BC the Mag Health, Beauty, Fitness (Winter 2015) by Bergen County the Magazine

WINTER 2015

TIME TO HIT THE GYM The Hottest Workout Clothes for Winter

Health, Beauty & Fitness

COMFORT FOODS

They're Not Just about Butter and Oil!

PROBIOTICS What You Need to Know

Winter 2015

www.bcthemag.com

THE COACH'S CORNER WITH SEAN KELLY

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WINTER 2015 PUBLISHERS SHARON & STEVEN GOLDSTEIN

WE ARE PLEASED TO ANNOUNCE THE ADDITION OF DR. FRANK CELENZA FROM NEW YORK CITY, ONE OF THE WORLD’S LEADING AUTHORITIES ON INVISALIGN ORTHODONTICS FOR TEENS AND ADULTS. Dr. Celenza is dual certified in both orthodontics and periodontics.

ASSOCIATE PUBLISHER BRANDON GOLDSTEIN EXECUTIVE EDITOR JUSTIN HENRY DAVIDSON DESIGN DIRECTOR DEANA IVORY MARKETING & SALES LINDA BARBA AMY SCHWARTZ CONTRIBUTING WRITERS

If you would like to have beautiful straight teeth, now is the time for a courtesy consultation with Dr. Celenza.

Please call us at 201-797-8464.

Seven Dental Experts, One Perfect Smile. Cosmetic Dentist • Periodontist • Implant/Oral Surgeon • Prosthodontist Endodontist • Restorative Dentist • Orthodontist

DARIA AMATO AUDRA BURSAE SHEILA M. CLANCY BARBARA DAVIS RACHEL GROSS PASHA GUREVICH JACQUELINE HOPE SEAN KELLY JUSTIN LANCASTER ROBERT LEACH TRICIA MCGOVERN JENNIFER MILLET MARK SCERBOLD NEIL THANEDAR EMMA WASHBURN RACHEL WHEATON GRANT WHITTAKER BC Health, Beauty & Fitness is published four times a year. Mail all editorial and advertising materials to: 297-101 Kinderkamack Road, Suite 135, Oradell, NJ 07649. Or email materials to: steven@bcthemag.com.

A Great Team Approach All Under One Roof

For advertising and information, please call 201-694-5197 or 201-694-5196. For subscription information or to contact us, go to www.bcthemag.com.

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Publisher’s Letter

NEW YEAR, SAME YOU L

et’s be honest with ourselves for just one moment: The arrival of a new year signals nothing more than the fact that we have to throw out our old “12 cutest puppies” calendar and replace it with our new “12 cutest puppies” calendar. We know that’s true, so why do we feel that once January comes along we somehow have to change ourselves? I’d bet most of us are actually pretty comfortable with who we are. Sure, we’d all like to make a few tweaks here and there. There’s always room to improve, but overall, I’d rather be consistent. If we actually changed ourselves drastically every new year, we would probably grow to hate the person we tried to become. Gradually, we would revert back to who we inherently are. This is not a bad thing. I promise you that. So let’s change the slogan around a little bit for 2015. Let’s try the following: New Year, slightly improved you! It might not have that same ring to it, but it’s more realistic, and chances are the end goals are actually in reach. This magazine aims to be a resource for you to accomplish some of those smaller goals. After all, three of the most common New Year’s Resolutions are to lose weight, eat healthier, and enjoy life to the fullest. We’re pretty sure we can offer you some great advice that will help you tackle all three. Winter is in full swing, and we all know that nothing warms up the body and soul like some delicious comfort foods. You might not think there are ways to make these more nutritious, but alas, we have the answers for you. More mac and cheese? Yes please! These days, there is so much attention paid to gluten and whether it’s good for you or not. (It still is, we swear.) Still, the number of Americans who have been diagnosed with celiac disease is growing. Eating gluten could have severe health consequences for these people. North Jersey is one of the Italian food capitals of the world so we met up with Mike Wilenta to hear how his gluten-free breadcrumbs have allowed many of us to enjoy our favorite dishes without worrying. In this issue, we also have the pleasure of introducing you to Sean Kelly, our resident fitness expert. Sean has some interesting advice for all the athletes out there and others who just want to be fit and healthy. In “The Coach’s Corner,” Sean looks at the mental side of exercise and how to overcome some of the boundaries that limit us on the field and in the gym. I can’t promise you that 2015 will be the best year of your life, but I can assure you that we can make it a great year together. That sounds mighty good to me. Cheers,

Brandon Goldstein

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Contents

Health, Beauty & Fitness Winter 2015

Revive and Replenish Seven simple tips for making your health and beauty routine more manageable

Metropolitan Gourmet Perfecting the art of gluten-free breadcrumbs

Fashion Time to hit the gym

Tell-Tail Signs of a Healthy Dog Changing your pup’s diet can result in quick and noticeable changes

10 Join the New Year’s Revolution It’s time to change the way we approach New Year’s resolutions 12 Can I Exercise Outside in the Winter? You sure can! Don’t let the elements hold you back 14 Resolve to Get Healthier Stop falling for the same traps and make 2015 your year 20 The Coach’s Corner with Sean Kelly Our resident fitness expert shares his secrets for success that extend beyond the field of play 25 Five Simple Routines for Healthy Hair and Skin Making a few slight changes can go a long way 26 Baby MythConceptions Know the truth about care products for your little one 28 Mobile Matters Choosing the right cell phone for your child 30 Folic Acid and Your Infant Changing your diet during pregnancy can have a positive impact on your baby’s health 32 Caregivers 101 Information you should know before hiring someone 34 Young at Heart Seniors are staying connected through their golden years with the help of long-distance caregivers 40 Smart Snacking Making the right choices can contribute to a healthy eating plan

42 Allergic Infractions Food allergies can cause gaps in nutrition for children. As a parent, it’s your responsibility to make sure your kid is getting enough essential vitamins and nutrients 44 Stay Hydrated in Winter While you may not feel it, your body needs proper hydration even on the coldest winter days 46 Ask Audra Audra Bursae answers all of your questions about which foods to eat to improve your chances of not getting breast cancer, family recipes for healthy living, and counting calories

Health, Beauty & Fitness

Winter 2015

50 Comfort Foods for the Health-Conscious This winter, enjoy your feel-good favorites without feeling bloated 52 Unlocking Sprouted Grains A healthy new addition to your diet 66 Uncovering Probiotics What you need to know 70 Melamine Safety Protect your family from this common household toxin 72 How Should You Train Your Tail-Wagger? Obedience brings happiness to the home but you need to know where to start

76 Tricks for Traveling with Your Dog Forget the kennel! Bring Fido along for the ride 78 The Season of Wine These wintry pairings and recipes will keep you nice and warm until spring comes along

Disclaimer: This information is not intended to treat, diagnose, cure or prevent any disease. All material provided in this publication is provided for informational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition before undertaking any diet, exercise, other health program, or other procedure set out in this publication.

ACT-11D FULL PG Bleed Bergen Health Life - REV Dec_Layout 1 11/4/14 4:33 PM Page 1

ACTIVE ORTHOPEDICS & SPORTS MEDICINE SPECIALIZED CARE FROM SPECIALIZED PHYSICIANS WHERE YOU GO FOR TREATMENT CAN MAKE ALL THE DIFFERENCE At Active, we strongly believe in the team concept of care. We work closely together sharing knowledge, expertise and state-of-the-art medical technologies, so that every patient receives the full benefit of our shared resources. Our full-service, multi-specialty practice features board certified and fellowship trained physicians who are all recognized as being tops in their fields.

THE MOST IMPORTANT TEAM IN ORTHOPEDICS Michael L. Gross, MD Specialty: Sports Medicine Knees & Shoulders A. Ylenia Giuffrida, MD Specialty: Hand & Elbow Oscar Vazquez, MD Specialty: Sports Medicine Ira Esformes, MD Specialty: General Orthopedics

James C. Natalicchio, MD Specialty: Back & Neck Richard D. Rhim, MD Specialty: Spine Surgery Thomas K. John, MD Specialty: Joint Replacement Michael T. Benke, MD Specialty: Sports Medicine

THE MOST IMPORTANT TEAM IN ORTHOPEDICS

EMERSON, NJ • HACKENSACK, NJ • MONTCLAIR, NJ • 1-844-ACTIVE-ORTHO www.activeorthopedic.com Health, Beauty & Fitness

Winter 2015

JOIN THE

NEW YEAR’S REVOLUTION IT’S TIME TO CHANGE THE WAY WE APPROACH NEW YEAR’S RESOLUTIONS WRITTEN BY DARIA AMATO

he origin of New Year’s resolutions can be traced back to several different ancient traditions. At the start of each year, the ancient Babylonians made promises to their gods that they would borrow objects and pay their debts. The Romans pledged their promises to the god Janus, after whom the month January is named. In Medieval times, knights reaffirmed their commitment to chivalry at the end of Christmas by taking the “peacock vow.” Regardless of their origin, New Year’s resolutions are a way for us to reflect on selfimprovement in the coming year. A new year has begun. You might have already stopped going to the gym three times a week or smoked a few cigarettes here and there. Don’t be so hard on yourself. There’s still plenty of time to make positive changes in 2015. I encourage you to think hard and create your own New Year’s revelations. Forget about past failures and focus on the here and now and where you want to go. Begin by making your goal list and reflect upon the nature of the content. For example, are you creating these goals for superficial reasons or for something more authentic? Is your goal tied to making a change to your appearance or your internal health? Take some time to really think about it and write everything down. The goal list is the easier part.

The harder part is putting the goal list into action, mostly because we take an “all or nothing” approach. This is where the New Year’s Revolution needs to happen and here’s how you do it: • Get excited. You are about to embark on an adventure that will offer challenges and show you what you’re made of. “Goal” is just a word. If it doesn’t include commitment, passion, intension, attention and action in the approach to reaching your goal, it has no meaning. • Ask for encouragement and tough love. Tell your friends and family members to give you that extra push when you need it most. We tend to perform better when we have our own personal cheerleading squad in the stands. • Buddy up. Find an accountability partner who will remind you of your intentions and help you work through the rough spots. If you falter a little bit, this person should inspire you to get back on course and you should do the same for him or her. Be sure to check in once a week because we all know what happens when January turns into February and slides into March. • Design an action plan. Do this for each goal on your list. Create blocks of time to work on your goals and break each of them down into bits and pieces. Write your action plan on your calendar and share it with your accountability partners. Praise and reward yourself after you make it past each hurdle. Keep in mind that you start to picture your future when you are clear about your goals and create a strategy. You have the capacity to see into your future and make it whatever you choose. The goal is the end result and the action plan is the road to get there...so get busy!

For more information on healthy living from Daria, visit www.transformativelivin.com.

Health, Beauty & Fitness

Winter 2015

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CAN I EXERCISE OUTSIDE IN THE WINTER? YOU SURE CAN!

DON’T LET THE ELEMENTS HOLD YOU BACK. WRITTEN BY SHEILA M. CLANCY, M.S., C.H.E.S.

any people only exercise inside once January comes around. All that snow, rain, ice and wind prevents you from running outside, right? Wrong! If you dress properly and take the right precautions, you can go outside and enjoy Mother Nature all year round! The winter weather presents some unique safety challenges that you will need to address before you head outside. First off, there aren’t nearly as many daylight hours. If you plan to exercise when you get home from work, you may need to plan a walking or running route that is well-lit and regularly cleared of ice and snow. Make sure to wear bright colors so you stand out to drivers. It’s always a good idea to purchase some flashing lights that you can wear on your arms or waist. Bring a flashlight and a cell phone and let someone know where you plan to walk or run. Maintaining a comfortable body temperature is crucial for completing a workout. You should start by protecting everything above your shoulders. A fleece or wool hat is an absolute necessity, but you may even opt for a balaclava. This is basically a ski mask that only exposes part of your face. Cover your neck with a scarf, bandana or a neck gaiter. A neck gaiter can warm the air that you’re breathing if you decide to pull it over your mouth. If it’s very cold or windy,

smear some Vaseline on your lips, nose and cheeks. It’s always a great idea to wear layers. You’re going to be exerting yourself, so if you get too warm, you may want to take off a layer or two. Wear an undershirt, a long-sleeved shirt, a sweater or sweatshirt and a windbreaker. The layer that is directly on your skin should be made of a wicking material such as polypropylene or silk. Thinsulate, Nike Dri-FIT, Thermax and CoolMax are some great brands worth checking out. Once cotton gets wet, it stays that way. Wicking materials are much better because they help take moisture away from your skin. For your lower body, wear sweatpants with thermal pants underneath them or a pair of tights or running pants. Again, the layer touching your skin should be made of a wicking material. Wearing the right socks in the cold weather is not just a matter of comfort; it’s a safety issue as well. If your feet get too cold and wet you could be at risk for frostbite. Buy wool or rayon socks that are marketed as running socks. Some running socks have added cushioning and padding to protect your feet from shock and impact. Some are made specifically for winter running, and there are even “toe sock liners” that you can wear under your favorite running socks to protect your feet.

