I M P O R TA N T
FA C T S
A B O U T
B R E A S T
C A N C E R FREE
rhode island
volume three issue nine
m a g a z i n e
Aging G U I D E TO
Fall Family
Well
Bucket List F E AT U R E D L O C A L S E R V I C E S F O R S E N I O R S THE ULTIMATE IN ASSISTED LIVING
www.rihealthandfitness.com www.riďŹ tmag.com| |volume volume three one issue issue nine one
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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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4 Chapel View Boulevard, Cranston, RI www.rihealthandfitness.com | volume three 830-2812 issue nine 5 orangetheoryfitness.com/cranston (401)
rhode island
Next Issue Preview
Volume 3 Issue 10
m a g a z i n e
Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Keegan Hernandez Junior Designer
Women’s Health
Guide
Our next issue of Rhode Island Health and Fitness Magazine will highlight our Women’s Health Guide. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. We will also focus on preventative care for women. This special edition will include...
• Women’s Health 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 Women’s Health Guide. 6
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Digital Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Samantha Gosper Nick Lovett Meghan O’Neill Interns Jennifer Gebhardt Mariana Tzitzouris Jenna Furlong Contributing Writers Joy Adamonis LaRue Cook Lisa Couto Carol Ann Donnelly Samantha Gosper Lori Grenier Kurt Hayes Chef Lara Nick Passarelli Elizabeth Phinney Sarah Schlichter Dan Xavier
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 nine
Inside This Issue
9 What’s Happening in Little Rhody
9
12 Farmers Markets 13 Pumkin Picking in RI Aging Well 16 Growing Need For Home Care 19 Start Your Own Exercise Club 21 Take The Right Steps To Prevent A Fall 23 It’s Never Too Late For An Estate Plan 24 Stop Getting Older
19
Weight Loss & Nutrition 25 Curious How To Increase Your Metabolism 26 Find Your Freedom With Food Journaling Kids Health & Fitness 28 Fall Family Bucket List
28
Women’s Health 30 Facts About Breast Cancer Complete Health 33 The Cupping Comeback 34 Clean Cooking 35 When Laughter Is The Best Medicine
ON THE COVER I M P O R TA N T
FA C T S
A B O U T
38 Join the Resistance! 42 Events
B R E A S T
C A N C E R FREE
rhode island
volume three issue nine
m a g a z i n e
Fitness 36 Mixing It Up
23
Aging G U I D E TO
Fall Family
Well
Bucket List F E AT U R E D L O C A L S E R V I C E S F O R S E N I O R S THE ULTIMATE IN ASSISTED LIVING
www.rifitmag.com | volume one issue one
1
Featured Guide To Aging Well For Seniors Fall Family Bucket List
36
www.rihealthandfitness.com | volume three issue nine
7
Coastal Skin & Laser
ACNE LASER TREATMENTS SKIN REJUVENATION LASER TREATMENTS REMOVAL OF PIGMENTED LESIONS LASER HAIR REMOVAL LASER TATTOO REMOVAL
LASER SPIDER VEIN REMOVAL
MENTION THIS AD AND RECIEVE 20% OFF OUR SERVICES Coastal Medical Inc. 1351 South County Trail Suite 115, East Greenwich, RI
401-884-0333 www.coastalmedical.com
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!!! Sign up at http://www.coltstateparkhm.com/
Race 3CProductions
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A variety of over 45 group classes per week including Kickboxing, Obstacle Fit, Kettle Bells, TRX,™Spinning,™ Conditioning, Bootcamps, Kids Classes, and more! Private, Semi-Private & Small Group Training also available. Whether you are training for a RACE or for LIFE, Unleashed will create A STRONGER VERSION OF YOU! Drop-ins always welcome! Class packages & memberships available. Great for Men & Women of all ages and fitness levels
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Obstacle Fitness & Functional Training Center
8
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
What’s Happening in Little Rhody
SEPTEMBER 2016
Gloria Gemma Flames Of Hope Run/Walk Series Sunday, October 2, 2016 from 9:00am to 10:00am
Sunday, October 2nd, Flames of Hope weekend will end with the largest Gloria Gemma fundraising event of the year, the Flames of Hope Run/Walk Series. All funds raised remain in our local community, and are used to provide programs and services for people touched by breast cancer.
Volume 3 Issue 9
Featured Event
Newport Marathon and Half Marathon
Sunday, October 9, 2016 from 7:30 AM to 1:30 PM
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. 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 Visit
www.newportmarathon.com
The day begins with the Kids Fun Run at 9am. The Kids Fun Run is a sprint down the hill on Francis Street (across from Providence Place Mall). Awards for the top finishers divided by age are awarded at the Flames of Hope Run/Walk Series Awards Ceremony. Next, is the Pink Pump Palooza at 10 am. This fifty-yard dash is open to all men and women of all ages! Be the first to cross the finish line in style, wearing your festively decorated high heels, and you may be crowned Ms. or Mr. Pink Pump Palooza! Last but not least, the Gloria Gemma 5K Run/Walk at 11am. This race is open to competitive athletes and the not-so-competitive walkers. Come ready to race or stroll your way through historic downtown Providence wearing your “pink spirit” driven garb. Great prizes will be awarded for the fastest times and highest fundraisers! For more information please visit www.rhoderunner.com/eventswww.rihealthandfitness.com
| volume three issue nine
9
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
• General Fitness • Weight Loss • Fitness & Body Building • Competitions From Novice to Xpert. (401) 732-6400 1889 Post Road Warwick, RI
Taking you to the Xtreme, come join the team! 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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Youth Programs Offered Year Round!
