W H A T ’ S
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rhode island
volume four issue two
m a g a z i n e
AGING WELL
CONNECTING EXERCISE WITH
Mental Health
Aquatic Therapy For Seniors
Yoga BENEFITS OF
S U PPORT
YOUR
LOCAL
BUSINESSES www.rihealthandfitness.com www.rifitmag.com || volume volume four one issue one two
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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND
TREATMENTS TO ENSURE A SPEEDY AND HEALTHY RECUPERATION.
• NATIONALLY AWARDED BY THE APTA • 2014 JAYNE L. SNYDER PRIVATE PRACTICE OF THE YEAR
TRAINED PROFESSIONALS EVALUATE YOUR REHABILITATION NEEDS. With the largest number of board-certified physical therapists in the state of Rhode Island, Performance is a leader in the healthcare community SPECIALIZED TREATMENT PROGRAMS DEVELOPED FOR INDIVIDUAL NEEDS. No one understands more than we do that you don’t have time to be injured or suffering from pain
We treat a range of conditions. • Orthopedic Injuries • Sports Injuries • Muscle Imbalance • Post Surgical Rehab • Arthritis
• Osteoporosis • Neurological Disorders • Spinal Care • Geriatric Care • Postural Analysis
NINE RHODE ISLAND LOCATIONS HELPING YOU TO A SPEEDY RECOVERY.
PROVIDENCE • PAWTUCKET • NORTH PROVIDENCE EAST PROVIDENCE • RIVERSIDE • BARRINGTON SMITHFIELD • WOONSOCKET • EAST GREENWICH CALL 401.726.7100 OR VISIT WWW.PERFORMANCEPTRI.COM TO SCHEDULE AN APPOINTMENT To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine 2 FREE CONSULTS AVAILABLE!
Birthday Obstacle 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
$35/day or $150/week
First Class is FREE! See Website for Descriptions, Schedule and Rates.
Parkour 2 Hours of Team Intense Build Fun
Challenge Open Play
Strength Customized Obstacle Play! Course
T-Shirt for Birthday Ninja
2800 Post Road Warwick, RI
401.871.8436 ryan@laidbackfitness.com 3 We teach alaidbackfi system oftness.com natural
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www.rihealthandfitness.com | volume four issue two
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 5 SOULE STREET WARWICK, RI 02886 401.732.0010 WWW.UNLEASHEDUSA.COM
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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Call Now! (401) 300-7540 and ask us about your initial weight loss assessment.
www.lifetimeweightlossllc.com 450 Veterans Memorial Parkway, Building 11, East Providence,5 RI www.rihealthandfitness.com | volume four issue two
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Volume 4 Issue 3
Featured Guide To
Spring Events Our next issue of Rhode Island Health and Fitness Magazine will feature our Spring Events Guide. We will also focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. This special edition will include...
• • • •
Setting Goals and Planning Healthy Eating Tips Preventative Measures Professional Advice and more..
rhode island
m a g a z i n e
Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Digital Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Nick Lovett Meghan O’Neill Contributing Writers Lori Cipolla Lisa Couto Chef Lara Susan Mills Nick Passarelli Elizabeth Phinney Chris Raymond Sarah Schlichter
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Visit us online at www.rihealthandfitnessmag.com for more information!
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
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
contents
volume four issue two
Inside This Issue 9 What’s Happening In Little Rhody
13
10 Discover You Wellness Expo Aging Well 13 Maintain Heart Health 14 Aquatic Therapy For Seniors 16 Clean Cooking With Chef Lara Mental Health 19 Yoga Advantages 20 Benefits Of Yoga For Anxiety 22 The Importance Of Mental Health 24 The Connection Of Exercise And Mental Weight Loss & Nutrition 26 Milk: What Should You Choose Injury & Prevention
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28 Coffee For Your Health
ON THE COVER W H A T ’ S
H A P P E N I N G
I N
L I T T L E
R H O D Y
FREE
rhode island
volume four issue two
m a g a z i n e
AGING WELL
CONNECTING EXERCISE WITH
Mental Health
Aquatic Therapy For Seniors
Yoga BENEFITS OF
S U P PO R T
YO U R
LO C A L
What’s Happening In Little Rhody Support Your Local Businesses Aging Well
B U S I N E S S E S www.rifitmag.com | volume one issue one
Featured
1
www.rihealthandfitness.com | volume four issue two
7
Ocean State
Sunday, June 4, 2017 University of Rhode Island Kingston, RI BE A SPONSOR ◆ START A TEAM ◆ JOIN A TEAM Special Thanks to Our Local Sponsors of Rhode Island Blue Cross & Blue Shield of Rhode Island is an independent licensee of the Blue Cross and Blue Shield Association.
