BC the Mag Health, Beauty & Fitness by Bergen County the Magazine

SUMMER 2015

Health, Beauty & Fitness

STAY SLIM THIS SUMMER Feeling Fit and Fresh During Barbecue Season

SUMMER 2015

POOL SAFETY Read Up Before You Dive In

NO PAIN, NO GAIN? www.bcthemag.com

Soreness Doesn’t Always Equal Progress

MANAGING PET STRESS

Help Your Furry Friend Cope with Thunder and Fireworks

NatioNally RaNked top 50 CaNCeR Hospital 4 CoNseCutive yeaRs. Hackensack University Medical Center, with its prestigious John Theurer Cancer Center, is the highest ranked Cancer Hospital in New Jersey by U.S. News & World Report.

led by RCCa, one of the largest oncology physician networks in the nation, the Hackensack university Medical Center and its John theurer Cancer Center, is proud to again be among the top cancer programs in the nation and #1 in New Jersey. our center is a place of life and hope, where our physicians are hard at work refining disease treatments and creating novel therapies for you. our mission is your life. discover our center, one of the nationâ&#x20AC;&#x2122;s trusted names in cancer care, by visiting JtCancerCenter.org.

ÂŠ 2015 John theurer Cancer Center

SUMMER 2015 PUBLISHERS SHARON & STEVEN GOLDSTEIN

ASSOCIATE PUBLISHER BRANDON GOLDSTEIN

EXECUTIVE EDITOR JUSTIN HENRY DAVIDSON

DESIGN DIRECTOR DEANA IVORY

MARKETING & SALES LINDA BARBA AMY SCHWARTZ

CONTRIBUTING WRITERS

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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. 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. Copyright 2015. All materials are the property of Bergen County The Magazine, LLC. and may not be copied or reproduced without written consent from the publishers.

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Summer 2015

Publisher’s Letter

’m not really into all of summer’s hype. The thought of chugging fruity cocktails by the beach or sitting poolside on July Fourth while children yell as loud as they possibly can for no reason at all has little appeal to me. Summer, to me, is the best time to just relax. The jerk-filled beaches all along our coast just don’t offer this simple pleasure. That’s part of what draws me to golf, and I won’t even tee off before noon on any given day. For a few short hours, I get to be alone with my thoughts in some of the country’s most beautiful landscapes. Of course, this is before I hit my ball into the weeds and become irrationally frustrated. As if I was ever going to be Tiger Woods to begin with. But I digress. Summer is all about personal reflection. Even gym rats take a few days off in the summer to enjoy all their hard work. Instead of starting in January year after year, I think we should live our lives six months at a time, with summer marking an end and a beginning. Each year around this time we must succumb to the many enticing offerings of summer and throw routine right out the window. I say my happy place is the golf course, but if yours is a beach somewhere, crowded or not, I don’t discriminate. It’s how you vacation, not where, that matters most. You’ve been working hard since last summer. Perhaps you made a quick escape to a Caribbean island or some other warm locale while snow pummeled the heck out of us. Besides that, you’ve been grinding. Now you finally get that time to evaluate yourself, your work and your happiness. Make the changes you wish to see. The best part is nobody is really watching. We’re all busy doing our own thing. This mentality will give you a head start come fall. Whether you’re starting a new job, continuing the old one, starting school or just keeping up with the same old routine, you can be the catalyst against the constant and a shining light in the shadows of monotony. You just have to do it. Stay happy and healthy,

Brandon Goldstein

DR. BRUCE G. FREUND

201.568.0606

700 EAST PALISADE AVENUE | ENGLEWOOD CLIFFS, NJ | REJUVENATION-CENTER.COM

Contents

Stay Slim This Summer 10 tips for feeling fit and fresh

Health, Beauty & Fitness Summer 2015

Five Tips for Healthy Kids Instilling these values in your children will help them enjoy a long and productive life

10 L-O-V-E, That’s the Way You Spell Success Telling your children you love them can help them perform their best at sports 16 Three Reasons You Should Eat More Like Your Kids Watching how your children eat will help guide your diet 18 From Journalist to Chef Rachel Weston enjoyed a long career writing about food until she decided she wanted to be the one preparing it 28 Ask Audra Audra Bursae answers all of your questions about calcium, healthy grilling recipes and foods that will make you feel fuller longer 34 The 2015 Guide to Grilling With great weather comes great responsibility—if you’re the one manning the grill 38 Let It Grow The clean and green glory of home gardens 52 Manual Lymph Drainage This massage technique has many therapeutic benefits

Summer Livin’ in the Raw Get ready to be seduced into a world of delicious and healthy food

Prepping for the Perfect Look Who doesn’t want to wake up with flawless skin, shiny hair and bright eyes free of dark circles? It starts with what you put in your body

60 Breast Implants 101 Whatever your reason for contemplating breast augmentation, one thing is certain: The decision to have plastic surgery is extremely personal, and it should be something that you want for yourself 62 The Equipment Without the Costs Getting in shape doesn’t need to cost a fortune 66 No Pain, No Gain? Soreness doesn’t necessarily mean progress 68 The Do’s and Don’ts of Pool Safety Before you dive into the fun, make sure your family knows the many ways to practice pool safety 72 Managing Pet Stress Avoid bad behavior brought on by fear and anxiety 76 Sit! Stay! Quiet! Come! Get your dog from nuisance to neighborly 80 Pest-Free Pets Rising temperatures are a double-edged sword for pet lovers

56 Psychotherapy and the Elderly Many people believe psychotherapy isn’t an effective treatment for the elderly. Let’s dispel this myth

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.

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L-O-V-E,

That’s the Way You Spell Success Telling your children you love them can help them perform their best at sports By Jay P. Granat, Ph.D.

oday, parents spend a lot of time, money and energy on their childrens’ athletic development. They also derive a great deal of pleasure from watching their children learn the mechanics of a sport and applying those skills during a game regardless of the age of their child. Honing those athletic skills and forming relationships with other kids and with coaches can be a marvelous experience for a youngster. Oftentimes, they will build self-esteem, develop social skills and learn to win and lose with grace. Yet, every day as a therapist, I receive calls from parents who want their children to perform better at sports. Today, excelling at sports can lead to athletic scholarships worth thousands of dollars. Some elite young athletes will get free rides to the college of their choice. In addition to playing on many sports teams, buying the very best equipment and working out on their own, many young athletes will also have personal coaches and personal trainers. Some have their own nutritionists, flexibility coaches and strength coaches. Many attend camps, clinics and tournaments on a regular basis. Some work with mental toughness coaches and sport psychologists. Unfortunately, the friendly nature of early childhood sports can quickly turn into a time of great stress and anxiety for young athletes who feel the pressure to excel on the field. They don’t want to suffer the mental anguish of disappointed parents, teammates and coaches. Some of this pressure comes from themselves. Some of it comes from teammates. Some of it comes from coaches and some of it comes from the competition. But a great deal of the stress and pressure may emanate from parents who want their kids to perform their best not only because it makes them feel a sense of pride and accomplishment, but because they are hoping for that “free ride.”

Continued on Page 12

Health, Beauty & Fitness

Summer 2015

Understandably, many youngsters enjoy doing well as they want to earn the praise and attention of their parents, their peers and their coaches. Over the years, however, I have counseled many kids who are overwhelmed by this kind of sports expectation and the related pressure. Some can develop significant symptoms of anxiety and depression when they perform poorly or when they simply aren’t “the best” at their sport of choice. Sometimes, despite trying their hardest, they feel as if they aren’t living up to mom or dad’s goals for them. Frequently, they feel terrible about letting others down. They strive for perfection and when they fall short, they beat themselves up with a significant amount of self-criticism and doubt that can bleed over into other areas of their lives including school work and relationships. Some will simply give up, feeling as though they will never measure up so why try? They may also give up on all physical activity if they cannot learn to manage these kinds of stressors in a healthy and positive manner. However, there is a simple tip that I have communicated to many moms and dads who have brought their stressed-out youngsters to me for counseling regarding sports. While it may sound simple, very often it is overlooked or simply assumed and not verbalized. No matter what sport your child participates in, and regardless of whether you have a very young child just starting out or you are nearly done raising that senior heading off to college in the fall, they must know, on a very deep level, that they are loved by you whether they perform well or perform poorly. This exercise may be uncomfortable for some parents who have spent the better part of the last few years or seasons coaching from the sidelines, reviewing tapes and talking all the way to the next personal training appointment, but try it. Take your child aside in a quiet moment, look them in the eyes and reassure them that your love for them is deep and unconditional. Emphasize that no matter what happens during any athletic event, regular season play or championship game, they are loved deeply by you for who they are. So, if your youngster plays softball, tell her that she is adored whether she bats a thousand or a hundred. Likewise, if your child plays golf, remind him that the score is merely a number and that his value as a person is based on many things which are totally apart from the game of golf. Tell the young tennis player that she is a champ on your scorecard just for being out there and trying and that you love her whether she wins or loses. Communicating to your kids in this manner is invaluable no matter what sport your child participates in. I have had many parents reaffirm their unconditional love for their child in my office, prior to a game or after a game. This kind of simple but effective communication often takes pressure off the child immediately and is frequently helpful for the parents as well. Once a youngster hears this heartfelt sentiment, he or she is often freed up to play and enjoy the activity. In many instances, this simple reassurance can help your child perform to his or her potential. Jay P. Granat, Ph.D., is a psychotherapist, author and the founder of www.StayInTheZone.com. He has appeared in The New York Times, Good Morning America, ESPN, The Wall Street Journal, The BBC and The CBC. Dr. Granat is available for seminars and for private coaching. He can be reached at (888) 580-ZONE or at info@stayinthezone.com.

Health, Beauty & Fitness

Summer 2015

SNORING PROBLEM? CPAP INTOLERANT?

T h e new dentis tr y of DR. MARLEN MARTIROSSIAN Snoring is a symptom of sleep apnea, a leading contributor to high blood pressure, stroke, heart attack, fatigue and daytime sleepiness. The effects can be detrimental to those you love, as well as your own restful sleep.

ER EDG V I

WE DON’T JUST CHANGE SMILES... WE CHANGE LIVES!

Dr. Martirossian offers dental solutions to sleep problems including an alternative to CPAP.

DE Marlen Martirossian, DDS

130 Kinderkamack Road • River Edge NJ

201.343.4044 | RiverEdgeDental.com

N TA L

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STAY SLIM THIS SUMMER 10 TIPS FOR FEELING FIT AND FRESH By Elise Chassen Sopov The hazy and lazy days of summer are here. While for some that means staying active outside and dining on lighter fare, for most it means disrupting structured routines to make time for the beach or pool. That often leads to firing up the grill and relying on traditional boardwalk food to keep us fueled. Translation: A lot of eating, a lot of drinking and the potential to gain a few unwanted pounds. Don’t let summer sabotage the weight loss efforts you’ve been working so hard to achieve all year. Here are 10 tips to help you find the right balance of staying healthy and trim without sacrificing your social life. Enjoy, and stay healthy.

1. PILE ON THE VEGGIES Fill up on veggies first! Load up on leafy salads, grilled vegetables and crudités before eating the main offerings. This will give you lots of fiber, vitamins, minerals and antioxidants and will help curb your portions of the heavier stuff.

2. WATCH THOSE PORTIONS Moderation is key, and so is the ability to estimate portion sizes. Here are three easy ways to remember how to gauge the size of your helpings. First, your fist equals about a cup, and this should be the limit on those starchy potato, bean and macaroni salads. Second, your cell phone is equal to about three ounces of meat. Third, your thumb equals about a tablespoon. This is a useful measure for heavy condiments and salad dressings that can have 50 to 100 calories per tablespoon.

Health, Beauty & Fitness

Summer 2015

3. DON’T UNDERESTIMATE LIQUID CALORIES Liquid calories can do serious damage to your beach body. Skip the juices, sodas and regular iced teas and opt for some water or unsweetened iced tea. Choose lower calorie beers and wine spritzers. If you want a cocktail, try drinking it on the rocks or mixing it with some club soda. Mixed and frozen cocktails can pack a punch of 300 to 500 calories per drink. Having too much to drink can lower your inhibition and lead to excessive snacking.

4. CONTRIBUTE SOMETHING HEALTHY Don’t depend on the host to supply the healthy options. Offer to bring a big salad or some crudités with a healthy dip. This will make it easier on yourself.

5. LIMIT THE STARCHY CARBS Especially if you are at one of those all-day barbecues, be sure to choose your carbs carefully. If you are having more than one grilled meat over the course of the day, limit yourself to only one bun. Replace heavy, scoopable starchy salads with leafy ones and snack on some carrots instead of chips. Feeling extra hungry? Opt for an extra piece of lean grilled chicken or fish. At the beach, opt for healthy salads or eliminate half (or all) of the bread from your sub sandwich or burger. Skip the fries and you’ll feel less bloated once you head back to the sand.

6. PACK FOR THE BEACH Make sure you bring water and snacks. Better yet, don’t rely on the heavy boardwalk offerings. Pack a cooler with your salad, yogurt, homemade sandwiches, hummus, fruit and lots of ice cold water that will help you resist the temptation of salt water taffy, ice cream and boardwalk fries. You don’t want to feel heavy and lethargic.

