Volume 3 Issue 1

S p e c i a l

H e a r t

rhode island

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volume three issue one

m a g a z i n e

Preventing HEART DISEASE

Weight Loss

Tips

FOR BUSY WOMEN

NUTRITION

AGING WELL THE BENEFITS OF HOME CARE

MYTHS

DEBUNKED!

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rhode island

m a g a z i n e

Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer

from the editor Dear Readers, We welcome this year with a newly transformed magazine! We present to you Rhode Island Health & Fitness Magazine, Rhode Island’s ONLY magazine committed to educate, inspire, and offer necessary tools to improve your health and longevity. Our online and in-print publication will provide you with access to an integrated team of skilled physicians, healthcare providers, nutritionists, trainers, and other esteemed health and fitness-related professionals, who will educate with the most informed knowledge.

Our goal is to identify key facts, significant trends, research, and latest news to help you and your family feel your best while offering resources and access to leading experts in the state when you do not.

We will continue to highlight impactful events, services, and organizations in Rhode Island and showcase everyday people in the community who are there to inspire you to take your health to the next level. Our magazine is a one-stop destination to achieve better health in The Ocean State!

We hope you enjoy!

Best,

Amanda Repose Managing Editor Marketing Julia Cianciolo Lauren Bansbach Alison Dupuis Kelly Sobolewski Hannah Spain Marketing Assistant Kassandra Petrocelli Interns Georgio Elian Pat McAssey Sandra A. Ristau Contributing Writers Joy Adamonis Lori Cipolla Carol Ann Donnelly Dr. Michael Gottfried Chris Hughes My Chef Lara Nick Passarelli Dr. Alan Post, DC Beth Winthrop, MS, RD

www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rihealthandfitness.com www.rihealthandfitness.com

To Advertise Call Ralph Coppolino (401) 837-0239 1343 Hartford Avenue, Suite 24 Johnston, RI 02919

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Š2016 Integrated Media Group D/B/A RI Health and Fitness

contents

volume three issue one

Inside This Issue

9 Winter Markets and Harvest Calendar

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10 News in the Ocean State 12 A Resolution You Can Keep 13 Preventing Heart Disease 14 Heart Health Assessments 16 Nutrition Tips for Busy Women 19 Don’t Start the New Year on the D.L.

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21 Nutrition Myths Debunked!

23 Heart Healthy Fats and Fats to Avoid 25 Clean Cooking 26 What is Home Care?

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28 Fit Kids 31 Fit Bits 33 Fitness Enthusiast

ON THE COVER S p e c i a l

34 Improve Your Foundation with FMS 38 Making a Difference

H e a r t

rhode island

H e a l t h

E d i t i o n FREE

volume three issue one

m a g a z i n e

Preventing HEART DISEASE

Weight Loss

Tips

FOR BUSY WOMEN

40 Local Business 42 Events

24

THE BENEFITS OF HOME CARE

Heart Health Special Edition

Aging Well: The Benefits of MDEBUNKED! YTHS Home Care NUTRITION

AGING WELL

Featured

www.rifitmag.com | volume one issue one

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Harvest Calendar January and February Fresh in Season Brussel Sprouts Cabbage Collards Kale Lavender Leeks Maple Syrup Microgreens Mushrooms Salad Greens Sprouts Rosemary

Available from Storage Apples Beets Broccoli Carrots

Cauliflower Garlic Gourds Honey Onions Parsnips Potatoes Sweet Potatoes

SATURDAYS Hope Artiste Village 9 am to 1 pm 1005 Main Street Pawtucket, RI

Available Year Round Artisanal Breads/Pastries Cold-Brewed Coffee Cold-Pressed Juice Dairy Eggs Free-Range Poultry, Beef Locally Caught Seafood Wheatgrass

Indoor Wintertime Farmer’s Markets

Coastal Grower’s Market 10 am to 1 pm The Dye House at the Lafayette Mill 650 Ten Rod Road North Kingstown, RI South Kingstown Market 10 am to 2 pm Peacedale Mill Complex 1425 Kingstown Road Peacedale, RI Mount Hope 9 am to 1 pm 250 Metacom Ave Bristol, RI Aquidneck Growers’ Market 9 am to 1 pm Newport Vineyard & Winery 909 East Main Road Middletown, RI

TUESDAYS

Thundermist Health Center 2:30 pm to 5:30 pm 450 Clinton Street Woonsocket, RI

www.rihealthandfitness.com | volume three issue one

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News in The

Nearly 20,000 Pounds Of Trash Collected F R O M R I S H O R E S D U R I N G I N T E R N AT I O N A L C O A S TA L C L E A N U P Tiny trash, representing pieces of glass and plastic less than 2.5 cm in diameter, also were a significant component of trash collected, at 38,911 bits. Tiny trash occurs because most litter does not biodegrade, but rather breaks down into smaller pieces. Data from Rhode Island’s cleanup will become part of Ocean Conservancy’s global report in spring 2016.

This year, in the Rhode Island International Coastal Cleanup: • 2,199 volunteers participated in an ICC cleanup • 19,469 pounds of trash were collected, an increase of 3,101 pounds over last year • 65 miles of shoreline were covered, and for the first time, a cleanup was held in every coastal town in Rhode Island • 160,205 total items were collected and documented

PROVIDENCE, RI - On September 19, 2015, Save The Bay coordinated the Ocean Conservancy’s International Coastal Cleanup in Rhode Island. Nearly 2,200 volunteers statewide participated in the 30th year of the International Coastal Cleanup (ICC), collecting 19,469 pounds of trash over 65 miles of shoreline. The International Coastal Cleanup is the largest global volunteer effort on behalf of the ocean. Today, Save The Bay releases its 2015 International Coastal Cleanup Rhode Island Report.

The 47,397 cigarette butts collected made up 39 percent of all trash collected on Rhode Island’s coast. Along with cigarette butts, other top 10 trash items collected (in order) were 10,448 food wrappers, 7,960 plastic bottle caps, 6,023 plastic beverage bottles, 5,037 straws and stirrers, 3,689 drink cans, 3,678 metal bottle caps, 3,655 plastic bags, 3,557 glass bottles and 2,726 plastic/foam packaging. Volunteers also encountered such unusual findings as a boat floorboard, voodoo doll, traffic cone, kiddie swimming pool, craft supplies, frying pan, sunglasses and more.