JOIN more than 60,000 others across the U.S. riding to Stop Diabetes.® 8 REGISTER TODAY AT: diabetes.org/oceanstate To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
What’s Happening in Little Rhody
FEBRUARY
2017
Volume 4 Issue 2
Featured Event
Mothers Day 10 Mile Race Sunday, May 14, 2017 8:30am – 9:30am Located at 55 Bruce Boyer Road North Kingstown, RI Join us for the 2017 Mother’s Day 10M/5K Race! Flat, professionally measured courses provide scenic waterfront views from Allen Harbor in Quonset Point. Event includes prizes for top finishers and performance jerseys for the first 300 participants. Runners/walkers of all ages and ability are welcome.
RUNNING INJURY WORKSHOP Designed For Knee Pain Tuesday, February 28, 2017 6:00 PM – 7:30 PM
657 North Main Street, Providence, RI Dr. Gruttadauria from Performance Physical Therapy will continue up the kinetic chain, with his second installment of the 2017 Rhode Runner Injury Prevention Series covering knee pain in runners. He will discuss the effects of running cadence and stride frequency on knee dysfunction, and the common causes of knee pain in runners. Participants will learn how to manage their own knee pain with mobility drills and tools, and the importance of incorporating hip strength and stabilization exercises into their program.
Come celebrate Mother’s Day with family and friends in a fun-filled atmosphere with music and food. Proceeds benefit the Research, education and awareness programs of the Association of Migraine Disorders and also the Wickford Sailing Association’s youth program. This is a USATF-Sanctioned event. The courses includes portions of a beautiful, new bike path and the rest is in a low-traffic area.
Please join us and prepare to learn, participate, and have some fun! For more information please visit.....
http://www.rhoderunner.com/events
For More Information Visit
www.rhoderunner.com/events www.rihealthandfitness.com | volume four issue two
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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. 13 - Maintain Heart Health P. 14 - Aquatic Therapy P. 17 - Clean Cooking
Advertisers Inside:
Aging
COMPLETE GUIDE TO
Well
American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Phenix Home Care Saint Antoine Community The Village at Waterman Lake
www.rihealthandfitness.com | volume four issue two
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A G I N G
iors
W E L L
Moving Seniors Requires Specialized & Attention BoneBuildersSpecialized of RI Requires Care & Care Attention Passionately Sponsored by The Village at Waterman Lake
“ I look forward to the classes - they are a lot of fun! ”
our senior moving company and alleviate h family members and future residents.
seniors takes extra care and support due to their unique set Moving was the first moving company to establish a specific called Seniors-On-The Move.
assisted living community, relocating to a different unit within other out-of-state community, Gentry supports your every move. of experience dealing with:
Choose Gentry as your senior moving companyShould and alleviate the stress from both any future clients family members and future residents.
ever ask you for a reference, feel free to give Specialized Movingplease Seniors Requires my name.” the stress from both members and future residents. Whether moving to or fromfamily an assisted living community, relocating
– Lois E.
to a different unit within the same community, or to another out-of-
Catered Retirement Living, Assisted Living Memory Care and Skilled Nursing
36.8799 for a free estimate, and experience your everyRenowned move. 5-Star amenities and wellness services Family owned and operated since 1990 Surprisingly affordable Beautiful country setting overlooking SATISFACTION picturesque Waterman Lake
855.436.8766 | info@gentrymoving.com Call us: (401) 949-1333 715 Putnam Pike Greenville, RI 02828 www.VillageRetirement.com
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the work that Gentry Moving did for us today. They were efficient, caring, careful, “We were very pleased withthe work that Gentry Moving did for us today. They efficient, caring, careful, and very pleasant. andwere very pleasant. Moving Moving is a stressful time and they made it that much easier. Should any clients ever time ask youand for a reference, is future afeelstressful they please free to give my name.” – Lois E. made it that much easier.
We understand that moving seniors takes extra care and support due to their unique set of needs. That’s why Gentry Moving was the first moving company to establish a specific division dedicated to seniors called Seniors-On-The Move. moving company and alleviate Choose Gentry as your senior
nd placement aterials ng
m
“We were very pleased with Seniors
We understand that moving takes extra caremove. and support due to their unique set state community, Gentry seniors supports your every of needs. That’s why Gentry Moving was the first moving company to establish a specific division to seniors called of Seniors-On-The Move. with: Gentrydedicated employees have years experience dealing
• Move-in assistance
Whether moving to or from an assisted living community, relocating to a different unit within • Spatial planning the same community, or to another out-of-state community, Gentry supports your every move.
