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contents
volume four issue seven
Inside This Issue Local News 7 Vote For The Next Fitness Star
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Aging Well 9 Stay Fit Without The Risk Injury & Prevention 10 Heart Health Complete Health 12 Performance Medicine 14 Is Your Body Oxygen Deprived? 17 Helpful Tips To Live A Healthy Lifestyle Mental Health 18 What Defines Failure 19 Work Hard, Play Harder Fitness
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20 Fencing: A Great Alternative Sport 21 Clean Cooking
ON THE COVER FREE
volume four issue seven
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YOUR
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HEART
HEALTH
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AG I N G
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W I T H O U T
T H E
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Featured Vote For The Next Fitness Star Performance Medicine
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H E A LT H A N D W E L L N E S S N E W S
PRESENTED BY WOMEN
Vote For the
Angela Gargano
Lana Titus
New York, NY – Women’s Health magazine today announced this year’s five finalists in the magazine’s fifth annual search for the Next Fitness Star. Appearing on the flip cover of the July/August issue, which hits stands June 27, the five finalists have been narrowed down from thousands of submissions. Angela Gargano (Cranston, RI), Lana Titus (Los Angeles, CA), Denise Harris (Brooklyn, NY), Darcey Wion (Columbus, OH), and Betina Gozo (Portland, OR) have been selected for their tenacity, passion, empowering personal stories, and incredible workouts. Each finalist is competing for the title of 2017 Next Fitness Star and the opportunity to star in a Women’s Health workout video series. Readers and fans are encouraged to visit WHNextFitnessStar. com to watch videos of each finalist and vote for their favorite. After the votes are tallied, the magazine’s panel of expert and celebrity judges will decide who should be crowned the 2017 Next Fitness Star. This year’s judging panel includes: Debbie Matenopolous (co-host of The Insider and Hallmark’s Home & Family), Jen Ator (Women’s Health Fitness Director and C.S.C.S.), Hilaria Baldwin (yoga instructor and author of The Living Clearly Method), and Emily Skye (F.I.T. program founder and Women’s Health July/August cover star). Voting is open now through August 4. The winner will be revealed on CBS’s The Insider on Tuesday, August 22. Find out more about our Next Fitness Star finalists below:
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Angela Gargano, 27 // Cranston, RI
Angela Gargano will never forget being made fun of in elementary school for her “big man arms.” In fact, she’d wear long sleeves in 90-degree heat to conceal them. Now? Those arms are one of her favorite body parts because of how strong they are. A former competitor on American Ninja Warrior, Angela leads boot camp-style workouts utilizing springboards, bars, and boxes. She believes that there are opportunities to embrace fitness all around you – from monkey bars to park benches – you just have to look for them.
Lana Titus, 35 // Los Angeles, CA
As a mother of three girls, Lana Titus adheres to time-efficient, total-body workouts that give you energy and help you feel confident. Her clients, many of them moms, come to her for short and sweet HIIT-style workouts that she teaches through one-on-one training, group, and online video classes. A firm believer that fitness is nothing without a clean diet and positive attitude, Lana’s mission is to be a positive role model for her daughters. That starts, she says, with being the healthiest you – mentally and physically.
Each finalist is competing for
and the opportunity to star in a Women
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Wellness Magazine
N ’ S H E A LT H M A G A Z I N E
ext
Denise Harris
H E A LT H A N D W E L L N E S S N E W S
Fitness Star
Darcey Wion
Denise Harris, 49 // Brooklyn, NY
Denise Harris dabbled in working out for years, but as many of us can relate to, she always fell off the wagon. At age 42, she made a resolution to move, and hasn’t looked back since. Through one-on-one training sessions focusing on mostly HIIT and Tabata, Denise fosters personal relationships with her clients to keep them motivated. “Fitness has taught me that there is no cap on what you are capable of – unless you put it there.”
Darcey Wion, 30 // Columbus, OH
After being diagnosed with Hodgkin’s lymphoma at age 23, Darcey Wion fought hard to get healthy, but had to learn how to be patient with her body. Ultimately, it was battling the physical and mental hurdles that were out of her control that inspired her to become a trainer. “Working out is about enduring discomfort. I fully believe that if you can survive the struggle in the gym, you’ll be stronger outside of it too.” From workouts varying from cardio to strength training to stretching, clients can work out with Darcey live and online through a studio called System of Strength.
r the title of 2017 Next Fitness Star
n’s Health workout video series.
Betina Gozo Betina Gozo, 30 // Portland, OR
For five years, Betina Gozo played bass in a rock band, but after discovering fitness, the hype she felt from performing didn’t come close to what she felt while training. Now, as a Nike master trainer, she leads workouts that include functional strength moves, plyometrics, and core work at the Nike World Headquarters. With a mission to help women find a balance between tough and functional workouts, Betina believes that breaking down bigger goals with smaller tasks is the fastest way to reach your full fitness potential. About Women’s Health: Women’s Health propels 35 million global consumers into action, providing the motivation and the inspiration for them to make instant, positive changes in their lives. Launched in October 2005 and published 10 times a year by Rodale Inc., Women’s Health has quickly grown into a multimedia brand that includes branded books, mobile applications, and renowned events. The magazine has received numerous industry accolades, most recently being named to Adweek’s annual “Hot List” and Advertising Age’s “Magazine of the Year” in 2016, as well as garnering an ASME National Magazine Award nomination in 2017. With 29 editions in 53 countries, the magazine continues to be the fastest growing women’s magazine in the world. Get more information at www.womenshealthmag.com and get instant updates via Twitter (@WomensHealthMag) and Facebook (Women’s Health Magazine) and Instagram (@WomensHealthMag). www.rihealthandwellness.com | volume four issue seven
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A G I N G
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W E L L
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A G I N G
W E L L
Helpful Ways For Seniors To Stay Fit Without the Risk Staying active as we get older is key to reducing the risks of chronic illnesses like arthritis, diabetes, and heart disease. Not to mention, exercising regularly increases lung function, strength, flexibility, and cardiovascular health! However, our bodies don’t always cooperate as we age and exercising can become difficult and painful. If you’re a senior, you may be wondering what you can do to stay active. Don’t worry, there is a fun and easy solution—water exercises. Exercising in the water gives you the same aerobic benefits without the stress on your joints. Here are some you can try this summer:
Swimming
That’s right, the classic recreational activity you’ve probably been doing most of your life is a great all-around exercise. Whether you’re an expert in the pool—or favor the doggy paddle—swimming can keep you in great shape. You can burn up to 650 calories in an hour without putting pressure on your joints. Swimming also improves heart and lung function, while increasing strength.
Balance Exercises
1 in 3 adults over the age of 65 falls every year. How can you combat this risk as you get older? The answer is balance. Your local community center or YMCA may offer classes in the pool, like yoga, that improve balance. What are the benefits of practicing yoga in the pool? Water’s buoyancy protects your joints from strain and increases range of motion, while removing the risk of falling.
Strength Training
Lifting free weights may be difficult and dangerous as you get older. Luckily, most gyms and YMCAs have dumbbells for you to use in the pool. You can use dumbbells to increase
arm strength, while having the added support of water. Try exercises like arm curls, slowly lifting the dumbbell from your waist to your chest keeping your elbow straight; or arm circles, holding the dumbbells out straight from your sides and making circular motions both forward and backward. Let’s not forget about strengthening your legs. Try leg swings, where you hold the edge of the pool and swing your leg forward and back, or calf raises by hanging your heels off a pool step and raising your body using only your toes.
Water Aerobics
You may be familiar with aerobic classes that involve walking, dancing, stepping, or even biking. They increase your heart rate and help with weight loss. Did you know that most gyms, YMCAs, and fitness centers also offer aerobic classes in water? With water aerobics, you could be doing any exercise from running, to dancing, to jumping jacks, all without putting unneeded pressure on your joints. The classes take place in water that’s about chest deep, so you also don’t need to worry if you can’t swim. Overall, water aerobics gives you the opportunity to burn calories and have a great time, even if you suffer from chronic arthritis or joint pain.
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INJURY & PREVENTION
It’s always important to pay attention to our body’s most important organ. by Sarah Schlichter Heart disease is the leading cause of death (about 1/4 people die from heart disease). Hypertension, or high blood pressure, is a common cause of heart disease. Having high blood pressure means the heart needs to work harder to pump blood through your arteries, which have (or are in the process of) becoming hardened. Nutrition is directly linked to heart disease, as well as the other habits we include in our lives. Exercise, eating sufficient fiber, avoiding excess sodium, not smoking, drinking water and managing stress are great ways to help decrease the risk of high blood pressure and heart disease.
Exercise Exercise doesn’t have to be a chore, but can be any form of movement that you enjoy! Cleaning, yoga, pilates, walking, light weight lifting, biking, swimming, etc. While the recommendation is 30 minutes 5 days a week, really any movement you can get in is good movement! Even if that means sneaking outside during your lunch break for a walk, walking while you talk on the phone or doing air squats at your desk, all of this can contribute to your daily goals. There are plenty of ways to add movement without planned exercise.
Other Heart Health Tips • Refrain from smoking. • Moderate your alcohol intake. • Keep an eye on added sugars.
Eating Enough Fiber Soluble fiber (the kind that forms a gel in our gut) can help lower cholesterol, which in turn, can reduce the amount of stress on our heart. Namely, fruits, veggies, whole grains, cereals, and legumes. Unless you have a medical reason to do so, there’s no reason to take out grains from your diet. By removing (whole) grains, you’re losing out on main sources of fiber, iron and nutrients, like iron and magnesium, things that many of us are low in to begin with.
Prioritizing That Healthy Fat Polyunsaturated fats play a large role in our heart health! EPA and DHA, specifically, are polyunsaturated omega 3 fatty acids that our bodies don’t make efficiently. A shorter chain omega 3 fatty acid, alpha-linolenic acid (ALA), is prominent in our diets. However, ALA does not have the same benefits as the omega 3 fatty acids, EPA and DHA. One function of ALA is to convert into EPA and DHA, though in humans, this conversion is not efficient nor enough. Therefore, it’s a good idea to incorporate direct sources of EPA and DHA into our diets. Both EPA and DHA are known to help with inflammation, they can help maintain blood pressure, and DHA has some further brain development benefits as well.
• Manage your stress (Find healthy ways to treat yourself!).
• Eat a variety of foods. • Limit saturated fats.
DHA and EPA are found in fatty fish, like salmon and tuna, and some nuts and seeds. Aside from food, you can also get through them Omega 3 supplements. The general recommendation for EPA and DHA is between 250-500 mg/day, but that number may be higher depending on your health conditions. I recommend talking with your doctor for your specific needs, and you do need to be careful if you are on blood thinning medications. Make sure you’re finding a supplement with sufficient concentrations of EPA and DHA. A 1,200 mg supplement of fish oil doesn’t equate to 1,200 mg of EPA or DHA. Other good food sources include chia seeds, hemp seeds, flax seeds, flax oils, salmon and seafood, and nuts, particularly walnuts. Lifestyle plays such an important role in our health – are you constantly stressed? Do you take time to yourself? Are you doing what you love? These are all tough questions but ways we can mitigate stress and frustration can help with our heart health, believe it or not!
Sarah is a freelance writer, Registered Dietitian and the blogger behind Bucket List Tummy. For more tips on nutrition, meal planning, weight loss and exercise, visit http://bucketlisttummy or email Sarah at bucketlisttummy@gmail.com
• Keep an eye on your sodium intake,
especially if you have a family history of hypertension (Ideally, 1500-1800 mg/day).
www.rihealthandwellness.com | volume four issue seven
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COMPLETE
H E A LT H
Performanc by Jeff Kildahl
Wellness is about possibilities not pathology. Lifestyles are determined by habit. One of the most insidious aspects of habit is its ability to dull awareness; consequently, discipline. Optimal health and human performance mandate an integrative approach to the whole person. Mindfulness manifests synergy which cultivates self-actualization.
Performance Medicine™ is an innovative medical specialty advancing the essence of preventive health care, endurance sport performance, and self-actualization.
Our unique wellness and nutrition consults, diagnostic and performance assessments, integrate revolutionary technology with expertise from board-certified specialists in health, nutrition, sport dietetics, and natural medicine.
The Noble Truths of Performance Medicine™: Our lifestyle choices are killing us from the inside out. Our society has become prisoners of instant gratification with the diseases of affluence representing the dire consequences. Technology has infiltrated both health and sport to the point where analysis and dissection of the laws of nature and physics have comprised awareness. We have paid the price for our curiosity in realms yet to be appreciated. The gap between one’s desire to achieve a goal and the commitment to make the requisite changes to attain said goal has become wider and deeper. Excuses pervade the realm of accountability. The result is an obese, undernourished, unhealthy populace fraught with out-of-control healthcare costs, needless suffering, poor performances, underachievement, and premature death. The discipline to honor our wellness and performance has been superseded by our hunger for convenience. Wellness is about accountability. Risk is the catalyst to cognitive and behavioral changes. Accountability is a daunting but necessary step on the path to optimal health, performance, and self-actualization. Optimal health - like improved sport performance - is our responsibility. The Wholistic Edge® is a visionary firm providing synergistic solutions to transcend health, performance, and potential in life and sport. The Wholistic Edge® merges the results-oriented tenets of mindfulness [awareness and discipline] with the principles of Performance Medicine™ to empower clients to master the difference between effort and struggle.
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Synergy represents the key to your mansion of optimal health, performance, and realizing your potential. It is an inside-out proposition attainable only through our mindful, and [w]holistic approach. Nutritional stress is pervasive ~ even among endurance athletes. Nutritional stress is the root of chronic and degenerative diseases. Nutritional stress incites metabolic inefficiency. Metabolic Efficiency™ is a key component of Performance Medicine™ and represents the catalyst to optimal health and performance. Its profound impact on mitigating biomarkers while maximizing endurance sport performance is unparalleled. It is a revolutionary, inside-out approach to disease prevention and sport performance, poised to shift current medical and athletic paradigms. Nobody requires precision nutrition like endurance athletes. The highest levels of awareness and discipline must be implemented to excel during each crucible.
Principles of Sport Nutrition: • • •
Nutrient density; Nutrient timing; Speed of recovery
The foremost nutrition limiter to endurance sport performance is depleted glycogen stores. The catalyst to peak performance is Metabolic Efficiency™. Metabolic Efficiency™ is the body’s ability to utilize endogenous fat and carbohydrate stores at varying intensity and duration levels of exertion and rest. It is a nutrition and exer-
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When you honor the sanctity of your whole body - it will honor you. It is at this stage one begins to experience and understand the unique path of mastering the difference between effort and struggle.This changes everything. Wellness is a choice. Challenge yourself to transcend your health, performance, and potential in life and sport from the inside out. To attain priceless results please see the accompanying ad for more information and schedule a FREE transformation consult. Jeff Kildahl is a writer, author, educator, researcher, and wellness consultant advancing preventive health care by synthesizing primary source nutrition and fitness as the principal components of the practice of medicine. Kildahl is a sponsored vegan ultra-endurance athlete credentialed in bioenergetics, biomechanics, metabolic efficiency™ testing, sport nutrition, and natural medicine. He is a dynamic member of CUBE™ ~ a professional speakers group ~ empowering others to harmonize the “Keys to Living in the Song of Life.” He is the wellness editor at Snowshoe Magazine, United States Snowshoe Association columnist, and contributor to health, fitness and wellness sites, blogs and publications. Kildahl is the creator and president of The Wholistic Edge® ~ a visionary firm providing synergistic solutions to transcend health, performance, and potential in life and sport via the unique principles of Performance Medicine™ http://thewholisticedge.com.
Change is a process, not an event. -James Prochaska
www.rihealthandwellness.com | volume four issue seven
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COMPLETE
H E A LT H
is your body
Oxygen Deprived? Breathing is the first thing we do when we are born and the last thing we do before we die. Our bodies can survive without food and water for weeks, but only seconds without breathing. So, why aren’t we more focused on how we breathe? by Beth Ann Kerr, CNA, RYT, CPT Did you know that lack of oxygen in the body effects your metabolism? Without proper O2 (oxygen) levels your body cannot produce proper insulin. Or that the liver uses oxygen to cleanse the body of toxins. When oxygen is in short supply, this organ will rob oxygen from the brain to continue functioning correctly. Wow…I’m breathing deeper already. Somewhere along the way we all were taught to breath incorrectly. Think about it. By “sucking the belly in” as we inhale, we limit our capacity for O2. In doing so, not only are we starving our brains of oxygen, but inadequate intake effects our sensory perception as well. “Insufficient oxygen in our cells causes pain to be
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experienced more acutely than when oxygen supplies are ample” - Dr. Samuel C. West. Our body is tense, stressed, striving for more oxygenated blood. Oxygen shortage in the human body has been linked to every major illness category including heart conditions, cancer, digestion and elimination problems, respiratory disease, inflamed, swollen and aching joints, sinus problems, yeast infections and even sexual dysfunction. Oxygen is our primary source of energy. It displaces harmful free radicals, neutralizes environmental toxins and destroys anaerobic infectious bacteria (this bacteria has an inability to live in oxygen rich environments) parasites, microbes and viruses. O
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HOW THE WAY WE BREATHE AFFECTS OUR BODY Oxygen depletion weakens our immune system, which leads to viral infections, damaged cells, cellular growths, toxic buildup in blood and premature aging. Low oxygen allows damaged cells to multiply and form growths in our bodies because our cells are oxygen deficient. If the cells in our bodies are rich in oxygen, mutated cells are less able to reproduce. Most importantly, O2 is the main energy source for our brain function. It calms the mind and stabilizes the nervous system. Without oxygen we cannot absorb important vitamins, minerals, and other nutrients our body needs. When our cells lack oxygen they weaken and die. Without oxygen, nothing in the body works very well or sometimes even at all. Exercise isn’t a choice anymore, we are beginning to realize it is mandatory for our survival. As we age our lungs will deteriorate 9-25% per decade (Framingham study) unless you do something to maintain them. As our cells grow older they lose their ability to carry oxygen. As we now know our organs come first when oxygen is needed. But the brain needs oxygen most, so when the body is in short supply our brains suffer the consequences–hence memory loss. Sure makes taking deep full breaths a priority! If that wasn’t enough to get your attention, brace yourself! Junk and cooked foods deplete oxygen stores as well as they use up more oxygen then they give off. Processed sugars, white flour, and fast foods are major oxygen users. You could offset some of this loss by eating pounds of raw, fresh fruits and vegetables daily. Not daily recommended portions…literally pounds. Emotional and physical stress create very high oxygen loss as well. This stress can be neutralized by any one of several key breathing exercises, such as diaphragmatic breathing. Of course exercise is key. I can’t tell you how much breath work has impacted not only my personal stress levels, but also my exercise performance. I find myself using yogi breath techniques in all aspects of my life. Recently, when my patience was being tested at home, my 6 year old son said to me, “Mom why are you making that sound when you breathe?” My yogi breath was in full force! I was as calm as a cucumber with the breath of Darth-Vader.
Lung diseases are some of the most common medical conditions in the world. Tens of millions of people suffer from lung disease in the United States. Insufficient oxygen in the blood is the most common factor in asthma, emphysema, bronchitis and the variations of COPD. Why aren’t we teaching our children these amazing calming breathing techniques? During my time as a Senior-Fit-Solutions Personal Trainer I have seen the amazing benefits of a breath control practice in my clients. A client of mine was removed from 24/hr a day oxygen tank therapy regimen with regular meditation and breath work after only a short six months in my service. Others I know have cured their own asthma without medication by good old cardio vascular fitness and breath techniques (under their doctor’s supervision of course). So, How can you tell if you’re breathing is up to par? A common sign of short breath is tight shoulders and neck. If you have any doubt about your current oxygen levels see your doctor. Go online and learn diaphragmatic breath or hit a yoga class on the island. You’ll be breathing better in no time.
FUN O2 FACTS Oxygen makes up... • 50% of the earth's crust by weight. • 42% of all healthy vegetation. • 85% of seawater. • 46% of igneous rocks. • 47% of much of aerated dry soil. • It is the third most abundant element in the universe. Beth Ann Kerr, CNA, RYT, CPT is one of the leading experts on Senior Care + Wellness, a Published Author, and founder of Rhode Island’s fasting growing AT HOME Personal Training Service for seniors-Senior-Fit-Solutions. REFERENCES The Golden Seven Plus 1. 7th printing. April 1998. http://www. webmd.com/lung/lung-diseases-overview. http://www.breathing. com/articles/oxygen.htm #breathingexercises #lungdisease #copd #exercise #seniorfitness #senior-fit-solutions www.rihealthandwellness.com | volume four issue seven
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COMPLETE
Helpful Tips to Live a
H E A LT H
Healthy Lifestyle by Chris Raymond Many times your health may not reflect how fit you are and the same goes for the reverse. Body composition is one of the most common means of looking at how fit or healthy someone is. But this may not be the case suggested in a report published by the The Archives of Internal Medicine 2008 Rachel P. Wildman, The Obese Without Cardiometabolic Risk Factor Clustering and the Normal Weight With Cardiometabolic Risk Factor Clustering. In this study, a group of 5,440 individuals were assessed for cardiometabolic abnormalities which included elevated levels of blood pressure, triglycerides, fasting glucose, and LDL cholesterol (also known as the “Bad” cholesterol). Here is what came from the results; 23.5% of normal weight adults were considered be have cardiometabolic abnormalities, 51.3% of overweight adults and 31.7% of obese adults were considered metabolically normal. This clearly shows that body composition alone isn’t an accurate assessment of someone’s health or fitness. Now, this doesn’t mean that you can let yourself go, because there is still a link with excessive body fat to numerous health problems. This emphasizes the point that the scale isn’t and shouldn’t be the only thing to look for health and fitness. The other side of the spectrum, someone who is thought to be fit can actually still have a cardiovascular event. TMZ reported a trainer (Bob Harper) from the show The Biggest Loser, a man who has had a very active and successful
life had suffered from a heart attack at age 51. So, what is considered healthy or fit? What is important to understand is that we should be living a healthy lifestyle. Being overweight or obese may not be the cause of health problems, but yet simply a symptom. A majority of diseases can be contributed to the lack of a proper diet and exercise. This contributes to the decrease of insulin sensitivity and increased levels of Leptin. Add the levels of stress and emotional distress from being overweight will lead to greater health challenges. The same study from earlier concluded that “fitness was a significant mortality predictor in older adults, independent of overall or abdominal adiposity. Clinicians should consider the importance of preserving functional capacity by recommending regular physical activity for older individuals, normal-weight and overweight alike.” Live a healthy lifestyle that includes a variety of components that work for you. Live an active lifestyle that doesn’t necessarily mean treadmill. Incorporate ways of moving around in the day between work sessions, chores, or stress relieving walks. Many times the idea of working out can become demotivating when the accumulation of activity is
the most important. 5-10 minute walks or activity multiple times a day adds up. Have a mindful diet in the sense that you will have good and bad days that you cannot help. Mindful eating means pay attention to what you are eating, how much, how you feel afterwards, and how long did it hold you. Pay attention to the eating habits and find ways to improve on changing them. Include extra water for hydration and improved focus. And most importantly, eat a variety of fresh minimally processed foods. Have a supporting social environment that will improve the likelihood of those healthy habit changes. Identify those situations in the office or at home that tend cause wrongful eating or inactivity. State your goals and objectives with others and report back your progress. Once you told someone about your goals, you are more likely to accomplish them. 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 organized skills. Chris is passionate about raising the industry standards 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
What Defines Failure… by Stephanie Cyr-Engro What defines failure? Is it not reaching a goal? Not accomplishing anything you set out to do? Not winning first place? Not performing at your best? Just like the saying, beauty is seen in the eyes of the beholder, can be compared to that of failure. You only fail if YOU feel you have failed. You only fail if you CEASE to realize the amount of self-improvement along your journey. You only fail if you get knocked down and decide NOT to get up. I am a pure believer that everything happens for a reason, but I also believe that we are the drivers in this crazy thing called life, and what I mean by the driver is the mere fact that we make our choices and our choices lead us to a certain path. I have been through many failures in my life, had doors closed in my face and been told that I wasn’t good enough, pretty enough, skinny enough, smart enough and the list can go on and on. In the moment, yes you are hurt and you actually believe them. Until one day, you realize that you are not a failure and will not fail. You will succeed because you have that drive and desire to accomplish your dreams or complete that one goal and then the next and it goes on and on. It’s not always about being number one either. Being number one is not always the best simply because once you’ve won, what will you have to work towards? If everything was always “given” to you, the excitement of life would cease to exist. Many successful people have had many failures along the way. The one thing that sets them apart from other people is that they never gave up. They kept moving forward, no matter how many odds were against them. No matter how many doors were slammed in their face, they just kept going.
Failure can make you an asset on many levels to family, friends, co-workers and acquaintances. Even the stranger walking down the street. You can carry on the dos and don’ts through story sharing on life. You are mentally tougher than the person in the other room just because you have experienced failure and made it through life’s storm. You are seen as a person of character – hardworking, dedicated, motivated, inspirational, uplifting, opinionated, self-guided and a leader. Don’t ever take your failures as a sign of impending doom and life is going to crash down on you. Take it as a gift, a life lesson and in the end, your world will be that much brighter. So what defines failure? When you have given up, completely thrown in the towel and lost all confidence to persevere…. that is failure. Don’t ever give up, never give up the fight and never give up on your dreams. Stephanie M. Cyr-Engro is a graduate of Political Science from the University of Rhode Island and mother of one child. I have competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half months post baby I competed in Fitness Universe and won second place. I recently competed in WBFF, Bikini and Fitness Divisions, earning 5th and 9th place. I am not a certified trainer/nutritionist. I write based off of life experience and what has and has not worked for myself over the past twelve years. For more information in regards to Personal Training/ Fitness Tips please go to Diva Forces Fitness, @divaforcesfitness on Facebook. Email: stephanieengro@gmail.com
The best part about failing and falling is that when you get up and you finally get your big break, you are more appreciative of the opportunities given to you. You cherish all the moments, take in all the wisdom and learn from your mistakes.
Don’t ever give up, never give up the fight and never give up on your dreams. 18
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Wellness Magazine
M E N TA L
H E A LT H
WORK HARD, PLAY HARDER by Dr. Kate Siner
We all need a break sometimes. When we’re kids, breaks are given freely during playtime and nap-time. The importance of play to psychological development has received a lot attention as we watch our kids feel the pressure to achieve more and more at a younger and younger age. This pressure, though, extends to us parents, too. By understanding the importance of ritual and play to our identity, we can better recognize when we need a break and what it should look like. “The most normal and competent child encounters what seems like insurmountable problems in living. But by playing them out, in the way he chooses, he may become able to cope with them in a step‑by‑step process. He often does so in symbolic ways that are hard for even him to understand, as he is reacting to inner processes whose origin may be buried deep in his unconscious.” – Bruno Bettleheim I think Bettleheim’s assessment is as applicable to us adults as it is to our children. As technology infiltrates our lives, it is increasingly difficult for all of us to be “on vacation” or “out of touch.” Our moments are crammed full of information and activities – from compulsively checking our smart phones to over-booking our days so we don’t have any time to decompress. The net effect is a slow but sure erosion of our lives into a never-ending to-do list. We may not even know when we need a break.
What I Know Is That Play Is A Necessary Component To A Full And Fulfilling Life. In Fact, Ritual, Play, And Creativity Are Central To The Evolution Of Consciousness And Culture. Ritual – whether it has it’s roots in religious, cultural, or personal expression – allows us to create a symbolic container for our experience and work towards a desired outcome. Rituals allows us to mark something that holds importance to us. It provides a means of working towards a solution or resolution to something that remains unresolved in our lives. Play, on the other hand, refers to the process rather than the outcome. At it’s best, play is a pleasurable expression of our essence and that leads us in unexpected directions. While ritual is often associated with religion and religious practice, recent research suggests that ritual may be more rational and secular that it appears. According to an article in Scientific American, “even simple rituals can be extremely effective. Rituals performed after experiencing
losses – from loved ones to lotteries – do alleviate grief, and rituals performed before high-pressure tasks – like singing in public – do in fact reduce anxiety and increase people’s confidence. What’s more, rituals appear to benefit people who claim not to believe that rituals work. Recently, a series of investigations by psychologists have revealed intriguing new results demonstrating that rituals can have a causal impact on people’s thoughts, feelings, and behaviors.”
At Its Core, Ritual Permits Us Time And Space To Contemplate And Honor Meaningful Connections In Our Life, While Play Takes Us Outside The Parameters Of Our Daily Lives And Into A Sense Of Timeless Creativity. Dr. Stuart Brown from the National Institute of Play defines play as a voluntary and pleasurable act that “offers a sense of engagement, takes you out of time” and whose efforts are “more important than the outcome.” The effects of play can be profound as it allows adults and children to express parts of themselves that don’t come out in everyday activities. Further, play creates novel alternatives to otherwise ordinary situations and trains us to have fun. Play also kick-starts our creativity and prompts us to use it in the manifestation of something external to us. This process reveals what is most important to us because we tend to innovate around what we believe is most relevant. Play and ritual are both integral to our understanding of the nature of who we are. When we need a break, turning to play and ritual are a good place to start. Are you looking for a way to let go of heavy emotional baggage and breakthrough to the next level of your personal development? The Group Healing Intensive is designed to help you accomplish, in one weekend, the amount of personal transformational work that would take years of traditional therapy to accomplish. Learn more about this opportunity: http://katesiner.com/work-with-me/personal-developmentprograms/group-healing-intensive/ Dr. Kate Siner is an award-winning Entrepreneurial and Personal Development mentor, speaker, author and radio show host. Kate has a PhD in Psychology and years of both clinical and coaching experience. Her passion is to help people move past whatever holds them back so that they may embrace all they can be. Kate has developed a series of successful personal development programs, newest of which is Group Healing Intensive. Learn more at www. katesiner.com or at admin@katesiner.com.
www.rihealthandwellness.com | volume four issue seven
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F I T N E S S
fencing
A GREAT ALTERNATIVE SPORT FOR PEOPLE TO CONSIDER AS EXERCISE by Tim Sullivan
Fencing is a great alternative sport for people to consider as exercise. Originally, fencing was part of military training, but the sport of “swordplay” was developed in the mid 18th century and was originally taught and practiced among the aristocracy in and around London, and was one of the first martial arts to be part of the Olympic Games starting in 1896. Today, there are gyms that are devoted to teaching and promoting competition for fencing. The sport is good for both adults as well as youngsters in that training for fencing involves developing good core strength and flexibility for the body, as well as developing improved hand/eye coordination through competition. The best thing is that almost anyone can learn to fence. The sport is non-lethal, the object being to touch the opponent before they touch you with the point of the weapon. There are three main categories of fencing Foil, Epee and Sabre, the rules of scoring vary with each discipline. •
Foil involves the touching of an opponent on their torso, which usually involves wearing a metal mesh vest to measure scoring “hits”
•
Epee can be scored on any surface of the body outside the opponents weapon itself.
•
Sabre scoring is similar to epee except scoring must occur above the waistline.
“The Olympic sport of Fencing is an incredible workout for the mind and body. It is often referred to as “physical chess” because it not only promotes endurance, strength, and coordination, but it also develops strategic thinking and mental toughness. Beginner fencers are often surprised at what a great workout fencing actually is while you’re trying to score a touch on your opponent!” - Jill Ripa If you’re looking for a sport that challenges your mind as well as your body, fencing is well worth looking into. I like to tell people that it’s a great civilized sport…even though it involves stabbing your friends! Timothy Sullivan, MBA | www.Life-Panel.com Life Panel represents health related service providers who have demonstrated positive return on investment for their services. Focusing on populations suffering from chronic disease yields the best results for the patient, provider as well as the employer. For more info contact tsullivan@life-panel.com.
One of these gyms is the RI Fencing Academy and Club (www.rifac.com), in East Providence, RI. It is owned by Jill Ripa (Director/Coach) and Alex Ripa (Head Coach), who have a long history with the sport. They have a great core group of coaches who assist them in training young and old fencers alike in the fundamentals of the discipline, which includes a good amount of fun mixed in as well.
If you’re looking for a sport that challenges your mind as well as your body, fencing is well worth looking into.
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Wellness Magazine
Clean Cooking by Chef Lara
s l l a B a o n i u Q l i t Italian Len As a person who specializes in nutrition and being a vegetarian, sometimes it is hard to come up with flavorful dishes that stay within a nutritious guideline and are not boring. There is plenty of protein and fiber in the recipes I have selected not to mention flavor! Today I am supplying you with one of my favorites, not to mention easy! The quinoa meatballs are delicious and they even contain parmesan cheese instead of breadcrumbs therefore keeping the calories low. Italian Lentil Quinoa Balls, serves: 4
Ingredients: • • • • • • • • • • •
1 cup green lentils, rinsed & drained ¼ cup quinoa, rinsed and drained 1 Tbsp olive oil for cooking onion 2-3 Tbsp olive oil for sautéing lentil balls 1 yellow onion, minced 1 tsp garlic powder 1½ Tbsp Italian seasonings ¼ cup parmesan cheese ¼ cup fresh basil, thinly sliced Extra basil for garnish Sea Salt and pepper to taste
Instructions:
1. Rinse and drain the lentils, cook according to package. (I let them cook a few extra minutes making it easier to mash.) Drain the excess water, transfer to a large bowl and mash with the back of a fork until you don’t see any more whole lentils. 2. Rinse and drain quinoa. Cook according to package directions, add to the bowl with the mashed lentils and parmesan cheese. 3. Mince onion, saute in olive oil in a large pan, over medium heat for 8 minutes. Add onions to the bowl with lentils and quinoa. Don’t wash or drain the pan because you’re going to cook the lentil balls in the reserved onion infused olive oil. 4. Add basil, Italian seasonings, garlic powder, salt and pepper to lentil mix. Using your hands, mix until everything is completely combined. 5. If the mixture feels dry to you, add 1 tbsp olive oil to the mixture. 6. Form medium sized balls and shape with your hands, should make about 16 meatballs. Once all balls are shaped, add a little more olive oil to the pan and arrange your lentil balls in the pan. Cook for 8-10 minutes, occasionally turning the balls to let all sides brown. They’re delicate, so be careful when rotating. I use rubber tongs to handle them in the pan. 7. Serve with herbed spaghetti squash!!
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Recover Faster. Get Back To Life.
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Your program will include personalized exercises to help you avoid injuries and keep you as active as you want to be.
The ideal environment for patients to get back to life, free from pain and physical limitation, while becoming healthy and fit.
Your Road to Recovery doesn’t have to be long or incomplete. In fact, Specht Physical Therapy was specifically created to get you out of the doctor’s office, off of your couch and back to your activity in the shortest time possible.
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Caring is our specialty. University Medicine offers patients more choices in convenient locations. Our 200 physicians in 20 locations can provide seamless, connected primary care and specialty services. Our mission is to provide the most comprehensive, personalized care available – from pediatrics to geriatrics. And our affiliation with The Warren Alpert Medical School of Brown University means you’ll also have access to the most advanced medical research, clinical protocols and technology.
Along with offering primary care services, University Medicine integrates diagnostics and treatments in the specialty fields of Endocrinology, Gastroenterology, Infectious Disease, Kidney/ Hypertension, Rheumatology, Geriatrics, Oncology, Pediatrics, Primary Care, and Pulmonary. One call connects you to the area’s most advanced, comprehensive medical network for all of your healthcare needs. Call 1-877-771-7401.
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