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| volume three issue nine
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
Pumpkin Picking in Rhode Island Adams Farm Cumberland, RI Pumpkins, cornstalks, mums, and fall décor. Hayrides available and fresh apple cider. www.adamsfarmri.com Barden Family Orchard North Scituate, RI Pumpkins and apple picking. Farm store with apples, honey, and freshly pressed apple cider. www.bardenfamilyorchard.com Confreda Greenhouses and Farms Hope, RI Free weekend hayrides, pumpkin picking and crafts. www.confredasfallfest.com Dame Farm and Orchards Johnston, RI Family owned farm with pick-your-own pumpkins, corn, and maze. www.damefarmandorchards.com
Festival Farm Hope Valley, RI Pumpkins, hayrides, corn, gourds, and mums. www.festivalfarmri.com Frerich’s Farm Warren, RI Pumpkin patch, mums, and fall décor. PumpkinPalooza including the Great Pumpkin Weigh-Off, Great Pumpkin Drop, music, food, crafts, and other events and activities throughout the month. www.frerichsfarm.com Highland Farm Wakefield, RI Pumpkin patch, hayrides, and gift shop. www.highlandfarmri.com Pezza Farm Johnston, RI Pumpkin patch, hayrides, and gift shop with fall décor and local products. www.pezzafarm.com Salisbury Farm Johnston, RI Known for their corn maze with more than a mile of paths in about five acres of corn. Pick your own pumpkins and fall décor available. www.salisburyfarm.com
Schartner Farms Exeter, RI Pumpkin Patch Express hayride will take passengers to the Schartner Farms pumpkin patch and a corn maze. Pumpkin picking, fall décor, and local products. www.schartnerfarms.com Spring Hill Sugar House Richmond, RI Pick your own pumpkins, freshly pressed apple cider, maple syrup, and corn maze admission is $2. Sweet Berry Farm Middletown, RI Pick your own pumpkins and apples. Farm store available with local products and fall décor. www.sweetberryfarmri.com
For More Information visit
www.rifitmag.com
www.rihealthandfitness.com | volume three issue nine
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
(401) 644-7909 FB: TFW West Bay
Aging
COMPLETE GUIDE TO
Healthy aging is crucial to living a happy, healthy life. We present to you Aging Well, a place where aging Rhode Islanders can obtain the latest information regarding health, therapeutic care, prevention, research and trends, to continue to thrive. We also recognize caring for an elderly loved one can be challenging so we provide expertise and access to the best programs, resources, and care facilities in the state, so you can feel at ease that your loved one is cared for.
Well
Content Inside: P. 16 - Growing Need For Homecare P. 19 - Start Your Own Exercise Club P. 21 - Steps To Prevent A Fall P. 23 - Estate Planning Tips P. 24 - Stop Getting Older
Advertisers Inside: American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Ocean State Aquatics Phenix Home Care Saint Antoine Community The Village at Waterman Lake www.rihealthandfitness.com | volume three issue nine
15
A G I N G
W E L L
The Growin
For
As the baby boomers move into old age, they will continue to influence the shape of the country’s population pyramid. 16
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
ng
W E L L
Need
r Home Care by Nick Passarelli RI
The Aging Pyramid is almost upside Down! The 55 and older segment of our population is already one of the largest and the most rapidly growing segments of our population, and this is about to be impacted significantly by Baby Boomers.
Predictions: As the baby boomers move into old age, they will continue to influence the shape of the country’s population pyramid. A 2003 Library of Congress report suggested that U.S. life expectancy will continue to rise to 2050 and beyond; women aged 65 in 2025 can expect to live another 20 years, while men can expect an additional 17.5 years. As a result, the U.S. Census Bureau expects the baby boomer’s “bulge” to remain observable in the population pyramids for 2035, when the boomers will be aged between 70 and 90, and even as late as 2060, when the remaining boomers will be well into their nineties or even older. What does this mean? Studies show that in the very near future this “Bulge” in the aging population will change the way we care for our elderly and this has already begun.
We are living longer but as we age many of us require assistance with our care. In many cases Activities of Daily Living (ADL’s) become challenging. These ADL’s would be defined as bathing, dressing, medication reminders, range of motion exercises, feeding or meal preparation and staying well hydrated. Maintaining these ADL’s are essential to sustaining an individual’s optimum level of wellness. Recent studies show that there will not be nearly enough Long Term Care (Nursing Home and Rehab Facility Beds) to accommodate the aging population, nor is admission to a facility appropriate in many cases. Putting it quite simply our aging population must age in place, and what better place to be then at home, with loved ones and in one’s own community. In my next column we will continue to discuss Home Care options for you or your loved one.
Nick Passarelli is a Registered Nurse, a Licensed Nursing Home Administrator, a Certified Integrated Chronic Care Coordinator with over 37 years experience as a Long Term Care Professional, and is the owner of Phenix Home Care, Coventry Home Care and Capitol Home Care Network.
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services. www.rihealthandfitness.com | volume three issue nine
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
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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
T H E B E S T WAY S TO S TA R T YO U R O W N
Exercise Club by Dan Xavier
Exercise is the closest thing we have to a “magic pill” for healthy aging. Staying active and fit, at an activity level that’s right for you, is essential at any age—but especially for seniors! And when it comes to exercise, peer pressure can be a good thing. Exercise clubs help you stay motivated, because you’re scheduled to work out at a certain place at a certain time, while also giving you a chance to catch up with friends (or make new ones). If there’s not a club in your area, start one yourself!
1. Decide what you want.
Choose a type of exercise (such as walking or Zumba), then consider who might be interested in your club. Think about what might impact your ability to stick with the routine. For example, weather could be a factor for a walking club—in warmer months, you could plan to walk outside, and during the winter you could go to a local mall. You can also choose an activity that’s pre-scheduled, like a Zumba class or check out some options [online version: here] [print version: at local gyms, or even for free at places like Your Blue Store in Warwick and Lincoln].
2. Spread the word.
Invite family, friends, neighbors, and/or coworkers to join the club. Also, hang posters advertising a kickoff meeting. Hold the meeting in a public place near the area where you’d like to exercise. If you’re looking for specific groups of people, hang posters (with permission, of course) in places where they might shop, work, or exercise. Larger events, like the Life Expo coming up in Providence on October 29, can also be fun places to meet like-minded
potential “club members.” The Life Expo will showcase resources for baby boomers and seniors, from health and wellness to travel to entertainment and fitness.
3. Kick it off.
At your first meeting, talk about where and when you’d like to exercise, how often you want to meet, and questions like how long your route should be. Also, discuss guidelines for the club, like whether cell phones or dogs are permitted and whether members want to keep exercise logs to help the group stay on track. It’s a good idea to collect all members’ contact information if you don’t already have it, so you can reach out and check in if someone misses a meeting.
4. Make it fun.
Talk to your group about working toward a specific goal, such as a charity walk or a 10K. You could also organize fitness outings to parks, mountains, historic sites, or city landmarks. Another idea is for the group to invite speakers to talk about fitness, nutrition, or other health-related topics.
5. Keep it safe.
Always include a warm-up, cooldown, and stretch. Encourage members to bring plenty of water, as well as to wear sunscreen and layered clothing if you’re exercising outdoors. Also, make sure everyone in your club has talked to their doctors about starting an exercise program.