“Winter is not a season to be dreaded; it may just take a little extra preparation for you to exercise in a way that’s fun and challenging.”

Health, Beauty & Fitness

Winter 2015

Your feet usually stay pretty warm as long as you keep them moving and dry, but you should wear a warm, waterproof pair of lightweight shoes or boots that have a non-skid sole. Buy a running shoe with as little mesh as possible since that’s where the water will seep through to your feet. The best shoes are the ones with the best traction. If you will be exercising in the ice and snow, you may want to think about buying trail running shoes. These are somewhat waterproof and will provide you with a little more traction in the snow. You might also consider buying a pair of Yaktrax. Yaktrax Run is a lightweight and easy-to-use icetraction device that provides greater stability while you’re running on snow or ice. This device fits over most running shoes and it’s basically like putting chains on your tires during the winter. Top off your outfit with sunscreen and sunglasses and a warm pair of mittens. Mittens create more heat than gloves because they allow for finger-to-finger contact. Not a runner or walker but you still want to exercise outside? Try snowshoeing! Snowshoeing has been around for ages and it doesn’t take any special skills to enjoy it in your local park, golf course, or even your own backyard—weather permitting. This enjoyable and calorie burning

activity requires only a small investment in equipment. Generally speaking, snowshoes cost anywhere from $100-$300. More snowshoes have been developed for women in recent years; these have narrower frames and unique binding designs. You can order them online, but it may be better to go to a store where a salesperson can help you find the right fit and explain how to put them on if you’re a beginner. It’s best to wear leather hiking boots or trail running shoes when snowshoeing. Begin by taking normal strides as if you were walking, although your feet will be slightly wider than normal to avoid hitting the other snowshoe. When you first start out, don’t walk too far away from where you start because you may tire easily. Start off with a 1520 minute snowshoeing session, and as with any exercise, stretch when you are done. Winter is not a season to be dreaded; it may just take a little extra preparation for you to exercise in a way that’s fun and challenging. Getting outside and enjoying nature can clear your mind and lower your stress. It can rejuvenate your spirit and prepare you to meet the next challenge or deadline in another area of your life. Get out there and enjoy the crisp clean air and nature’s beautiful scenery while you restore balance and energy in your body!

Health, Beauty & Fitness

Winter 2015

resolve to get healthier stop falling for the same traps and make 2015 your year by jacqueline hope

f you’ve made and broken the same old weight or health-oriented resolutions each January, you’re not alone. It’s time to say no to gimmicks, diets that eliminate foods, and strange foods and equipment. Focus on research-proven approaches to get healthier that actually work and try to stick to the following guidelines if you really want to improve your health this year.

eat breakfast

Starting the day right can make things go better all day. Research has repeatedly shown that people who eat breakfast tend to take in more nutrients such as calcium, iron, protein and fiber. Eating a solid breakfast will improve your concentration and alertness. You may even have better success with weight management. To get yourself off to a strong start, think about combining protein, carbohydrates and low-fat dairy. Some possibilities include whole-grain cereal and a high-protein yogurt, an English muffin with peanut butter, or an egg sandwich with fruit and yogurt.

make fiber a priority

Fiber, which is found in whole-grain wheat, barley, corn and oats, as well as in fruits, vegetables and beans, helps keep things moving easily through the digestive tract. Remember that grain fiber has different nutritional benefits than fruits and vegetables. You need both kinds! Fiber is also filling, as it provides volume with few calories because our bodies don’t have the enzymes to break it down. Fiber can be digested and used for fuel by the 10 trillion bacteria that live in the colon and it prevents numerous health conditions.

Health, Beauty & Fitness

Winter 2015

Continued on Page 16

get your facts straight

If it sounds too good to be true then it probably is. Losing 10 pounds in two weeks only to regain it in eight makes no sense. Whether you’ve tried to go gluten-free or low-carb, or if you’ve tried to avoid all white foods, the chances are quite high that your efforts didn’t result in long-lasting effects. What works? A balanced eating pattern and an active lifestyle. There is no one perfect diet, and anyone who says otherwise is typically selling a book or products promising weight loss. Registered dietitian nutritionists can be trusted to provide credible, evidence-based information that can be tailored to your lifestyle and taste preferences.

move it

Walk, dance or ride your way to health. Unless you use it 2-3 times per week or more, skip the gym membership. Walk outside, walk the dog, dance in your kitchen, or if the weather allows for it, ride your bike to run errands. If possible, move around every day with some friends for fun and make it part of your regular lifestyle.

make it stick

Make a schedule of your health goals, and keep track of progress by writing in a food and activity journal or calendar. Writing things down makes them more likely to happen. Note things like how you feel before and after meals and exercise. You may be surprised by what you learn.

10 WAYS TO SPOT A FAD DIET IN 30 SECONDS OR LESS diets come and go and return again. here are some obvious clues that a diet is a fad rather than a realistic approach for becoming healthy. 1. 2. 3. 4. 5. 6. 7. 8. 9.

Sounds too good or easy to be true Promises rapid weight loss (5–10 pounds a week) or “miracle cures” Allows only certain foods or food groups and cuts out others Promotes a product, special herb, vitamin or other compound Can only be “followed” temporarily but is not supervised by a doctor Hard to imagine or difficult to follow the diet forever Doesn’t recommend a form of exercise or says that it’s unnecessary Warns that one food or food group will make you seriously ill or worse Makes recommendations based on pseudo-science not endorsed by credible organizations or peer-reviewed by other scientists 10. Cites research that is preliminary, based on animals, has very few subjects, or uses poor methodology

tips to trim mindless calories eat mindfully

Put all of your attention on the food and nowhere else.

eat for hunger

Make sure you are eating because you are hungry and not for other reasons.

eat slowly

You’ll stop eating sooner and register that you’ve had enough.

eat without guilt

Consider whether the food is an “everyday” food or “sometimes” food and eat accordingly, enjoying every bite.

Health, Beauty & Fitness

Winter 2015

Introducing

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REVIVE AND REPLENISH

seven simple tips for making your health and beauty routine more manageable BY BARBARA DAVIS

usy days make it difficult for us to keep up with an extensive health and beauty routine but there are simple ways to create one that works for you. Setting aside a little time each day to focus on yourself can make you feel happier, healthier and prettier. Check out these seven quick tips and get yourself on the path to wellness.

Health, Beauty & Fitness

Winter 2015

Think of the time you dedicate to taking care of yourself as an opportunity to unwind and relax rather than a chore or another item to check off that never-ending to-do list.

3 4

Instead of trying to cram a full-body wellness session into a single day, schedule activities that donâ&#x20AC;&#x2122;t need to be performed daily over the course of a week. This will spread your â&#x20AC;&#x153;you timeâ&#x20AC;? farther and make fitting it all in more doable.

Scrubbing away spent skin cells and the dust and grime of daily life from your face and body allows fresh, healthy cells to grow in their place. After exfoliating, make sure to follow up with a quality moisturizer to smooth and replenish the moisture in your skin.

6 Take time out of your busy day to sit quietly and meditate. Centering the mind can help relieve stress and will improve your overall mental well-being.

Seek out activities such as yoga that deliver in multiple ways. Yoga helps tone your body while giving your mind a chance to slow down and rejuvenate.

Using a hair mask gives your hair a smooth and glossy appearance, making it feel strong. Also, regularly applying facial masks gives the skin a healthy glow and smoother complexion.

Continue to polish and strengthen your enamel at home in between visits to your dental hygienist by using one of several different toothpastes available at your local pharmacy. One option is Colgate Enamel Health Toothpaste. This product helps replenish the natural calcium in your teeth and gently polishes them for stronger, healthier enamel.

Health, Beauty & Fitness

Winter 2015

THE COACH’S CORNER

WITH SEAN KELLY

ean Kelly graduated cum laude from Fairfield University in 2000, where he was a two-sport Division I athlete. After college, Sean spent 12 years on Wall Street and was the head of a very successful sales trading desk for the final eight years of his career. Throughout these years, Sean always yearned to be back in the gym full-time so he could help athletes learn the tools he had mastered. As the founder of Sean Kelly’s Performance Center in Wyckoff and the defensive coordinator of Don Bosco Prep’s lacrosse team, Sean is now working hard to bring his 20 years of training experience to a new generation of athletes. He is currently working on his masters in Sports Psychology at Seton Hall University. Sean sets himself apart by concentrating on the mental aspect of competition. Although Sean has a remarkable ability to improve strength, speed, flexibility and endurance with his proven strength and conditioning training techniques, he understands that mental barriers are often greater than physical ones and he helps athletes of all ages develop skills to conquer these challenges. By consistently teaching confidence, focus, goal setting and motivation, Sean’s athletes are better able to calm their nerves during athletic competition. Sean promotes an optimistic thinking style and he strongly believes that confidence in relation to competitive sport is a result of particular thinking habits, more so than physical talent, opportunity or previous success. In The Coach’s Corner, Sean will share with you some of his secrets for success that extend beyond the field of play.

Health, Beauty & Fitness

Winter 2015

The Coach’s Corner

What is Mental Toughness? People ask me what mental toughness is all the time. Well, I think the answer is pretty simple. Mental toughness is being at your best when it matters the most. It is performance under pressure and consistency over time. As you elevate to higher levels of athletic competition, success becomes less about the physical skills and more about the mental skills. Everyone at the professional level has the physical skills to be successful, otherwise they would not be competing at the professional level. Talent is simply not enough. If it was, every first-round pick in the NFL would become an All-Pro. Consistency is the biggest difference between the bench players and the all-time greats. Almost all professional athletes have the ability to perform at the highest level of their sport once in a while, but it is the players who bring their best every time they perform who have the best careers. Therefore, on top of developing the physical skills to compete at the highest level, athletes must devote time to the development of mental skills that will allow them to consistently perform at a higher level than their peers. So how do you teach mental toughness? Mental toughness can be developed just like any other skill. We all agree that if you lift weights five times a week you will get stronger, right? If you only lift weights once a week, then you probably won’t get as strong, right? The same thing holds true for mental toughness. It is something you need to practice through what we call mental conditioning. Mental conditioning is the process of teaching athletes how to develop influence over their mental state in order to control their behavior.

Mental Conditioning Techniques

Athletes who wish to improve their mental toughness should work on the following: • • • •

Living in the present moment. Learning to act differently than how you feel. Focusing on the process instead of the outcome. Identifying what you can control and what you cannot control. • Staying positive in the face of adversity. • Inspiring and motivating yourself to make the impossible possible. • Developing the dedication and self-discipline that you need to power through the grind it takes to succeed.