• Furniture selection and placement • Supplying packing materials Gentry employees have years of experience dealing with: • Packing and unpacking • Move-in assistance • • • •
Spatial planning Furniture selection and placement Supplying packing materials Packing and unpacking
Call us today at 855.436.8799 for a free estimate, and experience how Gentry supports your every move.
GentryMoving.com
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ServingRI, RI, MA MA and Serving and CT CT || 855.436.8766 855.436.8799| info@gentrymoving.com | info@gentrymoving.com
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
W E L L
Helpful Ways For Older Adults To Maintain Heart Health As we age, it becomes increasingly important to be mindful of good heart health. Age brings an increased risk of all cardiovascular diseases, but there are changes that anyone of any age can make to help keep their heart as healthy as possible.
Knowing the symptoms of diabetes is one of the best ways to make sure your blood sugar is always where it should be. Some symptoms of diabetes include increased appetite, increased thirst, fatigue, increased urination, weight loss, and blurred vision.
Blood Pressure Management
Healthier Diet and Staying Active
High blood pressure can be symptomless, which makes it a silent killer. Older adults should get their blood pressure checked regularly. Education on your blood pressure numbers and what they mean is extremely important for heart health. A low salt diet, physical activity, and taking any blood pressure medication you may be prescribed are great ways for older adults to manage their blood pressure.
Cholesterol
High cholesterol also has generally have limited symptoms, making the detection of high cholesterol very difficult for older adults. The best ways to keep your cholesterol down include avoiding smoking, as well as knowing which foods, specifically fats, help with cholesterol control. Unsaturated fats found in fish, avocados, olives and other things can help improve cholesterol levels, while avoiding trans fats are great ways for older adults to keep cholesterol in check.
Blood Sugar Control
Blood sugar control is a very important step for older adults to prevent diabetes, as well as keeping their hearts healthy.
Older adults should remember that a healthy diet and active lifestyle can help to control, and prevent all of the above mentioned risk factors to cardiovascular diseases. Talking with your doctor is the best way for older adults to come up with a healthy eating plan that works for their specific needs, less salt, and sugar, as well as plenty of healthy foods and water are great ways to get started. Walking, swimming, and dancing are all great ways to stay active for seniors, and if you can’t get outside, even systems such as Wii’s can help to maintain a more active lifestyle for older adults.
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www.rihealthandfitness.com | volume four issue two
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A G I N G
W E L L
Aquatic Therapy
For Seniors by Nick Passarelli RI
Staying active can be very difficult for seniors, sore joints, muscle loss, and decreased mobility can all lead to a more sedentary lifestyle. Aquatic therapy is a safe way to stay active and can even help some conditions like arthritis, muscle spasms, and chronic pain. Aquatic Therapy is also low impact, meaning less joint stress, decreases the risk of falling, and releases endorphins which work as a natural pain killer. According to the Mayo Clinic, the buoyancy of water removes stress from on muscles and joints, making spending time in the water a great way for seniors to be active without causing themselves any pain. Water also provides resistance, on land resistance exercises would mean involve the use of weights, either pushing or lifting, which can cause a lot of pain, and heighten the risk of falls and other injuries. Resistance exercises don’t just
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keep your body active, they help to increase bone density which is incredibly important for seniors. Balance can be a major concern for seniors, but while in the water, it’s no longer a cause for worry. Because most aquatic activities are in a heated pool, the warm water helps to relax muscles and joints, which can eliminate the need for a “warm up” period. This means shorter time being spent on exercises and movements that are just getting your body ready for the actual resistance and aerobic exercises. Warm water is also great for seniors with arthritis. The water can help with flexibility and movement. Land exercises often cause stiffness and can cause increased pain, but in the water, seniors often find they are less stiff and therefore, have less pain from movement. The warm water can also ease muscles, resulting in less soreness afterwards, as well as increasing blood flow.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
W E L L
Balance can be a major concern for seniors, but while in the water, it’s no longer a cause for worry.
Aquatic therapy and exercises are so diverse that there is generally something for everyone. For seniors, this means a wide range of equipment and different exercises that can be utilized to stay active, and treat many conditions. If you are using aquatic therapy for injuries, or other conditions including arthritis, depression, joint replacements, osteoarthritis, orthopedic injuries, or a stroke, and many other conditions, it may even be covered by insurance, for seniors. Aquatic therapy is something that can be enjoyed by
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services.
people of all ages, which means this is an activity that seniors can share with friends and loved ones. There are so many benefits to aquatic therapy, and so many ways it can help seniors stay active.