Dan Xavier is director of specialty products at Blue Cross & Blue Shield of Rhode Island. His experiences as an entrepreneur from a young age taught him the value of finding balance and making time for personal growth, from spending time with family and friends to focusing on nutrition and fitness. A native Rhode Islander, Dan also loves to travel and is always seeking new experiences and new ways to connect with people. Brought to you by
www.rihealthandfitness.com | volume three issue nine
19
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
Th e U lT i m aT e i n a s si s T e d l i v i ng e xc e l l e nc e i n n U r si ng a n d r e h a bi l i TaT i v e c a r e
- We serve the physical, social, emotional and spiritual needs of older adults and their families - New Rehab Center “Easy Street”, the road to independence
Our Comprehensive Network Includes: • Registered Nurses • Physical Therapists • CNA’s • Occupational Therapists • Speech Therapists • Medical Social Workers • Community Outreach Liaisons • Phenix Home Care • Health Care Services • Community Care Nurses • Coventry Home Care
Medicare Certified | Medicaid Licensed CHAP Accredited
All Major Insurances Accepted
- Located on a beautiful campus in North Smithfield, RI
Call 401-941-0002
Saint Antoine Residence
the Villa at Saint Antoine
401.769.3500
401.767.2574
400 Reservoir Avenue Providence, RI 02907 www.capitol-homecare.com
Offering daily mass and rosary. A health care ministry of the Roman Catholic Diocese of Providence.
The Most Important Member of our Home Care Network is... Dedication to excellence
A CAreLink PArtner
you
since 1991
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services. Homemaker Services Light Housekeeping, Dusting, Vacuuming, Laundry, Meal Preparation and Grocery Shopping
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
20
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Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
A G I N G
W E L L
Take the Right Steps in
Preventing A Fall A small fall can really change your life. Thousands of older men and women fall every year and break or fracture a bone. Getting older can bring lots of changes. Eyesight, hearing, muscle strength, coordination and reflexes aren’t what they once were. Balance can be affected by diabetes and heart disease, or by problems with your circulation, thyroid or nervous system. Some medicines can cause dizziness. Any of these things can make a fall more likely. A broken bone may not sound so terrible. After all, it will heal, right? But as we get older a break can be the start of more serious problems. The good news is that there are simple things you can do to help prevent most falls.
TAKE THE RIGHT STEPS
Falls and accidents seldom “just happen.” The more you take care of your overall health and well-being, the more likely you’ll be to lower your chances of falling. Here are a few hints:
• • • •
Ask your doctor about a bone mineral density test Talk with your doctor and plan an exercise program that is right for you. Have your vision and hearing tested often. Find out about the possible side effects of medicines you take.
• • • • • • •
Limit the amount of alcohol you drink. Even a small amount can affect your balance and reflexes. Always stand up slowly after eating, lying down, or resting. Getting up too quickly can cause your blood pressure to drop, which can make you feel faint. Use a cane, walking stick, or walker to help you feel steadier when you walk. Wear rubber-soled, low-heeled shoes that fully support your feet. Hold the handrails when you use the stairs. Don’t take chances. Stay away from a freshly washed floor. And don’t stand on a chair or table to reach something that’s too high. Find out about buying a home monitoring system service. Usually, you wear a button on a chain around your neck. If you fall or need emergency help, you just push the button to alert the service.
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401.767.2574 www.stantoine.net www.rihealthandfitness.com | volume three issue nine
21
A G I N G
iors
W E L L
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
W E L L
It’s Never To Late For An
Estate Plan by Kurt Hayes
Having practiced for nearly 30 years I have had the pleasure to assist many clients with estate planning. Often I am asked the question of whether it’s to late to set up an effective, asset protecting estate plan. The simple answer is no it is never to late. In fact, as we grow older it becomes even more important to use the legal tools we have to protect our assets from Medicare/Medicaid liens, creditors and to avoid taxation. The other common mistake I have seen is a client that has set up a good solid estate plan, but it is more than 10 years old. The law in the area of estate planning is constantly changing and to be certain your estate plan is still providing you with the proper level of protection you should have an estate plan attorney review the plan to be sure it is still up to date.
A good estate planner will work closely with the client to answer questions, provide direction, make referrals to other professionals who may be important and to work within the budget
A good estate planner will work closely with the client to answer questions, provide direction, make referrals to other professionals who may be important and to work within the budget established by the client to provide the best plan possible. Your estate plan should include a will, durable health care power of attorney, living will, possibly a trust agreement and careful planning on what family members should do when you pass. Many clients have the misconception that estate planning is not affordable, but this is not the case. Not having an estate plan can be far more expensive and create more frustration for family members. Lets face it. We have all worked very hard to build our estate and we want to be sure our estate goes to the people, institutions or foundations we care about the most. Don’t lose your money to taxes or have the state decide who should get your money, property and other valuables. Effective, affordable estate planning is just a phone call away. Next month I will discuss in more detail the durable health care power of attorney. Kurt Hayes is a licensed practicing attorney in both Rhode Island and Massachusetts with 30 years of experience in estate planning and elder law. His office is located at 21 Industrial Court, Seekonk, MA 02771. Kurt can be reached via e-mail at Kurt@kurthayeslay.com or call 508-226-3900
www.rihealthandfitness.com | volume three issue nine
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A G I N G
W E L L
Stop Getting Older
3 S I M P L E S T E P S TO G E T S TA R T E D by Elizabeth Phinney, Co-Author
Adapted from the #1 International Best-Selling book, The Expert Success Solution What on earth happens to our bodies when we hit our mid 40’s? An ache here, loss of stamina there…what’s going on? During the last 16 years, I have worked with hundreds of men and women over the age of 45 with virtually every aging issue. Many banished their issue with help and dedication, and many did not. The difference between their success and failure was based on just one factor. Throughout the first four decades of our lives, we tend to expect our bodies to be there, able to respond to whatever we ask of it. We take and take from our bodies while expecting our body to continue in an ever-ready fashion. When we enter our fifth decade, the body starts to break down. Once this process starts, what we do thereafter determines our quality of life in the decades to come. Fortunately for most of us, when this deterioration begins, there is something we can do to enhance our future and even erase some of the past: practice a healthy lifestyle and recognize the #1 responsibility we hold in our hands giving back to our body after all these years of taking from it. Understanding this simple reflection on a daily basis will help to ensure your success in aging.
But you also need a plan. Here are three simple things you can do to virtually guarantee your success:
1. WRITE DOWN YOUR GOALS
Sit down and write out your vision of your life over the next 2040 years. BE SPECIFIC!! So much of aging is in your mind, so go there. Create your dreams of what your life will be like in the decades to come.
