Health and Wellness Provided by the Angola and Eden-North Collins Pennysavers October 2013
WELCOMING NEW PATIENTS Neurosurgery SATELLITE OFFICES: Buffalo, Alden, Neurology Niagara Falls Interventional Pain and Rochester Management Physiatry Rheumatology SOUTHTOWNS OFFICE: 7060 Erie Road, Suite 300 Family Medicine Derby, NY 14047 Internal Medicine Ph-716-947-0139 Functional Medicine Ph-716-631-3555 OB/GYN (Rochester only) Infusion Services Electrodiagnostic Testing MAIN OFFICE: Physical Therapy 400 International Drive, Chiropractic Care Second Floor, Medical Massage Williamsville, NY 14221 r Brain and Spine Center r Invision Health Foundation Specialty Spa Services r Spa 400 r Madonna OB/GYN (Rochester only) PH: (716) 631-3555
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Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness 3
Let’s Dance
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4 7 myths about body fat 5 Simple ways to cut calories 6 Fostering healthy eating habits in children 7 Homemade peanut butter a healthy snack 8 How to craft a low-calorie, healthy and fresh salad 9 The lesser known benefits of cardiovascular exercise 10 Reasons to include more dairy in your diet 10 Yogurt a healthy choice 12 Food safety measures that can prevent illness 13 Foods to avoid when dining out late at night 14 Sports related injuries 14 Keeping weight off once it’s gone
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If you would like to schedule a CRP diagnostic / treatment session, call our office at 627-7759. For more information about positional vertigo or other services we offer, please visit our website. All fees are posted on our website.
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4 Health and Wellness • Angola and Eden-North Collins Pennysvers • October 2013
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about body fat
B
ody fat is often considered the enemy for those looking to get fit. People will try many types of diets and exercise in an effort to rid their bodies of excess fat, and such regimens produce varying degrees of success. Part of what makes fat so confounding is the misconceptions surrounding this natural component of anatomy. By separating the myths from the facts, men and women might find their efforts to banish body fat that much more successful. Myth #1: Body fat is only under the surface of the skin. While body fat near the surface of the skin, which is known as subcutaneous fat, may be most noticeable, body fat is actually accumulated throughout the body. Organs can accumulate fat, and this internal fat, known as visceral fat, can wrap around the heart and marble muscle. According to Dr. David Haslam, clinical director of the National Obesity Forum, visceral fat can be toxic and unhealthy. When people begin to exercise, they burn away this visceral fat and the results are often noticeable shortly after an exercise regimen begins.
Myth #2: Muscle turns to fat without exercise. Muscle and fat are two separate entities, and one cannot become the other. People will gain weight after they stop exercising because fat will begin to accumulate more readily because it isn’t being burned. Fat may mask muscles that were once there and are no longer as pronounced. However, the muscles will not turn to fat. Upon returning to regular exercise, a person can regain his or her physique. Myth #3: Body fat develops from eating fatty foods. Fat in food will not necessarily turn to fat on the body. That piece of bacon will no more turn into a spare tire around your midsection than would a banana. Fat is formed from excess calories. When the body takes in more calories than it uses for energy, that excess is stored as fat reserves. Whether calories come from a lean protein or fatty gristle, if the calories are all used up they will not turn into fat.
Myth #4: Starving oneself will burn fat. Depriving the body of calories may initially force it to burn body fat stores. However, if the calorie restriction is so marked, the body may actually go into “starvation mode,” where it breaks down fats more slowly. Also, when food is reintroduced, the body may store more fat in anticipation of future deprivation. This can cause a person to gain more
weight and body fat than if he or she had just adhered to a moderate diet all along.
Myth #5: A person can lose body fat from just one area. There are a number of exercises purported to burn fat from a specific area of the body. For example, doing hundreds of crunches will banish belly fat. However, fat will not diminish in just one spot from targeted exercise. The body burns fat evenly so that one portion is not depleted more than another, resulting in an area of the body that is not naturally insulated by fat. Therefore, a diet and exercise plan will produce gradual shedding of body fat all over the body. Yet, the appearance of diminished fat may be visible in particular areas more so than others. Myth #6: Fat modulates body temperature. Scientists used to believe that body fat was instrumental in regulating body temperature. New information suggests that it is actually muscle that helps regulate body temperature, although it is not entirely understood why. According to a report published in Nature Medicine, muscle protein called scarlopin is believed to help regulate body temperature. Muscle contractions also help to generate heat.