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Lewis is quick to credit the thousands of volunteers who make the International Coastal Cleanup possible. “Our volunteers make this event happen. We are especially grateful for our ‘Beach Captains’ who organize and lead cleanups in their communities. With their help, we are able to keep our beaches clean and spread the word that it is not okay to trash the Bay,” she said. In addition to the International Coastal Cleanup, Save The Bay organizes other shoreline cleanups throughout Rhode Island from March through November. For volunteers interested in learning about leading a shoreline cleanup, Save The Bay will offer its next Shoreline Cleanup Leader Training on Saturday, March 19, from 10 a.m. until noon, at the Save The Bay Center in Providence.

Save The Bay thanks the sponsors of 2015 Rhode Island International Coastal Cleanup National Grid, Citizens Bank, Dominion, Bank Of America, REI, Hemenway’s Seafood Grill and Oyster Bar, WalMart, Zipcar, New England Med Waste Services, LLC, Environmental Packaging 2.0, Professional Security Services, and Davitt Design Build, Inc. Always held on the third Saturday in September, the 2015 International Coastal Cleanup is scheduled for Saturday, September 17, 2016, with alternate cleanups throughout September and October. For more information on participating as a volunteer or sponsor, contact Save The Bay at savebay@ savebay.org.

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Ocean State

AIDS Project RI Participates in National BLACK HIV/AIDS AWARENESS DAY CAMPAIGN

PROVIDENCE, RI - AIDS Project Rhode Island is joining with National Black Leadership on AIDS, the Centers for Disease Control, the Black AIDS Institute and other organizations in participating in National Black HIV/AIDS Awareness Day on Sunday, February 7, 2016.

The national theme is “I am my brother’s and sister’s keeper.

Fight HIV/AIDS.” A supporting theme is “Get educated, get tested, get involved and get treated.”

According to the Centers for Disease Control, of all racial/ethnic groups in the United States, African Americans have the most severe burden of HIV. The Rhode Island Department of Health reports that Blacks/African Americans and Hispanics in Rhode Island experience a disproportionate burden of HIV/AIDS and other sexually transmitted diseases.

In observance of the day, AIDS Project Rhode Island is offering special hours for free, anonymous, rapid HIV testing at its 9 Pleasant Street, Providence, RI 02906 location on Sunday, February 7 from noon until 3 p.m. on a walk-in basis. No blood is drawn, and results are available in 20 minutes.

Anyone wishing to be tested is welcome. Testing will be available in English, Spanish and Portuguese.

The Centers for Disease Control recommends everyone between 13 and 64 get tested for HIV at least once. “HIV testing should take place more often if you are engaging in risky behavior, such as sharing needles or engaging in unprotected sex,” said Stephen Hourahan, AIDS Project Rhode Island’s executive director. The organization offers an “HIV Risk Quiz” under the “Get Tested” drop-down menu on its website, www.aidsprojectri.org.

In addition to testing, information will be available about treatment to reduce the risk of HIV infection, Pre Exposure Prophylaxis (PrEP) and Post Exposure Prophylaxis (PEP). PrEP is an HIV prevention approach where HIV-negative individuals use anti-HIV medications to reduce their risk of becoming infected if they are exposed to the virus. PEP is an HIV prevention strategy where HIV-negative individuals take HIV medications after coming into contact with HIV to reduce their risk of becoming infected.

AIDS Project Rhode Island regularly offers free, anonymous, rapid HIV, and Hepatitis C, walk-in testing Tuesdays 4 to 6 p.m. and Thursdays from 5 to 6:30 p.m. Appointments are also available and can be made by calling 401-831-5522 ext.

3824 or emailing takecharge@aidsprojectri.org. AIDS Project Rhode Island will be providing free, anonymous, rapid testing in the United Way 2-1-1 Outreach RV at South Providence Neighborhood Ministries, 747 Broad Street, Providence from 9 a.m. to noon on Tuesday, January 19; Camp Street Ministries, 190 Camp Street, Providence from 9 a.m. to noon on Thursday, January 21; McAuley House, 622 Elmwood Avenue, Providence from 9 to 11 a.m. on Friday, January 22; and at the Church of St. John the Baptist, 69 Quincy Street, Pawtucket on Monday, January 25 from 10 a.m. to noon.

Also, on Tuesday, January 26 at Olneyville Food Center, 261 Manton Avenue, Providence from 9 a.m. to noon; Wednesday January 27 from 9 a.m. to noon at St. Edward Food and Wellness Center, 1001 Branch Avenue, Providence; and Emmanuel House, 239 Public Street, Providence, on Thursday, January 28 from 9 to 10 a.m. www.rihealthandfitness.com | volume three issue one

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WOME N ’ S

H E A LT H

A New Year’s Resolution You Can Keep

by Carol Ann Donnelly, RI

The New Year is a time for resolutions—promises to one’s self to eat clean, exercise regularly, lose weight and be healthy. But, what does healthy mean, and is there anything else we should do to ensure good health?

There are things that can be done that do not involve emptying your wallet on supplements and gym memberships in sacrifice for the eggnog and sweets consumed the previous month.

Simple things that very few people think about; like doing monthly breast self-exams, having annual mammogram screenings for women over 40, and all women having clinical breast exams performed by medical professionals annually.

The Gloria Gemma Breast Cancer Resource Foundation is a local organization that provides free holistic programs and services to people touched by breast cancer, and it also provides education on breast cancer awareness and good breast health throughout the community.

“Doing monthly BSE’s [breast self-exams] is an important component of good breast health.” Maureen DiPiero, the Community Outreach and Education Manager, for the foundation said.

In addition to performing monthly BSE’s, women should also have annual clinical breast exams performed by a medical professional, and an annual mammogram for women 40 and older. Combined, these exams will not prevent breast cancer, but they can help detect the disease at an earlier, survivable stage.

Despite the efforts of breast cancer organizations like the Gloria Gemma Breast Cancer Resource Foundation to promote breast cancer awareness and educate people on the facts regarding

this disease, many myths surrounding who is susceptible to a diagnosis still exist. One of the biggest myths is that women who have no family history believe they are less likely to be diagnosed with the disease. However, 85-percent of newly diagnosed patients have no family history of breast cancer. It is also true that one in seven women will be diagnosed with breast cancer in her lifetime, and eleven percent of those diagnosed will be women under 44 years old. One other myth that needs to be dispelled is that only women can be diagnosed with breast cancer. News flash! Men can and do get breast cancer.

Approximately 2-percent of all breast cancer diagnoses will be men, and just under a quarter of them will die from the disease because it went undetected.

