RI Health & Fitness Magazine V3 NO 11

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volume three issue eleven

rhode island

m a g a z i n e

PREPARE FOR A HEALTHY

WINTER

AGING WELL

5

WAYS TO MELT

AWAY CALORIES

AVOID THE HOLIDAY SNIFFLES

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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

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Volume 3 Issue 12

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Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Digital Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Nick Lovett Meghan O’Neill

Health & Fitness Resolutions for the

New Year

Our next issue of Rhode Island Health and Fitness Magazine will highlight our Health & Fitness Resolutions for the New Year. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising.

We will also focus on the best ways to accomplish your goals.

This special edition will include...

• Resolutions and Setting Goals • 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 Resolutions for the New Year Special Section.

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

Contributing Writers Joy Adamonis Julia Cianciolo Lori Cipolla LaRue Cook Lisa Couto Carol Ann Donnelly Chef Lara Zachary Lasky Nick Passarelli Elizabeth Phinney Chris Raymond Tony C. Wu

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 eleven

Inside This Issue

9 What’s Happening in Little Rhody 10 New England Ski & Snowboard Directory

13

Aging Well 14 Wine A Little, You’ll Feel Better 17 Helpful Ways To Avoid Holiday Sniffles 19 Clean Cooking Injury and Prevention 20 How To Avoid Winter Sports Injuries 22 The Proper Way To Dress Warm This Winter 24 Cold And Flu Season Is Here 27 To Stretch or not to Stretch 28 Injury Prevention Programs Complete Health 30 How Do We Get Our Energy

16

22

28

30

Fitness 32 5 Ways To Melt Away Calories

ON THE COVER B E S T

I N J U R Y

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volume three issue eleven

rhode island

m a g a z i n e

PREPARE FOR A HEALTHY

WINTER

AGING WELL

5

WAYS

TO MELT

AWAY CALORIES

AVOID THE HOLIDAY SNIFFLES

www.rifitmag.com | volume one issue one

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Featured Health & Fit Winter Guide Aging Well: Avoid The Holiday Sniffles

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Stay Connected RI Health & Fitness Magazine Like us Follow us

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What’s Happening in Little Rhody

NOVEMBER

2016

Volume 3 Issue 11

Featured Event

7th ANNUAL BEAT SANTA 5K Saturday December 17th, 2016 from 4:00 PM to 5:00 PM

Sunset start, finish in the dark!

Celebrate A Holiday Tradition With Twists & Turns At Artists’ Exchange’s 13Th Annual Production Of A Christmas Carol Cranston, December 8-17, 2016

‘Tis the season to be jolly! Get into the holiday spirit with Artists’ Exchange’s 13th annual production of A Christmas Carol, performed December 8-17, 2016 in Cranston at both Theatre 82 and the historic Park Theatre; sponsored by Motif Magazine.

Adapted and directed by Jessica Chace, this year’s show is not your typical “A Christmas Carol” although still based on Charles Dickens’ classic novel and rooted in its themes. Tom Chace is Music Director and also portraying Ebenezer Scrooge (don’t miss Bob Colonna’s cameo as Elderly Scrooge).

Located at the...

Seaconnet Sportsmans Club, 145 Sakonnet Drive (CFP) Portsmouth R.I. (new location!)

Online registration IS OPEN. The field size is limited to 100 runners.

There will be a clock but no timing or recorded times. There will be luminescents and goodies to all pre-registered runners, refreshments and a little Christmas cheer. Proceeds are to benefit the Rhode Island Road Runners.

If Santa is unable to finish race due to any reason, prizes will be awarded in a raffle.

For More Information Visit

www.rhoderunner.com/events

Tickets are available for purchase online (www.artists-exchange. org), by phone (401-490-9475), or in person (50 Rolfe Square, Cranston). Theatre 82 tickets are $15 in advance and $20 at the door; Park Theatre tickets are $18 in advance and $22 at the door.

Support local theater and the show’s cast of over 40 children, teens, adults, and seniors of all abilities and walks of life.

For more information please visit.....

www.artists-exchange.org

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Ski Mohawk Mountain Cornwall, Connecticut www.mohawkmtn.com Base: 950ft Summit: 1600ft Vertical Drop: 650ft Longest Run: 1.5 mi Snow Making: 100ac Ski Sundown New Hartford, Connecticut skisundown.com Base: 450ft Summit: 1075ft Vertical Drop: 625ft Longest Run: 1 mi Snow Making: 70ac Woodbury Ski Area Woodbury, Connecticut www.woodburyskiarea.com/winter Base: 430ft Summit: 730ft Vertical Drop: 300ft Longest Run: 0.2 mi Snow Making: 50ac Big Squaw Mountain Ski Resort Greenville , Maine skibigsquaw.com Base: 1750ft Summit: 300ft Vertical Drop: 1750ft Longest Run: 1.3 mi Snow Making: 70ac 10

Lost Valley Auburn, Maine lostvalleyski.com Base: 255ft Summit: 495ft Vertical Drop: 240ft Longest Run: 0.3 mi Snow Making: 45ac

