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Spring
INTO FITNESS
AGING WELL HELPING YOUR LOVED ONES COPE
NEUROBEHAVIORAL DISORDERS EPIDEMIC
BY DR. JOHN SOTIS 1
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rhode island
m a g a z i n e
Ralph Coppolino Founder
Dear Readers,
from the editor
A while back a friend sent me a You Tube video. The video featured a man who lived in one of those far off destinations in South America, so remote that civilization consists of small huts and a witch doctor. Okay, maybe not a witch doctor but the craziest part was that the man was 80 or so and looked like he was in his twenties with the mobility, energy, and excitement of a 6-year-old! His philosophy was to play, and that he did, every day. He made it his life’s mission to create a backyard equipped with beams made of old piping, balance boards made of reclaimed wood, and hanging bar contraptions utilizing trees and ropes. They showed clips from neighboring towns people who were weary of his practices, but amazed by his physical appeared because it showed the evidence of his play at work. The video sat in my brain dormant for quite some time, until I realized more and more the value of play when I was ice skating with my family this past February. It started with a little game of tag on the ice with my younger brother Matthew who always finds a way to bring me back to playing like I am 14 again. Somehow we managed to rope my Mom into our game, who then poked my Aunt. The best part about the experience was witnessing the lifelong bond between sisters my Mom and my Aunt have. A simple game of tag gave me a glimpse of what it was like to see them when they were 8 and 9 years old, playing. My mom’s face lit up, her skates dug hard into the ice trying to maneuver to not get caught by my Aunt who was “it”. It occurred to me that movement does this to you, it brings joy, or maybe even brings joy in a challenging way. I think that play is the draw to most of the unique obstacle course races, triathlons, and fitness studios that explore new, ways of training. There are definitely physical boundaries to overcome but the best part about training for an obstacle course is that you don’t feel like you’re working out, you feel like there is a deeper mission to your work and you become more fulfilled. On the back-end, like the man in the you tube video, you are able to reap the benefits of being both physically and mentally fit. In this issue, we dive into our 2016 Spring Events (pg. 10) the ultimate guide for adults at play offering race events, triathlons, and obstacle courses to help you defy any limiting belief you may have of running in the mud, running 26-miles, or even a 5K. Michelle Collie discusses injuries that may keep you from playing full out and how to get back on track (pg. 37). Ryan McGowan from Laid-back Fitness shows kids how to take their play to the next level with featured birthday parties and exciting Ninja Warrior training classes (pg. 39). And lastly, we bring to you, What We Don’t Use, We Lose, a featured story about the importance of keeping your body moving even as you age (pg. 26). As Spring approaches, get out there and play. Do something you’ve always wanted to do but never thought you’d physically be able to, like my friend Bob, he started riding his bike at age 70! Playing and exploring is likely what will keep you feeling young and alive. I’m beginning to think that maybe that man in South America truly found the fountain of youth. Best,
Gil Lantini Co-Founder Mike Casale Senior Designer Amanda Repose Managing Editor Marketing Julia Cianciolo Alison Dupuis Samantha Gosper Nick Lovett Kelly Sobolewski Hannah Spain Marketing Assistant Kassandra Petrocelli Interns Georgio Elian Keegan Hernandez Yessenia Jaime Leeana Nito Sandra A. Ristau Contributing Writers Joy Adamonis Lori Cipolla Michelle Collie Dr. Katherine Dallow Carol Ann Donnelly Dr. Lauren Hedde Ashley Murphy Peter Nastasi Nick Passarelli Dr. Gary Post Dr. John Sotis
facebook.com/rihealthandfitnessmag twitter.com/rihealthandfitnessmag 401 831 7779 info@rihealthandfitness.com www.rihealthandfitness.com
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
©2016 Integrated Media Group D/B/A RI Health and Fitness
contents
volume three issue three
Inside This Issue
9 Farmers Markets and Harvest Calendar 10 Featured Spring Events
14
Womens’s Health 12 Women’s Cancer and You 14 A Happier, Healthier Mom 16 Caffeine Free
Weight Loss and Nutrition 17 Fight Inflammation with Food
Injury and Prevention 18 Back to Running?
Complete Health
25
21 Clean Cooking 22 Dietary Supplements
Aging Well 25 Featured Guide to Aging Well 26 What We Don’t Use, We Lose! 29 Eliminate Existing Mortgage Payments
36
31 Helping Your Loved One Cope 32 Self-Care for Caregivers
Fitness 35 Spring into Fitness 36 Shape Up for Spring 37 Keeping You On Pace 38 Fit Over 50
Kids Health & Fitness 39 Birthday Parties to Get Kids Moving!
ON THE COVER F e a t u r i n g
S p r i n g
rhode island
F i t n e s s
E v e n t s FREE
volume three issue three
m a g a z i n e
INTO FITNESS
AGING WELL HELPING YOUR LOVED ONES COPE
Featured Spring Fitness Events
Spring
40 Neurobehavioral Disorders Epidemic 42 Events
35
NEUROBEHAVIORAL DISORDERS EPIDEMIC BY DR. JOHN SOTIS 1
www.rifitmag.com | volume one issue one
Aging Well: Helping Your Loved Ones Cope
38
www.rihealthandfitness.com | volume three issue three
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5 SOULE STREET WARWICK, RI 02886 401.732.0010 WWW.UNLEASHEDUSA.COM
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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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Harvest Calendar March and April Fresh in Season Brussel Sprouts Collards Kale Lavender Leeks Maple Syrup Microgreens Mushrooms Salad Greens Sprouts Rosemary
Available from Storage Apples Beets Broccoli Carrots
Cauliflower Garlic Gourds Honey Onions Parsnips Potatoes Sweet Potatoes
Indoor Wintertime Farmer’s Markets SATURDAYS Hope Artiste Village 9 am to 1 pm 1005 Main Street Pawtucket, RI
Available Year Round Artisanal Breads/Pastries Cold-Brewed Coffee Cold-Pressed Juice Dairy Eggs Free-Range Poultry, Beef Locally Caught Seafood Wheatgrass
Coastal Grower’s Market 10 am to 1 pm The Dye House at the Lafayette Mill 650 Ten Rod Road North Kingstown, RI South Kingstown Market 10 am to 2 pm Peacedale Mill Complex 1425 Kingstown Road Peacedale, RI Mount Hope 9 am to 1 pm 250 Metacom Ave Bristol, RI Aquidneck Growers’ Market 9 am to 1 pm Newport Vineyard & Winery 909 East Main Road Middletown, RI
TUESDAYS
Thundermist Health Center 2:30 pm to 5:30 pm 450 Clinton Street Woonsocket, RI
www.rihealthandfitness.com | volume three issue three
9
2016 Spri 9th Annual Run The Reservoir 15K – Saturday, April 2
A benefit race for the Trinity Church Food Closet, this race takes place in North Scituate along a scenic loop of the upper holding reservoir and back along the Battey Meeting House Trail. Runners can also participate in the 5K that takes runners on a loop through Spring Brook Rd. and finishing where the 15K finishes. For more information, visit www.3craceproductions.com/RacePages/RunTheReservoir.
Jamestown Bridge 10K and 5K – Sunday, April 3
Both races start simultaneously at 9:00am with the 10K athletes in North Kingstown and the 5K athletes in Jamestown, both races finish in North Kingstown. Don’t miss the opportunity of a lifetime to run across one of Rhode Island’s most spectacular landmarks alongside gorgeous views of Narragansett Bay surrounding you. The course is USATF certified by Ray Nelson. All athletes receive a shirt and finisher medal. For more information, visit www.trimomprod. com/races/jamestown-bridge.