“Knowing your body and understanding your risks just makes sense.” DiPiero said.

Lifestyle behaviors can increase the risk of breast cancer, like smoking, excessive alcohol consumption and obesity. Certainly, people with a strong family history have a greater risk of developing the disease. A strong family history is indicated by a first-degree relative having been diagnosed (mother, sister, grandmother). Anyone at greater risk due to one of the abovementioned risk factors should consult with her physician on the best screening method.

New Year resolutions to be healthy don’t have to be daunting intentions, filled with restrictions and grueling exercise regimens.

Creating unattainable goals will ensure fleeting success and ultimate defeat. Make resolutions that are easy to keep and could save your life. Take ten minutes every month to perform a breast self-exam. Instructions on how to perform a BSE can be found at www.gloriagemma.org. Women forty and older should take five minutes to schedule their annual mammogram screening. And, all women should insist their primary medical professional perform a clinical breast exam as part of their annual physical.

Lifestyle behaviors can increase the risk of breast cancer, like smoking, excessive alcohol consumption and obesity.

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

WOME N’ S

HEArt

PREVENTING

REDUCE YOUR SODIUM

INTAKE BY USING

FRESH HERBS

& SPICES

TO ENHANCE FOOD

INSTEAD OF SALT

H E A LT H

Disease

DIETARY FIBER ALLOWS YOUR BODY TO SLOW

ABSORPTION OF SUGARS

AND SAFELY ASSISTS CHOLESTROL

STAY HYDRATED

AND FAT OUT OF YOUR SYSTEM

BY DRINKING

AM VIT

AM VIT

IN

A C E IN

of water per day

IN AM VIT

6-7 glasses

ANTIOXIDANTS

REDUCE DAMAGE TO THE

REMAIN ACTIVE

HEART AND BLOOD VESSELS CAUSED BY FREE RADICALS

www.rihealthandfitness.com | volume three issue one

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WOME N ’ S

H E A LT H

Heart H

Early dete for those with high cholesterol could help you m lifestyle changes to re your risk of develo heart disease.

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

WOME N’ S

H E A LT H

Health Assessment According to the American Heart Association, 80-percent of heart disease and stroke events could be prevented. Yet, heart disease is still the No. 1 killer of women in the United States – in 2009, one in every four women died from heart disease according to the Center for Disease Control.

With early detection, women have the ability to pursue proper screenings to see if they are at risk for cardiovascular disease.

ection h LDL make educe oping

Discuss with your physician the option to have a Well-Woman Visit. This is a visit where your physician will opt for a number of assessments to screen your potential for developing heart disease. Here are the components that you can discuss with your physician and why they could be contributing factors to potentially develop heart disease.

Assessing Your Heart’s Health Cholesterol Screening

Cholesterol is a potential contributing factor that could increase your risk for heart disease. Cholesterol is essential to the body in that it’s job is to build cells and produce hormones. Overtime, unhealthy eating habits can begin to build up and narrow the walls of arteries, which transport blood throughout the body. This can slow the blood flow of your body and potentially become fatal.

By opting to get your cholesterol checked through a simple blood test, your physician can determine if there are abnormalities in your body’s amount of LDL cholesterol. Early detection for those with high LDL cholesterol could help you make lifestyle changes to reduce your risk of developing heart disease. For those who already have heart disease, lowering your cholesterol may reduce your chances of a heart attack, which could potentially be fatal.

Blood Pressure Screening

High Blood Pressure is a key risk factor for developing heart disease. To determine your blood pressure, your physician will measure when the heart muscle contracts (systolic) and when the heart is resting between beats and refilling with blood (diastolic). A normal reading will be less than 120/80.

However, you doctor may measure it several times and determine if you have abnormal blood pressure by monitoring it over a period of time. Exercising, eating healthy, and reducing your sodium intake are a few ways to lower your blood pressure.

Body Mass Index

Your physician can determine your Body Mass Index in which your height and weight is considered to calculate an estimation for body fat. This will help determine risk factors for not only heart disease but other diseases as well.

Weight

Your doctor should weigh you during your visit. Knowing whether or not you are overweight, clinically obese, or at an optimal weight will help you determine your risk for heart disease. For those who are overweight or clinically obese, your chances of having high cholesterol are greater as well as your chance for developing other diseases such as diabetes.

Discuss a plan for weight loss and decide on healthy options to help you shed excess pounds to lower cholesterol and lower your risk of heart disease. This may include food options that have no cholesterol, no processed sugars, are low in saturated fats, and are low in trans fats.

Family History

Giving you physician a detailed family history could help to determine if you are more at risk for many diseases. Knowing if high cholesterol and heart disease runs in the family will allow your doctor to monitor certain symptoms or risks more closely to help flag potential factors for developing heart disease.

Level of Activity

Discussing your level of exercise will help you determine if you are more or less at risk for developing heart disease. It is recommended that those who are able should exercise for 30 minutes a day. Exercising has been known to lower cholesterol and decrease stress which could also keep you at a lower risk for heart disease.

Age and Gender

Your cholesterol increases as you age, for women in particular.

Pre-menopause their LDL cholesterol tends to be lower than post-menopause, increasing their risk for heart disease.

Smoking

Smoking is a high risk factor for developing heart disease.

According to the National Heart, Lung, and Blood Institute, smoking harms nearly every organ in the body, including the heart, blood vessels, lungs, eyes, mouth, reproductive organs, bones, bladder, and digestive organs. Tobacco smoke, often made with chemicals, damages the walls of your arteries, increasing your risk for plaque to build in arteries which can then lead to the coronary arteries. Discussing a plan, under physician supervision or recommendation will help you quit long-term.

www.rihealthandfitness.com | volume three issue one

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WOME N ’ S

H E A LT H

Nutrition

by Beth Winthrop, MS, RD, RI

Is it really harder for women to control their weight and eat a healthy diet? It sure is! Women tend to be smaller than the men they cook and dine with, potentially leaving them side tracked if they decide to order both appetizer and dessert.

Women often put others before themselves, so they may decide on a family favorite dinner, even if they’d rather try fish or a vegetarian option. Women are always busy, so they are likely to grab quick options including granola bars or fast food, even if they’d prefer something fresh and lean. And when their busy schedules catch up with them, they tend to grab caffeine and sugar to keep them going.

Start each day with breakfast. Fuel your body and your brain with fruit, low fat milk or yogurt, whole grain hot cereals and lean protein like eggs.

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Given that 2016 shows no signs of being a less busy year, here are some strategies for eating healthier to feel great in the short term and protect your health in the long term.