Saddleback Inc. Rangeley, Maine www.saddlebackmaine.com Base: 2460ft Summit: 4120ft Vertical Drop: 2000ft Longest Run: 3.1 mi Snow Making: 125ac

Mt. Abram Ski Resort Greenwood, Maine www.mtabram.com Base: 1075ft Summit: 2250ft Vertical Drop: 1150ft Longest Run: 5 mi Snow Making: 175ac

Shawnee Peak Bridgton, Maine www.shawneepeak.com Base: 600ft Summit: 1900ft Vertical Drop: 1350ft Longest Run: 0.8 mi Snow Making: 234ac

Mt. Jefferson Lee, Maine www.skimtjefferson.com Base: 351ft Summit: 753ft Vertical Drop: 432ft Longest Run: 0.3 mi Snow Making: 0ac

Sugarloaf Carrabassett Valley, Maine www.sugarloaf.com Base: 1800ft Summit: 4237ft Vertical Drop: 2437ft Longest Run: 3 mi Snow Making: 490ac

New Hermon Mountain Stockton Springs (or) Hermon Maine www.skihermonmountain.com Base: 100ft Summit: 450ft Vertical Drop: 350ft Longest Run: 1.9 mi Snow Making: 70ac

Sunday River Newry, Maine www.sundayriver.com Base: 800ft Summit: 3140ft Vertical Drop: 2340ft Longest Run: 3 mi Snow Making: 552ac

FTo Advertise o r Call: M Ralph o rCoppolino e i 401-837-0239. n f o r Rhode m aIslandt Health i o &nFitnessoMagazine n Winter

Bousquet Ski Area Pittsfield, Massachusetts www.bousquets.com Base: 1125ft Summit: 1875ft Vertical Drop: 750ft Longest Run: 2038.6 mi Snow Making: 98ac Jiminy Peak Hancock, Massachusetts www.jiminypeak.com Base: 1230ft Summit: 2380ft Vertical Drop: 1150ft Longest Run: 2 mi Snow Making: 163ac Nashoba Valley Westford, Massachusetts www.skinashoba.com Base: 200ft Summit: 440ft Vertical Drop: 240ft Longest Run: 0.5 mi Snow Making: 52ac Otis Ridge Ski Area Otis, Massachusetts www.otisridge.com Base: 1300ft Summit: 1700ft Vertical Drop: 400ft Longest Run: 1 mi Snow Making: 55ac

Sports

in

Ne

i andSnowboard

ew

Ski Butternut Great Barrington, Massachusetts www.skibutternut.com Base: 800ft Summit: 1800ft Vertical Drop: 1000ft Longest Run: 2.5 mi Snow Making: 110ac

Cranmore Mountain Resort North Conway, New Hampshire www.cranmore.com Base: 600ft Summit: 2000ft Vertical Drop: 1200ft Longest Run: 1 mi Snow Making:192ac

Wachusett Mountain Ski Area Princeton, Massachusetts www.wachusett.com Base: 1006ft Summit: 2006ft Vertical Drop: 1000ft Longest Run: 2 mi Snow Making: 111ac

Loon Mountain Lincoln, New Hampshire www.loonmtn.com Base: 950ft Summit: 3050ft Vertical Drop: 2100ft Longest Run: 2.5 mi Snow Making: 322ac

Attitash Bartlett, New Hampshire attitash.com Base: 600ft Summit: 2350ft Vertical Drop: 1750ft Longest Run: 3 mi Snow Making: 240ac Bretton Woods Carroll, New Hampshire brettonwoods.com Base: 1600ft Summit: 3100ft Vertical Drop: 1500ft Longest Run: 2 mi Snow Making: 400ac

England

Mount Sunapee Newbury, New Hampshire www.mountsunapee.com Base: 1233ft Summit: 2743ft Vertical Drop: 1510ft Longest Run: 0.8 mi Snow Making: 215ac Waterville Valley Waterville Valley, New Hampshire www.waterville.com Base: 1984ft Summit: 4004ft Vertical Drop: 2020ft Longest Run: 3 mi Snow Making: 220ac

Visit

Wildcat Mountain Jackson, New Hampshire www.skiwildcat.com Base: 1950ft Summit: 4062ft Vertical Drop: 2112ft Longest Run: 2.8 mi Snow Making: 200ac Catamount Hillsdale, New York www.catamountski.com Base: 1000ft Summit: 2000ft Vertical Drop: 1000ft Longest Run: 2 mi Snow Making: 128ac Killington Resort Killington, Vermont www.killington.com Base: 1165ft Summit: 4241ft Vertical Drop: 3050ft Longest Run: 6 mi Snow Making: 500ac Mount Snow West Dover, Vermont www.mountsnow.com Base: 1900ft Summit: 3600ft Vertical Drop: 1700ft Longest Run: 2 mi Snow Making: 480ac

Okemo Mountain Resort Ludlow, Vermont www.okemo.com Base: 1144ft Summit: 3344ft Vertical Drop: 2200ft Longest Run: 4 mi Snow Making: 605ac Smugglers’ Notch Resort Smugglers’ Notch, Vermont www.smuggs.com Base: 1030ft Summit: 3640ft Vertical Drop: 2610ft Longest Run: 3 mi Snow Making: 192ac Stowe Mountain Resort Stowe, Vermont www.stowe.com Base: 2035ft Summit: 4395ft Vertical Drop: 2160ft Longest Run: 3.7 mi Snow Making: 388ac Stratton Mountain Stratton Mountain, Vermont www.stratton.com Base: 1872ft Summit: 3875ft Vertical Drop: 2003ft Longest Run: 3 mi Snow Making: 570ac

w w w . r i h e a l t www.rihealthandfitness.com h a n d f i t n| volume e sthree s .issuec eleven o m 11

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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.