Blackstone Valley Half Marathon and 5K – Sunday, April 24
Half Marathon and 5K in Pawtucket, Rhode Island that will start and finish at City Hall on Roosevelt, Avenue. Post party race includes live Irish music at Murphy’s Irish Pub. The course is a USATF certified Half Marathon Course and is part of the New England Half Marathon Grand Prix. For more information, visit www.halfgp.com/blackstone.
Providence Marathon – Sunday, May 1
Rated #3 by Runner’s World for Top 10 Small Town Marathons, the ninth running of the Providence Marathon will take place on Sunday, May 1, 2016. Runners can participate in the Marathon, Half Marathon, or 5K, or Kid’s race. Prior to race day, Providence Rhode Races host a 3-day Health and Wellness Expo with over 2 dozen vendors, yoga sessions, and running seminars. On race day spectators are able to utilize Live Athlete Tracking with RaceJoy mobile app and view the race from multiple locations. Post-race food and beverage will be available including a beer garden sponsored by Narragansett Beer. For more information, visit www.runri.us.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
ing Events
in the Ocean State
3rd Annual Swamp Meadow Covered Bridge Half Marathon and 5K – Sunday, May 8
The Swamp Meadow Covered Bridge Half Marathon is one of New England’s most beautiful courses, following scenic and rolling country roads out through the Swamp Meadow Covered Bridge and then coming back through to return to the Little Rhody VASA Park in rural northwest Rhode Island. This event takes place in Foster, RI. For more information, visit www.swampmeadowcbhm.com.
BoldrDash in the Mud – Saturday, May 14
The final BoldrDash in the Mud event at Yawgoo Valley with 3-miles of 25-30 challenging and unique obstacles available with a celebration following the event. For more information, visit boldrdashrace.com.
Tour de Cure – Sunday, June 5
A one-day cycling event to celebrate and honor our friends and loved ones with diabetes. With five routes available, ranging from a family-friendly, 7-mile ride to a challenging 100-mile Century, anyone can participate. The routes follow the beautiful Rhode Island coastline with its rocky coves, sandy beaches, and beautiful landscape. For more information, visit diabetes.org/tourdecure.
Oh My Goddard! Olympic and Sprint Triathlons – Sunday, June 19
A nearly perfect triathlon setting, at Goddard Park, the Spring will take you through a calm ¼-mile swim in Greenwich bag, followed by a fast and flat single-loop 11.2-mile bike through North Kingstown and finally a rolling 3.1-miles through the park. The Olympic will be a 1-mile swim, followed by a 20-mile bike and a 10K through the park. For more information, visit www.trimomprod.com/races/oh-my-goddard.
www.rihealthandfitness.com | volume three issue three
11
WOME N ’ S
H E A LT H
Women’s Canc U N D E R S T A N D I N G by Dr. Katherine Dallow, RI
It’s hard to imagine someone who hasn’t been touched by cancer in some way—through their own personal battle, or a friend or family member’s. When it comes to women’s cancers, the ubiquitous pink ribbon campaigns for breast cancer awareness and research have made a tremendous impact in our collective consciousness, but we still don’t always do as much as we can to reduce our risk or detect potential problems early. And many women don’t think much about gynecological cancers, or cancers that affect a woman’s reproductive system, even though they affect more than 100,000 women per year. While these cancers can be fatal, they are often treatable if discovered early. It’s time to understand our risk, and take control of what we can do to improve our odds. The four most common types of cancers among women are breast, endometrial, ovarian, and cervical. • Breast cancer will take an estimated 40,000 women’s lives in the U.S. in 2016, and approximately 246,600 women will
A N D
receive an invasive breast cancer diagnosis for the first time. • Endometrial cancer affects the lining of the uterus. Many women who develop this kind of cancer have taken estrogen therapy without progesterone, such as during menopause, have never been pregnant or have never taken oral contraceptives. There are 54,000 new cases of endometrial cancer per year. • Ovarian cancer is most likely to occur in women who have never taken oral contraceptives, have never been pregnant, have a family history or have taken estrogen replacement therapy without progesterone. Roughly 21,000 new cases of ovarian cancer are reported each year. • Cervical cancer is a cancer of the cervix, the lower part of the uterus. Cervical cancer is most often attributed to the Human Papillomavirus (HPV), a sexually transmitted infection. It can affect any sexually active woman, whether she has sex with men or women. 12,000 new cases of cervical cancer are reported annually.
Preventive care and lif make a difference in ca 12
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WOME N’ S
H E A LT H
cers And You R E D U C I N G
Y O U R
Preventive care and lifestyle choices can make a difference in catching cancer early. Regular healthcare screenings, additional community education, and increased access to care can all improve prevention and early detection. Conversely, a lack of regular screenings and delaying followup appointments after abnormal test results can increase odds of being diagnosed with advanced cancers. Changes to your lifestyle can help minimize the risk of developing breast cancer and other cancers. You can limit some habits, like alcohol and red meat consumption, or cut out others entirely, like tobacco use. Controlling weight and combatting obesity, including getting 30 minutes of physical activity each day, can also improve your overall health and reduce your cancer risk. Here are some additional things to be mindful of between doctor visits: • Know your body. Endometrial and cervical cancers often develop with symptoms such as unusual discharge, spotting, or bleeding. Breast cancer can be detected early by noticing lumps or changes in breast tissue. Pay close attention to any changes in your body. • Check yourself regularly. Self-exams are
R I S K
an especially important and easy step for breast cancer detection, and are far too often overlooked. Self-exams can be performed at home—in the shower is ideal—approximately one week after menstruation if applicable. Lifting one arm at a time, use your opposite hand in a circling, massaging motion to feel for anything irregular in your breast tissue. Get to know what’s normal for you, and talk to your doctor about any changes. • Talk to your doctor about preventive measures especially you have a family history of gynecological or breast cancer. Your doctor is the person most informed about which screenings and medications can best keep you healthy and limit your risk for developing any of these cancers in the future. Some conditions, such as cervical cancer, can even be prevented with a vaccine.
About The Author
Katherine Dallow, M.D., MPH is the Vice President of Clinical Affairs at Blue Cross & Blue Shield of Rhode Island. With over 15 years of healthcare experience, Katherine is a knowledgeable physician executive and leader in the industry and obtained her Master of Public Health at Harvard University. Katherine lives in Dover, Massachusetts with her family and enjoys hot yoga, golf and needlepoint.
festyle choices can atching cancer early www.rihealthandfitness.com | volume three issue three
13
WOME N ’ S
H E A LT H
A Happier, Health
Mom
14
is on the Horiz
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hier
zon
WOME N’ S
H E A LT H
Each day, aim for 30 minutes of physical movement. It doesn’t need to be all burpees and pushups. by Joy Adamonis, RI
As a mom, we often feel pressured to give so much of our attention to our children. Add in other responsibilities such as a job, partner, friends, family and everyday tasks, there doesn’t seem to be much time for ourselves! Sometimes our own health, both physical and mental, gets pushed to the side in order to care for others. Self-care can seem time consuming and discretionary time isn’t something most moms have a ton of. Here are five simple steps to help you on your path to becoming a happier, healthier mom:
1. Get Dressed
This may sound silly, but getting dressed can help set your mood for the day. Chances are, if you stay in your pajamas all day, you will be less likely to leave the house or less motivated to get things done. If being a stay at home mom is your job, you can still dress the part. It doesn’t need to be all dresses and heels. Pick something that makes you feel good about how you look without comprising comfort. No matter the task at hand, feeling comfortable in your own skin will do wonders for your mood!
