RI Health & Fitness Volume 3 Number 6

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m a g a z i n e

Summer Fitness

Guide

LYME

DISEASE

AGING WELL

HEALTH BOOSTING FOODS

PREVENTION AND TREATMENT

BY REBECCA REECE, M.D.

UNIVERSITY MEDICINE

www.rihealthandfitness.com www.riямБtmag.com || volume volume three one issue issueone six

1

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5

rhode island

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Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Amanda Repose Managing Editor

from the founder Dear Readers, Summer has finally arrived, and it’s the perfect time to revisit some of the health and fitness resolutions we made in January. If you’re like me, you started the new year off with some pretty ambitious goals. The holiday season was over, and it was time to eat better and shed that extra weight we put on.

So I decided to join a gym and take a healthy lunch to the office every day. I bought a juicer for the office and loaded up the fridge with fruits and vegetables. I was determined to set an example for everyone in the office. All went well for a few months, I was feeling great, had more energy and I was totally pumped. Month three started off with a nasty sinus infection that lasted for close to a month and half.

I couldn’t get to gym because I just didn’t feel up to it. I slowly stopped juicing and my healthy-eating habits slowly started to go away. Eventually, I got over my sinus infection, but by then, it was to late. I had fallen back into my old habits.

But now it’s summer and I have a chance at redemption. The sun is shining, the days are getting longer, and my favorite summer foods and fruits are plentiful. I can go for a nice walk, jog, run or bike ride after work. I recently took golf lessons and plan on hitting the course at least once a week. I can head to the park and play tennis with my daughter. There are plenty of outdoor projects around the house that will keep me moving too.

So I’m hitting the reset button and look forward to getting back on track. Here’s to a safe, healthy, and fit summer!

Best Wishes,

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 Anna Abdollahi Carol Ann Donnelly Chef Lara Peter Nastasi Nick Passarelli Dr. Alan Post Chris Raymond Rebecca Reece 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 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 six

Inside This Issue

12

8 Farmers Markets 9 What’s Happening in Little Rhody Fitness 12 Summer 2016 Events Guide 14 Local Shops Guide Kids Health & Fitness 16 The Human Brain: What Makes it Unique

18

18 Maximize Your Child’s Health Aging Well 22 Growing Need For Home Care 23 Deferring Social Security 27 Health Boosting Foods

32

29 Clean Cooking Recipe Injury & Prevention 30 Lyme Disease: Prevention and Treatment 32 The Best Ways To Avoid Summertime Injuries

ON THE COVER F e at u r i n g

B e s t Way s T o Av o i d S u m m e r t i m e I n j u r i e s

FREE

rhode island

volume three issue six

34 Protect Your Skin From The Sun

m a g a z i n e

38 Tennis Elbow, Anyone?

Summer Fitness

Guide

40 Summer Sports Training 42 Events

21

LYME

DISEASE

AGING WELL

HEALTH BOOSTING FOODS

PREVENTION AND TREATMENT

BY REBECCA REECE, M.D.

UNIVERSITY MEDICINE

www.rifitmag.com | volume one issue one

1

Featured Summer Fitness Guide Aging Well: Health Boosting Foods

38

www.rihealthandfitness.com | volume three issue six

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FRESH LOCAL

TUESDAY WEDNESDAY THURSDAY

where the light at the end of the tunnel begins

Aquidneck Growers’ Market 2 – 6 pm Memorial Blvd., Newport, RI Providence Armory Market 3:30 – 7 pm Cranston Armory Parade St. and Hudson St., Providence, RI

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Kelli Rivelli, LCDP Sandra Faria, LMHC Helena Coffey, LCDP

70 JEFFERSON BLVD, SUITE 200, WARWICK RI CALL 401.467.0333 FOR MORE INFO 8

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Coastal Growers Market 8:30 am – 12:30 pm Historic Casey Farm Saunderstown, RI Hope Street Farmers Market 9 am – 1 pm Lippit Park Providence, RI School Yard Market 11 am – 3 pm Hope & Main 691 Main Street Warren, RI

SUNDAY

& We l l n e s s C e n t e r

Whole Foods Market Cranston 2 – 6 pm 151 Sockanosset Cross Road, Cranston, RI

Goddard Park Farmers Market 9 am – 1 pm 345 Ives Road, Warwick, RI

SATURDAY

GREENWOOD PSYCHOTHERAPY

East Greenwich Farmers Market 2 – 6 pm Eldredge Elementary 101 1st Avenue, East Greenwich, RI

FRIDAY

MONDAY

and

What’s Happening in Little Rhody

J UNE

2 016

Save the Bay’s Exploration Center and Aquarium

Save The Bay’s Exploration Center and Aquarium is flying into the month of June and turning the spotlight to our feathered friends, Birds of the Bay. Visitors to the Aquarium in June will learn about the local birds that frequent the blue waters of Narragansett Bay. Children and adults alike engage in hands-on crafts along with a story hour, scavenger hunt and even the possibility of winning prizes. And, with Memorial Day weekend behind us, the Exploration Center and Aquarium on Easton’s Beach in Newport is now open daily, 10 a.m.-4 p.m.

More than 200 bird species from all over the world flock to Rhode Island’s own Narragansett Bay annually. Birds such as the Great Egret, Osprey and the Piping Plover frequent the shoreline and even feed on the several native fish and invertebrate species that are housed inside the Save The Bay Exploration Center and Aquarium. Visitors can build their very own bird out of recycled materials, embark on a search for bird posters around the aquarium for prize stickers, tattoos and more. Guests can enjoy a reading of the children’s book, “Where Did All the Water Go?” by prize-winning author Carolyn Stearn.

Next Issue Preview

Volume 3 Issue 7

Our next issue of Rhode Island Health and Fitness Magazine will highlight Restaurants & Eating Local.

We will focus on the terrific local dining experiences that Rhode Island offers to its residents and tourists.

This special edition will include...

• Dining Local • Healthy Eating Tips • Fun Dining Experiences • Nutrition for Children and more...

Visit us online at www.rihealthandfitnessmag.com for more information and to stay up to date with our Restaurants & Eating Local Edition.