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P. 15 - Wine A Little, You’ll Feel Better P. 17- Avoid The Sniffles P. 19 - Clean Cooking

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www.rihealthandfitness.com | volume three issue eleven

13

A G I N G

W E L L

Win

Resveratrol found in wine reduces toxins responsible for producing blood clots, which is the primary cause of coronary disease.

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

P

A G I N G

W E L L

Little you’ll feel better

ne a

by Nick Passarelli RI

Sipping a little wine may be beneficial to your health.

According to research conducted by Neil Shay, a biochemist and molecular biologist and a study team at Oregon State’s College of Agricultural Studies, a trial was conducted on high-fat-fed mice and normal fed mice. In their research, they fed a selection of mice high-fat diets and a selection of mice, normal diets. The high-fat-fed mice began to develop metabolic consequences much like person who is overweight and sedentary. After a period of time, the high-fat-fed mice were fed grape extracts, also a primary component in the wine-making process, the highfat-fed mice who received the grape extracts began to accumulate less fat in their liver, and had lower blood sugar.

The study concluded that consuming dark-colored grapes, whether eating them or drinking juice or wine, might help people better manage obesity and related metabolic disorders. Next time you are in need of winding down, think of the list of benefits a glass of wine can contribute to your health: Combat the common Cold According to a report found in the American Journal of Epidemiology, those who drank red wine had 44% fewer colds than those who did not drink red wine.

Rich in Antioxidants Oligomeric procyanidins is a type of polyphenol that is antioxidant-rich aiding in eliminating toxins from free radicals and other harmful toxins that contribute to disease. Polyphenols such as these are particularly beneficial for increasing collagen and elasticity of the skin, helping to diminish wrinkles.

Memory Defense Resveratrol is prominent in wine which helps to protect against cell damage in the brain and helps to flush the brain of toxins which is important in maintaining good memory health.

Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services.

Aids in Sleep Red wine contains melatonin, a hormone secreted by the pineal gland which regulates sleep and wake cycles.

Lowers Blood Pressure Procyanidins, found in the tannins of red wine are considered to be one of the most abundant flavonoid polyphenols in found in wine and is associated with lowering blood pressure. Resveratrol found in wine reduces toxins responsible for producing blood clots, which is the primary cause of coronary disease.

We’ve likely all heard of the ‘French Paradox,’ a term that refers to the French diet known for their low frequency of coronary heart disease despite consuming diets relatively high in saturated fats. Many contribute the incidence of low coronary disease to the French’s frequent consumption of wine, however, the French Paradox is not exclusively linked to a high-fat diet and supplementing wine with meals, it incorporates the French culture too.

The French are known to taking longer periods of time when consuming meals, are perceived to work less and vacation more, and lead generally lower-stress lifestyles.

Since stress and the prevalence of excess amounts of adrenaline is connected to heart disease, the French culture greatly contributes to the prevention of heart disease. While it may be nice to overindulge, the French Paradox shows us that there is more to just having wine that contributes to an individual’s preventative health, so take that into account before you pour your next glass. á votre santé!

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

www.rihealthandfitness.com | volume three issue eleven

15

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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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

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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.

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

A G I N G

W E L L

Helpful Ways For Seniors To

Avoid Holiday Sniffles The Holiday season can bring a lot of things into our lives, family, presents, food, but don’t let one of the things the season brings be a cold! Between travel, the cold weather, and everyone getting together in the same place, germs begin to spread like wildfire, especially for seniors. Follow these tips to keep them at bay.

WASH YOUR HANDS

The best way to avoid getting sick for seniors, is regular hand washing. Touching public door knobs, hand rails, and many other things opens us up to all kinds of germs left behind by other people. Wash your hands regularly throughout the day, you may even want to keep a small bottle of hand sanitizer with you, incase you can’t get to a sink, especially before eating.

DON’T DROP HEALTHY EATING HABITS

Between cookies, pies, cakes, pastries, and so much more, sometimes it feels like there is a new dessert everywhere you turn during the holidays. It’s okay to indulge, don’t stop yourself from enjoying all of the things you love about this time of year, but do remember balance. Try not to overfill on all of the sugar, and maybe consider taking an extra helping of vegetables during dinner. For seniors, a properly nourished body means a properly nourished immune system.

LET YOURSELF RELAX

It can be very easy to get stressed out, and stress can

actually suppress your immune system. With so much going on, and so many places to be, seniors can get overwhelmed easily. Try not to worry too much. Making to-do lists, and schedules are great ways for seniors to stay organized and eliminate stress. Make sure you’re also getting enough sleep, lack of sleep can lead to irritability and confusion, which can make you stress even more.