2. Eat Breakfast
Surely you’ve heard the saying, “breakfast is the most important meal of the day.” Having breakfast provides you with the energy and nutrients you need for the day ahead. It influences how we perform physically and mentally. Breakfast eaters tend to have an easier time with weight management. Eating breakfast also helps keep hunger at bay. We all know we can make poor eating choices when we are hungry! Try eating breakfast for one week straight and see how you feel.
3. Get Fresh Air
Fresh air cleanses the lungs and helps bring more oxygen to each cell in your body. The amount of serotonin your body has is hugely affected by the amount of oxygen you inhale. Serotonin is known to lighten your mood and promote a sense of happiness. Fresh air will leave you feeling more refreshed and relaxed. Go for a walk or sit on your porch and flip
through a magazine. Sleeping with your windows open is a great way to get some fresh air as well. Keeping plants indoors can also improve the air quality.
4. Go to Sleep
Sleep plays an important part in regulating our moods and reducing stress. Most new moms find it hard to get adequate sleep the first few months or even years. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Make sure you find time wherever you can to close your eyes, even if only for 30 minutes. Perhaps you nap when your child does or skip that late night movie and go to sleep early. Sleep can help boost your mood, weight control, sex life, and heart health. Naps aren’t just for children anymore!
5. Move More
Each day, aim for 30 minutes of physical movement. It doesn’t need to be all burpees and pushups. A leisurely walk, yoga, riding a bike, gardening, and swimming can all have positive effects on your mood. It takes 20 minutes for the brain to produce endorphins, which produces that exercise-induced rush of happiness. In addition to endorphins, working out also triggers neurotransmitters, such as dopamine — the feel-good, mood-boosting chemical. What can you do to move more? These tips are universal to everyone, not just moms. While life can sometimes get away from us, we need to be reminded that we all need to be taken care of. How can anyone successfully take care of others if we are not taking care of ourselves first? Not only will these simple tasks boost your mood and overall sense of happiness, they can also boost your energy level and productivity. Taking care of “you” is not selfish, it’s self love. Joy Adamonis is a local freelance writer and blogger. She is a devoted mom and 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 at www. mysensationalkid.com
www.rihealthandfitness.com | volume three issue three
15
WOME N ’ S
H E A LT H
C
affeine
Free
And Here’s Why!
by Dr. Lauren Hedde, RI
Last month I found myself in the middle of my day, large iced tea in hand, staring at my computer...wondering - Why do I feel exhausted? I had a decent night’s sleep, I’m drinking my caffeinated beverage of choice...and yet I have no energy. So, I went back to my personal drawing board to evaluate the situation. Going to bed early? Check. Sleeping most of the night? Check. Waking up refreshed? Check. Feeling tired by 2pm? Check! What was I doing wrong? I started thinking about what I was putting into my body throughout the day - I had been avoiding junk food, which I learned years ago makes me feel great for 45 seconds and terrible for 4-5 hours! I was staying well hydrated (many of my patients have noticed the purple sippy cup on my desk that is constantly full of ice water!). I was trying to find time to go for regular walks outside with my 2-year-old daughter and my Puggle puppy. But, I kept feeling terrible by two o’clock. I’ve heard of the terrible two’s (my mom often reminds me that I embodied that phrase at that age!). But, never did I realize that I had fallen back into the terrible two’s until I started analyzing my caffeine curve. Here was mine...wake up - feeling good. Make a homemade Earl Grey iced tea or grab a Dunkin Donuts one on the way in. Sip it throughout the morning. Start feeling tired about 11am and make a hot tea at the office. Feel energetic for about a half hour and then crash around 2 pm wondering - Why me? Why now?
two days, I felt more tired than usual, a little headache-y and a little grumpy. But, I powered through! By day three, it was like magic, instead of iced tea (which I do miss the flavor of) I drank water, water, water. I found myself feeling happier, lighter, and more energetic. More Energetic?! It’s true. My husband is sick of my proclamations about how terrible I felt B.D. (before decaffeination) and how much better I feel now! I write this as a potential motivator for you! I definitely hear from patients all the time who feel exhausted. When I ask about caffeine intake they tell me that they can’t get out of bed without their two morning cups of Joe. I urge you - focus on quality sleep, exercise, and water intake and try to quit the caffeine. See if it makes you feel as good as it has made me feel! Dr. Lauren Hedde DO is accepting new patients at \ Direct Doctors family practice in North Kingstown. Dr. Hedde offers 24/7 access, no waiting, same day visits, home visits, and a doctor who knows you well! Check out the Direct Doctors difference at www.directdoctors.org.
So, I decided, once and for all - to quit the constant caffeinating and see if I felt any different. The first
I had a decent night’s sleep, I’m drinking my caffeinated beverage of choice...and yet I have NO energy. 16
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WEIGHT LOSS & NUTRITION
Fight Inflammation with Food by Ashley Murphy, RI
When the Boston Globe reported that Tom Brady follows an antiinflammatory diet, the popularity of anti-inflammatory foods soared. And while we may not all be high profile football stars, we can all benefit from eating foods that reduce inflammation. You are probably most familiar with inflammation that accompanies some type of trauma causing redness, swelling, heat, and pain. This type of inflammation is called acute inflammation and helps to protect us against injury, irritation, and infection. This short-term inflammation is important for tissue repair and healing. However, prolonged (or chronic) inflammation can have harmful effects on our health. It has been linked to illnesses such as heart disease, cancers, type-2 diabetes, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, Crohn’s disease, and ulcerative colitis. Fortunately, there are steps you can take to greatly reduce inflammation. These include: maintaining a healthy weight, not smoking, exercising at least 150 minutes per week, getting 7 to 9 hours of sleep every night, keeping stress levels low, minimizing your exposure to polluted air, and eating a diet rich in anti-inflammatory foods. Here are some food tips to help your body fight inflammation:
Pump up your intake of fruits and vegetables. Aim to eat four to five
servings of both fruits and vegetables every day. Although this may seem like a lot, one serving is equal to one medium fruit, 1/2 cup of canned or frozen fruit, 1/2 cup of cooked vegetables, and 1 cup of leafy greens.
Use olive oil in cooking and salad dressings. Choose virgin olive oil when
possible since it’s been shown to have more antioxidants than refined oils. Need a quick salad dressing recipe? Toss
together 3/4 cup of olive oil, 1/4 cup of balsamic vinegar, a little salt and pepper.
Trade in refined grains for whole grains. Whole grain foods are a
good source of fiber, phytochemicals, vitamins, and minerals. Eat oatmeal for breakfast, choose brown rice for your burrito bowl, and add quinoa to your salad.
Choose high quality omega-3 fatty acids. Find these in fatty fish, fish oil
supplements, walnuts, chia seeds, and flax seeds. Strive to eat two to three servings of fish each week.
Eat less fast food and convenience foods. MMany contain or are cooked
in trans fats, which have been proven to increase inflammation. When eating out, order a salad with olive oil and vinegar (skip the cheese and fried toppings) or a grilled chicken sandwich.
Cut down on animal fats.
Butter, high-fat dairy and fatty cuts of beef and pork are high in saturated fat. Choose leaner cuts of meat and low-fat or fat-free dairy most of the time.
Go meatless more often.