The Exploration Center and Aquarium is located in the Easton’s Beach Rotunda at 175 Memorial Blvd. in Newport, R.I. The center is now open daily for the summer season, from 10 a.m. - 4 p.m. General admission is $8, and discounts are offered to military and senior citizens. Save The Bay Family Members can enjoy FREE admission for 2 adults and up to 4 children. For more information about the Exploration Center and Aquarium, visit or call 401-324-6020. savebay.org/aquarium www.rihealthandfitness.com | volume three issue six

9

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| volume three issue six

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F I T N E S S

Summer 20 Events

Bristol Independence Rhode Race Saturday, July 2

Blue Lobster Splash and Dash Sunday, July 10

Part of the Rhode Master Series in partnership with the Bristol Fourth of July Committee, this half marathon will guide runners through the streets of America’s ‘quintessential community’ as it is decorated for the Oldest 4th of July Celebration in America.

Event takes place at Colt State Park in Bristol, RI on July 10th. This is a run 2 miles, swim ¼ mile, run 2 miles event. T- shirts for all participants. Medals for the top in each age group. For more information, visit www.oceanstatemultisport.com.

On Saturday, July 2, 2016, the course includes incredible historic homes, a town common and the America’s Cup Museum before heading out along the scenic coastline, through Colt State Park and finishing along the water at Independence Park. For more information, visit www.runri.us.

12

Jamestown Half Marathon Sunday, July 24 This Half Marathon takes place on Conanicut Island and looks out over Narragansett Bay and the Newport Pell Bridge, the largest suspension bridge in New England. The course features vivid landscapes, winding roads, historic Watson Farm

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

G

F I T N E S S

016

Guide

as well as the village of Jamestown with its small shops and quaint restaurants. This Half Marathon is also part of the Rhode Master Series, for more information, visit www.runri.us.

Narragansett Bay Half Marathon and 5K Sunday, July 24 The Half Marathon and 5K will begin at Pierce Memorial Stadium run by race directors, Geoff Smith (a two time Boston Marathon Winner and 2 time Olympian) & Charlie Breagy a past New England XC and Steeple Champion. Music both on the course and a concert will follow the event. For more information, visit www.halfgp.com/narragansett.

Rhode Island Sprint Triathlon Saturday, August 6 Run, bike, and swim through Smithfield, Rhode Island, participants will have the opportunity to take part in the 2/3-mile swim, 5-mile bike around Farnum Pike, and 3-mile run along the backroads of Smithfield. A fun triathlon of any athlete! For more information, visit www.oceanstatemultisport.com.

For more event information including a full list of event locations, please visit our website...

www.rihealthandfitness.com www.rihealthandfitness.com | volume three issue six

13

Local Sho Bike Shops

NBX 3 Locations in RI Specializing in bike rentals, repairs, financing, maintenance and has a multitude of events and workshops with locations in Providence, Warwick and Narragansett www.nbxbikes.com Ten Speed Spokes Newport, RI Specializing in repairs, rentals and accessories also offers group rides and yearly events www.tenspeedspokes.com Dash Bicycle Providence, RI Supplies bike accessories, bicycles, full-service deliveries and bike rentals in Providence www.dashbicycle.com

Surf Shops

Matunuck Surf Shop Matunuck, RI Carries skim, skate and surf boards; accessories and clothing www.matunucksurfshop.net Warm Winds Narragansett, RI Specializes in all board sports with over 500 board sports in stock, carries clothing and accessories and offer rentals and lessons www.warmwinds.com 14

Island Surf & Sport Middletown, RI Surf shop, rentals, lessons, apparel and surf camp www.islandsports.com

Climbing

Rock Spot 4 Locations in RI & Ma State of the art, climate-controlled, indoor climbing facilities with 11,000 sq. ft. of bouldering terrain, 20 to 30 top rope walls and 150+ boulder problems with locations in Lincoln, Peace Dale, South Boston and Dedham www.rockspotclimbing.com

Kayaking

Kayak Center 2 Locations RI Paddle school, guided tours, trips, events and rentals with locations in Wickford and Charlestown www.kayakcentre.com Narrow River Kayaks Narragansett, RI Kayak, paddleboard and fishing kayaking rentals available in addition to scheduled guided tours www.narrowriverkayaks.com

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

ops Guide biking • climbing s u r f i n g • pa d d l e b o a r d i n g K aya k i n g • C a m p i n g

Outdoor Outfitters

URE Outfitters Hope Valley, RI A second generation, family owned business offering over 14,000 sq. ft. of equipment and apparel for outdoor activities www.ureoutfitters.com Blackstone Valley Outfitters Lincoln, RI Offers fishing, paddling, backpacking and camping gear; in addition to kayak rentals, fishing tackle and guided trips www.bvori.com

For More Information

visit rifitmag.com www.rihealthandfitness.com | volume three issue six

15

By Doctor John Sotis, Functional Neurologist

The Human Brain: AND HOW IT GOES WRONG IN A

Whenever I lecture, I pose this question to my audience: “What makes humans so much more intelligent than any other creature on the planet?” Common responses are “our genetic makeup” and “the size of our brains”. While these are good thoughts, they’re not factors. We possess about 99 per cent of the same genetic map (genome) as some primates; this could not account for our intellectual superiority over the “beasts of the field”. While our prefrontal cortex – where higher thought, cognition, executive function, social and emotional maturity reside – occupies more space in the human brain, this is only a small part of the answer.

In fact, some rodents and birds have larger brains relative to their body size than we do!

The explanation lies in the components of what is termed a complex system. In order to have such a system, there must be anatomical segregation of functions, as well as split-second timing to engage these distant sights at the exact same time. It’s interesting to learn that sharks don’t sleep; the reason is that their left and right cerebral hemispheres perform identical functions.

When one side operates, the other calms down electrically, each side taking turns to keep the shark functioning. As one goes up the ladder to more evolved mammals and primates, there is more differentiation between the two sides of the brain so that they are not identical. Homo sapiens (humans), have the most lateralized brains – that is, for the most part, the left and right cerebral hemispheres perform very distinct functions. In order for this to work optimally, however, we need precise timing and binding to bring distant regions of the brain “on line” at the same moment.