2.GET HELP
Find yourself a personal trainer and a food expert – both certified and insured. These professionals can guide you to set up your physical and dietary goals. It is critical that they understand aging and have experience with older adults.
3.MAKE A COMMITMENT TO INVEST IN YOURSELF
Reversing your aging will take time, dedication and a lot of hard work. It is a personal journey where you are the main focus. Taking time to enhance your health will make you even more available and productive for those you love. Being healthy is life’s greatest gift. It allows us the freedom to do whatever we choose to do each and every day. When you learn to give back to your body and yourself, life can be yours even as the years go by. Elizabeth P Phinney, Creator of BodSpir, Consultant, Speaker, Author, Personal Trainer, Co-Author #1 International Best Seller: The Expert Success Solution
Throughout the first four decades of our lives, we tend to expect our bodies to be there, able to respond to whatever we ask of it. 24
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WEIGHT LOSS & NUTRITION
C U R I O U S
H O W
TO
by Sarah Schlichter, MPH, RDN, LDN
Many of us are aware of that unwanted weight gain that is much harder to get rid of as we get older. Maybe you’ve heard your metabolism is “slow,” or “average,” and that’s why you are having a difficult time fighting that weight. Your metabolic rate is highly dependent on several individual aspects like physical activity, gender, genetics, lean body mass, hormones and other factors. The amount of sleep you get and even the medications you take can affect metabolism. No two people in this world are the same, therefore everyone’s metabolic rate is always going to be a little different. While you may think that you drew the short straw or you’re out of luck with a slower than normal metabolism, that’s not always the case. What we eat and the lifestyle we live becomes all the more important as we age, in helping us feel our best. Here are 7 tricks you can start implementing to increase your metabolism:
1. Eat breakfast! Breakfast is good for so many
reasons (http://bucketlisttummy.com/benefitsof-breakfast_ breakfastpizza/) and it really does kick start the metabolism after an overnight rest. I tell my clients that it “sets the tone” for your day. If you start your day with a healthy, balanced breakfast, you’re more likely to stay consistent and choose healthy, balanced options throughout the day.
2. Add in some strength training. Muscle mass, which we build and maintain through strength training, is metabolically active, meaning it burns more calories at rest than fat. Therefore, the body has to work harder to support 1 pound of muscle compared to 1 pound of fat. Some research has found that regular weight training boosts basal metabolic rate by 10-15%. 3. Get that heart rate up!
While all forms of exercise can increase our metabolic rates (yes – even walking!), incorporating intervals or some form of circuit training constantly stimulates heart rate, which puts our metabolism into overdrive to keep up.
I N C R E A S E
YO U R
There is something called the “afterburn” effect that explains why our metabolic rate may be high for hours, and sometimes days, after a circuit workout.
4. Modify your diet! The foods we eat have a significant
impact on our metabolism. Rather than relying on refined sugars and processed carbohydrates, eating in balance can help increase metabolism. Balance your plates with lean proteins, complex carbohydrates, fruits and vegetables. Not eating enough, on the other hand, slows our metabolism. When we don’t have the energy to fuel our bodies, we’ll start breaking down muscle stores.
5. Eat smaller meals. Eating smaller meals more often can help keep metabolism revved, since a portion of the food we eat goes towards digesting and absorbing nutrients. Eating higher protein can slightly increase metabolism due to the thermogenic effect (http://www.ncbi.nlm.nih.gov/pmc/ articles/PMC524030/), meaning the body burns more energy digesting protein. 6. Other easy things to do WITHOUT exercising
to increase your metabolism include drinking lots of water (preferably cold water), having moderate amounts of caffeine (but skip the cream and sugar), including spicy foods in your diet (think chili or cayenne peppers!), and getting plenty of sleep. Keeping the temperature colder (or the act of being cold) burns more calories because your body is working to get to a moderate body temperature – it could even increase metabolism by 20%.
7. The last tip? Decrease stress. When our brain is turned “on” to stress, it’s turned “off” to digestion, meaning our bodies won’t absorb all of those necessary nutrients. Journaling, a warm cup of decaf tea, yoga, and meditating are great ways to decrease stress. Sarah is a Registered Dietitian and the healthy living blogger behind Bucket List Tummy (http:// bucketlisttummy.com). She offers personalized nutrition counseling services, meal plans, and shares nutrition tips and healthy recipes on her blog. Her email is bucketlisttummy@gmail.com.
www.rihealthandfitness.com | volume three issue nine
25
WEIGHT LOSS & NUTRITION
Find Your Freedom
with Food Journ by Lisa Couto, RYT
Now that winter is approaching, will you be in perpetual fear of weight gain? We all know that keeping a food journal increases the success of weight loss when dieting. But, in fact, it is also a very useful tool for long term for maintenance. Writing down or logging what we are eating on a day to day basis so we can keep our weight at an even keel is actually a freeing exercise. And it prevents ever having to go on crazy diets as Spring approaches every year. The truth is, we really don’t get a whole lot of room to play around when it comes to eating. A 5 foot 5 inch, 145 pound woman only is allotted about 1750 to 1800 calories a day. That’s only 500 to 600 calories more than you would be eating on most low calorie diets. This means you are only a flavored latte (or a few glasses of wine) away from being over your calorie limit, even though you are no longer on your eating plan. And some of us (you know who you are) only have to look at a piece of cake and automatically put on two pounds. Many times you will hear people say, “I’m just going to eat healthy food and exercise more.” Exercise is great and absolutely essential. But studies have shown that it’s food intake and not workouts that really control the number on the scale.While we should all be eating whole and unprocessed foods, many natural foods are calorie dense and easy to overeat. What about that handful of nuts that was really two? Or that three tablespoons of olive oil that looked like it could have been one as it drizzled out of the bottle? Or the quinoa serving that actually turned out to be more like a trough? Soon enough we are back to wondering why our jeans are feeling tight even though we’ve been eating all the right things. We want to eat the most nutritious food possible, but ultimately, if we are not eating in moderation, we can gain, even still.
