Rhode Island Health & Fitness V3 No 2

S p e c i a l

M e n t a l

rhode island

H e a l t h

E d i t i o n FREE

volume three issue two

m a g a z i n e

Meditation Becoming Healthy From Within

AGING WELL GROWING NEED FOR HOME CARE

Helping Kids Stress Less

& Live More

FITNESS

CLASSES

YOU’LL WANT TO TRY www.rihealthandfitness.com www.rifitmag.com | | volume volumethree one issue one two

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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

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rhode island

m a g a z i n e

Ralph Coppolino Founder

Dear Readers,

from the editor

This month we bring to you an issue focused on Mental Health. In particular, we explore resources for you to feel your best. This can however, be overwhelming all at once if you aren’t used to eating mindfully (Tips on pg. 18), thinking positively, or meditating (Mediation Tips on pg. 40).

My French professor once told me, when learning French you must remember that, Petit à petit, l’oiseau fait son nid, which translates to, Little by little the bird makes it’s nest. This phrase not only stuck with me when learning French but I take it with me whenever I must overcome something. I find that tiny shifts in the day, little by little, remind me to do what is necessary in order to maintain a positive outlook and feel accomplished at the end of the day.

Here are a few things that I practice on a daily basis:

Listen to Your Body

I am the biggest culprit of this! I often tend to override feeling tired or the need to slow down and it catches up with me, quick. By listening to our bodies, it allows us to get what we truly need. And no, this does not mean skipping the gym for a second time in a row because you are too tired to move, it means to maybe go lighter with your workout if you’re feeling weak or are having trouble focusing. Remember, celebrate your choice to actually make it to the gym, you’ve earned it.

Do Something That Fuels You

Sometimes when I’m in the thick of a project or working on something really stressful, I will stop into the antique shop near my house on my way home from work. This 5-10-minute break away from my world and into a space that is always changing and sparks my creativity, allows me to re-charge and find a little more balance to be able to step back, find some perspective, and then continue on feeling renewed. I am also able to accomplish this state by meditating, doing yoga, and/or doing something active outdoors such as hiking or running. So find your fuel and incorporate it into your day anyway that you can! (Check out great Yoga Benefits for Your Body on pg. 28 or Tips on Running in the Winter on pg. 30)

Let go of fear and Choose Love

This is the key. On a daily basis it is easy to get wrapped up in having a ‘bad’ start to the day; the coffee that spilt all over your center console and the car that cut you off! Sometimes, we carry negative energy around with us throughout the entire day! Instead of focusing on what went wrong and assuming the rest of your day will continue to spiral downward until your head hits your pillow, think of something the brings you joy, forgive yourself for feeling negative, and choose to open your heart to the possibility that something great will happen instead --what have you got to lose!

So remind yourself on how a bird builds it’s nest and most importantly, don’t be afraid to accept yourself where you are and reach out when you need a little help. We hope you find some inspiration in this month’s issue!

Best,

Gil Lantini Co-Founder Mike Casale Senior Designer Amanda Repose Managing Editor Marketing Julia Cianciolo Lauren Bansbach Alison Dupuis Kelly Sobolewski Hannah Spain Marketing Assistant Kassandra Petrocelli Interns Jason Boulay Georgio Elian Alex Paxman Sandra A. Ristau Contributing Writers Joy Adamonis Tara Beaulieu Lori Cipolla Michelle Collie Emma Denton, MS, RD Carol Ann Donnelly Dr. Kristin Kolesar Fabris Dr. Lauren Hedde My Chef Lara Nick Passarelli Pam Rand, RD, LDN Dr. Kate Siner

www.facebook.com/rifitmag twitter.com/rifitmag 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

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

©2016 Integrated Media Group D/B/A RI Health and Fitness

contents

volume three issue two

Inside This Issue

9 Winter Markets and Harvest Calendar

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10 News in the Ocean State 12 Reducing Stress 15 Tips to Prevent Back Pain 16 Nutrition for Women 18 Savor the Flavor 21 Clean Cooking

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22 Growing Need for Home Care 25 Flu Prevention 26 Fit and Healthy Kids 28 Yoga for Every Body

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30 Keeping You on Pace 31 Fit Bits 33 Yoga Classes You’ll Want to Try 35 Pilates Classes You’ll Want to Try

ON THE COVER S p e c i a l

36 Mental Health in RI 38 The Crazy Things You Do

M e n t a l

rhode island

H e a l t h

E d i t i o n FREE

volume three issue two

m a g a z i n e

Meditation Becoming Healthy From Within

40 Becoming Healthy from Within 42 Events

31

AGING WELL GROWING NEED FOR HOME CARE

Helping Kids Stress Less

& Live More

Featured Mental Health Special Edition

Aging Well: Growing Need FITNESS CLASSES For Home Care YOU’LL WANT TO TRY www.rifitmag.com | volume one issue one

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40

www.rihealthandfitness.com | volume three issue two

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

Harvest Calendar February and March Fresh in Season Brussel Sprouts Collards Kale Lavender Leeks Maple Syrup Microgreens Mushrooms Salad Greens Sprouts Rosemary

Available from Storage Apples Beets Broccoli Carrots

Cauliflower Garlic Gourds Honey Onions Parsnips Potatoes Sweet Potatoes

SATURDAYS Hope Artiste Village 9 am to 1 pm 1005 Main Street Pawtucket, RI

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Indoor Wintertime Farmer’s Markets

Coastal Grower’s Market 10 am to 1 pm The Dye House at the Lafayette Mill 650 Ten Rod Road North Kingstown, RI South Kingstown Market 10 am to 2 pm Peacedale Mill Complex 1425 Kingstown Road Peacedale, RI Mount Hope 9 am to 1 pm 250 Metacom Ave Bristol, RI Aquidneck Growers’ Market 9 am to 1 pm Newport Vineyard & Winery 909 East Main Road Middletown, RI

TUESDAYS

Thundermist Health Center 2:30 pm to 5:30 pm 450 Clinton Street Woonsocket, RI

www.rihealthandfitness.com | volume three issue two

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News in The

Athletes Increasingly Turn to Rhode Island

BASED PERFORMANCE PHYSICAL THERAPIST FOR POST-CONCUSSION TREATMENT thorough patient history. “We perform examinations to recognize the signs and symptoms of concussion such as headaches, blurred vision, difficulty concentrating, sensitivity to light, and dizziness,” explains Kara Chace, DPT, partner and clinic director at Performance Physical Therapy’s Riverside office.

Performance Physical Therapy tailors the program to meet individual needs and safely reintegrate the patients into their sports. Chace, who holds a bachelor’s degree in athletic training, often combines the skills she gathered as a licensed athletic trainer with her clinical expertise when evaluating a concussion patient.