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 four issue two
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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
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. 767. 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
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
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
Vegan Four Grain Vegetable Bowl I am issuing a Grain Challenge for 2017! Dare to cook one alternative grain per month. This recipe alone has FOUR! You can make this dish vegetarian by using regular cheese or even non-vegetarian by adding ground beef or chicken. Any way you cook it this recipe is filling, delicious and healthy.
Ingredients: • • • • • • • • • • • • • • • • • • • •
1 15 oz. can(s) black beans, (drained & rinsed) 1 tablespoon(s) oil 3/4 cup(s) carrot, diced fine 3/4 cup(s) leek, diced fine 3/4 cup(s) onion, diced fine 1/2 cup(s) celery, diced fine 3 1/4 cup(s) vegetable broth, (or more if needed) 1 1/2 teaspoon chili powder 1/2 teaspoon(s) cumin, ground 1/2 teaspoon(s) coriander, ground 1/2 teaspoon(s) cinnamon, ground 2 garlic cloves, minced 1/2 cup(s) brown rice 1/2 cup(s) lentils, dried 1/4 cup(s) barley, uncooked 1/4 cup(s) raisins 1/8 teaspoon(s) salt 1/8 teaspoon(s) pepper 1 cup(s) tomato, diced 1/3 cup(s) cheese, vegan
Instructions
Step 1: Cook the brown rice in water and salt as directed. Cool and set aside.
Step 2: Boil the barley in enough vegetable stock (1 1/2 - 2 cups) until the barley is cooked, puffed, and tender. This could take an hour or more. Cool and set aside.
Step 3: Sweat carrots through celery in Dutch oven for 10 minutes over medium heat.. (Place 1/4 cup vegetable stock, then the celery, then the carrots, cover and cook. Do not stir.)
Step 4: Add the oil and garlic and cook for 1 minute. Then add the leeks, onions, vegetable broth (1 1/2 cups), chili powder, cumin, coriander, cinnamon, garlic, lentils, raisins, salt and pepper. Bring to a boil, simmer until the lentils are cooked. Add the beans and tomatoes, heat 2 minutes, then remove from heat and let cool. Add the rice and barley. Mix gently.
Step 5: Add the cheese and enjoy!
For more great recipe ideas visit
www.mycheflara.com
About My Chef Lara
My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to www.mycheflara.com or contact by email at info@mycheflara.com. www.rihealthandfitness.com | volume four issue two
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Learn exercise science, health & fitness
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G YO A
S E G A T N A DV
ed s s e r t s n U e tr etch & B
S
Practicing regularly improves your flexibility, balance and oxygen intake to the brain!
With better digestion comes more energy – With a combo of deep breathing, stretches that target abdominal organs, & twists that massage & wring out stuck intestinal toxins – YOU WILL FEEL MORE ReLIEVED!
SOME YOGA POSES Burn more calories, strengthen your core,& speed up your metabolism!
Mindfulness meditation, which involves focusing on one point (like the breath) is associated with better focus, as well as reduced stress & anxiety!
find peace of mind & peace within the chaotic sequence of life!
decreases joint pain & effectively uproots that pain & tones the body! 19 www.rihealthandfitness.com | volume four issue two
M E N TA L
Yog
H E A LT H
Benefits of by Lisa Couto, RYT
Many of us describe ourselves as “stressed out” or “under a lot of stress”. What does this mean really? Stress can be equated to “resistance to what is”. Inner peace, on the other hand, requires a certain level of acceptance of the circumstances that occur in our lives, no matter what they are. Yoga, rather than being some esoteric and mysterious practice, instead provides us with tools that help us ride the wave of changing conditions. The practice not only makes the body strong and flexible but also the mind. Recently, I booked a vacation and although I was at T.F. Green Airport ninety minutes early, the lines were so long at the check in, I nearly missed my international flight. There was not only a queue of people waiting to check baggage but also a line stretching almost to the airport entrance. After standing in place for awhile, I soon began to realize that the chances of getting my bag checked, passport verified and through security in time were actually pretty slim. If I missed this first leg, I had no chance to make the trip because only one flight a week is offered to Costa Rica. I was soon clenched in the grip of anxiety. My breath began to quicken, my throat constricted and my blood began to course in angry rivers. I started to curse the airline, the money I was about to lose and the passengers who were holding up the line with apparently monumental customer service problems. As I crawled through the barely budging progression, I started to take deep breaths. Not just any breaths but conscious, deep, inhales that made my belly rise. These were accompanied by full exhales that lasted twice as long as my inhales. I noticed my shoulders were tensed close to my ears and my teeth grinding together. Just like I learned in yoga class, I consciously released these areas of tension by loosening my shoulders toward the floor and opening my jaw. I pressed the crown of my head toward the ceiling to lengthen my neck. I climbed out of the hazy maze my mind was lost in and felt my feet firmly planted on the floor.