When many neurons from different brain centers can be brought to threshold at exactly the same time, one now crosses a threshold of processing speed that causes a tremendous leap in intelligence and consciousness that makes us human. It’s like going from the velocity of a bicycle to warp speed!

disorder, Tourette’s, and autism, the right hemisphere processes information at a slower speed than does the left hemisphere. The left hemisphere is usually delayed in the more serious forms of learning disabilities and verbal delays. Believe it or not, while the left and right sides of the brain at times stimulate each other – more than that, they inhibit each other. When this inhibitory mechanism is hindered, we often see exaggerated characteristics of the unbridled hemisphere. This is why autistic children, who have poor right brain skills, tend to have left brain strengths – sometimes an almost superhuman skill, such as a child who reads words at an unusually early age (hyperlexia) or is a math genius, but is socially awkward and withdrawn. This is termed unevenness of skills.

Unfortunately, it’s a “double-edged sword.” Anything that interferes with the precision timing and binding from various brain regions impairs function. In ADHD, obsessive-compulsive

Unfortunately, it’s a “double-edged sword.”

Anything that interferes with the precision timing and binding from various brain regions impairs function 16

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

: What Makes it Unique

K I D S H E A LT H & F I T N E S S

DHD, LEARNING DISABILITES, AND AUTISM We are born with an over-abundance of neurons so that they need to be sculpted down as the brain grows; this is termed neuronal attrition or “pruning”. This is often another component of unusual skills on one side of the brain. If an area fails to be “pruned”, it has excessive connections which lead to exceptional abilities, whether hyperlexia, unusually early speech development, or memorizing amazing amounts of facts in a narrow scope of interest. Unfortunately, with high neuronal activity within one hemisphere, there is reduced interhemispheric communication – insufficient longrange connections between the two hemispheres – what’s known in the scientific literature as Functional Disconnection Syndrome.

Most

often, there is no actual damage to brain tissue; rather, there’s a desynchronization of the left and right sides of the brain. This has been demonstrated by electroencephalogram studies and special imaging modalities such as PET and SPECT scans.

The left brain is very routine, perseverative, impulsive, curious, and motor-driven. The right brain craves novelty, but is very vigilant, socially adept, and more sensory-oriented. People with right hemisphere delays tend to get stuck in routine behavior, many have OCD’s, tics, and are impulsive, since the right brain fails to “put the brakes” on the left. Many autistics have a high pain threshold, yet have hypersensitivity to clothing –a sensory processing disorder. The right hemisphere processes deep touch and pain, while light touch is processed in the left hemisphere.

When the right brain is delayed, deep touch and pain tend to not register adequately, while light tactile sensations are magnified for that individual – the left brain isn’t sufficiently dampened by the right brain. Low frequency sounds are processed in the right hemisphere, high frequency sounds in the left. In right brain delays, one will tend to miss some low frequency sounds; however, high frequency sounds (such as fireworks) are exaggerated – this is termed hyperacousis. Some children with right brain deficiencies have aversions to certain scents – another sign of a brain imbalance. In fact, I’ve had cases in which a child couldn’t eat at the dinner table with their family because they were so sensitive to certain cooking smells. After strengthening their right brain weaknesses, this cleared up or reduced to the point that they could then dine with the rest of the family. This is improved quality of life!

In order to have maximal success in the treatment of neurobehavioral disorders, one must understand what’s going wrong in the brain, as this dictates which therapeutic interventions are employed in order to evoke neuroplasticity. That is, the brain is moldable, like plastic, and changes when stimulated appropriately. The challenge is that the parameters that are under-functioning in the left or right hemisphere differ in each case. When a thorough functional neurological examination is performed, along with nutritional, supplement, and detoxification protocols, treatment plans are tailored to the individual. This is far more effective than treating everyone with the same modalities.

While neurobehavioral disorders tend to involve the ocular (eye), vestibular, sensory, motor, endocrine, and digestive systems, the one area that ties them all together - and must be dealt with - is the brain.

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. He is also a registered scholar of the Carrick Institute for Graduate Studies. www.rihealthandfitness.com | volume three issue six 17 5 SEE DR. SOTIS’ AD ON PAGE

K I D S H E A LT H & F I T N E S S

Maximize Your

With 6 Helpf

by Anna Abdollahi, RI

Good nutrition and exercise are key components to healthy physical and mental development in children.

As caregivers you want to ensure your children have the best possible start in life. Whether you are a parent, grandparent, uncle, aunt, or older siblings below are six tips to maximize your little one’s health:

1. Eat more meals at home.

With a little planning and preparation, eating at home can save money, calories, and cultivate bonds with children of all ages.

Make sure to put away cell phones and tablets in order to focus on good food and conversation.

2. Get enough fruits and veggies.

Eating fruits and vegetables everyday provides children with nutrients vital to overall health and maintenance of their bodies. Mix in a variety of colors to provide an array of vitamins and minerals. Children should be offered 5 servings of fruits and vegetables throughout the day.

3. Tricks for fussy eaters.

There are many techniques to approach picky eaters. Do not be discouraged; sometimes children (of all ages) need to be offered a food over 10 times before they try it! Set a good example by enjoying a variety of foods. Make meals and snacks

Eating fruits and vegetables everyday provides children with nutrients vital to overall health and maintenance of their bodies.

18

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

K I D S H E A LT H & F I T N E S S

r Child’s Health

These ful Tips fun by having your child help with preparation, giving meals funky names, and shaping snacks!

4. Focus on water and milk. Water

and milk are the only two beverages our body actually requires to meet daily nutrition needs. Milk contains calcium that helps bones grow strong and teeth healthy. Juice, on the other hand, can add extra calories without the fiber that is found in the whole fruit. Drinking too much juice may also contribute to excess weight gain and tooth decay. If you are serving juice to your children, keep it 100% fruit juice and limit to 4 – 6 ounces a day.

5. Eat with MyPlate every day. MyPlate is the current nutrition guide published by the USDA that illustrates the five food groups (vegetable, fruit, grain, protein and dairy), which are the building blocks for a healthy diet. Teach your children that all of the food groups MyPlate displays should be eaten every single day.