According to the American College of Sports Medicine, reported concussion rates have increased at all levels of sports participation during the last few years. Improved diagnostic strategies and increased disclosure by student athletes contribute, in part, to this phenomenon.

PROVIDENCE, RI - The critically acclaimed film Concussion has brought the subject of concussion into a new light for athletes across the United States. In the public health exposé, Will Smith portrays a Nigerian forensic pathologist who tried to articulate to the National Football League his findings in the brains of 4 deceased, professional football players.

With concussion awareness showcased in the box office and being publicized throughout sports media ahead of the NFL’s biggest game, the Super Bowl one Rhode Island based physical therapy company is tackling post-concussion treatment head-on. Performance Physical Therapy employs physical therapists specializing in post-concussion treatment that can evaluate and treat this type of traumatic brain injury.

But even with concussions being in the limelight there is still a huge need to educate the community and it’s up to athletes, coaches and parents to recognize the injury’s signs and symptoms and to immediately pursue an accurate diagnosis and an appropriate treatment plan including the physical therapy guided return-to-play protocol. Contrary to popular belief, MRIs and CT scans do not detect brain abnormality, even in patients exhibiting concussion symptoms.

A physical therapist begins with a full evaluation and a

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“The role of physical therapy plays a very important role in getting the concussed athlete back to play, safely,” states Dr. Neha Raukar assistant professor at Brown University’s Warren Alpert School of Medicine and Director of the Division of Sports Medicine for the Lifespan Hospital Network. Dr. Raukar suggests parents initiate open dialogue with their children to build awareness of the signs and symptoms of concussion.

Young athletes in particular need to understand the long-term consequences of a concussion so they learn to speak up when exhibiting signs of an injury.

Although concussions can occur in any sport, the high school sports with the highest concussion rates include boys’ football and ice hockey and girls’ soccer and lacrosse. “Those who participate in sports, especially high impact sports, need to be educated and coached on the consequences of risky behaviors like illegal hitting and checks into the board,” Chace observes.

“The most importance thing is for parents to be more aware of concussion signs and symptoms so they can recognize them in their children, get the appropriate treatment, and protect them from further injury,” Chace shares.

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

Ocean State

March Madness at the Wintertime Farmers Market A MONTH OF SPECIALS, EVENTS, FAMILY FUN AND PRIZES IN PAWTUCKET!

PAWTUCKET, RI - March can be a challenging month for local farmers. It signals the start of a long thaw after winter and the beginning of planning for next season’s harvest. Shopping at farmers markets is a great way to support local farms yearround. But March is a time of year when local farmers need your business and support most of all.

To celebrate these local heroes, Farm Fresh Rhode Island is hosting a month of special events at the Pawtucket Wintertime Farmers Market, called March Madness. Shop at the market every Saturday in March to enjoy fun events like cooking demos and pie eating contest, take advantage of seasonal sales, and participate in a one-of-a-kind scavenger hunt for a chance to win prizes valued at over $300!

Participating in March Madness is a great way to support local agriculture, empower small businesses and build vibrant community with local food at the center of every table.

March Madness Events • • • • •

Every Saturday in March – Scavenger Hunt through the Market!

March 5 – Cooking Demo by Harvest Kitchen March 12 – Pie Eating Contest by Humble Pie March 19 – Beer Pairing by Hope & Main and Bucket Brewery March 26 – Cooking Demo by the African Alliance of Rhode Island

What to Expect (Just like that other “Final Four”) • • • •

Baskets of delicious produce to feature on your dinner table.

Dunks of fresh baked-goods into steamy, locally roasted coffee.

Hoops used to support greenhouses that make winter harvests possible.

Nets that harvest fresh-caught seafood from our region’s waters.

The Pawtucket Wintertime Farmers Market is open every Saturday, 9am – 1pm, until May 14. Located in two spacious hallways of the Hope Artiste Village in Pawtucket, RI, it is easily accessed via the R-Line bus and parking is provided. For more information, visit farmfreshri.org/winter.

Farm Fresh Rhode Island is growing a local food system that values the environment, health and quality of life of Rhode Island farmers and eaters. With this mission in mind, we seek to preserve Rhode Island farmland, build healthier communities, support and strengthen community-based businesses, increase access to fresh food and improve the impact of food production and distribution on the environment. Learn more at www.farmfreshri.org. www.rihealthandfitness.com | volume three issue two

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WOME N ’ S

H E A LT H

Reducing Str

thr

by Carol Ann Donnelly, RI

It is a well-known fact that stress causes illness. Until recently, western medicine looked down upon holistic medicine as unsubstantiated and unworthy of being referred to as medicine. However, new studies show holistic practices, like an ancient healing method called Ayurveda can improve the health and even change a person’s chromosomes.

Ayurveda originated in India thousands of years ago, and literally translated, means the “wisdom of life.” It focuses on balancing mind, body and spirit through meditation, diet and exercise.

Dawn Penta, owner of Contempo Hair Salon in North Providence, and now a certified meditation and yoga instructor, began her journey with meditation as a way to reduce the stress in her life.

“I was sensitive to the medicines my doctor was prescribing and I really wanted a natural way to reduce the stress in my life, so I learned how to meditate,” said Penta.

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Not long after she started meditating, her family and clients noticed a positive change in her demeanor, and Penta noticed her skin looked healthier. “I was so content,” said Penta, “that I lost my appetite and I knew that wasn’t good.”

So, she began reading on the subject and discovered Ayurveda. Medical doctor and author, Deepak Chopra, has written extensively on Ayurvedic modality. Penta became increasingly interested in achieving balance and has spent several years taking classes and becoming certified in primordial sound meditation, Perfect Health Ayurvedic Lifestyle and yoga at the Chopra Center, in California. She teaches both at her salon, and she is teaching breast cancer

Ayurveda is cons and its practices can le

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

WOME N’ S

H E A LT H

ress

Ayurveda

rough

survivors to achieve balanced health at the Gloria Gemma Breast Cancer Resource Foundation.

Through her studies, Penta learned digestion is more than food intake; digestion is affected by emotions and an individual’s personal constitution. In Ayurveda, these constitutions are referred to as doshas. “So many things can affect someone’s constitution,” Penta said.

For example, medication can have an effect, as well as eating the wrong foods for one’s dosha. But, it goes beyond medicine and food. Emotions impact physical health, as does exercise or the lack of it. Humans experience highs and

scious choice making, ead to good health

lows with their emotions every day. It is unrealistic to think that someone can remain happy 24-hours a day, 7-days a week forever. However, when a person is upset or anxious or sad, he/she can find the root cause of why he/she is experiencing the feeling and take responsibility for the emotion. Penta refers to it as “emotional clearing.”