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So let’s say you’ll be going to a restaurant this evening and you’d really prefer not to order the salad like the rest of your pals may do. Simply make some small reductions as you eat throughout the day, for example, by skipping the nuts, having skim milk in your coffee and exchanging your nutrition bar for a small apple. With those few small changes, you may have just added 500 calories to your daily allotment which now affords you the salmon entree instead of the salad. If you’ve been out to eat several times over the week or had to attend some social functions where you have over indulged, it’s very easy to get make some small changes in order to even it out. Simply eat your maintenance calorie limit for a few days (or slightly under) and take a few long walks and you are back in balance before your indulgence even registers on the scale. You might think that tracking food intake every day would make you rigid about what you eat. But instead, it can provide a real sense of liberation from guilt. When you know you are within your calorie allotment for the day, it’s a lot easier to enjoy a splurge. And because you know you’ll be logging it, you are less inclined to completely throw caution to the wind and really overdo it. Now don’t forget, logging calories isn’t like tracking Fantasy Football scores. Your entries will be estimates and your body will go through natural fluctuations due to a variety of factors. Things may not always make sense mathematically. Also, no one is saying you have to weigh or measure all of the food you eat but keeping a diary will also help you become familiar with portion sizes. Many sites online (including “WebMD.com”) offer visual aids in determining portions. For example, a deck of cards equals a three ounce piece of chicken or fish. A serving of nuts is the size of a golf ball and so on.
WEIGHT LOSS & NUTRITION
m
naling Also, you can track your macronutrients if, for example, you’d like to get a real understanding of how much sugar or protein you are eating (Tip: Watch your sodium). You can even track your moods while eating so you get a better understanding of when you are over-indulging due to stress as opposed to hunger. Many of the diaries have apps that you can access from your phone so you can update your log in seconds no matter where you are. Many of the food diary websites ask for your level of activity. It’s always best to choose “sedentary” unless you really have a job that requires heavy labor. You can always add your exercise calories in separately. Or don’t add them at all and you can be even more relaxed with your logging. “myfitnesspal.com” offers a “quick add” feature which is useful when you really have no idea what you just ate, which is typical at a restaurant or a party. All you have to do is provide an estimate of calories, rather than add all of the individual items consumed. The fact is, the more practice you get eyeballing and logging your choices, the sooner you can eat without the constant worry of weight gain. Rather than becoming a regimented chore, eating can become a fun, transparent and shame free experience.Having a true understanding of what you are consuming daily releases worry and fear of putting the pounds back on. And ultimately, finding that freedom to eat joyfully until we are satisfied while maintaining our health is what it’s all about.The key here is to find a way to remove guilt from the eating equation and simply savor the experience of eating and community. Lisa Couto is a fitness and nutrition enthusiast. She has been practicing yoga for over 14 years and is a registered teacher with the Yoga Alliance. She is also a singer/songwriter. You can hear her music at reverbnation.com/lisacouto and lisacouto.com
www.rihealthandfitness.com | volume three issue nine
27
K I D S H E A LT H & F I T N E S S
Fall Family B Just because summer is over, doesn’t mean we need to head indoors just yet. The crisp air in fall is perfect for outdoor adventures. Fall is an oasis for family fun! The sights, sounds and smells of the season will surely delight any member of the family. Before you hunker down for a New England winter, revel in all the fall has. Below are some ideas to create your own Fall Family Bucket List!
varieties of apples waiting to be picked by you. Who will pick the biggest apple? Spend the afternoon outside while creating family memories you can cherish forever. Let’s not forget about what we do with those apples after! Pies, cobblers, crisps and muffins galore! Baking apple pies is also a staple past time for fall! The amazing scenery is breathtaking with all the vibrant colors and is perfect for family photos. Think holiday cards or just a nice opportunity to capture the memory on film.
Apple Picking: Apple picking is a timeless fall
Hiking: You don’t need to be an avid outdoorsmen to
by Joy Adamonis
experience. Chances are, there is an orchard nearby with
enjoy a friendly hike. Fall is the perfect time to lace up and go outdoors. You will enjoy all the sights and sounds of the season. Animals scurrying to collect their stash for the
Pumpkins and fall are often synonymou you to hop on a hayride as they tra 28
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
K I D S H E A LT H & F I T N E S S
Bucket List winter and the fall foliage changing before your eyes. Hit up a kid-friendly trail and create a scavenger hunt for the kids to partake in. Spot acorns, animals tracks and different color leaves. You can even hit your favorite local playground for a picnic or go bike riding if a hike isn’t something your family would enjoy. You will still enjoy all that the great outdoors has to offer!
Pumpkin Picking: Pumpkins and fall are often
synonymous with each other. Most farms require you to hop on a hayride as they transport you to the pumpkin patch. Here, you will vow to pick the very best pumpkin you can find! Families often make a game out of it! And who doesn’t love a good hayride? Something about sitting on a bale of hay just elicits fall is here! Once you have picked the prize-winning pumpkin, there is more fun to be had! Gather up the supplies
and head to your backyard for some pumpkin carving and painting! Here are some more ideas for activities to enjoy this season.