6. Increase playtime while limiting screen time. The average child spends more

time watching TV, and less time running and playing. It is important to find creative ways to exercise and play for at least 60 minutes every day. The maximum amount of time children should spend per day watching TV, playing video games or surfing the web is two hours. Children under 3 are not recommended to have any screen time.

Keep in mind that you are a role model; make sure to set good examples for your child. Express concerns about your child’s development to their pediatrician and contact a dietitian for individualized counseling on eating concerns. Visit eatrightri.org to find a Registered Dietitian Nutritionist in Rhode Island.

Anna Abdollahi is a Registered Dietitian working for Woonsocket Head Start Child Development Association. She is a member of the Rhode Island Academy of Nutrition and Dietetics at eatrightri.org. www.rihealthandfitness.com | volume three issue six

19

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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.

Content Inside: P. 22 - Growing Need For Home Care P. 25 - Deferring Social Security P. 27 - Health Boosting Foods P. 29 - Clean Cooking Recipe

Aging

COMPLETE GUIDE TO

Well

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 six

21

A G I N G

W E L L

The Growin

For

As the baby boomers move into old age, they will continue to influence the shape of the country’s population pyramid.

22

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A G I N G

ng

W E L L

Need

r Home Care

by Nick Passarelli RI

The Aging Pyramid is almost upside Down!

The 55 and older segment of our population is already one of the largest and the most rapidly growing segments of our population, and this is about to be impacted significantly

by Baby Boomers.

Predictions: As the baby boomers move into old age, they will continue to influence the shape of the country’s population pyramid. A 2003 Library of Congress report suggested that U.S. life expectancy will continue to rise to 2050 and beyond; women aged 65 in 2025 can expect to live another 20 years, while men can expect an additional 17.5 years. As a result, the U.S. Census Bureau expects the baby boomer’s “bulge” to remain observable in the population pyramids for 2035, when the boomers will be aged between 70 and 90, and even as late as 2060, when the remaining boomers will be well into their nineties or even older.

What does this mean? Studies show that in the very near future this “Bulge” in the aging population will change the way we care for our elderly and this has already begun.

We are living longer but as we age many of us require assistance with our care. In many cases Activities of Daily Living (ADL’s) become challenging. These ADL’s would be defined as bathing, dressing, medication reminders, range of motion exercises, feeding or meal preparation and staying well hydrated. Maintaining these ADL’s are essential to sustaining an individual’s optimum level of wellness.

Recent studies show that there will not be nearly enough Long Term Care (Nursing Home and Rehab Facility Beds) to accommodate the aging population, nor is admission to a facility appropriate in many cases. Putting it quite simply our aging population must age in place, and what better place to be then at home, with loved ones and in one’s own community.

In my next column we will continue to discuss Home Care options for you or your loved one.

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 complete home care services. www.rihealthandfitness.com | volume three issue six

23

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.

Design • Installation • Maintain Saltwater and Fresh Water Aquariums Ocean State Aquatics Aquarium Services and Design Studio

Call 401-823-3474 for a FREE Consultation to plan your aquarium.

oceanstateaquatics.com

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).

24

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A G I N G

W E L L

SocialS Security DDeferring eferring ocial Security With a Home Equity Conversion Mortgage

W I T H A H O M E E Q U I T Y CO N V E R S I O N M O R TG AG E Theby Borrower Situation Peter Nastasi, Sierra Pacific Mortgage, NMLS ID 17073 Susan Parker earned $60,000 per year as a systems The project Borrower Situationuntil she lost her job nine months manager Susan Parker earned $60,000 per year as a systems ago. At 63, she was having a difficult time finding project manager until she lost her job nine months jobwas andhaving was considering retiring early. ago.another At 63, she a difficult time finding She knew that this would mean lower lifetime another job and was considering retiring early.

Security benefits than if she deferred until She Social knew that this would mean lower lifetime Social Security than if sheshe deferred until age 70, butbenefits what else could do? She had age exhausted 70, but whather else could she do? She had and was unemployment benefits exhausted herdown unemployment benefits and for washer drawing on her savings to pay drawing down on her savings to pay for her mortgage and other living expenses. mortgage and other living expenses.

Solution The The Solution A Home Equity Conversion Mortgage (HECM) A Home Equity Conversion Mortgage (HECM) helpedhelped Susan offexisting her existing mortgage Susan pay pay off her homehome mortgage and and improved her monthly cash flow $1,500.

She also improved her monthly cashbyflow by $1,500.

She also elected to receive her remaining HECMHECM loan proceeds elected to receive her remaining loan proceeds in equal monthly payments of $1,091 for as long in equal monthly payments of $1,091 for asaslong as she lives in the home.

She was in excellent health she lives in the home. She was in excellent health and expected to live well into her early 80s. With and expected to live well into her early 80s. With these additional sources of funds, Susan could defer these additional sources of funds, could defer drawing her Social Security benefits untilSusan age 70, drawing her Social Security benefits untilorage 70, resulting in increased monthly benefits of $847 resulting in increased $22,596 over her lifetime. monthly benefits of $847 or $22,596 over her lifetime.

For more information call Peter Nastasi, Branch Manager or Sierra Pacific Mortgage. Peter can be reached at 401-533-5390 or email peter.nastasi@spm1.com.

Peter Nastasi, Branch Manager NMLS ID 17073

Sources of Retirement Funding1, 2 Retirement at age 63 with a HECM loan, deferring Social Security until age 70

Retirement at age 63 with Social Security

$1,500

$1,091 $1,500 $2,151 $1,304

$1,091

63 yrs

63-69 yrs

Monthly Social Security

Monthly HECM loan proceeds

Monthly Social Security Benefits $2,000 $1,500 $1,000 $500 $-

$1,304 Retire at 63

70 yrs

$2,151

Retire at 70

Monthly cash flow from home loan payoff

Lifetime Social Security Benefits (Based on a 20-year life expectancy - to age 83) $500,000 $400,000 $300,000 $200,000 $100,000 $-

$312,960

$335,556

Retire at 63

Retire at 70

Data Source: Š 2016 Liberty Home Equity Solutions, Inc.