TAKE VITAMINS

For seniors, vitamins are something to consider taking year round, but they can be especially helpful during cold and flu season. Zinc, Echinacea, Vitamin D and Vitamin C are all great ways to boost your immunity and help your body fight off germs.

However you choose to enjoy the holidays, whether at home or away, consider these ideas on staying healthy.

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A G I N G

W E L L

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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.

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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

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Pumpkin Baked Oatmeal I just had to do it. I had to submit a pumpkin recipe because I love it so much. I know there is some pumpkin burn-out out there but we need to remember that this seasonal squash is incredibly healthy, oh and did I mention flavorful?

This recipe pairs the best of the pumpkin world boosted with flaxseed for Omega’s and tumeric and ginger for antiinflammation. I have been eating this for breakfast every day since the beginning of October! Bake this easy dish and enjoy autumn!

Ingredients: • • • • • • • • • • • • • • •

2 cups oats (I use old fashioned oats) 1 teaspoon baking powder 1 teaspoon ground cinnamon 1 teaspoon ground ginger (dry) 1 tablespoon ground flaxseed 1 teaspoon tumeric 1/2 teaspoon nutmeg 1/2 teaspoon kosher salt 1 large egg 1 cup pumpkin puree 1 cup milk (skim, soy or whatever ya got) 1/2 cup unsweetened applesauce 1/3 cup honey 2 tablespoons unsalted butter, melted 1 teaspoon vanilla

• •

1 cup raisins or craisins (Optional) 1 cup chopped Walnuts (Optional)

Instructions

Step 1: Preheat oven to 375.

Step 2: Add oats, baking powder, cinnamon, ginger, nutmeg, and other spices including salt to a large mixing bowl and stir to combine.

Step 3: In a separate medium bowl, whisk together the pumpkin puree, egg, milk, applesauce, maple syrup, melted butter and vanilla.

Step 4: Add the liquid mixture to the bowl with the oat mixture and stir to combine.

Step 5: Stir in the optional items if you are using..

Step 6: Pour the mixture into a greased 8x8 pan.

Step 7: Bake at 375 for about 35-40 minutes, until set and cooked through.

Step 8: Let cool for at least 5 minutes in the pan before slicing and serving.

Source: Adapted from http://www.familyfoodonthetable.com

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 eleven

19

INJURY & PREVENTION

How to Avoid

WINTER SPORTS INJURIES

by Carol Ann Donnelly

It’s that time of year. The temperature outside has dropped and so has our activity levels. With shorter days and uncertain weather, we may feel content to curl up on the couch and binge watch fill in the blank (i.e. television show, sports, rented movies). This prolonged inactivity can ultimately lead to injury, especially after your ski-fanatic friend calls and yells into the phone receiver, “ROAD TRIP!” “We see an uptick in knee injuries,” said Jason Harvey, owner of Elite Physical Therapy who is partnering with the Gloria Gemma Breast Cancer Resource Foundation to further help the people they serve.

Gradually improving flexibility and strength will reduce the risk of injury.

Performing a couple of sets of squats into a chair, as well as lunges will activate the muscles used for basketball and skiing. He also encourages people to use resistance bands around their ankles or knees and side step to improve hip strength. For basketball players, Harvey encourages them to practice jumping off a stair, and then increase it to two stairs, and then three. For long road trips to the mountains, he suggests stopping the car every 90 minutes and performing a few squats and lunges, as well as stretching upon arrival at the ski resort.

That’s because many winter sports can cause injuries like patella tendinitis. This happens when the tendon that connects the kneecap to the shinbone becomes irritated by repetitive stress. “We tend to be more sedentary in the winter, so we begin to lose a bit of strength,” said Harvey.

Repetitive stress injuries are the result of never taking the time to warm-up first

Weak thigh muscles can contribute to patella tendinitis, because the patella tendon works with the quadriceps muscles to extend the knee, which enables a person to kick, run and jump. Knee injuries are very common in basketball players, and it can also occur in skiers, when the ski catches an edge. Not to mention, the repeated stress of skiing down a bumpy mountain.

Even the best conditioned athletes suffer from injuries, and Harvey’s advice is to follow the one week rule. “If it is a minor strain, it will start to feel better in a week. If it continues to cause pain after a week and it is not getting any better, then you should call your doctor.”

“Repetitive stress injuries are the result of never taking the time to warm-up first,” said Harvey.

He suggests staying active through an exercise program during the cold months, but if that’s not possible, he encourages people to do simple functional exercises that strengthen the hips and legs. Furthermore, he urges people, regardless of their age, to gradually work their way up to the game winning slam dunk or the double black diamond trail.

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No matter what winter activity you choose, it is important to remember to always warm up and maintain a level of strength and flexibility, because “pain and dysfunction are not normal, no matter what your age,” said Harvey.

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.

