Your health west 03 08 2018 by Richner Communications, Inc

focusing on

Your HEALTH

Nutrition and Heart Health

March 8, 2018

body / mind / fitness

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N O I T DIC

Get to the heart of the matter with the right food choices 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. Are superfoods really “super”? The truth, according to nutrition expert Penny KrisEtherton, Ph.D., RD, is that many so-called “super” foods are good for your heart and your overall health when incorporated into a heart-healthy diet that’s balanced in lean protein, whole grains, fruits, vegetables and lowfat milk and dairy products. This diet also should include nuts, seeds and legumes, fish and liquid vegetable oil. Here are foods you should include in your diet to boost your heart health. You probably have many of these in your diet already. Add in others and you’re on your way to a happy heart. Check this handy list to make sure you’re on the right track.

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Blueberries. High in antioxidants, blueberries are one of the most powerful diseasefighting 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.

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.

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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.

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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 heart-healthy antioxidants. Sauté with a bit of olive oil until wilted and season with herbs and pepper for a tasty treat.

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.

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 heart-healthy nutrients.

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. Omega-3 fatty acids can also help decrease inflammation that contributes to chronic disease, and they improve cognitive and behavioral function.

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.

Oatmeal. This heart-healthy grain is a smart breakfast choice. Soluble fiber helps fill Continued on page S-9

Recharge those resolutions

Savor the flavor of a lifetime of health

Eat More Plants Sounds pretty simple, right? That’s because it actually is. When you choose to eat more plants at each meal, you crowd out the unhealthier foods like dairy, meat, eggs, processed foods, fast food, pre-made meals and stuff that really provides your body with nothing but inflammatory, dense sources of calories. Remember, calories equal energy. Your body needs calories to provide you with energy, so be sure you choose quality calories versus just focusing on the number of calories a food has. A 400-500 calorie meal made from plants like leafy greens, vegetables, fruit, whole grains, nuts and seeds is going to be more usable for your body than 400-500 calories from a medium fast food French fry and some ketchup or a small measly cheeseburger. Even simpler foods like yogurt, cottage cheese, steak and fish all have way more calories per item than plants do, which means you have to eat more of them to stay full. They also don’t improve your energy the same way either. Plants contain fiber, vitamins, minerals, and antioxidants that don’t just keep you full and healthy, but also satisfy your cells’ needs for quality nutrients they can put to use to fuel your metabo-

Publishers ClIffoRd RIChneR StuaRt RIChneR Executive Editor SCott BRInton

March 8, 2018

Have your healthy New Year’s habits already gone off course? Recharge and refocus as we get set to spring ahead this month, also known these days as National Nutrition Month. Now is the time to reevaluate your health goals. Those we made in January for the New Year may have taken a backseat to busy schedules, or we’ve slipped back into unhealthy food ruts for comfort or due to stress or the winter doldrums. Junk food, fast food, and red meat are all things most people realize they should avoid, but avoiding certain foods isn’t the only key to staying healthy. It’s more important to focus on your health as a whole, and how making smart health choices in several areas of your life can provide multiple benefits for the long haul. Everyone deals with schedules, jobs, social lives and other things that some people believe don’t allow them the time to live their healthiest life. But the belief that we don’t have time for health is simply not valid; everyone can live a healthy life when they break it down meal by meal, day by day, choice by choice.

A heart-healthy diet can reduce your risk of heart disease or stroke by 80 percent, according to the American Heart Association. Improving your diet is an important step toward preventing heart disease. The food you eat can be just as critical for your heart as controlling your weight and exercising.

Be a mindful eater. By taking the time to enjoy what you eat, you can develop a healthier relationship with food.

lism better. Plants are also less inflammatory to the body, which helps prevent disease that can slow your body down. Be Label Smart Generally speaking, if an item has a label on it with more than five ingredients, you probably shouldn’t be eating it, nutritionists advise. The healthiest choice foods contain one ingredient or no label at all. For instance, fruits, vegetables, leafy greens, nuts, seeds, beans and legumes are all single food options that your body can use much better than a processed protein bar with 10 or more ingredients. Added sugars, fillers and preservatives, emulsifiers, and many animal-based ingredients can all make their way into foods that aren’t necessarily easy to spot. When you choose simple labels, you’re naturally choosing healthier foods. Get Enough Sleep Busy schedules, nights out and stress can all keep you from getting the rest you need, but this comes with a huge price. Research has shown that even just 30 minutes less of sleep one or two nights a week can lead to weight gain, changes in insulin levels, and prevent quality mental focus the next day. Over time it can even lead to heart disease, type 2 diabetes and obesity. To keep your digestive organs, hormones, and your brain working like they should, your body has to have a reset. Think of sleeping just like working out — it works around the clock for you to improve