Myth #7: Fat weighs less than muscle. Muscle and fat weigh the same. A pound of bricks will weigh the same as a pound of cotton. Muscle is more dense than fat, so if a person is exercising and building muscle while shedding fat, he or she may not notice a big change in weight. Body fat is often shrouded in mystery, but understanding the science behind body fat can make shedding it that much easier.
Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness 5
Simple ways to cut calories P
eople take a variety of approaches when attempting to lose weight. Some try fad diets that may or may not produce results, while others commit to a daily exercise regimen. One of the more popular ways men and women attempt to lose weight is to cut calories from their diets. Cutting calories can be an effective way to shed extra pounds, but it should be done in a way that does not compromise your overall health for the sake of a slimmer waistline. Any changes adults make to their diets should be discussed with their physicians prior to going forward, but the following are a handful of healthy ways to cut calories.
• Put away the potato chips. Potato chips are a favorite snack of many people, but those delicious chips could be a reason your belt size is getting bigger. Instead of potato chips, opt for air-popped popcorn, which contains roughly one-fourth the amount of calories as potato chips. Popcorn also is a whole grain, which means you’ll be adding fiber, minerals and vitamins to your diet while decreasing your caloric intake.
• Add healthy flavor to your pasta. Perhaps because it’s become increasingly available in recent years, whole grain pasta has risen in popularity. But men and women looking to cut calories can go even further when cooking up some pasta for dinner. When making whole grain pasta, cook about half the amount you normally would, and then add fresh or even frozen vegetables to the mix. Reducing the amount of pasta will reduce
the amount of calories you consume, and the vegetables will add nutrients to your diet. Another way to cut calories from your favorite pasta dishes is to leave the parmesan cheese on the sideline. Parmesan cheese can be loaded with in calories, and the vegetables should add all the flavor you need. • Choose the right condiment for your sandwich. Many people love a good deli sandwich slathered in mayonnaise. But while that sandwich might be delicious,
When making a sandwich, hold the mayo in favor of mustard, which contains far fewer calories. that mayo could be adding a significant number of calories to your meal. One tablespoon of mayonnaise can have as many as 57 calories, while an alternative like mustard can be just as flavorful while containing far fewer calories.
• Say “so long” to soft drinks. Perhaps no method to cutting calories is more effective for soft drink lovers than cutting soft drinks from their diets. Sugary beverages are not only loaded with calories, but such drinks offset the body’s blood sugar, increasing appetite as a result. Instead of reaching for a soft drink at the convenience store or at home, try water. It’s a much healthier alternative, and it’s sure to help you achieve a slimmer waistline.
• Don’t forget to eat fruit. Fruit is not just a fresh and delicious snack, it’s also a
fiber- and antioxidant-rich and low-calorie alternative to more popular snack foods. Strawberries are a popular fruit, and men and women might be surprised to learn that a pound of strawberries contains nearly the same amount of calories as a half-cup of vanilla ice cream. When eating breakfast in the morning, add some fruit to your cereal or oatmeal. Allowing the fruit to occupy some of the space that would otherwise be occupied by more cereal or oatmeal will lower your caloric intake while adding fiber and antioxidants to your diet. When choosing fruits, opt for fresh instead of dried fruit. Sugar and calories are much more concentrated in dried fruits than fresh fruits, so choose fresh fruits whenever possible.
6 Health and Wellness • Angola and Eden-North Collins Pennysvers • October 2013
Fostering healthy eating habits in children
I
f kids had their way, pizza, chicken fingers and french fries would make up a significant portion of their diets. But parents know they must make kids’ culinary choices for them so youngsters get all of the vitamins and nutrients they need to grow up strong and healthy. Parents also tend to know how difficult it can be to convince kids to embrace healthy eating. Healthy eating habits can help kids live healthier lives and perform better in the classroom while setting them up for a lifetime of making the right choices at mealtime. Though encouraging kids to eat healthy may not always be easy, the following are a few tips for parents hoping to foster healthy eating habits in their children. • Stick to a schedule. Parents should
Swapping traditional and often less healthy snacks and desserts for fresh fruits or vegetables is one way to foster healthy eating habits in children.