7. DON’T SAVE YOUR CALORIES Never skip breakfast. If your event is in the evening, be sure to eat a balanced lunch. Skipping meals to save calories for later will backfire. It will leave you feeling famished and craving sugar and other unhealthy foods. This strategy never works, and will cause you to overeat later in the day when you are faced with many not-so-healthy options.

8. EAT MINDFULLY Choose your foods carefully and scope out all the offerings before deciding what to splurge on. Eat slowly, and pay attention to your hunger and satiety cues. Find a distraction away from the food to give yourself a break before mindlessly filling up with second and third helpings.

9. CHOOSE FRUIT FOR DESSERT If you indulge at every summer gathering, you will find your clothes fitting rather snugly by the end of the season. Instead, at most occasions, satisfy your sweet tooth with the cornucopia of sweet and delicious summer fruits that are in season.

10. PLAY HARD Stay consistent with your regular exercise routine, but also try to round up the kids and adults for a game of kickball, frisbee, volleyball, softball, tag or a group walk or hike at your next gathering. This will burn a few excess calories and will also give everyone a reason to break from chowing down.

Elise Chassen Sopov, M.S., R.D.N., C.L.T., is a registered dietitian and owner of Nourish Your Body, LLC, located in Oradell and Cedar Grove. She holds a master’s degree in Nutrition & Applied Physiology from Columbia University and specializes in adult and pediatric weight management. She treats various medical conditions where diet and exercise have been a proven modality of treatment, and is also specially trained to help people with food sensitivities. For more information, visit www.nourishyourbodyllc.com.

Health, Beauty & Fitness

Summer 2015

Three Reasons You Should Eat More Like Your Kids Watching how your children eat will help guide your diet By Alyssa Bose When parents prepare their kids’ meals, good-for-you foods like veggies, whole grains and milk are usually on the menu. While parents encourage healthy eating for their kids at mealtime, they don’t always eat the same foods themselves. In fact, a recent report from the 2015 Dietary Guidelines Advisory Committee (DGAC) suggests kids may actually have healthier eating habits than adults. Kids ages 2 to 3 scored highest for diet quality, while adults scored significantly lower, according to the latest Healthy Eating Index research.

Look to your child’s plate to remind yourself how you can make better choices and get more of the nutrients you need. Here are three ways kids have it figured out:

1. Kids Eat Smaller Portions One reason kids eat less is because they start with less. Consider making yourself a “kid’s plate” to manage portion sizes. Still hungry? Eat healthy snacks in sensible portions. Snacking may help stave off hunger and prevent overeating at your next meal. Look for a balanced snack with high-quality protein to help keep you fuller longer.

2. Kids Drink Milk Milk accompanies kids’ meals. In fact, children younger than 8 are the only ones meeting the recommended amount of milk and milk products. According to a study from the National Cancer Institute, eight out of 10 adults don’t meet the recommendations of three servings each day. Milk is the top food source of calcium, vitamin D and potassium for both kids and adults—three nutrients identified as nutrients of concern (that is, those most Americans aren’t getting enough of) by the DGAC’s report. So, missing out on milk likely means missing out on important nutrients your body needs because research shows it is hard to get enough of these nutrients in your diet without the recommended amounts of milk each day. Plus, many experts now recommend 25 to 30 grams of protein at each meal. An 8-ounce glass of milk has eight grams of high-quality protein, so pairing it with your breakfast is a great way to boost the protein power of your morning meal. Some creative ideas for more “adult ways” to work in milk servings include a classic latte, green smoothie or a bowl of hearty oatmeal made with milk.

3. Kids Eat When Hungry Ever try to feed kids when they’re not hungry? You likely wound up with most of the food on the floor or still left on their plates. Kids tend to do a better job than adults of ending a meal when they are full. Learn to identify how it feels to be comfortable, not stuffed, after a meal.

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From Journalist to Chef Rachel Weston enjoyed a long career writing about food until she decided she wanted to be the one preparing it By Jessica Humphrey-Cintineo

achel Weston’s story gives new meaning to the phrase “farm to table.” Food was a part of her life from a young age. As a child, her grandfather always used to tell her stories about growing up in Upper Saddle River. “It was still very much a farming community,” said Weston, a self-proclaimed “Jersey Shore girl.” While her grandfather was an executive chef at a country and yacht club, it wasn’t until a class trip to a local vegetable garden that Weston understood the magnitude of his profession. During this trip, Weston wandered through the corn stalks, completely mesmerized by her surroundings. “That trip sparked an interest into where food came from, and my curiosity blossomed,” she said. Throughout her childhood, Weston could be found in the kitchen alongside her grandfather, watching him cook and serve items such as lobster Newburg and frogs’ legs in butter sauce. Sometimes it was her responsibility to prepare dinner for her family, as her mother wasn’t “too domestic” according to Weston. At 13, Weston got her first job at a local bakery. However, becoming a chef didn’t seem realistic when it came time to choose a career path. Female chefs didn’t have as much media exposure as they do now. “At the time, there was no Food Network,” Weston said. The faculty advisor of Weston’s high school newspaper pointed her in the direction of an afterschool job at a local newspaper, which led to a 20year career in journalism. An award-winning writer, editor and multimedia content producer, Weston’s work has been featured in The Washington Post, The Huffington Post, The Star-Ledger, NJ.com, Chow.com and other newspapers and websites.

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Summer 2015

Despite all her success, something was missing. All those years, she would spend all of her free time thinking about food. She was completely obsessed, even on vacation. She started growing a vegetable patch and planning elaborate holiday meals and dinner parties, but her next move was to transition into a culinary career. “In 2008, I noticed the newspaper industry was changing,” she said. “I was interested in going to culinary school and it seemed like a good time to make a change.” Weston enrolled in a six-month-long, full-time culinary certificate program. After she graduated, she won a scholarship to work alongside renowned chef and organic food pioneer Nora Pouillon in Washington, D.C. Weston spent a lot of time with Pouillon and her staff; they would visit farmers from whom they bought meat and produce. During this

time, she discovered her passion for local food. “Something clicked on a different level, and really put me on the path,” Weston said. “Cooking with the seasons is my passion. Whether you are getting your local produce from CSAs (Community Supported Agriculture), farmers’ markets, roadside stands or specialty food stores, I know it is going to be tastier than something that came in from a farther field. It’s sometimes picked as early as two hours before you are buying it.” For Weston, there’s something magical about working within the seasonal food constraints and bringing a unique palate to the kitchen, and it all relates back to her grandfather. Every year, he would make strawberry shortcakes. “Seeing him relish a perfectly ripe piece of fruit and treating it with care in one of his desserts was an inspiration,” Weston said. That inspiration has led to a “hungry” life. Weston is now an accomplished chef and educator. She has taught both private and studio classes at Le Gourmet Factory in Englewood. Recently, Weston became an author. Her book, “New Jersey Fresh: Four Seasons From Farm to Table,” is a collection of her weekly columns as well as innovative recipes

and ideas for using seasonal and local produce. Garden State chefs, bakers and mixologists also submitted a dozen recipes in an attempt to prove you can eat locally sourced food in every season. “Everything about the book is very New Jersey-centric,” Weston said. “There’s information on how to select and store produce. There are recipe selections. There are different ways to use products so you aren’t saying, ‘What am I going to do with all this zucchini?’ or ‘I can’t look at another tomato.’” Sometimes we lose sight of how wonderful the local food scene is in our own backyard. Weston’s passion for food in New Jersey is contagious. “Nothing makes me happier than mucking about in a field with a farmer, peeking under pot lids or shining a light on a small artisan food business.” Weston will be hosting a book signing at the Ramsey Farmers’ Market on Sunday, July 12 from 10:30 to 1:30. Located at the Ramsey Train Station on Main Street, this farmers’ market is one of five unique markets she features in her book. Find out about more classes and events at www.RachelJWeston.com.

Health, Beauty & Fitness

Summer 2015

A Taste of Summer A recipe by Josh Bernstein, executive chef at Spuntino Wine Bar & Italian Tapas, located at 70 Kingsland Road in Clifton. This dish was also featured in “New Jersey Fresh: Four Seasons from Farm to Table” by Rachel Weston.

Summer Vegetable Frittata Yield: 4 to 6 servings

Ingredients: ¼ cup clarified butter ¼ cup Spanish onion, small diced ¼ cup green bell pepper, small diced ¼ cup zucchini, small diced ½ bunch rainbow Swiss chard, cleaned and chopped 8 cherry tomatoes, quartered 12 cage-free eggs, beaten ½ bunch basil, chopped Sea salt and ground black pepper to taste

Directions: 1. Heat a 14-inch nonstick sauté pan over medium-high heat. Add the clarified butter. 2. After about 30 seconds, add the onions, peppers, zucchini, Swiss chard and tomatoes. Cook for 2 to 3 minutes. Season to taste with the sea salt and ground black pepper. Mix in the eggs and stir with a rubber spatula. 3. Smooth the mixture out and cook in an oven set at 400° for 5 to 7 minutes. The eggs should be fully set and slightly browned on top. 4. Slide the frittata out of the pan onto a round plate. Cut into 8 to 10 wedges. 5. Garnish the top with chopped basil. Visit spuntinowinebar.com or call (973) 661-2435 to make a reservation.

Health, Beauty & Fitness

Summer 2015

Five Tips for Healthy Kids Instilling these values in your children will help them enjoy a long and productive life By Dr. Jill Garripoli

Health, Beauty & Fitness

Summer 2015

hese days, it’s easier than ever for the average child to stay healthy. Fast food chains attempt to offer healthier kids' meal options, and every brand of infant and toddler food has an organic product line. Gyms offer so many specials for youth fitness memberships and towns offer recreation and travel teams for even the youngest athletes. Parents have been making lifestyle changes to improve their own health and even pediatricians and dentists have automated systems to remind families to bring their kids in for routine check-ups. So, why is it, as per 2014 statistics from childstats.gov, that 19% of American children ages 6 to 17 are obese, 9% of children ages 5 to 17 have activity limitations due to one or more chronic conditions and 9% of youngsters ages 12 to 17 have had a major depressive episode in the past year? Where are we going wrong? Although there is no straightforward answer due to the complexities that surround our economic and healthcare systems in this country, there are a few core pieces to the child wellness puzzle that can help you keep your children happy and healthy. During the past nine years in private general pediatric practice, I have developed a passion for the health and wellness of children. Amidst the illnesses that I address on a daily basis, I find the most enjoyment in discussing healthy living with toddlers who are just learning the ropes and young adults who are sometimes already caught up in poor habits. I have even developed a “Wellness Tour” where I travel to daycares, schools and other organizations that are interested in promoting healthy living to their students. The premise of the “Wellness Tour” is based on these five tips. If we can instill healthy habits from the start, the statistics I mentioned above might have a fighting chance of improving.

Tip #1: Nutrition

Anyone who buys healthy food for their family finds that the supermarket bill is higher when the cart is filled with fresh fruits and vegetables, lean meats and minimally processed ingredients. When the budget allows, it definitely makes for cleaner eating. This translates into a healthier gastrointestinal system and less weight gain. In addition, families can bond when everyone sits down together to eat a healthy meal. Easy access to water from a bottle or the kitchen sink can help minimize the unnecessary calories contained in juice and soda. Most importantly, eating a healthy balance of proteins, carbohydrates and fats leads to more energy!

Tip #2: Exercise

The benefits of daily exercise are too numerous to count in this article. Sadly, however, our nation's addiction to â&#x20AC;&#x153;screen timeâ&#x20AC;? has placed exercise lower down on the priority list. Again, there are many complexities that create significant barriers for many families to adhere to the recommended 60 minutes of daily activity, but research has shown that even coloring burns more calories than sitting in front of a television for the same amount of time. Thankfully, many children play sports or participate in after-school activities that get the blood pumping. Itâ&#x20AC;&#x2122;s even more beneficial when parents join in. A walk to the park or a bike ride around the block improves family dynamics and overall health and well-being immensely.

Tip #3: Sleep

Our mornings start earlier and our evenings end later. Kids have to get up at the crack of dawn to be dropped off at the sitter or before-care and they may have to stay at after-care until dinner if both parents work. After-school activities often encroach on a family's evening, thus making that home-cooked meal impossible and that relaxing family walk to the park a pipe dream. That said, the incredible value of sleep and recharging the body cannot be overstated. While a child sleeps, their growth hormone levels rise, so you can imagine the result of chronic

Continued on Page 26

Health, Beauty & Fitness

Summer 2015

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sleep deprivation. After a long and exhausting day and a looming list of still unfinished errands, bills and other office work, the impending fight to get a difficult sleeper to get into bed, stay there, and not wake up in the middle of the night must feel like an impossible feat. Sleep routines are paramount to establishing great sleep hygiene and a healthier body. Even if the routine consists of only two steps such as brushing teeth and reading a story, the consistency and predictability of doing that every night without fail around the same time carries a world of benefits for the child and the parents.