Lentils and beans are great sources of protein and fiber. Replace the ground beef in your tomato sauce with lentils or throw black bean burgers on the grill.
Spice up your food. Add spices like ginger and curry for an added antiinflammatory punch. Shake the sugar. Replace traditional desserts, candy and sweets with dark chocolate, raspberries or cherries. These are rich in antioxidants to ward off inflammation. To learn more about an antiinflammatory diet, visit a registered dietitian. Find one near you at
www.eatrightri.org/find-an-rd.
Ashley Murphy, MHSc, RD, LDN is a registered dietitian and health educator in Rhode Island. You can find more nutrition tips and recipes on her blog at www.nutrition-by-ashley.com. Ashley is a member of the Rhode Island Academy www.rihealthandfitness.com | volume three issue three of Nutrition and Dietetics. For more information, visit www.eatrightri.org.
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Back T T A K E
C A R by Dr. Gary Post, RI
The mild winter, combined with the recent spring forward of the clocks, has led many runners to begin training in earnest for spring road races. When preparing for those 5Ks,10Ks and Half Marathons, do not underestimate the importance of proper spinal alignment as a preventative measure to major running injuries like plantar fasciitis, Achilles tendonitis, IT Band Syndrome, patella (knee) tracking problems and hip bursitis.
When your spine is out of line, your body tends to compensate in other ways and that added tension can lead to some of the aforementioned running injuries.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
INJURY & PREVENTION
To Running? E
O F
Y O U R
B A C K
All these running injuries—whether you’re a marathoner or a recreational runner—can be directly attributed to improper alignment. When your spine is out of line, your body tends to compensate in other ways and that added tension can lead to some of the aforementioned running injuries.
After a long day, if you go for a run, there can be some negative stresses as well as positive “airing out”. To prevent the possible negative stresses associated with long-term sitting, try switching positions, taking a short walk or a stretching break every 30 minutes.
So, what are some of the primary causes of improper alignment while running? They can range from running in the same direction on the same course every day to frequent running on slanted surfaces like the beach. Continuing to run in worn out running shoes can also greatly contribute to improper alignment and subsequent injury.
An even better tactic would be to use a stability ball as your office chair for some or even part of your work day. Sitting on a stability ball challenges your abdominal muscles and allows you to rock your pelvis, which lubricates your joints. By switching between a chair and stability ball, standing periodically and taking short walk breaks, you can greatly improve the likelihood of keeping your spine in line.
Fortunately, the fix for these training errors is fairly simple. For example, vary your running surface—pavement, track, asphalt, grass, dirt, wood chips—a few times a week. If you like to run on the beach, run as close to the water as possible where the sand tends to be more flat. Also, buy two of the same type of running shoes and switch between the pairs. When you reach 200-miles logged on a pair, buy a new pair. Of course, your non-running hours can also prompt misalignment, especially if you have a desk job or are sedentary for a good portion of the day. When seated in one position, your muscles tighten and your discs compress.
Always take the time to warm-up before running. Diagonal leg swings, hip gyros, side lunges, pelvic rocks are just a few stretches that lubricate the joints of your lower back and help prevent injury. Last, periodic visits to your chiropractor can help ensure that there are minimal negative effects to the joints of your spine and legs with the added impact of your increased running. Dr. Gary Post is a member of the Chiropractic Society of Rhode Island and a practitioner at Center for Health: Chiropractic & Nutrition in Wakefield, RI. For more information, visit www.richiro.org.
www.rihealthandfitness.com | volume three issue three
19
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Lentil and Kale Slow Cooker Recipe This recipe combines kale, which is nutrient-rich and high in antioxidants, Vitamin K, Vitamin A, and more. Lentils are another ingredient, they are a known super food, high in fiber, protein, Vitamin B6, and are also considered a lowglycemic food. This dish packs a punch for antioxidants, fiber, and many other nutrients. To complete the protein, you can add either grains or nuts as desired. The slow cooker makes this dish the easiest, nutrient-packed meal you can imagine.
Ingredients
2 cups lentils, rinsed* 1 onion, finely diced 4 cloves garlic, chopped 1 (7-ounce) can fire roasted, whole chilies** 1 (14.5-ounce) can diced tomatoes 3 cups chopped kale, just the leaves 1/2 teaspoon kosher salt 1 teaspoon ground ginger 1 tablespoon cumin 3 cups chicken or vegetable broth
1 cup walnuts (optional) *Black lentils are preferred for the ultimate antioxidant boost! **Mild chilies work well; this provides a ton of flavor.
Instructions
1. Use a 6-quart slow cooker. Rinse lentils until the water runs clear, and put the wet lentils into your slow cooker. Add diced onion and chopped garlic and the entire can of fire roasted chilies and the entire can of diced tomatoes. Chopped of whole chilies is fine, use whichever you prefer. 2. Add the kale, dried spices, and stir in the broth. Cover, and cook on low for 5 to 6 hours, or until the lentils are tender and the onion is translucent. It typically takes closer to 6 hours in a 6-quart slow cooker. 3. Before serving mix, in the walnuts to make this meal a complete protein dish and to give a crunchy texture to the meal. You can also use any other kind of nut or seed to complete this meal. Recipe adapted from: A year of slow cooking
About My Chef Lara
My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to www.mycheflara.com or contact by email at info@mycheflara.com.
www.rihealthandfitness.com | volume three issue three
21
COMPLETE
H E A LT H
Your Dietary May Be The best way to steer clear of bad supplements is to be an educated consumer, which means doing your homework before you buy.
22
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
COMPLETE
H E A LT H
y Supplements e Harming You by Carol Ann Donnelly, RI
It is no secret that dietary supplements, which include vitamins, minerals, and medicinal herbs are not regulated by the FDA, but we are often fooled into thinking a product is good for us because its package reads “all natural” or “organic.” How can we recognize this deception? Or, maybe we want to incorporate ancient practices like Ayurveda into our lives, but Ayurvedic supplements can be laced with heavy metals. How can we know if these supplements are safe or it they are filled with mercury, lead, or arsenic? The best way to steer clear of bad supplements is to be an educated consumer, which means doing your homework before you buy. It seems like a daunting task, but your health could depend on it. Unfortunately, a safe supplement list doesn’t exit. Perhaps that is because new supplements guaranteeing everything from weight loss to more energy to improved brain function pop up regularly. The FDA has very little authority when it comes to these dietary supplements. The best it can do, under the Dietary Supplement Health and Education Act (DSHEA) of 1994, is pull the product from the market if the manufacturer claims the product can prevent or cure a disease. But, the FDA can only do that if it establishes the product’s labeling is misleading. However, not all is bleak in the world of vitamins and dietary supplements. There is a scientific nonprofit organization that sets standards for the quality and purity of medicines. The U.S.
