RI Health & Fitness Magazine V3 NO 8

t h e

d a n g e r s

o f

p r o l o n g e d

s i t t i n g FREE

rhode island

volume three issue eight

m a g a z i n e

Helpful Guide to

INJURY

CAN YOU REVERSE THE

& PREVENTION

EFFECTS OF AGING

HEALING

INFLAMMATION

WITH HERBS

AGING WELL

TIPS TO IMPROVE MEMORY OR HEALTHY AGING

www.rihealthandfitness.com www.riямБtmag.com| volume | volume three oneissue issueeight one

1

HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

TREATMENTS TO ENSURE A SPEEDY AND HEALTHY RECUPERATION.

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Volume 3 Issue 9

m a g a z i n e

Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Chris Fevry Samantha Gosper Keegan Hernandez Nick Lovett Meghan O’Neill

Senior Care & Wellness

Directory Our next issue of Rhode Island Health and Fitness Magazine will highlight our Senior Care & Wellness Directory. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. We will also focus on healthy living for seniors. This special edition will include...

• Senior Care Guide • Healthy Eating Tips • Preventative Measures • Professional Advice and more...

Visit us online at www.rihealthandfitnessmag.com for more informationand to stay up to date with our Senior Care & Wellness Directory.

6

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

Interns Jennifer Gebhardt Mariana Tzitzouris Contributing Writers Joy Adamonis Lori Cipolla Charlie Colpaert Carol Ann Donnelly Stephanie Cyr-Engro Samantha Gosper Chef Lara Peter Nastasi Nick Passarelli Chris Raymond Thiago Santos

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 eight

Inside This Issue

9 What’s Happening in Little Rhody 12 Farmers Markets

19

13 Apple Picking in RI Aging Well 16 Wine A Little, You’ll Feel Better 19 Reverse Mortgage Advice 21 Tips To Improve Memory For Healthy Aging 23 Avoid Heat Stroke & Exhaustion 22 Can You Reverse The Effects Of Aging Injury & Prevention

26

26 Healing Inflammation With Herbs 28 Heart Health Assessment Weight Loss & Nutrition 30 Proper Nutrition: Ways To Keep It Simple Kids Health & Fitness

37

32 Helping Adjust From Summer To Fall Fitness 34 Fall Ahead With These 5 Tips 35 What’s The Best Running Shoe 36 Fit Over 50 Complete Health 37 Divorce And Your Health 38 Stand To Live 41 Clean Cooking 42 Events

32

ON THE COVER t h e

d a n g e r s

rhode island

o f

p r o l o n g e d

s i t t i n g FREE

volume three issue eight

m a g a z i n e

Helpful Guide to

INJURY

& PREVENTION

CAN YOU REVERSE THE

EFFECTS OF AGING

HEALING

Featured Helpful Guide To Injury & Prevention

Aging Well:

INFLAMMATION Tips To Improve WITH HERBS Memory For AGING WELL Healthy Aging TIPS TO IMPROVE MEMORY OR HEALTHY AGING

www.rifitmag.com | volume one issue one

1

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www.rihealthandfitness.com | volume three issue eight

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Coastal Skin & Laser

ACNE LASER TREATMENTS SKIN REJUVENATION LASER TREATMENTS REMOVAL OF PIGMENTED LESIONS LASER HAIR REMOVAL LASER TATTOO REMOVAL

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MENTION THIS AD AND RECIEVE 20% OFF OUR SERVICES Coastal Medical Inc. 1351 South County Trail Suite 115, East Greenwich, RI

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Colt State Park

Half Marathon & 5K Sunday November 6, 2016 9:00 AM Colt State Park - Bristol Rhode Island Proceeds benefit the East Bay Striders Scholarship Fund & the Mount Hope High School CC Team

Featuring Beautiful course through the Colt State Park Technical Shirts to all entrants Medals to all Half Marathon Finishers Awards to the top 3 M & F Overall & in 8 Age Groups Strictly limited to the first 1,000 entrants!!!

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

What’s Happening in Little Rhody

AUGUST

2 01 6

Volume 3 Issue 8

Featured Event

Blackstone BLVD Free 5k Fun Run

Wednesday, August 31st Located at the End of Blackstone Blvd Near Lippitt Memorial Park Race starts at 6:30am

Newport Marathon & Half Marathon

The Fifth Blackstone 5k of the season will take place August 31st at 630pm. We’ll have a raffle to benefit the The Lady Project with items that include but are not limited to a set of New Balance kicks, FuelBelt prizes, and awesome products from Believe I Am.

Sunday, October 9, 2016 from 7:30 AM to 1:30 PM

A 5k fun run with a few hundred friends? You can’t get better than that!

For More Information Visit

The Newport Marathon will take place on October 9, 2016 and feature all of the beauty and grandeur the City By The Sea has to offer. The only marathon and half-marathon in Newport, the course is simply astounding: winding ocean-side roads, miles of waterfront views, and sweeping vistas of the grand mansions along Bellevue Avenue.

www.rhoderunner.com/ events

The race will begin at 7:30 AM in Newport, Rhode Island and travels through the city, as well as neighboring, Middletown. The race will utilize a USTAF-certified course and can be used as a qualifier for the Boston Marathon and all other major marathon events.

For more information please visit www.newportmarathon.com

www.rihealthandfitness.com | volume three issue eight

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The only Xperts in the area that can help you with any and all of your goals from...

(401) 353-0163 1362 Mineral Spring Ave. North Providence, RI

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We only carry the best products, for Xtreme Results 10

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

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| volume three issue eight

11

Stay Connected

FRESH LOCAL

RI Health & Fitness Magazine

TUESDAY WEDNESDAY

Providence Armory Market 3:30 – 7 pm Cranston Armory Parade St. and Hudson St., Providence, RI

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

Like us Follow us

SUNDAY

Aquidneck Growers’ Market 2 – 6 pm Memorial Blvd., Newport, RI

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

SATURDAY

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

THURSDAY

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

FRIDAY

MONDAY

and

For more events and information:

rihealthandfitness.com

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

Apple Picking in

Rhode Island

Dame Farm Johnston, RI

Three generations of Dame Family Farming also provides pumpkin picking and fall décor. www.damefarmandorchards.com

Elwood Orchard North Scituate, RI

Nectarines, Asian pears, pumpkins and winter squash available. They carry mostly certified organic products including apple cider. www.elwoodorchard.com

Barden Family Orchard North Scituate, RI Sweet corn, nectarines, pumpkins and tomatoes. www.bardenfamilyorchard.com

Phantom Farms Cumberland, RI

Over fifteen apple variations including: Macoun and Honeycrisp. Also available are squash and giant pumpkins in the fall.