Tip #4: Safety

Instilling the importance of safety into a child’s daily routine establishes a foundation for that child for life. Wearing a helmet, seat belt and sunscreen are topics that can and must be taught by example. Children will inevitably figure out a way to be unsafe and they will learn some valuable lessons along the way. However, the goal is to provide children with the understanding of right and wrong and safe and dangerous so that when left to their own devices, they will make choices that keep them out of harm’s way. There is a fine line between maintaining a child’s youthful innocence and giving them the smarts to be aware of potential dangers. Child trafficking in the United States is at an all-time high and we even see televised experiments where children voluntarily get in a stranger’s car when their parents would have bet otherwise. Keeping communication lines open between you and your child and making consistent efforts to reinforce various safety measures will decrease emergency room visits and allow kids to be kids for a longer period of time.

Tip #5: Hygiene

Teaching children basic hygiene is the final major tip to ensuring a healthy lifestyle. Most children love the bathtub and the resistance that comes when bath time is over! On the other hand, children often forget to wash their hands before meals and after using the bathroom to the tune of the ABCs. Hand washing prevents viruses and other germs and bacteria from entering the mouth, nose or eyes. This can prevent infections. Fewer infections means fewer missed school days, which in turn translates to less missed work for the parent. In addition, more and more young children are leaving their first trip to the dentist with cavities. A thorough brushing twice a day despite the inevitable protest—and occasional physical resistance—prevents the buildup of sticky food on teeth. Even too much juice throughout the day starts to wear away the enamel and expose the teeth to decay. It is no fun to have to put your child under anesthesia to get a rotten tooth pulled. Children are great mimickers and will follow the behaviors of their caretakers. So allow your child to watch you brush, floss and wash your hands. This is a great way to model desired behavior. Better yet, do it together as a family since a healthy family dynamic makes for healthy and happy children!

Dr. Jill Garripoli, D.O., F.A.A.P., is a pediatrician who provides general health care to children and adolescents from birth to 23 years of age. She also serves as the pediatrician for various local health departments in Bergen County. Dr. Garripoli is board-certified in pediatrics and has received multiple awards including New Jersey Family’s Favorite Kids' Doc as well as being named one of New Jersey’s Compassionate Doctors by PatientsChoice.org. She currently has privileges at Hackensack University Medical Center and Holy Name Medical Center and donates her time to lecturing at expectant parent classes offered at Hackensack University Medical Center. Her practice is located in Hackensack. For more information visit HealthyAndHappyKids.com.

Health, Beauty & Fitness

Summer 2015

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. Find out more at www.nourishmindandbody.com.

“I recently found out I have a dairy allergy and am worried about calcium and my bone health. I would love some advice on what I should eat. Do you suggest a supplement?” This is a great question and an area of hot debate right now. The good news for you is that you don’t have to be overly concerned about a lack of calcium now that you can no longer consume dairy. A great deal of research is disproving the myth that cow dairy is our best source for calcium and necessary for bone health. Actually, it is proving to be quite the contrary. Let’s start with the fact that milk from a cow is meant for baby cows. (All milk is meant for babies of that particular species.) Baby cows are born at about 100 pounds and will grow to anywhere between 800 and 1,000 pounds by the time of weaning. From then on, they never drink milk again. Human beings are not meant to be anywhere near that size. From a logical perspective, it is quite questionable why we think cow dairy is such a nutritious food for humans. It is highly acidic and has a much higher protein content than human breast milk. Due to these factors, it has actually been shown to leach calcium from bones. The calcium in dairy products is not well utilized because much of it is used to neutralize the acidity from the animal protein. This results in a net loss of calcium, and over time the loss can become pretty significant. In addition, animal proteins, along with sodas (including diet!), contain high amounts of phosphorous, which interferes with calcium absorption from the intestines. Until recently, the countries with the lowest rates of osteoporosis were in Asia where dairy was rarely consumed. Interestingly enough, there has been an increase in osteoporosis throughout Asia since the Western diet filled with more dairy, animal protein and refined food sources has been introduced and 28

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Summer 2015

adapted into the mainstream. The highest rates of osteoporosis are found in the United States and Europe— both very high dairy consumers. According to the Physicians Committee for Responsible Medicine: “…the vast majority of controlled studies of dairy supplementation or total dietary calcium intake show that, while very low calcium intakes (e.g., below 400 mg per day) may be harmful to bone development, increases in dairy or total dietary calcium intake (above 400 to 500 mg per day) are not correlated with, or a predictor of, bone mineral density or fracture rate in children or young adults.” What this means is that synthetic calcium supplements are also not nearly as effective as we have been made to believe. The recommendations in the United States for calcium needs are the highest of any country and are quite inflated. Not only that, but the majority of calcium supplements on the market are made from synthetics or non-food forms of calcium that are barely absorbed by the human body. I would suggest getting your calcium through plant-based foods, and if necessary, a plant-based calcium supplement. Dark and leafy green vegetables, legumes and seeds are all great sources of calcium. I would also note that reducing your sodium, refined sugar and caffeine intake will benefit your bones as well. It is important to note that an adequate level of vitamin D3 in the blood is hugely important to the health of your bones. In my opinion, optimal vitamin D3 levels are much more critical to focus on than calcium supplementation. I would recommend getting your D3 levels tested (25-hydroxy test) and finding out if you have a deficiency. (Many people do, so don’t be alarmed if your level is low.) Anywhere between 50 and 70 nanograms per milliliter is optimal and what you should aim to maintain all year long. My last recommendation would be to exercise! Exercise is critical for bone health—weight-bearing exercise in particular. This doesn’t only mean weight lifting, as both Pilates and yoga have been proven to be highly effective for bone health.

“I am often so hungry during the day—even after I feel like I’ve recently eaten. Can you give me suggestions for foods that will make me feel fuller longer but will also not cause weight gain?” This is a great question and I think one that many can relate to. Most of us have eaten a meal at one time or another, only to find that we are hungry within an hour or so of eating. Some of the reasons this may occur are a blood-sugar imbalance or drop (sometimes diagnosed as hypoglycemia), a calorie-deficient meal, too much sugar or too little fiber and/or protein. It is important to look at what you’re actually eating during the day. A major culprit is when meals mainly consist of refined food sources (i.e. white bread, rice, cereals, pastas and sugar), and very little fiber and protein. For example, if someone consumes a bowl of cereal with milk for breakfast, two slices of pizza for lunch, a bag of potato chips as a snack and a bowl of spaghetti with marinara sauce for dinner, the balance of macronutrients for their day is completely out of whack. Even though this day of eating is not at all calorie deficient, it is far too high in refined carbohydrates (sugar) and lacking tremendously in protein and fiber. This will lead to hunger pangs, moodiness, lethargy and a loss of concentration. It might sound extreme, but you would be surprised by the number of Americans who eat like this daily. Another example that could lead to major hunger during the day would be someone who consumes a bowl of cereal and milk for breakfast, a salad consisting of romaine lettuce, tomatoes, cucumbers and two hard-boiled egg whites for lunch, and roasted potatoes, salad and four ounces of grilled chicken for dinner. The difference in this example is calories. If you’re eating so lightly during the day, you will surely be hungry and a little bit miserable. It’s important to note that cereal is not a great breakfast option. Many cereals on the market tout themselves as healthy/organic/all-natural, but in reality it’s all basically good marketing. Cereal is quite nutrient-deficient and the cereals you will find that are full of vitamins are all enriched (meaning they are added in and not natural). They often contain artificial sweeteners (sucralose) and almost never keep anyone full. If you really love cereal, save it as an occasional treat, but I would advise against starting your day with it regularly. Although the lunch and dinner in this example contains some protein and fiber, the amount of calories within the lunch and dinner are too low to sustain a person throughout the day. Remember, calories provide us with critical energy and satiation. If we are not consuming enough during the day, the body will make you aware of this to the best of its abilities. The other problem I would point out in this particular example is the lack of essential fats. Ever since the late 1980s, we have been a fat-phobic culture. Fat is a very important macronutrient that is critical to brain development and function, hair/nails/skin health, satiation which helps with weight maintenance/loss, and mood stability. Of course, not all fats are equal. I’m referencing the good fats: avocado, nuts, seeds, coconut and olive oil, flax and hemp seeds, egg yolks and fatty fish. By adding some avocado to the salad and consuming the egg yolks versus just the whites in the above example, you would notice a drastic difference in satiation throughout the afternoon. Finally, it is important to point out that a sugar imbalance or the experience of blood sugar drops (hypoglycemia) often leads

John N. Kallis, DMD oral and maxillofacial surgeon NJ Specialty #3656

people to believe that they should consume a sugary food to bring their blood sugar back up. This couldn’t be further from the truth. Consuming more sugar will actually exacerbate the problem. Rather, consume a handful of raw almonds or pumpkin seeds when you experience this problem and I guarantee you will feel much better. A piece of fruit can also be an option as the fiber will help slow down the absorption rate. An even better option would be to have a piece of fruit with a good fat, such as an apple with organic almond butter. The combination of fat and fiber is very efficient at balancing blood sugar. All in all, I would highly suggest evaluating your diet and looking at how much of your day consists of foods that break down to sugar. If it seems a bit on the higher side, make some changes. Try eating a bowl of steelcut oatmeal with cinnamon, ground flaxseed and a few berries. Maybe try making an omelet with two full eggs, one or two extra egg whites and as many vegetables as you like. Add in one-fourth of an avocado and you have your breakfast. This small change may make a world of difference for your entire day. Give it a try and let me know how it goes! If you’re still unsure as to how you should balance out your day or you’re still feeling hungry throughout the day, come in and see me and we will evaluate much more thoroughly.

Patricia R. Marrone, DMD, MS periodontist NJ Specialty #5018

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“I LOVE your recipes and would love some ideas for grilling as the season has begun! What are some healthy options I can make on the grill?” Grilling doesn’t have to be just burgers, hot dogs and sausages. I hope your family enjoys these delicious dishes.

Grilled Shrimp with Avocado and Orange Salad Ingredients: 2 navel oranges 2 teaspoons Cholula hot sauce 1 ½ tablespoons extra virgin olive oil 2 tablespoons chopped mint Sea salt and freshly ground black pepper 24 large wild shrimp (about 1 to 1 ½ pounds shelled and deveined. You can use fresh or frozen but try to use wild as opposed to farm-raised) 3 tablespoons fresh lime juice 1 cup cherry tomatoes, halved ¼ small red onion, thinly sliced ¼ cup coarsely chopped cilantro Pinch of dried oregano 2 Hass avocados, cut into thin wedges or cubes

Directions: •

• • •

Using a sharp knife, peel the oranges, removing all of the bitter white pith. Working over a strainer set over a medium bowl, cut between the membranes to release the orange sections into the strainer. Squeeze the juice from the membranes into the bowl through the strainer. Whisk one teaspoon of the hot sauce into the strained juice with ½ tablespoon of the oil and mint. Season with sea salt and pepper; add the shrimp and toss. In another bowl, combine the lime juice with the remaining oil and one teaspoon of hot sauce. Add the tomatoes, onion, cilantro, oregano and the orange sections. Season with a touch of sea salt. Light a grill or heat a grill pan. Grill the shrimp over high heat for about three minutes per side. Do NOT overcook. Turn once or twice until lightly charred and cooked through. Transfer the shrimp to plates. Gently fold the avocados into the orange salad and serve alongside the shrimp. Enjoy!

Grilled Vegetable Salad

This delicious salad can be served warm or cold. It makes great leftovers too! (Makes 4 Servings)

Ingredients:

Salad: *use all organic if possible 3 bell peppers 2 zucchinis, sliced in half lengthwise 3 to 4 carrots, sliced in half lengthwise 1 red (or sweet) onion, cut into slices

Any other veggies you like 1 ½ to 2 cups cooked black beans (or one BPA-free 15 oz. can) ½ cup uncooked quinoa Dressing: 1 ½ tablespoons extra virgin olive oil ¼ cup fresh lime juice (2 limes) 2 tablespoons balsamic vinegar 2 small garlic cloves, minced (optional) 2 tablespoons minced fresh cilantro (or herb of choice) 1 teaspoon pure grade B maple syrup 2 teaspoons grainy/Dijon mustard Sea salt and pepper to taste

Directions: •

• •

Preheat the grill over medium heat (or preheat oven to 400°). When hot, add the zucchini, onions, carrots and bell peppers. No need to chop the peppers; you can leave them whole. Grill the peppers for 10 minutes, rotating frequently until lightly charred. Grill the rest of the vegetables until nice grill marks develop without overcooking, about 5 to 10 minutes per side. You can also roast all the veggies (cut into bite-size) for about 30 minutes in the oven at 400°. Meanwhile, cook quinoa on the stovetop according to package directions. In a small bowl, whisk together the dressing ingredients and adjust to taste. When vegetables are done on the grill, cool, and chop the peppers, onions, carrots and zucchini. Mix the drained and rinsed beans, quinoa, dressing and vegetables together in a large bowl. Add sea salt and pepper to taste.

Teriyaki Grilled Salmon

Simple and delicious. Don’t be afraid of cooking fish on the grill. The key is not to touch it until you’re ready to flip it over!

