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m a g a z i n e
3 WAYS
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YOUR HEALTH
Women’s H G EALTH
UIDE
EXERCISING Can Improve Your Memory and Brain Function
AGING WELL
TIPS TO STAY ACTIVE DURING THE COLDER WEATHER F E A T U R E D
L O C A L
S E R V I C E S www.rihealthandfitness.com www.rifitmag.com | | volume volumethree one issue issueone ten
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Volume 3 Issue 11
m a g a z i n e
Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Keegan Hernandez Junior Designer Digital Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Samantha Gosper Nick Lovett Meghan O’Neill
Winter Injury And Prevention
Guide
Our next issue of Rhode Island Health and Fitness Magazine will highlight our Winter Injury and Prevention Guide. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. We will also focus on preventative care for seniors. This special edition will include...
• Winter Fitness Guide • Healthy Eating Tips • Preventative Measures • Professional Advice and more... Visit us online at www.rihealthandfitnessmag.com for more informationand to stay up to date with our Winter Injury and Prevention. 6
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Interns Jennifer Gebhardt Mariana Tzitzouris Jenna Furlong Contributing Writers Joy Adamonis Lori Cipolla LaRue Cook Lisa Couto Carol Ann Donnelly Samantha Gosper Lori Grenier Kurt Hayes Chef Lara Susan Mills Nick Passarelli Steffany Perry Elizabeth Phinney Sarah Schlichter 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 ©2016 Integrated Media Group D/B/A RI Health and Fitness
contents
volume three issue ten
Inside This Issue
9 What’s Happening in Little Rhody 10 Adult Haunted Happenings in RI
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13 Pumkin Picking in RI Aging Well 16 What We Don’t Use, We Lose 19 Health Care Proxy 21 Stay Active During The Winter Months 22 Fit Over 50 23 Clean Cooking Women’s Health
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25 Women: Do You Measure Up 26 Menopause: A True Crossroads 27 Heart Health Awareness 28 Goddess on Fire 30 Combat Osteoporosis
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31 If She Can Do It, Then So Can He Mental Health 28 Exercise to Improve Brain Function 35 Mind Your Health Complete Health 36 Coffee: Rich In Taste, Sweet In Memories Fitness 38 Muscle Overload 40 Pounds Vs. Inches 42 Events
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ON THE COVER B E S T
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volume three issue ten
m a g a z i n e
3 WAYS TO MIND YOUR HEALTH
Women’s H G EALTH
UIDE
EXERCISING Can Improve Your Memory and Brain Function
AGING WELL
TIPS TO STAY ACTIVE DURING THE COLDER WEATHER F E A T U R E D
L O C A L
S E R V I C E S www.rifitmag.com | volume one issue one
1
Featured Women’s Health Guide Aging Well: Staying Active In Cold Weather
34
www.rihealthandfitness.com | volume three issue ten
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Volume 3 Issue 10
Featured Event
SANTA HUSTLE RHODE ISLAND HALF MARATHON AND 5K Sunday, November 20, 2016 from 8:00 AM to 9:00 AM Join us and many of your Santa friends at the Santa Hustle Rhode Island Half Marathon & 5k!
Hill And Harbour Turkey Trot Saturday, November 26, 2016
8:30am – 9:30am Located at... 6 Main Street East Greenwich Rhode Island
The East Greenwich Hill and Harbour Turkey Trot is a fully sanctioned and certified 5k race, with prizes for top finishers in multiple divisions. The course highlights much of the beauty of East Greenwich, which includes Main Street, the waterfront, and the hill district.
Jingle all the way through the course with candy and cookies, festive music, creative Christmas images, and so much more, it is all designed to get you in the perfect holiday mood. And to make your jingle tingle, registration includes a hooded dri-fit long sleeve shirt along with the Santa Hat and Beard and finisher medals for both the 5k and half marathon!
For More Information Visit
www.newportmarathon.com
In addition the 5k race, the festivities include a 1 mile Fun Run, crafts and music, which will allow the entire community to get involved. The 5k starts at 8:30am this year. Race day registration and bib pick up is held at the Armory, 6 Main Street in East Greenwich! For more information please visit..... www.rhoderunner.com/events
www.rihealthandfitness.com | volume three issue ten
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5
F A L L
F A M I LY
T R A D
Adult Haunted Ha
in Rhode Isla
Corn Maze at Salisbury Farm
September 1 - November 2 in Johnston, RI Established in the 1800’s Salisbury farm has been building yearly family traditions with their corn mazes. Explore more than a mile of paths in five acres of corn. Each year the maze is carved out differently allowing families to work as a team to make it to the end. They also offer weekend hayrides! Moonlight mazes are also available for a fun evening out. For more information visit salisburyfarm.com.
A-Mazing Halloween Party at Highland Farm
October 24, (Rain date October 25) 11am - 4pm in Portsmouth, RI Enjoy an old-fashioned Halloween costume party for the entire family! Games and crafts will be had and those who wear costumes receive $1 off admission. Enjoy the pumpkin patch and eight acre corn maze. For more information visit escobarshighlandfarm.com.
Condreda Farms Flashlight Night in the MAiZE
October 22, 6:30pm - 8:30pm in Hope, RI An all ages event, visitors embark on a flashlight tour of Confreda’s corn maize and hop on a twilight hayride. End the
10 1
evening with s’mores, apple cider and ghost stories by the campfire! For more information visit confredafarms.com.
Jack-O-Lantern Spectacular
October 3 - November 1, Evenings at Roger Williams Park Zoo A must attend family tradition. Stroll down winding paths that reveal 5,000 intricately carved pumpkins ranging from cultural and historical icons to 1,000 pound Halloween giants. Grab a hot chocolate and enjoy the evening! For more information visit rwpzoo.org/jack-o-lanternspectacular.
Wicked Week (and a half!) in Wickford
October 17 – October 31 in Wickford Village Wickford, RI For a truly quaint Halloween experience visit Wickford, RI where Halloween celebrations will be in full swing. Select days are open for decorating pumpkins in the park, learning about the graveyards of Wickford with historian Tim Cranston, for parading in the streets in costume in the Wickford Horribles Parade --and of course, trick-or-treating! Visiting the village during October is a great way to create a new family tradition and support local businesses. For a full calendar of events for the week, visit wickfordvillage.org.
To Advertise RIFIT | Fitness Call: Health Ralph and Coppolino Wellness 401-837-0239. Rhode Island Health & Fitness Magazine
D I T I O N S
A N D
appenings
and
Adult Haunted Happenings Providence Ghost Tour
September – November, 7pm at Prospect Terrace in Providence, RI A ghost tour based on research and historical documentation that will guide you through the East Side of Providence. Walk through the historic district and learn about actual accounts of murder, suicide, accidents and dreadful tales. Go equipped with a camera and ready for an hour and a half of pure haunting history. Visit providenceghosttour.com for more information.
FEAR at Fort Adams
October 16 – October 25, 6pm - 10pm in Newport, RI Tunnels of Terror gives the brave an up close and personal encounter with tunnel inhabitants as you have to make your way out of the underground tunnel systems. Experience a real Ghost hunt at the Haunted Officer’s Quarters using an infrared thermometer and flashlight. Killer Film Fest includes the best short horror films from around the world. Visit halloween. fortadams.org for more information.
Mysterium The Eternal Masquerade
Friday, October 30, 7:30pm until Midnight at the Providence Public Library An interactive live performance through the Providence Library’s history and one-of-a-kind Halloween experience. Guests are able to enter rooms they’ve never seen before while attempting to solve the evening’s mystery. Living art
installations, dance performances and desserts will be available, the evening will surely be a must attend event! Proceeds from the event support the Library’s public service mission. For more information and to purchase tickets visit provlib.givezooks.com.
Factory of Terror
Open on weekend evenings throughout October in West Warwick, RI A hauntingly memorable award-winning experience. If you are terror seeker, this is your destination. As you stand in line the roar of water falls and eerie fall evening will give you a taste of what’s in store as your enter the building. We hope that you come out alive! For more information and to purchase tickets visit factoryofterror.com/west-warwick.