WOME N’ S

H E A LT H

for Busy Women Tips 1. Remember that you need just as much liquid during cold weather months. Make water your go-to beverage with every meal. Eat your calories, don’t drink them!

2. Start each day with breakfast. Fuel your body and your brain with fruit, low fat milk or yogurt, whole grain hot cereals and lean protein like eggs. Start eating veggies early in the day, try a delicious mushroom and spinach omelet.

3. Eat attentively. Sit down at the table with friends and family and take a few minutes to relax and enjoy your meal. Avoid munching away in the car, in front of the TV or computer.

4. Find a fun activity where you can run around with friends. Burn off steam and calories!

5. Start meals by eating half your normal portion, eat slowly and stop when you’re satisfied --not stuffed! Learn how to tell when your body is really hungry, rather than just bored or needing comfort.

6. Fill half your plate with fruits and vegetables. No portion control needed here! Start with an easy soup and add veggies such as roasted root vegetables and winter squash for a satisfying stew.

7. Try tracking the calories you consume and those you expend. Fitness trackers help you see how you feel when you balance calories in and calories out!

8. Don’t snack to entertain yourself, only to satisfy hunger if you haven’t eaten in a few hours. Stock up on healthy snacks in measured portions. Having a low fat cheese stick or almonds, an apple and water bottle handy can save you time and money and help you avoid fast food.

9. Switch to whole grains such as quinoa, brown rice, and whole grain bread. Whole grains are more nutritious, more filling and very tasty! Try some delicious recipes from the Whole Grain Council at www.wholegrainscouncil.org.

10. Train your taste buds to appreciate the natural sweetness of fruit. Slowly wean yourself off added sugars, sweetened beverages, pastries and desserts. Kick the sugar habit!

In addition, here’s some information to reference on healthy tips for women, including preventing iron deficiency at www. eatright.org/resources/for-women.

Women whose weight or dietary patterns have the potential to cause health concerns such as diabetes or high blood pressure should talk with their physician about a referral to a registered dietitian: the food and nutrition experts. Find a dietitian near you at www.eatrightri.org/find-an-rd.

Beth Winthrop, MS, RD is a registered dietitian from Newport, RI. Beth’s daughter, Jennifer is also a dietitian as well as a nurse practitioner. Beth worked for many years in healthcare, and is now the national wellness director for Sodexo campus services. Beth is a member of the Rhode Island Academy of Nutrition and Dietetics. For more information, go to www.eatrightri.org.

www.rihealthandfitness.com | volume three issue one

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INJURY & PREVENTION

Don’t Start The New Year

on the D.L.

by Dr. Alan Post, DC

There is a reason why many people choose getting into better shape as a New Year’s resolution: Most people do not get as much exercise as their bodies need. Unfortunately, the enthusiasm to keep that New Year’s resolution can lead many people to overdo it, resulting in soreness and sometimes injury. That’s why your New Year’s resolution should probably include something more than workouts to achieve your overall fitness goal.

One of the many benefits of chiropractic is that it can minimize both the possibility of injury and the severity of injury. This is accomplished through chiropractic adjustment. By aligning the spine, you reduce stress on that part of the body and anything impacted by the spine (which is pretty much everything). This benefits anybody headed back to the gym or workout regimen because a stressed body is more susceptible to injury than one that is less stressed.

While there are many exercises and activities that have great benefits—e.g. running—you have to be aware that some of these exercises can put physical stress on your body. That’s largely why so many professional athletes receive regular

With proper nutrition, exercise and stress-reducing activities like chiropractic, 2016 can really be the first year of the rest of your life.

adjustments from chiropractors. That list includes such names as Tom Brady, Tiger Woods, Jerry Rice, Evander Holyfield and Aaron Rodgers (Aaron’s father is chiropractor and the QB has received adjustments his entire life).

Of course, these are people whose livelihood depends on keeping their bodies in peak condition. Yet when you really get down to it, doesn’t yours as well?

Think about when you are most productive in all phases of your life. Is it when you are active in your off hours and taking better care of yourself through diet and exercise? Or is it during the holidays when the workouts slow down and you overindulge at the dinner table? You know the answer to that one. You make a New Year’s resolution to get in better shape so you perform better wearing all the hats you might wear—spouse, parent, worker, sibling, etc. And that’s a feeling you want to extend well beyond January.

According to the International Health, Racquet & Sportsclub Association (IHRSA) reports, 12 percent of new gym members join in January. A standard 50 percent of all new health club members year round quit within the first six months, with 80 percent of the New Year’s resolutions crowd dropping their membership by the second week of February.

Those numbers indicate many things, but mostly that resolutions to fitness alone do not work. It really must be an overall commitment to wellness that you can incorporate into the rest of your life and not just for a period of time. With proper nutrition, exercise and stress-reducing activities like chiropractic, 2016 can really be the first year of the rest of your life.

Dr. Alan Post, DC is a member of the Chiropractic Society of Rhode Island and a practitioner at Absolute Chiropractic in North Kingstown, RI. For more information, visit www.richiro.org.

www.rihealthandfitness.com | volume three issue one

19

WEIGHT LOSS & NUTRITION

raw, fresh foods are often less costly than heavily produced and prepackaged foods. Shop around the perimeter of your supermarket and stock up on fresh fruits, veggies, nuts and dairy 20

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

WEIGHT LOSS & NUTRITION

Nutrition Myth s Debunke d!

by Dr. Michael Gottfr ied, RI

The number of peop le in the United States that are overweight or obese has reached near ep idemic portions.

Many health conditio ns are associated wit h excessive weight. In fact, studie s have shown that ne arly 80-percent of health conditions ca n be either directly or indirectly related to weight issues. He re are typical sayings you may hear concerning nutrition and weight loss and explanations to why you should think otherwise.

You shouldn’t eat betw een meals because sn bad for you. Yes, jelly acks are

donuts, fudge and ch ips aren’t good for you, but a mode rate amount of fresh fruits, vegetables and nuts are a way to stave over eating at main meals.

Skipping a meal is a go

od

way to cut calories. No More often the hung t so. er related to this caus es binging at the next meal.

Fast foods wi

ll kill you. A steady die t of McDonalds is no recommended, but t an occasional treat is not life threatening One of the biggest ch . allenges with fast foo d is that it is often very high in sodium.

So, don’t add addition al salt – and choose their healthie r choices such as sa lad, grilled chicken.

Limit sauces and dre ssing – best to have them on the side and only drizzle.