Ingredients: 4 5-ounce pieces of wild salmon, skin on ½ cup wheat-free low sodium tamari 2 tablespoons coconut palm sugar or pure grade B maple syrup 1 to 2 garlic cloves, minced ½ inch piece of ginger, minced

Directions: •

•

• • • • •

Mix all marinade ingredients together and pour into a shallow dish or Tupperware large enough to hold the salmon. Place the salmon flesh-side down in the marinade and refrigerate for 1 to 2 hours, shaking Tupperware occasionally to coat salmon all over. *You can marinate longer, or if short on time, feel free to marinate at room temperature for about 20 minutes. Heat grill to high. Once hot, discard the leftover marinade and quickly spray salmon on all sides with pure olive/avocado/coconut oil spray. Place salmon, flesh-side down, onto the grill and close grill. Do NOT try to move the salmon for about two minutes or it will stick. After two minutes, gently flip the salmon over using metal tongs and a metal spatula (if needed) and finish cooking with the skinside down for about 5 to 6 minutes, depending upon thickness of fish. Serve immediately and enjoy!

Health, Beauty & Fitness

Summer 2015

The 2015 Guide to Grilling With great weather comes great responsibility— if you’re the one manning the grill By Brandon Goldstein Whether it’s July Fourth or just an after-golf barbecue, the warmer months provide ample opportunities for us to show off our outdoor cooking prowess. Here are a few recipes for those who can handle more than just throwing a hot dog on the barbecue grate. Bon appétit!

THE CLASSIC CHICKEN RECIPE Not all of us are red meat eaters, and that’s perfectly fine. There’s nothing wrong with eating chicken, and in all actuality, there are many great health reasons why consuming everyone’s favorite white meat is something that can be done fairly often. That’s not to say your chicken can’t still be exciting. Enter the honey Dijon grilled chicken.

Honey Dijon Grilled Chicken Recipe courtesy of Shawn Syphus Ingredients: 4 6-ounce boneless and skinless chicken breast halves ⅓ cup horseradish Dijon mustard (or regular Dijon mustard) 3 tablespoons honey 1 tablespoon parsley flakes Salt, to taste Pepper, to taste

Directions: 1. Preheat grill or grill pan on medium-high heat and spray with non-stick cooking spray or olive oil. Once pan is hot, reduce heat to just below medium. In small bowl, combine mustard, honey and parsley flakes. Set aside. 2. Flatten chicken breasts to an even thickness by placing between two sheets of parchment paper and pounding with rolling pin or heavy-bottomed pan. Season to taste with salt and pepper. 3. Place chicken on grill for 3 minutes, then flip over and brush chicken with sauce. Grill an additional 2 to 3 minutes, then remove from grill and loosely cover with tin foil. Let rest for 5 minutes before enjoying. Serve with any additional sauce on side for dipping.

THE T-BONE The T-bone is a thick cut that gives you more bone-in strip and tender filet mignon for even the heartiest of appetites. This T-bone steak recipe with Dad’s Steak Rub features grain-fed cuts from Omaha Steaks in Ridgewood that are aged to perfection and flash-frozen to capture freshness and flavor.

T-bone Steaks with Dad's Steak Rub Prep time: 15 minutes Cook time: 15 minutes Total Time: 30 minutes Serves 4

Ingredients: 4 Omaha Steaks T-bone Steaks 2 tablespoons cooking oil Dad's Steak Rub (see recipe)

Directions: 1. Thaw steaks overnight in refrigerator or quick-thaw by placing sealed steaks in sink with water for 30 minutes to 1 hour. 2. Prepare rub recipe. 3. Heat grill on medium. Blot dry steaks with clean paper towel then brush each side with cooking oil. 4. Generously season both sides of steaks with rub. 5. Grill steaks to desired doneness. For medium rare steak, grill for about 8 minutes on first side and 6 to 7 minutes on second side.

Dad's Steak Rub Yield: ½ cup

Ingredients: 4 tablespoons coarse sea salt or kosher salt 1 tablespoon coarse ground black pepper 1 tablespoon coarse dehydrated onion flakes ½ tablespoon coarse dehydrated garlic ½ tablespoon crushed red pepper 1 teaspoon whole dill seed 1 teaspoon dried whole thyme 1 teaspoon whole cumin (toasted and crushed coarse) 1 teaspoon whole coriander (toasted and crushed coarse) Combine all and mix well. Store in airtight container or zip lock bag for up to 6 months. Note: To prepare cumin and coriander, toast by placing in dry pan over medium heat, shaking pan about 2 to 3 minutes until seasonings start to brown. Crush using bottom of pan on cutting board or with mortar and pestle.

Health, Beauty & Fitness

Summer 2015

CELEBRATE WITH GRILLING AND GOLF Savor some grilled goodness (and a healthy dose of antioxidants) with colorful fruit and veggie kebabs. Healthy, hydrating watermelon is the star ingredient of these colorful skewers, which also include marinated chunks of pork.

Pork and Watermelon Kebabs Serves 8

Ingredients: 6 tablespoons brown sugar 6 tablespoons soy sauce 6 tablespoons diced red onion 3 garlic cloves, minced 3 tablespoons lemon juice 1 tablespoon olive oil ¼ teaspoon ground thyme Pepper to taste 1 pound boned, lean pork chop, cut into 1-inch cubes (approximately 38 to 40 pieces) 32 cubes watermelon (1 inch each), plus extra for garnish if desired 16 to 24 zucchini rounds (½ inch) 16 pineapple chunks, fresh or canned (1 inch each) 24 yellow or orange pepper chunks (1 inch each, approximately 3 to 4 peppers total) Cooking spray Sesame seeds for garnish

Directions: 1. Combine sugar, soy sauce, onion, garlic, lemon juice, olive oil, thyme and pepper in mixing bowl. Pour into re-sealable bag and add pork pieces. Seal bag, mix thoroughly and refrigerate for at least 1 hour, turning bag periodically. 2. Remove pork from bag and reserve marinade. Thread 5 pork pieces, 4 watermelon cubes, 2 to 3 zucchini rounds, 2 pineapple chunks and 3 peppers on each of 8 skewers, alternating the order. 3. Spray cooking surface on heated grill and place kebabs on grill. Grill for 12 to 15 minutes, or until done, turning and basting frequently with reserved marinade. Garnish with sesame seeds and chunks of watermelon.

Golf Ball Serving Bowl For a real conversation starter, add a low-calorie, fat-free side by serving watermelon balls in a fun golf ball-shaped vessel carved from a watermelon rind.

Directions: 1. Wash watermelon under cool running water and pat dry. 2. On cutting board, place watermelon on side and cut off ¼-inch to ½-inch from stem end, being careful not to cut too deep into white part of rind. This will provide sturdy base. 3. Using paring knife, cut a 3 to 4 inch round circle in top of watermelon. 4. Use melon baller to make shallow round divots into rind of watermelon to mimic dimples in golf ball. Next, use kitchen knife to peel thin layers of rind off to expose white underneath, being careful not to cut too deep or red flesh will be exposed. Try to get as much of green rind off so it will resemble a white golf ball. 5. Hollow out watermelon with spoon or scoop. Place on tray and add watermelon balls to serve.

SHRIMP! Spice up your menu with the fresh flavors of protein and nutrient-rich Gulf shrimp. Shrimp is the most popular seafood in the United States. In fact, the average person consumes more than four pounds each year with 83% of U.S. shrimp coming from the Gulf Coast. The nutrient-rich environment found in the Gulf of Mexico results in high-quality seafood with superior flavor and a variety of essential nutrients. Shrimp is lower in calories than many other protein sources and is also low in saturated fat. In addition, shrimp is a good source of vitamins D, B-12, selenium, iron and zinc, which helps ward off diseases such as heart disease. Remember that seafood such as fish and shrimp are best grilled over a moderately hot fire and on a surface that has been well-oiled or in a barbecue basket. Shrimp is done when the flesh becomes pink, firm and slightly opaque.

Ceviche-Marinated Grilled Gulf Shrimp Tacos Ingredients: ¼ cup lime juice ¼ cup chopped cilantro 2 cups tomato juice 1 cup chopped red onion 1 tablespoon ancho chili powder 21 to 25 peeled and deveined jumbo Gulf shrimp 8 corn tortillas ½ pound shredded red cabbage ¼ cup tomato salsa ¼ cup low-fat sour cream

Directions: 1. Heat grill or grill pan to high heat. 2. Mix lime juice, cilantro, tomato juice, onion and chili powder in bowl. When fully mixed, add peeled and deveined Gulf shrimp, cover and refrigerate for 20 minutes. 3. Remove shrimp from marinade and place on hot grill. Cook until shrimp are done, 4 to 6 minutes. Remove shrimp from grill and place aside. 4. Lay tortillas a few at a time over hot grill until warm, about 20 to 30 seconds. 5. On each tortilla, place 3 shrimp, shredded cabbage, salsa and sour cream. Fold in half and serve.

COOKING FOR A CAUSE Just in time for the flavor-filled festivities, the Propane Education & Research Council (PERC) is debuting a new cookbook, “Grilling for Heroes,” to raise money for wounded veterans. The cookbook features a foreword and recipe from Food Network personality Sunny Anderson, an Air Force veteran and co-host of the Food Network show, “The Kitchen.” It also features a compilation of 50 original grilling recipes along with heartfelt stories of military servicemen and servicewomen as submitted by food bloggers and grill enthusiasts from across the country. Anderson handpicked her favorite recipe and story of military service from hundreds of submissions. The winner of the recipe contest is Shawn Syphus, a food blogger and creator of the blog “I Wash…You Dry” (www.iwashyoudry.com). “I've had several members of my family join the armed forces. My uncle was one of the first to serve in the war in Iraq, and sadly lost his life there. I will never forget him or the courage he had to fight for our country,” Syphus said. “My heart and prayers go out to all those still fighting and defending our beautiful land.” One hundred percent of cookbook proceeds will go to Hope For The Warriors, a nonprofit whose programs enhance the quality of life for post-9/11 wounded service members and their families. Visit www.GrillingForHeroes.com to donate and download the cookbook and to find more great tips for the grilling season.

hen I was a child growing up in the Bronx, my mother had a garden. It was a decent sized plot of land in the front of our property and I loved it when she asked me to help by getting my hands dirty. I cleared out the weeds and harvested the produce—anything she needed done. I was fascinated as I watched it grow and proud of my mother’s hard work and the beautiful garden she tended every year. When we needed to clear the land at summer’s end, I would bring my rabbit in to help do the job. Working beside my mother instilled in me a lifelong love of gardening.

LET IT GROW

The clean and green glory of home gardens By Daria Amato

A home garden can be anything from a few potted plants to a plot of land such as my mother’s backyard garden. Beyond the reward of homegrown produce, there are many more benefits to be had. You will have access to fresh produce without unknown chemicals that offer maximum nutrients, flavor and quality. This is less expensive than buying organic produce from the supermarket that has been picked before it’s fully ripe and shipped from far away locations. The physical exertion of working in the garden is a great stress reducer as well. Home gardening can be a fun and educational family activity that encourages children to eat the fruits of their labor.

I had the good fortune to meet Janna Makaeva and Greg Swisher, a creative and passionate couple from northern New Jersey that produces an equally impressive garden. They grow their own vegetables and fruits, keep bees, love to cook and make traditional herbal medicine. I asked Janna and Greg to participate in this article by answering a few questions that I thought might help inspire you to engage in your own love affair with gardening.

WHY DID YOU START GARDENING? Janna: “Coming from Russia, I grew up with seeing many people grow their own organic vegetables and fruit. It was so nice when someone [said], ‘it’s our potatoes,’ or ‘we have our own apples.’ I also learned about chemicals and pesticides in our food chain, and growing organic took on a whole new meaning. “Studying medicinal herbs for the last three years changed my entire attitude towards common weeds. Frankly, I had no idea that most common medicines simply grow under our feet, free of charge! Some weeds we eat, some we use in herbal teas and infusions and some we turn into oils for soothing creams and balms. Weeds often have a very high nutritional value, actually higher than the vegetables we’re trying to grow next to them. Also, leaving some weeds in the vegetable garden helps to solve various pest issues since the insects often prefer a native weed to a cultured plant. Amaranth, for example, attracts cucumber beetles and they completely leave the cukes alone! These cucumber beetles used to be my biggest pest here and now that I leave a few amaranths along my veggies, it’s not an issue at all. “In fact, I see more and more that the less you mess with the natural order of things, the better things will turn out. There is an amazing balance in nature, and nature seems to seek that balance. So if you don’t spray and don’t poison, the balance restores itself and many pests will get diminished and controlled by their natural predators.” Greg: “Self-expression and inner peace. I know it sounds corny, but this is most important. It’s interesting how they go hand in hand. When we get to express ourselves, artistically or creatively, we tend to be at peace, and when we are at peace, watch out. Our creative and artistic expressions are not hampered by the distractions around us or in our minds. Clean artistic expression is quite amazing!”

WHAT DO YOU GROW? Janna: “We grow a lot here: potatoes, sweet potatoes, carrots, beets, rutabaga, turnips, onions, garlic, shallot, cabbage, broccoli, asparagus, sweet peas, green beans and dry beans, tomatoes, eggplants, peppers, squash, corn, cucumbers, melons, watermelons, okra, lettuce, spinach, mustard, horseradish [and] even artichokes! [We also grow] strawberry, raspberry, black raspberry, blackberry, gooseberry, currants and elderberries. Berries are the easiest to grow; they simply grow and produce. You just have to keep up with harvesting. And fruits! Peaches, Asian pears, apples, cherries. [We are] trying to grow other fruits as well, but haven’t mastered it yet, like nectarines, plums, grapes and apricots. Fruits are the hardest for us to grow organically. [There are] too many pests and critters who want them. The easiest are Asian pears. They are basically pest and disease-free. We also dabble in some more exotic and unusual stuff, like cornelian cherries, sea berries, goji berry, goumi, schisandra and hops to name a few.”

