by Dale Belluscio, RI
According to Psychology Today, in order to institute “effective communication” you must, “establish a shared meaning around words, constructs and ideas that are being discussed and then further that meaning in a coherent flow of dialogue. Such a skill set enables relationships to thrive, businesses and organizations to be more productive and nations to create and sustain peace.” However, as I continue to observe individuals interacting in restaurants, my reception area, my family members and almost everywhere I go, I do not seem to be able to find any example of effective communication. I witness people sitting down to share a meal and families not talking. It is not that there is some type of argument going on or some other family rift, it is due to the fact that they are all heavily involved on their phones! The food is served and yet there is still no real communication. No full discussion of what is happening in their lives or even how their day has gone. It is heads down, eyes glued to the screen of their devices.
exposure to this type of behavior have on us as a society? What will this do to the next few generations as their communication skills continue to deteriorate? The same generations who will be the leaders of our world someday.
Good communication skills require practice. It includes the ability to debate and properly argue your point of view. You cannot receive these skills by using texts. You need to understand the complexities of body language and reading someone’s reaction to the words you are using. Again, not a skill that can be attained by writing words on a screen and sending them. Some of my fondest memories as a young adult is debating, passionately my love of a local football team or a political point of view. Formulating my ideas before opening my mouth took a great deal of practice in order to have my opinion heard. It was a difficult process at first but one I
You might think “this is no big deal!” but I will challenge you on that type of thinking. What will long term
Make a rule amo friends. When you are them, shut off 32
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
COMPLETE
ice
H E A LT H
OF TECHNOLOGY ON OUR WORLD
learned to excel at with the proper amount of practice. This is all being lost due to the technology that has infiltrated our lives. And it is having a huge impact on relationships. I am a Licensed Independent Clinical Social Worker (LICSW). I am in private practice and have many years’ experience working with children, adults, families, and couples. A great deal of time and effort is used in couple and family session’s discussing miscommunications which have occurred due to texting. Huge argument and threats of ending the family have happened after someone receives a difficult message. What needs to be understood is the mindset of the person when receiving the message. If you are at work or anywhere and your mood is irritable and frazzled due to a rough day, then the response to the message will reflect that mood. You
will read the text with a “filter” on and “hear” it through your negative mood. Therefore, it will be read with that bias. But maybe that was not the intent of the person sending you the message. You cannot hear sarcasm or “just kidding” through a text. Therefore you will get angry or upset over the words. But that is all they are is just words. The meaning or inflection you place on the words are your own and not that from the person sending them. Please do not fall into this trap. It will lead to hurt feelings, nasty responses and hurtful exchanges. If you wish to speak to a loved one, then call them. Isn’t it nicer to actually hear their voice and speak to them? At least any possible miscommunication can be resolved in the moment. My suggestion to everyone is to work on managing the technology in our lives by “shutting down.” Make a rule amongst your family and friends. When you are spending time with them, shut off the devices. When you are out to dinner with your children or husband, leave the phones in the purses or in the car. Look across the table to the person with you, and talk. Share ideas, your day, and your life. Open yourself up to the person with you and develop your relationship. While you are doing that you will be helping the children develop their communication skills. When I was a child the only time I had a phone in my hand was after it rang. Now everyone, me included, is obsessed with their phones. It is the only way people communicate and it has to stop. It must be managed better or it will not bode well for our future. Dale Belluscio, LICSW, is the Clinical Director at the Greenwood Psychotherapy & Wellness Center.
ongst your family and e spending time with the devices. www.rihealthandfitness.com | volume three issue four
33
COMPLETE
H E A LT H
FINDING The
BALANCE by Dr. Lauren Hedde, RI
As parent to a 5-month-old baby boy and 2 1/2-year-old daughter, I am familiar with the juggling act many working parents face on a daily basis. A typical day for me might be spending the first third of the day in the office seeing patients, the next third stopping off for a home visit on my way home, and the last third at home with my kids. The life of a working parent, in this day and age of internet-bliss (or doom?), involves taking our work anywhere we go. But in all of it sometimes we all find ourselves wondering – “do I have the right balance?” Here are some tips on managing the stress that can come with “doing it all” and trying to do it all well!
1. Put your phone down: As a doctor who offers 24/7
availability to all of my patients, my phone is my friend. It is attached to me like life support and I find it very hard to put it down. But, I’ve been working on parting with it for chunks of time. Even if you put it on the counter in your kitchen and go to another room to have dinner with your family - you will hear it if you need to, but the incessant finger swiping to check for new emails can be left for later.