Carbs are cruel. Well,

processed carbs are often high in sugar and white flowe r. Better carb options are beans and whole grains such as brown rice and whole grain breads.

Note – the body burns carbs as you work ou t, thus “carbing out” has be come a pre-race tra dition for many marathon runners.

Some people are just

Although this is true,

blessed with fast meta

metabolism slows wit

bolisms.

h age – 40 is

usually the gateway.

And metabolism conti nues to slow so eating and exercise plans must remain fle xible.

Obese people can los e more than 50-pound s years simply by walki ng a mile a day. This is in five example of my a good

th that is perpetuated over and over, but misspelled in a recen t New York Times art icle that outlined the work of David B. Allison, who directs the Nutrition Obesity Research Ce nter.

A calorie is

a calorie. Not so, a fat calorie is not the same as a carb or pro tein calorie. Typicall y, replacing fat and carb calories with protein will boos t metabolism, reduce appetite and optimize weight-regu lating hormones.

Sugar isn’t so

bad for you. Sure, a su gar packet is benign, but a recen t study showed that Oreos were more addictive than heroi n or cocaine. Sugar leads to more sugar and weight ga in.

Low fat and fat free he

lp me

cheat on my diet. Yes, these foods may be lower in fat, but many have more calories to make up for the loss of flavor from removing the fat. Many of these items have more flour, salt, starch and sugar to improve taste.

Healthy food is too ex

pe

nsive. In fact, raw, fresh foods are often less costly than heavily pro duced and prepackaged foods . Shop around the pe rimeter of your supermarket and sto ck up on fresh fruits , veggies, nuts and dairy versus the inside aisles of bake d goods and canned items.

Eating in a way that promotes health as well as being at optimal weight lev els go hand-in-hand in avoiding health conditions co ncerning weight or un healthy habits.

Dispelling food myths can lead to better ch oices and better choices lead to better health. So don’t just listen to what you hear, learn and get leaner.

Dr. Michael Gottfried is a chiropractor with a focus on weight loss health. For a complim and holistic entary consultation tha t includes analysis of Basal metabolic rate body fat, (BMR), blood pressu re and food plan hist Aquidneck Chiroprac ory, contact tic, 1272 West Main Road, Middletown, RI 401-849-7011, www.D 02842, rMGottfried.com. www.rihealthandfitness.com | volume three issue one

21

WEIGHT LOSS & NUTRITION

H

The right health fats can help lower your risk of heart disease and lower LDL cholesterol. The important piece is knowing what fats are healthy and what fats are not.

22

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

WEIGHT LOSS & NUTRITION

Heart Healthy Fats A N D

FATS

by Lori Cipolla, RI

Many diet trends have cycled through our society, including the most recent, “no fat” and “low fat” diets. However a trend or fad is just that, a craze. With improper information, we could miss out on some great health benefits like incorporating healthy fats in our diets.

The right healthy fats can help lower your risk of heart disease and lower LDL cholesterol. The important piece is knowing what fats are healthy and what fats are not.

Trans fats include artificially occurring hydrogenated and partially hydrogenated vegetable oils. You will often see this on labels of processed foods such as cookies, crackers, stick margarine, cakes, etc. A question that often arises with trans fats pertains to the method of labeling.

Often, a box will say zero trans fats, but still contain partially hydrogenated vegetable oil in the ingredients.

Most people do not know that if a product contains 0 to less than .5 grams of trans fat per serving, it is still listed as zero on the label. Although, research has shown, using even small amounts of this fat is harmful to our health. Trans fat is a fat to avoid.

Saturated fats are not as black and white as being labeled a “bad” fat. It is important to know that this type of fat can drive up total cholesterol if too much is consumed. According to the American Heart Association, the recommended total calories from saturated fats should be -between 5-percent and 6-percent. Saturated fats are seen more commonly in the American diet. You can find these fats in whole milk, cheese, commercially prepared baked goods, red meat, and coconut oil. Numerous studies show replacing saturated fats with polyunsaturated fat can significantly reduce the risk of heart disease. Coconut oil is listed as a saturated fat, yet there are many sources noting that it’s healthy. Saturated fat gets divided into two types based on number of carbon atoms in the molecule. Coconut oil has a higher percentage than most other oils of 12-carbon variety, this is called lauric acid which is known as a medium chain fatty acid. This is probably responsible for the unusual HDL effects (good cholesterol) of coconut oil.

TO

AVO I D

The two broad categories of beneficial fats are monounsaturated and polyunsaturated fats.

Monounsaturated fats have a single carbon to carbon double bond resulting in two fewer hydrogen atoms than a saturated fat. This will keep monounsaturated fats liquid at room temperature. This includes fats such as olive oil, peanut and canola oil and also includes avocados, nuts, safflower and sunflower oils that are high oleic.

Polyunsaturated fats are essential fats needed for normal body functions but can not be produced by the body which means you will have to acquire the fats through your food. This type of fat has two or more double bond in its carbon chain. Eating polyunsaturated fats in place of highly refined carbs and saturated fats has been proven to lower bad LDL cholesterol and also lower triglycerides.

This category of fats is broken down to omega-3 fatty acids and omega-6 fatty acids.

Fatty fishes such as mackerel, salmon, sardines, tuna are a good sources of omega-3s. Flaxseeds, walnuts, chia seeds, flaxseed oil, and grapeseed oil are also good sources of omega-3s. Nuts, seeds, and vegetable oils that are non-hydrogenated are good sources of omega-6s. The key to balancing your omega vitamin intake is keeping your omega-3 and omega-6 ratios on the low side such as a 4:1 instead of a 16:1 ratio. This will allow you to gain the most benefits from omega heart healthy fats.

A few general guidelines for consuming healthy fats: • •

• • •

Eliminate trans fats, remember to look at ingredient labels for anything that says partially hydrogenated.

Try to eliminate fried foods, even though there’s a movement to ban trans fats, vegetable oils will oxidize when brought to high temperatures.

Include omega-3 fatty acids in your diet daily.

Cold-pressed and organic oils retain all the nutrients so choose your oils carefully.

Eat less industrially processed foods and choose to eat whole, “real” foods. Choose foods grown in the ground or ocean and foods from local farms.

Lori Cipolla from Cranston, RI is a certified Personal Trainer and Sports Nutritionist.