Field of Screams
Open from September 25 until October 31, 6pm – 8pm in West Greenwich, RI Take a beautiful evening drive down to West Greenwich where you will encounter the Field of Screams, hop on a hayride where you will likely find that something has gone terribly wrong. Brace yourself as you are towed along a terrifying path they like to call Dead River Haunted Hayride. There is no preparing for the rumble of chainsaws, groans of zombies and lurking, tortured disembodied spirits of the night. Field of Screams offers three haunted attraction for the price of one. For more information visit hauntedhayride.net. www.rihealthandfitness.com www.rifitmag.com | | volume volumethree one issue issueone ten
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Thompson Speedway Half Marathon & 5K Sunday December 4, 2016 9:00 AM Thompson Speedway - Thompson CT Proceeds benefit Thompson Together Featuring Beautiful course through the Thompson CT including 2 laps on Thompson Speedway Technical Shirts to all entrants Medals to all Half Marathon Finishers Awards to the top 3 M & F Overall & in 8 Age Groups Strictly limited to the first 500 entrants!!! Sign up at http://www.thompsonspeedwayhm.com/
Race 3CProductions
The only Xperts in the area that can help you with any and all of your goals from... (401) 353-0163 1362 Mineral Spring Ave. North Providence, RI
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Taking you to the Xtreme, come join the team! We only carry the best products, for Xtreme Results 12
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Pumpkin Picking in Rhode Island Adams Farm Cumberland, RI Pumpkins, cornstalks, mums, and fall décor. Hayrides available and fresh apple cider. www.adamsfarmri.com Barden Family Orchard North Scituate, RI Pumpkins and apple picking. Farm store with apples, honey, and freshly pressed apple cider. www.bardenfamilyorchard.com Confreda Greenhouses and Farms Hope, RI Free weekend hayrides, pumpkin picking and crafts. www.confredasfallfest.com Dame Farm and Orchards Johnston, RI Family owned farm with pick-your-own pumpkins, corn, and maze. www.damefarmandorchards.com
Festival Farm Hope Valley, RI Pumpkins, hayrides, corn, gourds, and mums. www.festivalfarmri.com Frerich’s Farm Warren, RI Pumpkin patch, mums, and fall décor. PumpkinPalooza including the Great Pumpkin Weigh-Off, Great Pumpkin Drop, music, food, crafts, and other events and activities throughout the month. www.frerichsfarm.com Highland Farm Wakefield, RI Pumpkin patch, hayrides, and gift shop. www.highlandfarmri.com Pezza Farm Johnston, RI Pumpkin patch, hayrides, and gift shop with fall décor and local products. www.pezzafarm.com Salisbury Farm Johnston, RI Known for their corn maze with more than a mile of paths in about five acres of corn. Pick your own pumpkins and fall décor available. www.salisburyfarm.com
Schartner Farms Exeter, RI Pumpkin Patch Express hayride will take passengers to the Schartner Farms pumpkin patch and a corn maze. Pumpkin picking, fall décor, and local products. www.schartnerfarms.com Spring Hill Sugar House Richmond, RI Pick your own pumpkins, freshly pressed apple cider, maple syrup, and corn maze admission is $2. Sweet Berry Farm Middletown, RI Pick your own pumpkins and apples. Farm store available with local products and fall décor. www.sweetberryfarmri.com
For More Information visit
www.rifitmag.com
www.rihealthandfitness.com | volume three issue ten
13
FRESH LOCAL
assessment and program design
Practice hands-on in a fitness center
and internship
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
Other Seven Month Diploma Programs:
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Automotive Service Technician Building & Property Trades Technician Computer Service Technician / Network Installer HVAC/R Technician Marine Service Technician Medical Assistant Medical Billing & Coding / Office Administration Motorcycle / Power Equipment Technician
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
TUESDAY
employment assistance
WEDNESDAY
Receive resume, interview &
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
Certification Exam
THURSDAY
Prepare for the ACSM Personal Trainer
East Greenwich Farmers Market 2 – 6 pm Eldredge Elementary 101 1st Avenue, East Greenwich, RI
FRIDAY
Learn exercise science, health & fitness
MONDAY
and
Aging
COMPLETE GUIDE TO
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.
Well
Content Inside: P. 16 - What We Dont Use, We Lose P. 19 - Health Care Proxy P. 21 - Stay Active During The Winter P. 22 - Fit Over 50 P. 23 - Clean Cooking
Advertisers Inside: American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Phenix Home Care Saint Antoine Community The Village at Waterman Lake www.rihealthandfitness.com | volume three issue ten
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A G I N G
16
W E L L
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WH D
A G I N G
W E L L
HAT WE DON’T USE
We Lose! by Nick Passarelli RI
Exercise is the key to healthy aging. If all you do is sit on the couch and walk back and forth to the fridge, it’s only a matter of time before that’s ALL you’ll be able to do! The benefits of proper diet and an exercise program have long been known, and are far more important as we age. Heart disease, Diabetes, High Blood Pressure, Cholesterol problems, osteoporosis in women and even certain types of cancers can be minimized or even illuminated with proper diet and exercise. It doesn’t have to be unpleasant! It can be as simple as a 30-45 minute walk every day, throw in some simple strength training and stretches in between. Don’t want to walk outside, join a gym! Stationary bikes and elliptical trainers are a great way to get in your cardiovascular exercise. Have limited mobility? There are a many chair exercises that can be done to increase strength and raise your pulse, even from a wheelchair. Having an “exercise buddy” is very helpful, you have someone to talk to as well as encourage each other. The point is DO SOMETHING, you choose what, but stay active and keep moving!!
The choices you make determine how you age and how fast you age. It’s not how old you are but how you are old that counts!
Ya Gotta Eat!
Yeah, you do, but don’t eat things that are known as unhealthy! Drop the sugary drinks, Avoid foods that are high in Salts, especially cold cuts and other processed meats. Eat more fruits, vegetables and fish. Make more natural food choices, organic and non-GMO (genetically modified organisms). Make sure drink at least 2 liters of water each day. Try not to over indulge in alcoholic beverages and if you must remember Red Wine is thought to be heart healthy! The choices you make determine how you age and how fast you age. It’s not how old you are but how you are old that counts! No-one has more control over how you age then you do, proper diet and exercise are the key. The power is yours!
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 ten
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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
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to a different unit within the same community, or to another out-of-
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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
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“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 • • • •
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Call us today at 855.436.8799 for a free estimate, and experience how Gentry supports your every move.
GentryMoving.com
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ServingRI, RI, MA MA and Serving and CT CT || 855.436.8766 855.436.8799| info@gentrymoving.com | info@gentrymoving.com
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
W E L L
Durable Health Care Power Of Attorney
&Health Care Proxy by Kurt Hayes
One of the most important estate planning tools in Rhode Island is the Durable Health Care Power of Attorney under Rhode Island General Laws 23-4.10 and in Massachusetts the Health Care Proxy under Massachusetts General Laws, Ch. 210D. In both states these allow a person to designate a family member or friend to act on their behalf in the event they become ill or incapacitated. A health care proxy is a document that lets a person to appoint another person (a proxy or agent) to express your wishes and make health care decisions for you in the event you cannot speak for yourself. Having a health care proxy or agent insures your desires for the preservation of your life; extraordinary life saving measures
Without a health care proxy the laws of the state would take over and the medical care providers, such as your doctor or the doctor on staff at the hospital would make these decisions.
such as feeding tubes and resuscitation or your desire to not have these measures taken is honored. Without a health care proxy the laws of the state would take over and the medical care providers, such as your doctor or the doctor on staff at the hospital would make these decisions.
Modern medicine is certainly a marvel and the ability to prolong life beyond a meaningful and quality filled existence is not always in line with the individual’s hopes and expectations. While a person is healthy and able to have a clear mind as to how they wish their last days to end is a much better time to make these decisions. This alleviates the stress, heartache and tension for family members and friends. It also makes end of life decisions easier for your doctor and other health care professionals. In short, a good health care provider and estate planner will and should make a health care proxy part of your estate plan. Next month I will discuss in more detail the need for a will. Please feel free to contact me free of charge with any questions or for meet with me at my office or at your home. Kurt Hayes is a licensed practicing attorney in both Rhode Island and Massachusetts with 30 years of experience in estate planning and elder law. His office is located at 21 Industrial Court, Seekonk, MA 02771. Kurt can be reached via e-mail at Kurt@kurthayeslay.com or call 508-226-3900
www.rihealthandfitness.com | volume three issue ten
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A G I N G
W E L L
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401.769.3500
401.767.2574
Offering daily mass and rosary. A health care ministry of the Roman Catholic Diocese of Providence.