Health, Beauty & Fitness

Winter 2015

CancerSurge

The Coach’s Corner

The #1 Thing Not to Do When You Pull a Muscle I remember performing a conditioning test with my brother as he was preparing for his upcoming Division I football season. Every minute on the minute, we sprinted 110 yards and we were supposed to do it 15 times. (By the way, this is a terrible test that does not correlate to football performance but that’s another story.) We were nearing the end of the test when he pulled up, grabbed his hamstring and went down on the track. I immediately knew what happened. I knew firsthand how much a pulled hamstring affects an athlete and how it also lingers if not treated properly. To help heal my brother and get him ready as quickly as possible, we didn’t stretch his hamstring! If you pull a muscle, stretching is the #1 thing you don’t want to do. Doing so will only cause more damage to the injured tissue. A pull, strain or tear usually occurs when muscles stretch and contract at the same time. This can be the result of not performing a proper warm-up, a lack of flexibility (or tightness due to outdated conditioning tests), or being a deconditioned athlete. Contrary to popular belief, you should never stretch an overstretched muscle. Instead, focus on the following steps so you can get back to performing at a high level. First, stop all activity and apply the R.I.C.E.R. method (Rest, Ice, Compression, Elevation, and Referral to a medical professional). This might seem old school, but it will help reduce inflammation to the injured area and speed up the healing process. At the same time, eliminate toxic, inflammatory foods that are comprised of sugar, dairy and processed ingredients. Replace these nonbeneficial foods with lots of fruits and vegetables. You should also increase your omega-3 fatty acid consumption. These are found primarily in fish. As scar tissue forms, it is imperative to focus on the quality of the injured tissue through soft tissue therapy. Massages and foam rolling are great ways to accomplish this. If this is not addressed, scar tissue will build layers at the injured area, reducing flexibility, strength and power. Continue with this throughout the rehabilitation process and beyond. After 72 hours, begin to stretch the areas around the injured tissue. In my brother’s case, this meant stretching the quads, hip flexors and glutes. While you’re doing this, be sure to continue soft tissue therapy. Once the injured tissue is no longer tender, which can range from approximately 2-6 weeks depending on the severity of the injury, you can begin restoring flexibility with light stretching. Gradually move on to strengthening exercises that will help you restore full and optimal function. Continued on Page 24

Health, Beauty & Fitness

Winter 2015

CancerSurgery_McCain_3746472_Layout 1 9/24/14 10:35 AM Page 1

DONALD A. MCCAIN, M.D., PH.D., F.A.C.S. SPECIALIST IN TUMORS OF THE LIVER, GASTROINTESTINAL TRACT, PANCREAS, SARCOMAS, MELANOMA & BREAST EXPERIENCE with MELANOMA: We have the largest single practice performance of sentinel lymph node biopsies and dissections-over 1,000 in the past 10 years. EXPERTISE with LIVER CANCER: We have the highest volume practice of liver resections for metastatic colorectal cancer and hepatocellular carcinoma. Results have been published from our data base of over 600 patients in ASCO-GI Malignancies Symposium 2009. EXCELLENCE with GI MALIGNANCIES: We perform a high volume of resections for cancers of the stomach, pancreas, small bowel, colon, rectum and retroperitoneum, many with unusual pathologic diagnoses. Open, laparoscopic and/or robotic approaches are applied depending on the diagnosis, complexity and overall medical status of the patient.

“Castle Connolly Top Doctors Award” 2014 New York Metro Area “America’s Top Surgeon Award” 2014 Acting Co-Chairman, Dept. of Surgery Hackensack University Medical Center Vice Chairman of the John Theurer Cancer Center Chief-Division of Surgical Oncology Hackensack University Medical Center Assistant Clinical Professor of Surgery– UMDNJ Hackensack University Medical Center Diplomate of the American Board of Surgery Surgical Oncologist Board Certified Fellowship–Memorial Sloan-Kettering Cancer Center PhD in Molecular Biophysics Albert Einstein College of Medicine Member American Society of Clinical Oncology

20 Prospect Avenue, Suite 603 Hackensack, NJ 07601 201.342.1010 DRDONALDMCCAIN.COM

American Hepato Pancreato Biliary Association, Society of Surgical Oncology

The Coach’s Corner

See Your Way to Improved Performance Vision often gets overlooked in the training process. The eyes are wired to your brain, which is where all the information you receive from sight is broken down. Your brain then sends signals to your body to act. The quicker and more accurately you receive that information then the more effective you will be in a competitive environment. Not everyone has perfect eyesight but that’s not an issue because you have the ability to strengthen your vision. Improving your vision can lead to peak performance regardless of your sport.

Peak visual skills include the following: • • • • • • • •

Eye-Hand Coordination - The ability to use your eye more accurately in order to direct the movements of your hands and body, therefore increasing reaction time. Dynamic Visual Acuity - Seeing an object clearly while the object is in motion. Contrast Vision - Sharpness of vision in a variety of lighting conditions. Tracking of Objects in Motion - Increased ability to “keep your eye on the ball.” Increased Peripheral Vision - Increased ability to see things “out of the corner of your eye.” Visualization - The ability to see an object in motion and anticipate where it will be even before the object gets there. Increased Awareness of Depth Perception - The ability to quickly judge the distance and speed of an object such as a lacrosse ball or baseball. Stronger Focusing - This is the ability to change focus from one object to another in a quick and concise manner.

These four exercises can help you gain an advantage on the field: 1. Draw a large X on a post-it note or use tape to make an X and place it on the wall of your room. Roll your eyes. Start by looking up and then slowly circle 10 times clockwise and 10 times counterclockwise and then proceed to locate the X and focus on the image. Repeat 4-5 times. 2. Grab a pen and hold it at arm’s length, making sure the pen is at eye level. Focus on the tip of the pen as you move it closer to your eyes. Stop when you get about six inches away from your face, and focus on the tip as you move it back to arm’s length. Remember to do this slowly and focus on the tip of the pen. Repeat about 10 times. 3. Grab a tennis ball or lacrosse ball and number it 1-5. Bounce the ball off the wall and identify which number is coming back to you. Take this a step further and designate an exercise for each number and perform that movement based off the number you read when the ball bounces off the wall. For example, you throw the ball and you see 3, which is burpees, so you perform a burpee. 4. Sit in a chair 10 feet away from an X marked on the wall. Use a metronome and move your head to the right and left, matching the tempo of the metronome. Keep your eyes focused on the X the entire time. For a challenge, make the X smaller, speed up the metronome tempo, have the X to either side of where you are sitting (right and left) or stand up when performing this drill. Repeat 10 times.

Five Simple Routines for

Healthy Hair and Skin Making a few slight changes can go a long way By Emma Washburn While people may recognize the value of a steaming shower, they may not consider the effects that water temperature and beauty rituals have on the body and mind. Healthier hair, softer skin and less stress can be achieved by following these five simple steps.

1. Choose a Moderate Temperature

Cold water can cause pores to tighten, which makes it difficult to clean the skin thoroughly. Conversely, hot water can dry out skin, causing it to become tight. Cold water can reduce hair volume, and hot water can strip locks of natural oils, leaving hair dry and brittle. Most shampoos work best with a moderate water temperature so be aware of hot versus cold when treating your hair.

2. Add Olive to Your New Look

Damaged and dehydrated hair can happen year round, whether it’s during harsh summers or cold, dry winters. Repairing distressed hair does not always mean you need to make an appointment at the salon or stock up on expensive hair treatments. Look no further than your kitchen cabinet! Olive oil adds moisture and shine to lackluster hair, so treat it—wet or dry—at a fraction of the cost.

3. Turn Up the Volume

After a shower or bath, tousle your hair from root to crown with your fingertips as you blow-dry to create the illusion of fuller hair. When strands are dry, give the roots extra lift by backcombing undersides with a clean and dry toothbrush. Rather than tearing at hair with a comb, the soft bristles will grip and rough up strands just enough to maintain lift.

4. Take a Relaxing Fruit Bath

After a tough day of sun exposure, stress and pollution, a bath set at the appropriate temperature can help de-stress the body and mind. Start by running a warm bath (80-100 degrees), with a half-gallon of milk and lavender oil. Then rub pureed watermelon on the skin. This natural anti-inflammatory will give your skin a soothing finish.

5. Drink Up

We’ve all heard about the benefits of drinking water...and they’re true. “Water helps flush toxins from your body and hydrates your system for healthy-looking skin and a soft, natural glow,” says Warren Wallo, a skin care expert and research scientist. Add a few slices of cucumber or mint leaves to a glass of ice water for a post-bath or shower refresher.

Baby MythConceptions Know the truth about care products for your little one By Jennifer Millet

s a new parent, it’s easy to become overwhelmed from all the conflicting information about the safest ways to care for your little one. This is especially true when it comes to baby care products. Confusion related to ingredients that may be harmful to a baby’s sensitive skin is something that all new mothers and fathers wrestle with on a daily basis. In order to make the right choices for your family, you first need to sort the myths from the facts.

MYTH #1: A baby’s skin is naturally perfect and can be cleansed with water alone. FACT: Protecting the integrity of a baby’s skin barrier is critical. Cleansing is essential as it not only removes dirt, but can also prevent infection and transmission of bacteria that are on the surface of a baby’s skin. It is important to buy products that are designed for babies specifically and that are proven to be mild while meeting or exceeding thirdparty industry standards. The Association of Women's Health, Obstetric and Neonatal Nurses (AWHONN), provides evidence-based clinical practice guidelines and product selection criteria to leading hospitals to ensure that infant cleansers, lotions, and shampoos are safe, effective and appropriate for use on newborn skin. Not all infant cleansers currently on the market meet AWHONN’s criteria, so be sure to look out for products that do when you shop.

MYTH #2: Tear-free products are not safe for a baby’s eyes and may contain harmful numbing chemicals. FACT: The assertion that numbing chemicals are added to tear-free products is false. Products developed by scientists at Johnson’s Baby have undergone extensive clinical evaluation and are proven to be as gentle on the eyes as pure water. They only include ingredients that are safe without the use of numbing agents. Remember, not all baby products that promise to be tear-free are the same.

MYTH #3: Products that say “natural” on the label are safest for your baby. FACT: The use of the word “natural” on labels can be misleading. Standards created by groups like the Natural Products Association apply to a wide range of personal care products. In fact, some “natural” baby products contain allergens and eliminate preservatives that are needed to prevent mold growth and contamination throughout the product’s shelf life.

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Winter 2015

Shopping Tips for the Baby Aisle •

Do your research and buy from companies that you trust to provide safe and appropriate products for your baby. Learn more specifics about product ingredients at www.cosmeticsinfo.org.

•

Understand what ingredients on the label mean and don’t shy away from complicated words just because you don’t understand them.

•

Remember that some trendy and natural brands may not follow AWHONN guidelines for safety and mildness.

•

Beware of brands that make false or unapproved claims and ones that are not evaluated for baby skin specifically.

Health, Beauty & Fitness

Winter 2015

MOBILE MATTERS

Choosing the right cell phone for your child By Robert Leach

t’s not uncommon to spot a 5-yearold with an iPhone when you’re walking down the street in Bergen County. It might not be necessary for your youngster to have such a powerful piece of technology, but every mother and father understands the desire to reach his or her child at any given time. Mobile devices present endless entertainment to kids of every age by allowing them to connect with friends and play interactive games. Children are getting their first cell phone at younger ages than ever before so it’s important for you to make sure they stay safe by investing in a kid-friendly phone and keeping tabs on their activity. From ensuring that there’s fun content to using new applications that limit their exposure to undesirable content, there are many considerations to take into account when purchasing a phone for your child. Consider the following once you have decided to buy a phone for your son or daughter.

DURABILITY

When it comes to kids, durability is key. Look for a phone that can stand up to daily use and invest in covers and screen protectors to save the phone from drops or spills. Add a few simple investments and save big on repair or replacement costs down the line.

SECURITY

Look for a device that creates a safe smartphone experience for your children and monitor their usage. Certain phones, such as the LG Optimus Fuel Android smartphone from TracFone, come with a oneyear free trial of the NQ Family Guardian parental control app which allows you to monitor and manage your child’s activities, locations and phone usage. Apps such as this will give you the peace of mind you need.

ENTERTAINMENT

Make sure the phone has the capability to download apps that provide plenty of quality entertainment. Games that inspire kids to draw pictures, puzzles and word games are great ways to provide children with fun at their fingertips.

AFFORDABILITY

Seek a pre-paid or pay-as-you-go plan so you can manage the data your kids use. If you opt for a contract plan, set limits on costs and be on the lookout for hidden fees.

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Winter 2015

Folic Acid and Your Infant

Changing your diet during pregnancy can have a positive impact on your baby’s health By Jennifer Millet

ach year, more than four million women in America give birth and 2,600 infants are born with neural tube defects such as spina bifida. While there are simple preventive steps women can take, Americans are generally unaware of the impact that enriched grains can have on pregnancy and infant health. A recent Grain Foods Foundation survey with Nielsen uncovered that less than half of Americans are aware that consuming folic acid is a key step a woman can take for a healthy pregnancy. If all women consumed the recommended amount of folic acid, up to 70 percent of neural tube defects could be prevented. Folic acid is needed for spinal cord development in the first three weeks of a pregnancy, often before a woman even knows she is pregnant. Only one quarter of women actually take folic acid into consideration when

choosing what to eat. More than half of pregnancies in the U.S. are unplanned, so experts advise women of reproductive age to follow a healthy lifestyle, including a diet rich in folic acid, whether they are planning on having a baby or not. Ensuring that your diet contains ample enriched grains such as white bread, tortillas, pasta and cereal is the easiest way to up your folic acid intake. Enriched grains such as white bread are the number one source of folic acid in the diets of most Americans. These grains can contain twice as much folic acid as their whole-grain counterparts. Other foods that can reduce one’s risk for having a child with birth defects include leafy green vegetables, dried beans, peas and fruits. “All women of reproductive age need to follow a healthy lifestyle, whether or not they’re

Photos courtesy of Getty Images.