Enjoy their country café and bakery, garden center and gift shop. www.phantomfarms.com

Hill Orchards Johnston, RI

Apples, peaches, cider, pumpkins, fall decorations and Christmas trees when in season. Horse-drawn hayrides through the orchard, scheduled on selected weekends in September and October. www.hillorchards.com

Jaswells Farm Smithfield, RI

Apples, blueberries, Christmas trees, fruit and specialty baskets, gourmet chocolates seasonal vegetables and pumpkins available. www.jaswellsfarm.com

Steere Orchard Greenville,RI

Pick-your-own apples, peaches, pumpkins, gourds, squash, corn, homemade jams and local produce. Free hayrides on the weekend. www.steereorchard.com

Harmony Farms Harmony, RI

Six acres of blueberries, two acres of apples, one acre of peaches peaches and a pumpkin patch. The farm stand offers herbs, gourds, honey and more. www.harmonyfarmsri.com

Knight Farm North Scituate, RI

Apple picking and hayrides available.

Enjoy breakfast or lunch in the restaurant. www.knightfarm.com

Appleland Orchard Greenville, RI

Wide variety of apples, peaches, cider, donuts, pies, candy, caramel apples, gourmet chocolate apples, local RI honey, New England made maple syrup and apple wine. www.applelandorchardri.com

Rocky Brook Orchard Middletown, RI Pick-your-own apples, peaches, and quince. Low trees for toddlers to pick.

Bring a picnic and enjoy the scenery. www.rockybrookorchard.com

Salisbury Farm Johnston, RI

Pick-your-own crops, including strawberries, raspberries, and pumpkins.

Free hay rides on weekends. Home of New England’s original Corn Maze. www.salisburyfarm.com

Sunset Orchard North Scituate, RI

Eighteen varieties of apples and a small variety of peaches, nectarines and Italian plums.

Narrow Lane Orchard North Kingstown, RI

Purchase firewood, honey, flowers, eggs, as wells as empty bags to take with you into the orchard to fill with delicious apples, peaches, nectarines, blackberries and pumpkins.

For More Information On Apple Picking In Rhode Island Visit:

www.rihealthandfitness.com 13

www.rihealthandfitness.com | volume three issue eight

 Learn exercise science, health & fitness

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TFW West Bay 2800 Post Rd Warwick 14

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

(401) 644-7909 FB: TFW West Bay

Healthy aging is crucial to living a happy, healthy life. We present to you Aging Well, a place where aging Rhode Islanders can obtain the latest information regarding health, therapeutic care, prevention, research and trends, to continue to thrive. We also recognize caring for an elderly loved one can be challenging so we provide expertise and access to the best programs, resources, and care facilities in the state, so you can feel at ease that your loved one is cared for.

Content Inside: P. 16 - Wine A Little, You’ll Feel Better P. 19 - Reverse Mortgage Advice P. 21 - Tip To Improve Memory P. 22 - Can You Reverse Aging Effects

Advertisers Inside:

Aging

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American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Ocean State Aquatics Phenix Home Care Saint Antoine Community Sierra Pacific Mortgage The Village at Waterman Lake www.rihealthandfitness.com | volume three issue eight

15

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.

16

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 eight

17

A G I N G

W E L L

AQUARIUMS SET A SOOTHING TONE Medical offices, dental offices, nursing homes, & assisted living facilities are among our best customers because they know their clientele enjoy the beauty and serenity of an aquarium.

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

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

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Enhance Your Retirement Lifestyle

Enhance Retirement Lifestyle A HECM loanYour may help

A HECM loan may help

A Home Equity Conversion Mortgage (HECM), commonly know as a or older access a portion of their home’s equity to:

A Home Equity Conversion Mortgage (HECM), commonly known as a reverse mortgage loan, mortgage loan, has helped homeowners 62 years hasreverse helped homeowners 62 years of age or older access a portion of their home’s equity of to: age

• Eliminate monthly mortgage payments • Defer social security benefits • Eliminate monthly mortgage payments* • Allow time for investment recovery

• Defer Social Security benefits

• Provide a tax-free income supplement

• Allow time for investment recovery

Reverse mortgagesacan be an important partsupplement** of your financial planning and my help you reach your • Provide tax-free income long-term financial goals; however, they are not appropriate for all applicants and can harm your financial security if you outlive your resources or face unexpected expenses. Reverse mortgages are private, secured loans that have costs and fees and result in a lien on your property that may be foreclosed upon if you do *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to not Federal continuously satisfy all loan requirements. You must continue to live in the home as your primary Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. residence andMortgage continue to be pay required property homeowner’s insurance and costs maintain thehas a Sierra Pacific may not theall lender for all products offered taxes, on this website.

Some loans may be made by a lender with to whom Sierra Pacific business relationship. about ReverseThis Mortgages the issued Truth and Lending Act is available of charge and the obtaining of such information does home according to Information the loan’s terms. loanunder is not or funded by anyfree government agency. not constitute a reverse mortgage acceptance.

Many homeowners in Rhode Island have chosen a reverse mortgage to help them meet their financial and retirement goals.

Many homeowners across theusnation Discover your options, contact today!have chosen a reverse mortgage to help them meet their financial and retirement goals.

Discover your options, contact us today!

Call 401.270.1740

Call 401.270.1740

1417 Douglas Avenue, 2nd Floor, North Providence, RI 02904

1417 Douglas Avenue, 2nd Floor, North Providence, RI 02904

Equal Housing Lender. © Sierra Pacific Mortgage Co., Inc., NMLS #1788, Rhode Island Licensed Lender #200272188LLB02, #20072185LB. Branch NMLS #289053 This is not a commitment to lend. This material was not provided by nor was it approved by the U.S. Department of Housing and Urban Development (HUD), the Federal Housing Administration (FHA), or any other government agency. Consult your financial

advisor Island or housing counselor to help determine if a reverse mortgageBranch is rightNMLS for you.ID: Sierra Pacific Mortgage Co., Inc. is not the lender for the products offered in this advertisement. More information about reverse Rhode Licensed Lender #20072187LLB02 #20072185LB 289053 mortgages is available free of charge, or can be obtained at http://files.consumerfinance.gov/f/201412_cfpb_reverse_mortgage_guidance.pdf.

This material was not provided by, nor was it approved by the Department of Housing and Urban Development (HUD) or by the Federal Housing Administration (FHA).

18

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

A G I N G

W E L L

Reverse Mortgage

IS

IT

THE

RIGHT

CHOICE

by Peter Nastasi, Sierra Pacific Mortgage, NMLS ID 17073

Did you know that a reverse mortgage loan allows you to access a portion of the equity in your home while maintaining home ownership? My name is Peter Nastasi, I am a reverse mortgage expert and I would be happy to answer any questions you may have.