Section Editor KaRen Bloom Editorial Designer Cover Design JeffRey a. negRIn

all other areas of your life. Put it in your calendar just like you would a meeting and make it happen. Eat a Fiber-Rich Breakfast Most people know they should eat breakfast, — no news flash there — but what many people don’t consider is the importance of a fiberpacked breakfast. A piece of fruit is nice in the morning, but it’s not going to do much for you an hour later. Your body needs a good bit of calories, ample amounts of fiber, and a little protein to get it going and to keep you full. Fiber takes a longer time to digest and also stabilizes your blood sugar. If you have a hard time adjusting to more fiber, start out slow but make it a point to increase it daily. A green smoothie, oatmeal, or some fruit chopped into a bowl with some coconut yogurt, flax, chia seeds, and pumpkin seeds are all great options that might be easier on your stomach than large amounts of something harsher like wheat bran cereal. Increase your fiber a little each day and you’ll likely notice you feel more full during the morning while also having less severe blood sugar drops the rest of the day. This can keep your insulin levels healthy to prevent sugar binges or extreme fatigue. Fiber-filled breakfasts can even improve your weight since they change the way your metabolism functions over the course of the day. n

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Eating your way to healthy heart Make changes your heart and taste buds - will love Smart eating and staying active are still the best strategies for reducing cardiovascular risk. That’s the basis of the current guidelines from the American College of Cardiology and the American Heart Association. The two groups also came out with new guidelines for statin use, but somehow the effectiveness of lifestyle changes got lost, according to the authors of the Tufts Health & Nutrition Letter. Get to the heart of the matter with the keys to cardiovascular health. Consume a diet that emphasizes vegetables, fruits and whole grains. Also include low-fat dairy products, poultry, fish, legumes, non-tropical vegetables, oils and nuts and limit intake of sweets, sugar-sweetened beverages and red meats. 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. Reduce percent of calories from saturated fat. Choose polyunsaturated fats such as liquid vegetable oils, monounsaturated fats and carbohydrates. Reduce percent of calories from trans fat. Trans fats are found in commercialbaked goods, fried foods and processed or packaged foods. Lower sodium intake. For most of us, the majority of dietary sodium doesn’t come from the salt shaker. It comes from salt added to processed or restaurant food. Consume no more than 2,400 mg of sodium per day. Aim for more whole grain oats. When making food choices, look for whole grain oats or whole grain oat cereal that contains beta glucan, like Cheerios. Beta glucan is a natural soluble fiber found in oats that helps reduce bad cholesterol. To reduce the risk of heart disease, you need three grams of soluble fiber daily from whole grain oat foods as part of a diet low in saturated fat and cholesterol. Try healthy swaps. Healthier options are out there, so make the switch. For instance, instead of full fat mayonnaise, spread smashed avocado on your sandwich, which is high in healthy fats that help your heart. Also, when eating out, don’t be afraid to ask your server for healthier preparation methods, like steamed and broiled instead of fried, or ingredient substitutes like whole grain pasta. Engage in aerobic physical activity. Try for three to four sessions a week, lasting on average 40 minutes per session and involving moderate-to-vigorous intensity. Have a list. Keep a running list of health to-dos, such as regular cholesterol and blood pressure screenings, as well as questions for your physician. Find out and jot down foods you can eat to lower cholesterol and other ways to take care of your heart. The bottom line is that diet and exercise really can make a difference in your cardiovascular health. Small changes can become healthy habits.n

Keep that ticker ticking Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits. Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don’t always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes. Once you get going, you may find that change isn’t so hard. This approach may take longer, but it could also motivate you to make some big changes. Here are small steps to get you on the road to better health. Take a 10-minute walk. If you don’t exercise at all, a brief walk is a great way to start. If you do, it’s a good way to add more exercise to your day. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorieladen latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease. n

Caring for your heart through a healthy diet and regular physical activity is the secret weapon to preventing heart disease. While many may assume that popping a few pills that your healthcare provider prescribed is enough to quell symptoms or prevent a heart attack, the real preventative power lies with real changes to your lifestyle, which can reduce the risk for heart disease by as much as 80 percent.