Rhode Island Licensed Lender #20072187LLB02 #20072185LB Branch NMLS ID: 289053 Deferring Social Security from age

63 to 70 resulted in increased Direct: 401-533-5390 | Office: 401-270-1740 | peter.nastasi@spm1.com Social Security benefits of

*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 $847 per month or 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 Reverse Mortgages www.rihealthandfitness.com three $22,596 total lifetime |(tovolume age 83) under the Truth and Lending Act is available free of charge and the obtaining of such information does not constitute a reverse mortgage acceptance.

issue six

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A G I N G

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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

the Villa at Saint Antoine

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

26

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.

960 Tiogue Avenue Coventry RI

Tel 401.823.5300

A G I N G

W E L L

Health Boosting Foods Seniors Can Incorporate Into Their Diet

Studies show that a proper diet complete with essential nutrients can help reduce cholesterol, decrease the risk of heart disease and diabetes, which is helpful for those who have a risk or history of heart disease or stroke, and lessen the symptoms of Alzheimer’s disease. Additionally, studies show the majority of the aging U.S. population lacks appropriate daily nutrients. Slowly incorporating vitamins and minerals from power-packed foods can help increase energy and improve memory, while delivering a happier, healthier you!

3 Foods to Introduce to your Diet Berries

Berries are rich in antioxidants. Incorporating a diet with more antioxidants will decrease the amount of free radicals in the body which can decease the chance of dysfunction in the body like heart disease, diabetes, and cancer. Load up on strawberries, blueberries, raspberries, and blackberries for greater health every day.

Salmon and Fatty Fish

Increasing the amount of salmon, and other cold water fish will increase the amount of Omega-3 essential fatty acids (DHA) which reduces low density LDL (bad) cholesterol and improves high HDL (good) cholesterol. According to the Archives of Neurology, a 10-year study

of 1,000 older adults showed that a low DHA level was a significant risk factor for the onset of Alzheimer’s disease.

Increasing the amount of DHA known as Omega-3’s found in salmon and fatty fish can potentially decrease your risk of Alzheimer’s.

Walnuts, Almonds, Pistachios, and Macadamias

Nuts contain healthy fats that decrease inflammation in the brain, are linked to reducing degenerative protein deposits in the brain with promote the brain’s natural waste removal processes, and are notably responsible for cognitive function and memory retention. Each variety contains its own exclusive benefit in promoting greater brain health while helping individuals with Alzheimer’s disease, cognitive function disorders, and more.

Whichever superfood seniors choose to incorporate into their diet, maintaining some level of movement and exercise, hydrating, and engaging in activities will all increase the likelihood of greater health and wellness.

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 six

27

A G I N G

iors

W E L L

Moving Seniors Requires Specialized & Attention BoneBuildersSpecialized of RI Requires Care & Care Attention Passionately Sponsored by The Village at Waterman Lake

“ I look forward to the classes - they are a lot of fun! ”

our senior moving company and alleviate h family members and future residents.

seniors takes extra care and support due to their unique set Moving was the first moving company to establish a specific called Seniors-On-The Move.

assisted living community, relocating to a different unit within other out-of-state community, Gentry supports your every move. of experience dealing with:

Choose Gentry as your senior moving companyShould and alleviate the stress from both any future clients family members and future residents.

ever ask you for a reference, feel free to give Specialized Movingplease Seniors Requires my name.” the stress from both members and future residents.

Whether moving to or fromfamily an assisted living community, relocating

– Lois E.

to a different unit within the same community, or to another out-of-

Catered Retirement Living, Assisted Living Memory Care and Skilled Nursing

36.8799 for a free estimate, and experience your everyRenowned move. 5-Star amenities and wellness services Family owned and operated since 1990 Surprisingly affordable Beautiful country setting overlooking SATISFACTION picturesque Waterman Lake

855.436.8766 | info@gentrymoving.com Call us: (401) 949-1333 715 Putnam Pike Greenville, RI 02828 www.VillageRetirement.com

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the work that Gentry Moving did for us today. They were efficient, caring, careful, “We were very pleased withthe work that Gentry Moving did for us today. They efficient, caring, careful, and very pleasant. andwere very pleasant.

Moving Moving is a stressful time and they made it that much easier.

Should any clients ever time ask youand for a reference, is future afeelstressful they please free to give my name.” – Lois E. made it that much easier.

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

nd placement aterials ng

m

“We were very pleased with Seniors

We understand that moving takes extra caremove. and support due to their unique set state community, Gentry seniors supports your every of needs. That’s why Gentry Moving was the first moving company to establish a specific division to seniors called of Seniors-On-The Move. with: Gentrydedicated employees have years experience dealing

• Move-in assistance

Whether moving to or from an assisted living community, relocating to a different unit within • Spatial planning the same community, or to another out-of-state community, Gentry supports your every move.

• Furniture selection and placement • Supplying packing materials Gentry employees have years of experience dealing with: • Packing and unpacking • Move-in assistance • • • •

Spatial planning Furniture selection and placement Supplying packing materials Packing and unpacking

Call us today at 855.436.8799 for a free estimate, and experience how Gentry supports your every move.

GentryMoving.com

SATISFACTION

Serving RI, MA and CT | 855.436.8766 | info@gentrymoving.com

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Chicken Couscous Salad For summer sports you need some quick nutrition that is portable, satisfying and easy to make. This recipe fits all of those bills and is packed with vegetables and protein. This recipe is also very easy to adjust to whatever you like in a salad. Put it in a mason jar and in a small cooling bag and you have a great lunch or dinner that is easy to eat and quick to make. Enjoy and Go Team!

Ingredients

1 14 oz. can(s) chicken broth, low-fat, reduced 5 ounce(s) couscous, quick-cooking [or substitute Quinoa] 4 chicken breast half (cooked) 1 medium tomato diced 3 green onion sliced 3/4 cup(s) garbanzo beans (canned) 1 small red bell pepper diced 1/2 cup(s) currants 1/4 cup(s) apricot, fresh minced 6 ounce(s) corn (canned) 6 tablespoon(s) lemon juice, fresh

5 tablespoon(s) olive oil 1/2 teaspoon(s) hot pepper sauce 1/2 teaspoon(s) cumin 1/2 teaspoon(s) curry powder Salt and pepper to taste

Instructions

1. Bring broth to a boil. Add couscous. Mix thoroughly with fork. Cover, remove from heat and let stand until couscous absorbs broth, about 5 minutes. Uncover and cool, occasionally fluffing with fork to keep grains somewhat separated.