Pharmacopeial (USP) began in 1820 by eleven physicians who saw the need for quality control with the drugs and medicinals being manufactured at that time. Today, this organization’s focus expands into medicine, pharmacology, patient care, dietary supplements, and food. Its work also extends into other countries. USP has a program that vets dietary supplements. Manufacturers must meet very demanding criteria set forth by USP, in order to receive the USP Verified Mark on their products. The bad news is this program is voluntary. The good news is companies that undergo this scrutiny have a strong commitment to good quality. Some companies that have been USP Verified include, Nature Made®, TruNature®, Kirkland™, and Berkley & Jensen™. For a complete list of manufacturers who have taken part in this program, visit www.usp.org. Not all dietary supplement manufacturers are bad nor should they be accused of hiding toxic ingredients inside their chewable vitamins, just because they have not been USP Verified. It means investigating the quality of the product falls to the consumer. A simple Google search can reveal plenty of information, including news stories on a particular manufacturer and reviews from other consumers regarding their products. It’s your health, and being an educated consumer could save your life. Carol Ann Donnelly is a two-time breast cancer survivor and writer. She works for Gloria Gemma Breast Cancer Resource Foundation whose mission is to raise breast cancer awareness, increase breast health education, enhance the quality of life for breast cancer patients, as well as their families and friends, and generate funding for local breast health programs. For more information, visit gloriagemma.org.
www.rihealthandfitness.com | volume three issue three
23
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24
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.
Aging
Well
Content Inside: P. 26 - What We Don’t Use, We Lose P. 29 - Eliminate Mortgage Payments P. 31 - Helping Your Loved Ones Cope P. 32 - Self-Care For Caregivers
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 Sierra Pacific Mortgage The Village at Waterman Lake www.rihealthandfitness.com | volume three issue three
25
A G I N G
26
W E L L
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WHA DO
A G I N G
W E L L
AT WE ON’T USE
We Lose! by Nick Passarelli RI
Exercise is the key to healthy aging. If all you do is sit on the couch and walk back and forth to the fridge, it’s only a matter of time before that’s all you’ll be able to do! The benefits of proper diet and an exercise program have long been known, and are far more important as we age. Heart disease, diabetes, high blood pressure, cholesterol problems, osteoporosis in women and even certain types of cancers can be minimized or even illuminated with proper diet and exercise. It doesn’t have to be unpleasant! It can be as simple as a 30-45 minute walk every day. Start with 5 minutes and go slow, increase by 1 or 2 minutes each day and you’ll get to 30 minutes in no time! Incorporate simple strength training and stretches in between to receive maximum benefits. If you don’t want to walk outside, join a gym. Stationary bikes and elliptical trainers are a great way to increase your heartrate and complete your cardiovascular exercise for the day. Have limited mobility? There are many chair exercises that can be done to increase strength and raise your pulse, even from a wheelchair. Having an “exercise buddy” is very helpful; you have someone to talk to and you can encourage each other. The point is
The choices you make determine how you age and how fast you age. It’s not how old you are but how you are old that counts!
to DO SOMETHING; you choose what, but stay active and keep moving! As always, make sure you check with your doctor before starting any exercise program.
Ya Gotta Eat!
Yeah, you do, but don’t eat things that are considered unhealthy: drop sugary drinks; avoid foods that are high in salt especially cold cuts and other processed meats; eat more fruits, vegetables, and fish; and make more natural food choices such as opting for organic and non-GMO (non-genetically modified organisms) foods. Be sure drink at least 2 liters of water each day and try not to over indulge in alcoholic beverages -- if you must, remember that red wine is thought to be healthier for the heart! The choices you make determine how you age and how fast you age. It’s not about how old you are but about how you are old that counts! No one has more control over how you age then you do, proper diet and exercise are the key. The power is yours! 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 three
27
A G I N G
W E L L
Promises Made. Promises Kept.
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Call 401-823-3474 for a FREE Consultation to plan your aquarium.
oceanstateaquatics.com 28
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
Eliminate by Peter Nastasi, Sierra Pacific Mortgage
Many Homeowners across the nation have chosen a Home Equity Conversion Mortgage (HECM) to help them meet financial and personal goals. A HECM loan can be a smart and secure financial option for seniors who want to tap into a portion of equity in their home to gain access to tax-free funds.
Funds Availible, Distribution Options, Interest Rates and Costs
• • •
•
Fixed and variable loan rates may be available Most closing costs and fees can be financed as part of the loan, resulting in little or no up front fees Amount available is based on the age of the youngest borrower, current interest rates, existing mortgage amount, and the lessor of the appraised value of your home, sales price or the maximum lending limit. Receive your funds in a lump sum, a regular monthly payment, a credit line, or a combination of these options.
Peter Nastasi, Branch Manager
•
W E L L
your existing monthly mortgage payments
The funds available to you may be restricted for the first 12 months after loan closing, due to HECM requirements. You may need to set aside additional funds from loan proceeds to pay for taxes insurance. Consult your advisor for detailed program terms.
Eligibility
• • • •
Homeowner must be at least 62 years old Must have sufficient equity in your home Single family home, two to four unit 3 owneroccupied home, townhouse, approved condominium or manufactured home Must meet financial eligibility criteria as established by HUD
Benefits
• • • •
Eliminates existing monthly mortgage payments Stay in your home and maintain the title Heirs inherit any remaining equity after paying off the HECM Loan Program Loan proceeds are tax-free
Rhode Island Licensed Lender #20072187LLB02 #20072185LB Branch NMLS ID: 289053
Direct: 401-533-5390 | Office: 401-270-1740 | peter.nastasi@spm1.com *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to Federal Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. Sierra Pacific Mortgage may not be the lender for all products offered on this website. Some loans may be made by a lender with whom Sierra Pacific has a business relationship. Information about Reverse Mortgages www.rihealthandfitness.com under the Truth and Lending Act is available free of charge and the obtaining of such information does not constitute a reverse mortgage acceptance.
| volume three issue three
29
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
30
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
A G I N G
W E L L
Helping Your Loved One
Cope
DEALING WITH DEMENTIA OR ALZHEIMER’S DISEASE Dementia is a brain disorder that affects communication and performance of daily activities. Alzheimer’s disease is a form of dementia. According to the Center for Disease Control, Alzheimer’s disease is a common cause of dementia causing up to 50 to 70 percent of all dementia cases. Everyday life for an individual dealing with dementia or Alzheimer’s disease can be exceedingly trying, especially as their disease progresses. Often, someone who is struggling with the disease will experience behavioral issues and may become aggressive, have difficulties eating, experience hallucinations or difficulty sleeping. Behavioral issues are enhanced by stressful situations so it is extremely important when choosing a care-facility for your loved one that the facility offers programs such as arts, recreation, light-exercise programs, support groups where they can talk with other patients experiencing the same issues, and physical, occupational, or speech therapies. When you have one-on-one time with your loved one remember that simple activities they used to do may help them find joy. Involve them in cooking, washing dishes, folding laundry, or gardening. Playing their favorite music
to ease their tension during the hardest portions of the day can significantly decrease their stress levels. Pet therapy with well-trained animals can provide a soothing feeling for patients as well. When visiting your loved one in a care-facility bring puzzles or watch old family videos. As their disease continues to progress remember that their feelings or outbursts can be overwhelming for family members surrounding them. As a family you must continue to stay compassionate about their situation and never give up supporting or talking with them. Enhancing the atmosphere for loved ones with dementia or Alzheimer’s disease will put them at ease and make their time much more comfortable, both for them and for the rest of your family.
For More Information Contact
THE ULTIMATE IN ASSISTED LIVING
Located at 400 Mendon Road, North Smithfield, RI
401.767.2574 www.stantoine.net
www.rihealthandfitness.com | volume three issue three
31
A G I N G
W E L L
Self-Care for Caregivers In the United States, approximately 29 percent of the population provides care for a chronically ill, disabled, or aging family member or friend during any given year. Nearly 20 hours per week are spent providing care, according to National Alliance for Caregiving in collaboration with AARP in 2009. Furthermore, the stress of caring for a loved one with chronic illness such as dementia has been proven to impact a caregiver’s immune system for up to three years after their caregiving ends according to a study by Doctors JanieKiecolt Glaser and Ronald Glaser. The statistics shown provide enough detail for the importance of care for not only the loved one but the caregiver themselves. As a caregiver, you must place the care of yourself over priority of your loved one. Statistics show that nearly 55 percent of caregivers skip appointments made for themselves, in addition, 63 percent report having poor eating habits and lack of exercise according to the National Alliance for Caregiving and Evercare. Taking steps to place attention on yourself as a caregiver may mean keeping scheduled appointments, maintaining your own health by getting adequate amounts of sleep, and stepping away when you feel run down.