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“My flu-like symptoms turned out to be a heart attack.” NAME: HEIDI F. AGE: 60 HOMETOWN: Woodmere, NY CONDITION: Cardiac arrest PROCEDURE: Implantable cardioverter defibrillator (ICD) LIFE BEFORE HEART ATTACK: I was getting ready for my grandson’s birthday, when all of a sudden I became weak. I thought I was coming down with the flu. Before going to sleep, I called my son and told him that something didn’t feel right. We took no chances and called 911. The paramedics arrived and within minutes, I was in cardiac arrest. LIFE AFTER HEART ATTACK: I woke up a few days later and after many tests the doctors determined that the upper part of my heart wasn’t sending signals to the bottom part to pump blood, and that’s why my heart stopped. I was fitted with an ICD to treat my irregular heartbeat. After the procedure, I’m back to normal, I’m energetic, and I feel great. WHY CHOOSE SOUTH NASSAU? The entire cardiac team was amazing. No amount of words will ever help me express how thankful I am. They’re my heroes. They’re my angels.

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March 8, 2018

Staying heart healthy with your Medicare Advantage Plan

eart disease is the leading cause of death for both men and women in the US, according to the American Heart Association (AHA), killing an estimated 630,000 Americans each year. We hear these surprising statistics repeatedly, but joining a Medicare Advantage Plan gives you access to various health benefits, so you don’t have to become another statistic. Here are a few ways you can stay heart healthy by taking advantage of some prime benefits and covered services with your Medicare Advantage Plan. Preventative Services. Your risk for developing heart disease increases if you are; a woman age 55 or older, a man age 45 or older have a family history of heart disease. While you can’t control your age or family history, you can take preventive actions. Many plans cover preventative services such as screenings, immunizations and annual wellness visits. These services help you identify and treat health issues early. Identifying risk factors, unhealthy lifestyle habits, getting recommended screenings and vaccinations, are all part of ongoing heart healthy prevention and management. Speak with your doctor about blood cholesterol and triglyceride level screenings. Disease Management Programs. Many Medicare plans have disease management programs that aim to help you learning to manage chronic conditions like diabetes or high blood pressure. Participating in a disease management pro-

Having a dedicated person to help you navigate all of these services gives you easier access to all your benefits, so you can focus on staying healthy. Care Navigators or Care Managers can help you stay on track with your health goals and assist with things such as medication management, care planning, routine screenings and preventative services. Care Navigators or Care Managers are here to support and encourage a healthy heart. Call your Medicare Advantage plan to learn more and take advantage of benefits and covered services to help keep you heart healthy. AgeWell New York offers Medicare Advantage Prescription Drug Plans and Managed Long Term Care Plans serving communities in the New York Metropolitan area including Westchester, Bronx, Manhattan, Queens, Brooklyn, Nassau, and Suffolk counties. Call today for eligibility and enrollment at 866-586-8044 or agewellnewyork.com.

gram gives you access to information about exercise, medicine, diet, and other treatment options, that will help you lower your risk for heart disease and to improve your overall quality of life. Fitness Programs. Fitness programs and access to gym memberships promotes a healthy lifestyle while helping you stay active. These programs may include access to fitness equipment,

gym memberships, group exercise classes and more, at no additional cost. The American Heart Association notes that regular exercise leads to heart-healthy habits and can prevent conditions like obesity, high blood pressure, and poor cholesterol levels, which can lead to heart attack and stroke. Access to a Care Navigator or Care Manager.

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Eat this, not that

Find your path to improved nutrition

Fats

Not all fats are created equal For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn’t make us healthier, probably because we cut back on healthy fats as well as harmful ones. You may wonder isn’t fat bad for you, but your body needs some fat from food. It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For longterm health, some fats are better than others. While saturated and trans fats are bad for you, monounsaturated fats and polyunsaturated fats can actually be good for you. How as that possible? “Monounsaturated and polyunsaturated fats are healthy fats because they do not raise the “bad” LDL cholesterol in your body and may actually help raise your “good” HDL cholesterol,” says Dr. Rachel Johnson, Robert L. Bickford Jr. Green and Gold Professor of Nutrition at the University of Vermont. “They also seem to have an anti-inflammatory affect and studies have shown that people who have that diets rich in these types of fats have lower rates of heart disease and diabetes.” Foods containing good fats Interested in starting a diet that is rich in healthy fats? If so, head to the grocery store and stock up on vegetable oils. This can include everything from olive oil and canola oil to peanut oil and