establish a regular eating schedule, for both meals and snacks, so kids learn the importance of not skipping meals. Kids who learn to eat at regular intervals are more likely to continue doing so as they grow older. When kids stick to a meal schedule, they are less likely to overeat and they’re likely to have more energy throughout the day, which should help them stay attentive at school and be more engaged in their extracurricular activities. • Involve kids when choosing the menu. Kids might be more excited about eating healthy when you involve them in choosing the menu. Invite them along on trips to the grocery store and allow them to choose one of their favorite foods for the meal in exchange for eating the healthy fare you have chosen. Parents may end up eating a lot of side
dishes of macaroni and cheese, but their youngsters will also end up eating their vegetables. • Plan healthy desserts. Dessert is often considered an unhealthy indulgence, but there’s plenty of nutritious desserts that are so delicious kids likely will not realize they’re eating healthy. A dessert of fresh fruit and a small serving of yogurt can provide the same post-meal refreshment as ice cream or cake, but it does so with much fewer calories and a lot more nutrients and vitamins. What’s more, kids will come to look at dessert as a chance to eat fresh fruits instead of an opportunity to load up on ice cream or other, less healthy alternatives. • Serve healthy portions. Sometimes it’s not just what is on the plate but how
much is on the plate that can be healthy or unhealthy. When doling out portions for the family, create healthy portions so kids are not encouraged to overeat. Kids who grow up eating healthy portions are more likely to continue doing so into adulthood. Overeating is one of the culprits behind being overweight and obese, so kids who learn to control their portions are much less likely to overeat and gain excess weight. • Don’t reward kids with food. Some parents try to reward youngsters with food, allowing kids to indulge in unhealthy fare in acknowledgement of a good report card or something else kids should be proud of. But using food as a reward is an unhealthy eating habit that can lead to problems down the road as kids become adults responsible for their own eating habits. • Set a positive example. Kids are more likely to eat healthy when mom and dad are healthy eaters. If your first choice at snack time is to reach for a bag of potato chips, then don’t be surprised when your kids opt for chips over healthier fare like a piece of fruit. “Do as I say, not as I do” is a tough sell to youngsters when it comes to their eating habits, so parents should set a positive example for their kids by ensuring their own diets are healthy.
Homemade peanut butter a healthy snack
Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness
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eanut butter is not only a staple of children’s lunches, but it also is a healthy food. While commercially made peanut butter is popular, foodies can also make their own homemade peanut butter.
Rich in fiber and protein, peanut butter makes a healthy addition to any diet. Fiber helps maintain a healthy colon and reduce bad cholesterol in the blood and also may help to regulate blood glucose levels, while possibly reducing an individual’s risk of developing colorectal cancer. Individuals looking to eat high protein foods can choose peanut butter as a good protein source that can help the body feel full longer. Peanut butter sometimes gets a bad rap because of the amount of fat per tablespoon of the food. While a serving of peanut butter is roughly 188 calories and may have 16 grams of fat, the fat is monosaturated, meaning it is heart-healthy. When enjoyed in moderation, peanut butter is healthy.
There are several advantages to making your own peanut butter. One of the main reasons is you have complete control over the ingredients. Unlike store-bought varieties, your peanut butter will not contain extra additives, such as preservatives, sugar, salt and oils — all of which can make commercial peanut butters less healthy. Taste is another factor in homemade peanut butter. Many people find the taste is more authentic in homemade peanut butter. Plus the saltiness, sweetness or roasted flavor can be customized based on preference.
Here’s how to make homemade peanut butter. (Note: This recipe yields roughly 1 quart.)
1. Purchase 1 bag of unshelled peanuts or 1 can (1 pound) of shelled, raw or roasted peanuts. 2. Set aside about a tablespoon of vegetable or peanut oil. 3. Shell the peanuts, if necessary, and put them into a food processor. 4. Pulse the food processor to start chopping the peanuts. Scrape down the bowl to ensure that all of the peanuts get finely chopped. 5. Add the vegetable oil to help make a smooth butter and continue to blend until smooth. 6. Taste the peanut butter and mix in salt or a small amount of sweetener depending on personal preference. Honey makes a good sweet alternative to sugar. 7. Peanut butter can remain fresh in a sealed container for roughly one month. It also can be frozen. Making homemade peanut butter ensures you have control over the ingredients, potentially creating a healthier alternative than store-bought varieties. It is an activity that families can do together and you’re guaranteed a great-tasting peanut butter customized to your palate.
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How to craft a low-calorie, healthy and fresh salad
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alorie-conscious people often turn to salads as a low-calorie options come mealtime. Salads can be consumed at any time of the day and are no longer considered just an appetizer or side dish. Despite their simplicity, healthy salads are not always easy to make. But there is a method to making the perfect salad. The following are a handful of ways calorie-conscious men and women can prepare a healthy and delicious salad.