2. Cut chicken into small cubes.

3. Toss cooled couscous with chicken, tomato, green onions, garbanzo beans, red bell pepper, currants, parsley, and corn; then mix until well combined.

4. Dressing: Blend lemon juice, oil, hot pepper sauce, cumin, and curry powder in a small bowl. Season with salt and pepper. Add dressing to couscous and toss to combine. Place in containers and store in refrigerator.

About My Chef Lara

My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to www.mycheflara.com or contact by email at info@mycheflara.com. www.rihealthandfitness.com | volume three issue six

29

INJURY & PREVENTION

Lyme Disease: Preve

by Rebecca Reece, M.D,, Division of Infectious Diseases, University Medicine

Lyme disease is the most common tick-borne illness in the United States. Rhode Island had the 4th highest incidence of Lyme disease in recent years (per CDC state data), and New England is an endemic area for the deer tick that carries Borrelia burgdorferi, the bacteria that causes Lyme disease.

The same deer tick can carry several other bacteria including Babesia microti and Anaplasma phagocytophilum. If you live near wooded areas or engage in outdoor activities such as gardening, hiking, or camping, you are at the highest risk for acquiring Lyme disease or other tick borne illnesses.

Seasonal timing for tick activity is late spring to early fall, with the highest incidence in late June-July. When the tick is in its nymphal stage during the spring, it is quite small and easily missed by people and animals (deer/mice) while searching for

Symptoms of early Lyme disease can vary from the classic “bullseye rash” to flu-like symptoms 30

its blood meal for food. By late fall, the ticks are at adult stage, are much larger and more easily seen so that a person can remove the tick before it bites. In order to transmit B. burgdorferi, the tick must remain attached to the skin for at least 36 hours for the bacteria to infect the person.

SPOTTING SYMPTOMS

Symptoms of early Lyme disease can vary from the classic “bulls-eye rash” to flu-like symptoms, or more targeted symptoms such as arthritis, heart block, meningitis, Bells’ palsy, etc. It is reported that 60-80% of those infected with Lyme disease will develop a bulls-eye rash. It is usually a single lesion that enlarges in size over days, but can be multiple lesions in some people and does not always have a target appearance.

Flu like symptoms can also occur with early disease. These symptoms include fatigue, muscle and joint aches, headache, malaise, and fever which can make it hard to distinguish between viral illness, Lyme disease, and other tick-borne illness.

These symptoms can occur days to weeks after the tick bite, and in some people symptoms do not develop until months later. Since most people do not notice or recall the tick bite, you should see your primary care physician if you develop any of these symptoms and believe you may have had tick exposure (i.e. outdoor activity in grass/wooded areas), or if you removed a tick that was engorged. Depending on your exposure risk, the time of year and your symptoms, your doctor will decide to treat you for Lyme disease or do additional testing. With a bulls-eye rash, blood testing is not needed for confirming diagnosis, but for nonspecific symptoms testing can be helpful in diagnosis.

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

INJURY & PREVENTION

ention and Treatment 2. Use repellant with DEET (10-30%) on exposed skin to prevent tick bites. The higher the concentration of DEET,

the longer the duration of effectiveness; but >30% is not recommend for use on skin. Permethrin is a spray that will kill ticks and other insects on contact, but it should not be used on skin. Instead, permethrin can be either sprayed on clothing and shoes, or it comes in a detergent product that can be used through multiple washings.

3. Check your skin for ticks. Following any outdoor activity where you may have been exposed, it is important to check your skin for ticks (and for parents to do skin checks on their children), as well as checking our pets which can bring in ticks that can subsequently infect you and your family.

Dr. Rebecca Reece joined University Medicine’s Division of Infectious Diseases in January of 2015. Her clinical and research interests include tick-borne diseases, HIV adherence and retention, and health disparities. She serves as the lead physician for the Lifespan Center of Excellence for Tick-borne Diseases at Newport Hospital.

TREATING LYME

Treatment of Lyme disease involves antibiotics (doxycycline, amoxicillin, and IV ceftriaxone for specific manifestations), as well as symptomatic therapy with anti-inflammatories. The length of therapy is dependent on the degree of infection. For localized disease with only skin involvement, treatment is 14 - 21 days. For more disseminated early disease including Bells’ palsy, meningitis, carditis and arthritis, treatment is 14 – 28 days. In these instances, involvement with an infectious disease specialist is recommended to determine the need for IV versus oral therapy and to determine length of therapy. In Lyme arthritis, sometimes a second 28-day course of antibiotics is needed. In all other presentations, one course of antibiotic therapy is successful in eradicating the infection. However, symptoms can persist beyond the treatment course in some individuals. Post-treatment Lyme disease syndrome occurs in about 10% of patients with symptoms continuing beyond six months from treatment including fatigue, joint pain, headaches, and others. Treatment for these persistent symptoms is antiinflammatory medications, exercise, sleep hygiene, and other modalities.

Established in 2000, University Medicine is a nonprofit primary care, specialty outpatient and sub-specialty medical group practice with over 200 physicians and multiple patient care locations across the state of Rhode Island. The largest physician group in Rhode Island, University Medicine is affiliated with The Warren Alpert Medical School of Brown University, and employs most of the full-time faculty of Brown’s Department of Medicine. Specialties and clinical divisions include: general internal medicine; primary care (family and pediatrics); diabetes and endocrinology; infectious disease; hospital medicine; hypertension and kidney diseases; hematology/oncology; nephrology; pulmonary, critical care and sleep; gastroenterology; rheumatology and geriatrics. The three-part mission of University Medicine is high-level quality medical patient care, state-of-the-art clinical research studies, and dedicated teaching of more than 400 Brown University medical students, residents and fellows trained

by University Medicine physicians annually. University Medicine is headquartered at 17 Virginia Avenue in Providence, RI 02905-4406; phone: 877-771-7401; web: http://www.umfmed.org

For More information Contact...