She is an Elite 1 Fit Gear athlete: elite1fitgear.refersion.com/c/8f40, wife, mom of five, and Fitmark Bags Ambassador. She can be reached at lcipolla99@gmail. com and via her website, www.ylwebsite.com/stayfitmomof5.

www.rihealthandfitness.com | volume three issue one

23

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WEIGHT LOSS & NUTRITION

LEMON POACHED SALMON WITH BARLEY

With the holiday and gluttony behind us we are starting to look at ways to lighten up our dinners, but that does not mean we need to sacrifice flavor. Bursting with surprising flavor, this dish is light and packed with nutrients.

Ingredients

6 ounces of fresh salmon, poached (or substitute shrimp) 1 lemon, juiced 1 cheesecloth 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup hulled barley, soaked overnight 1 cup reserved cooking liquid from the salmon plus 1/2 cups water or use veggie/chicken broth (you will need a total of 1.5 cups liquid to cook the barley) 1/4 pound of mushroom, sliced 1/2 small onion, minced 1 clove garlic, minced 1/2 cup frozen artichokes (or veggie of your choice) 1/2 cup sliced almonds (optional)

Instructions

1. Wash the fish and pat dry. Wrap the fish in cheesecloth.

Select a pot just large enough to hold the fish in a single layer. Pour lemon juice over the salmon and add a conservative amount of water to barely cover the fish.

Cover with a tight fitting lid and over moderately low heat bring the liquid just to a simmer. Reduce heat to very low and cook the fish at below the simmering point until done. Cooking time is about 8 to 10 minutes for every inch of thickness.

When cooked, the fish will feel firm and not mushy.

2. Drain and flake the salmon, reserving 1 cup of the liquid.

3. Using 1 cup of reserved cooking liquid from the salmon plus 1/2 cup of water (or veggie/chicken broth to come to the 1.5 cups of liquid) cook the barley.

• Over high heat, bring the soaked barley and water, uncovered, to a boil.

• Cover and reduce heat to low.

• Allow the grain to simmer for 45 minutes. Do not add salt until after it is cooked, since it can block absorption of water.

1. If you have not pre-soaked the hulled barley then increase the cooking time to 1 ½ to 2 hours.

2. If you are using pearled barley simmer for ½ hour.

• Once cooked, it will always retain some chewiness. You’ll know your boiled barley is done when 20-percent of them have burst open.

4. Sauté onions until transparent for about 5 minutes. Add mushrooms, garlic and artichokes, sauté quickly for about 2 minutes. Add salmon to heat then combine with barley and almonds. Salt and pepper to taste.

About My Chef Lara

My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to www.mycheflara.com or contact by email at info@mycheflara.com.

www.rihealthandfitness.com | volume three issue one

25

A G I N G

W E L L

What

by Nick Passarelli RI

As our population ages more and more seniors living at home alone find that they may need some help. Home Care Agencies offer a wide range of services to people requiring assistance. While the majority of people requiring Home Care may be seniors this is not always the case, many younger, chronically ill, and infirmed individuals require Home Care Services as well.

Home Care Services offered by home care agencies are as widely varied as the needs of the clients themselves. While some individuals may be able enough to care for themselves they may not be able to care for their environment. Home Care Agencies offer Certified Homemakers. Certified Homemakers are able to perform duties such as: wet

is

and wha

mopping and dry mopping the floors, vacuuming, dusting, light meal preparation, doing the dishes, doing laundry and even running errands in the community such as grocery shopping. The difference between a Certified Homemaker that works for Home Care Agency and a maid service is that the Certified Homemaker is providing services for an individual not physically capable of performing those duties for themselves. In the home care scenario while the Certified Homemaker may be performing only environmental functions the focus is always on the client and their wellness.

In other situations individuals may not only require homemaking services but may also require

So putting it simply a Certified Nursing Assistant may perform homemaking duties as well as personal care but a certified homemaker may never provide personal care.

26

Ho

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A G I N G

ome

W E L L

Care

at can it do for me? assistance with their personal care. Personal care is defined as assistance with bathing, feeding, dressing, ambulation, and even range of motion exercises. In the state of Rhode Island any personal care delivered to an individual requires a nursing assistant certified by the Rhode Island Department of Health. So putting it simply a Certified Nursing Assistant may perform homemaking duties as well as personal care but a certified homemaker may never provide personal care.

Another level of Home Care Services is called Skilled Nursing Care. Skilled Nursing Care is a situation in which the individual requires services that must be put performed by a registered nurse. These

services would include but not be limited to medication management, wound care, dressing changes, physical speech or occupational therapy and even IV therapy.

Most recipients of skilled nursing care have been recently discharged from a hospital or skilled nursing facility. Skilled Nursing Services can shorten an individual’s hospital stay or serve as an alternative to nursing home care.

Nick Passarelli is a Registered Nurse, a Licensed Nursing Home Administrator, a Certified Integrated Chronic Care Coordinator with over 37 years experience as a Long Term Care Professional, and is the owner of Phenix Home Care, Coventry Home Care and Capitol Home Care Network.

www.rihealthandfitness.com | volume three issue one

27

rhode island

presents

by Joy Adamonis, RI

School canceled due to snow? Are the kids becoming bored and restless inside? Look no further than your own neighborhood for some great activities that will keep your kids happy and their hearts healthy. That’s a win-win! Of course, you don’t need to wait for school to be canceled to enjoy these activities. They are perfect for any day and everyone in the family, all you need is snow.

Make a snowman

You’d be surprised to learn that constructing your very own

m a g a z i n e

Frosty can burn up to 250 calories in an hour. Lifting all that snow is a great workout! Get creative and only use items found outside to complete the snowman. It’s harder than you think! Once you’re done, admire your creation.

Go sledding

Grab your sled or snow tube and head to that favorite spot all the kids in the neighborhood talk about. About an hour of sledding can burn up to 400 calories. I guess that dreaded trek back up the hill is good for something! Zipping down the hill on a sled or snow tube is so much fun and as you can see definitely great exercise.

About an hour of sledding can burn up to 400 calories. I guess that dreaded trek back of the hill is good for something!

28

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Snowy activities that will burn calories

Have a snowball fight

Ready for an epic snowball fight? Grab the whole family or all the kids in the neighborhood for this activity! Did you know that a 15 minute battle could burn up to 130 calories?

Jogging around trying to dodge those snowballs really gets your heart pumping and it’s fun too!

Go snowshoeing

If you can walk, you can snowshoe. Poles are not necessary but are great for added stability, especially if you are walking up-hill. Go on a nature walk through a local park or even trek through your neighborhood. Snowshoeing for 30 minutes can burn upwards of 270 calories. This is a workout for your leg muscles and cardiovascular system.