• Start with fresh ingredients. Choose your own fresh ingredients rather than buying prepackaged salads. Salad mixes sold in many stores may be convenient, but they tend to get old rather quickly and could be hiding already spoiled pieces of lettuce and other greens. Use the salad kits as a guideline to which lettuce varieties go well together, then buy your own heads of lettuce. This may take more time, but it will be worth the effort. Mixing spicy greens with sweet ones like endive and romaine will balance flavors. Also, choose varying textures of greens so that there is variety in every bite. • Wash everything well. It is essential to wash salad greens thoroughly, not only for flavor but also for safety. Even organic lettuces grown with all-natural ingredients could be harbingers of bacteria, and you don’t want to run the risk of becoming ill due to a foodborne pathogen. E-coli outbreaks have been traced back to spinach and other lettuces in the past, requiring recalls on these foods. Lettuce leaves also can collect dirt and silt, which tend to lodge in the inner ends of lettuces. Insects also may be hiding out in salad greens, and that can be an unwelcome surprise to anyone.
Despite being such a simple meal, healthy salads are not always easy to make.
Soak the salad greens in a bowl of cold water, then drain and repeat. The cold water will not only clean the lettuce but also perk up the leaves. Wash all salad accoutrements, including tomatoes, cucumbers and citrus fruit rinds, as well.
• Thoroughly dry. Nothing can ruin a salad faster than limp, overly wet leaves. Salad spinners are invaluable tools that can quickly rid leaves of moisture. Dry the lettuce in batches to ensure it is as dry as an be.
• Choose fresh vegetables to add punch to salads. To improve the nutritional content of salads, add an array of vibrantly colored raw vegetables. Tomatoes, peppers, artichoke hearts and beets can be combined to create a healthy and delicious salad that’s loaded with flavor and vitamins. • Add lean protein. If the salad will be your entrée, adding lean protein can help you feel more satisfied after you eat. Anything from tofu to sliced salmon to kidney beans can add protein and even fiber to a salad to make it a more complete meal.
• Add dressing at the end. Wait until the last possible minute before you add salad dressing. When adding the dressing, remember the dressing should enhance the flavors of the salad and not overpower them. Light vinaigrettes made with seasoned vinegar and oil pair well with many salad combinations. Keep in mind that the oil in a dressing will penetrate the lettuce and make it limp. That is why the dressing should be added just before the salad is served. Think about placing a dollop of dressing in the bottom of a salad bowl and then toss right before eating to mix all ingredients.
Once you have become a master of salad basics, consider new ingredients and flavors to come up with combinations that please the palate.
The lesser known benefits of cardiovascular exercise
A
ctive people tend to have varying views on cardiovascular exercise, or cardio. Often done at the end of a workout, cardio rarely evokes a staid response from fitness afficionados asked to share their thoughts on this valuable type of exercise. Fans of cardio will admit they love the feeling they get during and after a rigorous round of this
Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness 9
type of exercise, which includes activities like running, cycling and walking. But those men and women who dread their time on the treadmill, elliptical machine or stationary bike are likely to categorize cardio as a boring and uninspiring activity. But regardless of a person’s opinion on cardio, there’s no denying it offers numerous benefits, many of which even
avid athletes might be unaware.
• Cardio boosts brain power. Perhaps the least known benefit of cardio is its positive impact on the brain. During cardiovascular exercise, the brain is being flooded with chemicals that improve decision making, memory and problem solving. Cardio can also help preserve memory and improve its ability to learn. So while the physical benefits of exercise are widely known and noticeable to the naked eye, cardiovascular exercise can be just as effective at improving cognitive function.
• Cardio can improve your appearance. Improving physical appearance is a motivating factor for many physically active men and women, and cardio can go a long way toward improving physical appearance because it increases lean body tissue while reducing fat. Cardiovascular exercise is a healthy way to burn calories, and burning calories is a healthy means to losing weight.
• Cardio can help reduce the severity of preexisting conditions. Arthritis sufferers have long looked to cardiovascular exercise as a healthy means to relieving the pain caused by their condition. Water exercises like swimming make for great cardiovascular exercises, especially for those looking to relieve arthritis pain.
That’s because an exercise such as swimming keeps joints moving while strengthening muscles surrounding those joints. Studies have shown that cardiovascular exercise also can lower blood pressure.