PREVENTION IS KEY

There are three ways to prevention tick-borne diseases, including Lyme disease:

1. Prevent the tick from attaching to a person. This can be done by wearing long pants, socks and/or long sleeves when outdoors in high grass or wooded areas. Wearing light colored clothing will help in being able to see if a tick attaches.

17 Virginia Avenue Providence, RI 02905-4406

Phone: 1-877-771-7401 Email: contact@umfmed.org Web: www.umfmed.org www.rihealthandfitness.com | volume three issue six

31

INJURY & PREVENTION

T H E

B E S T

W A

Summertim

by Carol Ann Donnelly, RI

The warm weather is here, and we have begun to cross off items on the “to-do” lists we crafted during winter. Some of us have made extremely long lists that are a mix of summertime fun and summertime chores, but whatever you have on your list, make sure you follow a few simple rules to avoid a trip to the emergency room.

“If doing something hurts, stop doing it,” said Melinda Allaire, PT, CLT Lymph Certified Therapist for RI Rehabilitation Services, and she teaches classes on lymphedema and breast reconstruction at the Gloria Gemma Breast Cancer Resource Foundation.

We convince ourselves that we’re able to lift more than we actually can or we’re able to cycle more miles than our bodies can handle. We believe the ridiculous adage, “no pain, no gain,” and that type of thinking often leads to injury.

32

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

“Weekend warriors tend to get injured because they take on too much and aren’t necessarily in shape,” said Allaire.

The best way to avoid injury while completing that weekend project is to stretch. Allaire’s advice is to perform slow neck and shoulder rolls for a couple of minutes, and stretch hamstrings just until you feel the stretch, before you begin working.

More importantly, she suggests stopping to stretch while working. She also recommends breaking large projects into smaller, manageable sections. Of course, staying well-hydrated;

INJURY & PREVENTION

Y S

T O

A V O I D

me Injuries wearing a hat; and slathering on a good coating of sunblock with a 30spf are also important.

In addition to the above information, breast cancer survivors need to take additional steps to ensure their summer is safe and injury-free. Breast cancer survivors should wear a compression sleeve on the arm of the affected side. They should also apply extra sunblock to any exposed skin that had been radiated, and they should avoid outside work or exercise in the early morning and just before dusk, when mosquitos are most active.

“Mosquito bites can cause cellulitis which can lead to lymphedema.” Allaire said.

“You should seek medical attention immediately if there is any discoloration of the skin [of the injured area], you experience a rise in temperature or you experience sharp pain that doesn’t dissipate,” she said.

Summer is a great time to spend outdoors with long days and warm weather, and following a few common sense rules is a great defense to keep you in the summertime game.

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.

The same rules apply to outdoor exercise. Gentle stretching of the muscles that will be used during the exercise and hydration are key. Allaire also warns to avoid strenuous exercise when the thermometer’s mercury is at its highest level.

If you do overdo it, and most of us have this tendency, Allaire suggests rest and ice to the area that was overworked. If the symptoms don’t go subside in a couple of days, she recommends you contact your doctor.

Weekend warriors tend to get injured because they take on too much and aren’t necessarily in shape www.rihealthandfitness.com | volume three issue six

33

INJURY & PREVENTION

SUNSCREEN

• Use sunscreen with SPF 30 or higher that contains both UVA & UVB protection • Reapply sunscreen every 2 hours and after sweating or swimming • Use sunscreen before the expiration date or within 3 years of purchasing SPF 30

30

CLOTHING • Cover exposed skin with comfortable, loose-fitting clothing • Choose clothing items made with tightly-woven fabric • Keep clothing dry to maximize sun protection benefits • Wear darker colors whenever possible

34

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

PROTECT YOU R SKIN FROM TH E

SUN

HATS • Wear wide-brimmed hats to protect your head, ears, face & neck • Choose hats with tightly-woven fabric, such as canvas • Avoid wearing hats that contain holes, such as straw hats

SUNGLASSES • Wear wrap-around sunglasses for the best protection • Choose glasses that offer near-full protection against UVA and UVB rays

SHADE

• Spend as much time in the shade as possible between 10 a.m and 4 p.m • Wear protective clothing and sunscreen even in shady area www.rihealthandfitness.com | volume three issue six

35

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www.rihealthandfitness.com | volume three issue six

37

INJURY & PREVENTION

Tennis elbow, anyone?

by Dr. Alan Post, RI

Of course, the expression is actually, “tennis, anyone?” Yet if you are a regular player or a weekend warrior, your game can suffer mightily from a case of tennis elbow or elbow tendinitis. There are some steps you can take to lessen the chance of getting tennis elbow or mitigating the discomfort if you currently have it.

First, how do you know you have it? It’s fairly simple to diagnose. Tennis elbow is a tightening of the tendon in your elbow and forearm, which typically stems from a repeated motion like swinging a tennis racket. Much like spasms in your lower back can be a byproduct of your entire spinal alignment, tennis elbow reflects the elasticity of the tendon from your wrist to your upper arm.

So if swinging a tennis racket repeatedly can cause elbow tendonitis, how do you prevent it? Prior to playing, try a few simple stretches. For example, extend your arm out in front of you with your palm up. Bend your wrist with your hand pointing to the floor. With your other hand, gently bend your

Tennis elbow is a tightening of the tendon in your elbow and forearm, which typically stems from a repeated motion like swinging a tennis racket

wrist a little further toward the floor and hold for 15 seconds to half a minute. Repeat this two to four times.

Repeat this exercise again, only with your palm facing the floor. Using the other hand, bend your wrist toward the floor.

Again, hold for 15 to 30 seconds and repeat two to four times.

You will also want to strengthen the tendon from your elbow down to your wrist. That can be as simple as squeezing a tennis ball or rolled up pair of socks in intervals (e.g. squeeze for five to six seconds and then rest for 10 seconds and repeating about a half dozen to a dozen times). To prevent an imbalance of strength, repeat this exercise with your opposite hand.

Of course, for a tennis player, form is key. If your form is off, not only does it impact your game, it can cause injury. If you are struggling to stay on the court due to injury, you may want to have a lesson from a certified tennis instructor who can evaluate your swing and perhaps pinpoint any problems.