A reverse mortgage allows you to pay off your existing mortgage using the loan proceeds, leaving you free from monthly mortgage payments1. You can also use the loan proceeds to pay for needed home repairs or upgrades,

A reverse mortgage allows you to pay off your existing mortgage using the loan proceeds, leaving you free from monthly mortgage payments.

Peter Nastasi, Branch Manager NMLS ID 17073

FOR

YOU?

take a long-overdue vacation or even keep the funds in a nest-egg to give you peace of mind for any unplanned expenses that may come up. There are no restrictions on how you spend your proceeds.

Home Equity Conversion Mortgage reverse mortgages are insured by the Federal Housing Administration. The funds are tax-free as they are not considered income and typically will not affect eligibility for entitlement programs, such as Medicare and Social Security2.

I’ve helped many seniors in Rhode Island pay off their existing mortgage and enjoy their retirement to the fullest.

Call me today at 401-533-5390 to see how a reverse mortgage can give you the help you need to gain financial peace of mind and be free of monthly mortgage payments.

1 You must live in the home as your primary residence, continue to pay required property taxes, homeowners insurance and maintain the home according to Federal Housing Administration requirements.

2 Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits.

This material is not provided by, nor was it approved by the Department of Housing & Urban Development (HUD) or by the Federal Housing Administration (FHA).

Rhode Island Licensed Lender #20072187LLB02 #20072185LB Branch NMLS ID: 289053

Direct: 401-533-5390 | Office: 401-270-1740 | peter.nastasi@spm1.com *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to Federal Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. Sierra Pacific Mortgage may not be the lender for all products offered on this website. Some loans may be made by a lender with whom Sierra Pacific has a business relationship. Information about Reverse Mortgages www.rihealthandfitness.com under the Truth and Lending Act is available free of charge and the obtaining of such information does not constitute a reverse mortgage acceptance.

| volume three issue eight

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A G I N G

W E L L

We bring the caring home.

Focusing on both short term and long term sustainable goals, Capitol Home Care incorporates our comprehensive network into planning for every client in our care.

Saint Antoine Community

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20

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

960 Tiogue Avenue Coventry RI

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A G I N G

W E L L

Tips to Improve Memory for

Healthy Aging We’ve all misplaced our car keys, blanked on an acquaintance’s name, or forgotten an important phone number. When we’re young, we don’t tend to pay much mind to these lapses, but as we grow older, sometimes we worry about what they mean, as well as the long term consequences that might follow. While it’s true that certain brain changes are inevitable when it comes to aging, major memory problems are not one of them. To avoid the concerns over major memory loss, you should attempt to test your brain.

Here are a few simple steps you can take that may help sharpen your memory.

1. Eat a healthy diet including plenty of vegetables, whole

grains and fruits. Protein (low fat) such as fish and lean meats are very good for you. Don’t forget to drink water too.

Not enough water can lead to confusion and memory loss.

2. Challenge your brain. Mentally stimulating activities

are a great way to sharpen your brain. Take music lessons, take different routes when you are driving, read a book, do crossword and word search puzzles.

3. Socializing could help ward off stress

and depression.

Take a walk with a friend or loved one, participate in group activities or volunteer your time.

fish and milk,) High Omega 3 fatty acids (salmon and sardines, flax seeds, tofu, kiwi, walnuts and avocado,) High Anti-oxidants (berries, broccoli, spinach, beans, apples, prunes and plums.)

5. Exercise, even briefly for 20 minutes a day. Exercise will increase your heart rate which will pump more oxygen to your brain.

6. Don’t forget to get adequate rest. Avoid large meals before bedtime. Consistency helps too. Try to go to bed the same time each night and get up the same time each morning. Make sure your bedroom is dark, relaxing, quiet and at the right temperature, not to hot or cold.

You should seek help for memory loss if it affects your ability to finish your usual daily activities. Consult with your doctor.

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4. Diet could also improve your brain health.

Vitamin D (milk, egg yolks,

www.rihealthandfitness.com | volume three issue eight

21

A G I N G

W E L L

Can You reverse th A N D

T U R N

by Chris Raymond, RI

Can you reverse the effects of aging and turn back the clocks of Father Time? Someone eating a healthy diet and exercising often still can experience a decline in physical performance and have an increase in debilitating injury. Even some of the most highly trained athletes experience some sort of decline of about 1% to 1.5% per year until the age of 70, in which a more dramatic decrease can occur (Meltzer,D. Age dependence of Olympic weightlifting ability. Med Sci Sports Exerc, 1994). This is why everyone should be aware of the physiological changes that occur with aging and the trainability of older individuals.

In addition, the potential health risks associated with physical inactivity for older individuals need to be considered. This article will address some of the age-related changes in health, the age related changes in neuromotor function, and some program design considerations of how to slow down the process of aging.

Age related changes in musculoskeletal health are significant to look at because of the major effects it has on body composition (BMI, body fat percentage, Lean Body

B A C K

T H E

C L

Mass) and the physical function of the body that can lead to impairments and injury. The term osteopenia refers to a bone mineral density of -1 to -2.5 standard deviations and osteoporosis is defined as a bone mineral density of -2.5 SD which results in bones with more fragility and less strength.

Poor bone mineral density is linked to a higher risk of skeletal fractures and less physical inactivity. The term sarcopenia refers to the loss of muscle mass and strength and is typically associated with advancing age. One study by the American College of Sports Medicine, Exercise and Physical Activity for Older Adults, says that after the age of 30 there is a decrease in the cross-sectional areas of individual muscles, along with a decrease in muscle density, reductions in tendon compliance, and an increase in intramuscular fat. This means muscles have a reduction in size and strength as we age and we store more fat within muscle.

Age related changes in neuromotor function are seen with an increased risk of falling which can lead to serious health consequences effecting overall quality of life. The one good thing that research has shown with aging is that the body does not lose the ability to adapt to

Improvements in musc density, Muscles mass an gait or activities of daily liv progressive resistan 22

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A G I N G

W E L L

he effects of Aging O C K S

O F

F A T H E R

resistance training. Improvements in muscular strength, bone mineral density, Muscles mass and functional capacity in gait or activities of daily living are all benefits from a progressive resistance training program. A recent interview of Cary Nosler, a health guru over the age of 70, talks about some of his personal experiences in aging and fitness. He talks about how recovery, personality, goals and diet are essential to aging well. Recovery from injuries and work outs just take longer.

High intensity work out that once took a day to recover may require multiple days. Cary mentions that “you must be true to

T I M E ?

yourself” when it comes to what you should expect from your body. Having immediate goals that can contribute to success are better for preservation of the body.