• • • • • •
Tailgating at a football game Roasting s’mores on the FIRE Corn mazes Leave jumping Flying kites Build a scarecrow
Fall is the perfect season to catch up on some much needed quality family time. School is in session and schedules are starting to figure themselves out. Families should take the time to enjoy all that fall has to offer. What are you going to put on your Fall Family Bucket List? The choice is yours. Whatever you choose, be sure to step outside and enjoy nature’s playground with the ones you love. Joy Adamonis is a local freelance writer & blogger. She is a devoted mom & wife who enjoys living an active lifestyle. Running and yoga has transformed her life and helped maintain her 75-pound weight-loss. She advocates for positive body image, mental illness awareness and better education. Read more from Joy @ www.mysensationalkid.com
us with each other. Most farms require ansport you to the pumpkin patch. www.rihealthandfitness.com | volume three issue nine
29
WOME N ’ S
H E A LT H
FACTS ABOUT by Carol Ann Donnelly , RI
The biggest misconception is people don’t think breast cancer can happen to them. They believe their immune and create a false sense of security 30
For the past twelve years, the Gloria Ge mma Breast Cancer Resource Fo undation has helpe d thousands of Rhode Islanders aff ected by breast ca ncer with resources and free holistic pr ogram. It has also led the way in breast health education thr oughout the state. However, despite the Foundation’s best eff orts, there are still mi snomers about brea cancer. So, this two-t st ime breast cancer survivor wants to giv you some breast ca e ncer facts to help yo u understand this disease and underst and your risks. The biggest miscon ception is people do n’t think breast canc can happen to them. er They believe their im mune and create a false sense of secu rity, because they do n’t have a family his of breast cancer. Fa tory ct: 85-percent of wo men diagnosed with breast cancer have no family history. I had no family histor y. People also think tha t breast cancer only happens in older women. Fact: 10.7percent of all breast cancer diagnoses in women under ag are e 44, and 21.3-perce nt are women ages 45-54. (Surveillance , Epidemiology and End Results—SEER was 36 years old wh ). I en I was initially dia gnosed and 41 years old the second tim e. According to the Ce nter for Disease Co ntrol (CDC), approximately one in eight women will develop breast canc in their lifetime. Fact: er besides certain typ es skin cancer, breast cancer is the most common form of cancer in women, regardless of ethnic ity. It is also the seco nd leading cause of cancer death, regard less of ethnicity, an d it is estimated tha just under a third of t all new cancer diagn oses in women will be
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WOME N’ S
H E A LT H
R E C N A C T S A BRE
0 breast cancer approximately 3,053,45 of e on am I er. nc ca breast ited States (SEER). survivors living in the Un there are lifestyle cannot be prevented, Although breast cancer veloping the de of risk r to reduce you changes you can make althy diet that us change is to eat a he disease. The most obvio Avoid tobacco . ins gra duce and whole pro sh fre of lots es lud inc it is important to ol consumption. Also, use and limit your alcoh tive. I have always ac ight and be physically maintain a healthy we oke prior to my sm did I t bu ver a drinker, eaten well and I was ne first diagnosis. is paramount to ning for breast cancer Most importantly, scree gs, beginning at mammography screenin early detection. Annual eenings earlier), scr gin be dical reason to me no is re the (if 40 e ag ry year. And, it gift you give yourself eve should be viewed as a s (BSE). Fact: xam monthly breast self-e n who felt is imperative to perform me wo by ted ncers are detec second my 40-percent of breast ca found School of Medicine). I ncer ca t a lump (John Hopkins firs my nd SBE; my doctor fou less ard reg cancer performing an n, ma wo ery Ev exam (CBE). al dic me a during a clinical breast by ed annual CBE’s perform of her age, should have professional. facts about breast and now you have the “Knowledge is power,” t in reducing your an ort imp is breast health cancer and why good risk of this disease.
works survivor and writer. She two-time breast cancer mission is to ose wh tion Carol Ann Donnelly is a nda Fou ce Cancer Resour e for Gloria Gemma Breast health education, enhanc areness, increase breast ll as their families and raise breast cancer aw we ast cancer patients, as lth programs. For more the quality of life for bre ding for local breast hea fun te era gen and , friends . emma.org information, visit gloriag
Although breast cancer cannot be prevented, there are lifestyle changes you can make to reduce your risk of developing the disease. www.rihealthandfitness.com | volume three issue nine
31
COMPLETE
H E A LT H
the
C Cupping
by Samantha Gosper
If you watched the 2016 Rio Olympics last month as much as we did, you probably noticed various athletes sported large purple circles on their backs and shoulders. No, these marks were not paintball or bar fight bruises, they are the marks that are left behind after a cupping therapy session.Cupping is an ancient Egyptian and Chinese healing practice that is believed to help with inflammation, blood flow and relaxation. Additional benefits include: improved flexibility and decreased pain.
This is how it works:
A therapist or professional uses cups to create a vacuum over
32
the specific points of the body that, when treated, can induce healing. A mechanical pump is used to pull air out of the cup which creates the vacuum effect. ‘This causes your skin to rise and redden as your blood vessels expand. The cup is generally left in place for up to 3 minutes.’ Olympic athletes are not the only people that use cupping, according to various sources, cupping has been a form of therapy since 1,550 B.C. Ebers Papyrus, the oldest medical text book, describes how the ancient Egyptians used cupping therapy. Back then, and even now, cupping is used by many
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Comeback
COMPLETE
H E A LT H
A therapist or professional uses cups to create a vacuum over the specific points of the body that, when treated, can induce healing
to protect and heal the body without the use of medications.
Here at Specht Physical Therapy we offer cupping therapy to our patients. We have been offering this service to our patients since 2013 and have seen amazing results! What is most exciting are the dramatic improvements in range of motion that we see when performed on myofascial restrictions in individuals suffering from knee, shoulder and back pain. “This is a technology that has been around for thousands of years and it’s pretty cool that we are still using it in 2016. Obviously it works!” says Greg Specht, owner and Clinical Director of Specht Physical Therapy in Swansea and Providence.
So, whether you are an olympic athlete or a 9 to 5 employee, you can benefit from the now trendy, cupping therapy...if you can handle the possibility of sporting a few purple circles on your back. Article written by Samantha Gosper. Article information provided by Specht Physical Therapy. At Specht Physical Therapy, our patients choose us because our belief in their potential, our ability to help, and the results we get. For more information visit spechtphysicaltherapy.com for more information or call (401) 453-5800.
www.rihealthandfitness.com | volume three issue nine
33
Autumn Pear Salad with Lemon Vinaigrette
Autumn is the height of New England’s Fall harvest season. Apples and pumpkins are popular ingredients, but pears are also in season, and not only a delicious snack or dessert, but a lovely addition to salads. This recipe is a My Chef Lara favorite, light, refreshing and easy to prepare. Goat cheese and cranberries- another seasonal favorite- balance out the sweetness of the pears. Enjoy the cooling weather and beautiful foliage, and have a healthy and happy month!
Ingredients • • •
4 cups mixed baby greens 1/4 cup crumbled goat cheese 1/4 cup walnuts
• •
2 tablespoons dried cranberries 1 pear, thinly sliced
For the vinaigrette: • • • •
1/4 cup olive oil 1/4 cup meyer lemon juice Zest of 1 meyer lemon 2 teaspoons sugar
Instructions
Step 1: To make the vinaigrette, whisk together olive oil, Meyer lemon juice and zest and sugar in a small bowl; set aside. Step 2: To assemble the salad, place baby greens in a large bowl; top with the goat cheese, walnuts and dried cranberries. Pour the dressing on top of the salad and gently toss to combine. Serve immediately topped with sliced pear.
About My Chef Lara
34
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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.