Of course, tennis elbow can come from non-sports activities as well. You may want to review the things you do on a daily basis that require repeated arm movements that strain your fingers, wrist, or forearm (e.g. gardening, cooking, or playing musical instruments) and adjust accordingly. For some motions, you might be able to re-train yourself to use techniques that won’t stress your elbow. For example, when you lift objects, lift with the palm of your hand facing upwards.

Treatment for tennis elbow can vary. Some use the RICE method—rest, ice, compression and elevation. Tennis elbow can also be addressed as part of chiropractic treatment.

Why chiropractic? Simple. Your spine’s alignment impacts every part of your body, including your shoulders and arms. So, there is a connection between your spine and your elbow. In addition, a chiropractor can also address the tendon and scar tissue surrounding your elbow with some stretching and adjustments to have you feeling better and back on the court in fairly short order.

Dr. Alan Post is a member of the Chiropractic Society of Rhode Island and a practitioner at Absolute Chiropractic in North Kingstown, RI. For more information, visit www.richiro.org.

38

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

EFFECTIVE JUNE 2016

We’ve Moved!

THE FOLLOWING PRACTICES HAVE MOVED TO OUR NEW ADDRESS:

• Gastroenterology at

110 Lockwood Street (Providence) • Geriatrics and Palliative Medicine at 407 East Avenue (Pawtucket) • Primary Care at 285 Governor Street (Providence) • Primary Care at 1275 Wampanoag Trail (East Providence) • Rheumatology at Rhode Island Hospital & Bristol Medical Center

375 Wampanoag Trail East Providence, RI

JOINING US AT OUR NEW LOCATION ON JUNE 27:

• General Internal Medicine at

111 Plain Street (Providence office only) • Hypertension & Kidney Diseases at Rhode Island & The Miriam Hospitals • Pulmonary, Critical Care & Sleep Medicine at Rhode Island Hospital Practice locations not listed above will remain at their current addresses.

FOR MORE INFORMATION:

877-771-7401 www.umfmed.org

www.rihealthandfitness.com | volume three issue six

39

INJURY & PREVENTION

Summer Spor

40

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

INJURY & PREVENTION

rts Training U S I N G P E R I O D I Z A T I O N I N O R D E R C R E A T E A S P E C I F I C A DA P TA T I O N

by Chris Raymond, RI

The summer Olympic Games are set to be in Rio de Janeiro, Brazil this year and we get to see the some of the highest caliber athletes compete to break world records. For some athletes it is their first time, preparing to see where they stack up against the rest of the world. Training for sports is much different than training for aesthetic looks. Losing weight or getting chiseled is no light matter either but training for sports has more key elements to focus on. One such key element this article will explain is a term called periodization. Periodization is simply defined as planned variation in training. Other key elements that will be addressed are sport specific training and recovery.

Periodization is planned variation in training intensities in order create a specific adaptation. Take Olympic weightlifting for example. The need for high amounts of strength and power for a single repetition is specific to that this sport. There is a systematic planned variation of training in order to achieve the maximal amounts of adaptation to create success. Different models of periodization are used for specific sports over others because of the length of season, time of training, and many other variables. A traditional linear periodization uses an inverse relationship of intensity and volume to gradually achieve a peaking phase of high intensity with low volume training.

Intensity is how heavy something may be and volume is the length or duration of the work out expressed in repetitions, sets, or days. Other methods used are reverse, non-linear, or flexible non-linear periodization which is necessary for some sports that require multiple adaptations, long competitive seasons, or long preparation seasons(like the Olympics). For example lacrosse requires endurance and power which are on opposite

side of the training spectrum. In this case, Flexible nonlinear (undulating) periodization would be most appropriate which allows the athlete to train for explosive power and endurance training in the same training week and takes into account for soreness, fatigue level, practices or games. A typical training week may look like this: Endurance training on Monday, Power training on Wednesday, and training for strength on Friday. The importance of periodization in sport specific training helps the athlete peak for the sport’s “In-season” which will give the highest performance possible. As well as, reduce the rate of injury and increase recovery.

If an athlete is injured, then that may contribute to the loss of a game or title and even worse a career. Periodization includes injury prevention and recovery, which are two significant factors to performance. For example, soccer has a high injury rate of hamstring strains and can be a repeating injury. Injury prevention exercising such as hamstring curls, dead lifts, or single leg dead lifts would help strengthen that area. Adequate rest and planned rest days would promote tissue healing and lower the rate of injury. When the topic of recovery and tissue healing is mentioned, myofascial release must be brought up.

Myofascial release is a technique used to help promote healing by increase blood flow, releasing tension, and bringing tissue back to normal function. Tissue in this case would be muscles, tendons, ligaments, etc. Self-Myofascial Release is typically done by using a tool such as a P-Knot™ that can effectively target the affected area and promote self-healing of the body.

The intention is to alleviate pain, improve posture and enhance performance naturally.

Summer sports training goes beyond training for the week.

Every day is taken into account for a total body transformation in achieving ultimate success. Go team USA!

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.

www.rihealthandfitness.com | volume three issue six

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

Saturday, July 2nd 6:30 am Bristol Independence Rhode Race 1/2 Marathon Event Independence Park Bristol, RI

Saturday, July 30th 8:00 am The Trident Race 4 Mile OCR Course Colt State Park Bristol, RI

Saturday, September 24th 8:30 am 5th Steven K. Latimer Families Against Violence 5K Run/Walk Roger Williams Park Providence, RI

Sunday, July 24th 7:00 am Jamestown Half Marathon Fort Getty Jamestown, RI

Saturday, August 13th 9:15 am 40th Annual Save The Bay Swim for Narragansett Bay Newport Navy Base Newport, RI

Sunday, October 23rd 11:00 am Gansett Half Marathon Aqua Blue Hotel Narragansett, RI

Sunday, July 24th 7:00 am Narragansett Bay Half Marathon and 5k Pierce Memorial Stadium East Providence, RI 42

Sunday, September 11th 3:00 pm Harvest Wine Run Newport Vineyards, Middletown, RI

Sunday, October 30th 7:30 am Ocean State Marathon and Rhode Race Narragansett Town Beach Narragansett, RI

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

PRING EVENTS.indd 1

1/27/16 1:40

www.rihealthandfitness.com | volume three issue six

43

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