sesame oil. Monounsaturated fats are found in these oils as well as avocados, olives and various types of nuts, including almonds and peanuts. Eating fish, of course, is an excellent way to incorporate polyunsaturated fats into your diet. Fatty fish like salmon, mackerel, trout and tuna are excellent options and also are high in Omega-3 fatty acids—known to help with inflammation. Managing intake of good fats How often should a person consume healthy fats? “Every day,” says Johnson. “Just be careful about calories. Foods with healthy fats can be high in calories.” Dr. Judith Wylie-Rosett, professor of epidemiology and population health at the Albert Einstein College of Medicine, concurs. “The problem with good fats is that it is easy to consume too many calories,” she says. “For example, if you have a child that is very active and lean, nuts are a wonderful snack. But if you have someone who is overweight, they may get too many calories going out to eat and munching on nuts at the dinner table.” The American Heart Association recommends people eat foods with monounsaturated fats and polyunsaturated fats instead of saturated and trans fats. Aim for healthy fats to not exceed 35 percent of your total daily calories, according to the AHA. To control portions, try just a handful of nuts or olives for a snack. n Courtesy American Heart Association

Cherries for your health: Cherries are a great choice, whether fresh or dried. They are rich in fiber and vitamin C, and are associated with heart health and reducing the risk of cancer. Cherries also are rich in melatonin, which may help with sleep! Fresh or frozen: Frozen fruits and vegetables are just as nutritious as fresh. Toss carrots, broccoli, or corn into canned soup, or make a fruit smoothie for a quick, delicious breakfast. Fiber for digestive health: Eating a variety of fruits and vegetables gives you fiber that keeps your digestive tract healthy and helps protect against diseases such as diverticulosis. The benefits of blue and purple: All fruits and vegetables from the blue and purple color family contain flavonoids, the most Continued on page S-8

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It can be hard to change your eating habits. It helps if you focus on small changes. Try to set realistic goals. They could be making some of the small diet changes listed above or walking daily. Above all, make nutrition a family affair. Read on for some healthy and helpful suggestions that are easy to implement into your daily routine. Sensible snacking: Encourage your children to eat more fruits and vegetables by setting an example! Have carrots and celery or cut-up fruit readily available for your family to snack on. A low-calorie snack: Half a large pepper offers you a full day’s worth of vitamin C. Munch on a pepper, just as you would on an apple, for a delicious, low-calorie snack.

March 8, 2018

Create an eating plan that can improve your health now and in the future. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.

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Phytochemicals decrease one’s risk of cancer, osteoporosis, cardiovascular disease, and much more! Carbohydrate facts: Excess calories are fattening, carbohydrates are not. ‘Soft’ fat vs ‘hard’ fat: Choose your fat wisely. Limit your intake of “hard” fat, such as lard and butter, and use more “soft” fat, such as olive oil and canola oil. Hunger help: Fiber-rich breads, cereals, and pastas curb your hunger. They also help with weight management. Whole-grain goodness: Brown rice, whole-wheat bread, and whole-wheat crackers contain more B vitamins, potassium, and fiber than processed white varieties. Restaurant smarts: When dining out, ask for whole-grain foods. Some Italian restaurants offer whole-wheat pasta or pizza crusts. Ask for brown rice at Asian restaurants. Labels tell it all: A dark-colored bread

does not mean it is a whole-wheat bread. Take a look at the ingredients. Look for the words “whole grain” listed first in the ingredients. Colorful vegetables: Dark, colorful vegetables, such as broccoli, peppers, tomatoes, and carrots, are more nutrient dense than pale cucumbers, mushrooms, and celery. Early to bed: Get some rest. Your body recovers and repairs while you are sleeping. Sleep also can affect your weight and mood. A perfect start to the day: Start your day off right with oatmeal, an excellent source of whole grains. Spruce up your oatmeal with some cranberries, apples, and nuts. Which cereal to choose: When choosing cereal, look for those that contain at least 3 grams (g) fiber/serving, no more than 6 g sugar/serving, and no trans fat. The fewer, the better: When it comes to choosing meat, the fewer the legs, the better. Chicken has two legs, thus it is a better option than pork, which has four legs. n

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Mercy's Center for Sleep Medicine offers the latest technology and board certified sleep physicians to diagnose and treat sleep disorders. During overnight sleep study testing, certified technologists monitor your sleep cycle in a hotel-like environment.

Get to the heart of the matter with the right food choices Continued from page S-2

you up in the morning, while oatmeal’s other nutrients, including omega-3 fatty acids, magnesium, potassium, folate, niacin and calcium help protect your heart. Studies suggest that oats can lower cholesterol levels and may even help prevent certain cancers.

disease too. (Your heart needs an army of defenders to fight its #1 enemy.) Of course, don’t overlook the many benefits of sweet potatoes.