Build an igloo

If you shoveled your driveway, chances are you have a mound of snow just sitting there. What’s better than turning that heap of snow into an igloo with the kids! Igloo building

can be a serious art form, so get creative. It is also a great workout. About an hour of building can burn anywhere from 320-385 calories, depending on the size of your igloo and density of the snow.

These snowy activities are a great way to teach kids that fitness can be fun. However, these are not just suggestions for the kids in your life, but for you adults too. This winter, be a kid again with these “tried and true” snow activities. You and your little ones will have fun, create lasting memories and burn some calories in the process.

Calories burned are estimates based on a 150-pound person.

Joy Adamonis is a local freelance writer and blogger. She is a devoted mom and wife who enjoys living an active lifestyle. Running has transformed her life and helped maintain her 75-pound weight loss. She is an advocate for positive body image, mental illness awareness, and better education. Read more from Joy at www.mysensationalkid.com.

www.rihealthandfitness.com | volume three issue one

29

find your center Study of Anatomy, Movement & Asana March 4, April 1 + April 15 21-Day Detox + Elimination Diet Starts March 2

Preventable. Treatable. Beatable.

Yoga Night Out: Yoga and Painting March 23

Join us in getting the word out that if dectected early, Colon Cancer is 90% curable. That’s why early screening is vital to people aged 50 and over and to those who have a family history of colon cancer.

Funds raised through programs like the “Dress in Blue Day” on 3/4/16 and our Annual Walk/Run scheduled for 8/7/16 support colon cancer prevention and patient support programs, like the Blue Hope Prevention Award, which helps people who are uninsured or underinsured get a colonoscopy at no or minimal cost.

For more information about the Colon Cancer Alliance, drop by Exhibit Booth #T2 or vist our website.

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Henry

SterlinG City/Town of Residence: Woonsocket, RI Age: 24 Occupation: Professional Distance Runner, Middle School XC/TF Coach Your sport or fitness passion: Distance Running Recent events you’ve participated in: 2015 USA Outdoor National Championships (Steeplechase), Boston Mayor’s Cup 8K, New England XC Championship 10K Events planned for the future: Boston University Opener 5K and Boston University Terrier Mile What is your proudest fitness accomplishment?

Making NCAA Cross Country Nationals my senior year at Dartmouth College. We hadn’t made it as a team since 2005. Four of my teammates were fellow seniors and my best friends. We had all been through the ups and downs of collegiate running together for 4 years, and to finally make it with our last go was special.

What motivates you?

The fact that if I get out and run every day, I can improve every day. With running you don’t know how good you can be; you can constantly surprise yourself just by running and training hard and staying healthy. Ultimately, the dream of making the Olympics or a Worlds team is always in the back of my mind, and always a motivator.

Tell us something about yourself that many people may not know: Often times I find myself daydreaming of being a musician.

Its actually a regret from college, that I didn’t continue my musical aspirations more seriously.

Best thing about living in RI: Well, it’s warmer than Maine, but still has great seasons.

Within 40 minutes you can find a beach, a trail, or a nice park that you have never been to.

Words to live by: Hard work beats talent when talent doesn’t work hard.

Fitness tip for RI Fit Readers: The first 20 minutes of my run can sometimes be hardest to get through, but once I do the rest of the run feels much better and I am happy I didn’t just turn around and stop early. Make a daily plan/goal and stick to it, even if you’re not feeling it.

www.rihealthandfitness.com | volume three issue one

33

F I T N E S S

by Chris Hughes, RI

The New Year signifies a restart in many aspects of our lives.

Most of us are looking to start January 1st with a new attitude in regards to health, fitness, and wellness. The desire to lose weight, eat healthy, exercise regularly or meet a particular health goal is on top of our minds. Some have developed detailed fitness and diet plans while others may need some guidance and motivation.

“Fitness is not about being better than someone else, it’s about being better than you used to be.”

Due to our individualism and variation of activity levels and fitness goals many of us need a starting point, a measurement of what needs work. Sure you could start eating salad for lunch and hit the treadmill (which is good of course) but how do you know what movements of the body have actual deficiencies? How do you know that your efforts are not contributing to the potential for injury? The Functional Movement Screen (FMS) is perfect for those in need of direction on a path towards total body fitness.

Going through an FMS as a starting the point to the new and improved you has many benefits. As a total body assessment the FMS is a technical interpretation of the body’s movement and potential for injury. More technically, the FMS is an assessment technique, which attempts to identify imbalances in mobility and stability during fundamental movement patterns. Results predict

34

if one is overcompensating creating subtle movement problems.

Dr. Brian Hay DPT, OCS states, “the body chooses the path of least resistance in terms of movement, it (the body) does not self monitor improper movement but you still move all the same.” It is these subtle movement flaws that lead to breakdown in the kinetic linking system (remember the verses from Dem Dry Bones, “the leg bone connected to the hip bone”), causing inefficiency and micro trauma during activity. It could be said in layman’s terms, “You’re doing it wrong!”

The FMS consists of seven movement tests including: 1. The Deep Squat is a test to challenge total body mechanics when performed properly. This lower extremity test is used to assess symmetry and functional mobility of the hips, knees, and ankles.

the body chooses the pa of movement, it (the body) d movement but you

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

F I T N E S S

2. The Hurdle Step is designed to challenge the body’s

proper stride during a stepping motion. The coordination and stability between the hips and torso are tested during the stepping motion. The hurdle step assesses functional mobility and stability of the hips, knees, and ankles.

3. The In-line Lunge is a test that places the lower extremity

in a scissor position while challenging the body’s trunk and extremities to resist rotation and maintain proper alignment.

This test assesses torso, shoulder, hip and ankle mobility and stability, quadriceps flexibility and knee stability.

4. Shoulder Mobility assesses shoulder range of motion and the ability to move your arm though all planes of motion.

5. The Active Straight-Leg Raise tests the ability to

ath of least resistance in terms does not self monitor improper u still move all the same.

disassociate the lower extremity while maintaining stability in the torso.

6. The Trunk Stability Push-Up tests the ability to stabilize the spine in an anterior and posterior plane during a closed-chain upper body movement.

7. Testing Rotary Stability is a complex movement requiring

proper neuromuscular coordination and energy transfer from one segment of the body to another through the torso.

Many functional activities require the trunk stabilizers to transfer force asymmetrically from the lower extremities to the upper extremities and vice versa.