Stress management is also essential for caregivers. Studies conducted by Elissa S. Epel from the Department of Psychiatry at the University of California show that stress from giving care has been shown to age the caregiver prematurely, as much as taking 10 years off a family caregiver’s life! By accepting the condition of your loved one and being realistic about the amount of time and energy you can commit to them, you can have more room to live your life more fully, outside of your loved one. Understanding that you are doing the best you can do and that it’s normal to feel guilty when you are doing something for yourself is one step towards awareness and stressing less. Knowing that there are services and organizations that have knowledge and experience for patients who are dealing with specific diseases to help your loved one if and when they are unable to care for themselves adequately. These organizations specialize in treatments and care that you may not be able to provide. Taking the time to read into these programs and services are well worth your time and the quality of life for yourself and your loved one will be much greater.
As a caregiver, you must place the care of yourself over priority of your loved one
32
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
Moving Seniors Requires & Attention zed Specialized Care & Care Attention
viate ents.
ue set pecific
within move.
ce
W E L L
BoneBuildersofRI
Passionately Sponsored by The Village at Waterman Lake
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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.
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 Care & Attention Movingplease Seniors Requires my name.” We understand that moving seniors takes extra care and support due to their unique set of needs. That’s why Gentry Moving was the first moving company to establish a specific division dedicated to seniors called Seniors-On-The Move. moving company and alleviate Choose Gentry as your senior
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We 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 • • • •
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“We were very pleased with the work that Gentry Moving did for us today. They were efficient, caring, careful, and very pleasant. Moving is a stressful time and they made it that much easier.
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Call us: (401) 949-1333 715 Putnam Pike Greenville, RI 02828 www.VillageRetirement.com
www.rihealthandfitness.com | volume three issue three
33
senior
SIGNATURE SERIES
Diabetes Resources for Older Adults
In the U.S., there are currently 29.1 million people living with diabetes and more seniors have diabetes than any other age group – 11.8 million, or 25.9 percent, of all people age 65 and older. The American Diabetes Association and Blue Cross & Blue Shield Rhode Island are pleased to be launching the Diabetes Educational Boot Camp for Seniors this fall. The half-day events are designed to help seniors learn more about diabetes self-management and engage in cooking demonstrations and physical activities, and will be offered at senior centers throughout the state.
Please consider joining us at this FREE event! Wednesday, April 20, 2016 9am-12:30pm
FREE LUNCH
Salvatore Mancini Resource and Activity Center 2 Atlantic Blvd North Providence, RI 02911
Registration is required.
for all attendees!
Please call to reserve your spot today!
401-231-0742
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 34
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
www.riďŹ tmag.com | volume one issue one
1
Spring into Fitness F I T N E S S
by Lori Cipolla, RI
With Spring around the corner, it’s a perfect time to start planning to take your fitness regimen outdoors. Not only does physical activity outdoors change things up, it provides additional health benefits. Studies conducted by the National Institutes of Health (NIH) show that as little as 5 minutes a day doing something outdoors such as a brisk walk can improve your mood for the day. Some individuals showed lower levels of perceived exertion when exercise was performed outdoors.
NIH research also reveal that it is possible to expend more energy running outside versus on an indoor stationary cycle. Taking into account air resistance from wind, an individual is able to burn more calories outdoors. Another benefit of outdoor exercise is having increased exposure to sunlight which is a natural way of increasing Vitamin D levels. Why is more Vitamin D beneficial? There are several reasons, Vitamin D is essential to be able to absorb calcium which is important for good bone health. Studies show people without Vitamin D deficiencies had lower risk of diseases such as breast cancer, heart disease, prostate cancer, depression and weight gain, to name a few. One thing to note is that you don’t need to bake outside to get the advantage of Vitamin D from sunlight. It only takes 10-15 minutes a day of being in nature to achieve this. Research also reveals that people ages 70 or older, who spend time outside show a decrease of complaints due to sleep problems and aching bones than those who did not head outside each day.
The variety of outdoor activities are extensive. These activities include: walking, jogging, running, rollerblading, cycling, basketball, and hiking. You can also take perform basic exercises outside like running the stairs at your local track/ football stadium, you can be creative or keep it simple.
One thing to remember is your safety in whatever you choose to do. This means after you have picked which activity you would like to do, make sure you have proper gear such as a safety helmet, reflective clothing like a vest, proper shoe wear, and/or knee or elbow protection. You should remember to stay hydrated and be properly fueled according to that activity. You also should try to plan ahead. Become familiar with the area that you are exercising in. You may even want to plan your activity with a spouse, a friend, or a family member to keep each other accountable. Set weekly goals with a small incentive, it could be gifting yourself some fresh flowers for home. A small reward of your weekly success can be as simple as making a promise to walk briskly 4 times during a week for 20 minutes each time and acknowledging your accomplishment. Provide yourself with a visual aid such as a fitbit or running app. These types of aids can be encouraging to want to do more. They assist with a self-rewarding feeling to see how much you accomplished. One of the biggest keys to success is staying positive. Surround yourself with supportive, like-minded people. When you arise in the morning, start your day with a positive thought, something you are thankful for. And remember, “Take a quiet walk with Mother Nature. It will nurture your mind, body and soul.” -- Anthony Douglas Williams. Lori Cipolla from Cranston, Rhode Island Certified Personal Trainer and Sports Nutritionist. She is a Elite 1 Fit Gear athlete elite1fitgear.refersion.com/c/8f40, wife, mom of 5, Fitmark Bags Ambassador. She can be reached at lcipolla99@gmail.com.
The variety of outdoor activities are extensive. These activities include: walking, jogging, running, rollerblading, cycling, basketball, and hiking. www.rihealthandfitness.com | volume three issue three
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F I T N E S S
Shape Up For Spring TRY ONE OF THESE UNCONVENTIONAL CLASSES At Laid-back Fitness we focus on physical competence, situational preparedness, and play! We practice MovNat, Parkour, and Animal Flow in our “Jungle” utilizing unique but realistic equipment/obstacles to develop practical skills. We also follow the Training for Warriors system in our “Studio” to improve strength and conditioning. This approach builds a functional and adaptive body while improving fitness at the same time.
Transform Your Body and Mind: Advanced Ninja Skills Wednesday 6:30pm We teach MovNat and Parkour techniques and apply them in our own Ninja Warrior courses that feature: salmon ladder, peg board, flying nunchucks, unstable bridges, towers, ring toss, rope swings, traverses of all materials, warped wall simulator, lache bars, and more! Natural Movement Thursday 6:30pm Hopefully you’ve heard of MovNat by now! We are proud to be RI’s only MovNat affiliate! In this class we practice our lifting/ carrying, crawling, climbing, jumping, balancing, running, throwing/catching, and tumbling skills in order to become more physically competent!