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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
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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
Helpful Ways To Stay Active
During the Winter Staying active is an important part of keeping yourself healthy. When it’s warm outside it can be much easier to achieve activeness, but what about now as it starts to grow colder? It can be difficult to find ways to keep yourself moving, but remaining active now in these months is just as important as any other time of year. Staying active can help reduce the risk of falling, depression, stress, the loss of muscle mass and much more. Here are some great ways to make sure you don’t lose any momentum.
Cleaning
Not many of us look forward to cleaning the house, but did you know it can be a great way to keep your body moving? If we think about it as a task to get us up and going, it can feel less like a chore. Sweeping, mopping, vacuuming, dusting, and rearranging cupboards can all be great ways to get your body in motion.
Dance Lessons
round. Some even offer water aerobics and other classes if you’re looking to do more in the water than swimming laps.
Walking
When we think of walking we usually think about being outside, but in the winter your options can be very limited. Malls are a great place to walk indoors. They have a large area, and there’s plenty to look at to keep your mind occupied as well as your body. If walking in a mall doesn’t interest you, there are also videos online that you can access, and follow, to walk an entire mile without leaving your living room. There’s no limit to the options available to you to keep yourself moving during the colder months. Whatever you choose to do, make sure it’s something you enjoy, having fun while staying active makes it much more likely that you’ll continue.
With all the different styles of dance in the world, dance lessons are a great way to get moving and learn something new. There is an amazing offering of lessons out there, and you can find classes you can do by yourself, or with a partner, some even offer lessons for a group of friends.
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Swimming
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Swimming holds a place in our minds as a summer activity, but many facilities have indoor pools that can be used year
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401.767.2574 www.stantoine.net www.rihealthandfitness.com | volume three issue ten
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FIT
A G I N G
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Leonard Parsons
City/Town of Residence: Warwick, RI Age: 67 Family:
Wife, two sons, one daughter and two granddaughters
Your sport or fitness activity:
My fitness activity now is Crossfit and Olympic Lifting. I tried the so called “global gyms” and the gym at the senior center. These did not help me accomplish my goals.
What is your proudest fitness accomplishment?
My proudest accomplishment is eliminating three so called “lifetime prescriptions” from my life. Lipitor for Cholesterol, Metformin for Type 2 Diabetes, and Lisinopril for Blood Pressure. This was accomplished through diet and exercise, specifically Paleo and Crossfit.
What motivates you?
What motivates me is the challenge of staying off the prescriptions I was taking. This means constantly doing high intensity exercise and being careful about diet.
Best local eats:
Try the veal at Spiritos on Broadway. I also enjoy the salads at Uncle Tony’s. The luncheon menus at Macera’s in Cranston are excellent and inexpensive. I am addicted to the $1 medium ice coffee at McDonalds.
What’s on your nightstand?
My nightstand is fairly family oriented. Above the nightstand is a plaque with a picture of my youngest son receiving his pilot wings. The plaque also contains half of his first set of wings. The first set of wings is not worn by the pilot but cut in half at a ceremony known as Breaking of the Wings. One half is kept by the pilot and the other half goes to someone of significance in their lives. I also have a picture of our three children and a plaque that says Grandfather with a granddaughter picture.
What do you like to do in your downtime? I am retired from 34 years of teaching science. So basically I am on downtime. I enjoy kayaking, fishing, biking and growing flowers.
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Best thing about living in RI:
The salt water and fresh water venues are nice. The fall season is especially pleasant. Most things can be found within a short commute.
One thing people don’t know about you:
I have cheated at Crossfit WODs. Maybe they do know! Chalk it up to a senior citizen discount, then again you are only cheating yourself.
Favorite quote:
“Strong people are harder to kill than weak people and more useful in general.” -Mark Rippetoe
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Dijon Lentil Salad with Lemon Roasted Shrimp No this is not a pumpkin recipe – though I do love pumpkin! Another great in season ingredient is lentils! High in fiber but comforting they are a tasty and healthy ingredient. This recipe is also very high in iron both heme, which is very easy for your body to absorb and is found in fish and meat, as well as non-heme, which is found in plant based foods. Non-heme iron is not as efficiently absorbed but foods high in vitamin C – like tomatoes, citrus fruits and red, yellow and orange peppers – can also help with the absorption of non-heme iron. Women, like me, often struggle with iron levels so add this is a perfect recipe to add to your repitoire.
Ingredients for the Lentils: • • • • • • • • •
1 tablespoon light olive oil 2 shallots, finely diced 2 cloves garlic, finely diced 1/2 small carrot, finely diced 1 small celery stalk, finely diced 1 1/2 cups French lentils du Puy 1 bay leaf A handful of parsley stems (optional) 3 cups water
• • •
12 jumbo shrimp 1 tablespoon olive oil Zest of 1/2 lemon
• • • •
2 tablespoon walnut oil 1 tablespoon white wine vinegar 1 tablespoon Dijon mustard 1 cup grape tomatoes, quartered
Ingredients for the Shrimp:
Instructions
Step 1: Sauté the shallots, garlic, carrot, and celery in the olive oil in a sauce pot over medium heat until just fragrant and translucent—3 to 4 minutes, because they are chopped so finely. Step 2: Add the lentils, bay leaf, parsley stems, and water. Raise the heat to high and bring to a boil, then cover, and simmer on low heat for 25 minutes. Then remove the lid, and boil for 5 minutes. Drain the lentils. Step 3: Meanwhile preheat the oven to 400°F. Step 4: Toss the shrimp with salt, pepper, 1 tablespoon olive oil, and the lemon zest. Spread onto a baking sheet, and roast for 10 minutes. Step 5: While the shrimp roast, make the dressing by whisking together the walnut oil, white wine vinegar, and Dijon mustard with salt and pepper. Step 6: Toss the warm lentils gently with the vinaigrette and the tomatoes. Perch the shrimp on top.
Ingredients for the Salad:
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 ten
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Women: Do Yo by Lisa Couto, RYT
A few months into my eighth grade school year, we moved to Florida due to a job relocation and I was dropped into another world. Aside from having missed the very start of the semester, when there may have been some new kids who hadn’t already formed a rock solid clique from the prior year, I was also injected into a bizarre super-human physical education program. Being from New England, our gym classes mostly consisted of kick ball, dodge ball, and maybe some pull ups once the Presidential Fitness Test rolled around. Anyone old enough to remember those knows that’s a whole other story in itself. But I digress. In Florida, someone got it in their head to make the kids actually exercise. We had gym three days a week, outdoors, and my class happened to be at eleven AM. Just in time for the the blazing hot sun, humidity and low blood sugar directly before lunch. Gym class turned out to be calisthenics and track at that point in time, so on my first day of school I found myself in a lineup doing jumping jacks, sit ups, pushups and intense stretching. Then we were timed doing a mile run around a track. I started out with the best intentions but never having been an active child (you’d more likely find me with my nose in a book), I petered out about a quarter of the way in. I still remember passing the coach four times. On the first lap, he looked kind of hopeful but by the end he was peering disconsolately at his stopwatch, no longer encouraging me or even making eye contact as I walked to the finish line. So my
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first days in my new school consisted of having no one to eat lunch with and coming in last on the track run, barely having made it before passing out. I didn’t measure up.