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Winter 2015

planning to have a baby,” explains Dr. Bruce Young, a leader in obstetrics and gynecology. “It is important that women, even at an early age, become vigilant about having folic acid in their diets. Most of the folic acid and B vitamins actually come from enriched grains in our diet, so fortified foods made from enriched white flour are great sources.” The Centers for Disease Control and Prevention (CDC) credits enriched grains with lowering the rate of neural tube birth defects in the United States by approximately one-third since the Food and Drug Administration began requiring fortification of enriched grains with folic acid in 1998. In fact, the CDC recently named folic acid fortification of enriched grains as one of the top 10 public health achievements of the first decade of the 21st century. “Folic acid is a B vitamin that helps cells grow and develop, which is why it’s so important for a healthy pregnancy and preventing spina bifida,” says Sylvia MelendezKlinger, a registered dietitian. “The single biggest step women can take to prevent spina bifida from occurring is consuming enough folic acid before getting pregnant.” Every mother wants what is best for her child. Changing your diet is a great way to increase your chances of giving birth to a healthy baby.

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The Revision Rhinoplasty Specialist of Northern NJ & Bergen County Rhinoplasty is regarded as one of the more difficult cosmetic surgery procedures to achieve consistent results. The difference between an optimal or undesirable outcome can often be measured in mere millimeters. Some patients may seek out additional surgery to revise or repair their original nose job. Dr. Winters is who to call to get it right. You’ll find him and other top surgeons at the Vanguard Surgical Center.

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Winter 2015

CAREGIVERS 101

Information you should know before hiring someone By Rachel Wheaton

any families don’t know where to begin when looking for the perfect caregiver. The Internet offers a quick fix for finding caregiver information but it can also be a misleading source. It’s crucial to know the history of your caregiver whether you’re just trying to find a babysitter for a few weeknights or a full-time nanny. According to the Office of Juvenile Justice and Delinquency Prevention, babysitters are responsible for 4.2 percent of criminal acts against children under six years of age. This percentage may seem small, but if parents do their due diligence it may be possible to prevent some of these crimes. Many people turn to the Internet when looking for the appropriate caregiver for their family. Online databases have affordable price tags and a quick turnaround with information. Though many of these sites tout that their applicants are “mom recommended,” many are simply electronic databases with little investigative reporting on applicant history. They report major offenses such as felonies but these sites often miss the mark on reporting minor crimes and misdemeanors, which are the types of crimes that

speak volumes about an applicant’s character and past. Make sure you choose a reputable site and look at all the information carefully. In addition to a traditional online search, you should also use the more thorough option of live court research. This choice is more costly, but live court research conducts an extensive search of federal and state court records, both past and present. Look for a screening company with the most up-todate information. According to Darren Dupriest, president and CEO of Validity Screening Solutions, parents should create a proper checklist and utilize both online searches and court records. “Make sure your search includes an allencompassing look at an applicant’s verifications, records with federal and state agencies and other personal assessment screenings,” Dupriest said. “[These] are all important determinants when choosing the best caregiver for your family.” A complete review of a potential caregiver ensures that you are entrusting your family to the safest and best care possible. It also provides peace of mind while you are away from them. You can’t put a price on that.

“Make sure your search includes an allencompassing look at an applicant’s verifications, records with federal and state agencies and other personal assessment screenings,” Dupriest said. “[These] are all important determinants when choosing the best caregiver for your family.”

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Before choosing the appropriate background check, make sure it hits all the important marks listed below: CRIMINAL RECORDS

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A thorough search will identify any felony or misdemeanor criminal convictions. This search should be current enough to include any pending cases involving the candidate.

SEX OFFENDER REGISTRIES

A criminal record search alone does not include significant sex offender information because each state has its own stand-alone registry. Be sure to look for a screening company that offers a multi-state check.

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For caregivers required to drive on the job, a thorough check of their driving history is essential. This includes the possession of a valid driver’s license and ensuring that it has not been suspended or revoked. The applicant should not have any objectionable moving violations.

VERIFICATION

A proper check will ensure that past employment, certifications and references are verified through the original source.

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Young at Heart

Seniors are staying connected through their golden years with the help of long-distance caregivers By Barbara Davis

or seniors, keeping in touch with friends, family and caregivers is key to maintaining an active social life and remaining independent. The number of seniors and the need to find creative ways to be mindful of their care is on the rise. According to the National Institute on Aging, nearly seven million Americans provide support as longdistance caregivers. Helping an elderly person who lives alone stay connected with others can play a major role in that senior’s quality of life. As a caregiver, you can help foster those connections by coordinating a rotating visitor schedule with friends and family and asking others to make regular calls to check in and chat. Email, cell phones and texting can be especially useful for seniors living away from friends and family or for those who aren’t able to travel as much as they used to. One affordable option is a complete phone system, such as VTech CareLine, which has no monthly fee. Offering a wearable pendant, one-button or voice-activated dialing, big buttons and a volume booster, CareLine has features designed with seniors in mind.

Researching local senior programs, such as classes, shopping excursions or fitness programs is another great way to help out. Seniors today are staying active by spending time with friends and family outside of their home, rekindling old passions and exploring new activities that keep them on the Scott, Charles, Melissa able and Michael move. Even for Rachel, seniors who aren’t to be Berkowitz as active, changes in scenery, like a neighborhood walk or visit to the park, are great ways to get fresh air and lift spirits. It would be helpful and kind of you to suggest a few activities. Transportation can sometimes be a challenge, especially for seniors who rely on caregivers who work full-time. There are numerous organizations that provide transportation resources for seniors to assist in getting them safely to doctor’s appointments, organized activities at local community centers, Laurie Siegel shopping excursions and more. and Gary Siepser Your local Area Agency on Aging is a good resource to begin researching options in your area for your loved ones. Find your local agency at www.n4a.org.

Selecting a Senior Phone

A phone system can provide valuable security and peace of mind for seniors living alone and the loved ones who are responsible for their care. To get the maximum benefit of a phone system designed for seniors, experts recommend shopping for the following features:

Annette Myers and Ron Soussa

Voice Amplification

Conversations are easier to hear and understand when you can adjust the volume of incoming sound. Look for units that can be adjusted by up to 40 decibels.

Caller ID Announce

Hearing who is calling announced through the speakerphone prevents the risk of falls or other injuries associated with running to catch a ringing phone.

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Photo Dial

It can be difficult to associate names and numbers as memory and/or vision diminishes. A phone that allows you to associate photos with speed dial numbers will help your loved one keep important numbers straight, which is especially important in an emergency or time of need.

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Photo courtesy of Getty Images.

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Metropolitan Gourmet Perfecting the art of gluten-free breadcrumbs By Justin Henry Davidson 36

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Winter 2015

ilenta Feed has been turning by-products from bakeries in the tri-state area into animal feed for decades, and after years of success, Mike Wilenta and his father Peter decided it was time to begin a new foray into the food industry. In August 2013, the Wilentas started to notice the rising gluten-free trend when they visited wholesale bakeries. There are countless gluten-free brands and products available today, but the father and son noticed that something was missing. “We saw this trend of gluten-free, and not really a huge amount of breadcrumbs and croutons or anything that was decent,” said Mike, 28. “We heard complaints from people that they couldn’t find a good product so we decided to start a new venture.” Late last summer, the Wilentas launched Metropolitan Gourmet. Located in Parsippany, Metropolitan Gourmet has begun to revolutionize the gluten-free industry by producing glutenfree breadcrumbs. As the Vice President of Metropolitan Gourmet, Mike said the point was to create something that the entire family could enjoy. The focus is on simplicity and excellent taste. For instance, the breadcrumbs recipe contains only five simple ingredients: brown rice flour, white rice flour, salt, sugar and corn-free baking powder. “A lot of other breadcrumb products are just not good,” said Mike. “They don’t taste good or they’re too dense and hard. They don’t

taste like a regular breadcrumb when you’re cooking with them. It ruins the flavor of the meat or the fish that you’re cooking with.” According to Mike, the process is quite simple. First, they make the dough and bake it. After the bread is complete, they grind it up and dry it down. The manufacturing facility is capable of producing 1,200 pounds of breadcrumbs in an hour. In addition to producing breadcrumbs, Metropolitan Gourmet also manufactures gluten-free croutons, stuffing mixes, pizza crusts and biscotti. Everything is certified kosher and non-G.M.O. In addition to not containing gluten, Metropolitan Gourmet products are free of allergens such as soy, milk, eggs, corn and dairy. The only exception is the croutons, which contain eggs. A selection of Metropolitan Gourmet products can be purchased online so you can cook at home, but the majority of the company’s business comes from distributors and retailers in the tri-state area. Currently, Metropolitan Gourmet is working on deals with ShopRite and Fairway, and they are also working on major exports to Spain

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Winter 2015

and Korea. For wholesale, Metropolitan Gourmet sells 20-pound and 50-pound bags of breadcrumbs. Their goal is high-volume, and Mike believes that 2015 will be a very successful year. So far, the company has been receiving tremendous feedback. Many gluten-free breadcrumbs still contain allergens, or they don’t taste as good. With Metropolitan Gourmet’s product, that isn’t the case. Now mom or dad can cook for the entire family without worrying. “It’s not just for the people with celiac,” Mike said. “It’s for the mom or the one son or daughter who has celiac disease, but [mom is] cooking for the whole family. Instead of cooking separate meals, she can cook once and that’s it.” Gluten-free is here to stay. Now, thanks to the Wilentas, families can enjoy the same meals without tasting the difference. For more information on Metropolitan Gourmet, visit metropolitan-gourmet.com.

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SMART SNACKING

MAKING THE RIGHT CHOICES CAN CONTRIBUTE TO A HEALTHY EATING PLAN BY RACHEL GROSS

ou may feel like stealing nibbles between meals is a guilt-worthy offense, but you shouldn’t necessarily feel that way. ORC International, a business research firm, recently conducted a survey that showed how 98 percent of Americans have snacked at least once in the last two weeks, and the majority of the population consumes one or two snacks every day. Snacks, it seems, are as American as apple pie. Some experts advocate snacking as a way to manage food intake throughout the day. This keeps your metabolism running strong and helps you avoid overeating at any one meal. Moderation and balance are important components of successful snacking. You should also consider calories, portability, and nutritional content such as protein and fiber when choosing a snack.

Alison, Gibson and Brett Borelli

to be sure you’re never caught without a smart snacking option, check out these snacking survival tips: Drs. Steven and Sue Simring

•

Look for snacks that combine food groups for an extra nutrition punch. For example, pair a low-fat dairy product such as yogurt or cottage cheese with fresh fruit for a tasty and satisfying treat.

•

Don’t sacrifice calories for convenience. Many on-the-go bars are loaded with sugar and lack overall nutrition. Find a smart alternative such as a SoyJoy bar. These all-natural, certified gluten-free snack bars are baked with pieces of real fruit and non-G.M.O ground whole soybeans. Each bar offers the perfect combination of carbohydrates, plant-based protein and fiber for only 130-140 calories.

Michele O’Shea and Connor O’Shea

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When you need a little more to fill you up, choose foods that have a high fiber and water content. These options let you eat more volume without loading up on calories. Fruits and vegetables, whole grains and nuts are all good choices when you’re feeling extra hungry. Try one-half cup of shelled edamame for a convenient, high-fiber snack.

•

Keep quick, low-calorie snacks on hand. A large apple, three and a half cups of popcorn, or a large handful of almonds (about 23) are all snacks that contain less than 150 calories. The key is doing the math and measuring ahead of time so you’re not tempted to make a less healthy choice when hunger strikes and you’re pressed for time.

•

Manage your sweet tooth with healthier options. Every diet has room for indulgences once in a while, but save those for special occasions. Fruit can appease your taste buds when you’re craving something sweet. Reach for frozen bananas, grapes or even a baked apple sprinkled with some cinnamon.