COMPLETE
H E A LT H
When Laughter MEDICINE IS THE BEST
by Lori Grenier
“It was the beginning of summer,” recalled my Physical Therapist, Bryan Silva from All Coast Therapy. “Me and my 12 year old buddies were all scheming. We were trying to figure out a way to get ourselves these really cool BMX bikes. We decided on a highly creative and unique idea,” He laughs, “we decided on making lemonade. We were ambitious enough to make a huge batch everyday, drive it down to the beach on a neighbor’s tractor, then sell it for 50 cents a cup.We even customized the sweetness to appeal to different customers, After a long sweaty summer we reached our goal of making $500.00 . You can see I was quite entrepreneurial.” As I laughed at the thought of these cute little boys hawking cool drinks on a hot day, I hardly noticed how far my shoulder had moved. “Wow”, Silva exclaimed, “You are almost at full range of motion.” I was too busy laughing to notice I was so limber. It was then that I realized I was the luckiest person around to have been introduced to such a great healer. The rotator cuff injury I had sustained while clearing off cars for a dealer in Maine as part of my job, had wiped me out. I had just completed knee surgery for a torn meniscus so I was desperate to avoid surgery on my shoulder. My goal was to try anything possible, to avoid this painful surgery. I asked around for alternative solutions. Bryan Silva was recommended by a dear friend, so I contacted him immediately. While his quick response was personal and professional, I was cautiously optimistic. When I arrived for my first visit I was pleasantly surprised by the warm greeting I received. There was no secretary, no being herded into a large room of groaning patients, it was just me and Bryan in a clean, decorative, professional space. As we went over my medical history, insurance info etc. I scanned the room and the impressive degrees that were displayed. I commented on his graduate degree from The University of Hartford and asked if it was hard to get his Masters. Silva replied, “It was an aggressive curriculum but I was incredibly focused. When I was in high school, I was fortunate to have a mentor that inspired me. I had been playing soccer and ruptured my hamstring. I saw a Physical Therapist at Roger Williams University and she had me playing again within weeks. I was amazed by her skill and compassion. I decided right there and then that I too would pursue this field of study. She made me feel like I was her only patient. That goal of finding a job that gives you the ability to connect and heal kept me focused.”
While doing extremity mobilization and spinal manipulation he managed to tell me funny stories about his family and friends.. I would in turn relay engaging anecdotes about my new work in film. Our camaraderie and sense of humor made my visits less painful and more tolerable. I think the Transcutaneous Electrical Nerve Stimulation which is designed to distract nerves from responding to pain reception and allows the muscles to break out of a cycle of spasms was most effective. Its methodology of distraction falls right in line with Silva’s belief that laughter Is also a helpful distraction. I also think the massage was great not only for reducing inflammation but also for building trust and reducing stress associated with pain.
Upon my final visit Bryan shared a new product with me for continued good health. He is a Certified Nutrametrix Consultant. These products are a unique powder blended vitamin mix in an Isotonic state. This formula helps the body absorb nutrients faster and more completely without waste. He educated me on their effectiveness in sustaining good health for my muscles and joints. “Oh by the way he said, What’s really cool about this product is that I can custom blend it for you”. I cracked up laughing and replied, “Ha Ha, I’ll take it, but you better deliver it to me on the beach from your neighbor’s tractor.” Lori Grenier is a freelance HairStylist/Makeup Artist for TV & film. She is also a freelance writer for Imagine Magazine and is now a contributor for our publication as well.. She enjoys working with people and then sharing her positive experiences with them to all of you. You can find her on... Facebook: Lori Grenier Hair and Makeup Instagram: @beautymusecosmetics Twitter: @Lorigrenier
After graduation, he went to work for a surgeon who also owned a physical therapy practice. He confides that the conveyer belt of assisting 3 to 4 patients at a time left little room for connection or reward. Silva wanted a more effective “hands on” interaction. His natural inclination towards conversation and humor was lost in this setting. Silva decided to strike out on his own. Meanwhile, while lying on the table 2 times a week receiving multiple treatments ranging from massage to ultrasound, I learned the meaning of hands on healing, Every hour spent with him was an exercise in movement and humor. Silva advised, “The power that made the body has the ability to heal the body. You can unlock a great natural healing energy without using medication. Sometimes laughter is the best medicine.” www.rihealthandfitness.com | volume three issue nine
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F I T N E S S
How to Avoid Many of The Injuries
Associated with Your Sport
by LaRue Cook
“Mixing it up” is about Cross-Training to counteract the types of imbalances and injuries that can occur from repetitive motion from such things as sports. One of the most beneficial cross-training methods for sports like tennis and other racquet sports is resistance training! Many of the tennis and other racquet sport athletes (e.g. pickleball, racquetball, squash and more) that I’ve worked with over my 23 year training career have come to me needing to begin strength and conditioning training for tennis after they’ve suffered some sort of injury. Shoulders, elbows, lower backs and knees are often the primary targets for injury, rehab, strength training, and sometimes surgery for racquet athletes. All too of-ten, the source of these injuries is not an
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acute trauma on the court, but the nasty com-bination of hitting hundreds of balls in practice or matches, plus the lack of adequate strength and conditioning to counteract the repeated stress caused by that type of re-petitive motion. In other words, the sport itself can cause imbalances that lead to Over-use Injury. Here’s what the American Orthopaedic Society for Sports Medicine (AOSSM) has to say about overuse injuries as they relate to tennis: “Two-thirds of tennis injuries are due to overuse… A high number of tournaments for competitive tennis players may lead to overuse injuries, such as “tennis elbow” or wrist injuries. For noncompetitive tennis players, improper or inadequate physical and tech-nique training may be the cause of overuse injuries. Although overuse injuries make up a large chunk of tennis injuries, the good news is that such
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
F I T N E S S
s
t
You get in shape to play the game, not play the game to get in shape. injuries can be prevented with some changes to technique and training routines.“(emphasis added) Because so many of the injuries associated with tennis, and other racquet sports are classified as overuse injuries, they can be insidious in that they creep-up over time. That’s the bad news about overuse injuries, but the good news is that because these types of injuries occur over time, steps can be taken to head them off, and to reduce their occurrence through proper training. It’s an unfortunate truth that often it’s not until an injury occurs that the many benefits of proper strength and conditioning for sports is appreciated - especially for the recrea-tional athlete. An all-to-common belief is that the absence of an injury means that there is no need to cross-train by hitting the
gym, and that playing the game gets, or keeps the player “in shape.” Nothing could be further from the truth! As “they” say, “you get in shape to play the game, not play the game to get in shape.” Sage advice! Cross-training by getting into the gym and working out in a way that will serve to counterbalance your time on the court is an excellent way to lower your risk of injury. LaRue is a Certified Strength and Conditioning Specialist, Certified Sports Performance and Injury Prevention Trainer, and a Post-Rehab Trainer who works with clients of all ages and fitness levels. LaRue serves on the Board of Examiners for the National Board of Fitness Examiners. He consults with Sports and Fitness organizations throughout the United States. LaRue can be reached by email at: larue.cook@lecfitness.com www.rihealthandfitness.com | volume three issue nine
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F I T N E S S
W a n t
t o
K e e p
L o s t
B o d
Join the Re by LaRue Cook
Okay, you’ve been walking, jogging, or doing one of many other aerobic exercises to lose body fat and inches. Your routine, along with eating a healthier diet, has been somewhat successful, but you’re afraid that if you slow down or fall off your diet plan, you’ll regain what you’ve lost! Does this all sound a little familiar to you? So, what’s next? Losing body fat and inches is just the first step! Keeping it off is a whole different battle! While much time and attention is spent on losing, all too often what’s lost doesn’t stay lost. The truth is that successful long-term loss of body fat and inches requires, for most people, a threepronged approach. These three prongs include aerobic exercise, proper diet, and resistance training. A well-planned and appropriate cardiovascular routine is vitally important, and will go a long way to not only help you reduce body fat, but also to improve your cardiovascular system. Proper diet (and here, I’m talking about a well-balanced, calorie-appropriate food intake) has an equally important place in this equation. Resistance training, also known as weight lifting, is the important third prong that is missing from many reduction efforts, and will help you do something to change your body’s composition. In other words, it’ll help by building calorie-burning lean tissue or muscle.