I already had the notion that I couldn’t really play sports but I’m not sure I realized how out of shape I really was until I got to Florida. This manifested as an internal dialogue that persisted throughout my childhood years that went something like this: “I can’t run. I can’t exercise. I am not athletic. I am not flexible” Fast forward to many years later, I, like so many of you, have incorporated exercise into my life. Now it’s just part of my operating system like brushing my teeth or taking a shower. But this was over many years of just deciding to go for a long walk with my earbuds in and taking the the most gentle yoga I could find. Eventually, I broke up the stroll by jogging for a few minutes while staying comfortable. I would add distance in tiny increments over months. In yoga class, I found that, over time, I was able to increase my range of motion slightly and hold postures more deeply. This worked for me because exercise began to be enjoyable, something to look forward to and, well, something I could actually do. It felt good. Once I became a runner (more like a person who jogs a lot), I was now invited to do races
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WOME N’ S
H E A LT H
ou Measure Up? with friends. Once you do your first race, you realize that even though you’ve gotten to a point where you can actually run an allotted distance, now there are still people waiting for you as you bring up the rear of the pack. Uh oh. Your pace isn’t really up to par. Running becomes about measuring up again; Increasing your distance. Beating your personal record. Having a cute running outfit. Many of us have started measuring all aspects of our workouts. How many steps did we take? How much weight did we lift? Can I do Crow Pose in yoga class? This is can be very motivational and healthy but we have to stay aware to make sure that slipping up on these goals doesn’t become an opportunity for self-recrimination. “I can’t run. I can’t exercise. I am not athletic. I am not flexible” can easily become “I don’t run fast enough. I’m didn’t meet my goal. I can’t do a backbend. I don’t compare. ” For example, I have a friend who tracks her steps every day. If for some reason she is unable to adhere to her routine, she walks around her house every night to get the steps she set as a goal. I know another woman who is a marathoner and is always doing training runs. She feels like a “slug” if she’s not training and getting her miles in. Even if she’s already logged twenty miles in a week. So many of us feel like “we’re not good at yoga”
because we don’t look like Cirque de Soleil performers. So many of us feel like we’re not good enough. Period. I use fitness trackers and really like them. Sometimes. Seeing my pace can be really motivational but can also quickly become another tool I use to quantify the quality of my workout. What happened to being proud that I could do it at all without passing out? This is supposed to be about feeling good. As women, we have so many standards to live up to already, we need to be vigilant about not creating additional layers of stress in our lives. We need to applaud ourselves for taking time to nurture our vitality in any way at all. In truth, exercise is beneficial to everyone, whether we are running a seven minute mile, a fifteen minute mile or strolling around the block. This doesn’t mean I can’t ever use a fitness app or run a race that includes a stopwatch, but it does mean I have to be aware of how I treat myself and how I judge my effort. I have to stay aware of my inner dialogue consistently and ensure I’m creating my own ideal to live up to. I have to ask if the ideal serves me or if it is just another way for me to judge myself. We have to be proud that we are nurturing our vitality and health no matter what form or amount of exercise we choose to do. Because, when it comes down to it, my old inner voice that told me I “couldn’t exercise” and “didn’t measure up” just wasn’t telling the truth. Lisa Couto is a fitness and nutrition enthusiast. She has been practicing yoga for over 14 years and is a registered teacher with the Yoga Alliance. She is also a singer/songwriter. You can hear her music at reverbnation.com/lisacouto and lisacouto.com
Running becomes about measuring up again; Increasing your distance. Beating your personal record. Having a cute running outfit.
www.rihealthandfitness.com | volume three issue ten
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M E N O PA U S E A True Crossroads by Elizabeth Phinney
Conversation about menopause usually focuses on the physical attributes: night sweats, hot flashes, weight gain, headaches, mood swings…the list goes on. But, as women, we buck up and deal with whatever horrors our version of menopause has to offer. But, I want to talk about all the other side effects of menopause, not the physiological ones. Typically it occurs in our fifties. By then, the kids are pretty much grown and, in an ideal world, moved out and self-supporting (I can dream can’t I?) Wherever they are, they are older and their own person and not listening to us any more anyway. Or, if there are no children in your life and/or you are in a career, job security can be questionable. You are either too expensive or too old for the company’s image. Do you even like the job? So, the big question is, what to do now? What to focus on now? How about, if I may be so bold, FOCUS ON YOU? Imagine that, for the first time in probably 30 years, you put YOU first? What do you want to do? What job do you want? Where do you want to live? And, with whom? Where do you want to travel? The women’s movement of the 1970’s gave us the freedom to have many more choices available for us. So, now, in the new millennium, what if we took that freedom one step further, and focused on us?
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We women in our 50’s and 60’s are very wise women. We have lived through the complete upheaval of our society. Although we have a ways to go on the pay scale, we are bullying forth in the corporate world and are now in line to be President of the United States. We have come a long way, baby. So why not take what is due you – reclaim your life. Chances are you will live well into your 80’s and 90’s, so make the decision to make the best choices you can NOW to live independently then: exercise an hour each day – the best gift you can give your body and yourself; get 7 – 8 hours of sleep each night (when you actually allow that time, your body will take it!); drink lots of water and maintain a steady hydration level; eat right and eat well – only clean, nutritious foods that are easy for your body to put to good use without all the poisons and sugars so prevalent in our food system that contribute to ill health. By choosing you first and making these changes to your lifestyle, your life becomes your own and you can live into your future with confidence and zest. Elizabeth P Phinney, Creator of BodSpir, Consultant, Speaker, Author, Personal Trainer, Co-Author #1 International Best Seller: The Expert Success Solution
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WOME N’ S
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Heart Health Awareness for Women by Lori Cipolla
One in four women in the US die of Heart disease. In 2004 roughly 60% of women died from both heart disease and stroke than all cancer forms combined. The question to ask is what can we do to prevent heart disease. It is important for women to take prevention steps such as the following :
1. Be aware of your blood pressure. One with high blood
pressure can have no symptoms so it would be beneficial to have a system in place to regularly check your blood pressure a couple times a years. Truth be told, women are more likely to have HBP then men after the onset of menopause beginning around 65 years old.
2. Check your glucose. High glucose levels can be diabetes. You can also have no symptoms with this therefore it is important to have this checked reguraly as well. Diabetes will increase your chances of heart disease. According to a new American Heart Association scientific statement published in the association’s journal Circulation, women with Type 2 diabetes are twice as likely then men to have coronary heart disease. 3. No Smoking! If your a non-smoker great but if you do smoke , quit. There are several products and programs that can assist you in quitting. Rhode Island Department of Health provides a website to provide assistance in quitting and additional resources to help as well http://www.quitnowri.com . Smoking in itself increases your chances of heart disease but it also increases other risk factors such as high blood pressure. According to research, when you stop smoking you can cut the risk of heart disease and stroke by half injust one year. 4. Know your Cholesterol & triglyceride levels. High levels
of bad cholesterol (LDL) or elevated levels triglycerides (type of fat which is necessary for proper cell function but too much is unhealthy) . This also can go without symptoms and should be checked reguraly by your physician. One or both of these being elevated will increase your risk for heart disease. Elevated LDL ( bad cholesterol ) can lead to buildup and blockage in the arteries. Things that effect your cholesterol levels that you can do something about are weight , diet and physical activity. There are also things that can affect your cholesterol that you can not do anything about such as , heredity (your genes) , age and gender. This is why you should see a physician yearly to have a proffesional advise you on options to help.
stress to changes in the way your blood clots . This could potentially increase risk of heart attack.
6. Maintain healthy weight. Maintaining a healthy weight is important to a heart healthy body. It also helps to keep diseases like high blood pressure and high cholesterol at bay . Opt for whole foods over processed foods. Include whole grains, vegetables and fruits along with lean sources of protein. Be mindful of sodium intake. Aim for 3 hours a week of moderate physical activity. To get a general idea of where your weight falls, you can use a BMI calculator such as : http://www. calculator.net/bmi-calculator.html For a woman, there are additional factors that can pose an increase risk for disease . The birth control pill is generally safe for young non smoking women however check with your doctor. Women over 35 can be more at risk especially those that smoke or already have other risk factors such as high blood pressure. Another factor is women under going menopausal hormone therapy (MHT). This type of therapy can increase risk factors of heart disease. Talk with your physician if you decide that MHT is for you. You may choose to be on lowest dose for shortest amount of time. If you are interested in additional information for Women and Heart Disease , you can go to Amerian Heart Association at goredforwomen.org. Lori Cipolla from Cranston, RI is a Certified Personal Trainer and Sports Nutritionist. She is a figure athlete, wife, mom of 5 and Fitmark Bags Ambassador. She can be reached at lcipolla99@gmail.com.