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Winter 2015

Sharon Lee Parker and Dr. Mark Schlesinger

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ALLERGIC INFRACTIONS Food allergies can cause gaps in nutrition for children. As a parent, it’s your responsibility to make sure your kid is getting enough essential vitamins and nutrients. By Grant Whittaker

he first mission in preparing safe meals for children with food allergies is avoiding the offending ingredient. Naturally, this necessary measure comes with a few downsides. Diets that miss out on the nutritional value found in foods kicked off the menu can ultimately have a negative impact on a child’s health. It’s important to find the right balance. A study in the Journal of the Academy of Nutrition and Dietetics cautions that such diets can induce vitamin and mineral deficiencies, anemia and other symptoms affecting a child’s growth and nutritional status. “Food allergies and intolerances are on the rise,” said Vandana Sheth, a registered

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Winter 2015

dietitian and a spokesperson for the Academy of Nutrition and Dietetics. “But it’s important that we identify that kids are actually allergic (through proper testing) before we avoid those foods unnecessarily.” Milk, eggs, soy, peanuts, tree nuts (such as walnuts, almonds and pecans), wheat, fish and shellfish are the eight foods that account for more than 90 percent of childhood food allergies. Food intolerances to lactose and gluten add even more children to the at-risk list for nutrient deficiencies. “A parent should always offer a variety of different foods within a food group,” said Cheryl Orlansky, a registered dietitian and the president of the Greater Atlanta Dietetic

Association. For example, some gluten-free grains include rice, corn and quinoa. If a child is allergic to peanut butter, substitute sunflower seed butter. It is not a good idea to skip dairy entirely, according to Toby Amidor, a registered dietitian who wrote “The Greek Yogurt Kitchen.” If you do, you will miss out on its nine essential nutrients. “Studies show people with lactose intolerance may tolerate up to a cup of fluid milk, which has 12 grams of lactose,” said Amidor. “Cheeses, Greek yogurt and cottage cheese are much lower in lactose.” The food allergy study found in the Journal of the Academy of Nutrition and Dietetics also measured the benefit of dietary counseling in preventing and correcting nutrient deficiencies in children with food allergies. Results from the multi-center study in Italy showed that advice on what foods to eat in order to fill in the gaps helped kids get enough calories, protein and other needed nutrients. “I think it’s fascinating. They showed that dietary counseling really helped and growth patterns were improved,” Sheth said. “A lot of kids outgrow allergies to eggs and milk by age 16 but other allergies such as nuts may be life long.” Her knowledge comes firsthand, as her own son was diagnosed with over 20 food allergies as a child. “Now he’s a healthy JV football player. He’s down to four or five allergies including all nuts. I always feed the team so I can keep an eye on what he’s eating.” To learn more about food allergies, visit www.bestfoodfacts.org.

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Stay Hydrated in Winter While you may not feel it, your body needs proper hydration even on the coldest winter days

By Emma Washburn

t’s more important than ever to stay properly hydrated when the mercury drops. During winter, you may not seem to sweat as much but that doesn’t lessen your risk of dehydration. “As a hospital physician, I’ve seen far too many people succumb to dehydration-related health scares, stemming from high-elevation ski trips, to travel, to simply forgetting to drink water because it’s cold outside,” says Dr. Ralph E. Holsworth, a physician at Southeast Colorado Hospital. “Staying properly hydrated can help ensure good health through the winter, reduce dry skin and even help you flush toxins out of your body to reduce the chances of getting a winter cold or flu.”

Health, Beauty & Fitness

Winter 2015

Roughly 75 percent of the North American population is chronically dehydrated. By the time you feel thirsty—and sometimes when you don’t—you may already be getting dehydrated. Whether you’re skiing or just taking a walk on a brisk day, you should follow these simple tips that will help you stay hydrated throughout the winter season and beyond. •

Set a daily water intake goal. A good rule of thumb for daily water intake from food and fluids is two liters for females and 2.5 liters for males with moderate physical activity levels. Adjust your personal goal to account for climate and activity level. Start your day by filling a tumbler or setting out bottles of your favorite water totaling your goal. Supplement with healthy foods that have high water content like soup, salad and pears.

•

Make it wintry. During cooler weather, chilled water isn’t very enticing. To make it more appealing, warm a mug of water or add a burst of flavor from your favorite winter fruit like oranges, tangerines or cranberries. Drop in a cinnamon stick for an added flavor kick and enticing aroma.

•

Check the mirror. A tried and true way to know if you’re getting enough water is to check your mirror. If your skin appears dry and flaky, it’s time to drink more fluids.

•

Drink electrolyte-enhanced alkaline water (also called functional water). Wellness experts agree that disease and infection have a hard time thriving in an alkaline environment. High-pH water can help neutralize acid levels and restore your body to a natural state.

•

Pack the H20. From carrying a backpack to wearing a special hydration pack, it’s important to bring water with you during winter outings. If you simply can’t bring it with you, be sure you have a list of stores that offer bottled water and keep a supply of it in your car’s trunk for emergencies.

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Ask Audra

“Breast cancer runs in my family. Can you recommend any foods that will help improve my chances of not getting it?”

I can’t make any claims that eating certain foods will guarantee against breast cancer. However, certain studies have shown that many foods can help combat and prevent breast cancer. If breast cancer runs in your family, or if you are at high-risk for other reasons, I would highly recommend incorporating these six foods into your diet regularly.

1. Mushrooms

Mushrooms contain certain phytochemicals that have been shown to block a specific enzyme from producing estrogen. This can lower one’s risk of hormone-dependent breast cancers. There is also research that shows how mushrooms potentially have the ability to attack developing tumors by boosting the immune system. A 2013 study found that glucans (sugars found in the cell walls of algae, mushrooms and some grains) from mushrooms stimulated cells of the immune system and could be potentially used for treating tumors.

2. Blueberries

We’ve heard for years about the incredible antioxidant levels in blueberries. It turns out that blueberries may also be a perfect food for targeting breast cells. A study conducted in 2014 found that a diet rich in blueberries helped to protect against estrogen-mediated breast cancer. In the study, animals that were programmed to develop breast cancer were fed a blueberry-rich diet. This actually helped delay the development of breast tumors while also reducing their volume and ability to replicate!

3. Broccoli

Sulforaphane, a compound in broccoli and broccoli sprouts, has been found to target and kill cancer stem cells and can prevent new tumors from growing, according to a study done in 2010. Another 2012 study found that eating broccoli and other cruciferous vegetables improved the likelihood of breast cancer survival. The study showed that the participants who consumed the most cruciferous veggies were 62 percent less likely to die of breast cancer and 35 percent less likely to experience a reoccurrence compared to those who ate the least.

4. Garlic/Onions

Garlic has been shown to fight many different forms of cancer. Studies have shown that garlic and many of its compounds may reduce the development of breast cancer and suppress the cell growth of human breast cancer. This has also been found to be true of onions.

5. Beans

Fiber has been shown to be an excellent way to reduce cancer odds and beans happen to be full of it. A 2005 study in the International Journal of Cancer noted that eating lentils or beans two times per week could actually reduce the risk of developing breast cancer by 24 percent compared to those who ate beans less than once a month. Colorful beans (versus white beans) are actually healthier because they contain higher levels of antioxidant and cancer-fighting flavonoids.

6. Green Tea

Green tea is full of polyphenols, an antioxidant that has been shown to inhibit the growth of breast cancer cells (and many other cancerous cells as well). The reason for this may be due to the fact that certain polyphenols in green tea can actually suppress two specific proteins that promote tumor cell growth and migration. One study found that women under 50 who consumed at least three cups of green tea daily reduced their risk of developing breast cancer by 37 percent. Another study found that women who had breast cancer and drank large amounts of green tea had cancer that spread the least.

Audra Bursae is the founder of Nourish Mind + Body, a holistic wellness center in Cresskill. In her Ask Audra column, Audra offers her insights on nutrition and fitness. Readers are encouraged to submit any questions they may have and she will personally answer them by email or by addressing them in her column if she believes the topic would be beneficial to share with our readers. You can contact Audra at audra@nourishmindandbody.com or visit her website at www.nourishmindandbody.com.

Ask Audra

“I want to start feeding my family healthier meals but I don’t know where to start. Can you provide me with some nutritious veggie-filled recipes that my family will enjoy?” Feeding your family nutrient-dense meals is one of the best gifts you can give them—and yourself. I would suggest making nutrient-packed soups and stews and freezing them in individual mason jars so that you have them ready to go all the time. I do this myself and it’s a total lifesaver!

breakfast Blueberry Baked Oatmeal This recipe is ideal for a family as it’s easy to put together. You will make enough for everyone and can even freeze it in squares for later use. It’s deceptively delicious!

Ingredients

(Makes 6 Servings) 1 cup old-fashioned oats, dry (use certified gluten-free if necessary) 2 tablespoons ground flax ¼ heaping cup of oat flour (you can grind yourself or purchase) 1 teaspoon baking powder ¼ teaspoon sea salt ¼ to ½ teaspoon ground cinnamon 1 cup unsweetened almond milk 2 to 3 tablespoons maple syrup 1 tablespoon lemon juice 1 tablespoon melted virgin/unrefined coconut oil 1 ½ teaspoons vanilla extract 2 cups frozen wild blueberries (or any fruit of your choice such as chopped apples, pears, peaches, or cherries)

Directions • • • • • •

Preheat oven to 400° and coat a square 9 x 9 inch or round nine-inch baking dish with coconut oil. In a food processor, add the oats, flax, oat flour, baking powder, salt and cinnamon. Pulse several times until coarsely chopped. Transfer to a large mixing bowl. In a small bowl, whisk together all of the wet ingredients. Slowly pour into the dry mixture while stirring. Fold in the blueberries or other fruit and then spread the mixture evenly into the baking dish. Bake for about 20 minutes, or until crisp and golden on the outside. Remove from oven and allow to rest for 5-10 minutes before serving.

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Winter 2015

Ask Audra

lunch

Vegetarian Chili There’s a bit of chopping involved with this one, but outside of that, this couldn’t be easier to throw together. It’s filling, comforting, and absolutely yummy. You won’t miss the meat at all!

Ingredients 1 tablespoon coconut or olive oil 1 to 3 cloves garlic, minced 2 organic bell peppers, chopped 1 sweet onion, chopped 3 carrots, chopped 1 tablespoon cumin 3 tablespoons chili powder 1 can black beans, white kidney beans and red kidney beans (rinsed and drained) 1 large jar or can of organic fire roasted diced tomatoes with juice 2 teaspoon dried oregano 1 container organic button mushrooms, sliced 1 tablespoon unsweetened cocoa (cacao) powder 2 tablespoons chia seeds Pinch sea salt Pinch cayenne

Directions • • • •

In a large pot, heat the oil over medium heat. Add garlic, peppers, onion, carrot and sauté until everything is soft (approximately 5 minutes). Add the rest of the ingredients, cover, and cook for about 30-40 minutes on low to medium heat. Enjoy! This gets better as the flavors blend and it’s also fantastic to freeze for later use.

dinner

Sautéed Chickpeas with Spinach and Tomatoes This is a super nutritious and easy weekday meal that is packed with protein, fiber, iron and lycopene. You can whip up this meal in less than 20 minutes.

Ingredients

Two cans of organic chickpeas, drained and rinsed (look for a BPA-lining-free brand) ½ to 1 tablespoon coconut oil 4 to 5 cups spinach, washed ½ cup tomato sauce (go for an organic brand that is very simple and clean in ingredients) 3 garlic cloves, minced ½ teaspoon ground cumin Pinch of red pepper flakes 1 tablespoon red wine vinegar or apple cider vinegar ½ teaspoon smoked or regular paprika Sea salt and freshly ground black pepper, to taste Lemon juice, to taste 3 tablespoons chia seeds (optional)

Directions • • •

Throw all ingredients into a big skillet and heat until spinach wilts. Once spinach is wilted and everything is hot, serve and enjoy. Serve over quinoa, wild rice, or on its own.

Ask Audra “I’m so confused by the whole calorie counting thing. I want to lose weight but I also don’t want to end up obsessed with numbers. Is it helpful? Is it necessary? Please help!”