Program design considerations for older adults for many years have been aerobic fitness. It is important to recognize that resistance and aerobic training are just components of a well-rounded program. Other components such as balance, flexibility, and postural stability training must be included as well. The program design for older adults is similar to that of a younger person but with more considerations. A universal approach of one set of 8-12 repetitions at a low intensity gradually increasing intensity and volume is recommended.

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 Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/ MSS.0b013e3181a0c95c.American College of Sports Medicine position stand. Exercise and physical activity for older adults.American College of Sports Medicine, Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS.

cular strength, bone mineral nd functional capacity in iving are all benefits from a nce training program. www.rihealthandfitness.com | volume three issue eight

23

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.

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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

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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

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, Blue Cross & Blue Shield of Rhode Island and CVS Health are pleased to announce the continued delivery of the Diabetes Educational Boot Camp for Seniors events in senior centers throughout Rhode Island. These half-day special events are designed to help Rhode Island senior citizens to learn more about diabetes self-management while offering health screenings and additional diabetes resources. The event is free. Registration is required. Please see below for event details.

Please consider joining us at this FREE event!

Wednesday, October 5, 2016 9am-12:30pm

FREE LUNCH

Cranston Department of Senior Services 1070 Cranston Street Cranston, RI 02920

Registration is required.

for all attendees!

Please call to reserve your spot today!

401-780-6128

Note that the event begins promptly at 9am and continues through lunch.

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 | volume three oneissue issueeight one

251

INJURY & PREVENTION

Healing InFl with H

by Carol Ann Donnelly, RI

The oldest known list of recorded medicinal herbs was written approximately 5000 years ago. Over the proceeding millenniums, herbs were used for wellness and to heal all sorts of ailments, but somehow took a backseat to manufactured pharmaceuticals in the 20th century. The good news is, the use of medicinal herbs has made a comeback, and medical studies are proving their effectiveness on all types of health issues, including inflammation.

Herbalist, Mary Blue, owner of Farmacy Herbs, & the Sage Healing Collaborative, and an instructor of western herbalism at Brown Medical School’s integrative medicine program, began her career path in medicinal herbs in 1999.

“I volunteered at an herb shop to work on my own health, my friends’ health and for planetary health.” Blue said.

Blue does not use herbs to treat disease; she recommends these herbs to support health and the body’s natural response to inflammation.

Turmeric contains more than two dozen anti-inflammatory compounds and is a good immune booster. Turmeric can be taken daily as a preventative or used every two hours for pain and swelling. It can also be used to support the immune system in people who have cancer, Lyme disease, autoimmune diseases or irritable bowel syndrome (IBS). Mixing black pepper with turmeric increases the efficacy of its antiinflammatory properties and can be purchased in capsule form.

Ginger helps relieve pain. It soothes sore throats, and it is good for digestive health. It helps with gas and bloating and has antimicrobials to help kill stomach viruses. It also is a great antispasmodic, offering relief to people who suffer from IBS, menstrual cramping and back aches.

With Blue’s help, a list of herbs has been compiled that help specific types of inflammation. Before taking any herb, you should consult with your physician, especially if you are currently taking any medication as herbs may have a negative impact of a drug’s effectiveness. Mary

Cayenne Pepper is used as a pain reliever for sore throats.

I volunteered at an herb shop to work for planeta 26

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INJURY & PREVENTION

lammatioN Herbs Its constituent is capsicum that heats up the area and brings blood to the inflamed region.

White Willow Bark helps relieve inflammation of soft tissues and nerves. It has the compound salicylic acid, in which aspirin is derived.

St. John’s Wort used topically works on the nervous system reducing pain signals. It is often used in nerve related issues, such as Parkinson’s disease or sciatica. Because this herb can interact with other pharmaceuticals, it should only be taken while under the supervision of a medical professional.

The use of medicinal herbs to get well and stay well is

now mainstream and western medicine is realizing the importance of these natural products in the treatment of illness and disease. To learn more about medicinal herbs, you can attend Passport to Wellness, a free healthy living expo, on October 1st, presented by the Gloria Gemma Breast Cancer Resource Foundation. Mary Blue will be a presenter and she will have a vendor space, so she can answer your questions. Visit flamesofhoperi.org for more information.

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.

k on my own health, my friends’ health and ary health www.rihealthandfitness.com | volume three issue eight

27

INJURY & PREVENTION

Heart H

Early dete for those with high cholesterol could help you m lifestyle changes to re your risk of develo heart disease.

28

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INJURY & PREVENTION

Health Assessment According to the American Heart Association, 80-percent of heart disease and stroke events could be prevented. Yet, heart disease is still the No. 1 killer of women in the United States – in 2009, one in every four women died from heart disease according to the Center for Disease Control.

With early detection, women have the ability to pursue proper screenings to see if they are at risk for cardiovascular disease.

ection h LDL make educe oping

Discuss with your physician the option to have a Well-Woman Visit. This is a visit where your physician will opt for a number of assessments to screen your potential for developing heart disease. Here are the components that you can discuss with your physician and why they could be contributing factors to potentially develop heart disease.

Assessing Your Heart’s Health Cholesterol Screening

Cholesterol is a potential contributing factor that could increase your risk for heart disease. Cholesterol is essential to the body in that it’s job is to build cells and produce hormones. Overtime, unhealthy eating habits can begin to build up and narrow the walls of arteries, which transport blood throughout the body. This can slow the blood flow of your body and potentially become fatal.

By opting to get your cholesterol checked through a simple blood test, your physician can determine if there are abnormalities in your body’s amount of LDL cholesterol. Early detection for those with high LDL cholesterol could help you make lifestyle changes to reduce your risk of developing heart disease. For those who already have heart disease, lowering your cholesterol may reduce your chances of a heart attack, which could potentially be fatal.

Blood Pressure Screening

High Blood Pressure is a key risk factor for developing heart disease. To determine your blood pressure, your physician will measure when the heart muscle contracts (systolic) and when the heart is resting between beats and refilling with blood (diastolic). A normal reading will be less than 120/80.

However, you doctor may measure it several times and determine if you have abnormal blood pressure by monitoring it over a period of time. Exercising, eating healthy, and reducing your sodium intake are a few ways to lower your blood pressure.

Body Mass Index

Your physician can determine your Body Mass Index in which your height and weight is considered to calculate an estimation for body fat. This will help determine risk factors for not only heart disease but other diseases as well.

Weight

Your doctor should weigh you during your visit. Knowing whether or not you are overweight, clinically obese, or at an optimal weight will help you determine your risk for heart disease. For those who are overweight or clinically obese, your chances of having high cholesterol are greater as well as your chance for developing other diseases such as diabetes.

Discuss a plan for weight loss and decide on healthy options to help you shed excess pounds to lower cholesterol and lower your risk of heart disease. This may include food options that have no cholesterol, no processed sugars, are low in saturated fats, and are low in trans fats.