March 8, 2018

Tomatoes: Tomatoes are a good source of potassium and contain powerful antioxidants that help protect the heart. Flaxseed. This low-carb whole grain packs a huge nutritional punch. Flaxseed is high in vitamin B6, phosphorus, 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 hearthealthy hot or cold cereal, muffins or bread.

Potatoes: Although many people assume white potatoes are the “bad” starch, these root vegetables do hold some heart-healthy properties. Potatoes are rich in potassium, which is known to help lower blood pressure. They are also high in fiber, which helps prevent heart

Nuts: All types of nuts are high in heartprotecting fiber, along with other vitamins and nutrients that work to reduce bad cholesterol. However, nuts are high in calories, so you should stick with a handful a day.

Avocado: A source of healthy fat, avocados can help lower the risk of heart disease and provide you with potassium and antioxidants. One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Pomegranates: Pomegranates are known sources of antioxidants, which can help reduce hardening of the arteries. Enjoy

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the benefits of this fruit in the edible seeds and the sweet-tart juice. Just one glass of pomegranate juice has the same polyphenol content as two glasses of red wine, four glasses of cranberry juice, or 10 cups of green teaIf you aren’t a fan of pomegranates, you can find some of these antioxidants in apples as well. n

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March 8, 2018

Resolve to lower your risk of stroke through exercise and diet

xercise can make you fitter. It can also help to ward off many unexpected diseases, from heart attacks, strokes, and some forms of cancer, to diabetes and dementia. There’s evidence, too, that regular exercise may also be able to boost cognitive performance and brain function. Current federal guidelines recommend adults under the age of 65 perform 150 minutes of moderate physical activity every week, in workouts lasting at least 10 minutes. A high-intensity interval training (HIIT) program called Tabata, named after Japanese scientist Izumi Tabata, claims that just four minutes of exercise, in 20-second bursts interspersed by 10 seconds of rest, is enough to significantly boost your fitness and get you into shape. When Dr. Tabata and a team of researchers from the National Institute of Fitness & Sports in Tokyo put a group of speed skating students through this regime five times a week for six weeks, they ended up significantly fitter than another group who ran at a medium intensity for an hour on a treadmill. Omega-3 fatty acids can help to lower the risk of mini-strokes and brain abnormalities as we age by up to 40 percent. A research group from the University of Eastern Finland has published the results of a study in the Journal of the American Heart Association that explains how high long-chain omega-3 polyunsaturated fatty acid content in blood may lower the risk of small brain infarcts and other brain abnormalities in the elderly. Brain infarcts dramatically increase the risk of developing Alzheimer’s disease and other forms of dementia that currently affect more than five million individuals in the U.S. Peer-reviewed results from this study demonstrate the critical importance of regular consumption of fatty fish (several servings per week) or regular supplementation with a purified fish oil product

Jonathan L. Brisman, M.D.

John Pile-Spellman, M.D.

Attending Interventional Neuroradiologist, Neurological Surgery, P.C. (1,200 to 2,400 mg EPA/DHA daily) to maintain optimal brain and cardiovascular health. The exceptional neuroendovascular physicians at Neurological Surgery, P.C. (NSPC), provide outstanding care for vascular conditions such as acute stroke, brain aneurysm, brain arteriovenous malformation (AVM), and carotid stenosis. Please call 516-442-2250 to schedule an appointment for a consultation with Jonathan L. Brisman, M.D., or John Pile-Spellman, M.D. Visit nspc.com for more information about the Neuroendovascular Center at NSPC. Dr. Brisman, a board certified neurosurgeon, serves as the Director of Cerebrovascular and Endovascular Neurosurgery at South NasAttending Neurosurgeon, Neurological Surgery, P.C.

sau Communities Hospital. He is one of about 100 neurosurgeons nationally, trained in both endovascular and micro-surgical techniques and was the first endovascular neurosurgeon on Long Island. Brain tumor patients, their family members and caregivers are encouraged to attend a support group meeting on Thursday, March 15, 4-5:45 p.m. Share feelings, concerns, experiences, ways to cope, and more, with facilitator Tina Sapienza, L.M.S.W., O.S.W-C. Reservations are required. Call Richard Van Allen at 516-442-2250 x 110 or email rvanallen@nspc.com.

Neurological Surgery, P.C.