Good news! You don’t have to count every calorie you eat in order to lose weight. All too often, people become slaves to the nutritional information on packages and count every single calorie that they consume. As a result, they avoid many nutritious foods because they say they’re “too high in calories.” Weight loss isn’t successful with this method and here’s why: Counting calories is inherently flawed. The notion of “a calorie is a calorie” is overly simplistic and outdated. For many years, we assumed that a calorie equaled a calorie and that as long as one consumed under a certain amount of calories daily, weight loss would occur. Unfortunately, this isn’t completely accurate. Calories have been studied extensively in recent years and one of the biggest discoveries has been that calories are not equal. Wake Forest University performed a study using monkeys who were fed the same calorie and fat levels except one group of monkeys was fed foods high in trans fats while the other group was not. Researchers discovered that the monkeys that consumed the high trans fat diet gained four times more weight and developed 30 percent more belly fat compared to the monkeys who munched on meals made with natural plant-based fat. What this means is that eating a 400-calorie meal comprised of processed or fast food does not have the same impact on the body as eating a 400-calorie meal composed of whole, natural foods. We have learned that processed foods, even if they are low in calories are often useless to the body, so we store them as fat. The body is brilliant, and when a food isn’t whole or “real,” it makes our system go a bit haywire, thus leading to an extra burden on the organs, a compromised immune system, a hindered metabolism and fat storage. Another shocking truth is that the information listed on food packages is often incorrect. By law, food products can be off by as much as 20 percent when it comes to the accuracy of the calories stated on the label. This means that a frozen dinner listed at 400 calories could actually be much closer to 500. If you eat several packaged foods each day, you may be consuming many more calories than you think. Some very popular frozen treat brands that claim to be low in calories actually contain 68 percent more than listed! There is some good news for whole-food eaters out there. A Harvard professor recently discovered that a formula used to determine calorie values for many people—which is over 100 years old—is flawed. Further investigation has uncovered that several whole foods actually contain fewer calories because some components don’t get digested due to soluble and insoluble fiber, preparation and cooking method. Incomplete digestion means that instead of being absorbed into the body where calories have to be burned, used, or stored, some simply travel through the digestive system and are excreted as waste. This research has led to the discovery that almonds actually supply 30 percent fewer calories than the label declares, while many processed foods contain more than expected. It’s also important to note that some foods, including ginger, cinnamon, and chili peppers, or food patterns, like a plant-based whole-food diet increase metabolic rate. This actually triggers the body to burn more calories. The bottom line is that calories serve a very important purpose but to become overly concerned with the numbers often backfires. For successful weight loss and maintenance, and to promote your overall health, focus on eating a high plant-based and whole-food diet rather than a diet rich in foods that come out of packages.

Health, Beauty & Fitness

Winter 2015

Comfort Foods for the Health-Conscious

This winter, enjoy your feel-good favorites without feeling bloated

By Mark Scerbold

omfort foods warm us up on the coldest days. These foods are packed with nostalgia and mouthwatering flavors that bring us back to the days when mom cooked for us. However, these time-honored recipes are usually packed with fattening ingredients that can undo any healthy eating intentions. You can still enjoy your favorite comfort foods while enjoying the same mouthwatering flavors. Here’s how to do it!

Stuffed Baked Potato • • • •

Add color and nutrition by topping potatoes with cooked vegetables such as broccoli, cauliflower, spinach, red bell peppers, shredded carrots, mushrooms or onions. Make it a protein-rich meal by adding 95 percent lean ground beef or 93 percent lean ground turkey. Sprinkle potatoes with calcium-rich dairy by adding two ounces of reduced-fat cheese. Swap sour cream toppings with fat-free Greek yogurt or low-fat cottage cheese with garlic or onion flakes.

Macaroni and Cheese • • • • •

Choose whole-wheat pasta to boost fiber and protein. Cut down on calories by using reduced-fat cheese. Add chopped vegetables like broccoli, spinach and mushrooms for flavor and fiber. Boost protein by adding 95 percent lean ground turkey. Right before baking, fold in fat-free Greek yogurt to the cheese, macaroni and vegetable mixture. This gives the dish an extra creamy texture and a boost of protein and calcium.

Meatloaf • • • • •

Use 95 percent lean ground beef or 93 percent lean ground turkey. Replace some of the meat with cooked grains such as quinoa or bulgur. Add texture and moisture to meatloaf by adding vegetables like mushrooms, onions and green peppers. Top it with tomato paste instead of ketchup. Make your own breadcrumbs by drying out slices of whole-grain bread.

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UNLOCKING SPROUTED GRAINS A healthy new addition to your diet By Jacqueline Hope

prouted grains have been popular with health food junkies for quite some time but they’ve only recently hit the mainstream. They have popped up everywhere from breads and cereals to restaurants in the past few years. This hot new healthy ingredient has loads of nutritional benefits and is increasingly easy to find, but what exactly is a sprouted grain? A sprouted grain is the beginning of a grain seed’s life cycle—before it becomes a mature plant. Under the right temperature and moisture conditions, the outer layer will split open and a young shoot will sprout out of the grain, releasing vital nutrients and enzymes stored inside. Grain seeds are similar to long-term storage packages in that they are designed to keep their goodness locked inside until conditions are right to grow a new plant. Simply put, they are small, edible seeds that come from grasses such as wheat and barley. Whole grains can be ground, cracked, or flaked and still retain their benefits. According to the Whole Grains Council, the sprouting process can increase the amount and availability of some vitamins (most notably vitamin C), and minerals. This process makes sprouted grains a potential nutrition powerhouse. Sprouted grains are a tasty way to add iron, zinc, magnesium and fiber to your diet. These minerals contribute to your well-being by providing oxygen, nourishing skin, supporting bones and aiding with digestion. Whole grains contain some of the best elements to keep you on track when it comes to maintaining a healthy weight. Research supports the notion that eating healthy amounts of fiber, which is found naturally in whole grains, helps people manage their weight. Consuming more fruits, vegetables, and whole grains has been associated with reducing the risk of heart disease. Sprouted grains are also a great way to get the healthy energy you need. Whole grains are complex carbohydrates and they naturally contain fiber so they give you more nutrients per calorie than refined carbohydrates. It’s a better way to fuel your day!

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Winter 2015

“With the attention paid to gluten-free, a dark cloud has been surrounding whole grains for several years,” said Toby Amidor, a registered dietitian and author. “Unless you have celiac disease or other individual needs, whole grains— including sprouted grains—are an important part of a healthy diet.” Eating real, pure foods is at the core of a healthy lifestyle. The recommended daily intake of whole grains is 48 grams, and the nutritional advantages of sprouted grains make them a great option to achieve this daily goal. It’s so simple to add them into your diet. When you make a stir-fry or salad, sprinkle some on top. Baking something, or making homemade pasta? Try using some sprouted grain flour. Get a healthy start to your day by eating a bowl of Kashi’s new Organic Promise Sprouted Grains cereal, and make sure you check the grocery aisle for all sorts of other great products. By taking a closer look at packaging while at the grocery store, you can find items made with wholesome ingredients and positive benefits. These days, many grocery stores carry a variety of nutritious options on their shelves. “People don’t always check the nutrition label while they’re shopping,” said Amidor. “Take a moment to pause and read the labels to get the full picture and really understand the foods that are going into your grocery basket and onto the family table.”

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Uncovering Probiotics

What you need to know By Pasha Gurevich

he notion of consuming bacteria to treat or cure disease may seem counterintuitive when you first think about it. After all, weren’t we always taught to wash our hands before we sat down for a meal and to disinfect a cut in order to reduce the risk of a bacterial infection? Here’s a little perspective for you: Despite our best efforts to get rid of the microorganisms, our body actually houses trillions of bacterial cells (which, by some estimates, outnumber human cells by 10 to 1). These bacteria are not all pathogenic (ones that cause disease). In fact, some bacteria—the “good” bacteria— are essential for maintaining proper health and warding off disease. Oftentimes, health complications and diseases arise when the body’s bacterial ecosystem becomes imbalanced and the pathogenic bacteria begin to outnumber the “good” bacteria. Probiotics (literally translating to “for life”) are the body’s “good” bacteria—those that benefit health when taken in adequate amounts. So what exactly are the health benefits of probiotics? Since the mid1990s, probiotic therapy has been shown to help treat some gastrointestinal disorders (primarily acute and antibiotic associated diarrhea), delay incidence of allergies in infants and children, and alleviate or treat vaginal and urinary infections in women.

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Probiotics have shown efficacy against a number of clinical indications. Here, we provide a short overview of each one and the strains associated with the mentioned benefits.

Lactose Intolerance

Lactase, the enzyme responsible for the breakdown of lactose, is produced during the fermentative process of yogurt production. Studies have found that feeding yogurt to lactose-intolerant individuals significantly improved lactose metabolism and reduced symptoms of lactose intolerance. According to a clinical review, the strains most often included in yogurt production include Lactobacillus bulgaricus and Streptococcus salivarius subsp. thermophilus.

Acute/Antibioticassociated/Traveler’s Diarrhea

Despite the etiology of diarrhea (bacterial infection, antibiotic-mediated disturbance of intestinal microflora composition, or travelling to warmer/ less developed countries), probiotics have been shown to benefit the treatment of diarrhea in adults and

Winter 2015

children. According to a clinical review, the strains that have shown efficacy include Lactobacillus rhamnosus strain GG, Lactobacillus reuteri, and Saccharomyces boulardii.

Allergies

Some allergies, including atopic eczema and atopic dermatitis (and possibly allergic rhinitis), have shown improvement after probiotic intervention. According to a clinical review, the strains that have shown efficacy include Lactobacillus GG, Bifidobacterium animalis, and Bifidobacterium lactis.

Clostridium Difficile Infection

Antibiotic treatment may disrupt floral balance in the intestine and result in the overgrowth of C. difficile—a bacterium associated with symptoms ranging from diarrhea to life-threatening gastroenteritis. According to a clinical review, Lactobacillus GG treatment (2 cycles) resulted in cure rates as high as 94 percent.

Dental Carries

Probiotic administration—Lactobacillus GG in this study—resulted in reduced incidence of dental carries (cavities). In addition, this resulted in lower counts of Streptococcus mutans, which is one of the bacteria responsible for cavity development in young children.

Inflammatory Bowel Disease (IBD)/Irritable Bowel Syndrome (IBS)

Small studies have previously shown that patients suffering from IBD had fewer relapses and reduced use of steroids (which help manage the symptoms of IBD) after probiotic intervention. According to a clinical review, the strains that have shown efficacy include Lactobacillus salivarius, Escherichia coli strain Nissle, Streptococcus boulardii, and VSL#3 (a probiotic mixture).

Future Directions

There have been reports of the beneficial effects which probiotics can have on a variety of other illnesses, though these reports are based on inconclusive evidence such as animal studies, preliminary human studies, uncontrolled studies or anecdotal speculation. These indications include prevention/treatment of joint disease associated with rheumatoid arthritis, inhibiting the initiation or progression of colon and bladder cancers, prevention of liver cancer (aflatoxin-mediated) and ethanolinduced liver damage, and lowering levels of hemoglobin A1c and improving glucose tolerance in diabetics. These results show promise for the potential benefit of probiotic therapy, but further research is needed to draw definitive conclusions.

Can You Overdose on Probiotics? Probiotic dosing is an inexact science. Clinical research provides no consensus on either the type of probiotic strain that should be used for an indication or the amounts of that probiotic that would confer health benefits. That said, is it possible to overdose on probiotics and if so, what are the side effects of swallowing too much “good” bacteria? Probiotic-laced foods and beverages have been consumed by humans for more than 100 years and have generally been shown to be safe. Epidemiological studies have previously shown that areas known to consume large amounts of foods that contain Lactobacillus have shown no increase in Lactobacillus infections (in healthy participants). Currently, the data suggests that probiotics have positive immunomodulatory effects (by enhancing the non-specific immune response) in healthy individuals. If taken by those who are immunocompromised or critically ill, however, probiotics may provide more harm than benefit. There are some safety considerations related to probiotics that you should be aware of. Generally speaking, minor side effects such as gas, upset stomach and diarrhea may be experienced after consuming more than 1-2 billion probiotic bacteria (L. acidophilus) by healthy individuals not on antibiotic therapy. These effects are common when individuals consume more probiotic bacteria than needed.

In patients with reduced immune capacity or sensitivity to probiotics, side effects may be more severe. They include: • Sepsis One clinical review noted how “probiotic sepsis [overwhelming immune response to bacterial infection] is the most feared complication related to probiotic administration.” However, only one documented case of probiotic sepsis was thought to have been fatal.

• Heart Infection In a rare but documented study, Lactobacillus led to endocarditis in adults, an infection of the inner lining of the heart.

• Bacterial or Fungal Infection Several studies have linked probiotic therapy to bacteremia (presence of viable bacteria in the blood) in adults and children. Similarly, several studies have linked Saccharomyces boulardii, a fungal probiotic, to fungemia.

• Increased Risk of Complications in Those with Preexisting Conditions

One clinical study noted that probiotic intervention increases mortality in patients with pancreatitis. Bowel ischemia was more common in the probiotic group than in the placebo group.

• Difficulty to Predict Extent or Severity of Immunomodulation

This will vary among individuals, with the major determining factors expected to be age and preexisting conditions (which may impact immune activity). This is of particular concern to neonates and pregnant women. Individuals with immune disorders also fall into this group; some patients suffering from Crohn’s disease have previously shown worse outcomes after probiotic administration.