Family History

Giving you physician a detailed family history could help to determine if you are more at risk for many diseases. Knowing if high cholesterol and heart disease runs in the family will allow your doctor to monitor certain symptoms or risks more closely to help flag potential factors for developing heart disease.

Level of Activity

Discussing your level of exercise will help you determine if you are more or less at risk for developing heart disease. It is recommended that those who are able should exercise for 30 minutes a day. Exercising has been known to lower cholesterol and decrease stress which could also keep you at a lower risk for heart disease.

Age and Gender

Your cholesterol increases as you age, for women in particular.

Pre-menopause their LDL cholesterol tends to be lower than post-menopause, increasing their risk for heart disease.

Smoking

Smoking is a high risk factor for developing heart disease.

According to the National Heart, Lung, and Blood Institute, smoking harms nearly every organ in the body, including the heart, blood vessels, lungs, eyes, mouth, reproductive organs, bones, bladder, and digestive organs. Tobacco smoke, often made with chemicals, damages the walls of your arteries, increasing your risk for plaque to build in arteries which can then lead to the coronary arteries. Discussing a plan, under physician supervision or recommendation will help you quit long-term.

www.rihealthandfitness.com | volume three issue eight

29

WEIGHT LOSS & NUTRITION

Prop

HERE ARE S

Once you are in the market, stick to the plan, even if the doublestuffed Oreos are on sale two for five.

Don’t let them sucker you in.

30

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WEIGHT LOSS & NUTRITION

per Nutrition

S O M E WAY S T O K E E P I T S I M P L E !

by Thiago Santos, Pawtucket, RI

Nutrition today has become more confusing than ever and in the meantime, the obesity epidemic continues to grow. How is this possible when there is no shortage of diets, drugs, and exercise tapes to choose from?

All of our senses are constantly stimulated with advertisements coming from every direction. Every time I put the television on, I see the latest Insanity and P90x infomercial telling me how to get fit. It’s impossible to listen to the radio or even go to the grocery store without being persuaded to lose weight. Several billions of dollars are spent on weight loss products each year, but it’s still not working because one-third of Americans are considered obese. In the next few paragraphs, I will outline some strategies and share my take on living a healthier lifestyle.

I used to say that diets don’t work, but that statement couldn’t be further from the truth. As a matter of fact, I’m confident that any diet that you choose to follow will guarantee success as long as you stick to the rigid plan. “Fad diets” typically require you to commit to eating a particular type of food or to avoid a whole food group in general; hence, the grapefruit or the Atkins diet. For the average individual, it’s not realistic to go from skipping meals and eating takeout regularly to all of a sudden having to cook daily. Before you even walk into the kitchen, you first have to walk into the grocery store to purchase the right type of foods, which can be a challenge all on its own. Changing your eating habits requires you to adopt many small changes. For example, after work on Friday’s you always stop by your favorite local pizza shop to pick up the meat lover pie. It’s no coincidence that you go there every Friday because you have made it a habit. Habits are automatic behaviors that require no thought process. The key to sticking to a long-term plan will require you to replace old habits with some new habits. Don’t expect drastic change overnight; creating new habits can take several weeks.

Something as simple as going to the grocery store to shop for the right foods can be a time-consuming task, and expensive compared to eating convenient fast food. Being conscious of why you do what you do will help you program new habits.

There are two things that you must get into the habit of doing before shopping: First, never go to the grocery store hungry.

Second, don’t head in without a list. Once you are in the market, stick to the plan, even if the double-stuffed Oreos are on sale two for five. Don’t let them sucker you in. Next, make it a game. See if you can complete your trip to the market without setting foot inside the processed food aisles. All the nutrient-dense and major food groups as you know are located around the perimeter of the store. The only exception to going to the aisle would be to buy oatmeal, legumes, peanut butter, and whole grains.

After preparing a wholesome meal consisting of fresh ingredients primarily from the perimeter of the grocery store, you are ready to get your grub on. Your plate should be filled with two palms of vegetables, and one to two palms of protein and carbs. Depending on your goal and activity level, your portion size should vary. If you’re trying to lose weight, eat less and if you’re trying to gain weight, eat more. Remember, as you eat your stomach and brain are not on the same page. Scientists believe that it takes 10-20 minutes for your brain to receive the message from your stomach that you are full. So as you can see it is important to eat slowly to avoid overeating. A rule of thumb to follow is to eat until you are 80% full (good luck figuring that out though!).

Each year billions of dollars are spent on marketing health and diet products in hopes of persuading Americans to take the easy way out, but there is no magic pill or supplement.

Just look around—it’s obvious those “efforts” have fallen short, but meanwhile corporations’ pockets continue to grow fatter, as well as Americans. More than $60 billion dollars are spent yearly on weight loss products. The bottom line is, if we watch our portion sizes and eat less processed foods and more fruits, vegetables, and lean protein, our obesity epidemic would start to move in a better direction.

Diets and exercise don’t always have to be boring or painful.

Recruit a friend to do it with you! Try challenging a friend who has a similar goal as yourself to a little friendly competition to see who can complete their shopping with the least amount of processed foods. If all else fails, find a great personal trainer that can make you accountable and help guide you!

Thiago Santos has a bachelor’s degree from the University of Rhode Island in Kinesiology and is a certified personal trainer through the American Academy of Sports Medicine (ACSM). Thiago brings his enthusiasm for health and fitness and his love for empowering people to FOUNDATIONperformance in Pawtucket and Warren locations.

www.rihealthandfitness.com | volume three issue eight

31

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

Helping The Family

Adjust

From Summer

To Fall

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

When school is back in session it is easy to forget the energy and liveliness we have in the summer.

Summer seems to come to a screeching halt once school is in session, which can be a difficult transition for the whole family. In order to ease the shift from sleep overs, lazy beach days and ice cream before dinner, to the back-to-school fall routine, follow these tips for a healthy, successful school year for the whole family.

Sleep Schedule

First and foremost, sleep is one of the most essential aspects of remaining healthy. The right amount of sleep can ease stress and make you better prepared to begin refreshed once that alarm goes off. A few weeks before school begins, set a bedtime slightly little earlier each night until everyone is back on their typical sleep schedules. According to Atlanta cardiologist David E. Montgomery, MD, young children should be clocking 12 hours of sleep while teenagers should be getting roughly 9 hours of sleep and adults should get 7 to 8 hours of sleep at night.

By using this gauge, you can get everyone better prepared for the start of a new school year.

Meal Preparation

Summer dinners can be simple, throw a few things on the grill here or eat pizza for dinner there; when you are transitioning back into everyone’s sports schedule, doctors’ appointments or other activities, the best way to prepare for the chaos is to prep your meals for the week. On the weekend, take a few hours to shop and prepare for the week ahead. You can even begin during the summer by preparing bulk meals which can be stored in the freezer and easily reheated on busier nights during the week.