or a combination of these two important prongs. Many of those who have found some success have later found themselves dealing with the same body fat (or more), as they slowly reduce their dedication to the aerobic workouts that helped get them there. So, to help them get off this roller coaster ride, I make sure that we add the third prong – resistance training. Clients are often surprised when I explain to them that aerobic exercise is great for burning calories, but that it’s primarily about burning calories NOW, in the present, while you’re performing the exercise. Your heart pumps faster (which is great exercise for your cardiovascular system), and you burn a lot more calories than at rest. But, this doesn’t do much to help you continue to burn more calories on those non-exercising days – once you stop. It hasn’t really increased your lean tissue, which helps increase your “future” calorie-burning potential. Also, since body composition (the ratio of lean tissue to body fat) and muscular strength are two of the five components of overall fitness, adding resistance training to your exercise routine will help improve your overall fitness.
During my 22-plus years of helping people reach their health and fitness goals, countless numbers have come to me with one goal in mind: reducing body fat and losing inches. Some of them have come to me having experienced some success through proper diet, aerobic exercise,
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Losing and inch the firs Keeping a whole bat
d y
F I T N E S S
F a t
a n d
I n c h e s
O f f ?
esistance!
g body fat hes is just st step! g it off is different ttle!
Resistance exercise or training (which is literally having your muscles exert force against any resistance) is primarily about creating a body that will burn more calories in the FUTURE, meaning even when you’re not exercising! It builds lean tissue (muscle) that burns more calories for you even at rest. Here’s an analogy that I like to use with my clients: Let’s say you have a car and that, for some reason, you want to consistently burn more fuel (I know, this is not an environmentally or economically sound concept, but use your imagination here…). You would have a couple of options. The first option would be to drive the car faster. The faster speed uses more fuel. This is very similar to doing your aerobic exercise for the purpose of burning calories. While it’s true that you’ll burn more fuel than normal, it’ll primarily only be while you’re driving fast. Once you stop driving fast (e.g. doing aerobic exercise), the amount of fuel being used (calories being burned), slowly returns back to “normal,” in other words, back to the fuel efficiency you were receiving before you started driving fast. Not the result you were looking for if your intent was to consistently burn more fuel.
So, let’s look at your second option. This would be to increase the size of the car’s engine. The larger engine will burn more fuel consistently, even at slower speeds. You won’t have to necessarily drive the car fast all the time to burn the additional fuel! The larger engine will demand more fuel at any speed. Think of your body’s muscles as the engine. They are the primary metabolic tissue that drives your body and uses up the fuel (calories) in your body. As you routinely perform resistance exercises, you’ll create a bigger engine (meaning more lean tissue, not necessarily huge muscles – for those of you out there worried about getting big muscles). This larger engine will burn more calories even when you’re not driving the car faster (exercising). So, while you’re working on reducing body fat and inches through your diet and aerobic exercise, don’t forget to “join the resistance!” Not only will you feel stronger and improve your overall fitness, but you’ll like what you see in the mirror! *As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this article. Any application of the techniques, ideas, and suggestions in this article is at the reader’s sole discretion and risk.
LaRue is a Certified Strength and Conditioning Specialist, Certified Sports Performance and Injury Prevention Trainer, and a Post-Rehab Trainer who works with clients of all ages and fitness levels. LaRue serves on the Board of Examiners for the National Board of Fitness Examiners. He consults with Sports and Fitness organizations throughout the United States. LaRue can be reached by email at: larue.cook@lecfitness.com
www.rihealthandfitness.com | volume three issue nine
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Birthday Obstacles Parties! Games Kids Ninja Camp!
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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Parkour 2 Hours of Team Intense Build Fun
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T-Shirt for Birthday Ninja
2800 Post Road Warwick, RI
401.871.8436 ryan@laidbackfitness.com 40 We teach alaidbackfi system oftness.com natural To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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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.
ax
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!
401-780-6000
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 one issue issue nine one
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EVENTS d n a l s I e d Rho HEALTH & FITNESS spring
SUMMER | FALL
2016 2016
FOR MORE EVENTS
& INFORMATION VISIT VISIT
WWW.RIFITMAG.COM
RIHEALTHANDFITNESS.COM
Saturday, September 24th 8:30 am 5th Steven K. Latimer 5K Run/Walk Roger Williams Park Providence, RI
Saturday, October 15th 12:00 pm 10K / 5K By The Bay! 116 Long Street Warwick, RI
Sunday, October 30th 7:30 am Ocean State Marathon & Rhode Race Narragansett Town Beach Narragansett, RI
Saturday, October 1st 9:30 am Providence Friar 5K 1 Cunningham Square Providence, RI
Sunday, October 23rd 11:00 am Gansett Half Marathon Aqua Blue Hotel Narragansett, RI
Saturday, November 20th 8:00 am Santa Hustle RI Half Marathon And 5K 175 Memorial Boulevard Newport, RI
Saturday, October 2nd 9:00am Gloria Gemma Flames Of Hope Run/Walk Series Providence Place Mall, RI
Saturday, October 29th 9:00 am SNA 5K By The Bay 690 Peary Street Newport, RI
Saturday, November 26th 8:30 am Hill And Harbour Turkey Trot 6 Main Street East Greenwich, RI
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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 nine
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