• Effects on Metabolism

Probiotics may theoretically affect metabolic activity, as intestinal microbiota play central roles in carbohydrate and lipid metabolism and glucose homeostasis. However, no documented studies have yet shown any effects on growth or nutrition.

• Interaction or Interference with Medications

Antibiotics, for example, may kill probiotic bacteria. Preliminary evidence suggests that probiotics may speed up the metabolism of sulfasalazine, a medication used to treat ulcerative colitis.

• Severe Allergic Reaction

Although probiotics are suggested to help treat/prevent some types of allergic responses (expected to be due to immunomodulation), other ingredients commonly included in probiotic formulations may offset allergy. Inulin, a prebiotic commonly found in probiotic supplements, has been linked to anaphylaxis in at least one reported study.

Although probiotics appear to be generally well-tolerated and safe in otherwise healthy individuals, there are no formal clinical trials assessing probiotic safety. Currently, relying on case studies is the only definitive way to understand the safety profiles of probiotic foods and supplements (which have an ever-growing variety of strain and dosage combinations). Pasha Gurevich is a medical expert for LabDoor, a web and mobile app that provides research and insight for a variety of medical topics. Find out more at Labdoor.com.

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Health, Beauty & Fitness

Winter 2015

MELAMINE SAFETY

Protect your family from this common household toxin By Neil Thanedar

any people recognize melamine as an essential component of unbreakable, colorfully designed and inexpensive dishware. These qualities make melamine-based kitchenware popular among those who want affordable yet stylish dishes and among parents of young children who are all-too-familiar with dropped dishes. In 2007 and 2008, melamine became a global concern when dogs, cats and infants began getting sick—some fatally—due to the high amounts of melamine found in their food and milk formulas. Not only did this lead to the largest recorded recall of pet food, it also placed a spotlight on the potential toxicities of melamine and reignited concerns about the quality and safety of Chinese food products. A largely unknown fact: Melamine is still found in many common household products. Why is this toxic chemical still so common in our homes and how safe or dangerous is melamine to us? When exactly does melamine become lethal? Let’s take a closer look.

WHAT IS MELAMINE? Melamine is an organic, flame retardant, nitrogen-rich chemical that appears as a white crystalline substance.

USES OF MELAMINE Melamine is typically used in the manufacturing of plastics; products include countertops, cabinets, tiles, whiteboards and dishware.

DEATHS ASSOCIATED WITH MELAMINE According to Marion Nestle, a professor of Nutrition, Food Studies, and Public Health at New York University, a study conducted in South Africa in the 1960s indicated that sheep that consumed a dose of 250 mg/kg (milligrams per kilogram of body weight) of melamine became sick, while others died. In a separate study, a sheep that was fed a daily dosage of 2,600 mg/kg died within a few days of the beginning of the experiment due to irreversible kidney damage. According to the study, melamine crystals could be seen hanging from the prepuce. In the case of contaminated dog and cat food products, melamine and its by-product cyanuric acid caused crystal formation in the animal’s kidneys. Many of these cats and dogs became ill or died due to renal failure. This product affected pets all over the world and it led to the largest pet food recall in history. In 2008, the industrial chemical was added to infant milk formula in China. Over 300,000 babies became ill and six babies died from melamine-contaminated milk formula. Renal failure was the primary adverse

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Winter 2015

effect, and the cause of death in the infants consuming fatal doses. No human studies are available to determine a dose-response relationship; nevertheless, it is safe to assume that melamine-containing products should always be avoided. The theory behind the tainted pet foods and infant milk formulas was that the added melamine was not accidental. Many believe that melamine was added in both instances to spike the levels of protein. Protein levels are quantified on the basis of total nitrogen; since melamine contains nitrogen, its addition faked the higher protein content in food products. Since melamine is a chemical that is not normally added to food, the pet foods and milk formulas were not tested for melamine before the products hit store shelves. It was not until several pets and babies showed symptoms of renal failure that the Chinese government made a huge recall for contaminated products. Some of these products reached other countries—including the United States—because many American businesses shared identical manufacturers in China.

THE FOOD AND DRUG ADMINISTRATION’S STANCE ON MELAMINE The FDA does not approve of the use of melamine for human or animal consumption or as a fertilizer, but melamine is approved for industrial usage. The FDA has set a limit of 2,500 PPB (parts-per-billion) on melamine intake, citing that it may migrate from dinnerware to food under intense heat, particularly when the food is acidic. Infant milk formula should always be melamine-free.

IS MELAMINE DISHWARE SAFE? One of our most common interactions with melamine is in our kitchen. It may be in our cabinets, plastics or dishware. Melamine dishware is made from a combination of melamine and formaldehyde, also known as melamine resin. Melamine dishware is generally considered safe since melamine does not migrate into most foods. However, melamine will slowly migrate to food and drinks under extreme conditions, including heating food products on melamine-based dishware to over 160 degrees—especially if the food is acidic. Acidic food has a higher chance of absorbing melamine from the dinnerware than other foods, but the levels absorbed are still relatively low and generally considered safe. For example, orange juice (an acidic food) absorbs less than 10 parts melamine per billion parts orange juice when put in a melamineformaldehyde cup for 15 minutes. This is much lower than the FDA-established limit of 2,500 PPB. Melamine is dangerous when it is heated up because it releases hydrogen cyanide and nitrogen oxide. Some of the melamine is also absorbed faster in heat. While it seems that melamine dishware is harmless if used correctly, the tragic 2007 and 2008 cases of melamine poisoning should caution us to be aware and question what chemicals we bring into our homes. Neil Thanedar is the founder and CEO of LabDoor, a web and mobile app that provides research and insight for a variety of medical topics. Find out more at Labdoor.com.

ACCORDING TO THE FDA, MELAMINE DISHWARE IS SAFE TO CONTAIN FOOD AND DRINKS AS LONG AS THE FOLLOWING RULES ARE OBSERVED: • • •

Do not use in ovens. Do not use in microwaves. Do not use in conditions with food over 160 degrees.

How Should You Train Your Tail-Wagger?

Obedience brings happiness to the home but you need to know where to start By Tricia McGovern

e can always count on our dogs to greet us at the door after a long day of work and to be loyal and loving walking buddies. Still, we cannot let our pups run wild all the time. In order to enjoy all the benefits of dog ownership, it’s important to lay the foundation of training and obedience. When a dog acts out, the owner must react quickly by either putting the animal away in a kennel or by excluding him from outings and other experiences. An obedient pet enjoys more freedom. They are welcome to greet guests when friends visit, go on car rides and enjoy many other opportunities to be around their favorite person: you. According to the American Society for the Prevention of Cruelty to Animals (ASPCA), working together to learn behavior and social skills is a good way to make you and your pet happier, thus reinforcing your bond. Formal training helps teach your dog important commands such as “come” and “sit,” but it also helps shape your furry friend’s manners and teaches you to understand your animal’s temperament. These are all important qualities for a housemate.

Training lets you and your dog understand one another better, and it’s an important step toward ensuring that your four-legged friend is a safe, happy member of the house. Giving some thought to the following will help you maximize your training sessions. Style First, you need to determine what style of training will be most effective for you and your dog. Training can include obedience, behavior, or both. What type of class you need depends on whether you’re looking to instill the basics or correct problems. You can find group classes through your veterinarian or local pet store, or you may prefer to have one-on-one sessions with a qualified trainer. Group classes allow your dog to grow comfortable around other people and animals while teaching a standard set of skills. On the other hand, individual sessions can be tailored to specific issues and allow more dedicated attention to your animal.

Genetics Understanding your pet’s ancestry is very helpful. Armed with breed insights, you can gain valuable understanding on behavior, establish a better relationship with your dog and have information to take better care of your dog’s health. Any questions about your dog’s heredity can be answered with a simple test, such as the Wisdom Panel 2.0 Canine DNA Identification Test. This product is particularly helpful for owners looking to identify the breeds that make up their mixed-breed dog or to determine the parental ancestry of a designer dog. “A DNA test provides valuable information for the well-being of a dog, from weight range predictions, to help with nutrition and diet choices, to understanding breed behavior for an effective care and wellness plan,” said Dr. Neale Fretwell, General Manager of Mars Veterinary.

Scheduling Beyond the time you’ll dedicate to attending training sessions, you also need to be sure your schedule will allow you to practice and refine the new skills you learn at home and in other environments. Successful training requires reinforcement outside the classroom on an ongoing basis.

Health, Beauty & Fitness

Winter 2015

TELL-TAIL SIGNS OF A HEALTHY DOG Changing your pup’s diet can result in quick and noticeable changes By Tricia McGovern

eeping your dogs active, energetic and at their best begins with providing them with essential nutrients. Introducing a nutritionally complete diet that provides essential nutrients can bring about a visible difference in your dog’s behavior in as little as a week. Overall changes may be more apparent after 28 days on the new food. The foundation of a complete and balanced diet is providing the right proportions of nutrients from seven required groups including water, protein, fat, carbohydrate, minerals, vitamins and energy. You can help support your dog’s overall health by providing fresh, clean water and choosing a pet food that has an optimal balance of nutrients for his age. Dry dog food formulas offer benefits from meat, poultry or fish as the first ingredient along with other high quality protein sources to help support strong muscles and heart health. They provide levels of vitamins E and A which help promote bright eyes---a window to your dog’s health. These formulas also offer essential omega-6 fatty acids including linoleic acid, along with other vitamins and minerals to help give your dog a shiny coat and healthy skin. Wholesome sources of carbohydrates and fat help provide the healthy energy needed to fuel your dog’s activities with you. Photo courtesy of Getty Images

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Winter 2015

When starting a new food regimen for your dog, be on the lookout for these changes: •

Energy (Day 7+) - An optimal blend of ingredients provides the energy your dog needs. One telltale sign of ample energy is that your dog is active and eager when you see him during the day. He may also show interest in playing longer and demonstrate greater enjoyment with your activities.

•

Digestibility (Day 14+) - High digestibility means your dog's body is able to use a large percentage of his food, maximizing the absorption of nutrients though his digestive system. That means he may produce less solid waste. In other words, he may have smaller, firmer stools.

•

Skin and Coat (Day 21+) - At the three-week mark, your dog's coat and skin may be showing the benefits of the essential fatty acids, vitamins and minerals. A shiny, healthy coat, smooth and elastic skin, and hair that is glossy and rich in color are all signs your dog is getting the support he needs in his food.

•

Bright Eyes (Day 21+) - When a dog gets the vitamins he needs to help support eye health, his eyes look bright and are mostly clear of discharge. His lashes and eyelids will be clean as well.

•

Dental Health (Day 28+) - After 28 days, your dog should show signs of good dental health. Healthy teeth look mostly white or off-white. Your dog will also have healthy gums that should range in color from black to pink with a clean, smooth surface. And as for your dog’s breath? It should smell a whole lot better.

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Health, Beauty & Fitness

Winter 2015

TRICKS FOR TRAVELING WITH YOUR DOG Forget the kennel! Bring Fido along for the ride. By Justin Lancaster

Photo courtesy of Getty Images.

ennels are expensive and harbor a stigma that your favorite four-legged friend is locked up all day, lonely, and not getting the exercise he or she needs. Beyond that, your guilt of going away and enjoying yourself while your precious pooch lies there helplessly doesn’t allow you to fully enjoy your vacation. Next time you go away, bring your dog with you! Veterinarian Heather Loenser and her family recently adopted a year-old Border collie named

Health, Beauty & Fitness

Winter 2015

Calvin and she knows the joys and challenges of traveling with her dog. “As a new dog in our house, Calvin is experiencing some separation anxiety, so we don’t want to board him or leave him with a pet sitter,” Dr. Loenser explained. “Even though he suffers from car sickness, when the family goes on vacation, Calvin comes with us.”