Meal Prep Tip

There are a ton of fresh fruits and vegetables available locally during the summer. Spend some time on Saturday morning with the family and visit a local farmers market. Involve your kids in the process of choosing what they would like to prepare so they can get excited about eating what they have foraged.

Fresh vegetables always make for great soup add ins in the fall or big batches of homemade pasta sauce can be made into quick and healthy meals

throughout the year, you can even involve your kids in that process as well. Muffins are great reheated throughout the week and make simple, grab-and-go breakfast options. Preparing snacks or meals before also allows you the benefit of controlling the amount of sugars or ingredients that go into meals.

Family Calendar

Begin a family calendar with everyone’s appointments, extracurricular activities, and even schedule in family time on the weekends so everyone knows who is going where and when time is meant for everyone to come together. Even begin a fall chore chart that your kids can maintain throughout the year. It’s never too late to start them on simple chores that will also help you through the transition back to the fall.

Remain Active

Making sure that everyone is active every day will help your family stay fit. Visiting the park for dinner while the weather is still enjoyable, going swimming at a local indoor pool or even making a chore out of walking the family dog before or after school will help them develop lifelong habits of remaining active as they grow.

Limiting the Use of Electronics

Summer can make your children more apt to have more time for fun. In order to bring them back to their routine, start just as you did with their sleep schedule and slowly ween them off media time. This will allow them to switch their focus back to their school work or extracurricular activities.

When school is back in session it is easy to forget the energy and liveliness we have in the summer.

Try to always foster the summer’s energy by helping your children to pursue interests other than school learning and help them find activities that fill them up. Always remain ahead of the game by focusing on preparation and organization, although it takes a little time, it will help the whole family develop healthy habits long-term.

www.rihealthandfitness.com | volume three issue eight

33

F I T N E S S

Fall Ahead W T 5T ith hese ips for the Season

by Lori Cipolla, RI

Don’t let the cooler days approaching set your fitness routine backwards. Instead, move into the fall with a plan. Like most circumstances, if you want to be successful, you need to be prepared. It can be beneficial to change up your routine and try new things. The winter weather comes fast, therefore, taking advantage of what Mother Nature has to offer in the fall can be helpful in maintaining a healthy routine for the winter. Whether you are going on a trail, bicycling or simply taking a jog through the neighborhood with a friend, the beautiful foliage is certainly something to enjoy. Colorful scenery mixed with slightly cooler, crisp air can be uplifting all on its own. Below are tips to help you stay consistent with your workout routine and keep you healthy and happy.

1. Watch the weather before you head out: Rhode Island’s

fall season can bring a variety of weather changes. You may need to have an alternate plan if weather conditions make it impossible for your activity of choice. If it should snow during your workout, move your routine to an alternative workout that is indoors. You don’t want to risk injury.

2. Dress for the occasion: Always make sure you are properly dressed. Dressing in layers is always a good option this time of year. As you warm up, you can take off items. An optimal choice for performance fabric is moisture wicking fabrics. It draws sweat from your skin to the outside of the fabric allowing you to stay warm. Although temperatures may seem cooler than summer months, please remember to wear your sunscreen.

Cloudy and overcast weather can also be misleading of harmful UV rays.

3. Bring a friend! Boredom can be the fastest killer of vibes.

Accountability can be key in keeping you going and helpful in remaining consistent to the task if you are committed to a friend or a group of them. That friend can be anyone including a spouse, co-worker or family member. As long as you can rely on holding each other accountable, it works!

34

4. Keep your eating habits in check:

Research has shown individuals typically increase their daily calories starting in the beginning of fall which will then carry out over through the winter months. Knowledge is power, go into the fall months with prepared shopping lists and healthy recipes planned for the majority of your meals.

Pick a couple of days of the week where you meal prep for roughly 3-4 days ahead. Start your mornings off fueled with a nutritional breakfast that includes lean proteins, healthy fats and complex carbohydrates. Avoid items that are processed or contain added sugars.

5. Find your motivation: If there is something that will keep you committed to your routine focus on it, or find something that will motivate you. It can be absolutely anything!

Maybe you’d like to look your best for holiday festivities that will be here before you know it, an upcoming wedding, a school reunion or family portrait session and/or anything else that could be coming up. Vision boards are also a creative and fun way to remind you every day of your goals and aspirations.

Remind yourself that seasonal changes should not be an excuse for your workouts to suffer; consider the new season as an opportunity to revamp your routine. When you awake in the morning to a darker, cooler day, don’t hit snooze button, don’t feel discouraged and focus on your motivation. Get up from bed knowing you are prepared and ready to take on the day.

Best of luck embracing the change of season!

Lori Cipolla from Cranston, RI Certified Personal Trainer and Sports Nutritionist. She is a figure athlete, wife, mom of 5, Brand Ambassador for Fitmark Bags andwww.elite1fitgear.refersion.com/ c/8f40. She can be reached at lcipolla99@gmail.com, www.stayfitmomof5.com

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

F I T N E S S

WHAT’S

THE BEST

Running Shoe?

by Charlie Colpaert, RI

This is the most common question I get asked. The short answer is there is no single best running shoe, but there is a best running shoe for you. Everyone is different, so why would there be one best shoe?

Your first step should be going to a running specialty store to be fitted for a shoe. The fitting process starts with a conversation. A trained associate will ask questions about your running and any medical issues who may have when running. The next step may be to verify your shoe size. This could be done by measuring your feet, or by sizing you in a shoe. One thing to note, you typically wear a larger size in a running shoe, than your street shoes. As you run, your feet swell, and you want to be sure you aren’t hitting the front of the shoe. Too small a shoe can lead to blisters and black toenails.

The most important step is to go through a gait analysis.

Some running stores offer video gait analysis. This involves running or walking on a treadmill, and being recorded for a few seconds. Other stores have associates watch you walk or run.

Either way it’s done, the analysis looks to see if your feet do one of three things: Overpronate, Supinate(under pronate) or are they Neutral.

Over pronation is an inward roll of the feet as you go through the motion of your step. This is the most common type of gait.

Approximately 75%-80% of us over pronate. Supination is when

As you run, your feet swell, and you want to be sure you aren’t hitting the front of the shoe.

your feet roll to the outside during the motion of your step. If you are Neutral, this means you have no rolling motion as your run.

What comes out of the gait analysis and the conversation with the sales associate will help determine which type of shoe you need. For those who over pronate, chances are stability shoes will be recommended. Stability shoes are typically built up on the inner portion of a shoe, and are designed to slow the rate of over pronation. In some cases the shoes will bring closer to a more neutral gait. These shoes will have have some additional support. If you are someone how supinates or are neutral, a neutral shoe will be recommended for you. These are shoes without the built up portion, but are still very supportive and cushioned.