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I looked around at the other passengers and realized they were all feeling as tightly wound as I was. Over time, I got closer to the front and witnessed equally anxious customer service agents trying to keep their cool while facing an oncoming front of dissatisfaction. Many were about to have major changes in plans due to flight cancellations. The agents were short staffed and pressed upon. As I calmed myself with deep breathing, I finally started to accept that my long-awaited vacation in the sun was probably not going to happen. The experience was not only uncomfortable for me but also for everyone else involved. My first response was to avoid the discomfort by charging ahead in the line, pleading or lashing out or by just giving up altogether and going home to unpack. But simply by using the basic tools taught in yoga classes (become conscious of breathing, unclench the jaw, release
I was soon clenched in My breath began to quicken, my blood began to cours
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
ga
M E N TA L
H E A LT H
for Anxiety
the grip of anxiety. y throat constricted and my se in angry rivers.
tension in the shoulders and firmly plant feet on the ground) I was able to tolerate the uncertainty and discomfort of this unexpected situation. I mean, this is T.F. Green, not Logan Airport. Each class is kind of like that. First you become aware of the ever present inhaling and exhaling that goes on whether you think of it or not. And then you do postures that are sometimes pretty uncomfortable. You might start asking yourself who you think you are for even attempting a yoga class and when the heck it’s going to end. But somehow you manage to do some version of the poses and complete the class. The more you practice the mindful breathing, the staying put in uncomfortable positions and honing in on unconscious tension, the more able you are to use these tools in real world scenarios and stay put for the duration. No matter what is going on around you.
Not being able to go on my long awaited vacation would have most likely upset me for awhile. But because I was able to calm my mind, I could recognize the uncomfortable sensations of stress and start to put the problem in perspective. In just this way, even a fundamentally basic yoga practice provides us with a way to face life challenges from a place of awareness and clarity. It’s not that we won’t feel the unwanted emotions at all. It’s just that we can work with them more skillfully whether our vacations are in jeopardy or we are facing a more serious problem. Every uncomfortable and unwanted situation gives me an opportunity to practice and accept what is actually happening in my life instead of some idea I am holding about it. This is actually the main point of practicing yoga. By recognizing how I am resisting the circumstances around me, I can have a better handle on how I handle stress. And the best part is, by the time I got to the front of the line, I was already pretty calm about the situation. The customer service agent, who I was able to empathize with, told me there was no way I could make it in time. But then she called to staff at the gate and they ended up letting me through! Costa Rica is a beautiful place and I had a great and relaxing vacation. Becoming more conscious of our breathing, where we feel sensation in our body and feeling ourselves in space helps to remove us from the story we are spinning in our head. When we feel centered we have a better chance of navigating upset when reality conflicts with our expectations. This can make for a gentler ride through rough surf of daily circumstance. It also helps us to better enjoy it when we are relaxing on the beach. 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 four issue two
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M E N TA L
H E A LT H
THE importance o I T S TA R T S
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
M E N TA L
H E A LT H
of mental health W I T H Y O U R G U T, S U N L I G H T, A N D F O O D by Chris Raymond, RI
Mental health can be interpreted as function, cognitive abilities, physical health, etc. Improvements in these areas can relate to mental focus, better memory, disease prevention and many other day to day operations. This article is intended to look at the importance of mental health and ways you can optimize your brain function. Three ways to have better mental health can come from the gut, sunlight, and food. The gut may come to a surprise to anyone thinking about improving their brain function. Your gastrointestinal tract actually has its own nervous system called the enteric nervous system. The enteric nervous system is the primary passageway and communication center to your brain. It senses the bacteria in your gut and sends the information via the vagus nerve to your brain. One study found that taking probiotics(good bacteria) such as Bifidobacterium longum NCC3001, has been shown to normalize anxiety in mice suffering from infections colitis(December 2011 the Journal of Neurogastroenterology and Motility). Interestingly enough, another study has shown there is link between the neurotransmitter GABA and the gut bacteria (Proceedings of the National Academy of Sciences of the United States of America[Jour] AND 2011[pdat] AND Bravo[author]). GABA is an inhibitory neurotransmitter that is significantly involved in regulating many physiological and psychological processes. The bacterial makeup in your gut may actually influence your mental and emotional health. One such study even went as far as showing improvements in social anxiety disorder by eating fermented foods and drinks(august 15, 2015, Volume 228 Psy-journal, Matthew R. Hilimire). There is enough evidence out there showing the influence the gut can have over your brain. Sunlight has an enormous effect on mental health and mood. Some people make even experience season depression from lack of sunlight. Sunlight gives off a wide spectrum of light