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21

INJURY & PREVENTION

by Zachary Lasky, RI

Winter gets a bad rap in this part of the country. Aside from the holidays and New Year celebrations, many New Englanders think of winter as that long period of time we have to “deal with” after hitting the beach all summer long and enjoying the beautiful foliage in the fall. It’s wet, it’s cold and it can be miserable. Yet, living in New England, we are blessed with close proximity to beautiful mountains including the White Mountains in New Hampshire and the Green Mountains in Vermont, as well as many other beautiful outdoor oases. I’m excited to share with you the proper way to dress to stay warm and dry and enjoy the winter so that you no longer have to consider the winter months an excuse to be a couch potato.

Contrary to popular belief the way to stay warmest is not to find the thickest, bulkiest jacket possible and end up looking like the Michelin man. Rather, the most reliable standard is the three-layer method of dressing for the elements. It all starts with your base layer. Most base layer is made out of polyester or something similar like polypropylene and is designed to move moisture away from your skin so it can evaporate and keep you dry. For winter many base layers have an added layer of merino wool for extra warmth.

This brings us to the last of the three layers, which is your jacket. Selecting the proper jacket is absolutely vital to how much you will enjoy whatever activity it is that you are dressing for. For a frigid, yet sunny day, I would recommend something with down insulation. Your body will act as a natural heating method and the down feathers inside will trap the heat for maximum warmth. If you are skiing or going to be experiencing some foul weather, you will want a jacket that is waterproof. Since it is less common to find down jackets that are waterproof, you may look for something insulated with Primaloft, which is the warmest and lightest weight synthetic insulation on the market. Primaloft comes in a variety of weights for different levels of warmth, and since it is a thinner layer within a jacket instead of a “fill” like down, it is easier for manufacturers to work with.

So whatever your favorite winter activity is, whether it be hitting the slopes or just walking around town, remember your rules for dressing warm and enjoy getting off the couch!

Zachary Lasky is the manager of the family owned, Helly Hansen Newport.

Zachary has a passion for the outdoors and is a big time skiing enthusiast.

Helly Hansen Newport is a premier outfitter for all of your outdoor gear needs from skiing to sailing to just staying dry on a rainy day.

Visit bigweathergear.com for more information.

Next, on top of your base layer is your mid layer. For me the perfect mid layer is something not too heavy but still very cozy.

My choice is a thick fleece or if it is really windy a softshell jacket. A 200 g polartec fleece is extremely comfortable and is not going to feel too bulky under your outer layer. The benefit of a softshell jacket is that it’s an outstanding wind block solution, preventing wind from penetrating through to your body, thus helping you to stay warm.

Contrary to popular belief the way to stay warmest is not to find the thickest, bulkiest jacket possible and end up looking like the Michelin man.

22

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23

INJURY & PREVENTION

Cold and Flu Season

by Tony C. Wu, M.D,, University Medicine

Cold and flu season is upon us. It’s important to recognize the symptoms to recognize the differences for most effective treatment.

Cold symptoms usually come on gradually beginning with a sore throat followed by nasal symptoms, runny nose, congestion and cough. A slight fever is possible. Symptoms last for about a week, and during the first three days you are contagious. Rest is the best way to treat a cold. Staying well hydrated also helps. Over-the-counter (OTC) supplements such as daily vitamin C (500 mg a day) may shorten the duration of a cold and OTC cold and cough medications can help relieve symptoms.

Flu symptoms are more severe than cold symptoms and come on quickly. They include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people also may have vomiting and diarrhea. People may be infected with the flu and have respiratory symptoms without a fever.

Flu vaccination can reduce flu illnesses, doctor visits, and missed work and school due to flu, as well as prevent flu-related hospitalizations.

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Both colds and flu are caused by viruses that enter your body through mucuous membranes such as the nose, eyes or mouth.

Flu symptoms often mimic cold symptoms, with the most common difference being a higher temperature, usually in the 100-102 degree Fahrenheit range.

PREVENTION AND GOOD HABITS ARE KEY. Your hands carry germs.

The best way to prevent colds and flu is frequent hand washing with warm, soapy water for at least 20 seconds to help remove germs from the skin. If soap is not readily available, hand sanitizer can be effective in reducing the incidence of upper respiratory illnesses. Don’t touch your eyes, mouth or nose with your hands without scrubbing your hands first with soap.

Encourage others to do so. This is the best way to prevent the cold or flu virus from entering your body in the first place. Wipe down germy areas on surfaces and objects you touch in your office, home and school. Don’t forget light switches, doorknobs, your phone, computer and TV remote.

A strong body is a strong defense.

Keeping your body strong to fend off germs and viruses is key.

Eat healthy foods such as low-fat proteins, fruits and vegetables with plenty of nutrients. Stay hydrated by drinking a lot of fluids such as water to boost your immune response, and exercise to strengthen immunity. Vitamin C supplementation (500 mg/ day) may help prevent getting sick from viruses and may help shorten the duration of a viral illness.

Seasonal flu activity generally peaks between late December and early March. The Centers for Disease Control and

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INJURY & PREVENTION

is Here: Tips for Staying Healthy Prevention (CDC) urges action to protect yourself and others from influenza (the flu) which is a serious contagious disease that can lead to hospitalization and even death. Specifically for flu prevention, the following tips are recommended:

prevent serious flu complications. For people with high risk factors, treatment with an antiviral drug can mean the difference between having a milder illness versus a very serious illness that could result in a hospital stay.