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OCR Skills Tuesday 6:30pm Get ready for your next Tough Mudder, Bold r Dash, Warrior Dash, Spartan Race, etc. by practicing the skills you’ll need on our event-specific obstacles and equipment! These classes are so much fun that they fly by and barely feel like a workout…until the next day! Tough Mudder Training Program Sundays 2/28/16 - 6/12/16 Our most popular and extremely comprehensive training focuses on hills, skills, and teamwork to get you ready for Probably the Toughest Event on the Planet! Bold r Dash Training! Saturday 9:30am Strength and Skills for RI’s Original Mud Run! Training for Warriors (TFW) The Training for Warriors system is a physical and mental training program created by Martin Rooney. The program utilizes ongoing evaluation and feedback to adapt specific strength and conditioning protocols to best fit a warrior’s needs. We encourage our clients to participate in all of the different types of sessions described below to get the most of the program, but it is not required.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
F I T N E S S
KEEPING YOU ON PACE by Michelle Collie, RI
It’s official, albeit being relatively mild, we made it through another New England winter and the first signs of spring have arrived. The longer daylight hours, emerging colors of spring and comfortable temperatures are natural motivators for everyone to exercise. Springtime is packed with races of various lengths, from 5K walks/runs to marathons and ultramarathons—catering to all types of athletes, novice to elite. Athletes of all ages and abilities are planning, training and paying close attention to the number of weeks they have left to prepare for their spring events. Having increased my total weekly mileage in preparation for a spring half marathon, I headed out for a long run on an unseasonably warm afternoon. Enjoying the solitude and listening to my book I noticed the return of a suspicious ache in my hip and leg. For a couple of years, I have managed a hip injury with physical therapy and dry needling, massage, by including yoga, Pilates and strength training into my exercise routine and by improving my running form. As I completed the 9-mile run a fleeting thought raced through my mind, “could my running days be coming to an end?.” I immediately iced my hip and leg, and spent the evening using a foam roller and stretching. Nearly 70 percent of runners will become injured at some point during their training. Despite this statistic, runners of all levels are devastated when it happens. Questions raced through my mind; will I be able to run the half marathon?
Athletes of all ages and abilities are planning, training and paying close attention to the number of weeks they have left to prepare for their spring events
If I keep running “through the pain” will I end up needing surgery? How will I deal with stress if I can’t run? I was upset and frustrated because I knew the injury was my body’s way of telling me to slow down after many years of long distance running. But my mind was still pushing me to go further and faster – or at the very least maintain my previous years’ mileage and pace. The balance between what we want to do and what our body is capable of doing can be difficult to strike, and often leads to frustration and disappointment. I would propose an injury like many things in life, be considered challenge, even an opportunity, but certainly not a reason to quit. There are many reasons for hip pain in runners including imbalances in muscle strength and flexibility, tendinitis, bursitis, a tear of the labrum and impingement. These problems are caused or exacerbated by changes in running frequency, duration and intensity, poor alignment, poor muscle strength, flexibility limitations and/or poor running technique. Often the reason is multifactorial and a thorough assessment is essential for treatment to be successful. I did seek help from a colleague in the days following that fateful run and developed a plan to address the underlying causes of my hip pain. I am confident my training schedule will barely be affected and this hip pain is just a bump in the road on the journey to reach my goals. An injury can in fact bring a sudden end to one’s exercise regime or sport. But I encourage you to consider an injury as a way to learn more about your body and your mind, and make each stronger, so you can stay on pace! Michelle Collie PT, DPT, MS, OCS is a Physical Therapist, and the CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.
www.rihealthandfitness.com | volume three issue three
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FIT O V E R
5 0
Kelly Carse
City/Town of Residence: Pawtucket, RI Age: 55 Family: Married to Donna Nesselbush
Your sport or fitness activity: CrossFit
What is your proudest fitness accomplishment? In 2010, CrossFit opened the field for Masters (age 50 and older at that time) to compete in the CrossFit Games, a worldwide event held in CA. I had been crossfitting for 18 months and had just turned 50 that year. To qualify, I had to place in the top 3 in our region and I placed first. The competition in CA spanned 3 days and at the end, I placed 6th in a field of 15 women.
What motivates you? The smiles on the faces of the athletes whom I coach!
Best local eats: Nick’s on Broadway and Los Andes
What’s on your nightstand? “Animals” from HSUS and The Four Agreements
What do you like to do in your downtime? Dine out with my wife, Donna.
Best thing about living in RI: Meeting my wife who is a Rhode Island Senator
One thing people don’t know about you:
Quote to live by:
I have a secret longing to meet the singer/songwriter Enya. Her music and her voice accompanied me on a life-changing journey.
It’s actually a poem by Robert Frost: The Road Not Taken
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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
TO GET KIDS MOVING! We all know that regular physical activity in childhood and adolescence greatly improves the health of an individual. According to the Center for Disease Control (CDC), regular activity improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem, and may improve blood pressure and cholesterol levels, all of which are extremely beneficial to children and young adults. Building healthy habits from an early age is also known to significantly decrease the risk of developing serious health issues in adulthood. To ignite healthier habits, start with their birthday party! Birthday parties are an opportunity to get your child or teen to try something new and exciting, and get their peers to do the same. Here are some fun party ideas to get your children to move out of their comfort zone and help build healthy long-term habits at any age. There are some great, unconventional birthday places to do so right here in Rhode Island, just pick your activity…
Climb
Rock climbing is a really fun sport and a great way to spend the day celebrating your child’s birthday. Rock climbing is beneficial for increasing flexibility, strength, reducing stress, and can also double as a great team building activity!
Hike
Hiking is truly a mind and body sport, it decreases stress and delivers a heart-healthy workout. Gathering a group of your child’s closest friends and taking them up a mountain is a sure way to expose them to positive environments and build their friendships along the way.
Run, Jump, Climb, and More!
If you think your child will benefit from a little bit of everything, Laid-back Fitness is the place to do so. Laid-back Fitness offers a unique obstacle course setting and 2 hours of extreme fun! Intense play includes rope swinging, hanging, leaping, climbing, tumbling techniques that will challenge their physical abilities and show them how much fun building their physical skills are without even realizing it. Fully equipped with experienced staff who are trained to guide children ages 4-17+. Parties are private, so your child and their friends can have complete enjoyment and safety. Laid-back Fitness even offers a Ninja Warrior training among other exceptional classes, for those who loved their birthday party. Regardless of the activity your child chooses for their birthday party, they are guaranteed to acquire some form of accomplishment in the process. Whether it’s building stronger friendships through team building, learning a new skill, or realizing that it’s simply fun to move in new ways! You will also have helped them begin the process of building a foundation of lasting, healthy habits in which exercising in non-traditional ways can accomplish without them even knowing it’s exercise.
For More Information Contact
Skate
There are numerous ice rinks throughout the state that host children’s birthday parties. Ice skating has numerous benefits including improved endurance, it delivers a wonderful cardiovascular exercise, and improves balance. Skating is perfect for little ones who absolutely love Disney’s Frozen!