rays and specifically it is the ultraviolet B that converts into Vitamin D, a crucial vitamin that has many different uses in the body. Vitamin D can help with depression according a study in the Physiology Journal of Research, Associations between vitamin D levels and depressive symptoms in healthy young adult women, Volume 227, May 30 2015. In this study a group of women were asked to take a survey on depression and have their blood serum levels tested for Vitamin D. The group of women with the lowest levels of Vitamin D was shown to have scored highest with “clinically meaningful depressive symptoms”. Obviously, sunlight would be the easiest way to get vitamin D but being in the Northeast it can be difficult to get the recommended amount. Vitamin D is very inexpensive and you should always consult with your physician before taking any supplements. Another way to have better mental health is through the foods we eat. . According to a study published in pubmed.gov, after 4 weeks of consuming fermented milk products with probiotics, women had resulted in activity in regions of the brain that control central processing in emotion and sensation(2013 June 14 Tillisch K consumption of FMPP modulates brain activity). Simply taking commercialized yogurt help with brain activity seen as intrinsic connectivity or responses to emotional attention tasks. Some superfoods to help boost mood and brain function are dark green leafy vegetables(high in folate), dark chocolate, organic turkey breast, wild caught Alaskan salmon, blueberries, pistachios, seeds, and avocado to name a few. All in which produce calming neurotransmitters in the brain such as serotonin or dopamine(2015 Apr 27, 10 Superfoods for stress relief). Foods have more power over us than we thought! 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
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M E N TA L
H E A LT H
The Connectio and your by Lori Cipolla
Mental Health can also be know as the Silent Epidemic. One in 5 adults have a mental health condition and our youth MI(Mental Illness) rate has increased. According to Mental Health America , RI ranked (recordings from 2011- 2014) 8th for Access to Care Rankings . The items measured to rank the states according to access are : 1. Adults with AMI ( Any Mental Illness) who Didn’t Receive Treatment 2. Adults with AMI Reporting Unmet Need 3. Adults with AMI who are Uninsured 4. Adults with Disability who Could Not See a Doctor Due to Costs
5. Youth with MDE who Did Not Receive Mental Health Services 6. Youth with Severe MDE who Received Some Consistent Treatment 7. Children with Private Insurance that Did Not Cover Mental or Emotional Problems 8. Students Identified with Emotional Disturbance for an IEP 9. Mental Health Workforce Availability
Hikes in nature can also have a calming affect on the mind and body not through breathing but by being in the presence of a larger amount of plants and trees
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on of Exercise Mental Health Take Depression for an example of a mental illness. Depression in our youth rose from 8.5% in 2011 to 11.1% in 2014. According to National Institute of Mental Health, in 2014 2.8 million of our youth between ages 12-17 had at least one major depressive episode. Depression is not a biased mental illness. It can affect one regardless of race, social background or gender. There are however certain risk factors that increase chances.
What are some options for those suffering with Mental Health in our state ? There is a website http://www.patientadvocate.org/resources. php that provides resources with options for assistance. Patient Advocate has included such information as a patient friendly website www.needymeds.com, to find out if your medications are available through a patient assistance program. There are also things you can do for yourself to help keep up with your mental health such as walk briskly for 35 minutes five times a week or 60 minutes three times a week. Research shows the exercise – mental health connection. It can relieve depression symptoms and there’s even research to prove it helps prevent relapses for those that continued to exercise regularly. In 2006 , research showed evidence of exercise alleviating depressive
disorder by promoting new growth of neurons in the brain. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413959/ ) It has also been shown to improve lowering stress levels , lowering anxiety and even improving the memory. There are different forms of exercise other than walking that can reduce systems of mental illness and increase your well being. Yoga and Pilates focus on breathing . When breathing is slow and controlled it has a calming effect on the mind and body. Hikes in nature can also have a calming affect on the mind and body not through breathing but by being in the presence of a larger amount of plants and trees (especially decaying ones) due to the chemical they omit to slow the process of decaying. Research shows this helps us to slow down (shown lower levels of stress hormone) as well. Running has not only proven itself to lower risk of heart disease but it has been shown to increase mood. Strength Training can improve over all feelings of well being by improving mood, sleep patterns and reducing stress . Exercise , like most medications , may not have the exact same effect on everyone and isn’t an overnight fix but with experimenting with different types, you are likely to find a good fit that works for you. Over time , you will see not only the physical benefits but the mental ones as well. Happy Training! Lori Cipolla from Cranston , RI Certified Personal Trainer and Sports Nutritionist. She is a Elite 1 Fit Gear athlete http://elite1fitgear.refersion.com/c/8f40 , wife, mom of 5, Fitmark Bags & IWon Organics Ambassador. www.stayfitmomof5.com stayfitmomof5@gmail.com
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WEIGHT LOSS & NUTRITION
by Sarah Schlichter, MPH, RDN, LDN
There is much confusion regarding which milk is nutritionally best. Is cow’s milk best? What about almond milk? And soy – is that good or bad? What about the new cashew milk? Ultimately, there’s not a “wrong” choice. Among the plethora of choices you have at the grocery store, a lot will depend on your tolerances or insensitivities, taste preferences, and price.Let’s talk a little about each.