Get a flu vaccine.

Studies show that flu antiviral drugs work best for treatment when they are started within two days of getting sick, but starting them later can still be helpful, especially if you are a high risk factor or are very sick from the flu.

An annual flu vaccine is recommended for all individuals over the age of six months to protect against the viruses that research suggests will be most common this season. There are two important updates to the CDC guidelines for the 201617 season that were recently announced: 1.) abandoning the intranasal formulation of the vaccine because it was found to be substantially less effective than the injectable formulation; 2.) egg-allergic individuals whose reactions have been limited to hives may receive the vaccine in the same manner as the general population. Those who have had more severe reactions (including anaphylaxis requiring epinephrine or other emergency intervention) may also receive the vaccine but administration should occur in an inpatient or outpatient setting where a healthcare provider can monitor and treat the individual for a reaction, if necessary.

Flu vaccination can reduce flu illnesses, doctor visits, and missed work and school due to flu, as well as prevent flurelated hospitalizations.

Vaccination of high risk people is especially important to decrease their risk of severe flu illness. Those at high risk of serious flu complications include young children, pregnant women, people with certain chronic health conditions like asthma, diabetes or heart and lung disease, and people 65 years of age and older. Vaccination is also important for health care workers and other people who live with or care for high risk people to keep from spreading flu to them.

Take everyday preventive actions to stop the spread of germs.

In addition to washing hands with soap and water, avoid close contact with sick people, and stay home while sick. If you are experiencing flu symptoms, the CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. Your fever should be gone for 24 hours without the use of a fever-reducing medicine.

Sources: cdc.gov/flu; medicaleconomics.modernmedicine.com; webmd.com

Dr. Tony C. Wu specializes in primary care, internal medicine and general practice at University Medicine. A graduate of the University of Medicine and Dentistry of New Jersey – Robert Wood Johnson Medical School, he has office hours at the University Medicine Patient Center in East Providence and East Greenwich Primary Care in East Greenwich. He is also affiliated with Rhode Island Hospital.

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. One of the largest physician groups 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...

Common sense, everyday preventive measures include covering your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it. Clean and disinfect surfaces and objects that you may have also contaminated with your germs.

Take flu antiviral drugs if your doctor prescribes them.

If you get the flu, antiviral drugs can be used to treat your illness. Antiviral drugs are different from antibiotics. They are prescription medicines (pills, liquid or an inhaled powder) and are not available over-the-counter. Antiviral drugs can make illness milder and shorten the time you are sick. They may also

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 eleven

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INJURY & PREVENTION

STRETCHING To Stretch or not to Stretch...that is the question!

by Elizabeth Phinney

Over the last few decades, there has been a great amount of research done on the benefits, or lack thereof, of stretching.

Do you stretch before you exercise or afterwards? If you stretch before, should you warm up first? How long do you hold a stretch for? Is it really necessary to stretch? What happens if you don’t?

I am neither a doctor nor a scientist and the only research I have done is being a Personal Trainer for 16 years working with people over the age of 45. I have created a strength training technique called BodSpir® and incorporated into the BodSpir® technique is stretching. From teaching this technique over the years to hundreds of people, here are the conclusions I have drawn: 1.

2.

3.

4.

5.

Stretching is a key component to enhancing flexibility as you age.

Make sure your muscles are warm before you stretch.

When you stretch, pull the muscle group into the stretched position and hold it there for at least 30 seconds. (Less than that is simply not long enough.)

When strength training, work a muscle group, stretch that muscle group, work a muscle group, stretch that muscle group, and keep alternating strengthening with stretching.

It is not necessary to stretch before you exercise, but your body does need to be warmed up before you exercise

6. Keep the alignment of the muscle tissue in mind when you stretch so that you have correct form.

There is a condition I have donned “jock knee.” I have found this in virtually every male client (and a few women) I have worked with who have been athletic in their younger years.

“Jock knee,” to me, means that you are not able to straighten your legs: Sit on the floor and up straight against a wall, pushing your buttocks back as far as you can into the wall.

Now straighten your legs. If your knees are off the floor, you have “jock knee,” and unless you start to pay attention to all those tendons, ligaments and muscle tissue behind your knee that contribute to “jock knee,” you will most likely have major issues as you age.

Look at it this way, throughout the day you use your muscles with every single thing that you do – even sitting down reading a book! The kind and generous thing to do is give back to your body by stretching out the muscle tissues you have been using. It’s that simple – consider stretching another gift you can give to your body!

Elizabeth P Phinney, Creator of BodSpir, Consultant, Speaker, Author, Personal Trainer, Co-Author #1 International Best Seller: The Expert Success Solution

www.rihealthandfitness.com | volume three issue eleven

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INJURY & PREVENTION

Injury Prevention Prog

by Julia Cianciolo

It is that time of year again, the time for fall sports. By now, your kids know if they made the high school soccer team, are going to join the recreational field hockey team, etc.