5. Coping with stress. Finding healthy ways to cope and manage stress . Chronic Stress can lead to increased levels of adrenaline and cortisol. There are also studies linking www.rihealthandfitness.com | volume three issue ten
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WOME N ’ S
H E A LT H
Goddess On Fire SIMRAN
S E VA
by Lori Grenier
As I arrived on set back in 2014, I was directed to set up my hair and makeup station on the rooftop of a beautiful brownstone in Boston. After climbing 4 flights of stairs, while carrying my big huge kit, I marveled at the view and all the cast and crew. It was the first day of filming on a movie project called “The Imposing”. For this shoot, I was teaming up with a new Writer/Director, Allen J. Redwing. I was floored by our first location. The skyline was filled with sunshine and rooftops for miles. The deck was filled with beautiful and interesting faces. One in particular stood out from the crowd. This beautiful face belonged to my new Assistant Director, Krista Marie Rivera. As I approached her I noticed that she was smiling and limping at the same time. I remember thinking, she must have strained herself walking up all those stairs. Krista was also a HMUA. we were both working as Associate Producer / Directors and co creating the ‘looks’ for a large group of actors. We had never met in person so I only knew of her work. As we embraced and shared our joy over how lucky we were to have been blessed with this great opportunity, we laughed about being out of breath.. We are both on the other side of youth but still running circles around the newbies. We vowed to make this movie great. After our rewarding but gruelling production came to an end, Krista and I had a moment. We were sharing our personal stories and future aspirations when Krista revealed that her limping, was the result of a very serious condition. She confided, “It’s called pseudogout. At times, it’s completley dibiitatateting, the pain is excruciating.”
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KAUR
I was shocked by this admission and saw that her knee was swollen all the way down to her ankle. In layman’s terms, It looked like elephantitis. “Wow”, I’m so sorry”, was all I could say, it was time to go. Krista assured me that she would take care of herself and keep me posted. Fast Forward to August, 2016. I had just recovered from a painful knee surgery and rotator cuff injury. I was happy to feel well enough to accept a spot on a new film called Randy’s Canvas as the Lead Hair & MUA. Part of my job is to make sure that my talent is cared for, meaning, kept pampered and in good spirits. It’s an unofficial requirement but imperative to do so nonetheless. When one of my lead actors confided that he was experiencing some “issues” that he felt were impacting his performance in a negative way, I suggested a great solution. Thankfully I had just reconnected with Krista Marie. After a two hour energy session, he radiantly exclaimed that he felt amazing and went back to set with a clear and confident mind body and soul. After a long phone conversation , I found that Krista had not only healed from her leg condition, but also discovered that she was now a thyroid cancer survivor. She added, “I am an Energy Medicine Practitioner now,. I discovered the power of Energy Medicine while journeying to Indonesia. Now, I have a responsibility to bring this practice here to the states and share this Eastern practice here with others. We need to acknowledge that we have the capability to contribute in healing ourselves and each other naturally. Everything is energy. Thats all there is, “Who are you?” I screamed in the phone, “how did you this?” Krista was more than happy to tell the tale.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
We were sha stories and future Krista revealed was the result cond
aring our personal e aspirations when that her limping, of a very serious dition.
WOME N’ S She had just come from Indonesia with an incredible life changing experience to now share with the world. After sleeping in a backyard tent due to the toxic radiation she was receiving, Krista found herself at an all time mental and physical low. She was at a turning point of rediscovering who she was. One late restless night, after finally falling asleep, she randomly dreamed about being with elephants. The dream literally lifted her spirits so much, that when she woke up the next day, she researched where she could be close and personal with them. She felt a strong calling to travel East. Her search led her to a retreat where she would bathe with elephants, attend a 2 week women’s empowerment retreat, and visit a healing water temple that was calling her name. Krista had been firmly connected to a women’s circle group at Kamala Art and Soul in Holliston Massachusetts called Soul Collage. This business/ art studio/ gathering spot is a source of sisterhood and healing in a creative environment. Krista shared her dream of healing in the east and her dream to her “soul-collage” class. When owner Kate Lamontage heard about this dream, she and the hive decided to contribute to help fund Kristas journey to explore her spirits calling. These loving generous woman invoked true Namaste: “ I recognize the divine in you”. What happened then, is nothing short of amazing. The power of sisterhood. Upon arrival in Bali, not only did Krista recognize she contained an immense inner power as she rode bareback ontop of a magnificent elephant through a jungle safari. She was then led to the water healing temple called Tirtha Empul. Did you know that Indonesia is known as “The Ring of Fire”? It’s reported to have the highest vibration of natural energy in the world. This ancient temple, is highly acclaimed and known for miraculous healing energy. The last spout of the water temple where she bathed was a cascading head of an elephant. The one that she was led to by her dream. The water she walked in had frogs and snakes,and even more unlikely things like ashes from cremated strangers. Upon coming out of the water, the people of the village saw Krista cured of her physical ailments. They gathered around her as she cried graciously in her aha moment, astonished by her experience. That evening she was invited to a special
H E A LT H
full moon ceremony in her honor where the Indigenous people danced, played music and celebrated. She was invited to sit with the Guru of the village and learn the power of energy. This month marks a year from that life changing moment that Kristas health ailments disappeared. Krista wants to remind others that they have the ability to believe in their inner voice and the capability to heal themselves. Hindu culture teaches us that if you dream of elephants, it’s literally about the removal of obstacles. These animals appear when you are drawing on great inner strength. The elephant symbol forces us to look beyond only the physical and acknowledge the spiritual. For Krista, this was her truth. The spiritual epiphany she had was that due to her inner faith and belief that she could and will self heal .She wanted to succeed in her journey with and without traditional medicine,and it actually happened. Krista’s gout and cancer are completely gone.. It’s been over a year since this miraculous healing and Krista is completely immersed in working to help you find your miracles and best health. “My life journey,” says Krista, “””Is to help others recognize their own inner flame and together share these flames of SELF DISCOVERY with others. Energy Medicine works if you work it. Everyone has the ability to heal. We need to recognize there are other alternative ways to care for ourselves in order to maintain our own optimum health. First, we have to recognize that as long as the flame hasnt burnt out, everything is possible. Whether you are a movie star or starring in the role of stay at home Mom, just remember this, I am one who... Then write your own script.. Believe You already are the miracle, because that’s exactly who you are. The greatest show on earth. Krista can be found on the web: www.Energyeccentric.com or email:Energyeccentric@gmail.com Lori Grenier is a freelance HairStylist/ Makeup Artist for TV & film. She is also a freelance writer for Imagine Magazine and is now a contributor for our publication as well.. She enjoys working with people and then sharing her positive experiences with them to all of you. You can find her on... Facebook: Lori Grenier Hair and Makeup Instagram: @beautymusecosmetics Twitter: @Lorigrenier
www.rihealthandfitness.com | volume three issue ten
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USING NUTRITION AND EXERCISE TO
Combat Osteoporosis by Sarah Schlichter, MPH, RDN, LDN
Women’s health is a very important topic. As we know, many health related conditions stem back to the foods we put in our body. Exercise also has a significant impact on our health. As a matter of fact, many conditions, like hypertension, heart disease, high cholesterol and diabetes, can be prevented or controlled by both diet and exercise. For women, especially, exercise and movement is important for strengthening bones and preventing osteoporosis. Women are at a higher risk of osteoporosis than men because women typically have smaller, thinner bones. About 80% of the estimated 10 million Americans with osteoporosis are women. Estrogen, a hormone that is protective of bone, decreases as women age. Hence, the risk of osteoporosis increases with age. Including sources of calcium and Vitamin D in our diets can provide protection against bone fractures and risk, as both work to strengthen bone and enable bone remodeling. While the best source of Vitamin D is the sun, the fall and winter months bring a challenge because the sun’s rays may not be as strong, depending on where you live. Make sure to include rich sources of Vitamin D in your diet, including cod liver oil, fatty fish, fortified milk and orange juice, yogurt, eggs (with yolk) and fortified cereals. Vitamin D is essential for helping our bodies absorb calcium. While dairy
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
sources boast the most calcium, fear not if you follow a dairy-free or vegan lifestyle. Other great sources of calcium include canned fish with bones, leafy greens, soy, legumes and almonds. Adding more movement and exercise into your lifestyle will also help decrease your risk for osteoporosis. While running, hiking, strength training and high impact aerobics can be great for building muscle and keeping the heart rate up, many low-impact weightbearing exercises offer many benefits as well. Exercises such as riding a bike, pilates, yoga, using elastic exercise bands and even walking, can promote muscle and bone strengthening. For those with busy schedules, here are some tips to include more movement into your day without planned exercise:
• •
• • •
• • •
Wear an activity band. This helps with accountability. Park further from the office or grocery store, take the stairs over the elevator, or walk around the block before leaving your house. If you’re talking on the phone, go for a walk, or do some light calf raises or lunges. Do 20 jumping jacks when you wake up. Stand up every 30-40 minutes. Sitting too long can be detrimental. Stand up, refill your water, and take a brisk walk around the building or in the sunshine. Do pushups, planks, tricep dips or lunges during commercial breaks. Add in some air squats when you’re making dinner. Find social events that encourage activity! Rather than grabbing coffee with a friend, go for a walk or head to a yoga class.