COW’S MILK
Cow’s milk has one ingredient: milk. There are no added sugars. The sugar in milk is natural from the lactose. Cow’s milk is a fantastic source of calcium (30% RDA) and Vitamin D (20% RDA), which are both involved in bone health. Milk is also naturally high in potassium, phosphorus, Vitamin A and B vitamins (particularly riboflavin). However, cow’s milk may not be for those who are dairy or lactose intolerant, or following a vegan lifestyle. Calories and fat vary depending on the type of cow’s milk you choose. The amount of protein, carbohydrates and nutrients in all milk will be the same. No matter what type of cow’s milk you are drinking, 1 cup provides 8 grams of protein.
SO, WHAT’S THE DIFFERENCE AMONG THE COW’S MILKS?
The fat content is what varies in the types of milk. The % fat refers to how much fat is in the milk by weight. For a cup of skim or non fat milk, there are 80 calories and virtually no fat (0.3%). For 1% or lowfat milk, there are about 100 calories per cup, while 2% milk (reduced fat) has about 120 calories. Whole milk is about 3.5%
fat (8 grams of fat, including 5 grams of saturated fat), and has about 150 calories per cup. About one third of the fat in milk is monounsaturated, while most is predominantly saturated. However, there are some polyunsaturated and other minor fatty acids present as well. Whole milk is the closest resemblance to what comes directly from the cow, so is technically the “least processed.” The lower fat options have gone through processing to obviously remove the fat. Otherwise, the milk options are pretty similar. People think the lower fat versions have more added sugar, which is not true. Companies normally fortify (add back in) low fat milks with Vitamin A and Vitamin D, which are lost while skimming the fat out.
RESEARCH ON COW’S MILK
There is a debate over which milk is better for you, and in my professional opinion, you have to take it all in context. If you’re drinking whole milk and trying to lose weight or monitor your cholesterol, then let’s move it down to 1%, or even 2% if we can. Going from whole milk to skim milk is not a recommendation I would typically make because that’s pretty drastic. On the other hand, if you’re looking to build muscle mass, maintain weight or increase your fat intake, then let’s move your milk fat up. Another thing to consider is how long the milk will keep you satiated. Typically, the higher the percentage of fat, the longer the milk will keep you full. But, that also means more calories so it is important to keep in mind. Drinking fat free milk has been associated with a reduced risk of diabetes and a decrease in blood pressure .
ALMOND MILK
Almond milk is a great alternative for
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WEIGHT LOSS & NUTRITION
What Should You Choose those who are vegan, or lactose or dairy intolerant. There is no saturated fat in almond milk since it is not an animal product. However, stick with the unsweetened. Sweetened versions can have up to 16 grams of sugar per cup! Another con of almond milk is that it is a poor source of protein. It will not keep you full. It also has a longer list of ingredients. Here’s a sample list of ingredients from a store brand almond milk: Almond milk (filtered water, almonds), calcium carbonate, natural vanilla flavor with other natural flavors, sea salt, potassium citrate, sunflower lechithin, gellan gum, vitamin A palmitate, Vitamin D3 and D-Alpha-tocopherol (Natural Vitamin E). Almond milk does provide 45% of your daily allotment for calcium, 25% of Vitamin D, and 20% of your Vitamin E needs. Remember, to absorb Vitamin D, we need to take it with fat as it is a fat soluble Vitamin. Note that there may be some variability between brands and even sweetened or unsweetened.
COCONUT MILK
Coconut milk is another alternative for those who are vegan, lactose or dairy intolerant. Like almond milk, it is a poor source of protein and does have a longer list of ingredients. However, unlike almond milk, it does have saturated fat. Just be aware that saturated fat in and of itself is not necessarily a bad
thing, but take it into consideration with other sources in your diet. The Dietary Guidelines do recommend limiting saturated fats to less than 10% of your daily calories (note: plant foods are free of saturated fats). Coconut milk does provide 45% of daily calcium needs and 25% of Vitamin D.