The kids need you, your wife or husband is calling, you have to help with mom today, and the list goes on. 34
2. Schedule email checks: Again, that swipe or tap of a finger is all too tempting with the phone in your hand. When you’re home trying to spend some quality quiet time with friends, schedule hourly check-ins. Review your email account at 9 pm and 10 pm - not every 30 seconds in between. 3. Prioritize and postpone: If you happen to notice a few emails have arrived after your designated work hours and you see them during your hourly check-in, now is the time to set your self-boundaries. If you reply to people on non-urgent matters after business hours routinely, that will become what is expected of you. Now, I certainly understand the need to reply in a timely manner and to reply immediately when urgent - but let’s be honest, your text tapping fingers get itchy to respond even when you know full well something can wait. Try to set that goal for yourself - hold non-urgent replies to regular hours and feel the stress melt away! 4. Always make time for “me time”: The kids need you, your wife or husband is calling, you have to help with mom today, and the list goes on. Without YOU, you can’t do any of those things. Schedule that massage, take a one-hour pure barre class, visit the local library - whatever it is that recharges you do it! You and all your dependents will love you for it. It can be done and we all do it - but make sure while you’re doing it all, you set yourself up for success - not just in your business, but in your health and well-being! Dr. Lauren Hedde DO is accepting new patients at Direct Doctors family practice in North Kingstown. Dr. Hedde offers 24/7 access, no waiting, same day visits, home visits, and a doctor who knows you well! Check out the Direct Doctors difference at www.directdoctors.org.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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35
F I T N E S S
KEEPING YOU ON PACE by Michelle Collie, RI
We certainly can’t deny this fact- mothers are important to everyone. The daffodils and blossom of spring lead me to believe that this is the perfect season to celebrate the mothers in our lives. My life is surrounded by amazing mothers— my friends, colleagues, in-laws, my sister, and my own mother. The joy and challenges of motherhood are similar to the joy and challenges of being a runner. Maybe that’s why many mothers are runners and consider running a significant part of their life. Mothers run 5Ks and marathons. They may run every day or just once a week. Some mothers run slow and steady and only when the sun shines while others run mighty fast, in all of nature’s elements. Mothers run for their physical health, weight loss or maintenance, for mental health and stress relief. Many run for the solitude and opportunity to think or in groups to foster friendships. Mothers run to increase their energy and to help them relax and sleep. Some run to set an example
for their children, to help our next generation understand and respect what it is to take care of one’s body and mind. Despite the benefits, many mothers struggle to find the time to run or they feel guilty for choosing to go for a run over spending time with their children. However, a recent study (published in Pediatrics, the official journal of the American Academy of Pediatrics) was the first to indicate a direct link between the activity level of a mother and her child. The study analyzed the physical activity levels of 554 mothers and preschoolers and was the first to show children are not naturally active and take cues from parents in regard to physical activity. Perhaps this study will extinguish any guilt a mother has about taking the time to run! I would propose we encourage mothers to understand exercising as an important responsibility. There are days when time seems limited and excuses come easily. But making exercise a priority and part of your daily schedule is important for not only for mothers, but for their children, our community, our future. Whether you are a mother or not, encourage and support the mothers in your life to stay active. I run for every reason mentioned here. Last week my reasons for running included stress relief, listening to my book, burning the calories from the ice cream I enjoyed, and because I am committed to a training plan. Finally, I run because I can— to celebrate, honor and cherish my health, my role as a mother and to help me stay on pace! Michelle Collie PT, DPT, MS, OCS is a Physical Therapist, the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.
Despite the benefits, many mothers struggle to find the time to run or they feel guilty for choosing to go for a run over spending time with their children.