• Cardio can improve mood. Cardiovascular exercise can benefit men and women suffering from depression or those who are simply having a bad day. That’s because the mood-boosting chemical serotonin is released to the brain during cardio, helping to improve mood and alleviate symptoms of depression or fatigue. • Cardio can make tomorrow’s workout easier. Recovery time is important to athletes, many of whom want to ensure their bodies are ready for tomorrow’s workout even before they finish today’s. Cardiovascular exercise helps to deliver more oxygen-rich blood to muscle tissue, aiding in tissue repair and recovery. The quicker your body can rebound from today’s workout, the more effective tomorrow’s workout will be. So even if you don’t enjoy that pit stop at the treadmill before you head home, it’s paying more dividends than you might know.
10 Health and Wellness • Angola and Eden-North Collins Pennysvers • October 2013
Reasons to include
more dairy in your diet
Yogurt a healthy choice
A
stomach and digestive system, enabling the body to more ably break down food. Due to the thickness of yogurt, it takes longer to move through the digestive system. This, in turn, helps the body break down lactose more efficiently. As a result, people who have lactose intolerance may be more comfortable eating yogurt than other dairy products.
healthy diet can improve quality of life and reduce a person’s risk of developing disease or other negative health conditions. For example, a diet rich in fruits and vegetables can boost the immune system and promote cardiovascular health, lowering your risk of heart disease in the process. While the benefits of including fruits and vegetables in your diet are widely known, the medical benefits of dairy are often overlooked. The following are a handful of ways that dairy products like low-fat milk, cottage cheese and yogurt can make a nutritious and beneficial addition to your diet.
• Dairy packs a protein- and calcium-laden punch. One cup of nonfat yogurt can provide as much as one-third of your daily recommended calcium intake and nearly 20 percent of your daily recommended protein intake. Though dairy products like ice cream don’t pack the same nutritious punch as yogurt, healthier fare like reduced-fat cheese and skim milk can go a long way toward meeting your daily intake of protein and calcium. • Dairy is a great source of vitamin D. In addition to providing sufficient calcium and protein, dairy also helps men, women and children boost their vitamin D. That’s especially important in the winter months when people tend to get less exposure to the sun. Exposure to the sun is a natural way to boost your vitamin D, but the shorter days and colder weather of winter can make it hard to get sufficient vitamin D during that time of year. Dairy products like low-fat milk can boost your vitamin D, which can improve your bone health and, according to recent research, might help reduce your cancer risk.
• Dairy may help lower your blood pressure. Men and women with high blood pressure might benefit from including more dairy in their diets.
In a study of 5,000 adults, Spanish researchers found that those who reported consuming the most low-fat dairy products were more than 50 percent less likely to develop high blood pressure than those who consumed less low-fat dairy. Though researchers are not certain as to the reason behind low-fat dairy products’ impact on blood pressure, some theorize that their calcium and protein content are likely behind the benefit. • Dairy benefits your bones. Dairy has long been known to improve bone density. But it’s not just seniors who benefit from the bonestrengthening impact of dairy. Youngsters who consume dairy can also expect an increase in bone mass, which can make them less susceptible to injuries like broken bones. Seniors who consume dairy to improve their bone density should know that a recent study from researchers at the Institute for Aging Research found that not all dairy products are equal when it comes to improving bone density. While milk and yogurt were linked to higher bone mineral density, dairy products like cream and ice cream contain less protein, calcium and vitamin D and more fat and sugar than yogurt and milk, and these products may actually be associated with lower bone mineral density. Though there are many ways men and women can improve their overall health, it’s important to consider the nutritional value of dairy when making any alterations to your diet.
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Yogurt’s creamy texture is a byproduct of the lactic acid present when milk ferments. According to the yogurt company Dannon®, between 20 and 30 percent of milk’s lactose is converted to lactic acid during the fermentation process. One of the advantages to eating yogurt concerns digestion. The naturally occurring bacteria present in yogurt helps promote a healthy environment in the
Those who enjoy yogurt on a daily basis can invest in the larger quarts of yogurt sold at many stores, which will produce less waste than the singleserve containers. Furthermore, individuals should recycle their yogurt containers. The Activia Yogurt Brigade encourages consumers to save empty Activia yogurt containers to help prevent hundreds of thousands of plastic containers from going into landfills. Rather, the containers are recycled into trash containers, benches and other items to be reused.
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he popularity of yogurt is on the rise. According to Innoval Market Insights, launches of Greek yogurt products have increased by 29 percent in the United States. People are drawn to the health benefits of yogurt, but there are lesser-known benefits to yogurt as well.