And right about now you are probably crossing your fingers, and your toes, that they get through the season without an injury.

• • •

There are approximately 100,000 to 200,000 ACL ruptures per year in the United States alone.

Statistics show that about 61 of 100,000 people experience an acute tear of the meniscus.

In past years there were an estimated 232,000 Achilles tendon sports injuries in the U.S.for individuals aged six and over.

What if we told you there were programs devised to help prevent injuries, such as an ACL tear, from occurring? You would say, ‘tell me more,’ right? Well, here it is: There are Injury Prevention Programs devised to significantly reduced Injury rates in adolescent involved in team sports.

correct exercises, a person can reduce their chance of injury by 40%. This is especially important as kids are getting back to school sports. According to a study published by the American Journal of Sports Medicine, Clinical practitioners (eg, orthopaedics, physical therapists) and sports practitioners (eg, strength and conditioners, coaches) can respectively recommend and implement IPPs (injury prevention programs) similar to those examined to help reduce injury rates in adolescent team sports contexts.

One of these injury prevention programs is called the Functional Movement

Participating in these programs and simply doing the

What if we told you there were programs devised to help prevent injuries, such as an ACL tear, from occurring?

28

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INJURY & PREVENTION

grams: Yes, they do exist!

Screen. The Functional Movement Screen is a powerful screening tool used to evaluate movement pattern quality in athletes and clients with no current pain or injury.

The screen is comprised of seven fundamental movement patterns that place an individual in challenging positions where weakness and imbalances become noticeable. Recent research indicates that a poor Functional Movement Screen score is related to impaired athletic performance increased risk of injury. Lowering risk of injury is the main benefit of being screened so limitations, imbalances and dysfunction can be identified and the correct injury prevention program developed.

At Specht Physical Therapy

our Athlete Assessment http://spechtphysicaltherapy.com/ services/wellness-programs/athlete-assessment/ our uses the Functional Movement Screen among other tests and measures in order to design an Injury Prevention Program for athletes participating in any sport or activity. Furthermore, before releasing patients back to their normal activities our physical therapists perform a Functional Movement Screen so the right exercises can be prescribed to lessen the likelihood of a re-injury.

To learn more about The Efficacy of Injury Prevention Programs in Adolescent Team Sports read this study published by the American Journal of Sports Medicine: http:// ajs.sagepub.com/content/44/9/2415.abstract?rss=1 To learn more about Functional Movement Screen visit the functional movement website: www.functionalmovement.com Article written by Julia Cianciolo. Article information provided by Specht Physical Therapy. At Specht Physical Therapy, our patients choose us because our belief in their potential, our ability to help, and the results we get.

For more information visit spechtphysicaltherapy.com for more information or call (401) 453-5800.

www.rihealthandfitness.com | volume three issue eleven

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COMPLETE

H E A LT H

How Do We Ge C

A

R

B

O

H

Y

by Chris Raymond, RI

The purpose of this article is to explore how the body processes carbohydrates like pasta or bread to get energy. A further look into our body’s energy systems will give a better explanation of how carbohydrates, fats, and proteins are broken down into energy. These concepts will help clarify what sources of carbohydrates to eat and when. A major goal of this article will also be explaining what “good” and “bad” carbs are. This is not a simple article about calories in versus calories out.

How do we get energy? From the foods we eat, right? Yes, but our bodies first need to digest what we eat and what we need to supply our bodies’ demand for. After the break down of food we eat (carbs, protein, fatty acids), we divide out where everything goes. That is in my opinion where most people need to process the information this article is about to present. Let’s explain this by introducing the three energy systems of our bodies have. The 3 energy systems of the body are called Phosphagen, Glycolytic, and Oxidative systems. The phosphagen system is our immediate source of energy and is always active in the first few seconds of all movements. This system

D

R

A

T

E

S

M

I

G

provides energy from stored particles in our body that can “break off” units of energy for use. Of course, this system has its limits around 1-10 seconds of time. The glycolytic system means the breakdown of glucose from our blood. Glucose is broken down from carbs we eat and is freely floating in our blood for energy from this system. We can store some glucose in our body in limited quantities but our major storage form is called Triglycerides or fat! Interestingly enough our oxidative system provides energy from the breakdown of all three sources of proteins, carbs, and fats. This system takes time to do this and needs a high amount of oxygen present.

How does this help us?

It’s important to note that the demand you put on your body reflects the major contributor of each energy system.

For example,

If I were to be a comp I might require more carb sedentary adult who si 30

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H E A LT H

et Our Energy?

H

T

P

L

A

Y

A

if I were to be a competitive marathon runner, I might require more carbohydrate intake than a sedentary adult who sits at a desk for work. Not to mention all of the other variables that play a role in someone’s metabolism. Another important point that was mentioned earlier, was that glucose is freely floating in our blood for energy. Our body will try to have a constant level of glucose in the blood for energy. If enough blood glucose concentrations are met and more is dumped into its stream, it must be dealt with by secreting insulin and driving it into the cells, or converted to a storage form as explained before (fat).