Sarah is a freelance writer, Registered Dietitian and the healthy living blogger behind Bucket List Tummy (http://bucketlisttummy.com). For more tips on nutrition, meal planning, weight loss and exercise, check out her blog or email her at bucketlisttummy@gmail.com.
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If She CTan SDo I t, C H hen
by Steffany Perry, RI
As an aspiring group fitness instructor, former athlete and Soldier of the United States Army, I’d like to talk about my observations of Mens performances during my coed training experiences. I’d first like to begin with with a story that personally inspired me write this article, which is the story of the first two Women in history to graduate from Army Ranger School. After graduating the 62 day grueling course, these two females proved history wrong. Not only did they successfully complete the course alongside 45 other males, but they also helped carry the weight of other male Soldiers who felt they were going to give up during one particular phase during the course. Two of the newly Male graduated Rangers stated how training with these two females helped motivate them to complete the course. “These Women are for real…Well ahead some of the Males and well ahead of the 60 other Men” who didn’t complete their 12 mile ruck march while having to carry 50 lbs. “They were carrying the same weight we were…that solidified me”, said one of the Male Rangers who admitted he would not have completed the course if it wasn’t for the two Females. During my journey of Army Basic Training, my Drill Sergeants selected me to be the Platoon Guide, which is not a rank but a position. The Platoon Guide sets the direction and cadence of march and overall acts as an “assistant platoon sergeant”. This decision of my Drill Sergeants was initially based off of my performance during our first Physical Fitness Test, in which I scored in the highest amongst several other Males. My Drill Sergeant would often announced to my Platoon “ If
o
an
e
Perry can do it, then so can you”. Being in this position not only motivated me to perform to the fullest of my capabilities, but it also taught me the importance of using each others weaknesses and strengths to work together as one Platoon and one team together as Males and Females. I helped the Males push them to their max, where as the Males helped me to become a stronger Soldier and a stronger Women… Lastly, over the course of the last few weeks I started instructing my own group exercise classes, open to the public. My last couple of classes had just about an even amount of Males, as it did Females. Along with instructing, I have been doing a lot of observing. I find it very interesting to watch how the Males perform in an environment with Females as appose to an environment composed of all males. After interviewing a few of the male athletes who have been attending my classes, one in particular left me wanting to hear more me with one of his honest answers. After asking “Throughout your experiences as an athlete, how has training in a coed setting with Females affected your performance at practices, competitive events, etc?” He responded “As Men , it lowers our self esteem to lose to a girl. If we can’t keep up, its embarrassing. Genetically, Men are athletically built stronger, so if a Female can run faster, lift heavier or jump higher than I can, then I need to work harder”. My name is Steffany Perry, I am 24 years old and I am currently attending Fit Pro Academy (Connecticut) to get my certification as a Personal Trainer and Group Fitness Instructor. I recently had a large life transformation and this is the start of my career into this amazing industry, in which my heart has been set on for years. I look forward to what the future brings and cant wait to explore the many opportunities that lie ahead!
www.rihealthandfitness.com | volume three issue ten
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M E N TA L
H E A LT H
Exercising C
Your Me
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M E N TA L
H E A LT H
Can Improve
emory and Brain Function by Carol Ann Donnelly
We have all witnessed older loved ones search for words during a conversation or not be able to recall something that recently happened. We have seen them struggle with an unsteady gait or watched them strain to do simple tasks after an illness. We may have experienced some of these issues ourselves, but we don’t have to accept these changes as a fact of old age. There is evidence that exercise can improve and, in some cases, reverse these issues associated with aging. Studies done at the University of British Columbia and the University of Texas, at Dallas, showed that regular physical exercise helped healthy adults improve their memory and brain function. Not to mention, their overall health. All it took was two hours of aerobic exercise each week, which means any form of exercise that increases the heart rate and gets the sweat glands pumping—a brisk walk, for example. In fact, regular aerobic exercise appeared to increase the size of the hippocampus that controls verbal memory and learning. This is great news for those of us who walk into a room and forget why we went in there. Exercise directly helps memory and thinking by reducing insulin resistance, reducing inflammation and stimulating chemicals in the brain that promote healthier brain cells and the endurance of new brain cells. Of course, exercise releases endorphins which improves mood and reduces stress, and that leads to a more restful night’s sleep. Mood, stress and sleep deprivation all negatively impact cognitive processes. Forgetting where we put our house keys is bad enough, but then we add struggling with our balance to the mix. The good news is, exercising can improve balance which will reduce and can even eliminate the shuffle-walk. Kerry McElroy, owner of Barbelle—Real Fitness for Women Center, in Swansea,
Massachusetts teaches a senior strength and stretch class, although she does not call it that. “I don’t want to keep anyone out of the class,” she said. McElroy uses TRX (total body resistance exercise) that uses gravity and a person’s body weight in conjunction with straps to promote strength, range of motion and improved balance. “I’m not a big machine user,” McElroy said. She also has her clients do lateral movement exercises, such as standing on one foot to improve balance. And, she uses simple exercises, such as a ball pass to improve hand-eye coordination and depth perception. There is the social component to McElroy’s class. These classes are opportunities for seniors to meet other people. “I teach this class very differently than the other classes. I let the needs their [the participants] needs drive the class.” McElroy opened Barbelle’s eleven years ago with a simple mission to provide women a safe and supportive work out environment. She wants everyone who goes to her facility to have a positive experience, no matter what shape, size or fitness level. Barbelle—Real Fitness for Women recently teamed up with the Gloria Gemma Breast Cancer Resource Foundation, and was a featured demonstrator at the Foundation’s annual Passport toWellness Conference earlier this month. 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.
Exercise directly helps memory and thinking by reducing insulin resistance, reducing inflammation and stimulating chemicals in the brain that promote healthier brain cells www.rihealthandfitness.com | volume three issue ten
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M E N TA L
H E A LT H
Mind Your Health
s
by Joy Adamonis
Walk into any gym nowadays and you will surely see women of all ages tending to their physical health. Maybe you like to sweat up a storm on the elliptical, crush a cross-fit class or perhaps a leisurely walk is more your speed. No one can argue that moving for 30 minutes per day is one of the best ways to stay healthy. However, the number on the scale and your outward appearance shouldn’t be the only thing that determines your overall health. Mental health is just as important as getting in your daily exercise and eating right.
r ding es h
According to Mental Health America (MHA), women are at a 40% higher chance of developing a mental illness as opposed to men. Mental illnesses should not be classified as a “normal women thing”. Hormonal challenges, chemical imbalances, pregnancy and trauma are just some of the issues that can affect a woman’s mental health. Mental health supports our ability to have healthy relationships, maintain physical health & well being, handle everyday ups & downs of life and so much more. Mental health affects how we think, feel and act.
“To be healthy as a whole, mental health must play a role” Unknown Source If you feel yourself becoming overly anxious, stressed or depressed, talk to your doctor. Together, you can find a path that works best for you. You might also find self-care to be a great asset for mental health management. Yoga, coloring, controlled breathing and meditation has all been proven to help combat the effects of stress and anxiety. Coping with our own mental wellness in a more mindful way can have a positive influence in every aspect of our lives.
pressures we face as women. Yoga can help you calm down, improve sleep and boost your over-all sense of well-being; all are great coping mechanisms for handling stress & anxiety. Yoga guides you into a relaxed state and helps trigger stress receptors; but in a positive way.