The proteins in yogurt are complete and fully absorbed by the body. These proteins also contain essential amino acids that the body cannot produce on its own. Greek-style yogurts contain more protein than other varieties, and yogurt may have anywhere from 7 percent to 50 percent of a person’s recommended daily intake of protein. This will help a person to feel fuller, longer.
“Build and maintain health through healthy nutrition.” Monica Michaels ND, LAc.
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Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness 11
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12 Health and Wellness • Angola and Eden-North Collins Pennysvers • October 2013
Food safety
• Do not let food cool before placing it in the refrigerator. Perishable foods that are not immediately refrigerated invite illness-causing bacteria, which can grow in as little as two hours or as little as one hour if the temperature is above 90 F. Instead of leaving perishable items on the counter, refrigerate them within two hours if not immediately.
measures that can prevent illness
D
iet and exercise are synonymous with a healthy lifestyle. When coupled with routine exercise, a healthy diet is even more effective at sustaining long-term health. But just because the foods you eat might be healthy, that doesn’t always mean they’re safe. Food that is contaminated can lead to illness and possibly even death. For instance, even a small bite of food that’s contaminated with the botulism toxin can cost a person his or life or lead to paralysis. While a mistake with regards to food safety can prove costly, there are ways to prevent those mistakes. The following are some food safety measures men, women and children can take to ensure their food is safe for consumption, courtesy of the United States Department of Health & Human Services. • Always wash your hands before preparing or eating food. Germs on your
When preparing a meal, thoroughly wash any surfaces, including cutting boards, that may have held raw meat or poultry before reusing. hands can contaminate food. If you’re preparing a meal, always wash your hands before the preparation begins and wash them again in between handling multiple foods. For example, if you are handling raw meat, clean your hands before you touch other foods you will be preparing, such as potatoes or vegetables. Wash hands with soap and running water for at least 20 seconds.
• Do not thaw food on the counter. Thawing food on the counter can be quite dangerous, as harmful germs multiply very rapidly at room temperature. Instead of thawing food on the counter, place food in the refrigerator, defrost it in the microwave or submerge food in a pot of cold water.
• Do not taste food to check if it is spoiled. The bacteria that causes food poisoning has no taste, so tasting food to determine if it has spoiled won’t do you any good, but it can cause serious illness if the bacteria is present. If you aren’t sure about a certain food, simply throw it away. To learn about safe storage times for the refrigerator and freezer, visit www.foodsafety.gov/keep/ charts/storagetimes.html.
• Wash any plates or cutting boards that held raw meat. Raw meat as well as poultry and seafood have germs that can spread, especially if you use the same plates or cutting boards for raw meat as you do cooked meat. Thoroughly scrub any dishes that held raw meat before using them for anything else. • Do not wash meat or poultry. Some recipes, especially those for Thanksgiving turkey, advice home chefs to wash meat or poultry before cooking. However, doing so can spread bacteria to the sink, countertops and other kitchen surfaces. Despite what a
recipe suggests, never wash meat, poultry or eggs. • Do not eat foods with uncooked eggs. Eggs should always be cooked thoroughly, as they may contain harmful bacteria, including salmonella. Foods that contain uncooked eggs, such as raw cookie dough, while a tasty treat for many people, are potentially very dangerous, exposing you to harmful bacteria that could result in serious illness. • Marinate foods in the refrigerator. Marinating foods is very popular, especially during the barbecuing season. However, marinating foods at room temperature, when harmful germs in meat and bacteria can multiply rapidly, should be avoided at all costs. When marinating meat, poultry or seafood, always do so in the refrigerator. • Do not use leftover marinade on cooked foods. When marinating, there is typically a significant amount of marinade left over. However tempting it may be to add a little extra flavor by reusing that marinade once the food has been cooked, doing so is very dangerous, as the germs from the raw meat, poultry or seafood can spread to the cooked food. If you simply must make use of the leftover marinade, only do so after boiling it. More information about food safety is available at www.foodsafety.gov.
SOUTHTOWNS - FAMILY PRACTICE -
Craig K. MacLean, DO • Paul C. Dippert, DO Lori A. Christiano, MSN,FNP-BC, CDE
~ FLU SHOTS ARE NOW AVAILABLE ~ 3040 Amsdell Rd. located in OLV Briarwood Medical Hamburg, NY 14075 Phone: (716) 646-6700 Fax: (716) 646-8515
849 Rte. 5 & 20 Suite 3 located in Lake Shore Hospital Irving, NY 14081 Phone: (716) 951-8165
Foods to avoid when dining out late at night
N
utritionists often recommend that men and women avoid eating late at night, when a hearty meal or even an unhealthy snack can make it harder to get a good’s night sleep. Dining late at night may also make it harder for the body to break down food, which is then likely to be stored as fat and cause unwanted weight gain. But sometimes a late meal is inevitable. Whether you caught an early movie before getting dinner or simply want to grab something on the way home from a late night at the office, there are ways to make a late night of dining out more healthy.