Once it’s determined the type of shoe, then it’s time to try on shoes. You will typically be presented with three different shoes. At this point you are trying to determine which feels best.

Runners ask all the time what they should be feeling in a shoe.

You want the shoe to feel natural. You don’t want the support to be overly noticeable, nor do you want to feel a gap. You should be sitting comfortably, not really aware you are wearing a shoe.

As you are trying on shoes, jog around the store. If the store has a treadmill, run on the treadmill. Do whatever you need to do to determine how the shoes feels. One thing I will tell you, whatever you feel in the store, you will feel once you get the shoes home. There is very little break in process with a shoe.

I advise runners, if they feel something odd, that isn’t going to go away, and probably won’t work. Remember, you want the shoe to feel natural. The right shoe can make all the difference in your running, so make sure you are being properly fitted.

Charlie Colpaert is Manager of Providence Running Company, an avid runner, with over 50 races under his belt, ranging from 5K to marathon. He is currently training for the 200 mile 2015 Hood to Coast Relay Race. Providence Running Company is located at 195 Wayland Avenue. If you have a running or walking question you would like to submit, you can email Charlie at providence@run.com

www.rihealthandfitness.com | volume three issue eight

35

FIT O V E R

5 0

City/Town of Residence: Wakefield, RI

Amy

Rice

Age: 53 Occupation: Coach / Personal Trainer Family: One Daughter, 16 Your sport or fitness activity: Triathlon, Hiking, Rock Climbing and Yoga

What is your proudest fitness accomplishment?

Placing 4th in the Hawaiian Ironman, 2 Time World Triathlon Champion

What motivates you?

The great feeling of being in shape and setting a great role model for my daughter. Helping people reach their goals.

Best local eats:

Bike Stop Cafe, Mews Tavern (best local beer)

What’s on your nightstand?

Grandma Gatewoods Walk (the story of the woman who saved the Appalachian Trail), No limits but the Sky, Journey To the Center, No shortcuts to the Top, Anam Cara (a book of Celtic Wisdom).

What do you like to do in your downtime?

One thing people don’t know about you: Not much, I’m mostly an open book. I believe in pure honesty, and wear my heart on my sleeve.

Favorite quote:

Winston Churchill, “ Never ever give up”

Fitness tip for RI Fit Readers:

Hang with my two pups my daughter and my boyfriend eating a good meal at home by the fire or fire pit drinking a good Cabernet.

You can do anything or be anyone you want. It may take a lot of courage and a lot of time. But the best things in life always do.

Best thing about living in RI:

Additional Comments:

The diversity of the surroundings. Ocean, rolling hills, woodlands, and the ever changing weather. A great place for those who love the outdoors.

36

Would love to be a part of this article. So many people miss out on the best part of their lives. Being over fifty has been so much fun for me!

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

Divorce

COMPLETE

H E A LT H

and Your Health

by Stephanie Cyr-Engro, RI

Nobody gets married to get divorced. Marriage is about a union of two people who love each other and want to spend forever together. Then life happens…

Anyone going through divorce or that has gone through divorce can tell you it’s the most trying time in your life.

Mentally and emotionally exhausting!

Stress creeps up on you at the most daunting times. You are full of emotions. Feeling anger, sadness, guilt, betrayal and loneliness. You often think to yourself “Am I making the right choice?” You will never be 100% sure if divorce is the right answer, but as I’ve learned, it is best to trust your instincts.

Throughout my divorce, I struggled often with emotions Going through stages of not eating and then having a cry session on the couch with a pint of Ben and Jerry’s. It happens to us all.

Stress from divorce can lead us to feeling overwhelmingly exhausted. Low energy levels later lead to lack of motivation to maintain your health and fitness.

Stress creeps up on you at the most daunting times.

You are full of emotions.

Feeling anger, sadness, guilt, betrayal and loneliness.

So how does one juggle divorce and their health?

Very early on in my divorce process, I learned that although I was always tired, always sad and having a pity party for myself, I had to keep going. I had to maintain my health and fitness for multiple reasons:

• • • •

My Child Myself My Career My Future

How would I care for my child? How would I care for myself?

How would I advance my career? How could I make a bright future for myself? I realized I could do all of this through health and fitness. I went to the gym every day. No matter how tired I was. Fitness was my outlet. I put my emotions into each workout. The music I listened to would portray how I felt that day. My gym family got to know me and helped support my journey through casual conversations. For myself, the gym was my therapy. My way of self-discovery. My way of releasing emotion. My way of being able to continue on through a painful emotional process.

Maintaining your health and fitness can be the key to survival during the hardest part of your life. You have to find the things in life that will push you to keep going and better yourself as a person. Mentally, physically and emotionally. It’s how one survives. Even though you feel as if the world is crashing down on you, it’s really not, but you have to find a way to put the puzzle pieces back together.

Stephanie is a Graduate of Political Science from the University of Rhode Island and mother of one child. She has competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half month’s post baby she competed in Fitness Universe and won second place. She does not have a trainer nor is she a certified trainer/nutritionist. She write based off of life experience and what has and has not worked for her over the past ten years. www.rihealthandfitness.com | volume three issue eight

37

Stand

COMPLETE

H E A LT H

by Samantha Gosper, RI

I bet, right now, as you are reading this, you are sitting. Am I right? I am confident when making this bet because according to a 2008 study in the American Journal of Epidemiology the average person in the U.S. spends approximately 7.7 hours sitting per day. Even now, in 2016 (eight years later), not much has changed.

Over the years, studies have been conducted that prove sitting for long periods of time is harmful to the body. The following are a list of facts that pertain to sitting for long periods of time: •

In a 2012 - 2013 study from Preventing Chronic Disease, women who sat 6 hours or more were 2.5 times more likely to be obese.

•

Several research studies have now identified significant relationships between prolonged sitting and medical conditions such as heart disease, diabetes, obesity and cancer.

•

According to a 2010 study in the American Journal of Epidemiology, women and men who sat greater than 6 hours a day were 94% and 48% more likely to die respectively.

On top of leading to heart disease, obesity and diabetes, sitting for long periods of time also has negative orthopedic effects: •

Prolonged sitting can lead to increased tightness in a muscle called the psoas, which travels through your abdomen, connecting your lower back and hip. Tightness in this muscle can lead to lower back pain, hip tightness and core weakness.

•

A strong relationship has been identified between the onset of osteoporosis (soft bones) and prolonged sitting. Osteoporosis can lead to fractures throughout the body.