WHAT DO YOU MAKE WITH ALL YOUR PRODUCE AND HOW DO YOU PREPARE AND STORE IT? Janna: “We make delicious vodkas and brandies with our berries. It’s super simple: fill the jar with berries (raspberry, blackberry, currant) and top it with vodka or brandy. Let it sit for at least two months. Then you can add sweetener (organic sugar, honey, organic corn syrup) or enjoy the drink as is after you strain and squeeze it. We make our own smoked baba ganoush from eggplants and the most delicious pickled beets and peppers. I also cook soups like Russian borscht and freeze them.

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Summer 2015

“Some crops keep very easily and some are a challenge. It’s a learning process! Carrots and turnips would keep for almost a year just in the fridge drawer. Potatoes will keep until spring in the cold garage in a crate. (It has to be above freezing.) Sweet potatoes, onions and garlic [will keep] in the basket at room temperature. Stuff like tomatoes and peppers gets pickled, turned into sauce and frozen. “It’s a learning curve to see what our family eats, so year after year the garden gets refined and the cooking and storing methods get better as well. New recipes get added, and new favorites are being discovered like canned peach salsa! It’s a very fun and rewarding process. “I also find it a new healthy challenge to eat what’s in season. It requires some discipline, and the garden helps you with that! We got so spoiled to eat whatever we see in the supermarket, and really the way our ancestors were eating was pretty much seasonal foods. I think our human metabolism is developed to digest best what’s in season. For instance, we crave green salads and fruits in summer and want heavier hearty foods in winter, like roasted root vegetables. I don’t know if this way of eating is right or wrong, but I feel it’s more harmonious and connects you with what’s happening in nature and in your garden.” Greg: “While Janna can tell you about everything she grows here, I can tell you that it is wonderful to harvest, process, prepare and enjoy our amazing organic fruits and vegetables. There is a true appreciation for the magic of growing your own food. You couldn’t dream of letting any go to waste. Besides the health benefits of eating fresh organic produce, the taste cannot be matched by anything store-bought.”

WHY KEEP BEES? Janna: “Bees are such an important part of every garden. Without bees, there would be no pollination. Our

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harvest yields increased too! I became aware of the problems that bees are facing. They are declining all over the world due to pesticide pressure and other man-made factors, and it became clear to me that we should have beehives. So we took a couple beekeeping classes and went for it. It’s been a fun adventure! We eat the honey like crazy. In fact, it’s never enough! We use it as our main sweetener for drinks and even add it to coffee. It tastes great!” Greg: “It’s such a gift to have our mountain bees share their honey with us. Watching their behavior as well as being aware of your own behavior when working with or around them is very insightful. And the honey! Such amazing flavor that changes depending on what’s in bloom.”

HOW WOULD YOU DESCRIBE JUGGLING YOUR OWN STENCIL BUSINESS AND GARDEN? Janna: “Each of us does what we’re good at, and somehow everything gets done! We all have different strengths, and we apply our talents and abilities to our business. We also help each other out around the house and garden, and cook most meals together as a family. Greg was educated as a chef from The Culinary Institute of America and I used to help out as a summer cook at a biological station for our university. It’s really more fun than work, especially because we love what we do both business-wise and garden-wise.” Greg: “We all pitch in to do whatever is necessary. If it’s time to harvest berries, we are all there with bells on. Cooking and food prep, all accounted for. Working the land should be called being one with the land. It’s not work to pull your dinner out of the ground. It’s more work for me to drive to the grocery store!”

Health, Beauty & Fitness

Summer 2015

NEW TO GARDENING? HERE ARE A FEW TIPS FROM JANNA AND GREG: Janna: “The beginner gardener should start with good soil. It’s so much easier to do this initial investment in the beginning than rip stuff up later and be frustrated when things don’t grow. Just get good topsoil and add lots of compost. It’s not a lot of money, and sometimes you can get free compost from towns. If your soil is good, most things will likely grow for you. A vegetable garden has to be in full sun, so find the sunniest part of your land and dedicate it to veggies. It’s also very helpful if the land is as flat as possible, since the water runs off and the beds dry out quickly. If you have a slope, consider raised boxes or terracing. Some of the easiest vegetables to grow are green beans, carrots, beets, broccoli, peppers, cucumbers, tomatoes, onions, asparagus as well as herbs like parsley and cilantro. “For watering, consider a soaker hose on a timer! I cannot recommend this enough. It just saves you so much time and water. I use the convenient “Snip-n-Drip” soaker system but there are many soaker hoses on the market and you can set up your own system easily. I water my veggie beds for about 40 minutes to one hour, two to three times a week. Of course, you have to observe your plants and see if this is enough or not. If plants look happy and productive, then it’s a good amount! You can always experiment and finetune your watering schedule. Also the temperatures change through the season, and you might want to up the watering during the hottest months and scale it down in cooler months.” Greg: “Don’t forget to fence in the area! Raccoons stole our entire corn crop this year. It’s very sad when your crop disappears the day before you were planning on harvesting so take precautions and fence in your garden.”

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SUMMER LIVIN’ IN THE RAW

Get ready to be seduced into a world of delicious and healthy food By Daria Amato

I have a love affair with great food and warm summers. I’ve found that living a “raw” lifestyle has allowed me to feel younger and have tons of energy in the warm months. I’d like to entice you into doing the same. You’ll look good and feel good. There are so many health benefits to be had. Unprocessed, uncooked food that is plant-based and has an abundance of color, texture and taste can be classified as raw food. Raw food brings out the character of each ingredient and preparation can be creamy, crisp, crunchy, light, thick, rich, juicy, strong, sweet and exploding with flavor. In order for food to remain raw and classified as living and preserving vital enzymes, it is not heated above 118 degrees Fahrenheit. Everyone can enjoy raw food, regardless of your culture, upbringing, where you live and taste preferences. You can go raw at all of your meals and snacks, and you can find mouth-watering recipes in books and on the web. All of these will have you preparing gourmet-style foods at a fraction of the cost and time as you create vibrant health habits for you and your family. You can still have all the foods you love, such as lasagna, chili stews, smoothies, creamy soups, easy salads, wraps, dips, salad dressings, desserts and so much more—but modified, of course. I know what you’re thinking right about now: “Eat raw? That’s too hard!” or “I can’t give up warm food!” It’s not hard, and you can do it if you transition slowly. Without including snacks, here are the breakdowns for your food intake throughout the day: • 30% Breakfast • 40% Lunch • 30% Dinner Summer is a perfect time to go raw with the bounty of fresh food available at the farmers’ market and supermarket. Challenge yourself for 30 days. Start slow by eating raw for 30% of

the day. Commit to it for a week. This allows you to tinker with eating either a raw breakfast or dinner. Soon, you will see how great you feel after the raw meal that by week two you’ll want to start eating raw snacks. In weeks three and four, commit to adding another meal. By the end of the 30 days you will be on the road to a 60 to 70% raw lifestyle. Think you’ll miss warm foods? Try adding cinnamon, raw garlic, ginger, cayenne, curry, coriander, cumin, mustard, paprika, turmeric, cloves, allspice and fennel to your dish. These spices will have a warming effect on your food and help convey a subtle heat that will raise your taste buds. Use an assortment of hot peppers that are stimulants. These raise body temperature by increasing your circulation. I challenge you to 30 days of livin’ summer in the raw! Daria Amato is a photographer and health coach. Find out more about her at www.transformativelivin.com.

I hope I have piqued your curiosity and awakened your passion for fresh, whole, real and raw food. Here are some of the extraordinary benefits that eating raw food will bestow upon you: • • • • • •

You will be radiant and your skin will look amazing. Your teeth will be whiter and your hair and nails will look more luxuriant. You will lose that extra weight that you wanted to get rid of. You will think more clearly, have increased energy and feel happier. Your body will begin to heal itself of physical ailments. You will be consuming foods that are high in fiber, vitamins and minerals. This will give you maximum nutritional benefits that taste great.

Health, Beauty & Fitness

Summer 2015

Prepping for the Perfect Look Who doesn’t want to wake up with flawless skin, shiny hair and bright eyes free of dark circles? It starts with what you put in your body By Kelsey Schobert You can apply as many products as you want to your exterior, but if you want to achieve the perfect look, you need to start paying more attention to what you eat and drink. Rather than following the traditional Western diet of highly processed and nutrient-depleted foods, we need to go back to clean and wholesome ingredients. By giving your body fresh vegetables, fruits, nuts, whole grains, minimal dairy and lean proteins, you will notice a dramatic difference in your weight, energy levels, cravings and overall appearance. Start to incorporate these easy healthy living tips and see how getting back to nature can have a transformative effect on your body.

1. DRINK MORE WATER!

Our bodies are made up of mostly water. In order for us to look and feel our best, we should strive to drink plenty of water each day. Many people wonder how much to drink. Some experts suggest eight glasses, which would be ideal, but does that seem like too much? If you’re someone who doesn’t normally drink water, eight glasses might seem overwhelming. If that’s the case, then let’s first start out by drinking a minimum of four glasses per day. This is an achievable and easily measurable number if planned right. You should drink your first glass of water as soon as you wake up. Rather than reaching for your prized cup of coffee or tea—both of which are dehydrating—try to drink a cup of water. You could even do this while your coffee is brewing. It’s important to hydrate your body when you wake up as you just went several hours without any liquids. By doing this, you will hydrate your body and flush out your liver. Try to have your next three glasses with your breakfast, lunch and dinner. Use your meals as markers and reminders to have water. Are you someone who only has two meals and a snack? Then have a glass with your snack. The goal is to drink more water and to find good ways of fitting it into your lifestyle. Not a fan of just plain water? Try sprucing it up with fresh lemon wedges or other citrus fruits that are high in vitamin C and antioxidants. My personal favorite is actually spiking my water with two teaspoons of apple cider vinegar. This gives the water a tangy twist. There have been claims that this also helps with weight loss, stabilizes blood sugar, aids with digestion and balance your body’s pH. Willing to give it a try? I recommend buying raw, organic, unfiltered and unpasteurized apple cider vinegar.

2. CUT OUT THE FOOD SENSITIVITIES!

If you want to see just how good your body can feel, give up the foods that are most commonly associated with food sensitivities for the next week or two. Gluten-filled bread, animal protein and mucusforming dairy all require the body to do tremendous work to break them down. By cutting these foods out, you will feel more energized because your body is not spending as much energy digesting food. You will also want to cut out or minimize your caffeine and alcohol consumption. Both of these substances are extremely dehydrating and damaging to your body. Notice how you feel over the next week or two and see if you can tell a difference in how your body feels. Then, one by one, reintroduce these common food sensitivity groups back into your diet and note how your body responds. The key is doing it one by one in order to tell which group you are sensitive to.

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Summer 2015

3. FEED THE GOOD BACTERIA LIVING IN YOUR GUT!

Try to start incorporating fermented foods into your diet. Fermentation increases the digestibility of foods and helps your body to assimilate more nutrients. Foods such as pickles, tempeh, raw sauerkraut, kimchi or even fermented beverages like kombucha feed the bacteria living in your gut. However, it’s not much use dropping off food if no one is home. Be sure to include foods with naturally occurring probiotics as well. This will “populate” your gut. Try probiotic-rich foods like Kefir, yogurt and kombucha.

Pair these tips with some of the recipes provided below to help get that glow. The ingredients selected in these recipes help improve specific body areas, aid digestion and help increase energy levels. They are also all gluten-free as well as dairy-free to help get you started on your way to cutting out those pesky food sensitivities. Enjoy!

Breakfast:

Banana, blueberry, spinach, coconut milk and chia seed smoothie Ingredients:

1 cup blueberries ½ banana 1 cup almond milk 1 cup spinach 1 tablespoon chia seeds

Directions:

Place all the ingredients in a high-speed blender and blend until combined. If you want, sprinkle additional chia seeds on top.

Side Dish:

Quinoa tossed with roasted sweet potatoes and onion Ingredients:

1 large sweet potato or 2 small ones, cubed ½ red onion, sliced into long strips 1 package plain quinoa 2 tablespoons olive oil, divided Pinch of sea salt

Directions:

Prepare quinoa according to package and set aside. Preheat oven to 350°. Place cubed sweet potatoes on a sheet pan. Coat potatoes in one tablespoon olive oil. Sprinkle with sea salt and place into the oven for 20 to 25 minutes or until tender. Meanwhile, in a sauté pan over medium heat, add one tablespoon olive oil. Add onion and sauté until onions are tender, about 5 to 7 minutes. Add roasted sweet potatoes and quinoa to the pan with onions. Stir together until combined and heated throughout. Sprinkle with sea salt and serve. Use a half-cup of this for the kale salad. If you want a full side dish, simply prepare more quinoa.

Lunch:

Kale salad in a lemon vinaigrette Ingredients:

1 ½ cups kale ½ cup quinoa tossed with roasted sweet potatoes and onion (see previous recipe) ½ cup red bell pepper, chopped ¼ cup carrot, chopped 2 tablespoons pumpkin seeds 2 tablespoons sunflower seeds Drizzled lemon vinaigrette

For the Dressing:

1 teaspoon Dijon mustard 1 ½ teaspoons lemon zest 1 lemon, juiced 6 tablespoons olive oil Pinch of sea salt and black pepper

Directions:

Combine all ingredients for the salad in a large bowl and drizzle with lemon vinaigrette.