Angola and Eden-North Collins Pennysvers • October 2013 • Health and Wellness 13
stored as fat if the body is not given ample time to burn them off. Whole-grain pastas might be healthier than more traditional enriched pastas, but they should both be avoided when dining late at night.
• Choose lean proteins. When including protein as part of your late-night meal, opt for small portions of lean protein instead of red meats and larger portions. Yogurt or
DAVID P. VONA, D.P.M. Medical & Surgical Specialist of the Foot
12655 Seneca Road Irving, New York 14081
Ph: 716-345-6690 email: drvona4@aol.com
ONE DENTIST, ONE RESULT
• Avoid fatty foods. The body will have a hard time burning fat from fatty foods when you each such foods right before bed, so there’s a great chance the body will then just store those foods as fat.
21 Center St., Angola • 549-3111 5782 Main St., Williamsville • 634-1300
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HARRITY OPTICAL 6913 ERIE RD., DERBY
Though it’s always best to avoid fatty foods, eating them late at night is the worst time to eat them. When you eat them earlier in the day, your body will have ample opportunities to burn the fat before you go to bed. When dining out late at night, look for items on the menu that are low in fat. • Avoid sugar. Sugar is another food to avoid when dining out late at night. Sugar can make your body feel energized, even if it’s just temporary. That spike in energy can make it hard to fall asleep. In addition, sugar will be stored as fat overnight. So while that bowl of ice cream might hit the spot while you’re out on the town, chances are it’s not worth the resulting loss of sleep or weight gain.
• Pass on the pasta. When eating late at night, it’s best to avoid carbohydrates like pasta. That’s because carbs are likely to be
deli-sliced turkey is a better source of latenight protein than a juicy steak because neither will make the body work as hard overnight as a steak, which will be hard for your body to digest as you attempt to get a good night’s sleep.
• Say no to spices. Even if spicy foods are your favorite, it’s best to ignore them when dining out late at night. That’s because spicy foods can upset the stomach and stimulate your senses, making it harder to get a good night’s rest. • Steer clear of alcohol. A late-night drink with dinner might not be very harmful. But several late-night drinks can have a considerable impact on the quality of your sleep. Alcohol negatively affects the body’s ability to get a deep sleep, so while men and women who drink heavily before bed likely won’t have trouble falling asleep, the sleep they end up getting will be shallow and less restorative than the body needs it to be to function optimally the following day.
947-9992
• Eye Exams • Contact Lenses • Prescriptions Filled
• Hearing Aids • Glasses • Sunglasses
Most Insurance Plans Accepted
14318 Route 62 Collins, NY Fax 716.532.9201
Whether you are suffering from pain, weakness, or other mobility disorders or if you’ve had a recent injury, accident, or surgery, our friendly atmosphere will make your rehabilitation a positive experience.
14 Health and Wellness • Angola and Eden-North Collins Pennysvers • October 2013
Sports Related Injuries
A
t home, it’s back to school, and back to sports for many of our student athletes. In my physical therapy clinic, it’s time to manage th e many sports-related injuries that accompany the season. A common and serious injury that occurs in sports such as soccer is Anterior Cruciate Ligament (ACL) tear. One study that was published in the journal Arthroscopy in 2007 cited a 5% occurrence rate in year-round female soccer and basketball players. The article went on to relate that the female soccer and basketball athlete is 3 x more likely to tear the ACL than the male. This is because of the different bony alignment in females that creates a tendency for a “knock-knee”, or valgus shape to the joint. This, coupled with poor jumping and landing mechanics, places the ACL at risk of tearing. ACL tear can happen with or without contact. The good news is that studies show a training program that stresses jumping and landing mechanics is helpful in decreasing the risk of ACL tear. The American Journal of Sports Medicine
in 2005 cited a study that showed a decrease in ACL tear rates up to 88% among female soccer players who were trained in jumping and landing mechanics, balance, and neuromuscular control. The training is easily incorporated into the regular training session. The evidence clearly shows that preventative training can help decrease the likelihood of ACL injury through evaluation and training of jumping mechanics and neuromuscular control. As such, it may be advantageous for soccer athletes, both male and female, to undergo this type of evaluation and training. Furthermore, training the coaches in ACL injury prevention exercise has been shown to be beneficial. I myself would rather teach and athlete exercises to prevent ACL injury than treat a surgically repaired ACL. In closing, it makes sense that prevention is less painful and costly to the patient. So it may be worth looking into. Good luck to our students, teachers, athletes and coaches this school year! Sean McGarrity, PT, DPT