Ryan McGowan, Owner 2800 Post Road Warwick, RI (Behind CVS) 401.871.8436 | laidbackfitness.com www.rihealthandfitness.com | volume three issue three
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By Doctor John Sotis, Functional Neurologist
What’s Behind the Neur A N D
H O W
There has been an alarming increase in ADHD, obsessive compulsive-disorder, learning disabilities, and autism in recent years. While research shows that 25 to 40 percent of this increase is due to greater awareness and diagnostic substitution, the majority of cases represent a true incidence, not merely a prevalence. Sadly, scientists who are searching for “bad” genes as an etiology for autism receive the bulk of funding, while money could be better spent on prevention, education, and specific therapies. While there are suspected genes responsible for autism, any genetic component would represent a very small percentage of cases. There is an inescapable truth – there is no such thing as a genetic epidemic! Damaged genes cannot account for an increase from 1 out of 10,000 children 30 years ago to 1 out of 68 at present. Even in cases of spontaneous gene aberrancies (de novo mutations), any geneticist will say that something environmental must be driving such mutations. Since most low functioning autistics do not procreate, the disorder should be fading away – but it isn’t. Until a few years ago, it was believed that if a disorder ran in families, damaged genes must be at fault. While a small percentage of autistics do have syndromic autism (occurring with another syndrome such as fragile x, for example) with a genetic defect, the vast majority of autistics do not. It is now known that parents can pass on genes that are critical for brain development in a dormant state. They are not damaged, they simply fail to express when stimulated by the environment. Therefore, children can inherit traits from their parents, and if their lifestyle does not promote optimal brain development, a brain imbalance, termed Functional Disconnection Syndrome may result. Rarely is there actual damage to brain tissue;
H E M I S P H E R
rather, there is deficient “cross talk” between the left and right hemispheres of the brain. This has been documented by electroencephalogram studies and SPECT scans. Autism is inheritable within families, which has led many to believe that it is purely genetic. Past studies of twins concluded that there was a greater incidence in maternal/monozygotic identical twins (two children produced from one egg having identical genes) than in fraternal/dizygotic twins (two eggs fertilized by different sperm). These studies were flawed due to small sample sizes; a more recent study found the opposite – the dizygotic twins, whose genetic makeup is similar, but not identical, had a higher rate of autism! Obviously, other factors are implicated in these cases. The science of epigenetics emerged over 20 years ago and is becoming increasingly prevalent. According to this model, parents pass on traits to their offspring, which, if combined with poor diet, sedentary lifestyle, and excessive use of technology, result in neurobehavioral disorders. It is interesting that as one goes up the socioeconomic ladder, there is a greater incidence of autism! The reason is that people with a left brain cognitive style tend to be more academically inclined, pursue higher levels of education, and have better paying jobs than those who have right brain dominance. If, for example, an accountant and a surgeon produce a child with predominantly left hemisphere traits, but gets adequate exercise, has good nutrition and minimal screen time with technology, he may be considered “nerdy” or “geeky”, not very socially adept, but have a fruitful life. If, conversely, this child has a poor diet, is sedentary, plays lots of video games, and has excessive screen time with technology, rather than merely having a left brain cognitive style,
Autism is inheritable within families, which has led many to believe that it is purely genetic. 40
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
robehavioral Disorders Epidemic
K I D S H E A LT H & F I T N E S S
R I C
I N T E G R A T I O N
hemisphericity results. It may sound far-fetched, but parents who adopt a sedentary lifestyle and have poor nutrition are more likely to pass on genes in a dormant state –the child pays the price for the parents’ unhealthy habits! Epigenetic factors mingle with inherited traits, resulting in the “perfect storm”. Women who smoke, are overweight; especially if they are diabetic or have an autoimmune disease, are much more likely to give birth to a child on the spectrum. The risk is greatly lowered if the mother has healthy habits and takes prenatal vitamins. Parents need to limit their children’s exposure to technology, as it almost exclusively stimulates the left cerebral hemisphere, driving down right brain skills. A study performed at Indiana University medical school concluded that there is no measurable activity in the prefrontal cortex when one engages in Nintendo games! This adversely affects brain expression, impairing cognition and executive function, social and emotional maturity. Video games that cause excitement deplete the brain neurotransmitter dopamine, which is essential for attention and motivation. The upside of all of this is that lifestyle modifications can be implemented, along with nutrition, supplementation, and brainbased exercises to create neuroplasticity – that is, the brain is moldable, like plastic and can strengthen in various ways if provided with the appropriate stimulation. Hemispheric Integration is a cutting edge method for clearing up primitive reflexes that have
C A N
H E L P
persisted beyond infancy, while harnessing postural, sensorymotor and ocular (eye) systems which, when combined in a way that is appropriate to the individual, evokes neuroplastic changes. The reason for this method’s success is that treatment plans are individualized after performing a lengthy neurological examination to identify deficient brain regions and blood work to assess inflammation and immune system function, with counseling on lifestyle changes. Currently, 1 of 4 children in the United States has a neurobehavioral disorder and the epidemic is increasing. Thanks to Dr. Robert Melillo, creator of Brain Balance Centers and author of the best-selling books Disconnected Kids and Reconnected Kids, many children and adults are making very positive changes through Hemispheric Integration. Yet, we must now look more toward prevention. We can’t fix broken genes; however, there are many variables that can be controlled through lifestyle choices –again, those epigenetic factors. Dr. John Sotis is a chiropractor; he is also a functional neurologist – a title held by only a small percentage of practitioners. He has maintained a private practice since 1987, treating a wide variety of neuromusculoskeletal conditions. Dr. Sotis completed a year of post-graduate training under Dr. Robert Melillo, world-renowned researcher, professor, clinician, and author of the books Disconnected Kids, Reconnected Kids, and The Scientific Truth About Preventing, Diagnosing, and Treating Autism Spectrum Disorders. This course of study qualifies Dr. Sotis to practice Hemispheric Integration – a non-pharmaceutical, brain-based treatment for ADHD, learning disabilities, and autism. He is an active speaker, lecturing for various agencies and school systems, teaching clinicians and educators about the neurobehavioral epidemic. Dr. Sotis is an active member of the International Association of Functional Neurology and Rehabilitation and is a registered scholar of the Carrick Institute for Graduate Studies.
SEE DR. SOTIS’ AD ON PAGE 5 www.rihealthandfitness.com | volume three issue three
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EVENTS d n a l s I e d Rho HEALTH & FITNESS spring 2016
FOR MORE EVENTS
& INFORMATION VISIT VISIT Saturday, March 19 11:00 am Saint Patrick’s 5K Rhode Island State House Providence, RI Saturday, March 26 6:30 pm and 7 pm Strength in Runners Performance Physical Therapy East Greenwich and Providence, RI Monday, March 28 6:00 pm Running Injury Workshop – Hip Pain Rhode Runner Inc. Providence, RI
Saturday, April 2 10:00 am Second Annual Shannon Heil Memorial Fierce Five 5K Run and Walk Lincoln Woods State Park Lincoln, RI Saturday, April 2 12:00 pm Kids Ninja Warrior Competition Laid-back Fitness Warwick, RI Saturday, April 9 10:00 am Bunny Hop 5K East Greenwich Track and Field Club Goddard Memorial State Park Warwick, RI
Friday, April 1 7:30 pm Newport Night Run Newport Public Education Foundation Newport, RI 42 To Advertise Call: Ralph Coppolino 401-837-0239.
PRING EVENTS.indd 1
WWW.RIFITMAG.COM
RIHEALTHANDFITNESS.COM Sunday, April 10 8:00 am Fighting Seabee’s 2016 Running Series Quonset Point Industrial Park North Kingstown, RI Saturday, April 16 8:30 am Scott Carlson Memorial ALS 5K Goddard Memorial State Park Warwick, RI Sunday, April 17 10:00 am 2nd Annual Support Our Veterans 5K Walk/Run Bryant University Smithfield, RI
Rhode Island Health & Fitness Magazine
1/27/16 1:40
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