Dr. Loenser is an expert when it comes to helping her clients prepare for vacations with their dogs. Here are her top five travel tips: 1. Consider Car Safety When it comes to car trips, practice safety first. In some states, it is illegal for dogs to ride unrestrained in a vehicle. The Center for Pet Safety tests vehicle restraints for dogs. Check out www.centerforpetsafety.org to see what they recommend. 2. Be a Considerate Guest Whether you’re at a pet-friendly hotel or at the in-laws’ house, not everyone will love your dog as much as you do. Make sure your dog is well-groomed and don’t forget canine etiquette. A quick refresher course in the basic commands (sit, down, stay, quiet and come), will help make your dog welcome wherever you go. 3. Take First Aid on the Road Accidents happen. Prepare for them by downloading the mobile app offered by the American Red Cross. This app contains veterinary advice for everyday emergencies, interactive features and a locator for American Animal Hospital Association-accredited hospitals across the nation. You can download the app at www.redcross.org/mobile-apps/pet-first-aid-app. 4. Avoid Dietary Changes Stay as close to your dog’s regular feeding schedule as possible and avoid giving extra treats or different types of foods that may upset your dog’s stomach. Dr. Loenser suggests giving regular meals in a fooddispensing toy. This will also help your dog use up some stored energy from the trip. 5. Consult Your Veterinarian One of the main reasons dogs get left behind is, like Calvin, they suffer from motion sickness. “My clients often try over-the-counter remedies first,” Dr. Loenser said. “However, OTC products are not very effective and have a sedative effect that can be unpleasant for the dog.” She advises dog owners to talk to their veterinarians who can help find a solution for their dogs’ car sickness.

Health, Beauty & Fitness

Winter 2015

The Season of Wine These wintry recipes and pairings will keep you nice and warm until spring comes along By Mark Scerbold Winter is a great time to experiment with new culinary creations that incorporate the bold flavors of wine and nothing pleases the senses quite like a comfort food dish on a chilly evening. If youâ&#x20AC;&#x2122;re planning a menu for just you and your companion, a small group of close friends or a full-blown dinner party, stock up on great wine selections to complete the menu.

Health, Beauty & Fitness

Winter 2015

Time to cook on a cold day? Give these great recipes a shot!

Chili with Pepato Cheese Serves 10-12 Ingredients: 6 dried chili pods, seeds and stems removed 1 ½ pounds top round, cut into cubes 1 ½ pounds chuck steak, cut into cubes 1 cup vegetable oil 1 medium onion, chopped 3 small cloves garlic, minced 1 ½ ounces chili powder 1 tablespoon paprika 3 tablespoons cumin 2 tablespoons oregano, steeped in 1 cup of red wine 1 tablespoon cider vinegar ½ teaspoon cocoa powder 2 cups beef broth 10 ounces stewed tomatoes ½ cup grated Pepato cheese Salt and pepper to taste

Photos courtesy of Getty Images

Directions: 1. Toast dried chilies over medium heat for about 2 minutes. Add 2 cups of water and simmer for 10 minutes. Strain out chilies to cool, then chop and reserve. 2. Season meat liberally with salt. Heat oil over high heat in large, heavy bottom pot until it begins to smoke. Carefully place beef into pan and brown on all sides until moisture cooks out and light brown film forms on bottom of pan. Reduce heat to medium. Drain meat of oil and fat. 3. Add onions and garlic, cooking until soft. Add chili powder, paprika and cumin. Cook until fragrant. Add reserved chopped chilies and rest of ingredients (except for cheese). Stir well with wooden spoon, scraping browned bits off bottom of pot. 4. Reduce heat to low and simmer for 1 hour, occasionally stirring. To serve, place in bowl and sprinkle with grated cheese.

Pair It With: Murphy-Goode Homefront Red Just as a robust chili calls for a blend of signature ingredients, so does the perfect wine to complement it. The smoky flavors of seasoned steak cubes and dried chili pods will please the palate when paired with Murphy-Goode Homefront Red—a blend of syrah, merlot, petite sirah and zinfandel. This wine is comfort food friendly and fruit forward, chock full of flavors of black cherry and raspberry, vanilla and toast. Plus, for every bottle sold, the winery donates fifty cents to Operation Homefront, a national nonprofit that provides assistance to service members and their families. It’s a wonderful and delicious way to continue the homey and charitable spirit of the holidays into 2015. Recipe created by Dirk Yeaton on murphygoodewinery.com.

Health, Beauty & Fitness

Winter 2015

Chicken Thighs with Potato, Lemon & Castelvetrano Olives Serves 4

Ingredients: 8 sprigs oregano, leaves picked (½-cup packed) 5 cloves garlic 2 lemons, one zested and one cut into eight wedges 2 teaspoons cumin 3 tablespoons olive oil 8 chicken thighs (1½ pounds), bone in, skin on 2 large Russet potatoes, peeled and cut into ½-inch circles 4 teaspoons kosher salt 1 cup Castelvetrano olives, pitted and drained

Directions: 1. Preheat oven to 350°. 2. In food processor, combine oregano, garlic, lemon zest, cumin and 2 tablespoons oil. Process until chopped. Place mixture in large bowl and toss with chicken thighs. 3. In 10-inch cast-iron pan, layer 1 tablespoon oil and top with potatoes and sprinkle with 2 teaspoons salt. Place chicken thighs on top and sprinkle again with 2 teaspoons salt. Scatter lemon wedges in between chicken thighs. 4. Place pan over medium heat, cook for 5 minutes or until edges start to brown. Immediately place pan on top rack in oven and bake for 10 minutes. Adjust oven temperature to 400° and cook for another 25 minutes or until chicken is browned and internal temperature reaches 160°. Scatter olives on top and serve.

Pair It With: La Crema Sonoma Coast Chardonnay Fresh oregano, fragrant garlic and buttery Castelvetrano olives star in this traditional chicken dish which pairs wonderfully with vibrant La Crema Sonoma Coast Chardonnay. Just as in the Burgundy region of France, these vineyards offer an unusually long, cool growing season, so grapes develop complex flavors. The Sonoma Coast Chardonnay is beautifully aromatic, with an intriguing interplay of lively citrus and subtle toasted oak, laced with just a kiss of butterscotch. Recipe created by Tracey Shepos on lacrema.com.

Health, Beauty & Fitness

Winter 2015

Pinot Noir Marshmallows Serves 16

Ingredients: ¼ cup powdered sugar ¼ cup cornstarch ¼ cup Kendall-Jackson Grand Reserve Pinot Noir ½ cup water 2 packets unflavored gelatin powder ¾ cup sugar ½ cup light corn syrup 1 pinch salt

Directions: 1. In small bowl, combine powdered sugar and cornstarch. Grease two loaf pans or one 8- or 9-inch square pan and dust bottom and sides with half of powdered sugar mixture. Pour out any excess mixture back into bowl. 2. In bowl of stand mixer fitted with whisk attachment, combine pinot noir and ¼ cup water. Sprinkle gelatin over liquid. Grease rubber spatula and have standing by mixer, as well as prepared pan(s). 3. In small saucepan, combine remaining ¼ cup of water, sugar, corn syrup and salt. Clip on candy thermometer. Heat mixture over medium heat until it reaches 240°. 4. Resist urge to crank heat level higher, otherwise it could heat up too fast. (If it takes a while to heat up to those last few degrees, you can inch heat level up to medium high, keeping a close eye on thermometer.) 5. Turn mixer on low and drizzle sugar mixture in slow and steady stream down side of bowl. Once entire mixture is in, increase speed to high and let it mix for 10 to 12 minutes, until lukewarm and fluffy. 6. Using greased spatula, immediately scrape mixture into pans and spread out as evenly as possible. Dust tops with remaining powdered sugar mixture and (if needed) use hands to flatten mixture out completely. Let set for hour, cut into squares and dust edges of squares with remaining powdered sugar mixture.

Pair It With: Kendall-Jackson Grand Reserve Pinot Noir These wine-infused marshmallows pair perfectly with a glass of Kendall-Jackson Grand Reserve Pinot Noir. Each vintage is ensured a greater consistency and an enhanced complexity as it is handcrafted from the top seven percent of all the winery’s lots with 70 percent sourced from the same vineyard blocks year-to-year. Satisfy your sweet tooth and palate with this pinot noir that contains lively berry pie notes defined by wild strawberry and black cherry, and hints of vanilla and earthy aromas. Recipe created by Molly Yeh on mynameisyeh.com.

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Additional Pairings: Beef Bourguignon and Matanzas Creek Merlot Bring out the rich and savory flavors of this classic French stew with the notes of dried blueberries and cranberries, bittersweet chocolate and black cardamom in Matanzas Creek Merlot. Pot Roast and Freemark Abbey Napa Valley Cabernet Serve up this braised beef favorite alongside Freemark Abbey Napa Valley Cabernet, with its aromas of dark cherry, ripe plum and black currant. Meatloaf and Edmeades Zinfandel Each meaty bite tastes even more comforting than the last when paired with the lush texture and notes of toasted oak, vanilla and cherry cola in Edmeades Zinfandel.

Health, Beauty & Fitness

Winter 2015

Take Heart, Take Care.

February is American Heart Month February is American Heart Month, and it’s a good time to be reminded to take care of your heart. We sat down with Gerald Sotsky, M.D., the Chair of Cardiac Services at Valley Medical Group, and Benita Burke, M.D., the Medical Director of Valley Medical Group’s Heart Care for Women medical practice to discuss heart health and the steps you can take to reduce your risk for heart disease. Q: Why should the average person be concerned about heart disease? Dr. Sotsky: Heart disease is the leading cause of death for both men and women. But there is good news — heart disease is largely preventable and controllable. Dr. Burke: Unfortunately, most women are not aware of the dangers of heart disease, or of the steps they can take to reduce their risk for a heart attack or stroke. But heart disease is devastating to women too. Q: What steps can we take to reduce our risk for heart disease? Dr. Sotsky: Heart health can be easier to achieve than you might think. It doesn’t require hours of grueling exercise or giving up all of your favorite foods. A few simple lifestyle changes can make all the difference. Here are some tips to get you on your way: • Exercise 30 to 60 minutes a day on most days of the week. This can be as simple as taking a daily walk. • Maintain a healthy weight. • Quit or don't start smoking. • Eat a diet that's low in saturated fat, cholesterol and salt. Q: What are the signs and symptoms of heart disease? Dr. Sotsky: The signs and symptoms of heart disease can include uncomfortable pressure, squeezing, fullness or pain in the center of your chest; pain or discomfort in one or both arms, the back, neck, jaw or stomach; shortness of breath with or without chest discomfort; nausea, lightheadedness, or breaking out in a cold sweat; and/or chest pain or discomfort. Dr. Burke: It is important to be aware that the symptoms of heart disease or a heart attack in women can be less distinctive than they tend to be in men. Both men and women can experience the typical chest pain, pressure or discomfort, but women are somewhat more likely than men to experience more subtle symptoms, such as shortness of breath, dizziness or lightheadedness, pressure or pain in the lower chest or upper abdomen, or extreme fatigue. Q: When should you seek care from a cardiologist? Dr. Sotsky: An evaluation by a cardiologist may be appropriate if you are experiencing symptoms of heart disease (chest pain and/or palpitations, fatigue, breathlessness, generalized weakness, discomfort from the jaw down to the waist); you have a family history (mother, father, siblings) of coronary artery disease, aneurysm, and/or sudden death before age 50; and/or you have significant risk factors for heart disease (hypertension, high cholesterol, diabetes, smoking, overweight). Q: Any other heart health tips? Dr. Burke: Everyone should be aware of their risk for heart disease. To raise awareness of the cause, symptoms, and prevalence of heart disease, The Valley Hospital has established the Men's Heart Center and the Heart Care for Women Screening Program. Both offer free comprehensive heart risk assessments* to individuals between the ages of 20-79. *The Assessment includes: a medical history; blood pressure screening; heart auscultation to evaluate heart rate, rhythm and presence of murmur; lung auscultation; peripheral vascular pulse assessments; evaluation of lipid profile and blood glucose level; biometrics (BMI, waist measurement, body fat analysis); and American Heart Association Heart and Cardiovascular Risk Score. For more information and to make an appointment, call the Men’s Heart Center and Heart Care for Women Screening Program at (201) 447-8535.

Health, Beauty & Fitness

Winter 2015

Benita M. Burke, M.D.

Gerald Sotsky, M.D.

Your Key to a

healthy heart

is a FREE Heart Screening Prevention is at the heart of staying healthy. This comprehensive and noninvasive evaluation by a board-certified Advanced Practice Nurse helps detect your potential risk for heart disease so you can take steps toward prevention.

Call 201-447-8535 for more information or to schedule your screening. FREE Heart Screening includes: ● ● ●

● ● ● ● ● ●

A medical history Blood pressure screening

Heart auscultation measurements, including heart rate, rhythm, and presence of murmur

Lung auscultation measurements

Pulse assessments including carotid and peripheral pulses

Blood glucose evaluation

Limited neurological assessment

Ankle-brachial index

Reynold’s Risk Score

www.HeartCareForWomen.com

Health, Beauty & Fitness

Winter 2015

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