Coloring
Research has shown that coloring is a therapeutic activity, known to reduce stress and provide you with a sense of calm. You don’t need to be an artist to obtain the benefits; so get doodling or coloring. The choice is yours. Who knew our favorite rainy day activity as kids was so beneficial to our health?
Controlled Breathing
Learning the art of controlled breathing is a great stressrelieving tool. Taking deep, slow breaths can slow down your body’s natural response to stress. Pair this with a quiet meditation and you will benefit deeply. When you are stressed, you tend to have a higher heart rate, higher blood pressure and might feel jittery. Meditation can help lower your heart rate and blood pressure and help you feel like you are once again in control. Annual physicals are nothing out of the norm for most of us. The same should be said about our mental health. Mental health plays a pivotal role in keeping our physical health in check, as there is a mind and body connection. The next time you experience some undue mental strain, remember proper self-care and your doctor can help. We must end the stigma that mental illness is a sign of weakness, for it is not. We should see the person, and not the illness.
Yoga
ax
Practicing simple yoga postures is a great way to alleviate the
Yoga can help you calm down, improve sleep and boost your over-all sense of well-being
Joy Adamonis is a local freelance writer & blogger. She is a devoted mom & wife who enjoys living an active lifestyle. Running and yoga has transformed her life and helped maintain her 75-pound weightloss. She advocates for positive body image, mental illness awareness and better education. Read more from Joy @ www.mysensationalkid.com
www.rihealthandfitness.com | volume three issue ten
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COMPLETE
H E A LT H
Coffee
R I C H I N TA S T E , S W E E T I N M E M O
by Susan Mills
Coffee is one of my favorite beverages, and hot or cold, those who love coffee wouldn’t consider starting the day with anything else. The energy boost we get from the caffeine is not bad either. In fact, many athletes start their run or workout with a good cup of coffee. It really does make a difference provided it is consumed up to an hour before you begin. Good quality Arabica coffee is full of antioxidants and it can help with your memory, boost your spirits, relieve your migraine headache, and help prevent various forms of cancer. I believe it can soothe your soul and it’s a great beverage to discuss things over. My relationship with the bean is unique in that I was born into a family that was in the business of roasting coffee for generations. My dad represented the third generation, and the business had been around for almost 100 years when my brother and I came along. My first memories of coffee go back to the late 1950’s. My parents had what we referred to as the “coffee shop”. The coffee business was very time consuming and my parents spent a lot of time there. If my brother and I weren’t in school, there was a good chance we were there also. The Beatles had not yet invaded America, JFK was a still Senator from Massachusetts, and evenings were spent watching a black and white TV with 3 channels. The “coffee shop” was not a
36
café or restaurant, it was a small factory that roasted coffee. Once a month, a big truck arrived filled with sacks of green coffee from all over the world. This was a special day. Coffee is a fruit, it grows on trees at high altitudes near the equator. The sight of a trailer full of green coffee beans still affects me much as it did when I was five. A coffee delivery created a high level of anticipation. As the back door of the trailer popped open, the rows of carefully stacked jute and burlap sacks were an amazing sight. The smell that you were greeted by was pungent and earthy. Unloading the trailer was and still is very hard work. The sacks are awkward in shape and are very heavy. My dad waited at the end of the truck while a driver brought the sacks to him on a hand truck. He’d pull the sack on to his back and walked each one into the building. He carefully placed them on the old wooden pallets that were waiting by the roaster. They had to be stacked just right or they would fall over. He repeated this process 150 times until the truck was empty and the pallets were full. Anticipation was building as the coffee roaster was fired up. There was no time for talking now – it was time to roast the newly arrived coffee! There was as a jute sack from Colombia, a burlap sack from Brasil, and another burlap sack
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
COMPLETE
e
H E A LT H
ORIES
with my dad’s favorite coffee from El Salvador in it, that he had standing and opened up. He carefully eyed the beans and brought some to his face to immerse himself in their fragrance. Eventually he scooped a total of 130 lbs. into the hopper on top of the roaster – a specific amount from each open sack. Once filled, he pulled a big metal slide gate open and the green coffee beans dropped into the whirling cylinder in the roaster that had now heated up to what seemed like an inferno to me. The gentle sound of beans spinning persisted as the smell of freshly roasted coffee consumed the area. My father never left his spot at the roaster. He had a scoop that he pulled in and out several times where he watched as the beans gradually changed colors from green, to yellow, and finally, to brown. Each roast required special attention as variables such as the bean’s density and moisture content, or the room’s atmospheric pressure had an effect on the roasting time. Within 10 minutes or so, the beans were cracking and popping and steam was beginning to seep out. When the time was right, he pulled another sliding metal gate and this time the entire roast dropped into the cooling drawer below. An intoxicatingly sweet aroma along with thick clouds of smoke filled the space. The roast was done and it was an amazing sight. The hundreds of aromatic beautiful brown beans were rolled out in that big steel drawer.
Lastly, the beans had to be cooled. My father gave me a small spatula and told me to move the warm beans around in a circular motion. I did and as I dug deeper into the mound of coffee, the aroma continued to fill my head and I felt dizzy! He watched the beans as I moved them around and I noticed that the anxiety was gone from his face and his eyes were smiling. I was smiling too. I wasn’t old enough to drink coffee, but I knew that something special had just happened. Roasting the first batch of a newly arrived green coffee still is, and always will be, a magical experience for me.
Presented By...
Mills Coffee Roasting Co. 1058 Broad St, Providence, RI 02905 (401) 781-7860 Visit www.thequeenbean.com for more info. facebook.com/MillsCoffeeRoasting www.rihealthandfitness.com | volume three issue ten
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F I T N E S S
Muscle O W h y
Periodically adjusting your exercise routine to incorporate overload can also help you reduce the boredom of performing the same routine over and over again. 38
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I t
F I T N E S S
Overload ’ s
I m p o r t a n t
t o
by LaRue Cook
The term “Muscle Overload” can sound a little ominous, but in reality, it’s the basis of your body’s ability to make improvements from exercising. It’s a concept that you should embrace – not avoid – if you want to make physical gains from your workouts. Simply stated, overloading your body’s system means exercising at a level that’s greater than what you’re normally accustomed to. Used smartly (meaning in a gradually-progressive way), it can lead to improvement in your health and fitness. Used incorrectly, it can lead to injury. So, BE CAREFUL! You can overload your system to make gradual improvements to your cardiovascular system by performing cardiovascular (aka aerobic) exercise, or to your muscular system (aka strength) by performing resistance training. The type of exercise you do will cause your body to make adjustments and improve its capacity for physical activity specific to the type of exercise performed. For example, increased cardiovascular exercise could result in an improved cardiovascular system that delivers oxygen to your muscles more efficiently and effectively. Increased resistance training could lead to increased lean tissue, allowing you to handle greater workloads without suffering physical stress and injury. Without overload, you reach a point where you are no longer making progress in your fitness level. This is known as plateauing. You may have witnessed or already experienced plateauing if you are regularly exercising now, but seeing little if any improvement. Although in most cases, reaching and maintaining a plateau in your workouts is something you want to avoid, it’s not necessarily always a bad thing! Here’s what I mean. For example, if you’re already in good shape, and merely want to maintain it, performing your normal workout can help you maintain that fitness level. But, overload leads to improvement. Having your body improve its fitness boils down to how your body perceives the work that it’s performing. Here’s an example of what I mean: Suppose I could lift a 10-pound dumbbell for 10 repetitions before becoming exhausted. If I performed this same exercise week-in and week-out, after a while, as I got stronger, my strength gains through this exercise would start to level-off. This same exercise wouldn’t challenge my muscles in the same way. As my muscles became used to this workload, my strength would begin to plateau and, in order to continue to improve my strength, with this particular exercise, I’d want to create an overload.