(716) 549-1099
Serving our Town for
15 YEARS!
PHYSICAL REHABILITATION OF
• Total Joint Replacement • Rotator Cuff Repair • Sports Injury • Stroke
• Ligament Reconstruction • Neck and Back Pain • Work Injury
We also offer specific programs for: • Sports Conditioning • Ergonomic Training • Balance and Fall Prevention
Ask your Doctor if you might benefit from a Physical Therapy Evaluation!
8505 ERIE RD., ANGOLA, NY 14006
Keeping weight off once it’s gone
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osing weight can be a life-changing event. For some men and women, the desire to lose weight is largely cosmetic, while others must lose weight for medical reasons. Regardless of the reason behind a person’s desire to lose weight, setting and achieving such a goal is an accomplishment to be proud of. As difficult as losing weight can be, men and women often find it even more difficult to keep that weight off once it’s gone. But maintaining a healthy weight does not have to be so difficult, especially when people can apply the same effort and discipline to keeping weight off that they did to losing weight. The following are a few additional tips to help men and women maintain a healthy weight.
• Exercise daily. Exercise plays a significant role in many people’s weightloss efforts, and men and women should continue to emphasize exercise as they work to maintain their weight loss. An exercise regimen that helped you lose weight can be just as effective as you work to keep that weight off. Aerobic and strength-training exercise can help men and women maintain a healthy weight while reducing their risk for various diseases, including heart disease. Strength training exercise can be especially important for men and women as they age, as such exercise helps maintain bone health and reduce the risk of osteoporosis. • Continue to monitor eating habits. Once the weight has been lost, that does not mean you can return to your pre-weight loss diet. After those excess pounds have disappeared, continue to watch what you eat, avoiding foods that
are high in fat and sugar. In addition, continue to control your food portions to avoid overindulging. Portion control can go a long way toward helping men and women keep weight off, and how much you eat should be considered nearly as important as what you’re eating.
• Enlist the help of others. Many people enlist the help of family and friends as they attempt to lose weight. Immediate family members, in particular, tend to play a significant role in such efforts, acting as a daily support system and even, on occasion, serving as the “food police” when men and women veer off course of their healthy diets. Such support can be just as valuable as you work to maintain your weight loss. If you worked out on the buddy system on your way to losing weight, continue to do so. If your family adopted a healthy diet to help make things easier on you during your weight-loss efforts, continue to eat such healthy foods as a family, which can only pay dividends for everyone in the long run. • Expect some setbacks, but don’t accept them. Just like there were setbacks on your road to losing weight, there will be setbacks as you try to maintain that weight loss. Such setbacks are to be expected, but they’re much easier to accept when you’re already at a healthy weight than they were when you were overweight. But when you accept setbacks and don’t work to avoid more, all that hard work losing weight could end up being for naught. Don’t beat yourself up if you gain some of the weight back, but if you do, assess how it happened and work to address any issues that might have led to that weight gain.
LAKESHORE LAKESHORE FAMILY FAMILY MEDICINE MEDICINE 7060 Erie Road, Derby, N.Y. 716-947-0408
New Facilities - Accepting Most Insurances 3 Locations: Derby • North Collins 337-2422 • Irving 934-4939
• Family Practice for every age, including infants and children. • Sick call availability same or next day • Evening hours and Saturday hours FLU SHOTS Dr. Morris Cavalieri ARE HE RE! Dr. Henna Sheikh Dr. Mary Rykert-Wolf Dr. Tariq Sheikh Karen Placek-Norton PA-C Angel Macko, PA-C Also Available: • Neurosurgery • Physical Therapy • Massage Therapy • Chiropractic Services • Lab • Neurology • Medically Managed Weight Loss • Urology • Podiatry • Cardiology • GI Specialists • Rheumatology • Vascular Surgery • Physiatry • General Surgery • Orthopedics
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When you can’t wait to feel better We treat a wide range of illnesses and injuries • No appointments necessary • Board Certified Physicians • Lab and X-rays on-site • Open every day • Walk-in service in minutes • Most insurance plans accepted
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716-202-1462 Hours 10am - 8 pm Daily
www.accelfastcare.com