For the Dressing:

Combine all ingredients for the dressing in a food processor. Blend until all ingredients are combined. Serve immediately or store in the fridge for up to one week.

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Dinner:

Salmon in a creamy cilantro leek sauce Ingredients:

Salmon filets (I prefer wild-caught Alaskan) 1 cup cashews 4 cloves garlic, whole 1 bunch cilantro 1 leek, trimmed and washed 1 cup water 1 tablespoon apple cider vinegar ¼ cup olive oil 1 teaspoon sea salt Freshly grated Scott, black Rachel, pepperCharles, Melissa and Michael Berkowitz

Directions:

In a food processor, combine ingredients and mix on high until creamy. Store in refrigerator. Cook salmon and top with cilantro leek sauce.

Laurie Siegel and Gary Siepser

Dessert:

Chilled cashew cream served with figs Ingredients:

1 cup cashews, soaked overnight ½ cup water 2 tablespoons pure maple syrup ¼ teaspoon vanilla extract Dash of cinnamon

Annette Myers and Ron Soussa

Directions:

Blend all ingredients in a food processor until creamy. Put in fridge and serve chilled with sliced figs. You can also put it in the freezer for an extra-creamy, dairy-free, gluten-free frozen treat! Beth Hirschberg and Gil Sandler

Kelsey Schobert is a certified holistic health coach. Visit kelseyschobert.com for more information.

Health, Beauty & Fitness

Summer 2015

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Manual Lymph Drainage This massage technique has many therapeutic benefits By Mercedes and Nancy Barrett

anual lymph drainage (MLD) is one of the oldest and most frequently performed treatments of the body to cleanse tissue spaces. In the early 1930s, Dr. Emil Vodder created a special series of light massage-like movements that included massaging lightly over cervical lymph nodes. In his studies, Dr. Vodder noted 60 different ailments and conditions that this special massage could help treat. They included migraines and chronic headaches, constipation, common acne and acne rosacea, tinnitus, eczema, whiplash, multiple sclerosis, rheumatoid arthritis and osteoarthritis, sinus congestion and tendonitis to name a few. Manual lymph drainage is also an excellent therapeutic method to rejuvenate beauty and reduce puffiness, fine lines and wrinkles. By the 1950s, Dr, Vodder and his wife Estrid began educating Europe about lymphology and the many benefits of manual lymph drainage. Damage to the lymph transport system and the lymph nodes can lead to lymphedema. This condition can result in massively swollen limbs and it has an enormous effect on mobility and self-esteem in addition to causing discomfort and pain. There are two basic types of lymphedema: primary and secondary. Primary lymphedema is believed to be hereditary and caused by issues within the lymph transport system at birth. Insufficient vessels or weak vessels may cause difficulty dealing with the load. This therefore affects lower limbs beginning with the feet and ankles. Secondary lymphedema can occur due to damage to the lymphatic system. This can occur when nodes are removed during surgery or after cancer treatments, such as radiation. Both types of lymphedema can result in swelling of the limbs, trunk or face. The ongoing use of MLD helps keep the lymph nodes moving and stimulated and it is a helpful way to treat lymphedema. This encourages the body to open up other pathways, and in doing so, it activates the bodyâ&#x20AC;&#x2122;s natural backstop in the event of tissue overload. MLD therapists can assist in redirecting the lymph issue by bypassing where the nodes have been removed and taking fluid to the next

Health, Beauty & Fitness

Summer 2015

available nodes within the system. In MLD, light and rhythmical hand movements are used to apply pressure to the lymphatic system in order to help reduce swelling from lymphedema. The focal point of this massage is to move fluid from the swollen area into an area where the lymphatic system is working normally. This system plays a huge role in immunity, aids with the removal of waste at the cellular level and facilitates the transport of nutrients and oxygen to cells. There are many other conditions that benefit from the use of MLD. Due to its ability to move fluids, it not only decongests tissue but also has an analgesic effect on the pain and touch receptors of the central nervous system. The light and repetitive touch of MLD stimulates the touch receptors whose signals overtake those sent out by the pain receptors of the body. Due to this shared pathway, MLD has an analgesic effect, which alleviates pain. Furthermore, MLD aids in boosting the immune system by speeding up the lymphatic system which is often impeded by lymph stagnation. In addition, MLD is a beneficial treatment for post-traumatic edema and it can also be useful to complement mobilization through physical therapy. After an operation or injury, the part of the body struck by trauma struggles in dealing with a lot of excess fluids. MLD can move the excess fluid to other parts of the body where the undamaged lymphatic system can deal with it. This will reduce the congestion of the local lymph nodes. As the congestion is cleared away, the swelling and pain is reduced and the comfort level of the patient is increased, which thus expedites the healing process. Health, Beauty & Fitness

Summer 2015

The process is safe to use throughout pregnancy for both the mother and her child. As long as pre-eclampsia is not an issue, MLD can be used to treat puffy ankles or eyes, and tired or swollen legs. It can also assist in relieving pregnancy induced carpal tunnel. During the labor stage of pregnancy, MLD can be used as a calming tool due to its soporific effect. As a relaxation method, MLD serves as a stress reliever. The hustle and bustle of everyday life can cause an enormous amount of stress. During the one-hour time frame allotted for this massage, MLD helps patients encounter a meditative state induced by massage and reflexology. Children are also welcome to receive MLD treatments. As far as children are concerned, MLD can help them improve their rundown immune system and can also assist in relieving constipation. If youâ&#x20AC;&#x2122;re looking to improve your well-being, MLD might be a great option for you.

Contraindications For the most part, lymphatic drainage massage is safe. However, there are a few conditions that are contraindicated, and these happen when an increase of lymph flow would be detrimental. Acute inflammation, malignant tumors, thrombosis, major heart problem and cancer patients who are in treatment are all contraindications to lymphatic drainage massage.

Mercedes and Nancy Barrett are the owners of The Peace Within Spa & Wellness Center, located at 238 Colfax Avenue in Clifton. For more information, call (201) 988-5767 or visit www.thepeacewithinspa.com. Email Nancy directly at nancy@thepeacewithinspa.com.

Health, Beauty & Fitness

Summer 2015

Psychotherapy and the Elderly Many people believe psychotherapy isn’t an effective treatment for the elderly. Let’s dispel this myth By Sheera Margolies

ncorporating a blend of creative, integrative and humanistic approaches can change a person’s behavioral patterns, regardless of their age. It’s important to treat the whole person and not just their symptoms. In these five experiences with the elderly, each patient gained a positive attitude, a lift in spirits and greater fulfillment in their lives after undergoing various kinds of psychotherapy. Dorothy, a 94-year-old Fort Lee resident, is intelligent, mobile and in relatively good health. Yes, Dorothy has medical issues, but she is alert and strong-willed. She suffered

from long-standing anxiety due to an early trauma: Dorothy is a Holocaust survivor and she experiences flashbacks. Meditation techniques, specifically soft belly breathing, helped allay her anxiety. We practiced this together, and she was receptive to the exercises, although she was a bit skeptical initially. Soft belly breathing is a simple breathing exercise. James Gordon, the founding director of the Center for Mind-Body Medicine and one of the founders of contemporary holistic medicine, teaches this particular breathing

technique. It is a relaxation exercise that works in several ways. Soft belly breathing helps expand the base of our lungs, which brings extra oxygen to your brain, decreases anxiety and induces greater relaxation. Using the term “soft belly” creates an image in your mind that increases the effectiveness of the relaxation response. Focusing on your soft belly gives your mind a rest from constant chatter and thinking, helps you feel more relaxed and also helps you focus and concentrate during the day. This breathing technique very quickly calms the physiology of the body and the brain. Most clients feel calmer and less anxious within two or three breaths. The practice of focusing on our breathing leads to reflective rather than reactive responses. It gives us control over our responses so we respond rather than react. Dorothy had focused on the “symptoms” of her anxiety rather than feeling her emotional pain. She had been dealing with conflict in family relationships, and this created a sense of helplessness. Through therapy, Dorothy is learning to mitigate her anxiety and fear that stems from the trauma. She

recognizes that she is indeed a “survivor” and now she will not allow her moods to control her. As a result, she feels less overwhelmed. Helping her let go of personal judgments and self-condemnation, she has been liberated, especially when accompanied by selfcompassion. Her willingness to reflect upon and manage the self-destructive issues is impressive. Natalie, 84, came to therapy on a weekly basis for three months after suffering a broken relationship with her daughter. She was in great pain. It was important to establish a rapport where she felt comfortable talking about and dealing with her feelings. Natalie has two adult daughters. The younger one had historically felt “jealous and competitive” with her older sister. She believes that Natalie “favored her” and as a result, she began treating her mother in denigrating ways and was even being verbally abusive. In conversations, it became apparent that Natalie was extremely conflicted and began to reflect upon “making amends.” She was pondering how she would know what needs to be repaired or accepted, and how to clear the debris, the regrets and the resentments.

To accompany them on this journey is to be inspired by their motivation, flexibility and willingness to discover new ways of living in this ever-changing world. Health, Beauty & Fitness

Summer 2015

It became abundantly clear that Natalie could not change the way her younger daughter felt. I suspected that her daughter was dealing, on some level, with her own feelings regarding her mother’s aging, which was eliciting contradictory feelings. She experienced a transformation that allowed her to share, express and reflect upon her feelings. Her depression lifted and she felt more hopeful about her life. Marilyn, 87, and Beatrice, 85, have recently reached out for psychotherapy. Marilyn lost her husband three years ago and Beatrice lost her husband six months ago. Both are in different places with the grieving process. Although their lives have changed dramatically, both women are attempting to adapt to their new lives. Marilyn historically has been a person who “sees the glass as half full versus half empty.” She possesses an optimistic outlook, zest for living and curiosity. Beatrice, feeling “as if a part of me is missing” after 60 years of marriage, has an indomitable spirit. Psychotherapy is a good option for both of them. Roberta, 78, was suffering from depression and anxiety. In the last year, she had undergone quadruple bypass surgery in addition to suffering a fall that caused a broken collarbone. She has also been confronted with other medical issues precipitated by the surgery. She was clearly depressed. She also felt, and indeed was,

totally dependent—a new and uncomfortable state for this highly independent and vital woman. She poignantly described herself this way: “I don’t recognize myself in this condition.” By introducing breathing and cognitive techniques, where she practices and talks about the various emotions that are overwhelming her, Roberta says her depression and anxiety are lifting. When she is in the presence of her physician and me, she feels “seen.” According to Roberta, “You both look at me and talk with me directly. The other doctors only talk to my daughter, as if I weren’t there.” Doctors who understand elderly patients and who connect with them never refer to them as “old,” a “senior” or a “geriatric.” They see each individual as a person who is struggling with real-life human issues and pain. These people are men and women with prevailing issues of mortality and vulnerability. But once again, people can change and expand their lives on a daily basis regardless of their age. To accompany them on this journey is to be inspired by their motivation, flexibility and willingness to discover new ways of living in this ever-changing world. Sheera Margolies, L.C.S.W., has practiced interactive psychotherapy in Englewood for the past 30 years.

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BREAST IMPLANTS 101 Whatever your reason for contemplating breast augmentation, one thing is certain: The decision to have plastic surgery is extremely personal, and it should be something that you want for yourself By Michael A. Fiorillo, M.D. Last year, 290,000 breast augmentation procedures were performed on women from all walks of life in the United States. If you are a woman, you might have considered breast augmentation at one point or another in your life for medical or aesthetic reasons. During breast augmentation consultations, there are certain questions I am often asked. These are my answers to some of the most common questions I encounter.

1. Am I a good candidate for breast augmentation?

Ideal candidates for breast augmentation surgery are physically and psychologically healthy, not currently pregnant or nursing, realistic in their breast implant surgery expectations and aware of the risks and complications associated with the surgery.

2. What are the potential risks?

Just like with all surgical procedures, breast augmentation surgery does have potential risks. These occur less than 1% of the time and they include, but are not limited to: bleeding, infection, changes in nipple or breast sensation, pain and poor scarring. Prior to your procedure, your doctor will ask you to sign consent forms, ensuring that you fully understand the procedure and any risks or complications. Itâ&#x20AC;&#x2122;s important that you address any questions with your plastic surgeon.

3. How long will the implants last?

Breast implants are not guaranteed to last a lifetime, but they do not have an expiration date either. Newer implants can last 15 to 20 years. Future surgery may be necessary to replace one or both implants if they break. Certain life events such as pregnancy, menopause and weight loss may influence the appearance of augmented breasts. After surgery, itâ&#x20AC;&#x2122;s important to have your breasts examined frequently to evaluate the condition of your implants.

4. What are the best breast implants available?

Breast implants are generally silicone shells filled with either saline (salt water) or silicone gel. Both implant types are very safe and each offers its own advantages. Your plastic surgeon will help you decide which kind is right for you.

5. Will implants affect my mammogram, or will a mammogram affect my implants?

It is possible for breast implants to get in the way during a mammogram. The technician will gently push up the implants and take extra views of your breasts. A mammogram will not affect your implants, as they are able to withstand hundreds of pounds of pressure.

6. Can I breast-feed with implants?

In most cases, having breast augmentation surgery will not interfere with breast-feeding, as milk ducts

Health, Beauty & Fitness

Summer 2015

are typically not disturbed during the procedure. If implants are placed through an incision created around the areola, milk ducts could possibly be disrupted.

7. Will implants affect my work or working out?

After about five days, most women who work in an office setting can return to work. If your job entails pushing or lifting, it’s best to return to work after a longer rest period. You can return to your cardio and lower-body exercise after approximately three weeks if all goes well. At about six weeks post-surgery, most women are back to upper-body exercises.

8. How can I prepare myself for surgery?

If you decide that breast augmentation is right for you after your consultation, be sure to prepare your body and your home before your procedure. Make sure you have a larger bra and larger, comfortable clothes to wear post-surgery. Prepare your home by stocking up on food and medications and have things you will need in a convenient spot so you don’t strain yourself getting to them. It’s beneficial to work out your back for a few months prior to surgery.

9. What can I do post-surgery to help me heal?

Post-surgery, take it easy. Most patients will feel tired and sore afterwards. Don’t strain yourself and try not to drive for as long as your plastic surgeon recommends. Short, brisk walks, however, will get your blood flowing and help to reduce swelling. Follow your doctor’s orders, and don’t be afraid to call him or her with any questions or concerns that you may have. Dr. Michael A. Fiorillo is a double-board-certified plastic surgeon. His expertise has won him the trust of thousands of patients who have attended his practices in New York and New Jersey since 1998. Visit www.drfiorillo.com or call (866) 537-0954 to schedule a consultation with Dr. Fiorillo at one of his convenient locations in New York or New Jersey.

Fun Fitness Equipment That Won’t Break the Bank Getting in shape doesn’t need to cost a fortune By Sheila M. Clancy, M.S., C.H.E.S. Do you want to start an exercise program without adding a gym membership to your monthly budget? Don’t have room for bulky and expensive exercise equipment? No problem! There are a variety of different fun fitness tools and toys that will allow you to create an effective workout regimen that you can do on your own. Make sure to get some instruction on how to use whatever you buy. There are plenty of instructional books and DVDs that will give you lots of ideas for how to use your new gear.

Continued on Page 64

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Summer 2015

SNEAKERS

A solid pair of sneakers is the foundation of any good workout. Unless you’re doing yoga or Pilates, proper form starts from the bottom-up. Poor fitting or old sneakers can eventually cause pain in your ankles, knees, hips and back. Spend a little money on quality footwear. Ask the salesperson to help you find the right shoe and remember to shop for new sneakers around 4 p.m. This is when your foot is biggest.

RUBBER RESISTANCE BANDS

This piece of equipment can come in various forms such as tubing with handles, long strips that can be tied around a sturdy pole or rings that you can stand in to work your legs. Working against resistance helps keep your muscles strong. These bands come in different colors that signify different amounts of resistance. They are easy to store and also easy to take in your suitcase so you can use them while you’re on vacation this summer.

DUMBBELLS

These are the most common equipment used for a home strength training workout. Don’t be afraid to go up in weight as you get stronger. When you first start out, you can hold soup cans in your hands to do some exercises. Once you get stronger, buy yourself some five and eight pound weights.

STABILITY BALLS

Work the muscles that improve your balance by using these big rubber balls that come in different sizes based on your height. You can sit on them, lay over them, stand and hold them or lie on the floor with your feet or legs on them. If this sounds a little too scary, try using eggshaped stability balls that are perfect for beginners. Make sure to get comfortable using the ball before you attempt doing an exercise that requires you to hold one or two dumbbells. It may sound like common sense, but never attempt to stand on one of these balls.

STEPS

A step is made out of plastic and you can adjust its height by putting one or two risers underneath it. Stepping up and down on the step is a great cardiovascular exercise that mimics a real-life movement. There is the original long rectangular step that can also be used as a bench to lie on while you do some exercises. Companies now manufacture smaller steps that are easier to store in your house.

MINI TRAMPOLINES

The perfect piece of equipment for jogging in place while watching TV in your living room. A mini trampoline is safer for your joints than jogging outside on pavement. Also, it’s easy to move. Take it out when you need it and then stick it back in the closet.

NORDIC POLES

These are ski poles with little rubber stoppers on the ends of them. Going on your daily walk with these poles in your hands can help you burn up to 40% more calories than usual. You will also work your upper body muscles in the process.

Health, Beauty & Fitness

Summer 2015

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No Pain, No Gain? Soreness doesnâ&#x20AC;&#x2122;t necessarily mean progress By Christopher Blake

nyone who has ever exercised vigorously or performed strenuous manual labor has experienced some degree of muscle soreness the following day. Delayed onset muscle soreness (DOMS) is a perfectly natural byproduct of training. Although the mechanism that produces this phenomenon is not entirely understood, we know that it is an inflammatory response caused by eccentric muscular work. This can occur when your muscles generate tension as they lengthen while under a load, such as during the lowering portion of a biceps curl. The eccentric component of a biceps curl is what, depending on the number of repetitions and sets performed, makes it challenging to straighten your arms the next morning. Despite being a natural side effect of exercise, this problem arises when people assume soreness equals progress. Many people judge the quality and effectiveness of yesterdayâ&#x20AC;&#x2122;s workout based on how they feel today. Soreness becomes the primary objective of every session spent in the gym, and the more debilitating the soreness they feel getting out of bed the next day, the better. But delayed onset muscle soreness is an inflammatory response, and our biology is not designed to adapt to excessive and/or prolonged bouts of inflammation any more than it can adapt to dehydration. Chronic systemic inflammation can be detrimental to your health and may contribute to heart disease, respiratory disease, vascular disease and other degenerative miseries. It can also lead to a decrease in athletic performance, an increase in anxiety and mood swings, susceptibility to sickness, an elevated resting heart rate, a decreased appetite and disrupted sleep. Experiencing soreness the following 24 to 48 hours simply means you performed an exercise that contained a significant eccentric component to which you were not adapted; it does not indicate that you are getting stronger, more aerobically fit or more flexible. It is not a badge of honor, nor does it mean you worked harder than the 66

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Summer 2015

person standing next to you at the gym. If soreness is not a good gauge to determine progress, then what is? The best measure of progress is simply through improved performance over time, not by how you feel the next day. Being able to run slightly further than you did yesterday, or squatting slightly more weight than you did last week are measures of improved performance. The objective should be to do a little more than you did compared to the previous workout. If your training is programmed properly, your body will successfully adapt to each of the stresses and demands placed on the system. Sometimes this process will include experiencing the sensation of sore muscles, and sometimes it will not. Regardless, soreness should never be the end-goal of the workout.

Max decides to celebrate a beautiful day by squatting 100 repetitions.

Christopher Blake is the Personal Training Manager at HNH Fitness. If you are interested in learning more, contact HNH Fitness at (201) 262-4626. Leave your name and phone number with the front desk and he will contact you as soon as possible.

The following morning, Max decides that squatting 100 repetitions to celebrate the nice weather was a bad idea.

The Do’s and Don’ts of Pool Safety Before you dive into the fun, make sure your family knows the many ways to practice pool safety By Janet Evans Let’s start by talking about sun safety. Sunburns can cause a lot more than just an embarrassing red appearance on the skin; they can be the source of severe pain, fever and even dehydration. In fact, just one sunburn during childhood can increase the risk of developing skin cancer. According to the American Academy of Dermatology, multiple events of extreme sunburn for individuals age 18 and younger can contribute to the development of melanoma. The sun’s harsh rays can also affect your appearance later in life, causing premature aging and wrinkling of the skin. For babies six months of age or younger, keep their sensitive skin out of sunlight completely. For all other ages, here are the do’s and don’ts for playing in the sun:

DO dress your baby in protective clothing • • •

Always cover a baby’s arms and legs in airy, light-colored garments. Dark colors absorb heat, while lighter hues reflect it. This will keep the baby cooler. Look for shirts and swimwear made from sun-protective fabrics. These garments are especially great if your kids spend a lot of time outdoors in the summer. Choose a wide-brimmed hat or a cap and sunglasses to protect your baby’s eyes.

DON’T forget the sunscreen! • •

•

The Food and Drug Administration (FDA) recommends that you avoid applying sunscreen on infants younger than six months. Individuals with sensitive skin should seek a hypoallergenic, chemical-free formula with zinc oxide or titanium oxide with an SPF of 15 or higher. If you use a chemical-based sunscreen, always test on a patch of skin first. Apply sunscreen at least every two hours and pay attention to the product’s expiration date as the active ingredients can lose their effectiveness over time.

Once your skin is properly protected, it’s almost time to jump in. But before you do, make sure the water is clean and ready.

DO test the water daily • • •

Whether your pool uses traditional chlorine or is equipped with a salt chlorine generator, make testing it a top priority, especially when your pool is used frequently. Make sure to read and follow the product label instructions closely when dealing with pool chemicals. Proper dosing of pool chemicals is important for swimmer comfort. Always test the water and make sure the free chlorine level never falls below 1 parts per million (ppm). Chlorine is the main sanitizer of your pool (and drinking water), and the more people in your pool, the more chlorine you may need.

Continued on Page 70

Health, Beauty & Fitness

Summer 2015

DON’T assume “salt water” pools are better or easier •

• •

What people call “salt water” pools are still chlorine pools; the salt chlorine generator just makes chlorine on-site. Both traditional chlorine and “salt water” pools contain chlorine. Some people believe pools with salt chlorine generators are maintenance-free. This is untrue, and neglecting things can lead to pool problems.

Drowning is a real danger. In fact, the Centers for Disease Control and Prevention (CDC) reveals that drowning is the second most common cause of accidental deaths among kids.

DO enroll in swimming lessons •

Many people lack basic swimming skills, and enrolling children in swimming lessons at a young age will help reduce the risk of accidents and drowning.

DON’T allow children to swim alone •

Drowning is silent, and it happens quickly. Always have a responsible adult watching while children are either in or out of the pool.

Photo courtesy of Getty Images

DO keep pool areas tidy •

Cleaning up pool toys after play can help lessen the temptation of children to enter the pool area unsupervised.

HOW TO TEST THE WATER • • •

Use strips that show chlorine, alkalinity, pH and cyanuric acid levels. Follow instructions on the package for how to submerge the strip. Compare color readings on the strip to the range on the product bottle.

Ideal water balance ranges:

Chlorine: 1–4 ppm pH: 7.2–7.6

Alkalinity: 80–120 ppm Cyanuric Acid: 20–50 ppm

Janet Evans is an Olympic gold medal winner and mom. For more information, visit www.janetevans.com.

Health, Beauty & Fitness

Summer 2015

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Managing Pet Stress Avoid bad behavior brought on by fear and anxiety By Martha Baddish Bad behavior by your four-legged family members can create disruptions that range from a minor nuisance to all-out frustration. In fact, leading veterinary organizations report that behavior problems are the leading cause of pet euthanasia and account for as much as 80% of pet abandonment. Warmer weather fosters many of the activities and situations that can bring out the worst in pets such as family travel and loud noises from increased activity in the neighborhood or fireworks. Fear and stress are common triggers for behavior problems in pets, so taking steps to reduce the impact of scary and stressful situations can make a big difference.

Travel While some pets can’t wait to hop in the car and take off, others experience stress and fear from travel. For some, it is the motion of the vehicle, and for others it may be the fear of unfamiliar environments. With a grasp of basic commands, as well as a little planning on the part of the owner, your pet can enjoy a more comfortable travel environment. • • •

•

Keep your pet in a carrier during the journey. Include a favorite blanket or toy in the carrier to increase comfort and provide reassurance. Set the carrier out several days in advance, leaving the door open to allow your pet to explore it without fear of immediate departure. During the journey, allow your dog to exercise and relieve himself or herself every two hours. For cats, put a litter tray in the car, along with some water, and allow them to roam free in the car every few hours. The calming effects of pheromones are a proven way to help reduce the fear that traveling can cause in dogs and cats. The soothing lavender chamomile fragrance of the Sentry Calming Collar contains pheromones that help to reduce fear and make traveling less stressful for pets. Do not leave pets unattended in the car as it increases their fear and can affect their safety.

Loud Noise Thunder and fireworks can create extreme stress and fear that causes not only emotional distress, but also dangerous behaviors like trying to escape or becoming destructive. Don’t try to force your pet to stay with you and “get used to” the loud noises that are terrifying him or her. Instead, try a few of these recommendations. •

• •

Create a safe place for your pet to come and go freely based on the area where he or she tries to go when he or she becomes frightened, such as the basement, your bedroom or behind the sofa. Run a fan or radio to help distract from the noise he or she fears. Try distracting your dog with favorite toys or activities just as he or she becomes anxious about the approach of a storm or sporadic firework sounds.

Dealing with Barking Incessant barking prevents you from enjoying the company of guests, annoys your neighbors and leaves you feeling irritated. While it’s unreasonable to expect a dog to never bark again, there are ways to help your dog change behavior and reduce barking. • •

•

Tell your dog to stop barking and wait to make sure he completely accepts this command. Give your dog plenty of exercise through active play. Walking or running ensures pent-up energy isn’t driving your dog to bark. After correcting the behavior, activity can also help redirect a barking dog’s attention. If your dog is barking for attention, ignore him until he quiets down. Then, give a treat or reward to reinforce the “no barking” behavior. Photo courtesy of Getty Images

Signs of Stress in Dogs and Cats Like people, pets respond differently to stressful situations. Circumstances that one pet copes with easily can create extreme duress for another. Pet care author and blogger Sandy Robins suggests watching for these signs of canine stress: • • • • •

Destructive behavior such as chewing furniture and other items in the home Excessive barking, both inside and outside the home Urinating and defecating around the house Sudden displays of growling, snarling and even biting family members that your dog is normally affectionate toward Physical signs of illness such as vomiting, diarrhea, loss of appetite, skin allergies, excessive licking and pulling out clumps of fur

When it comes to cats, Robins says it can be more difficult to pick up signs of stress because signals such as hiding or sleeping out of sight are normal behaviors. Sometimes the escalating level of feline stress is gradual. Be aware that these situations can cause cats to feel stressed: • • • • • • •

Loud music Strangers in the home, such as repairmen A barking dog or new pets New family members, such as a baby or even visitors New furniture A change of food or litter type A dirty litter box

In some cases, the fix is simple: Turn down loud music or move pets to a different part of the house when guests visit, for example. Other times, more significant behavior training or tools such as pheromone therapy are necessary to ease your pet’s distress.

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Sit! Stay! Quiet! Come! Get your dog from nuisance to neighborly

here’s a reason why they’re called fur babies. From tiny puppies to large hounds, Americans take serious pride in canine family members. In fact, according to the American Society for the Prevention of Cruelty to Animals (ASPCA), there are about 70 to 80 million dogs in homes across the country. Although they may be a welcome addition to the family, dogs might not receive such a warm welcome from the neighborhood. This often leaves owners wondering what might be causing some hairs to stick up on end. The answer could be simple: poor social etiquette. No one likes to think about their dog causing a disruption in the community. While enjoying relaxing evening walks together or playing in the backyard, people may never consider the behavior of their dog to be a problem, especially if its disposition is friendly around people. But if watched closely, they may notice he or she is coming across as a nuisance, meaning it might be time to correct behavioral issues such as barking, jumping or not staying when instructed. If you feel like your little pup is causing a commotion in the neighborhood, don’t fret! There are tools and steps to follow that will help take your dog from bothersome to beloved.

By Jacqueline Hope

Barking

Oftentimes, the most disruptive action by a dog is also the hardest to control. From sounding the alarm to separation anxiety, dogs use barking as an alert system. Unfortunately, it is also one of the most common causes for frustration among neighbors. To get barking under control, try these training tips: • First, identify the factors surrounding your dog’s barking. Is it more common during the day or at night? Are there triggers nearby such as people, animals or machines? According to the ASPCA, some barking issues can be resolved by removing problematic objects or noises. If the problem can’t be fixed by removing objects, have your dog checked to make sure he or she isn’t suffering from a health issue. • Using tools and proper training together is often the best way to get barking under control. Products that feature audible deterrents are sometimes an effective way to stop incessant yapping from a dog. Tools like the First Alert Bark Genie Automatic Ultrasonic Bark Deterrent use safe, pet-friendly ultrasonic technology that detects barking and emits a sound to help control it. • Never encourage or reward a dog for barking. If your dog barks compulsively, try “quiet” training. Allow the dog to bark initially, then instruct him or her to “quiet” and hold its snout for a few seconds. If the dog remains quiet after you let go, give it a treat as a reward. Not all dogs are the same, so training bark control can be difficult.

Jumping

Does your dog jump on strangers? If instructed to stop, does he or she listen? Jumping and tackling can be perceived as aggressive behaviors and can give off the appearance that you might not have complete control of your dog. However, unlike barking, jumping is even more controllable by training. If you’re having this problem with your pup, the ASPCA provides these tips to correct the problem: • In order to successfully train your dog to interact with other people, you need to train him or her one-on-one first. When greeted by your jumping dog, keep calm. The more excited you are, the more excited your dog will be. If it begins to jump, do not reach out to pet or stroke the dog. Instead, keep your eyes raised to avoid eye contact and keep your arms and hands away until the dog keeps its front feet on the ground. • Once the canine has calmed down and is standing on four feet, immediately reach out to show affection. This will emphasize the importance of staying down when greeting. If the dog becomes excited and begins jumping again, restart the process. • If initial training tips don’t help, or if training takes a while, it’s important to keep your dog on a short leash while interacting with other people. Products like comfortable no-jump dog harnesses work well in keeping control over your pup and will help other people feel more comfortable around your dog. In addition, always keep treats on hand to encourage your dog to stay calm and by your side.

Health, Beauty & Fitness

Summer 2015

Staying

If your dog doesn’t have a jumping or barking problem, he or she might have a problem with running free. Between the front yard, backyard and entire neighborhood, there’s just so much to see. However, this can be extremely invasive and bothersome to other neighbors. If your dog commonly attempts to break free during a walk or run, or tries to get loose from the yard or house, try the following steps to control the behavior: • According to the ASPCA, the hardest to achieve but most effective training tip to control your dog when it attempts to run or chase is establishing a call that works. To train your dog, simply practice the specific call repeatedly for as long as it takes until the dog begins to adapt. Each time you make the call, reward him or her with a treat to set firm expectations that coming when called is a positive thing. Try practicing this training exercise while on a walk. If your dog begins to wander, simply pat your legs and call it for a treat to set expectations that your dog should stick close to you when outside. Keeping a training tool with you can also be handy in case your dog decides to ignore a command or call. • If your dog is attempting to break free from an enclosed area such as a backyard, ensure that your fence is an appropriate height. Check for gaps in the fence and find out if your dog is prone to digging to escape. Practice the same training tips to calmly control your dog and always remember that it might take some time! • If nothing else works, and if time allows, tire out your pup with extensive play time! An understimulated dog can get extremely antsy, but enough activity will help to reduce the urge to break free when out in public. You’ll have a good time, and your pup will too.

Photos courtesy of Getty Images

Health, Beauty & Fitness

Summer 2015

Pest-Free Pets Rising temperatures are a double-edged sword for pet lovers By Jacqueline Hope

armer days create the perfect setting for a run through the park or a game of fetch, but the nice weather also provides an ideal environment for pests that can have a serious impact on your pet’s health. Both fleas and ticks are small but dangerous. Fleas are ravenous and can consume 15 times their own body weight in your pet’s blood and a serious infestation can cause your pet to become anemic. It’s common for pets to have sensitivity to flea saliva and just one bite can cause a severe allergic reaction, leading to painful and intense itching. Fleas also transmit a variety of diseases such as bartonella, typhus and tapeworms. Female ticks can consume more than 100 times their body weight in your dog’s blood, which can lead to anemia. Their bites may trigger allergic reactions, but even more dangerous are the diseases they can transmit, such as Lyme disease and Rocky Mountain spotted fever, which can also be transmitted to humans. The best way to protect your pet and your family is to manage exposure to pests and take preventive measures to keep them at bay. Products such as PetArmor Plus for dogs or cats can be effective. Each monthly dose kills fleas, flea eggs, flea larvae, ticks and chewing lice. When you see fleas or ticks on your pet, Photos courtesy of Getty Images

there is a good chance that they are in your home as well. Simply treating your pet won’t rid the problem entirely because you risk re-infestation until pests are fully eradicated. Household sprays, carpet powders and foggers kill fleas nesting in the home. Thoroughly vacuum and wash any carpeting, furniture or linens, including beds and pillows that your pet may have come into contact with. Although you won’t be able to control the outdoor environment as easily as the home, you should also treat your yard so that pests aren’t reintroduced every time your dog or cat ventures outside. Prevent fleas and ticks from jumping onto pets when outside by spraying the yard and treating around the home’s foundation to kill any potential flea populations. In addition to using a pet-safe insect repellant, cut down tall brush and grasses near the house or pet runs to reduce a pet’s exposure to fleas and ticks.

Checking for Fleas and Ticks Adult ticks are often visible to the naked eye, so you may be able to spot them on short-haired pets. But with longer haired pets, it’s best to do a thorough inspection with a fine-tooth comb. Signs your pet may have fleas can include flea dirt (small dark flakes), excessive itching or scratching, redness and inflammation, hot spots and pale gums. You may also see adult fleas on your pet’s coat and skin. Follow this advice to find and eliminate fleas and ticks on your pet: 1. First, use a fine-tooth metal flea comb. Run the comb along your pet’s back or underbelly, making sure the comb comes in contact with the skin. 2. If you pull out any fleas or ticks, immediately drown them in a nearby bowl of soapy water. 3. Have your pet stand on a white sheet or towel. Then brush or rub your pet’s coat. Small black specks on the white sheet or towel are more than likely fleas or flea dirt. Flea dirt can also look like sand. 4. Apply a monthly topical preventive treatment to keep pests from coming back. 5. Treat your home and yard to prevent a recurrence.

Choosing a Preventive Treatment No two pets are the same, so it’s a good idea to consult with your veterinarian before you begin a flea and tick prevention program. Some questions to keep in mind as you’re determining the best treatment for your pet include: • • • • • • •

Is a topical or oral treatment most appropriate for my pet? How costly is the treatment? Can I get the treatment from a retailer over the counter, or is it available only through the veterinary office? Does it kill eggs and larvae to prevent the re-infestation cycle? How quickly does it begin working and how long will it last? Is it waterproof? Is it safe for breeding, pregnant and lactating animals?

Health, Beauty & Fitness

Summer 2015

DON’T SWEAT IT

An estimated 7 million Americans suffer from excessive sweating. The medical term for this condition is hyperhidrosis and it describes a degree of sweating that is over and above what is needed to regulate body temperature. The symptoms of hyperhidrosis — which can include hand sweating, or excessive sweating in the feet, armpits, torso, or other parts of the body—can be embarrassing and even lead to social isolation. We recently discussed the condition and the available treatments with Robert Korst, M.D., Medical Director of the Hyperhidrosis Center at The Valley Hospital in Ridgewood, NJ.

Q: a:

Please elaborate for us – what exactly is hyperhidrosis? As you know, normal sweating is a vital function that keeps the body cool and excretes some waste products from the body. Sweating is controlled by the autonomic nervous system, which controls involuntary activities, such as the beating of the heart and the circulation of blood. In the case of hyperhidrosis, the sweating mechanism goes into overdrive, and this excessive sweating can negatively affect a person's quality of life. Hyperhidrosis can happen all over the body or only in specific parts. The hands, feet, armpits (axilla), and the groin area are the most active regions of perspiration because of the relatively high concentration of sweat glands in these areas. However, any part of the body can be affected by hyperhidrosis. The condition can start during adolescence or even before, and it appears that there is a genetic predisposition to the disorder.

What are the consequences for those with untreated hyperhidrosis? Excessive sweating can cause embarrassment and limit one's job choices, relationships, and ability to function normally in society. Excessive sweating can also be an occupational hazard, especially if sweaty palms make it difficult for those who must use their hands extensively in their jobs. It can also interfere with everyday activities, such as driving, taking tests, and holding objects. Sweating can cause anxiety and embarrassment, making it difficult to speak in front of an audience or engage in normal business or social activities, such as meetings, conferences, or sports. Hyperhidrosis sufferers often feel a loss of control because the sweating happens independently without a high body temperature or highly charged emotional situation. The condition can even be triggered by certain foods and drinks, nicotine, caffeine, and some smells.

Can hyperhidrosis be treated? Absolutely. The good news is that, in many cases, treatments are available to control hyperhidrosis, especially if the excessive sweating is localized to the hands, armpits or face. The treatments range from medications to topical agents, and even surgical procedures in selected cases. At The Valley Hospital Hyperhidrosis Center, we use a multidisciplinary approach to treat the disorder. Our physicians are highly skilled in using today's most advanced medical and surgical treatments for hyperhidrosis of the hands, feet, face, armpits, or entire body. Our medical staff includes boardcertified thoracic surgeons with extensive expertise in minimally invasive procedures, dermatologists who use medications and other methods to treat hyperhidrosis, and plastic surgeons experienced in sweat gland excision and liposuction. Unfortunately, people tend to struggle with the condition, either because they are embarrassed to discuss it with their doctor or because they are not aware that treatments are available. Hopefully columns like these can help get the word out that treatments are available and people need not continue to suffer with excessive sweating. For more information, please call 201-634-5606, or e-mail us Valley at webinfo@valleyhealth.com.

THE PERFECT UNION FOR HEARTS

Valley Health System is a leader in heart care. Now we’ve advanced our care even further with a new affiliation with Cleveland Clinic’s Heart & Vascular Institute – ranked #1 in Cardiology and Heart Surgery by U.S.News and World Report. By combining our team of experts, innovative technologies and specialized treatments with Cleveland Clinic’s best practices and clinical research, the very best heart care is right here, in your community. That’s two perfect unions, Valley Health System and Cleveland Clinic — and Valley Health System and you.

Valley Medical Group is now affiliated with the Cleveland Clinic’s Heart & Vascular Institute. To make an appointment with a Valley Medical Group cardiologist, visit ValleyMedicalGroup.com/Cardiology.

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Summer 2015

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