36
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
ME N ’ S
H E A LT H
Men’s Nutritional Needs Versus Women’s by Pam Rand, RI
Are food and nutrition needs different for men vs. women? Yes, and no, any Registered Dietitian Nutritionist would answer the same way. Whether you are a male or female, food and nutrition needs vary considerably from infancy to adulthood due to body mass, activity level, and of course, genetics. One big difference between men and women is men are born with more muscle mass due to the male hormone, testosterone. Having said that, I’ve arm wrestled many men in my office and won because men (and women for that matter) redistribute muscle to belly fat as time passes, especially if our activity decreases. We can’t eat the same amount we did at 20 years old and expect to maintain the same weight. Recently, a man told me he had no idea he was overweight until his doctor told him. He had a waist circumference at 40 inches indicating visceral fat, or a high volume of fat in the abdomen area. Research indicates visceral fat poses more risk for developing certain cancers, type-2 diabetes, heart disease, and other chronic diseases. A waist circumference of 40 inches or more for men or 35 inches for non-pregnant women indicates higher risk for these diseases. Understanding where you stand in relation to your health is the first place to start. Check your health status and waist circumference at the Center
for Disease Control and Prevention website, www.cdc.gov/ healthyweight/assessing.
Men can typically eat more calories than women across the board. So, how do we lose belly fat? Plants are medicine, and if plentiful in our daily diet, will decrease our risk for developing chronic diseases. Whole grains including whole wheat, quinoa, brown rice, fiber-rich pasta; fruits, vegetables, and unsaturated fats including olive oil, canola oil, avocados, and fish have the vitamins, minerals, and antioxidants needed to keep our bodies functioning without disease. Try a smoothie this smoothie recipe loaded with antioxidants, healthy fats, and fiber.
• 2 bananas • 1 cup of berries • 2 handfuls of leafy greens • 6 oz. plain yogurt • 1/2 avocado • Water to thin to your preferred consistency 2/3 cup of any ‘guest’ fruit or vegetable you have available Blend for at least 2 minutes so everything is mixed. The fiber from the plants in our diet are digested by our gut bacteria and forms into short chain fatty acids that help immune function and decrease inflammation. Consuming fruit and vegetables in a smoothie is an easy way to meet the recommended 2-2 1/2 cups of fruit and 2-3 cups of vegetables recommended by the new 2015-2020 Dietary Guidelines. Remember nothing looks as good as healthy feels. Pam Rand has over thirty years’ experience as a private practice Registered Dietitian in South County. She is a member of the Rhode Island Academy of Nutrition and Dietetics. For more information, visit www.eatrightri.org.
www.rihealthandfitness.com | volume three issue four
37
MEN ’S
H E A LT H
It’s Time To Spr M
E
N
by Carol Ann Donnelly, RI
The Men’s Group, at the Gloria Gemma Breast Cancer Resource Foundation is a thriving program that enables guys who have walked the cancer path with the women they love, to join together periodically to pay-it-forward. These men understand each other without saying a word, because they have all experienced the fear, the anxiety and a dozen other emotions that surface during their loved ones cancer journey. They understand breast cancer, because they watched their women battle through it. They also understand that breast cancer is not exclusive to women; men get it, too.
C
A
G
E
T
more men are recognizing the signs of breast cancer and going to see their healthcare professionals right away. “Despite the downward trending mortality percentages, there is still a lot of work to do to ensure men know the signs and risk factors of breast cancer,” said Maureen DiPiero, Community Outreach and Education Manager for the Gloria Gemma Foundation.
In fact, out of the estimated 246,660 diagnoses of breast cancer in the United States this year, approximately 2600 of those diagnosed or about 1-percent will be men. It seems like an insignificant number, but 440 of those men diagnosed will die from the disease. That means almost 17-percent of men diagnosed with breast cancer will die from the disease. The good news is that number is down almost 5 percentage points from ten years ago. That means breast health/breast cancer education is working, and
38
N
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Some of the symptoms of breast cancer include a lump or thickening of the breast tissue, dimpling or puckering of the breast skin, redness or scaling of the skin, an inverted nipple or discharge from the nipple. “People need to be aware the breast tissue includes tissue up to the collarbone and down under the arm.” DiPiero said.
B
ME N ’ S
H E A LT H
read The Word
B
R
E
A S T
C
A
That means almost 17-percent of men diagnosed with breast cancer will die from the disease.