Exercising and moving the body is also very important, but it doesn’t mean running a marathon or breaking a world record for chin ups. Ayurveda practices encourage yoga. There are many different types of yoga and many different levels that don’t require twisting the body up like a pretzel. Yoga, like meditation helps center a person in the here and now to achieve focus, as well as enhance flexibility, balance and strength for mind and body.

“Ayurveda is conscious choice making, and its practices can lead to good health,” Penta said.

Carol Ann Donnelly is a two-time breast cancer survivor and writer. She works for Gloria Gemma Breast Cancer Resource Foundation whose mission is to raise breast cancer awareness, increase breast health education, enhance the quality of life for breast cancer patients, as well as their families and friends, and generate funding for local breast health programs. For more information, visit gloriagemma.org. www.rihealthandfitness.com | volume three issue two

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

INJURY & PREVENTION

TIPS TO PREVENT

Back pain

by Dr. Kristin Kolesar Fabris, RI

Did you know that one-half of all working Americans admit to having back pain symptoms each year and that back pain is one of the most common reasons for missed work? Or that back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections? While visiting with a chiropractor for periodic adjustments is a terrific measure to prevent back difficulties, there are many other additional things you can do to keep your back from acting up.

For starters, try to maintain a healthy diet and weight and remain active. Having a pooch or pot belly can put unneeded stress on your back. Of course exercise is an important part of losing weight and then maintaining an acceptable weight. The one caveat is you want to be certain your exercise program isn’t doing more harm than good for your back. If you are working with a chiropractor, review your exercise regimen with them to be sure that what you are doing is not detrimental.

While getting your rest is important, you want to avoid prolonged periods of inactivity or bed rest.

Remember to warm up for any demanding physical activities, not just the workout at the gym or before your next game/match.

An afternoon of raking or gardening can do just as much damage as a competitive tennis match. So, be sure to warm up and stretch out before hand.

Some of these other tips are common sense, such as maintaining proper posture. In other words, you always want to sit and stand up straight as slouching puts more strain on the spine. Wearing comfortable, low-heeled shoes will help you in maintaining a proper posture.

to minimize any curve in your spine. When you have to lift something, whether it’s a box of floor tiles or a box of lint, lift with your knees and keep the object close to your body. Do not twist when you lift!

It goes without saying that if you smoke, you should quit. In addition to many other health reasons, smoking can also have negative effects on your back. How is this possible? Smoking impairs blood flow, which results in oxygen and nutrient deprivation to spinal tissues. Weaker tissues translate to a weaker back, which is more subject to injury.

For those who work desk jobs, your workstation can lead to any number of back and neck issues. Position your computer monitor so that the top of the screen is at or below eye level. You will most likely need an adjustable chair for that.

Maintaining good posture while you work is also critical. Sit up straight and try to avoid slouching. Your knees should be positioned at an approximate 90- to 130-degree angle. This can be accomplished by placing a foot rest, stool or similar object underneath your feet.

By following a few or all of these tips, you can make a measurable difference in your overall health and that of your back.

Dr. Kristin Kolesar Fabris is a member of the Chiropractic Society of Rhode Island and a practitioner at New England Chiropractic Center in Barrington, RI. For more information, visit www.richiro.org.

Since people tend to sleep a third of the day, you will want an appropriate mattress. A mattress of medium firmness is good

Since people tend to sleep a third of the day, you will want an appropriate mattress www.rihealthandfitness.com | volume three issue two

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WEIGHT LOSS & NUTRITION

Nu I often have my patients take a deep breath and sigh on the exhale as soon as they arrive for their nutrition appointments.

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

WEIGHT LOSS & NUTRITION

utrition for

Women food is our medicine, but tastes a whole lot better

by Pam Rand RD, LDN, RI

Many people I see in my private practice as a Registered Dietitian do not enjoy life let alone their food. Arriving in the moment is a key strategy for awakening to whatever is happening; good, bad or otherwise. How can you enjoy life or your food if you are not paying attention? I often have my patients take a deep breath and sigh on the exhale as soon as they arrive for their nutrition appointments. Their next sigh of relief is that I don’t have a scale; never have and never will. Weight matters but not as much as food. Food is our medicine, but tastes a whole lot better!

According to Ayurveda, the science of life, filling the belly halfway should be completely satisfying. Food can be filling if it is real and prepared from fresh, non-processed ingredients that naturally contain sugar and fiber. A registered dietitian recommending sugar? That’s right, natural sugar was in your breast milk and from day one we want the sweet part of the tongue to be satisfied with wholesome carbohydrates. ‘Carbs’ are not the villain, that is, if and only if carbs are coming from whole grains, legumes, fruit, vegetables and dairy. Whole grains, vegetables and legumes are high in fiber but need ‘doctoring up’ for them to taste good. Adding fruit, good fats and spices will help you to savor the flavors

and really enjoy every bite. Up to 30 chews per bite will really help to savor the flavor especially if you’re not distracted by watching TV or scrolling through Facebook.

Distractions and not chewing are dangerous for many reasons. Please take a breath before you eat. Breathing slows us down and helps prevent choking. Don’t you want to savor the flavors of your food?

After I became a registered yoga teacher, I immediately started using breathing strategies and gentle yoga postures with my nutrition patients. Patients with medical imbalances such as irritable bowel syndrome, eating disorders, weight control, diabetes and other chronic illnesses and saw positive results.

I have taught 100‘s of people yoga and I continue to be inspired by my students. Nothing feels intrinsically good as helping the light come on in someone else’s eyes especially when it corrects something like constipation!

Did you know that you can change your heart rate with breath awareness? The power of the breath extends to our eating behaviors as well.

From the moment I took my first yoga class I was hooked.

I realized that the focused breathing was the reason my pneumonia finally went away! I remember holding on to every word my teacher said that first yoga class so I could share it with others. I knew from the start that I was on a transformative path.

Enjoy your food and enjoy life, Pura Vida!

Pam Rand RD, LDN has provides medical nutrition therapy as a Registered Dietitian and has been teaching/practicing yoga for 17 years. She is a member of the Rhode Island Academy of Nutrition and Dietetics at eatrightri.org.

www.rihealthandfitness.com | volume three issue two

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Savor

WEIGHT LOSS & NUTRITION

th

Deep breath in.

Deep breath out.

Mindful eating considers how, when, why and where we eat, not just what we eat. It allows you to be more in tune with your senses, especially taste, smell, and satiety. Practicing mindfulness at mealtime enhances your experience and relationship with food and prevents overeating.

by Emma Denton, MS, RD

These prompts are common in yoga and meditation, and could be a game changer before mealtime. Being more mindful is one of the healthiest resolutions you can make for both mental and physical wellbeing, and it’s captured in the 2016 National Nutrition Month theme: Savor the Flavor. Eloquently put by the Academy of Nutrition and Dietetics, “This year’s theme encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.”

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How can you be more mindful when it comes time to eat?

Remove distractions including your television, computer, smartphone, tablet, and reading materials. Plan regular meals and snacks throughout the day and spend time enjoying your food. Before picking up the fork, take a moment to focus on your breath, and relax. Take note of colors, smells, textures, and taste of course! Take small bites, chew thoroughly, and place your utensils down between bites. Eating at a slower pace can help you realize when you’re satisfied, but not overly full which eases digestion.

Being more mindful is certainly beneficial when improving your diet. To better understand healthy eating, every five years the United States Department of Agriculture (USDA) and

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

Flavor

WEIGHT LOSS & NUTRITION

he

Mindful eating considers how, when, why and where we eat, not just what we eat.

Department of Health and Human Services (DHHS) update the Dietary Guidelines for Americans. Along with providing recommendations for diet and physical activity based on the most current research, the 2015-2020 guidelines encourage individuals to make small changes toward a healthier lifestyle.

According to the Dietary Guidelines, healthy eating means making half your plate fruits and veggies, making half your grains whole grains and switching to low-fat and fat-free dairy products. While limiting added sugars and sodium, and both saturated and trans fats. Sugar should be no more than 10% of total calories (about 12 teaspoons or 48 grams per day), not including natural sugars like those found in fruit and milk.

The cutoff for sodium is 2,300 mg per day (about 1 teaspoon or 6 grams of salt). Most processed foods, restaurant/fast foods, canned foods and cured meats contain large amounts of sodium as well. Saturated fat also has a limit of 10% of total calories, so cut back on meats, butter, whole milk, and coconut and palm oils. It is also suggested to make small shifts toward sources of protein other than red meat, poultry and eggs by incorporating seafood, seeds, legumes, beans and nuts into your diet.

Just the same as healthful, mindful eating, yoga increases awareness and nourishes both body and mind. Yes, healthy eating and physical activity are preventative against chronic diseases like diabetes, hypertension, heart disease and obesity, but yoga reaps more unique benefits like lessening chronic back or neck pain, improving sleep and headaches, relieving stress and sharpening concentration. According to DHHS, adults need at least 150 minutes of moderate intensity physical activity each week plus muscle strengthening exercises at least two days per week. Yoga, brisk walking, water aerobics, gardening and shoveling snow are examples of moderate intensity activities.

As we strive for healthier lifestyles, we aim to eat right, be physically active and practice mindfulness, which means savoring the flavor, the movement, and the moment.

Emma Denton, MS, RD is a member of the Rhode Island Academy of Nutrition and Dietetics (eatrightri.org) and currently works as an Early Intervention Dietitian. She studied exercise and nutrition sciences at The State University of New York at Buffalo and her interests include sports nutrition, stress management, and early childhood development.

www.rihealthandfitness.com | volume three issue two

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Snapper with Black Beans and Bok Choy This recipe combines fish, leafy greens, wine and high fiber ingredients to create a dish that will feed your brain and your body. The secret ingredient in the tasty sauce here is rosé, which combines perfectly with the classic Chinese flavors in this dish.

Instructions

Ingredients

2. In the skillet, melt the butter in the remaining 1 tablespoon of oil. Season the fish with salt and pepper and add to the skillet skin side down. Cook over moderate heat until golden and crisp underneath, 3 minutes. Turn the fish and add the remaining ingredients to the skillet. Bring to a boil and cook, swirling the pan occasionally, until the sauce is slightly thickened and the fish is white throughout, 2 to 3 minutes longer. Spoon the sauce over the bok choy, top with the fish and serve.

• • • • • • • • • • • • • •

3 tablespoons extra-virgin olive oil 6 small heads of bok choy (1 pound), halved lengthwise Kosher salt Pepper 1 tablespoon unsalted butter Four 5-ounce skin-on red snapper fillets 1 tablespoon fermented black beans 1 garlic clove, thinly sliced 1/2 cup dry rosé 1 tablespoon dry sherry 1 teaspoon low-sodium soy sauce 1/2 teaspoon finely grated peeled fresh ginger 1/2 teaspoon minced serrano chile 1/2 teaspoon toasted sesame oil

1. In a large skillet, heat 2 tablespoons of the olive oil. Add the bok choy; season with salt and pepper. Cook over moderate heat, stirring, until golden and crisp-tender, 5 to 7 minutes. Transfer to a platter. Wipe out the skillet.

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 two

21

A G I N G

W E L L

The Growin

For

by Nick Passarelli, RI

The Aging Pyramid is almost upside down!

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

Predictions: As the baby boomers move into old age, they will continue to influence the shape of the country’s population pyramid. A 2003 Library of Congress report suggested that U.S. life expectancy will continue to rise to 2050 and beyond; women aged 65 in 2025 can expect to live another 20 years, while men can expect an additional 17.5 years. As a result,

the U.S. Census Bureau expects the baby boomer’s “bulge” to remain observable in the population pyramids for 2035, when the boomers will be aged between 70 and 90, and even as late as 2060, when the remaining boomers will be well into their nineties or even older.

What does this mean? Studies show that in the very near future this “Bulge” in the aging population will change the way we care for our elderly and this has already begun. We are living longer but as we age many of us require

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

22

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

A G I N G

ng

W E L L

Need

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

Recent studies show that there will not be nearly enough Long Term Care (Nursing Home and Rehab Facility Beds) to accommodate the aging population, nor is admission to a facility appropriate in

many cases. Putting it quite simply our aging population must age in place, and what better place to be then at home, with loved ones and in one’s own community.

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

Nick Passarelli is a Registered Nurse, a Licensed Nursing Home Administrator, a Certified Integrated Chronic Care Coordinator with over 37 years experience as a Long Term Care Professional, and is the owner of Phenix Home Care, Coventry Home Care and Capitol Home Care Network.

227 Phenix Avenue Cranston, RI

Tel 401.943.6230

960 Tiogue Avenue Coventry RI

Tel 401.823.5300

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

www.rihealthandfitness.com | volume three issue two

23

Move Smart. Play Hard!

Personal Training Group Classes Birthday Parties Ninja Warrior Obstacle Course Races Kettlebell Kickboxing

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

COMPLETE

H E A LT H

Tips For The Best Flu Prevention

by Dr. Lauren Hedde, RI

No patient ever wants to have the flu. Anyone who has ever had it knows how terrible the symptoms can be - fever, headaches, muscle aches, exhaustion, cough, sore throat, runny nose. If you’re lucky, that’s it! If you’re unlucky (or young, old, or with a weakened immune system) flu can lead to pneumonia, muscle breakdown, and in severe cases even nervous system and heart problems.

be. Of course, other viral infections can cause the same mix but typically the flu has higher fevers (above 102) and a mix of stomach, nose, muscle, joint and face/head symptoms all in one. (That’s why people are so miserable when they have it!)

If someone I know has it, what do I do?

If you know you have been exposed to flu then definitely contact your doctor for an anti-viral medication to start ASAP to try to prevent you from getting it.

Obviously, the flu is not something any of us want. So, what’s the best prevention?

• • •

Wash your hands often with soap and water, or use alcohol hand rubs Stay away from people you know are sick Get the flu vaccine every year

Facts about the flu shot:

•

•

•

•

It takes two weeks for the immunity from the shot to develop in your body The vaccine generally prevents 50-80% of people who are vaccinated from becoming sick with the flu If you get the flu after being vaccinated, it will likely last a shorter amount of time and be milder The risk of complications from the vaccine is much smaller than the risk of complications from a flu infection

Wondering if you have it?

The diagram shows just how extensive the symptoms of flu can

Should I get a flu shot if I haven’t yet?

In my opinion, yes! It’s still worth it. Even if you get the flu after having the shot, it tends to be much less severe. And, if you can prevent feeling horrible for 1-2 weeks, isn’t that worth on tiny little shot? I got mine.

Elderberry might help: •

A study in the 2004 Journal of International Medical Research supported 2 teaspoons 4 times per day of elderberry extract as an alternative for patients who cannot take traditional antiviral medications • This extract is recommend within 2 days of onset of flu symptoms and should be taken for a total of five days or until symptoms resolve Dr. Lauren Hedde, DO is accepting new patients at Direct Doctors family practice in North Kingstown. Dr. Hedde offers 24/7 access, no waiting, same day visits, home visits, and a doctor who knows YOU well!

Check out the Direct Doctors difference at www.directdoctors.org.

www.rihealthandfitness.com | volume three issue two

25

rhode island

m a g a z i n e

presents

Yoga can help children learn to be calm, improve their sleep and contribute to an overall positive sense of well-being

26

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

Helping Kid

ds Stress Less and Live More

by Joy Adamonis, RI

Most adults would agree they have been stressed once in their lifetime. Unfortunately, children are not immune from experiencing stress. Just as some adults have a hard time understanding what makes them stressed and why, the same goes for our children. School, homework, sports, appointments, making time for friends, family time --there are stressors at any age.

Children should never be left to fend for themselves when experiencing symptoms of stress. Mood swings, short-term behavioral changes, changes in their sleep patterns and bedwetting can all be indicators of stress. Some children experience physical effects such as headaches and stomachaches. Through active communication, positive affirmations and self-care, kids (and adults) can help limit or reverse the effects of stress. Below are some other ways to help your kids feel less stressed.

Yoga

Practicing simple yoga postures is a great way to alleviate pressure placed onto kids. Yoga can help children learn to be calm, improve their sleep and contribute to an overall positive sense of well-being; all are great coping mechanisms for handling stress. Yoga guides you into a relaxed state and helps trigger stress receptors; but in a positive way. My favorite poses for kids are cat pose, downward dog, chair, pigeon and corpse pose. They all provide a different stretch and overall feeling of calm during the practice. To learn more about poses, your local library or bookstore can serve as a great resource. Namaste.

Doodling

Partake in a favorite childhood pastime with your kids to help whisk those blues away. Grab some crayons, a coloring book or blank sketchpad. Perhaps invest in one of those new fancy doodling books that are all the rage. All you need to do is add some color and your imagination. 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.

Controlled Breathing

Learning the art of controlled breathing is a great stress and anger management tool your child can use for years to come. Taking deep, slow breaths can slow down your body’s natural response to stress. When you are stressed, you tend to have a higher heart rate, higher blood pressure and might feel jittery. Controlled breathing can help lower your heart rate and blood pressure and help you feel like you are once again in control. A simple breathing technique is the “1-2-3” breath. Take a deep breath as you count to 3 and hold it for a moment. Release, counting down from 3. Simple, easy and effective.

As mentioned earlier, these techniques can be used regardless of age. Practice these yourself, and/or with your child to manage daily stresses. Children can sense when we as parents are stressed. Coping with our own stress in a more mindful way can have a positive influence on our children. These are just some of the stress-relieving activities that are out there. Discover what helps you and your child live a more mindful, less stressful life and embrace it.

Joy Adamonis is a local freelance writer and blogger.

She is a devoted mom and wife who enjoys living an active lifestyle. Running has transformed her life and helped maintain her 75-pound weight loss. She advocates for positive body image, mental illness awareness and better education.

Read more from Joy at www.mysensationalkid.com.

www.rihealthandfitness.com | volume three issue two

27

F I T N E S S

Connectin

by Tara Beaulieu, RI

The practice of yoga is thousands of years old. It is a holistic journey of self discovery; entwining the physical body with the energetic, the mental and the spiritual. Sound like a lot of mumbo jumbo? One of the greatest things yoga offers to its practitioners is the understanding that everything is connected. On the most superficial layer, a basic yoga class can teach you that connective tissues within the body (fascia) run from point A to point B. This helps to explains why pain in the foot, for example, can be traced to a root cause in the low back. The human body is a tensegrity structure—if you put strain on the structure, the effect is distributed throughout the rest of the model. Plainly, point A affects point B. Now take this concept and expand it. Make adjustments to your posture and you make space for deepening your breath. Deepen your breathing and begin to enjoy a more relaxed nervous system.

The rewards of a calm nervous system include an increased ability to focus and an enhanced overall sense of well being. Circling back to the physical body, the benefits of a nervous system at ease also include decreased blood pressure, a strengthened immune system and mood elevation.

Let’s take a look at some of the benefits of a regular yoga practice that includes asana (postures), pranayama (breath work) and savasana (relaxation):

Yoga for The practice of yoga is thousands of years old. It is a holistic journey of self discovery; entwining the physical body with the energetic, the mental and the spiritual.

Yoga improves both flexibility and strength. Weight

bearing postures (asana), such as a standing warrior pose, strengthen bones and can help to increase bone density without heavy impact to the joints. Yoga poses stretch the muscles and increase range of motion which, over time, can lead to greater flexibility.

Exploring range of motion, like circling the arms, sends revitalizing nutrients to the cartilage in the joints, protecting them from wear and tear.

Yoga increases blood flow. Controlled breathing

techniques (pranayama) in a yoga practice increase the flow of oxygen rich blood to the tissues.

Increasing blood flow to the muscles relaxes them leading to improved performance. Oxygenating the blood can also help to decrease the risk of heart attack and stroke, as well as boost cognitive functions.

28

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F I T N E S S

ng the Dots Every Body

Yoga offers “downtime” for the nervous system.

When the physical exertions of yoga have come to an end, the yogi enters the final posture. Savasana (relaxation pose) is a time for taking rest, but it also allows the body to process the vast amounts of new neuromuscular information it received throughout the asana portion of the practice. Think of it as one last moment to hit the pause button on the demands of life.

During this time the heart and breath rates decrease, muscular tensions release, and the brain can find a balance in serotonin and melatonin levels.

The practice of yoga encourages shifting focus to the present moment. It invites you to detach from the hustle and bustle of life and turn inward to reconnect with your truest self. The yogi who can turn down the volume on the chattering mind is free to place their attention where it is most needed. Quieting the stories of frustration, doubt and fear that we create helps to break patterns of stress development. Since stress is such a factor in many health problems today—from migraines to high blood pressure, heart attacks, chronic pain, sleep disorders and depression—it stands to reason that making time for yoga in your life will leave you feeling stronger, with more vitality and better adept to navigate through daily challenges with a bit more grace and ease.

Tara Beaulieu, a yoga teacher at All That Matters, received her 200-hour yoga teacher certification from Pranotthan Yoga School through All That Matters. A lifelong student of music and art, Tara’s practice is guided by her creative process: finding a balance between intuitive living and mindful action. Making the choice to step out of the workforce and stay home with her three boys and pursue her art, she learned that the secret to living a consciously happy life is to practice listening to one’s self. All That Matters yoga + holistic health centers can be found in South Kingstown, Providence and East Greenwich—offering more than 130 weekly yoga classes, yoga teacher trainings, free meditation classes and inspiring workshops. Learn more at allthatmatters.com. Connect with Tara and All That Matters on Instagram, @beaulieu_yoga and @allthatmattersyoga.

www.rihealthandfitness.com | volume three issue two

29

F I T N E S S

KEEPING YOU ON PACE

by Michelle Collie, RI

The winter months send many runners to the comforts of the in-doors. Miles are tracked on treadmills, cardio machines are put to work and other forms of exercise become preferred. But with the appropriate clothing and sneakers, facing mothernature’s elements and running outdoors can be invigorating.

I will admit my weekly miles decrease in the winter months however when I do find the courage to tackle the snow and brave frigid temperatures I always enjoy the experience and feel strong and resilient afterwards.

It is now understood and accepted that running technique is important for preventing injuries and improving performance.

Recent evidence supports that there is one common variable that reduces the risk of injury for any runner. Runners who land with less force at the time of foot impact to the ground, suffer from running injuries far less than those who land with a heavy foot. How can a runner reduce the amount of pounding or force at impact? When considering the biomechanics there are many variables that will change the force of impact but addressing just two may have a profound effect on your pounding. A running cadence of around 180 strikes per minute will minimize forces compared to commonly seen pounding, slower strides. Next landing on the mid to forefoot rather than the heel lightens the forces at foot impact, and allows the intrinsic joints and muscles of the foot to effectively absorb the stress occurring at impact, rather than relying on the heel to send the stresses directly toward the ankle, knee and hip. Less force at impact naturally reduces the stress on the joints and muscles of not only the foot and ankle, but the knees,

hips and lower back – all common areas for runners aches, pains and injuries.

When making the decision to run with the gifts of mothernature and tackle snow and ice underfoot, running technique becomes an important variable in reducing your risk of a slip or fall. Staying light on your feet with an optimal cadence keeps your center of gravity over your legs reducing the risk of slipping as well as your ability to recover from a small slip. In addition, landing on the mid to forefoot ensures your foot can appropriately absorb forces and manage uneven ground.

Snow and ice affect traction therefore footwear needs to be adjusted for outdoor winter running. Trail running shoes are more stable and provide added traction with an aggressive tread. In addition trail running shoes are usually warmer and water resistant. Alternatively, there are over-the-shoe products offering different styles and methods to improve traction with cleats or coils.

Finally use common sense when choosing your winter running routes and the time of day. Avoid steep hills and ice and running in the dark.

Add layers of clothing, a hat, gloves, and a neck gaiter and face the challenge of the New England outdoors. You will benefit from the exercise and in addition the boost of winter vitamin D and a sense of accomplishment! With the right attitude, outfit and technique you can keep up with mother-nature.

Michelle Collie PT, DPT, OCS, DPT is a runner, mother, injured snowboarder, wife and the CEO at Performance Physical Therapy (performanceptri.com).

She can be reached at mcollie@performance ptri.com.

Runners who land with less force at the time of foot impact to the ground, suffer from running injuries far less than those who land with a heavy foot.

30

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

States with the highest levels of depression are

Alabama, Mississippi, and West Virginia.

North Dakota, Minnesota, Alaska, and Iowa have the lowest depression rates according to the CDC in 2010

Studies show that antioxidants help prevent damage and

deterioration to brain cells

Research shows that exercise can improve selfesteem, help with anxiety disorders, and enhance

overall wellbeing

Women are

70%

more likely than men to experience depression during the course of their lifetimes, according to the National Institute of Mental Health

Major depression is the leading cause of disability for Americans between

the ages of 15 and 44, according to the CDC

A 2013 study by Michael Berk

of Deakin University School of Medicine suggests a link between a mother’s consumption of processed foods during pregnancy and behavioral and mental health issues of her child at age 5 www.rihealthandfitness.com | volume three issue two

31

find your center Study of Anatomy, Movement & Asana March 4, April 1 + April 15 21-Day Detox + Elimination Diet Starts March 2

 Learn exercise science, health & fitness

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 Practice hands-on in a fitness center

Yoga Night Out: Yoga and Painting March 23

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Certification Exam

 Receive resume, interview &

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32

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F I T N E S S

C l a s s e s Yo u ’ l l Wa n t t o Tr y About All That Matters Founded in 1995, All That Matters offers more than 130 weekly yoga and meditation classes— including workshops and professional trainings—at locations in Providence, East Greenwich and South Kingstown. The South Kingstown center includes a retail store as well as health services, ranging from acupuncture and chiropractic to massage and spa treatments. Voted Rhode Island’s Best many times, All That Matters makes it easy to embrace a healthy lifestyle. Learn more at www.allthatmatters.com.

Stretch + Breathe — This gentle class focuses on

lengthening, breathing and unwinding. Move toward a balance of feeling more grounded and simultaneously lightened up. All levels are welcome.

Yin Yoga — Most yoga practices stimulate heat and exercise the surface of the major muscle groups. Yin Yoga is the compliment, providing simple poses held for a longer period of time, impacting the tissues and muscles at a deeper level while stimulating coolness. The perfect complement and balance to more active yoga practices, you may find this class one of the most challenging but also one of the most relaxing.

All are welcome.

Heated Vinyasa Flow — This dynamic, flowing yoga class

connects movement with breath and leads you through a series of postures that will strengthen and build flexibility and endurance, bringing you to a place of deep inner calm. This class is done in a heated room, encouraging greater flexibility and detoxification. Yoga experience is necessary and students are asked to bring a towel, mat and water.

Restorative — Restorative uses blankets, bolsters, and

pillows to completely support the body in basic yoga postures.

Through these supported positions, the organs and glands are saturated with a fresh supply of blood, leading to renewal and revitalization. Restorative Yoga soothes the nervous system, and enhances the immune system. This class will enhance a vigorous practice and is also perfect for beginners as well as those with injuries.

Basic — Ideal for beginners and those looking to reconnect with the foundations of practice. Basic classes vary in style depending on the teacher. Typical classes include instruction in breathing, meditation and postures. All welcome!

www.rihealthandfitness.com | volume three issue two

33

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F I T N E S S

C l a s s e s Yo u ’ l l Wa n t t o Tr y About BENEFITNESS Pilates Studio & Training Center

BENEFITNESS started back in 1993 when Melissa Siple (then Dember) trained fitness instructors to prepare for their certification exams. She had been teaching group fitness since 1985 and became interested in Pilates, certifying through three different programs by 2000. In 2002 she was invited to become a STOTT PILATES Instructor Trainer; one of an elite group of international pilates educators. BENEFITNESS is staffed by seven STOTT PILATES trained and certified instructors, each of whom are also trained and educated in other disciplines.

Clients can expect expert and customized workouts that will both challenge and accommodate their needs.

BENEFITNESS is the only location in RI where instructors can

train to become STOTT PILATES Instructors in Mat, Reformer, CCB and ISP, and continue their education through various workshops. Melissa, who has background as a physical therapy assistant, is also certified through ACSM, ACE, Spin and trained in TRX and martial arts. She holds a BS from URI, and has an MBA from Bryant University. She continues her training expertise as a Global Training Manager for an international pharmaceutical company. A complete class schedule can be found at www.ripilates.com.

Group Mat — These classes encourage core stability, and

utilize small equipment to challenge or accommodate individual needs. Classes are on Monday, Tuesday, Thursday and Saturdays with convenient morning and evening timeslots.

Group Reformer — This is a less expensive way to experience the resistance training offered by the Reformer in a fun, encouraging group setting! Classes are on Monday, Tuesday, Wednesday, Thursday and Saturday at a variety of times to accommodate individual needs.

TRX Suspension Training — TRX is a full-body strength suspension training system using a person’s own body weight instead of relying on machines or dumbbells. It’s good for endurance athletes, power lifters, and people just interested in getting fit.

Barre Fitness Workouts — Barre workouts that give you a long, lean dancer-like physique, are a favorite with many fitness buffs these days. Barre workouts incorporate exercises done at a ballet barre combined with elements of ballet, Pilates, and yoga.

www.rihealthandfitness.com | volume three issue two

35

HEALTH

MENTAL adults served in

RHODE ISLAND始S PUBLIC MENTAL HEALTH SYSTEM in 2012 62.8%

50.5%

18-20

21-64

86.5%

65 or Older

were not in the labor force The percentage of adults reporting

improved functioning from treatment

received through the PUBLIC MENTAL HEALTH SYSTEM

was HIGHER in Rhode Island than

in the Nation as a whole

36

In 2012, 7,653 children and youths were serv

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

IN RHODE ISLAND about 40,000 adults had serious thoughts of SUICIDE

(5.0% of all adults) in 2008-2012*

WITHIN THE YEAR OF BEING SURVEYED

(5.8% of all adults) per year 2008-2012*

about 47,000

had serious MENTAL ILLNESS

WITHIN THE YEAR PRIOR OF BEING SURVEYED

(48.6% of all adults with AMI) per year 2008-2012*

about

87,000adults

with any mental illness received

MENTAL HEALTH TREATMENT OR COUNCELING WITHIN THE YEAR PRIOR OF BEING SURVEYED

ved in Rhode Island始s public mental health system

http://www.samhsa.gov/data/sites/default/files/Rhode%20Island_BHBarometer.pdf www.rihealthandfitness.com | volume three issue two

37

M E N TA L

H E A LT H

The Reasons You Do The

by Dr. Kate Siner, RI

If you’re like most people, you’ve been in this situation: you’ve done something and seconds later you ask yourself, “Why the heck did I do that? I know better.” You’re then left wracking your brain, trying to figure out what you can do to balance out your blunder.

Psychology allows us to assess our motivations and actions from many angles. For example, we can look at our behavior through a developmental lens or through a situational one.

More times than not, though, our behavior is rooted in our biology. This means that our sometimes puzzling actions are motivated by unconscious bodily reactions and not failures of our thinking. When we shut down, procrastinate, or tune out our bodies are reacting in ways that often times don’t serve us.

The good news is that there are things you can do to counteract this. Let’s look at each of these behaviors one-by-one.

Shutting Down

Do you have a hard time staying present when people yell at you? Or do you freeze when you hear certain noises?

In these moments, your Autonomic Nervous System (AWS) the part of you that is responsible for the automatic process of your body - is taking over your show and acting on your behalf.

A response like this is often the result of extreme or preverbal trauma.

We commonly refer to this experience as “shutting down.”

People “shut down” in this way because they’re over-loaded with stress, or they’ve gotten in an argument or they simply feel powerless.

What you can do about it: The first thing to know about “shutting down” is that you really can’t verbally or rationally explain why this behavior shows up. When this behavior presents itself in your life, you might not even have access to the traumatic memories that instilled this reflex. The easiest way to look at “shutting down” is to see it as a response initiated by the nervous system and not a response to a memory. When this happens, be gentle with yourself and give yourself a bit of time or space to allow your nervous system to settle.

Procrastinating

Can you find anything and everything to do besides what you most need to do? Do you wait until the last minute to begin important tasks?

People “shut down” in this way because they’re over-loaded with stress, or they’ve gotten in an argument or they simply feel powerless.

38

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M E N TA L

H E A LT H

“Crazy” Things You Do Evidence shows that procrastination is partly due to a maladaptation in your prefrontal cortex. Your prefrontal cortex is responsible for your executive functioning and governs tasks such as planning.

While procrastination has a behavioral component to it - which is the habitual reinforcement of last-minute behavior - telling a procrastinator to just do what needs to be done is like telling a depressed person just to cheer up. This approach never truly works because procrastination - like depression - has as much to do with one’s physiology as it does with their psychology.

What you can do about it: One of the easiest things you can do to help counter-act your tendency to procrastinate is to break your task down into small, easily accomplished steps. To support your progress, you can remove all distractions from your work environment, set and keep a consistent schedule, and monitor your mood.

This is often about more than a simple avoidance of things in your life that bother or bore you. It’s often about an adaptive process by which you tune out unchanging data. This means that if repetitive information keeps coming your way, you’re going to stop being aware of it. This can also happen if you steadily assume that the information you’re presented with is going to be repetitive, regardless of whether or not it actually is.

What you can do about it: Sometimes your lack of ability to see the newness around you is more about you than about the unchanging nature of your relationship. My advice here is for you to challenge yourself to approach your life - and all the people in it - with a sense of curiosity. Look for what you have not seen before.

Tuning out

Do you zone out when your spouse is telling you something? Do you have trouble paying attention in meetings?

Dr. Kate Siner is an award-winning Entrepreneurial and Personal Development mentor, speaker, author and radio show host. Kate has a PhD in Psychology and years of both clinical and coaching experience.

Her passion is to help people move past whatever holds them back so that they may embrace all they can be. Kate has developed a series of successful personal development programs, newest of which is LifeWork Virtual. Learn more at www.katesiner.com or at admin@katesiner.com.

www.rihealthandfitness.com | volume three issue two

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M E N TA L

H E A LT H

Meditation Some of the more obvious benefits of practicing meditation include stress reduction, improvement in mood, and sense of calmness.

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Beco

M E N TA L

H E A LT H

oming Healthy From Within

by Lori Cipolla, RI

Keeping meditation simple is the key to success. You don’t

want to look at this as another chore. Meditation can be done in minutes or longer if you choose. There are also different types of meditation. You will want to select one that works best for you. Let’s take a look at three of the more common types of meditation.

Mindfulness meditation also known as vipassana meditation, mindfulness meditation practices awareness and helps you become aware of your breathing. Typically, in this type of meditation one focuses on creating awareness in the lowest part of the body (toes) and works their way up to heightened awareness (head). This type helps you discover a calm and non-judgmental state of mind.

Yoga meditation focuses on quieting the mind and learning

to stay in the present. Typically, beginners stay focused on one simple thing such as the rhythm of their breathing or a flame swaying on a candle. If you are new to this, your mind will probably wonder which is completely normal. Once you are aware of drifting thoughts, calmly try to bring yourself back to the present. Start with just a few minutes, slowly working your way up to a longer period of time. Being seated with good posture is recommended.

Mantra meditation is practiced with repetition of a personal phrase or word. This can be done silently or out loud. If you start by determining your intention, it will help assist you to identify the best mantras to chant. You want to select a quiet, somewhat dark, comfortable place to practice your mantra meditation. This will help you maintain concentration.

When chanting, feel the vibration from your lower belly.

Through this process you can select moments of silence.

Why meditate?

Some of the more obvious benefits of practicing meditation include stress reduction, improvement in mood, and sense of calmness. Let us take a look at the mind: due to the advancement of technology, neuroscientists have been able to peek into the mind through such techniques as a MRI. A 2012 study done the Laborartoy of Neuro Imaging at UCLA found that people who practice meditation showed higher levels of gyrification. Gyrification is the “folding” of the cerebral cortex. When gyrification occurs, the brain is able to process information faster.

Meditating on a regular basis improves the body in many ways, assisting in improving energy levels, breathing, and heart rate levels. The American Heart Association also reveals studies that show meditation helps lower blood pressure and increase longevity.

You can practice meditation in the privacy of your own home or you can attend meditation classes. UCLA Health has a great option for those unsure of how to begin a mediation practice but would prefer to meditate from home. They are helpful introductions to practice mindful meditation. Podcasts are also available on iTunes.

For those who are looking to taking a class or willing to attend a retreat, Integrative Health Services of Rhode Island and MeditationinRhodeIsland.org are options to look into.

Whatever your choice is, you will find that putting aside as little as 5-10 minutes daily will bring you many benefits.

Lori Cipolla is from Cranston, Rhode Island. She is a certified Personal Trainer and Sports Nutritionist. She is an Elite 1 Fit Gear athlete elite1fitgear.refersion. com/c/8f40, wife, mom of 5, and Fitmark Bags Ambassador. She can be reached at lcipolla99@gmail.com.

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EVENTS d n a l s I e d o Rh HEALTH & FITNESS spring 2016

FOR MORE EVENTS

& INFORMATION VISIT VISIT Wednesday, February 24 12:00 pm SFC Brown Bag Event Series: Inclusion in Sports Social Enterprise Greenhouse Providence, RI Saturday, February 27 10am Save The Bay Splash Obstacle Courses by Laid Back Fitness and BoldrDash Easton’s Beach Newport, RI Saturday, February 27 8:00 am Fight for Air Climb: Providence Omni Providence Hotel Providence, RI 42

Saturday, February 27 9:00 am Relay for Life Rally Rhode Island College Providence, RI Saturday, March 5 11:00 am Guinness Irish 5k Pawtucket City Hall Pawtucket, RI Wednesday, March 9 4:00 pm Open House for Personal Fitness Trainer Program MotoRing Technical Training Institute Seekonk, MA

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

WWW.RIFITMAG.COM Saturday, March 12 11:00 am Beat the Chill, Climb the Hill 5K Monsignor Clark School Wakefield, RI Thursday, March 17 5:45 pm Live Music Yoga Class All that Matters PVD Providence, RI Saturday, March 19 11:00 am Race 2: Guinness Tour de Patrick Rhode Island State House Providence, RI

senior

SIGNATURE SERIES

Diabetes Resources for Older Adults

In the U.S., there are currently 29.1 million people living with diabetes and more seniors have diabetes than any other age group – 11.8 million, or 25.9 percent, of all people age 65 and older.

The American Diabetes Association and Blue Cross & Blue Shield Rhode Island are pleased to be launching the Diabetes Educational Boot Camp for Seniors this fall. The half-day events are designed to help seniors learn more about diabetes self-management and engage in cooking demonstrations and physical activities, and will be offered at senior centers throughout the state.

Please consider joining us at either of these two FREE events!

Wednesday, March 9, 2016 Wednesday, April 20, 2016 9am-12:30pm 9am-12:30pm Pilgrim Senior Center 27 Pilgrim Pkwy Warwick, RI 02888 401-468-4070

Salvatore Mancini Resource and Activity Center 2 Atlantic Blvd North Providence, RI 02911 401-231-0742

The event is FREE and Registration is REQUIRED. Please call to reserve your spot today! Open to seniors living with diabetes, caretakers, family members, etc. Come to learn more about managing diabetes!

Brought to you by

Blue Cross & Blue Shield of Rhode Island is an independent licensee of the Blue Cross Blue Shield Association.

for more information call 1-800-DIABETES

or visit www.diabetes.org/seniors www.rihealthandfitness.com www.riďŹ tmag.com | | volume volumethree one issue one two

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