38

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

to Liv

ve

COMPLETE

H E A LT H

THE DANGERS OF PROLONGED SITTING AND WHAT CAN WE DO TO MAKE A CHANGE •

Individuals who spend a good part of their day sitting at a computer can develop a forward head and/or a rounded shoulder posture that can lead to neck pain, shoulder pain and headaches.

What the studies are showing is finally resonating with the American population and a movement is being made to, as Specht PT likes to call it, ‘Stand to Live.’

Specht’s ‘Stand to Live’ campaign is intended to raise awareness of the effects of sitting for a

long period of time, whether you are at work, on the road or watching television. The following are recommendations, made by the experienced and educated staff at Specht Physical Therapy, on how you can battle the effects of sitting: •

Do not allow yourself to sit for greater than 30 minutes at more time. Set a stopwatch at your desk or download a sitting timer on your smartphone to remind you to stand every 30 minutes.

•

While watching television, be sure to stand and walk around during commercial breaks.

•

Invest in a sit-stand station. Several types of sitstand stations are available ranging from simple desktop models to fully adjustable workstations.

Geekdesk and Varidesk offer several models.

•

Keep your psoas muscle (which resides in the body’s pelvic region, connecting the lower back to the upper thigh) loose. Use the stretch below to prevent your psoas muscle from shortening which can lead to lower back pain. Hold the stretch position for 30 seconds. This stretch can be performed throughout your workday in order to break up prolonged sitting tasks.

Hopefully, halfway through reading this blog post, you decided to stand and read instead of sit and read. Next time you are sitting at your work desk or watching television, think about the effect your posture and lack of movement is having on your body.

Share and discuss our ‘Stand to Live’ campaign with your family, friends and co-workers. Let them know that by simply sitting less and standing more, they can change their lives for the better. Let’s start a movement and lengthen lives, one person at a time.

Article written by Samantha Gosper. 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 eight

39

Birthday Obstacles Parties!

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Kids Classes!

YOUNG NINJAS 7/25 – 7/29 Ages(6+) 6-9 HOMESCHOOL PHYS ED (6+) 8/8 – 8/12 Ages 10-12 FAMILY HOUR (ALL AGES) 830am – 12pm

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Rhode Island Clam Chowder Rhode Island Clam Chowder (also called Clear Chowder) is a much less known and under sung Chowder. Far healthier than its creamy cousin from the North it can easily be prepared both Gluten and Diary Free. The flavors in this chowder are amazing because they are not dulled by cream. Rediscover this Rhode Island favorite this summer!

r ding es h

ax

Ingredients For Clams: • • • • •

12 medium-size quahog clams, usually rated ‘‘top neck’’ or ‘‘cherrystone,’’ rinsed (or 1 pint of shucked clams plus 1 bottle of clam juice) 1/4 teaspoon salt 1 tablespoon cornmeal 1 bay leaves 1 cup water

For Chowder: • • • • • • • • • • • •

1/2 tablespoon unsalted butter [omit for diary free option] 1/4 pound slab bacon or salt pork, diced [replace with 2 tsp. vegetable oil for a lower fat option] 1/2 large Spanish onion, diced 1 large ribs celery, cleaned and diced 3 cups red bliss potatoes, cubed 1/4 cup dry white wine 2 sprigs thyme 1 bay leaf Freshly ground black pepper to taste 1/4 cup chopped parsley 2 cups of water or clam liquor if are cooking the clams Oyster crackers for serving

•

use in seafood bisque or seafood chowder.

When the clams are cool enough to handle, remove them from their shells. Chop them into small pieces - about 1/4” dice is good.

Step 2: Rinse out the pot, and return it to the stove. Add butter, and turn heat to medium-low. Add the bacon or salt pork, and cook, stirring occasionally, until the fat has rendered and the pork has started to brown, approximately 5 to 7 minutes. Use a slotted spoon to remove pork from fat, and set aside.

Step 3: Add onions and celery to the fat, and cook, stirring frequently, until they are soft but not brown, about 10 minutes.

Step 4 & 5: Stir in potatoes and wine, and continue cooking until the wine has evaporated and the potatoes have just started to soften, approximately 5 minutes. Add 2 cups of clam broth, reserving the rest for another use. Add the thyme and the bay leaf. Partly cover the pot, and simmer gently until potatoes are tender, approximately 10 to 15 minutes.

Step 6: When the potatoes are tender, stir in the chopped clams and reserved bacon. Add black pepper to taste. Let the chowder come just to a simmer, and remove from heat. Fish out the thyme and bay leaf, and discard.

Step 7: Serve the chowder in cups or bowls. Sprinkle about a teaspoonful of parsley over each serving if you’d like.

The chowder should be allowed to sit for a while to cure.

Reheat it before serving, then garnish with chopped parsley.

Serve with oyster crackers.

Instructions

Step 1: Prepare the clams as stated in the instructions below.

Skip this step if you are using shucked clams (but remember to chop them into ¼” dice.

• Scrub each clam with a stiff vegetable brush. Put the clams into a large soup pot and fill it with cold water.

Mix in 1/4 cup salt and 1 tablespoon cornmeal.

• Let the clams stay in this solution for 1 hour to get rid of any sand.

• Rinse the clams under running water and put into a large colander to drain.

• Thoroughly rinse out the soup pot, put the clams back in, and add 1 cup water and 2 of the bay leaves.

• Cover the pot with a tight-fitting lid, and place the pot over medium high heat to steam the clams for about 15 minutes. Most of the clams should be completely open - throw away any that aren’t. Use the tongs to put the rest of the clams into a bowl.

• Strain the liquid left in the bowl through cheesecloth or a fine-mesh strainer into the smaller bowl. You’ll have maybe 3 cups of what is called “clam liquor” - the liquid from cooking the clams. Put it aside. You’ll use some in your clam chowder recipe, and you can freeze the rest for future

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 eight

41

EVENTS d n a l s I e d Rho HEALTH & FITNESS spring

SUMMER | FALL

2016 2016

FOR MORE EVENTS

& INFORMATION VISIT VISIT

WWW.RIFITMAG.COM

RIHEALTHANDFITNESS.COM

Wednesday, August 31st 6:30 pm Blackstone 5K Fun Run Lippitt Memorial Park Providence, RI

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

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

Saturday, September 3rd 10:00 am PawSox 5K McCoy Stadium Pawtucket, RI

Saturday, October 2nd 9:00am Gloria Gemma Flames Of Hope Run/Walk Series Providence Place Mall, RI

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

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

Saturday, October 15th 12:00 pm 10K / 5K By The Bay! 116 Long Street Warwick, RI

Saturday, November 26th 8:30 am Hill And Harbour Turkey Trot 6 Main Street East Greenwich, RI

42

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

PRING EVENTS.indd 1

1/27/16 1:40

www.rihealthandfitness.com | volume three issue eight

43

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