When and what “carbs” to eat is by far the most complicated for most individuals when it comes to their diet. These questions and issues should be addressed at a far later date after an individual can express how many they are taking in.

One must assess how many carbohydrates they are taking in on a daily basis before worrying about if it’s a “good” or “bad”

B

I

G

R

O

L

E

carb. For example, white potato vs sweet potato. Both are carbs but depending on the demand I’ve been putting on my body I might choose a white potato over a sweet potato because I just ran a marathon and I require a quick supply of glucose into the body. In my opinion many people don’t know how long of duration(time) a piece of food will give them energy. There are too many psychology and neurological factors to why someone will eat again and hunger setting in long before energy levels drop. Listen to your body and know that it is perfectly fine to feel hungry for a period of time.

Chris Raymond is the full time instructor for the Personal Fitness Trainer program at MTTI. This program prepares students to become ACSM certified personal trainers which is the gold standard in the industry. In addition, students are trained in program design, wellness coaching, health and fitness assessments, and essential business topics such as marketing, sales, and organizational skills. Chris is passionate about raising the industry standard for personal training and bringing like-minded individuals together to be successful in the industry.

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn

petitive marathon runner, bohydrate intake than a its at a desk for work. www.rihealthandfitness.com | volume three issue eleven

31

F I T N E S S

5 WAY S T O M E LT AWAY C A L O R I E S W I T H

WINTER SPORTS

by Joy Adamonis, RI

Colder weather is upon us. Who says you need to confine yourself to the indoors for your workout? Winter not only brings snow showers, but also a plethora of outdoor sports that burn a mean calorie. Zip up that puffer jacket, lace up those winter boots, slip on those gloves and head outside for a great workout that builds muscle and burns fat. Below are some of the most popular winter activities.

1. Snowboarding: We can’t all be the next Shaun White, but

that doesn’t mean we can’t enjoy snowboarding as well. A moderate boarder can burn 300-400 calories per hour, while a more experienced boarder can burn upwards of 800 calories per hour. Snowboarding requires a great deal of core strength.

You can skip those 100 sit-ups on the day you shred it.

2. Ice Skating: Not only is ice skating an inexpensive activity to do on a cold winter’s day, but it is also very family friendly. Most rinks have crates or walkers for the younger crowd. However, you could be like me and rock the walker until you are stable on your skates! Leisurely laps (and falls) around the rink can burn 300-400 calories per hour. If you skate for speed, you are going to burn almost 900 calories per hour.

3. Sledding: For those with kiddos, this activity is something I’m

sure you will do more than a few times this winter. Sledding is

You could be like me and rock the walker until you are stable on your skates!

32

a great family activity and very cost effective. A hill and a sled is all you need to enjoy this activity. People will be surprised to learn than sledding burns 400-600 calories per hour. If you are chasing little ones up and down the hill, well, you my friend have your workout in for the day, and you had fun with your kids at the same time.

4. Skiing: A day on the slopes is a great workout, regardless of your skill set. You work every muscle in your body. A leisurely day gliding on the snow can burn 400-600 calories, whereas cross-country skiing yields the bigger burn at 800-1,000 calories per hour. Skiing is not as friendly on the pocketbook as other activities, what with equipment rentals and lift tickets, but it is a great workout and family friendly as well.

5. Snowshoeing: Are you a runner who is bummed about the impending snow covered trails? I know I am. However, snowshoeing is a great alternative for days when a clean trail just isn’t happening. According to Snowsports Industries America, or SIA, the average person is expected to burn 45% more than walking or running at the same speed. Taking in the splendor of the winter scenery, as well as burning 600 calories per hour, sounds like a great snowy day activity to me.

You don’t need to be training for a competition and you don’t even have to invest a whole lot of money into these sports for inspiration to hit. Everyone can use a refresher when it comes to his or her workout routines. While most might not consider these sports a workout at the first glance, they all fight fat, burn calories and help establish a solid inner core. No wonder why the majority of those Olympic athletes are in amazing shape.

Good abs as a benefit to having fun and enjoying nature’s winter wonderland? Why yes, thank you very much.

Joy Adamonis is a local freelance writer, blogger and Beachbody Coach.

She is a devoted mom and wife who enjoys living an active lifestyle.

Kickboxing, yoga and running have transformed her life and have helped maintain her 75-pound weight loss. She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www.mysensationalkid.com

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Caring is our specialty.

University Medicine offers patients more choices in convenient locations. Our 200 physicians in 20 locations can provide seamless, connected primary care and specialty services.

Our mission is to provide the most comprehensive, personalized care available – from pediatrics to geriatrics. And our affiliation with The Warren Alpert Medical School of Brown University means you’ll also have access to the most advanced medical research, clinical protocols and technology.

Along with offering primary care services, University Medicine integrates diagnostics and treatments in the specialty fields of Endocrinology, Gastroenterology, Infectious Disease, Kidney/ Hypertension, Rheumatology, Geriatrics, Oncology, Pediatrics, Primary Care, and Pulmonary.

One call connects you to the area’s most advanced, comprehensive medical network for all of your healthcare needs. Call 1-877-771-7401.

www.umfmed.org 36 To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine