Goodhealth march 2016

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body / mind / fitness

A Special Advertising Section March 3, 2016

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ave your healthy New Yearâ&#x20AC;&#x2122;s habits already begun to fade? Recharge those resolutions as we get set to spring ahead this month, which is now recognized as National Nutrition Month.

Rededicate yourself to maintaining a healthy lifestyle and remember the importance of developing and following sound eating habits. â&#x20AC;&#x153;Food nourishes the body and provides necessary fuel to help you thrive and fight disease,â&#x20AC;? says registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, Kristen Gradney. â&#x20AC;&#x153;In addition to providing nourishment, food is also a source of pleasure and enjoyment. Take time to enjoy healthy foods and all the happiness they bring to your life.â&#x20AC;?

Gradney some reminders to help you on the road to wellness.

Enjoy food traditions and social experiences: There is an obvious social component to food. Whether itâ&#x20AC;&#x2122;s a nightly family dinner, a special occasion or social gathering, food often plays a central role. Enjoy the food at these gatherings while also taking time to appreciate the company around you.

Research indicates that family meals promote healthier eating and strengthens family relationships.

Appreciate foodsâ&#x20AC;&#x2122; pleasures and flavors: Take time to appreciate the flavors, textures and overall eating experience. In todayâ&#x20AC;&#x2122;s busy world, we often eat quickly and mindlessly. Instead, savor your food, eating slowly one bite at a time to focus on the different flavors and textures. Stop and take time in between bites.

Eating slowly not only allows you to enjoy your food, but it

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By taking the time to enjoy what you eat, you can develop a healthier relationship with food. also can help you eat less by giving your stomach time to tell your brain you are full.

Develop a mindful eating pattern: How, when, why and where you eat, are just as important as what you eat. Think about where you eat the majority of your meals. Do you eat lunch at your desk or dinner in front of the television?

Instead of multitasking through meals, take a few minutes out of your busy schedule to find a nice place to mindfully eat.

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NASSAU HERALD â&#x20AC;&#x201D; March 3, 2016

good health

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South Nassau presents: TRUTH IN MEDICINE

Does a heart attack feel like an elephant is sitting on your chest?

Find the answer at wherequalitymatters.org.

SOUTH NASSAUâ&#x20AC;&#x2122;S CARDIOLOGY EXPERTS HAVE THE ANSWERS. We are the only hospital on Long Island to be named a Top Performer by The Joint Commission, achieve Magnet recognition for nursing excellence, be ranked among the nationâ&#x20AC;&#x2122;s best for cancer care and to earn an â&#x20AC;&#x153;Aâ&#x20AC;? for patient safety.

So when life happens, take comfort in knowing that you have an award-winning team of experts close to home.

One Healthy Way at Merrick Road in Oceanside.

Call 877-SOUTH-NASSAU or visit wherequalitymatters.org.

March 3, 2016 â&#x20AC;&#x201D; NASSAU HERALD

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Improving your diet one step at a time Create an eating style that can improve your health now and in the future by making small changes over time. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.

We all know that improving our diet can drastically improve overall health. Maintaining a healthy, balanced diet can reduce your risk for heart disease, reduce your risk for many types of cancer, and can help you experience a better quality of life and even live a longer life. Unfortunately, when many people think of improving their diet, they think of “going on a diet.”

They imagine something similar to a New Year’s resolution where they cut back on everything and make sweeping changes to their lifestyle. And while it is definitely a good idea to want to change your lifestyle and eating habits, most of us realize that “going on a diet,” as we tend to think about it, is really difficult and can even make us feel worse about ourselves if we fail.

Instead, those drastic, sweeping changes should be thought of as an end-goal of a healthy nutrition plan, and instead of changing everything about your diet all at once, it’s much more manageable to make small improvements along the way to help reach that end goal of a healthier diet.

Start phasing out unhealthy snacks If you look in your cupboard and your fridge — what do you see? For many of us,

there might be potato chips, soda, and maybe even some sugary treats like cookies. And while all of these things are okay to eat once in a while, the simple fact is that we tend to eat what’s convenient, and if the most convenient snacks in our home are not healthy options, it’s going to be hard to make the right nutritional choices on a day-to-day basis.

So, start taking some of those high-calorie, high-fat snack options off your grocery list and start replacing them with healthier alternatives. If it’s a crunch you crave, add some dehydrated apple crisps or your favorite veggie to your shopping list instead of chips or try making your own air-popped popcorn so you can control – and see – how much butter and salt you’re adding. If it’s a sugary drink you need, try shopping for low-calorie 100 percent juice drinks for a more nutritious option — you can even get some unsweetened carbonated water to add to your juice if it’s the bubbles you love. If you really need that sweet snack to satisfy a craving, try eating (and savoring) a mini candy bar or a piece of dark chocolate — remember that it’s okay to eat a little; just don’t let your afternoon chocolate nibble turn into a fullblown chocolate meal.

Cook more meals at home (and with healthier ingredients) We’ve all been there: you’ve had a long day (or week!) and the last thing you want

to do is cook a meal, so you swing through the drive-through, call in a pizza for delivery, or nosh on the first food you see in your kitchen.

There’s no doubt that going out to eat or getting “fast” food of any kind seems easier than cooking for yourself. But when you get convenient food, you’re almost always sacrificing good nutrition for saving time.

But how much time are you really saving? On average, one study found that a home cooked meal prepared entirely from raw ingredients takes 34 minutes of handson time and a total of approximately 52 minutes to make ready for the table. Of course, that average time can be reduced by getting things like ingredients and utensils ready ahead of time. By the time you drive to a fast food joint during rush hour, wait in line, order your food, and then drive home — did it take less than 34 minutes of your time to get your food? From the moment you call in that pizza and wait for it to get delivered, did it take less than 52 minutes of waiting around? Even if fast food may seem faster, it’s almost never substantially faster than making your own meals.

Plus, the great thing about making your own meals is that you know what’s going into them. And for every recipe you find, there are almost certainly ways to make it healthier. Use less salt or look for low-sodium ingredients. Substitute the ground beef in a dish with ground turkey. Use whole

NASSAU HERALD — March 3, 2016

Start with small changes and see results

Every choice you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and heart disease, among other health risks. wheat flour instead of white flour. Cook up some whole grain pasta instead of regular.

Each small change and each positive decision you make as you continue to think about diet and nutrition helps build a healthier you, so start improving your diet today.

Superfoods that make a difference Keep your ticker happily ticking with a healthy diet What’s the formula for a healthy heart?

Many factors contribute to your heart health, including exercising regularly, not smoking and eating healthy foods. But some foods pack a bigger nutritional punch than others when it comes to a healthy heart. Yes, it’s 2016 and it’s the year of bone broth, kefir and maple water, to name a few, however there are certain superfoods that have become staples of heart-healthy diet that should be a daily part of your diet.

You probably have some of these in your diet already. Add in others and you’re on your way to a happy heart.

1. Blueberries. High in antioxidants, blueberries are one of the most powerful disease-fighting foods you can eat. They also contain fiber and vitamin C. They’re great plain, in a fruit salad, or topping your whole-grain cereal.

2. Oranges. Everyone knows oranges are rich in vitamin C, but did you know they also contain potassium, folate (folic acid), fiber, carotenoids and flavonoids? Carotenoids are a type of antioxidant that contain the red, orange, and yellow pigments in fruits and vegetables. Flavonoids are a type of polyphenol, which is another kind of antioxidant that helps to lower LDL (bad) cholesterol.

3. Spinach. Spinach is the most nutritious of all vegetables, packed with B vitamins,

folate, iron, lutein (a carotenoid) magnesium, potassium, calcium and fiber. And it’s so versatile; make a salad with it, steam it then add a little garlic and olive oil or chop and freeze it to mix in with pasta, chicken dishes, soups and more.

4. Swiss chard. This vegetable (a cousin to beets) comes in a variety of stalk colors with beautiful green leaves. Swiss chard is rich in potassium and magnesium that helps control blood pressure. And it also contains lutein and zeaxanthin, two hearthealthy antioxidants. Sauté with a bit of olive oil until wilted and season with herbs and pepper for a tasty treat.

5. Edamame. The fiber in these green soy beans is helpful in lowering cholesterol levels. Their protein has been shown to reduce triglyceride levels. And they also make a delicious snack when boiled.

6. Black beans and kidney beans. Like spinach, black beans and kidney beans contain B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin and omega-3 fatty acids. Add them to soups and salads for extra flavor and hearthealthy nutrients.

7. Salmon and tuna. The American Heart Association recommends eating fatty fish, such as salmon and albacore tuna, at least twice a week. These fish are abundant in polyunsaturated omega-3 fatty acids, Continued on page S5

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HEALTH MEMOS

March 3, 2016 â&#x20AC;&#x201D; NASSAU HERALD

Alzheimerâ&#x20AC;&#x2122;s care:

Plan for the road ahead

Comfort Keepers: Expanding to your community

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BY THE !LZHEIMERmS !SSOCIATION ON -ARCH

AT THE 0LAINVIEW (OLIDAY )NN 3UBJECTS SUCH AS !DVANCE $IRECTIVES -EDICAID !SSET 0ROTECTION !CCESSING 3ERVICES IN THE (OME AND .URSING (OME #ARE WILL BE DIS CUSSED !DDITIONALLY FREE ONSITE RESPITE CARE IS AVAILABLE BUT SPACES ARE LIMITED AND REQUIRE REGISTRATION 4O REGISTER FOR THE CONFERENCE OR FOR MORE INFORMATION CALL

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Electric vs. manual toothbrushes: Whatâ&#x20AC;&#x2122;s the difference?

One size does not fit all: Dr. Boâ&#x20AC;&#x2122;s Diet Center offers a custom approach to weight loss

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F YOU HAVE VISITED NUTRITIONISTS WEIGHT LOSS PROGRAMS PHYSICIANS AND OR PSY CHOLOGISTS TO TRY AND TACKLE A WEIGHT PROBLEM ONLY TO BE GIVEN CONFLICTING DIREC TIONS WITH LUKEWARM RESULTS YOUR SEARCH MAY FINALLY BE OVER !T $R "OmS $IET #EN TER THERE IS NO SINGLE PROGRAM THAT IS PER FECT FOR EVERYONE %ACH PROGRAM IS DESIGNED AND FORMULATED TO FIT EACH PATIENTmS SPECIFIC NEEDS 5TILIZING THE THREE BROAD STROKE CATEGO RIES WHICH CONTRIBUTE TO WEIGHT GAIN r -EDICAL %MOTIONAL AND .UTRITIONAL r ALLOWS THE STAFF TO BRIDGE THE MULTIPLE CON NECTIONS AND RELATIONSHIPS THAT INFLUENCE THE BODY IN REGULATING NUTRITION AND HEALTH 4HE TEAM WONmT JUST LOOK AT A NUMBER ON THE SCALE THEY LOOK AT ALL THE FACTORS THAT CONTRIBUTE TO IT 2EGARDLESS OF HOW MUCH WEIGHT ONE HAS TO LOSE THEIR TEAM OF MEDICAL DOCTORS

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Keep your ticker happily ticking with a healthy diet which help reduce risk factors for heart disease including high cholesterol, high blood pressure and high triglycerides. Omega-3 fatty acids can also help decrease inflammation that contributes to chronic disease, and they improve cognitive and behavioral function.

tect your heart. Studies suggest that oats can lower cholesterol levels and may even help prevent certain cancers.

10 8

rus, copper, folate, magnesium, manganese, fiber, omega-3 fatty acids and phytonutrients such as lignans, which may help prevent or forestall the onset of type 2 diabetes.

Research has also shown that flaxseed may decrease the risk of blood clots, stroke, and cardiac arrhythmias. Grind up flaxseed and add it to your favorite heart-healthy hot or cold cereal, muffins or bread.

To protect your heart health, you should go out of your way to eat a variety of fresh foods fruits, vegetables, nuts, whole grains, and fish. When you include these superfoods in your daily diet, you’re sure to reduce your risk of developing cardiovascular disease.

10. Flaxseed. This low-carb whole grain packs a huge nutritional punch. Flaxseed is high in vitamin B6, phospho-

8. Walnuts and almonds: If you’re counting carbs, walnuts and almonds are good additions to your diet because they contain fiber, along with omega-3 fatty acids, vitamin E, magnesium, monounsaturated and polyunsaturated fats and phytosterols, which seem to decrease blood cholesterol. Enjoy a handful of plain walnuts or almonds, or chop some up and sprinkle them on salads.

9 9. Oatmeal. This heart-healthy grain is a smart breakfast choice. Soluble fiber helps fill you up in the morning, while oatmeal’s other nutrients, including omega-3 fatty acids, magnesium, potassium, folate, niacin and calcium help pro-

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NASSAU HERALD — March 3, 2016

Continued from page S3

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HEALTH MEMO

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HETHER YOU HAVE OR HAVE NOT BEEN TREATED FOR CORONARY ARTERY DISEASE ITmS ALWAYS WISE TO FOL LOW THE ADVICE OF "ENJAMIN &RANKLIN WHO SAID

n!N OUNCE OF PREVENTION IS WORTH A POUND OF CURE o 0ILAR 3TEVENS #OHEN - $ &!## BOARD CERTIFIED CLINICAL AND NONINVASIVE CARDIOLOGIST AT 3OUTH .ASSAU #OMMUNITIES (OSPITAL STRONGLY RECOMMENDS TAKING THE FOLLOWING STEPS TO IMPROVE YOUR HEART HEALTH p 1UIT SMOKING p #ONTROL CHOLESTEROL TOTAL CHOLESTEROL SHOULD BE LESS THAN MG D, p -ONITOR YOUR BLOOD PRESSURE WHICH SHOULD BE BELOW MM (G p %AT FOODS THAT ARE LOW IN SATURATED FAT CHOLESTEROL AND TRANS FAT PARTIALLY HYDROGENATED FATS p %XERCISE MINUTES OF BRISK WALKING ON MOST DAYS OF THE WEEK IS ALL IT TAKES p 7ATCH YOUR WEIGHT NORMAL BODY MASS INDEX "-) RANG ES FROM TO KG M 3YMPTOMS OF A HEART ATTACK MAY BE VAGUE AND VARY WITH RESPECT TO GENDER AND AGE 4YPICAL SYMPTOMS MAY INCLUDE CHEST PRESSURE OR TIGHTNESS IN THE CENTER OF YOUR CHEST THAT MAY SPREAD TO YOUR LEFT ARM OR JAW SHORTNESS OF BREATH AT REST OR WITH MINIMAL EXERTION JAW PAIN OR TIN GLING BREAKING OUT IN A COLD SWEAT NAUSEA GASTROINTESTINAL PAIN OFTEN DESCRIBED AS REFLUX BURNING SENSATION THAT IS NOT RELIEVED WITH TRADITIONAL MEDICATIONS 3INCE MORE WOMEN HAVE DIED FROM CARDIOVASCULAR DISEASE IN THE 5 3 EACH YEAR THAN MEN 7HY 4HE SINGLE MOST IMPORTANT REASON IS THAT WOMEN DO NOT PRESENT WITH THE SAME SYMPTOMS AS MEN )N FACT LESS THAN PERCENT OF WOMEN HAVE CHEST PAIN AS THEIR PRESENTING SYMPTOM 7OMEN PRESENT MORE WITH SYMPTOMS OF FATIGUE NAUSEA

INDIGESTION AND SHORTNESS OF BREATH 4HIS CAUSES A CRITICAL

DELAY IN THEIR DIAGNOSIS AND TREATMENT )N THE EVENT YOU A LOVED ONE OR A FRIEND NEED EXPERT

ADVANCED POTENTIALLY LIFESAVING HEART CARE YOU NEED TO LOOK NO FURTHER THAN THE AWARD WINNING HOSPITAL RIGHT IN YOUR NEIGHBORHOOD r 3OUTH .ASSAU ! RECIPIENT OF THE 'ET 7ITH 4HE 'UIDELINESÂ&#x2020;r (EART &AILURE 'OLD 0LUS 1UALITY !CHIEVEMENT !WARD BY THE !MERICAN (EART !SSOCIATION !MERICAN #OLLEGE OF #ARDIOL OGY &OUNDATION 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH TREATS PATIENTS WITH A COMBINATION OF ADVANCED TECHNOLOGIES AND BEST CLINICAL PRACTICES AND IS EQUIPPED WITH THE LATEST ADVANCEMENTS IN CARDIAC DIGITAL IMAGING SYSTEMS 4HE CENTER PERFORMS A WIDE RANGE OF CORONARY AND PERIPHERAL INTERVENTIONAL PROCEDURES INCLUDING BALLOON

ANGIOPLASTY AND STENTING 4HE #ENTER AVERAGES A nDOOR TO BALLOON TIMEo OF APPROXIMATELY MINUTES WHICH IS MINUTES FASTER THAN THE NATIONAL STANDARD DOOR TO BALLOON TIME BENCH MARK OF MINUTES $OOR TO BALLOON TIME IS THE TIME MEASURED IN MINUTES FROM THE MOMENT THE PATIENT WALKS IN THE DOOR TO THE POINT THE ARTERY IN THE HEART IS REOPENED WITH A STENT &OR MORE INFORMATION ABOUT 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH OR TO SCHEDULE AN APPOINTMENT

PLEASE CALL 3/54( .!33!5 3OUTH .ASSAU #OMMUNITIES (OSPITAL /CEANSIDE 3/54( .!33!5

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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NASSAU HERALD â&#x20AC;&#x201D; March 3, 2016

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You surely are what you eat -KEM DCF GCVKPI JCDKVU VQ VJG EWTD Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It’s time to kick those habits to the curb and start eating right.

Here’s a guide to help you get started.

Eat Breakfast There’s no better way to start your morning — and the year — than with a healthy breakfast. “It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day,” says Jessica Crandall, RDN, CDE, AFAA. Not only that, but if you are trying to lose weight, fueling your body regularly “will help you from possibly making unhealthy decisions later in the day based on hunger,”adds Crandall.

The key to a good breakfast is balance.

Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, , oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of wholewheat toast.

Cut Back on Caffeine Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS. Keep your caffeine

intake in check by limiting regular coffee to three cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.

Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

Bring Lunch to Work How do you make bringing lunch to work easy? “Have your arsenal of food for the week. Have the right foods to put together,” says White.“By stocking up the fridge, you’re setting yourself up for success.”

White suggests preparing the week’s lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates.For example, wholegrain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup.

It doesn’t have to be a full meal. “If you’re crunched, get a snack,” says White.

Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.

Eat More Fruits and Vegetables Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish), for example will make a positive difference to your health. your plate. Crandall recommends picking one fruit or veggie you’ve never tried each time you go to the grocery store.“It’s a great way to discover new options,”she says.

Don’t let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

Cook Dinner at Home Making meals at home doesn’t have to zap the last bit of your time and energy.

The trick is to plan ahead. “If the week is cramped for you, then prepping on the weekend is a great time saver,” says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall.

Courtesy Academy of Nutrition and Dietitics.

For more information visit www.eatright.org.

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S8

Heart smarts

S9

Weight control and regular exercise are critical for keeping your heart in shape â&#x20AC;&#x201D; but the food you eat may matter just as much. With heart disease still the number one cause of death of both men and women in the United States, this is important and heartening news.

Experts say that eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80 percent.

By understanding how your food choices impact the health of your heart, you may be able to prevent or manage heart disease and high blood pressure.

Eat more: Healthy fats â&#x20AC;&#x201D; raw nuts, olive oil, fish oils, flax seeds, or avocados Nutrients â&#x20AC;&#x201D; colorful fruits and vegetable, fresh or frozen, prepared without butter Fiber â&#x20AC;&#x201D; cereals, breads, and pasta made from whole grains or legumes Omega 3 and protein â&#x20AC;&#x201D; fish and shellfish, poultry Calcium and protein â&#x20AC;&#x201D; Egg whites, egg substitutes, skim or 1 percent milk, low-fat or nonfat cheeses or yogurt

those high in sodium White or egg breads, refined pastas or rice Red meat, bacon, sausage, fried chicken Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Eat less: Trans fats â&#x20AC;&#x201D; from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat Packaged foods of any kind, especially

Cut out saturated and trans fats Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of

Itâ&#x20AC;&#x2122;s never too early for adults to start taking steps, including daily exercise, to prevent heart attack and cardiac arrest. fat raise your LDL, orâ&#x20AC;&#x153;badâ&#x20AC;?cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choicesâ&#x20AC;&#x201D;and learn how to avoid them.

Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for

example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.

Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.

Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled â&#x20AC;&#x153;reduced fat,â&#x20AC;? may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase â&#x20AC;&#x153;partially hydrogenated.â&#x20AC;? And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter.

At restaurants, ask that sauces or dressings be put on the side â&#x20AC;&#x201D; or left off altogether.

Steer clear of salt and processed foods Eating a lot of salt can contribute to Continued on page S11

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S10

HEALTH MEMOS

March 3, 2016 â&#x20AC;&#x201D; NASSAU HERALD

Cardiovascular disease and diabetes

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CCORDING TO THE !MERICAN (EART !SSOCIATION AT LEAST PERCENT OF PEOPLE AGE OR OLDER WITH DIABETES DIE FROM SOME FORM OF HEART DISEASE )F YOU OR A LOVED ONE HAS DIABETES AND NEEDS CARDI AC REHAB REHABILITATION AFTER JOINT REPLACE MENT SURGERY OR AFTER A LENGTHY HOSPITAL STAY THERE IS AN EXCITING OPPORTUNITY AVAIL ABLE TO YOU 'ARDEN #ARE #ENTER A LEADER IN REHABILI TATION AND RECOVERY IS NOW OFFERING ACCESS TO POST SUBACUTE DIABETES EDUCATION AND MONITORING 7HILE RECEIVING REHAB OR SUB ACUTE CARE PATIENTS WITH DIABETES WILL BE EVALUATED AND MEDICATIONS ADJUSTED AS NEEDED TO OPTIMIZE TREATMENT AND PROVIDE LONG TERM CONTROL 7HEN READY FOR DIS CHARGE DIABETIC PATIENTS WILL BE GIVEN EDU CATIONAL RESOURCES AND ACCESS TO DIABETES SPECIALISTS FOR FOLLOW UP AND MONITORING IN THE COMMUNITY "Y PARTNERING WITH ONE OF THE TOP PHAR MACEUTICAL COMPANIES 'ARDEN #ARE #ENTER IS ABLE TO MAKE ACCESS TO THIS EDUCATION AND MONITORING PROGRAM AVAILABLE TO DISCHARGED PATIENTS AT NO COST 4HE PROGRAM IS CURRENT LY AVAILABLE IN %NGLISH AND 3PANISH &OR MORE INFORMATION ABOUT REHAB AND HOW TO ENROLL IN THIS IMPORTANT DIABETES PROGRAM YOU CAN CONTACT THE ADMISSIONS OFFICE AT 'ARDEN #ARE #ENTER IN &RANKLIN

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

.QXG [QWT JGCTV CPF HQNNQY C JGCTV JGCNVJ[ NKHGUV[NG Continued from page S9

Heart-healthy grocery shopping Creating a heart-friendly diet starts with stocking your fridge with healthy and accessible foods. Prepare a list before you head to the store or farmerâ&#x20AC;&#x2122;s market, and leave a little time after your trip to set yourself up for success during the week.

Look at labels. While scanning the

aisles of the grocery store, look for foods displaying the American Heart Associationâ&#x20AC;&#x2122;s heart-check mark to spot hearthealthy foods. This logo means that the food has been certified to meet the American Heart Associationâ&#x20AC;&#x2122;s criteria for saturated fat and cholesterol.

Make healthy substitutions. Choose substitutions like 1 percent or skimmed milk instead of whole milk, soft margarine for butter, and lean meats like chicken and fish in place of ribs or ground meat. These substitutions can save you an entire dayâ&#x20AC;&#x2122;s worth of saturated fat.

Make foods ready-to-eat. When you make healthy food easy to grab during your busy week, youâ&#x20AC;&#x2122;re more likely to stay heart-healthy. When you come home from grocery shopping, cut up vegetables and fruits and store them in the fridge, ready for the next meal or when you are looking for a ready-to-eat snack.

Use your freezer. Make healthy eating easier by freezing heart-healthy foods in individual portions. Freeze fruits such as bananas, grapes, and orange slices to make them more fun to eat for children. Be careful with portion sizes: the recommended serving of cooked meat is about the size of a deck of cards, while a serving of pasta should be about the size of a baseball.

NASSAU HERALD â&#x20AC;&#x201D; March 3, 2016

high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a hearthealthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless â&#x20AC;&#x201D; even delicious â&#x20AC;&#x201D; ways to reduce your sodium intake.

Reduce canned or processed foods.

Much of the salt you eat comes from canned or processed foods like soups or frozen dinnersâ&#x20AC;&#x201D;even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.

Cook at home, using spices for flavor.

Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.

S11

In addition to exercise, being careful about what you eat â&#x20AC;&#x201D; and what you donâ&#x20AC;&#x2122;t eat â&#x20AC;&#x201D; can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight.

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S12

HEALTH MEMOS

March 3, 2016 â&#x20AC;&#x201D; NASSAU HERALD

Hypnosis evolves with technology

W

ITH YEARS BEHIND HER AS A #LINI CAL (YPNOTHERAPIST 4ERRY "IENER

##( BELIEVES THAT THE KEY TO A SUCCESSFUL RESULT IS KNOWING WHAT TO SAY HOW TO SAY IT AND WHICH TECHNIQUES TO APPLY ONCE A PERSON IS HYPNOTIZED 4HIS WISDOM CAN ONLY COME FROM EXTENSIVE TRAINING AND EXPERIENCE n%VERYONE PROCESSES INFORMATION DIFFERENT LY o SAID "IENER n4HERE ARE REASONS WHY A HABIT OR FEAR HAS FORMED WHICH SHOULD BE EXAMINED BEFORE EFFECTIVE TREATMENT CAN TAKE PLACE o ! THOROUGH INTAKE SESSION IS DONE FIRST 4HE NUMBER OF HYPNOSIS SESSIONS RECOM MENDED VARIES (YPNOSIS SESSIONS ARE TAILORED TO THE PERSONmS TRIGGERS AND HABITS -OTIVATION AND WILLINGNESS TO WORK WITH SUGGESTIONS ON A CONSCIOUS LEVEL ARE IMPORTANT 4RUST AND RAP PORT WITH THE HYPNOTIST IS VITAL TOO "IENER HAS RECENTLY ADDED #OMPUTERIZED #LIENT "ASED 7EIGHT ,OSS TO HER REPERTOIRE !

SOPHISTICATED COMPUTER PROGRAM IS USED TO PINPOINT PERSONALITY MENTAL PROCESSING

STRENGTHS AND WEAKNESSES #OMBINED WITH DATA GATHERED FROM THE CLIENT SHE CUSTOM DESIGNS HYPNOSIS SESSIONS TO ZERO IN ON IMPRINTS THAT NEED TO BE CHANGED 7EIGHT LOSS WORKSHOPS WHICH INCLUDE GROUP HYPNOSIS

WILL BE OFFERED IN THE FUTURE "IENERmS TRUE PASSION IS HELPING PEOPLE WITH FEARS AND PANIC (AVING EXPERIENCED PHOBIAS AND PANIC ATTACKS HERSELF WHICH WERE ULTI MATELY HEALED THROUGH HYPNOSIS HER UNDER STANDING AND EMPATHY IS PROFOUND "Y COM BINING .EURO LINGUISTIC 0ROGRAMMING .,0 TECHNIQUES WITH HYPNOSIS SHE CAN ELIMINATE OR REDUCE UNWANTED AND SOMETIMES DEVASTAT

ING ANXIETY n0EOPLE SHOULD REALIZE THEY ARENmT ALONE 0HOBIAS CAN SEEM IRRATIONAL SINCE THEY COME FROM THE SUBCONSCIOUSrTHE PART OF THE MIND THAT RESPONDS WITHOUT LOGIC -OST PEO PLE WHO HAVE NEVER EXPERIENCED A PHOBIA SIM PLY DONmT UNDERSTAND o 5NDERSTANDING HOW HYPNOSIS WORKS BEFORE TRYING IT IS ADVISED n)GNORE WHAT YOUmVE SEEN IN MOVIES OR ON STAGE ! HYPNOTIC TRANCE IS ACTUALLY A NATURAL STATE WE VISIT FREQUENTLY WHEN WEmRE ENGROSSED A MOVIE OR IF WE DAY DREAM WHILE DRIVING AND DONmT REMEMBER PASSING CERTAIN STREETS OR EXITS ! HYPNOTIST INDUCES A TRANCE TO nREFRAMEo THE SUBCON SCIOUS PART OF THE MIND ! GOOD SUBJECT IS STRONG WILLED AND INTELLIGENT 4HE PERSON BEING HYPNOTIZED NEVER LOSES CONTROL o (YP NOSIS CAN HELP WITH TRAUMA SPORTS PROCRASTI NATION SELF ESTEEM STRESS ANXIETY AND MOST HABITS !S A FORMER .EW 9ORK #ITY TEACHER "IENER IS COMFORTABLE WORKING WITH CHILDREN 3HE HOLDS NUMEROUS CERTIFICATIONS THOUGH THE !MERICAN "OARD OF (YPNOTHERAPY AND THE .ATIONAL 'UILD OF (YPNOTISTS 3HE HAS DONE SPEAKING ENGAGEMENTS AND GROUP HYPNOSIS SES SIONS FOR ORGANIZATIONS AND WELLNESS CENTERS #LIENTS ARE SEEN BY APPOINTMENT ONLY 0HONE CONSULTATIONS ARE FREE AND CONFIDENTIAL %ASY #HANGES (YPNOSIS IS LOCATED IN 6ALLEY 3TREAM #ONTACT 4ERRY "IENER ##( AT OR VISIT WWW EASYCHANGES COM 4ERRY "IENER ##( p WWW EASYCHANGES COM

Eating your way to healthy heart 2TQVGEV [QWT JGCTV HQT C NKHGVKOG QH IQQF JGCNVJ Smart eating and staying active are still the best strategies for reducing cardiovascular risk. Thatâ&#x20AC;&#x2122;s the basis of the current guidelines from the American College of Cardiology and American Heart Association. The two groups also came out with new guidelines for statin use, but somehow the effectiveness of lifestyle changes got lost.

Get to the heart of the matter with the keys to cardiovascular health, from the authors of the Tufts Health & Nutrition Letter.

1. Consume a diet that emphasizes vegetables, fruits and whole grains. Include low-fat dairy products, poultry, fish, legumes, non-tropical vegetables, oils and nuts and limit intake of sweets, sugarsweetened beverages and red meats.

2. Aim for a dietary pattern that achieves five to six percent of calories from saturated fat. For most of us, that means limiting, as much as possible, sources of animal fat such as meat and dairy.

3. Reduce percent of calories from saturated fat. Choose polyunsaturated fats such as liquid vegetable oils, monounsaturated fats and carbohydrates.

4. Reduce percent of calories from trans fat. Trans fats are found in commercialbaked goods, fried foods and processed or packaged foods.

5. Lower sodium intake. For most of us, the majority of dietary sodium doesnâ&#x20AC;&#x2122;t come from the salt shaker. It comes from salt a d d e d to p ro cessed or restaurant food. Consume no more than 2,400 mg of sodium per day.

6. Engage in aerobic physical activity. Try for three to four sessions a week, lasting on average 40 minutes per session and involving moderateto-vigorous intensity.

The bottom line is that diet and exercise really can make a difference in your cardiovascular health. Small changes can become healthy habits.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

March is recognized as National Nutrition Month

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S WE CELEBRATE .ATIONAL .UTRITION -ONTH WE CAN ALL HELP OUR FAMILIES COMMUNITY AND OURSELVES BY REMEMBERING A FEW EASY TIPS AND SWITCHES WE CAN IMPLEMENT ON THE WAY TO BETTER HEALTH -AKE HALF YOUR PLATE FRUITS AND VEGETABLES %AT A VARIETY OF VEGETABLES ESPECIALLY DARK GREEN RED AND ORANGE VEGETA BLES PLUS BEANS AND PEAS &RESH FROZEN AND CANNED VEGETA BLES ALL COUNT #HOOSE lREDUCED SODIUMm OR lNO SALT ADDEDm CANNED VEGETABLES !DD FRUIT TO MEALS AND SNACKS "UY FRUITS THAT ARE DRIED FROZEN OR CANNED IN WATER OR JUICE AS WELL AS FRESH FRUITS -AKE AT LEAST HALF YOUR GRAINS WHOLE #HOOSE PER CENT WHOLE GRAIN BREADS CEREALS CRACKERS PASTA AND BROWN RICE #HECK THE INGREDIENTS LIST ON FOOD PACKAGES TO FIND WHOLE GRAIN FOODS 3WITCH TO FAT FREE OR LOW FAT MILK &AT FREE AND LOW FAT MILK HAVE THE SAME AMOUNT OF CALCIUM AND OTHER ESSENTIAL NUTRIENTS AS WHOLE MILK BUT LESS FAT AND CALORIES )F YOU ARE LACTOSE INTOLERANT q TRY LACTOSE FREE MILK OR A CALCIUM FORTI FIED SOY BEVERAGE 6ARY YOUR PROTEIN CHOICES %AT A VARIETY OF FOODS FROM THE PROTEIN FOOD GROUP EACH WEEK SUCH AS SEAFOOD NUTS AND BEANS AS WELL AS LEAN MEAT POULTRY AND EGGS 4WICE A WEEK MAKE SEAFOOD THE PROTEIN ON YOUR PLATE +EEP MEAT AND POULTRY PORTIONS SMALL AND LEAN #UT BACK ON SODIUM AND EMPTY CALORIES FROM SOLID FATS AND ADDED SUGARS $RINK WATER INSTEAD OF SUGARY DRINKS 3ELECT FRUIT FOR DESSERT %AT SUGARY DESSERTS LESS OFTEN #HOOSE PERCENT FRUIT JUICE INSTEAD OF FRUIT FLAVORED DRINKS 2EMEMBER q ENJOY YOUR FOOD BUT EAT LESS 'ET YOUR PER SONAL DAILY CALORIE LIMIT AT WWW #HOOSE-Y0LATE GOV 0LENTY OF OTHER TERRIFIC TIPS ARE AVAILABLE ON WWW EAT

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

S13

NASSAU HERALD â&#x20AC;&#x201D; March 3, 2016

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ave your healthy New Yearâ&#x20AC;&#x2122;s habits already begun to fade? Recharge those resolutions as we get set to spring ahead this month, which is now recognized as National Nutrition Month.

Rededicate yourself to maintaining a healthy lifestyle and remember the importance of developing and following sound eating habits. â&#x20AC;&#x153;Food nourishes the body and provides necessary fuel to help you thrive and fight disease,â&#x20AC;? says registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, Kristen Gradney. â&#x20AC;&#x153;In addition to providing nourishment, food is also a source of pleasure and enjoyment. Take time to enjoy healthy foods and all the happiness they bring to your life.â&#x20AC;?

Gradney some reminders to help you on the road to wellness.

Enjoy food traditions and social experiences: There is an obvious social component to food. Whether itâ&#x20AC;&#x2122;s a nightly family dinner, a special occasion or social gathering, food often plays a central role. Enjoy the food at these gatherings while also taking time to appreciate the company around you.

Research indicates that family meals promote healthier eating and strengthens family relationships.

Appreciate foodsâ&#x20AC;&#x2122; pleasures and flavors: Take time to appreciate the flavors, textures and overall eating experience. In todayâ&#x20AC;&#x2122;s busy world, we often eat quickly and mindlessly. Instead, savor your food, eating slowly one bite at a time to focus on the different flavors and textures. Stop and take time in between bites.

Eating slowly not only allows you to enjoy your food, but it

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By taking the time to enjoy what you eat, you can develop a healthier relationship with food. also can help you eat less by giving your stomach time to tell your brain you are full.

Develop a mindful eating pattern: How, when, why and where you eat, are just as important as what you eat. Think about where you eat the majority of your meals. Do you eat lunch at your desk or dinner in front of the television?

Instead of multitasking through meals, take a few minutes out of your busy schedule to find a nice place to mindfully eat.

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BELLMORE HERALD LIFE â&#x20AC;&#x201D; March 3, 2016

good health

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South Nassau presents: TRUTH IN MEDICINE

Does a heart attack feel like an elephant is sitting on your chest?

Find the answer at wherequalitymatters.org.

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So when life happens, take comfort in knowing that you have an award-winning team of experts close to home.

One Healthy Way at Merrick Road in Oceanside.

Call 877-SOUTH-NASSAU or visit wherequalitymatters.org.

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Improving your diet one step at a time Create an eating style that can improve your health now and in the future by making small changes over time. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.

We all know that improving our diet can drastically improve overall health. Maintaining a healthy, balanced diet can reduce your risk for heart disease, reduce your risk for many types of cancer, and can help you experience a better quality of life and even live a longer life. Unfortunately, when many people think of improving their diet, they think of “going on a diet.”

They imagine something similar to a New Year’s resolution where they cut back on everything and make sweeping changes to their lifestyle. And while it is definitely a good idea to want to change your lifestyle and eating habits, most of us realize that “going on a diet,” as we tend to think about it, is really difficult and can even make us feel worse about ourselves if we fail.

Instead, those drastic, sweeping changes should be thought of as an end-goal of a healthy nutrition plan, and instead of changing everything about your diet all at once, it’s much more manageable to make small improvements along the way to help reach that end goal of a healthier diet.

Start phasing out unhealthy snacks If you look in your cupboard and your fridge — what do you see? For many of us,

there might be potato chips, soda, and maybe even some sugary treats like cookies. And while all of these things are okay to eat once in a while, the simple fact is that we tend to eat what’s convenient, and if the most convenient snacks in our home are not healthy options, it’s going to be hard to make the right nutritional choices on a day-to-day basis.

So, start taking some of those high-calorie, high-fat snack options off your grocery list and start replacing them with healthier alternatives. If it’s a crunch you crave, add some dehydrated apple crisps or your favorite veggie to your shopping list instead of chips or try making your own air-popped popcorn so you can control – and see – how much butter and salt you’re adding. If it’s a sugary drink you need, try shopping for low-calorie 100 percent juice drinks for a more nutritious option — you can even get some unsweetened carbonated water to add to your juice if it’s the bubbles you love. If you really need that sweet snack to satisfy a craving, try eating (and savoring) a mini candy bar or a piece of dark chocolate — remember that it’s okay to eat a little; just don’t let your afternoon chocolate nibble turn into a fullblown chocolate meal.

Cook more meals at home (and with healthier ingredients) We’ve all been there: you’ve had a long day (or week!) and the last thing you want

to do is cook a meal, so you swing through the drive-through, call in a pizza for delivery, or nosh on the first food you see in your kitchen.

There’s no doubt that going out to eat or getting “fast” food of any kind seems easier than cooking for yourself. But when you get convenient food, you’re almost always sacrificing good nutrition for saving time.

But how much time are you really saving? On average, one study found that a home cooked meal prepared entirely from raw ingredients takes 34 minutes of handson time and a total of approximately 52 minutes to make ready for the table. Of course, that average time can be reduced by getting things like ingredients and utensils ready ahead of time. By the time you drive to a fast food joint during rush hour, wait in line, order your food, and then drive home — did it take less than 34 minutes of your time to get your food? From the moment you call in that pizza and wait for it to get delivered, did it take less than 52 minutes of waiting around? Even if fast food may seem faster, it’s almost never substantially faster than making your own meals.

Plus, the great thing about making your own meals is that you know what’s going into them. And for every recipe you find, there are almost certainly ways to make it healthier. Use less salt or look for low-sodium ingredients. Substitute the ground beef in a dish with ground turkey. Use whole

BELLMORE HERALD LIFE — March 3, 2016

Start with small changes and see results

Every choice you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and heart disease, among other health risks. wheat flour instead of white flour. Cook up some whole grain pasta instead of regular.

Each small change and each positive decision you make as you continue to think about diet and nutrition helps build a healthier you, so start improving your diet today.

Superfoods that make a difference Keep your ticker happily ticking with a healthy diet What’s the formula for a healthy heart?

Many factors contribute to your heart health, including exercising regularly, not smoking and eating healthy foods. But some foods pack a bigger nutritional punch than others when it comes to a healthy heart. Yes, it’s 2016 and it’s the year of bone broth, kefir and maple water, to name a few, however there are certain superfoods that have become staples of heart-healthy diet that should be a daily part of your diet.

You probably have some of these in your diet already. Add in others and you’re on your way to a happy heart.

1. Blueberries. High in antioxidants, blueberries are one of the most powerful disease-fighting foods you can eat. They also contain fiber and vitamin C. They’re great plain, in a fruit salad, or topping your whole-grain cereal.

2. Oranges. Everyone knows oranges are rich in vitamin C, but did you know they also contain potassium, folate (folic acid), fiber, carotenoids and flavonoids? Carotenoids are a type of antioxidant that contain the red, orange, and yellow pigments in fruits and vegetables. Flavonoids are a type of polyphenol, which is another kind of antioxidant that helps to lower LDL (bad) cholesterol.

3. Spinach. Spinach is the most nutritious of all vegetables, packed with B vitamins, folate, iron, lutein (a carotenoid) magnesium, potassium, calcium and fiber. And it’s

so versatile; make a salad with it, steam it then add a little garlic and olive oil or chop and freeze it to mix in with pasta, chicken dishes, soups and more.

4. Swiss chard. This vegetable (a cousin to beets) comes in a variety of stalk colors with beautiful green leaves. Swiss chard is rich in potassium and magnesium that helps control blood pressure. And it also contains lutein and zeaxanthin, two hearthealthy antioxidants. Sauté with a bit of olive oil until wilted and season with herbs and pepper for a tasty treat.

5. Edamame. The fiber in these green soy beans is helpful in lowering cholesterol levels. Their protein has been shown to reduce triglyceride levels. And they also make a delicious snack when boiled.

6. Black beans and kidney beans. Like spinach, black beans and kidney beans contain B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin and omega-3 fatty acids. Add them to soups and salads for extra flavor and hearthealthy nutrients.

7. Salmon and tuna. The American Heart Association recommends eating fatty fish, such as salmon and albacore tuna, at least twice a week. These fish are abundant in polyunsaturated omega-3 fatty acids, which help reduce risk factors for heart disease including high cholesterol, high blood pressure and high triglycerides.

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HEALTH MEMOS

March 3, 2016 — BELLMORE HERALD LIFE

Alzheimer’s care:

Plan for the road ahead

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TmS IMPORTANT FOR EVERYONE TO PLAN FOR THE FUTURE BUT LEGAL PLANS ARE ESPECIAL LY IMPORTANT FOR A PERSON WITH !LZHEIMERmS DISEASE 4HE SOONER PLANNING STARTS THE MORE THE PERSON WITH DEMENTIA MAY BE ABLE TO EXPRESS THEIR WISHES FOR FUTURE CARE AND DECISIONS 4HIS ELIMINATES GUESSWORK FOR FAMILIES AND ALLOWS FOR THE PERSON WITH DEMENTIA TO DESIGNATE DECI SION MAKERS ON THEIR BEHALF 9OU CAN COMPLETE CERTAIN LEGAL DOCU MENTS WITHOUT A LAWYER BUT GETTING LEGAL ADVICE AND SERVICES FROM AN ATTORNEY WHO SPECIALIZES IN ELDER LAW CAN BE HELPFUL )F YOU ALREADY HAVE A LAWYER THEY MAY BE ABLE TO REFER YOU TO AN ATTORNEY THAT SPE CIALIZES IN ELDER LAW /THERWISE THERE ARE MANY RESOURCES AVAILABLE TO HELP YOU NAVI GATE FINANCIAL AND LEGAL PLANNING SERVICES IN YOUR COMMUNITY /NE SUCH OPPORTUNITY IS THE FREE ,EGAL AND &INANCIAL 0LANNING #ONFERENCE HOSTED

BY THE !LZHEIMERmS !SSOCIATION ON -ARCH

AT THE 0LAINVIEW (OLIDAY )NN 3UBJECTS SUCH AS !DVANCE $IRECTIVES -EDICAID !SSET 0ROTECTION !CCESSING 3ERVICES IN THE (OME AND .URSING (OME #ARE WILL BE DIS CUSSED !DDITIONALLY FREE ONSITE RESPITE CARE IS AVAILABLE BUT SPACES ARE LIMITED AND REQUIRE REGISTRATION 4O REGISTER FOR THE CONFERENCE OR FOR MORE INFORMATION CALL

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UTRI-OST IS AN EXCITING CUSTOM IZED WEIGHT LOSS AND WELLNESS PRO GRAM THAT USES CUTTING EDGE TECH NOLOGY TO HELP YOU REACH YOUR HEALTH GOALS 7E BELIEVE THAT THE MOST EFFECTIVE WAY TO LOSE FAT IS TO BALANCE HORMONES AND NEU ROTRANSMITTERS AND DETOXIFY THE BODY WHILE GETTING YOUR BODY INTO AN INCREDIBLE FAT BURNING ZONE 4HE .UTRI-OST 0ROGRAM WORKS TO FIND YOUR BODYmS SPECIFIC WEAK NESSES BALANCE THE IMBALANCES AND STRENGTHEN YOUR BODY TO REACH OPTIMAL HEALTH .O OTHER WEIGHT LOSS AND WELLNESS PROGRAM CAN COMPARE 9OU WERE CREATED WITH AN AMAZING POTENTIAL TO HEAL AND BE HEALTHY $URING THE PROGRAM YOU WILL BE LOSING UNHEALTHY FAT AND WEIGHT WHILE GAINING HEALTH AND CONFIDENCE 9OU WILL LEARN HOW TO EAT HEALTHY NATURAL FOODS INCREASE HYDRATION AND MOST IMPORTANTLY FIND OUT WHAT WORKS FOR YOUR BODY 9OU WILL BE ABLE TO FEEL GOOD WHILE LOVING HOW YOU LOOK IN THE MIRROR 9OU WILL SET THE COURSE FOR THE REST OF YOUR LIFE 4HIS PROGRAM WILL HELP YOU TRANSFORM YOUR LIFE AND HEALTH IN WAYS YOU COULD ONLY IMAGINE 4HE JOURNEY TOWARDS REACHING YOUR GOALS IS AN AMAZING PROCESS THAT WILL

IMPACT YOUR LIFE IN A BIG WAY "EST OF ALL WE ARE ARE HERE TO SUPPORT YOU EVERY STEP OF THE WAY WITH OUR COACHES AND TEAM WHO ARE MOTIVATED BY YOUR SUCCESS 4AKE A LOOK AT OUR INFORMATIVE VIDEO THAT FULLY EXPLAINS THE TECHNOLOGY BEHIND THE PROGRAM AT WWW ULTIMATEFATLOSSLI COM THEN GIVE US A CALL AT TO REGIS TER FOR A CONSULTATION AT ONE OF OUR OFFICES IN "ELLMORE OR ,ONG "EACH 7E ARE LOOKING FORWARD TO GETTING YOU ON THE PATH TO YOUR SUCCESS

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Comfort Keepers: Expanding to your community

One size does not fit all: Dr. Bo’s Diet Center offers a custom approach to weight loss

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OMFORT +EEPERS IS OWNED BY /CEANS IDE RESIDENT *UDY 'EIER #OMFORT +EEPERS IS A WORLDWIDE FRANCHISE SERVICING .ASSAU #OUNTY AND SURROUNDING AREAS )TS MAIN GOAL IS ENABLING INDEPENDENT LIVING AT HOME WITH RESPECT AND DIGNITY #OMFORT +EEPERS AIMS TO KEEP SENIORS IN THEIR OWN HOMES WHILE PROVIDING NON MEDICAL CARE AND COMPANIONSHIP !LTHOUGH ELDERS ARE THE MAIN FOCUS ALL ADULTS ARE SERVICED INCLUDING PREGNANT WOMEN 4HE MANY SERVICES PROVIDED BY #OMFORT +EEPERS INCLUDE CONVERSATION COMPANION SHIP MEAL PREPARATION LIGHT HOUSEKEEPING

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#OMFORT +EEPERS p %MAIL #+ COMFORTKEEPERS COM Health memos are supplied by advertisers and are not written by the Herald editorial staff.

F YOU HAVE VISITED NUTRITIONISTS WEIGHT LOSS PROGRAMS PHYSICIANS AND OR PSY CHOLOGISTS TO TRY AND TACKLE A WEIGHT PROBLEM ONLY TO BE GIVEN CONFLICTING DIREC TIONS WITH LUKEWARM RESULTS YOUR SEARCH MAY FINALLY BE OVER !T $R "OmS $IET #EN TER THERE IS NO SINGLE PROGRAM THAT IS PER FECT FOR EVERYONE %ACH PROGRAM IS DESIGNED AND FORMULATED TO FIT EACH PATIENTmS SPECIFIC NEEDS 5TILIZING THE THREE BROAD STROKE CATEGO RIES WHICH CONTRIBUTE TO WEIGHT GAIN r -EDICAL %MOTIONAL AND .UTRITIONAL r ALLOWS THE STAFF TO BRIDGE THE MULTIPLE CON NECTIONS AND RELATIONSHIPS THAT INFLUENCE THE BODY IN REGULATING NUTRITION AND HEALTH 4HE TEAM WONmT JUST LOOK AT A NUMBER ON THE SCALE THEY LOOK AT ALL THE FACTORS THAT CONTRIBUTE TO IT 2EGARDLESS OF HOW MUCH WEIGHT ONE HAS TO LOSE THEIR TEAM OF MEDICAL DOCTORS

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Lose 20 to 40 Pounds BELLMORE HERALD LIFE â&#x20AC;&#x201D; March 3, 2016

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Eat Breakfast Thereâ&#x20AC;&#x2122;s no better way to start your morning â&#x20AC;&#x201D; and the year â&#x20AC;&#x201D; than with a healthy breakfast. â&#x20AC;&#x153;It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day,â&#x20AC;? says Jessica Crandall, RDN, CDE, AFAA. Not only that, but if you are trying to lose weight, fueling your body regularly â&#x20AC;&#x153;will help you from possibly making unhealthy decisions later in the day based on hunger,â&#x20AC;? adds Crandall.

The key to a good breakfast is balance.

Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, , oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of wholewheat toast.

Cut Back on Caffeine Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS. Keep your caffeine intake in check by limiting regular coffee to three cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.

Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

Bring Lunch to Work How do you make bringing lunch to work easy? â&#x20AC;&#x153;Have your arsenal of food for the week.

Have the right foods to put together,â&#x20AC;? says White. â&#x20AC;&#x153;By stocking up the fridge, youâ&#x20AC;&#x2122;re setting yourself up for success.â&#x20AC;?

White suggests preparing the weekâ&#x20AC;&#x2122;s lunches over the weekend â&#x20AC;&#x201D; bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates. For example, wholegrain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup.

It doesnâ&#x20AC;&#x2122;t have to be a full meal. â&#x20AC;&#x153;If youâ&#x20AC;&#x2122;re crunched, get a snack,â&#x20AC;? says White.

Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.

Eat More Fruits and Vegetables Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Crandall recommends picking one fruit or veggie youâ&#x20AC;&#x2122;ve never tried each time you go to the grocery store.â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s a great way to discover new options,â&#x20AC;? she says.

Donâ&#x20AC;&#x2122;t let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

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The trick is to plan ahead. â&#x20AC;&#x153;If the week is cramped for you, then prepping on the weekend is a great time saver,â&#x20AC;? says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall.

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*Complete details of the NutriMost Guarantee can be seen on our website or in the ofďŹ ce upon request and prior to the sale. Results may vary based on an individualâ&#x20AC;&#x2122;s physical health, diet, personal commitment and adherence to the NutriMost program. The weight loss results described in testimonials, photos or video can vary and are not typical for every individual. Information provided is not intended to diagnose, treat, cure or prevent any disease. Doctor Supervision is provided by licensed Professionals. **Consultation cost does not include the weight loss program.

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Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? Itâ&#x20AC;&#x2122;s time to kick those habits to the curb and start eating right.

Hereâ&#x20AC;&#x2122;s a guide to help you get started.

March 3, 2016 â&#x20AC;&#x201D; BELLMORE HERALD LIFE

S6

HEALTH MEMOS HBOT, utilized in the finest hospitals, is available at only one skilled nursing facility, Park Avenue Extended Care

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

The Long Island FQHC, Inc. (Federally Qualified Health Center) provides primary health care for everyone in the neighborhood

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ENTRALLY LOCATED TO OFFER PRIMARY AND SELECT SPECIALTY CARE TO OUR RESIDEN TIAL COMMUNITIES THE &AMILY (EALTH #ENTERS ARE YOUR lMEDICAL HOMEm FOR PRE VENTATIVE CARE FOR YOU AND YOUR FAMILY %NJOY INVALUABLE PEACE OF MIND KNOWING YOU CAN NOW MAKE APPOINTMENTS TO SEE YOUR DOCTOR FOR REGULAR VISITS 7E PROVIDE ENHANCED SERVICES EXPANDED HOURS AND REDUCED PRESCRIPTION PRICING

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

S7

HEALTH MEMO

The gold standard of cardiac care is provided at South Nassau BELLMORE HERALD LIFE â&#x20AC;&#x201D; March 3, 2016

W

HETHER YOU HAVE OR HAVE NOT BEEN TREATED FOR CORONARY ARTERY DISEASE ITmS ALWAYS WISE TO FOL LOW THE ADVICE OF "ENJAMIN &RANKLIN WHO SAID

n!N OUNCE OF PREVENTION IS WORTH A POUND OF CURE o 0ILAR 3TEVENS #OHEN - $ &!## BOARD CERTIFIED CLINICAL AND NONINVASIVE CARDIOLOGIST AT 3OUTH .ASSAU #OMMUNITIES (OSPITAL STRONGLY RECOMMENDS TAKING THE FOLLOWING STEPS TO IMPROVE YOUR HEART HEALTH p 1UIT SMOKING p #ONTROL CHOLESTEROL TOTAL CHOLESTEROL SHOULD BE LESS THAN MG D, p -ONITOR YOUR BLOOD PRESSURE WHICH SHOULD BE BELOW MM (G p %AT FOODS THAT ARE LOW IN SATURATED FAT CHOLESTEROL AND TRANS FAT PARTIALLY HYDROGENATED FATS p %XERCISE MINUTES OF BRISK WALKING ON MOST DAYS OF THE WEEK IS ALL IT TAKES p 7ATCH YOUR WEIGHT NORMAL BODY MASS INDEX "-) RANG ES FROM TO KG M 3YMPTOMS OF A HEART ATTACK MAY BE VAGUE AND VARY WITH RESPECT TO GENDER AND AGE 4YPICAL SYMPTOMS MAY INCLUDE CHEST PRESSURE OR TIGHTNESS IN THE CENTER OF YOUR CHEST THAT MAY SPREAD TO YOUR LEFT ARM OR JAW SHORTNESS OF BREATH AT REST OR WITH MINIMAL EXERTION JAW PAIN OR TIN GLING BREAKING OUT IN A COLD SWEAT NAUSEA GASTROINTESTINAL PAIN OFTEN DESCRIBED AS REFLUX BURNING SENSATION THAT IS NOT RELIEVED WITH TRADITIONAL MEDICATIONS 3INCE MORE WOMEN HAVE DIED FROM CARDIOVASCULAR DISEASE IN THE 5 3 EACH YEAR THAN MEN 7HY 4HE SINGLE MOST IMPORTANT REASON IS THAT WOMEN DO NOT PRESENT WITH THE SAME SYMPTOMS AS MEN )N FACT LESS THAN PERCENT OF WOMEN HAVE CHEST PAIN AS THEIR PRESENTING SYMPTOM 7OMEN PRESENT MORE WITH SYMPTOMS OF FATIGUE NAUSEA

INDIGESTION AND SHORTNESS OF BREATH 4HIS CAUSES A CRITICAL

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ADVANCED POTENTIALLY LIFESAVING HEART CARE YOU NEED TO LOOK NO FURTHER THAN THE AWARD WINNING HOSPITAL RIGHT IN YOUR NEIGHBORHOOD r 3OUTH .ASSAU ! RECIPIENT OF THE 'ET 7ITH 4HE 'UIDELINESÂ&#x2020;r (EART &AILURE 'OLD 0LUS 1UALITY !CHIEVEMENT !WARD BY THE !MERICAN (EART !SSOCIATION !MERICAN #OLLEGE OF #ARDIOL OGY &OUNDATION 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH TREATS PATIENTS WITH A COMBINATION OF ADVANCED TECHNOLOGIES AND BEST CLINICAL PRACTICES AND IS EQUIPPED WITH THE LATEST ADVANCEMENTS IN CARDIAC DIGITAL IMAGING SYSTEMS 4HE CENTER PERFORMS A WIDE RANGE OF CORONARY AND PERIPHERAL INTERVENTIONAL PROCEDURES INCLUDING BALLOON

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PLEASE CALL 3/54( .!33!5 3OUTH .ASSAU #OMMUNITIES (OSPITAL /CEANSIDE 3/54( .!33!5

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HY P N O S I S Can Help!

Do you have a

BAD DIET?

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Tried the latest

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Terry Biener, CCH Certified Clinical Hypnotist in practice since 1992

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Heart smarts .QXG [QWT JGCTV CPF HQNNQY C JGCTV JGCNVJ[ NKHGUV[NG Weight control and regular exercise are critical for keeping your heart in shape â&#x20AC;&#x201D; but the food you eat may matter just as much. With heart disease still the number one cause of death of both men and women in the United States, this is important and heartening news.

Experts say that eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80 percent.

By understanding how your food choices impact the health of your heart, you may be able to prevent or manage heart disease and high blood pressure.

Eat more: Healthy fats â&#x20AC;&#x201D; raw nuts, olive oil, fish oils, flax seeds, or avocados Nutrients â&#x20AC;&#x201D; colorful fruits and vegetable, fresh or frozen, prepared without butter Fiber â&#x20AC;&#x201D; cereals, breads, and pasta made from whole grains or legumes Omega 3 and protein â&#x20AC;&#x201D; fish and shellfish, poultry Calcium and protein â&#x20AC;&#x201D; Egg whites, egg substitutes, skim or 1 percent milk, low-fat or nonfat cheeses or yogurt

those high in sodium White or egg breads, refined pastas or rice Red meat, bacon, sausage, fried chicken Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Eat less: Trans fats â&#x20AC;&#x201D; from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat Packaged foods of any kind, especially

Cut out saturated and trans fats Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of

Itâ&#x20AC;&#x2122;s never too early for adults to start taking steps, including daily exercise, to prevent heart attack and cardiac arrest. fat raise your LDL, orâ&#x20AC;&#x153;badâ&#x20AC;?cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choicesâ&#x20AC;&#x201D;and learn how to avoid them.

Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for

example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.

Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.

Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled â&#x20AC;&#x153;reduced fat,â&#x20AC;? may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase â&#x20AC;&#x153;partially hydrogenated.â&#x20AC;? And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter.

At restaurants, ask that sauces or dressings be put on the side â&#x20AC;&#x201D; or left off altogether.

Steer clear of salt and processed foods Eating a lot of salt can contribute to Continued on page S-9

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S8

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Heart-healthy grocery shopping Creating a heart-friendly diet starts with stocking your fridge with healthy and accessible foods. Prepare a list before you head to the store or farmerâ&#x20AC;&#x2122;s market, and leave a little time after your trip to set yourself up for success during the week.

Look at labels. While scanning the

aisles of the grocery store, look for foods displaying the American Heart Associationâ&#x20AC;&#x2122;s heart-check mark to spot hearthealthy foods. This logo means that the food has been certified to meet the American Heart Associationâ&#x20AC;&#x2122;s criteria for saturated fat and cholesterol.

Make healthy substitutions. Choose substitutions like 1 percent or skimmed milk instead of whole milk, soft margarine for butter, and lean meats like chicken and fish in place of ribs or ground meat. These substitutions can save you an entire dayâ&#x20AC;&#x2122;s worth of saturated fat.

Make foods ready-to-eat. When you make healthy food easy to grab during your busy week, youâ&#x20AC;&#x2122;re more likely to stay heart-healthy. When you come home from grocery shopping, cut up vegetables and fruits and store them in the fridge, ready for the next meal or when you are looking for a ready-to-eat snack.

Use your freezer. Make healthy eating easier by freezing heart-healthy foods in individual portions. Freeze fruits such as bananas, grapes, and orange slices to make them more fun to eat for children. Be careful with portion sizes: the recommended serving of cooked meat is about the size of a deck of cards, while a serving of pasta should be about the size of a baseball.

BELLMORE HERALD LIFE â&#x20AC;&#x201D; March 3, 2016

high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a hearthealthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless â&#x20AC;&#x201D; even delicious â&#x20AC;&#x201D; ways to reduce your sodium intake.

Reduce canned or processed foods.

Much of the salt you eat comes from canned or processed foods like soups or frozen dinnersâ&#x20AC;&#x201D;even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.

Cook at home, using spices for flavor.

Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.

S9

In addition to exercise, being careful about what you eat â&#x20AC;&#x201D; and what you donâ&#x20AC;&#x2122;t eat â&#x20AC;&#x201D; can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight.

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March 3, 2016 â&#x20AC;&#x201D; BELLMORE HERALD LIFE

S10

focusing on

body / mind / fitness

A Special Advertising Section March 3, 2016

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ave your healthy New Yearâ&#x20AC;&#x2122;s habits already begun to fade? Recharge those resolutions as we get set to spring ahead this month, which is now recognized as National Nutrition Month.

Rededicate yourself to maintaining a healthy lifestyle and remember the importance of developing and following sound eating habits. â&#x20AC;&#x153;Food nourishes the body and provides necessary fuel to help you thrive and fight disease,â&#x20AC;? says registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, Kristen Gradney. â&#x20AC;&#x153;In addition to providing nourishment, food is also a source of pleasure and enjoyment. Take time to enjoy healthy foods and all the happiness they bring to your life.â&#x20AC;?

Gradney some reminders to help you on the road to wellness.

Enjoy food traditions and social experiences: There is an obvious social component to food. Whether itâ&#x20AC;&#x2122;s a nightly family dinner, a special occasion or social gathering, food often plays a central role. Enjoy the food at these gatherings while also taking time to appreciate the company around you.

Research indicates that family meals promote healthier eating and strengthens family relationships.

Appreciate foodsâ&#x20AC;&#x2122; pleasures and flavors: Take time to appreciate the flavors, textures and overall eating experience. In todayâ&#x20AC;&#x2122;s busy world, we often eat quickly and mindlessly. Instead, savor your food, eating slowly one bite at a time to focus on the different flavors and textures. Stop and take time in between bites.

Eating slowly not only allows you to enjoy your food, but it

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By taking the time to enjoy what you eat, you can develop a healthier relationship with food. also can help you eat less by giving your stomach time to tell your brain you are full.

Develop a mindful eating pattern: How, when, why and where you eat, are just as important as what you eat. Think about where you eat the majority of your meals. Do you eat lunch at your desk or dinner in front of the television?

Instead of multitasking through meals, take a few minutes out of your busy schedule to find a nice place to mindfully eat.

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BALDWIN HERALD â&#x20AC;&#x201D; March 3, 2016

good health

S1

South Nassau presents: TRUTH IN MEDICINE

Does a heart attack feel like an elephant is sitting on your chest?

Find the answer at wherequalitymatters.org.

SOUTH NASSAUâ&#x20AC;&#x2122;S CARDIOLOGY EXPERTS HAVE THE ANSWERS. We are the only hospital on Long Island to be named a Top Performer by The Joint Commission, achieve Magnet recognition for nursing excellence, be ranked among the nationâ&#x20AC;&#x2122;s best for cancer care and to earn an â&#x20AC;&#x153;Aâ&#x20AC;? for patient safety.

So when life happens, take comfort in knowing that you have an award-winning team of experts close to home.

One Healthy Way at Merrick Road in Oceanside.

Call 877-SOUTH-NASSAU or visit wherequalitymatters.org.

March 3, 2016 â&#x20AC;&#x201D; BALDWIN HERALD

S2

S3

Improving your diet one step at a time Create an eating style that can improve your health now and in the future by making small changes over time. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.

We all know that improving our diet can drastically improve overall health. Maintaining a healthy, balanced diet can reduce your risk for heart disease, reduce your risk for many types of cancer, and can help you experience a better quality of life and even live a longer life. Unfortunately, when many people think of improving their diet, they think of “going on a diet.”

They imagine something similar to a New Year’s resolution where they cut back on everything and make sweeping changes to their lifestyle. And while it is definitely a good idea to want to change your lifestyle and eating habits, most of us realize that “going on a diet,” as we tend to think about it, is really difficult and can even make us feel worse about ourselves if we fail.

Instead, those drastic, sweeping changes should be thought of as an end-goal of a healthy nutrition plan, and instead of changing everything about your diet all at once, it’s much more manageable to make small improvements along the way to help reach that end goal of a healthier diet.

Start phasing out unhealthy snacks If you look in your cupboard and your fridge — what do you see? For many of us,

there might be potato chips, soda, and maybe even some sugary treats like cookies. And while all of these things are okay to eat once in a while, the simple fact is that we tend to eat what’s convenient, and if the most convenient snacks in our home are not healthy options, it’s going to be hard to make the right nutritional choices on a day-to-day basis.

So, start taking some of those high-calorie, high-fat snack options off your grocery list and start replacing them with healthier alternatives. If it’s a crunch you crave, add some dehydrated apple crisps or your favorite veggie to your shopping list instead of chips or try making your own air-popped popcorn so you can control – and see – how much butter and salt you’re adding. If it’s a sugary drink you need, try shopping for low-calorie 100 percent juice drinks for a more nutritious option — you can even get some unsweetened carbonated water to add to your juice if it’s the bubbles you love. If you really need that sweet snack to satisfy a craving, try eating (and savoring) a mini candy bar or a piece of dark chocolate — remember that it’s okay to eat a little; just don’t let your afternoon chocolate nibble turn into a fullblown chocolate meal.

Cook more meals at home (and with healthier ingredients) We’ve all been there: you’ve had a long day (or week!) and the last thing you want

to do is cook a meal, so you swing through the drive-through, call in a pizza for delivery, or nosh on the first food you see in your kitchen.

There’s no doubt that going out to eat or getting “fast” food of any kind seems easier than cooking for yourself. But when you get convenient food, you’re almost always sacrificing good nutrition for saving time.

But how much time are you really saving? On average, one study found that a home cooked meal prepared entirely from raw ingredients takes 34 minutes of handson time and a total of approximately 52 minutes to make ready for the table. Of course, that average time can be reduced by getting things like ingredients and utensils ready ahead of time. By the time you drive to a fast food joint during rush hour, wait in line, order your food, and then drive home — did it take less than 34 minutes of your time to get your food? From the moment you call in that pizza and wait for it to get delivered, did it take less than 52 minutes of waiting around? Even if fast food may seem faster, it’s almost never substantially faster than making your own meals.

Plus, the great thing about making your own meals is that you know what’s going into them. And for every recipe you find, there are almost certainly ways to make it healthier. Use less salt or look for low-sodium ingredients. Substitute the ground beef in a dish with ground turkey. Use whole

BALDWIN HERALD — March 3, 2016

Start with small changes and see results

Every choice you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and heart disease, among other health risks. wheat flour instead of white flour. Cook up some whole grain pasta instead of regular.

Each small change and each positive decision you make as you continue to think about diet and nutrition helps build a healthier you, so start improving your diet today.

Superfoods that make a difference Keep your ticker happily ticking with a healthy diet What’s the formula for a healthy heart?

Many factors contribute to your heart health, including exercising regularly, not smoking and eating healthy foods. But some foods pack a bigger nutritional punch than others when it comes to a healthy heart. Yes, it’s 2016 and it’s the year of bone broth, kefir and maple water, to name a few, however there are certain superfoods that have become staples of heart-healthy diet that should be a daily part of your diet.

You probably have some of these in your diet already. Add in others and you’re on your way to a happy heart.

1. Blueberries. High in antioxidants, blueberries are one of the most powerful disease-fighting foods you can eat. They also contain fiber and vitamin C. They’re great plain, in a fruit salad, or topping your whole-grain cereal.

2. Oranges. Everyone knows oranges are rich in vitamin C, but did you know they also contain potassium, folate (folic acid), fiber, carotenoids and flavonoids? Carotenoids are a type of antioxidant that contain the red, orange, and yellow pigments in fruits and vegetables. Flavonoids are a type of polyphenol, which is another kind of antioxidant that helps to lower LDL (bad) cholesterol.

3. Spinach. Spinach is the most nutritious of all vegetables, packed with B vitamins, folate, iron, lutein (a carotenoid) magnesium, potassium, calcium and fiber. And it’s

so versatile; make a salad with it, steam it then add a little garlic and olive oil or chop and freeze it to mix in with pasta, chicken dishes, soups and more.

4. Swiss chard. This vegetable (a cousin to beets) comes in a variety of stalk colors with beautiful green leaves. Swiss chard is rich in potassium and magnesium that helps control blood pressure. And it also contains lutein and zeaxanthin, two hearthealthy antioxidants. Sauté with a bit of olive oil until wilted and season with herbs and pepper for a tasty treat.

5. Edamame. The fiber in these green soy beans is helpful in lowering cholesterol levels. Their protein has been shown to reduce triglyceride levels. And they also make a delicious snack when boiled.

6. Black beans and kidney beans. Like spinach, black beans and kidney beans contain B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin and omega-3 fatty acids. Add them to soups and salads for extra flavor and hearthealthy nutrients.

7. Salmon and tuna. The American Heart Association recommends eating fatty fish, such as salmon and albacore tuna, at least twice a week. These fish are abundant in polyunsaturated omega-3 fatty acids, which help reduce risk factors for heart disease including high cholesterol, high blood pressure and high triglycerides.

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HEALTH MEMOS

March 3, 2016 â&#x20AC;&#x201D; BALDWIN HERALD

Alzheimerâ&#x20AC;&#x2122;s care:

Plan for the road ahead

Comfort Keepers: Expanding to your community

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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One size does not fit all: Dr. Boâ&#x20AC;&#x2122;s Diet Center offers a custom approach to weight loss

Oceanside Care Center is ready for another 50 years of supporting the community

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CEANSIDE #ARE #ENTER HAS BEEN PROUDLY SERVING THE COMMUNITY OF /CEANSIDE FOR OVER YEARS /## IS A PREMIER BED SKILLED NURSING AND REHABILITATION CARE CENTER PROVIDING HIGH QUALITY CARE TO EACH RESIDENT ACCORDING TO HIS OR HER NEED /CEANSIDE #ARE #ENTER HAS REVAMPED ITS BUILDING NEWLY RENOVATED OUR ROOMS AND REJUVENATED ITS IMAGE "ESIDES THE NEW EXCITING AESTHETIC DEVELOPMENTS /## HAS A BRAND NEW WEBSITE WITH VISITORS ABLE TO TAKE A STUNNING VIDEO TOUR OF THE HOME /CEANSIDE #ARE #ENTER HAS ALSO GREATLY EXPANDED ITS ONLINE PRESENCE AND SOCIAL MEDIA EFFORTS /CEANSIDE #ARE #ENTER PROVIDES TOP NOTCH SHORT TERM REHAB AND LONG TERM CARE TO ITS RESIDENTS CONSISTING OF PHYSICAL OCCU PATIONAL AND SPEECH THERAPY /## IS KNOWN FOR ITS FIRST RATE STROKE REHAB PROGRAM WHICH UTILIZES UNIQUE 3AEBO &LEX REHAB TECHNOLOGY THAT IS THE ONLY ONE OF ITS KIND IN .ASSAU #OUNTY /## ALSO HAS A RENOWNED !LZHEIMERmS $EMENTIA PROGRAM AND AN EXCELLENT HOSPICE PROGRAM /THER SPECIALTY CARE SERVICES INCLUDE CARDIOLOGY DENTISTRY

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Heart smarts

S5

Weight control and regular exercise are critical for keeping your heart in shape â&#x20AC;&#x201D; but the food you eat may matter just as much. With heart disease still the number one cause of death of both men and women in the United States, this is important and heartening news.

Experts say that eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80 percent.

By understanding how your food choices impact the health of your heart, you may be able to prevent or manage heart disease and high blood pressure.

Eat more: Healthy fats â&#x20AC;&#x201D; raw nuts, olive oil, fish oils, flax seeds, or avocados Nutrients â&#x20AC;&#x201D; colorful fruits and vegetable, fresh or frozen, prepared without butter Fiber â&#x20AC;&#x201D; cereals, breads, and pasta made from whole grains or legumes Omega 3 and protein â&#x20AC;&#x201D; fish and shellfish, poultry Calcium and protein â&#x20AC;&#x201D; Egg whites, egg substitutes, skim or 1 percent milk, low-fat or nonfat cheeses or yogurt

those high in sodium White or egg breads, refined pastas or rice Red meat, bacon, sausage, fried chicken Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Eat less: Trans fats â&#x20AC;&#x201D; from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat Packaged foods of any kind, especially

Cut out saturated and trans fats Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of

Itâ&#x20AC;&#x2122;s never too early for adults to start taking steps, including daily exercise, to prevent heart attack and cardiac arrest. fat raise your LDL, or â&#x20AC;&#x153;badâ&#x20AC;? cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choicesâ&#x20AC;&#x201D;and learn how to avoid them.

Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for

example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.

Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.

Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled â&#x20AC;&#x153;reduced fat,â&#x20AC;? may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase â&#x20AC;&#x153;partially hydrogenated.â&#x20AC;? And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter.

At restaurants, ask that sauces or dressings be put on the side â&#x20AC;&#x201D; or left off altogether.

Steer clear of salt and processed foods Eating a lot of salt can contribute to Continued on page S-7

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The enhanced radiology and imaging services at Mercy include PET/CT scanning, MRI, sonography, bone density and low dose radiation 64-slice CTsâ&#x20AC;&#x201D;all faster and safer imaging. Best of all, convenient day, evening and weekend appointments are available.

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BALDWIN HERALD â&#x20AC;&#x201D; March 3, 2016

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March 3, 2016 â&#x20AC;&#x201D; BALDWIN HERALD

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HEALTH MEMOS HBOT, utilized in the finest hospitals, is available at only one skilled nursing facility, Park Avenue Extended Care

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Hypnosis evolves with technology

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

The Long Island FQHC, Inc. (Federally Qualified Health Center) provides primary health care for everyone in the neighborhood

Convenient, comprehensive radiology and imaging services at Mercy Medical Center

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

S7

Lose 20 to 40 Pounds BALDWIN HERALD â&#x20AC;&#x201D; March 3, 2016

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In addition to exercise, being careful about what you eat â&#x20AC;&#x201D; and what you donâ&#x20AC;&#x2122;t eat â&#x20AC;&#x201D; can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight.

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Heart-healthy grocery shopping Creating a heart-friendly diet starts with stocking your fridge with healthy and accessible foods. Prepare a list before you head to the store or farmerâ&#x20AC;&#x2122;s market, and leave a little time after your trip to set yourself up for suc-

cess during the week.

Look at labels. While scanning the aisles of the grocery store, look for foods displaying the American Heart Associationâ&#x20AC;&#x2122;s heart-check mark to spot hearthealthy foods. This logo means that the food has been certified to meet the American Heart Associationâ&#x20AC;&#x2122;s criteria for saturated fat and cholesterol.

Make healthy substitutions. Choose substitutions like 1 percent or skimmed milk instead of whole milk, soft margarine for butter, and lean meats like chicken and fish in place of ribs or ground meat. These substitutions can save you an entire dayâ&#x20AC;&#x2122;s worth of saturated fat.

Make foods ready-to-eat. When you make healthy food easy to grab during your busy week, youâ&#x20AC;&#x2122;re more likely to stay heart-healthy. When you come home from grocery shopping, cut up vegetables and fruits and store them in the fridge, ready for the next meal or when you are looking for a ready-to-eat snack.

Use your freezer. Make healthy eating easier by freezing heart-healthy foods in individual portions. Freeze fruits such as bananas, grapes, and orange slices to make them more fun to eat for children. Be careful with portion sizes: the recommended serving of cooked meat is about the size of a deck of cards, while a serving of pasta should be about the size of a baseball.

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Continued from page S-5

high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a hearthealthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless â&#x20AC;&#x201D; even delicious â&#x20AC;&#x201D; ways to reduce your sodium intake.

Reduce canned or processed foods.

Much of the salt you eat comes from canned or processed foods like soups or frozen dinnersâ&#x20AC;&#x201D;even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.

Cook at home, using spices for flavor.

Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.

*Complete details of the NutriMost Guarantee can be seen on our website or in the ofďŹ ce upon request and prior to the sale. Results may vary based on an individualâ&#x20AC;&#x2122;s physical health, diet, personal commitment and adherence to the NutriMost program. The weight loss results described in testimonials, photos or video can vary and are not typical for every individual. Information provided is not intended to diagnose, treat, cure or prevent any disease. Doctor Supervision is provided by licensed Professionals. **Consultation cost does not include the weight loss program.

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HEALTH MEMO

W

HETHER YOU HAVE OR HAVE NOT BEEN TREATED FOR CORONARY ARTERY DISEASE ITmS ALWAYS WISE TO FOL LOW THE ADVICE OF "ENJAMIN &RANKLIN WHO SAID

n!N OUNCE OF PREVENTION IS WORTH A POUND OF CURE o 0ILAR 3TEVENS #OHEN - $ &!## BOARD CERTIFIED CLINICAL AND NONINVASIVE CARDIOLOGIST AT 3OUTH .ASSAU #OMMUNITIES (OSPITAL STRONGLY RECOMMENDS TAKING THE FOLLOWING STEPS TO IMPROVE YOUR HEART HEALTH p 1UIT SMOKING p #ONTROL CHOLESTEROL TOTAL CHOLESTEROL SHOULD BE LESS THAN MG D, p -ONITOR YOUR BLOOD PRESSURE WHICH SHOULD BE BELOW MM (G p %AT FOODS THAT ARE LOW IN SATURATED FAT CHOLESTEROL AND TRANS FAT PARTIALLY HYDROGENATED FATS p %XERCISE MINUTES OF BRISK WALKING ON MOST DAYS OF THE WEEK IS ALL IT TAKES p 7ATCH YOUR WEIGHT NORMAL BODY MASS INDEX "-) RANG ES FROM TO KG M 3YMPTOMS OF A HEART ATTACK MAY BE VAGUE AND VARY WITH RESPECT TO GENDER AND AGE 4YPICAL SYMPTOMS MAY INCLUDE CHEST PRESSURE OR TIGHTNESS IN THE CENTER OF YOUR CHEST THAT MAY SPREAD TO YOUR LEFT ARM OR JAW SHORTNESS OF BREATH AT REST OR WITH MINIMAL EXERTION JAW PAIN OR TIN GLING BREAKING OUT IN A COLD SWEAT NAUSEA GASTROINTESTINAL PAIN OFTEN DESCRIBED AS REFLUX BURNING SENSATION THAT IS NOT RELIEVED WITH TRADITIONAL MEDICATIONS 3INCE MORE WOMEN HAVE DIED FROM CARDIOVASCULAR DISEASE IN THE 5 3 EACH YEAR THAN MEN 7HY 4HE SINGLE MOST IMPORTANT REASON IS THAT WOMEN DO NOT PRESENT WITH THE SAME SYMPTOMS AS MEN )N FACT LESS THAN PERCENT OF WOMEN HAVE CHEST PAIN AS THEIR PRESENTING SYMPTOM 7OMEN PRESENT MORE WITH SYMPTOMS OF FATIGUE NAUSEA

INDIGESTION AND SHORTNESS OF BREATH 4HIS CAUSES A CRITICAL

DELAY IN THEIR DIAGNOSIS AND TREATMENT )N THE EVENT YOU A LOVED ONE OR A FRIEND NEED EXPERT

ADVANCED POTENTIALLY LIFESAVING HEART CARE YOU NEED TO LOOK NO FURTHER THAN THE AWARD WINNING HOSPITAL RIGHT IN YOUR NEIGHBORHOOD r 3OUTH .ASSAU ! RECIPIENT OF THE 'ET 7ITH 4HE 'UIDELINESÂ&#x2020;r (EART &AILURE 'OLD 0LUS 1UALITY !CHIEVEMENT !WARD BY THE !MERICAN (EART !SSOCIATION !MERICAN #OLLEGE OF #ARDIOL OGY &OUNDATION 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH TREATS PATIENTS WITH A COMBINATION OF ADVANCED TECHNOLOGIES AND BEST CLINICAL PRACTICES AND IS EQUIPPED WITH THE LATEST ADVANCEMENTS IN CARDIAC DIGITAL IMAGING SYSTEMS 4HE CENTER PERFORMS A WIDE RANGE OF CORONARY AND PERIPHERAL INTERVENTIONAL PROCEDURES INCLUDING BALLOON

ANGIOPLASTY AND STENTING 4HE #ENTER AVERAGES A nDOOR TO BALLOON TIMEo OF APPROXIMATELY MINUTES WHICH IS MINUTES FASTER THAN THE NATIONAL STANDARD DOOR TO BALLOON TIME BENCH MARK OF MINUTES $OOR TO BALLOON TIME IS THE TIME MEASURED IN MINUTES FROM THE MOMENT THE PATIENT WALKS IN THE DOOR TO THE POINT THE ARTERY IN THE HEART IS REOPENED WITH A STENT &OR MORE INFORMATION ABOUT 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH OR TO SCHEDULE AN APPOINTMENT

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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You surely are what you eat -KEM DCF GCVKPI JCDKVU VQ VJG EWTD Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It’s time to kick those habits to the curb and start eating right.

Here’s a guide to help you get started.

Eat Breakfast There’s no better way to start your morning — and the year — than with a healthy breakfast. “It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day,” says Jessica Crandall, RDN, CDE, AFAA. Not only that, but if you are trying to lose weight, fueling your body regularly “will help you from possibly making unhealthy decisions later in the day based on hunger,”adds Crandall.

The key to a good breakfast is balance.

Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, , oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of wholewheat toast.

Cut Back on Caffeine Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS. Keep your caffeine

intake in check by limiting regular coffee to three cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.

Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

Bring Lunch to Work How do you make bringing lunch to work easy? “Have your arsenal of food for the week. Have the right foods to put together,” says White.“By stocking up the fridge, you’re setting yourself up for success.”

White suggests preparing the week’s lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates.For example, wholegrain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup.

It doesn’t have to be a full meal. “If you’re crunched, get a snack,” says White.

Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.

Eat More Fruits and Vegetables Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish), for example will make a positive difference to your health. your plate. Crandall recommends picking one fruit or veggie you’ve never tried each time you go to the grocery store.“It’s a great way to discover new options,”she says.

Don’t let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

Cook Dinner at Home Making meals at home doesn’t have to zap the last bit of your time and energy.

The trick is to plan ahead. “If the week is cramped for you, then prepping on the weekend is a great time saver,” says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall.

Courtesy Academy of Nutrition and Dietitics.

For more information visit www.eatright.org.

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