N
C
E
R
There are risk factors that increase a man’s chances of developing breast cancer. The most common risk factor is older age. The average age for a diagnosis of breast cancer in men is 68, whereas the average age for women in 61. Also, men who have a first degree relative with breast cancer, such as a mother or sister, are at an increased risk. The largest risk factor is an inherited gene mutation, such as the BRCA1 or BRCA2. Up to 40 percent of breast cancers in men are related to a gene mutation, while less than 10 percent of breast cancer in women is related to a gene mutation. Men can inherit a gene mutation from either parent, and they can pass the gene mutation on to their children. A gene mutation also puts men at increased risk for other types of cancers. “Anyone who finds a lump or experiences any of the symptoms should consult their healthcare professional right away,” said DiPiero. “Men can and do get breast cancer.” Carol Ann Donnelly is a two-time breast cancer survivor and writer. She works for Gloria Gemma Breast Cancer Resource Foundation whose mission is to raise breast cancer awareness, increase breast health education, enhance the quality of life for breast cancer patients, as well as their families and friends, and generate funding for local breast health programs. For more information, visit gloriagemma.org.
www.rihealthandfitness.com | volume three issue four
39
MEN
WORKOUT
Pull-ups are one of the best exercises working your back, arms, chest, and core all at once. Stretching before and after your workout will increase strength and flexibility and help prevent injury. Strengthen your core and watch your posture to reduce back and neck pain as you age. Don’t just brush your teeth, take the extra step and floss them! Flossing significantly decreases the amount of harmful bacteria that, overtime, can increase your risk of heart disease. Have a Bedtime. Obtaining at least seven to eight hours of sleep significantly reduces levels of stress. Studies suggest insufficient sleep disrupts our brains’ ability to remove toxins from the body, so getting proper sleep will help you stay sharp and increase longevity.
DRINK MORE OF THIS Green Tea helps boost immunity, eliminates toxins from the body, increases your metabolism, and is antioxidant-rich. Water curbs your appetite for unhealthy options, helps eliminate toxins from the body, hydrates skin, energizes muscles, and much more.
40
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
STAY FIT AND TAKE CHARGE OF YOUR LIFE WATCH YOUR GUT
Balance the Gut with Probiotics. 80 to 90 percent of serotonin is made in the gastrointestinal tract. Serotonin can increase mood, sleep memory, and sexual behavior. Taking a probiotic supplement will help to balance good bacteria in the gut. Eliminate your beer belly. Fat accumulates around the belly when you take in more calories than you burn which is then turned into excess fat. As you age, stress, hormones, and decreased activity become a health factor in contributing to belly fat. Maintain your caloric intake, watch stress levels, and be more active to combat weight gain. Excess fat increases your chances of getting type-2 diabetes, heart disease, and high blood pressure.
AND LESS OF THAT
Beer in excess consumption leads to both dehydration and increases your body’s intake of empty calories. Beer may also contain potentially harmful ingredients such as BPA, High Fructose Corn Syrup, and more. Opt for less beers and review ingredients before consumption. Caffeine is a known stimulant that contains antioxidants and studies have been shown that it increases performance and could potentially prevent certain diseases. In excess, caffeine can disrupt healthy gut bacteria, increase anxiety, and cause other health related issues. Watch your consumption and stay away from adding sugars and artificial sweeteners in your coffee. www.rihealthandfitness.com | volume three issue four
41
EVENTS d n a l s I e d Rho HEALTH & FITNESS spring 2016
FOR MORE EVENTS
& INFORMATION VISIT VISIT
WWW.RIFITMAG.COM
RIHEALTHANDFITNESS.COM
Thursday, April 21 5:45 pm Live Music Yoga Class All That Matters PVD Providence, RI
Saturday, April 30 8:30 am Children’s Friend 5K Walk and Run Roger Williams Park Temple to Music Providence, RI
Sunday, May 15 10:00 am Mind-Body Connection West Warwick High School West Warwick, RI
Saturday, April 23 9:00 am StrongFirst Tactical Strength Challenge Alpha Fitness East Greenwich, RI
Sunday, May 1 7:30 am Cox Providence Rhode Race Burnside Park Providence, RI
Wednesday, May 18 6:00 am Red Island Marathon Warwick City Park Warwick, RI
Sunday, May 8 9:00 am Swamp Meadow Covered Bridge Half Marathon and 5K Foster, RI
Saturday, May 21 12:00 pm Providence Place Health & Fitness Expo Providence Place Mall Providence, RI
Sunday, April 24 8:00 am Blackstone Valley Half Marathon and 5K Pawtucket Starting and Finishing at City Hall Pawtucket, RI 42
To Advertise Call:
PRING EVENTS.indd 1
Saturday, May 14 9:00 am Final BoldrDash in the Mud Yawgoo Valley Exeter, RI Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
1/27/16 1:40
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