SOY MILK
oatmeal, add nuts, nut butters, seeds, yogurt, protein powder or egg whites. If it’s a smoothie, you could also add any of the above. Personally, I like the taste of both almond and coconut milk, and sometimes prefer to cook my oatmeal with them. But, I’ll usually add in some greek yogurt, protein powder, or peanut butter to get that protein.
Soy milk is another option for those who are vegan, vegetarian, or dairy or lactose intolerant. Soy milk is comparable to cow’s milk in terms of protein and nutrient profile. One cup provides about 45% calcium and 30% of Vitamin D needs. Since it is a plant protein, there is no saturated fat.
WHAT ELSE TO KNOW:
A product being “dairy-free” doesn’t equate to it being healthy. Plant-based milks have their cons as well. Keeping track of added sugars, protein, calcium and Vitamin D is important when choosing your milk. If your drink of choice is low in protein, make sure you are pairing it with other protein sources. If it’s cereal, add some nuts, seeds or nut butters. Or, have some hard boiled eggs on the side. If it’s
When it comes down to it, they can all be a fine choice depending on your situationAs a dairy lover, I do try to get two cups of dairy in a day – usually it’s some cow’s milk and some yogurt. Currently, we have 2% milk in our house, but I normally switch among the different milks every few weeks. I hope this clears up some of the confusion among the different types of milk. I always recommend going for the original or unsweetened versions. That is one thing that is consistent across the board!
Sarah is the Registered Dietitian behind the blog, Bucket List Tummy (http://bucketlisttummy.com). On her blog, she discusses nutrition and shares healthy recipes. She is available for virtual nutrition consultations.
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COMPLETE
H E A LT H
Coffee For Y H E L P I N G M E M O R Y, M I G R A I N E S A N D M O R E
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H E A LT H
Your Health by Susan Mills
There are so many health benefits that coffee brings to us, probably more than we even know about. Coffee can not only help prevent, or even cure a migraine, and the everyday headache, it is also shown to improve memory, and even prevent dementia. It even has certain compounds that can help protect against colorectal cancer. Coffee can do so much more for you than just wake you up in the morning. Coffee contains caffeine, which works to constrict the blood vessels, constricted blood vessels lead to a decrease in pain. Migraines are very different from the average headache, which means that normal over the counter medications don’t always work to treat all of the effects of a migraine. Many over the counter medications for migraines contain caffeine because it is one of the most useful sources to alleviate migraine pain. A cup of coffee can prevent a migraine from becoming full blown, or stop it in it’s tracks, and can work instantly in many cases. Caffeine also helps your body absorb many medications, making a cup of coffee into a booster for other medications. If you’re not a regular coffee drinker, coffee can even be a cure to general headaches as well, allowing you to stop the pain without any medication. The Women’s Health Initiative Memory Study, funded by the National Heart, Lung and Blood Institute, a study conducted on over 6,000 postmenopausal women over the age of 65, showed that two to three cups of coffee daily correlated to a 36% reduction in the
risk of incident dementia over 10 years of follow-up. The study found that over those ten years, with an annual assessment that those women who drank above the median amount of coffee daily were diagnosed as a lower risk of dementia. John’s Hopkin’s also did a double blind study of non-coffee drinker where one group was given caffeine pills and the other placebos, and then shown a group of photos. The next day they were shown the photos again, though some were replaced with images that were similar to the original. Those who had taken the caffeine pills were more likely to identify the photos that had changed than those who took the placebo, suggesting that caffeine, and drinking coffee can help to form and retain new memories. There are many things that coffee can do to help your body, but one of the most remarkable things that’s been discovered is that it can actually help to prevent colorectal cancer. Studies have shown that one to two servings of a coffee a day was associated with a 26% drop in the development of colorectal cancer after adjusting for other known risk factors. Coffee contains caffeine, melanoidins, diterpenes and polyphenols, which are all compounds that affect the physiology of the colon and help protect it against colorectal cancer. Researchers, led by Charles Fuchs, MD, MPH, director of the Gastrointestinal Cancer Center at Dana-Farber, also found that colon cancer patients who already drink coffee, have a significantly lower chance of recurrence after treatment when consuming more than two to three cups of coffee a day. In fact, these patients had a 42% lower rate of recurrence.
Article Provided By: Mills Coffee Roasting Co. 1058 Broad St, Providence, RI 02905 (401) 781-7860 Visit www.thequeenbean.com for more info. facebook.com/MillsCoffeeRoasting
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Recover Faster. Get Back To Life.
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