1991 Marcus Ave., Lake Success • 516-442-2250 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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New Horizon Counseling Center strengthens communities

ew Horizon Counseling Center is committed to enhancing the well-being of the communities we serve and the people who live in them by empowering individuals and strengthening communities. For over 30 years, we have never lost sight that what counts the most is being there for the individual or family that is troubled, in crisis, and chooses counseling that provides a customized approach to care. Psychotherapy for individuals, groups and families is part of the comprehensive range of services provided for children, teens, adults, and seniors. A dedicated staff available six days a week, daytime and evenings, provides behavioral health care counseling, medication management, care coordination, unique support groups, an Alzheimer’s Social Day Program, a well Senior Day Program (both providing free hot lunches, no fee), a pre-vocational and drop-in program for adults (also no fee), chemical dependence outpatient treatment, and extensive services for children and adults with developmental disabilities.

Each day, our skilled and dedicated clinicians live our mission — improving the quality of life in the community through direct service, community education, and outreach. New Horizon Counseling Center’s chemical dependency clinic is licensed by the NYS Office of Alcoholism and Substance Abuse to treat substance abuse. The program offers a full range of services to adolescents and adults including individual, group, marital, psychiatric, family therapy and specialty services. Family involvement is an essential component of services providing education and support for parents while developing the skills necessary to support

their child’s recovery. A certified 6-month DWI program for individuals age 16 and up, available six days a week, in both Spanish and English. is also offered. The program is staffed with experienced substance abuse social worker and CASAC counselors. Services include compliance with all reporting needs for court, probation, lawyers and any treatment requirements. NHCC accepts most insurances, Medicare, Medicaid, private pay and sliding scale as needed.

New Horizon Counseling Center

50 West Hawthorne Ave., Valley Stream • 516-569-6600 • www.nhcc.us Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Mercy’s Sleep Center offers latest technology

ver feel sleepy while driving? Does your leg twitch at night? These may be signs of a sleep disorder that could affect your health. These disorders can include conditions such as snoring and insomnia and potentially serious disorders such as sleep apnea and even restless leg syndrome. Both men and women who have a sleep disorder often wake up not feeling refreshed and may experience daytime drowsiness or suffer from “brain fog,” or confusion. Sleep disorders that go undiagnosed can cause problems with an individual’s daily routine. People with obstructive sleep apnea actually stop breathing for short periods of time and are likely to experience a wide range of health issues. To address these issues Mercy Medical Center’s

Center for Sleep Medicine offers the latest technology in a comfortable, contemporary setting. Expert, board certified sleep physicians will diagnose and treat sleep disorders, with certified technologists monitoring patients’ sleep cycle during overnight sleep study tests in a hotel-like environment. Sleep tests at Mercy can be scheduled quickly and conveniently. The suites are equipped with queen-size beds, private baths, flat-screen TVs and sophisticated monitoring equipment. For more information, please call 516-62-MERCY.

Mercy Medical Center, Rockville Centre 516-62MERCY Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Taking cardiac care to the next level minutes faster than the medically recommended benchmark of 90 minutes. The center’s staff of electrophysiologists, use advanced technologies to provide timely, accurate diagnoses and therapies to treat the full range of cardiac arrhythmias (abnormal heart rhythms) and defibrillator complications. Services include diagnostic studies, implantation and testing of pacemakers and implantable cardioverter defibrillators, and radio frequency catheter ablation for the treatment of potentially fatal irregular heartbeats. Noninvasive cardiologists at the center specialize in the array of cardiac imaging techniques. This includes nuclear cardiology (which generates images of the heart at work) and echocardiogram via the trans-thoracic method (a noninvasive assessment of the overall health of the heart) as well as stress echocardiogram (monitoring the heart’s movement, valves and chambers while the patient is exercising) and diagnostic peripheral vascular ultrasound (which evaluates the health of blood vessels) for patients with peripheral arterial disease. For more information about South Nassau’s Center for Cardiovascular Health or to schedule an appointment, call 1-877-SOUTH-NASSAU.

South Nassau Communities Hospital, Oceanside 1-877-SOUTH-NASSAU

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

March 8, 2018

eidi F., a 60-year-old Woodmere mom of three children, woke up one morning feeling as though she had been felled by the flu. As morning became afternoon, she grew weaker, so she called her son, Pinny, who summoned an ambulance. At the same moment the ambulance pulled up to her house, Heidi’s heart stopped and she collapsed. She was rushed to South Nassau Communities Hospital, where doctors determined Heidi had suffered from complete heart block. They inserted a temporary pacemaker and in an effort to protect her brain, they gave her therapeutic hypothermia, a cooling technique that lowers body temperature by about six degrees. Once Heidi was stable, the center’s director of electrophysiology, Lawrence Kanner, M.D., FACC, implanted an automated cardioverter defibrillator in her chest to monitor her heart rhythm. Today, Heidi is back to work and has resumed her swimming and walking routine. Like Heidi, if you, a loved one or a friend need expert, advanced, potentially lifesaving cardiac care, look no further than South Nassau’s Center for Cardiovascular Health. The center performs a wide range of coronary and peripheral interventional procedures, including balloon angioplasty, stenting and thrombolytic therapy. When providing balloon angioplasty in an emergency, the center consistently completes the procedure in approximately 68 minutes, which is 22