Y o u r
W o r k o u t
You can create an overload with either cardiovascular (aerobic) exercise, or resistance training by changing one of several variables. Cardiovascular overloading can occur when you increase either the duration, intensity, or frequency of your aerobic exercise. Increased duration generally refers to how long you exercise – for instance, adding five minutes to your normal jog or walk. Intensity can be increased by, for example, going faster, or running up an incline – thus making the same exercise more difficult. And, increased frequency simply means increasing how often you perform the exercise. Overloading your muscular system can be accomplished through increasing the same variables as mentioned above, albeit in some slightly different ways. For instance, increasing the duration could be accomplished by increasing the amount of time you spend lifting weights. While increasing the number repetitions or sets of repetitions that you perform an exercise or reducing the amount of time you rest between exercises are both examples of increasing the exercise’s intensity. Increasing the frequency of this type of exercise should not be done without due care since, with resistance training, you should generally give the exercised muscles a 24-48 hour rest period between workout sessions before working them again. Safe and effective overloading of your system through progressive exercise is all about making advances in your fitness level. But, a big word of caution here: you should not increase more than one of the variables mentioned above at a time. Then, when your body adjusts to the new workload, you can start making further adjustments. Overloading is NOT only about continually increasing the AMOUNT of weight you lift, or the DISTANCE that you cover aerobically! Safe and effective overloading is important to making gains in your fitness. But, because of its potential for injury if not done properly, you may want to seek the advice of an experienced, knowledgeable, certified personal trainer before planning and making these changes to your exercise routine. Periodically adjusting your exercise routine to incorporate overload can also help you reduce the boredom of performing the same routine over and over again. Properly planned, this can give you a great way to continue to challenge your body at each plateau of your improved fitness. As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any exercise, to ensure that your planned exercise is appropriate for you and your current fitness level. LaRue is a Certified Strength and Conditioning Specialist, Certified Strength and Injury Prevention Trainer, and a Post-Rehab Trainer who has worked with clients of all ages, both athletes and non-athletes. He has written dozens of published articles on Sports Performance and Injury Prevention, and consults with many of the country’s leading Sports and Fitness organizations throughout the United States. LaRue can be reached by email at: larue.cook@lecfitness.com www.rihealthandfitness.com | volume three issue ten
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F I T N E S S
Pounds by LaRue Cook
Losing weight seems to be a common goal nationwide, but what are people really trying to accomplish? In my fitness practice, I have worked with countless female clients who present with a common fitness goal, lose weight. When I explore this goal with them a bit further, they often come to the realization that the issue is that they really want to fit into their current clothes better, wear a smaller clothing size or maybe be healthier by becoming leaner. When I ask if they’d be happy wearing smaller sized clothing, regardless of the number on the scale, and explain that the truth is that their weight loss goals are really more about losing inches, not pounds, I often get a look of surprise. The simple truth is that when you lose body fat, you lose inches but not necessarily pounds. Pounds continually get a bad rap, but it’s body fat and their associated inches that are the real culprit. The two are so closely related that in this article when I use the term body fat, please also see the word inches. So, let’s take a look at this issue of pounds versus inches. I love to train my clients and write by using analogies. So, to illustrate what I mean about the whole pounds versus inches issue, let’s take a look at the photo below. Here I photographed two common pieces of exercise equipment - a kettle bell and a medicine ball. Looking at these two items side-by-side with no additional information, you might assume that the medicine ball weighs more simply because it’s larger. You’d be wrong! Both of these items weigh the same. Think of the smaller kettle bell as representing a person who, through resistance training has added healthy lean tissue to their body, and the medicine ball representing someone with a higher percentage of body fat. Both weigh the same, yet the kettle bell clearly is smaller in size. Without a doubt, the kettle bell person fits into smaller sized clothing! But, even better, since excess body fat is associated with several disease and health indicators, the smaller, leaner person tends to be healthier from a body composition and overall health point of view. To further illustrate what I mean about reduced body fat being the real issue, let’s use two fictitious people: Maria and Karen. Maria weighs 120 pounds and has 40 percent body fat, while Karen weighs 140 pounds and has 20 percent body fat. Looking at just the weight numbers alone, you might assume that Maria is most likely the healthier person, because she weighs less. But let’s look behind these numbers. Maria has 48 pounds of body fat, while Karen, although weighing more, has only 28 pounds of body fat. In terms of their body composition, Karen is actually healthier. Karen’s lower percentage of body fat also probably translates into smaller sized clothing, which is the real goal of many people seeking weight loss. Muscle, or lean tissue, takes up
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V
F I T N E S S
Inches VS. less space than fat, and thus, means fitting into smaller sizes or having your current size fit more comfortably. Assuming Karen’s body fat measurement is within established norms, her body composition also is healthier.
Body composition is one of the elements of overall fitness. It is the ratio of body fat to lean tissue, and the normal healthy ranges for this ratio are published by such sources as the American College of Sports Medicine. Generally, the lower this ratio is within your healthy range, the better. Often people will lose weight, but do nothing to change their body composition. Although the scale indicates that they’ve made progress according to their measure of success (pounds), they’ve actually not made as much progress as they could have if they had also increased their lean tissue-to-body fat ratio. Losing weight by itself does not automatically mean that you’ve changed this ratio. You can improve your body fat ratio with an exercise regimen that includes both aerobic and weight training exercises. As you begin to lose excess body fat and gain lean tissue, you will notice how much better your clothes fit. Since a pound of muscle weighs the same as a pound of fat – but takes up less space, your increased muscle, reduced body fat and healthier body composition could mean little change in the number of the scale, but a great difference in how your clothes fit! So here’s what I suggest for those of you hooked on numbers. Focus on a different number. A friend of mine has clothes in her closet ranging from size 4 to 10, each size representing different fitness phases in her life. To gauge her progress in becoming leaner, I recommended that she look at what clothing size she’s wearing as she continues her exercise regimen. When this number gets smaller, she knows she’s making progress in reducing body fat. As I constantly remind my clients, if your goal is to develop a leaner healthier body composition, forget the scale. Instead, as you keep up your exercise routine, periodically have your body fat measured, and check out how your clothes fit. Remember, losing inches by reducing body fat and building muscle does not necessarily translate into lost pounds. It does however achieve the goal of fitting better into your current clothes, improving your overall body composition and with it, your overall health. So in the battle of the bulge: Pay more attention to your inches instead of focusing on those pounds! LaRue is a Certified Strength and Conditioning Specialist, Certified Strength and Injury Prevention Trainer, and a Post-Rehab Trainer who specializes in working with female clients of all ages, both athletes and non-athletes. LaRue has authored several published pieces and produced video specifically targeted to female fitness and exercise. See his videos at: https://vimeo.com/180686322; https:// vimeo.com/182330830; https://vimeo.com/182330830 and https://vimeo. com/182332156 for more information on his work in Female Exercise and Fitness. Cook can be reached by email at: larue.cook@lecfitness.com.
www.rihealthandfitness.com | volume three issue ten
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EVENTS d n a l s I e d Rho HEALTH & FITNESS spring
SUMMER | FALL
2016 2016
FOR MORE EVENTS
& INFORMATION VISIT VISIT
WWW.RIFITMAG.COM
RIHEALTHANDFITNESS.COM
Sunday, October 23rd 11:00 am Gansett Half Marathon Aqua Blue Hotel Narragansett, RI
Sunday, October 30th 7:30 am OS Marathon & Rhode Race Narragansett Town Beach Narragansett, RI
Thursday, November 24th 10:00 am RI Family Turkey Trot & Kids Run City Hall Pawtucket, RI
Thursday, October 27th 5:00 pm Laid-back Fitness Open House Laid-back Fitness Warwick, RI
Saturday, November 19th 8:00 am Cumberland Rhode Island F.I.T. Challenge Diamond Hill Park Cumberland, RI
Saturday, November 26th 8:30 am Hill And Harbour Turkey Trot 6 Main Street East Greenwich, RI
Saturday, October 29th 9:00 am SNA 5K By The Bay 690 Peary Street Newport, RI
Saturday, November 19th 8:00 am Santa Hustle RI Half Marathon And 5K 175 Memorial Boulevard Newport, RI
Sunday, December 4th 8:00 am Seekonk Santa Run 5K Seekonk YMCA Seekonk, MA
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PRING EVENTS.indd 1
1/27/16 1:40
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