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Before you take that bite… Foods that appear healthful, but really are not

Food manufacturers often do an excellent job of marketing their products so that consumers believe they offer health benefits that are barely-there, or even non-existent. Are you falling for and eating these “health food impostors”? Yogurt-covered raisins Yogurt is healthful. Raisins are healthful. So, yogurt-covered raisins are healthful, correct? Wrong! A ¼-cup portion of yogurt-covered raisins actually contains 120 calories and 5 grams (g) of fat. Most of that fat is the saturated kind and comes from the yogurt flavored candy coating. Better choice: ¼ cup of unsweetened raisins plus 2 tablespoons of chocolate chips, or a naturally sweet treat that is rich in antioxidants. Prepackaged hot lunch sandwiches A pocket of hearty bread filled with meat, cheese, or vegetables is good for you, right? These sandwiches are convenient for adults — take one to work, heat in the microwave for about 1 minute, and enjoy a warm meal. Unfortunately, one sandwich can provide up to 19 g of fat, and 910 milligrams (mg) of sodium. Better choice: Save the money, fat, and sodium and pack a sandwich that you made yourself, or fill a bento box with cheese, fruit, vegetables, rice, and chicken that you have

either prepared ahead for the week or leftovers from an evening’s meal, and be the envy of your office mates. Baked wheat crackers One serving of wheat crackers can easily contain 120 calories, 5 g of fat, and 180 mg of sodium. But how many people really eat only one serving when it is only about 6 crackers? Better choice: A small whole-wheat pita served with 2 tablespoons of hummus provides about the same amount of calories but is a more satisfying snack. Granola Granola, considered a nutrition powerhouse by many, may not be as healthful as some other cereals. One popular brand of granola (with added raisins) contains 598 calories, 30 g of fat, and 65 g of carbohydrate in 1 cup. Better choice: 1 cup of cooked oatmeal with 2 tablespoons of nuts and raisins, plus cinnamon and a teaspoon of brown sugar has about 300 calories and only about 8 g of fat. Cereal bars A fruit-filled cereal bar is probably better than nothing, but not by much. The average cereal bar of this type contains 140 calories, 16 g of sugar, less than 1 g of fiber, and only 2 g of protein, which means that you probably will get hungry again quickly. Better choice: A small bag of nuts, dried fruit, and unsweetened cereal; 2 hard-boiled

Many common foods that we consider “healthy” may not be all that we think they are. Often they are actually diet saboteurs that are filled with sugar, sodium and even harmful preservatives — and they’re lurking in your kitchen.

eggs, or a handful of mini sweet peppers with hummus Banana chips Banana chips are actually deep-fried,

dried fruit, and they are usually fried in saturated fat. One-half cup contains 180 calories, 10 g of fat, and 21 g of carbohydrate. Better choice: a large fresh banana has fewer calories and no fat! n

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Breathe a little easier with Lynbrook Restorative Therapy & Nursing’s Pulmonary Rehabilitation Program

March 8, 2018

oday there are a lot of factors in our genetic make-up and living environment that contribute to breathing problems. Some of these include: COPD, emphysema, asthma, pneumonia, influenza, bronchitis, and many others. Many of these conditions are currently treated via medication management, which can help reduce the symptoms you feel but not treat the underlying cause. The combination of medication management and a specialized pulmonary program combines different treatments to help you lead a more active life, improve your lung function, and be able to do those everyday tasks that you find difficult. At Lynbrook Restorative, it is their goal to help patients pursue active, productive lifestyles, despite any physical limitations they might have. Whether you are suffering from a chronic lung or acute pulmonary condition, the team is well equipped to create a rehab plan that accommodates your needs. The pulmonary rehabilitation program is overseen by a multi-disciplinary team of specialists that provide: weekly pulmonologist consultations, on-site therapy open seven days a week, on-site pulmonary rounds, personalized programming, pulmonary education/screening on admission, 1-on-1 pulmonary rehab, and group-class pulmonary rehab. Exercise training for pulmonary patients includes aerobic exercise, circuit training, functional endurance training, and muscle strengthening, and breathing techniques.

Regular exercise incorporated into your daily life can improve how active you can be, and it can reduce the fatigue you feel. Pulmonary education is important to understanding your condition and how it is best treated making it easier to live with and manage a better lifestyle.

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Spring forward with your fitness routine at Retro Fitness

tep into spring by revving up your healthy lifestyle at Retro. Remember, every little bit of activity can boost your health, help burn calories, and keep you energized all year long! Our state-of-the-art facility offers a wide array of top of the line equipment such as Life Fitness, Star Trac and Octane Machines. We also have a large free weight area with top of the line grip dumbbells ranging from 5 to 120 pounds. We are conveniently located at 1255 Hewlett Plaza, next to the post office and across from the LIRR, and easily accessible from public transportation. Other amenities we offer include personal training to help you achieve your goals, treadmills, ellipticals, and a juice bar that makes the best healthy smoothies around. We have a child care room with amazing staff to care for your little ones while you enjoy your workout. We also offer massage therapy and new top-of-the-line Sun Capsule stand-up tanning booths. Retro Fitness of Hewlett has some of the best workout classes in the area. Come and give one of them a try. We offer Kickboxing, Total Body, Spin, High Intensity Interval Training, Zumba, Boot Camp, Step, and Pilates, plus a wide array of yoga classes that include Restorative, Hatha, Vinyasa, and many more. Customer service is our top priority. From the moment you walk in the door until you finish your workout, our friendly staff is here to make sure you are happy and having a great gym experience. We

offer a complimentary guest pass to our first time visitors. So come on in and start your journey to good health.

Retro Fitness of Hewlett

Lynbrook Restorative Therapy & Nursing 243 Atlantic Ave., Lynbrook • 516-634-1400

1255 Hewlett Plaza, Hewlett 515-374-0402

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

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Comfort Keepers: Expanding in your community

Hypnosis evolves with technology

omfort Keepers is owned by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity. Comfort Keepers aims to keep seniors in their own homes while providing non-medical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women. The many services provided by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Association of Long Island. Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured. A free in-home client assessment is done so that your loved one is assured the correct caregiver “match” for his/her specific needs.

ith 20 years behind her as a Clinical Hypnotherapist, Terry Biener, CCH, 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. This wisdom can only come from extensive training and experience. “Everyone processes information differently,” said Biener. “There are reasons why a habit or fear has formed, which should be examined before effective treatment can take place.” A thorough intake session is done first. The number of hypnosis sessions recommended varies. Hypnosis sessions are tailored to the person’s triggers and habits. Motivation and willingness to work with suggestions on a conscious level are important. Trust and rapport with the hypnotist is vital too. Biener has recently added Computerized ClientBased Weight Loss to her repertoire. A sophisticated computer program is used to pinpoint personality, mental processing, strengths and weaknesses. Combined with data gathered from the client, she custom designs hypnosis sessions to zero in on imprints that need to be changed. Weight loss workshops, which include group hypnosis, will be offered in the future. Biener’s true passion is helping people with fears and panic. Having experienced phobias and panic attacks herself, which were ultimately healed through hypnosis, her understanding and empathy is profound. By combining Neuro-linguistic Programming

(NLP) techniques with hypnosis, she can eliminate or reduce unwanted and sometimes devastating anxiety. “People should realize they aren’t alone. Phobias can seem irrational since they come from the subconscious –the part of the mind that responds without logic. Most people who have never experienced a phobia simply don’t understand.” Understanding how hypnosis works before trying it is advised. “Ignore what you’ve seen in movies or on stage. A hypnotic trance is actually a natural state we visit frequently; when we’re engrossed a movie, or if we daydream while driving and don’t remember passing certain streets or exits. A hypnotist induces a trance to “reframe” the subconscious part of the mind. A good subject is strong-willed and intelligent. The person being hypnotized never loses control.” Hypnosis can help with trauma, sports, procrastination, self-esteem, stress, anxiety and most habits. As a former New York City teacher, Biener is comfortable working with children. She holds numerous certifications though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements and group hypnosis sessions for organizations and wellness centers. Clients are seen by appointment only. Phone consultations are free and confidential. Easy Changes Hypnosis is located in Valley Stream. Contact Terry Biener, CCH, at 516-791-6174 or visit www.easychanges.com.

Terry Biener, CCH

516-442-2300 • www.oceanside-786.comfortkeepers.com.

Comfort Keepers

516-791-6174 www.easychanges.com

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March 8, 2018

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