A professional who is certified in performing FMSs can guide you to corrective exercises to start increasing your score therefore improving your identified deficiency putting you ontrack to improvement. Contact your Physical Therapist, PTA, Kinesiologist or a Personal Trainer that is certified in FMS to get you screened. Getting yourself an FMS in the New Year not only helps you identify where you may have an imbalance it also is an ideal preventative tool for injuries down the line. As you press reset this New Year, consider what you don’t know and what could potentially be preventing you from achieving your fitness goals. “A year from now you’ll wish you started today.”

Christopher Hughes is the Director at Performance Physical Therapy and Fitness Enthusiast. For more information contact chughes@performanceptri.com. www.rihealthandfitness.com | volume three issue one

35

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37

Help The Homeless Rhode Island Although numbers from the U.S. Department of Housing and Urban Development show a declining homeless population in Rhode Island from 2010 – 2015, there is still a lot of work that needs to be done. Not only do many families, individuals, and veterans battle homelessness, there is a significant amount of people dealing with poverty and distressing situations in which they need assistance. Help the Homeless Rhode Island (HTHRI) is a non-profit organization and group of concerned citizens who use social media to collect and distribute items to help those that are homeless and impoverished in Rhode Island. Their mission is to unite organizations, agencies, and communities to create a statewide effort to help those in need.

Their social media page overflows with stories of individuals and families in need in throughout the state.

Day-to-day those stories change, highlighting the latest need which can include jackets for children or monetary needs for families in immediate distress. Contributing members then work together to share within their network the needs of the group. Whether it be someone who would like to donate gently used children’s clothing to a

38

disadvantaged family or furniture for a child’s room. “Our community is vast and anyone that wants to really make a difference in the community can help,” said Andrea Smith, Founder and Board Member. “We have a distinct group of people who are deeply passionate about helping others.

Our members can be as active as they would like to be.”

Help the Homeless Rhode Island began when a mom and daughter decided to pass out clothing on a bitter winter day. “It was never our intention to become Help the Homeless Rhode Island, the name was just a Facebook page that was set up to try to network with others who were already helping the homeless and for those that wanted to help. We then became known by the community as our Facebook page name, so we went with the name we were known by,” said Andrea.

HTHRI also works with other organizations, most recently teaming up with Rhode Island Public Transit Authority and iHeart Radio to collect new socks and underwear at the Dunk during the Providence Friars basketball game. They also collect items such as bus passes to donate to other organization such as Rhode Island Homeless Advocacy

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

We have

a distinct group of people who are deeply passionate about helping others. Our members can be as active as they would like to be

Project. “Bus passes are extremely important to the homeless and underprivileged because it helps advocacy workers get people to shelters, especially when we are experiencing freezing temperatures,” said Dawn Baker, Board Member. The list of outreach extends well beyond item collections. One weekend volunteers will make 60 peanut butter and jelly sandwiches to hand out and the next weekend they may provide breakfast for people at Harrington Hall.

Current Board Members, Andrea Smith, Mark Baker, Dawn Baker, David Sweeny, Wendy Dumas, Barbara Kalil, and Robert Lavoie have big plans for the future of the nonprofit. They are currently in the process of obtaining a 501(c) 3 non-profit status. And most importantly, are focused on expanding their efforts to create awareness for the homeless and underprivileged, grow their network to include more businesses and volunteers, as well as creating the model to help others organize groups in their own communities.

Want to be involved? Here’s how you can help: •

•

Drop-off travel size toiletries, socks, bus passes or underwear at Roger Williams Auto Sales in Warwick, Rhode Island.

Business owners can volunteer to be a drop-off

site for donations. Their goal is to have at least one business in every city make it convenient for people to donate.

•

Purchase and recruit friends to purchase travel size toiletry items, socks, bus passes, and underwear.

•

Host a collection in your city once a month and donate collected items to a shelter.

•

Volunteer at a meal site or donate items to a meal site.

For more information about Help the Homeless Rhode Island join their Facebook page, www.facebook.com/ groups/homelessri or email helpthehomelessri@gmail.com.

www.rihealthandfitness.com | volume three issue one

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LOCA L

B U S I N E SS

All That Matters

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A Local Space to

LOC A L

B U SIN ESS

o Find Community and Make Healthy Living Sustainable How can people set themselves up for a healthy lifestyle?

If you ask anyone “what can you do to feel better now?” they know. They can list a hundred things. To start, pick just two or three and focus on them for 40 days. Then pick two more and commit to them for 40 days. Good habits will stick if you give them time and attention.

At All That Matters yoga + holistic health centers, we believe that good health is possible for everyone and it doesn’t have to be complicated. If you eat well, move your body and find time to self-reflect, life can work with grace and ease.

This belief—that eating well, movement and self-reflection can be transformative—led to the creation of our signature 40 Day (R)EVOLUTION program. This January our 40 Day (R) EVOLUION program kicks off to help people start their own personal health revolution. We hold the program three times a year, and whether you have been practicing yoga or are new to the experience, 40 days—guided, supported by a yoga studio, and in community—can transform your approach to health. During the 40 Day (R)EVOLUTION you have a weekly group meeting and unlimited access to yoga classes at All That Matters. It’s a great way to start the year!

For people mapping out their 2016 health goals, why consider adding yoga and personal development workshops to the mix?

Maintaining your health and vitality is not a one and done occurrence. Health and wellness is a lifelong endeavor. As the season changes, jobs change and you age, you need to adjust your diet, exercise and habits. Staying inspired is a big part of staying well! Taking classes and being with likeminded people who are also exploring, learning, growing and healing is an important element to being well.

Regarding yoga specifically, the art and science of yoga is thousands of years old—it’s tried and true. Yoga has gained recent popularity in part because it balances the busy lifestyle we have all adopted. It is a 60 to 75-minute touchstone. A time to get out of your mind, into your body and remember yourself.

A time to stretch, breath and regroup.

January is the season for New Year’s resolutions, what do you recommend for people seeking to set a manageable, health focused goal?

As yourself what are you doing to: 1. Move your body 2. Nourish your body 3. Quiet your mind 4. Stay inspired

Take time to reflect on each of those areas, identify which needs the most attention and make a plan! Don’t go it alone—seek out a support system and the guidance of others.

All That Matters yoga + holistic health centers promotes yoga for everyone, why do you believe yoga is so versatile?

Yoga is a sacred Eastern tradition—not a religion—that gracefully weaves together the disciplines of exercise and meditation. With our fabulously talented staff of certified yoga teachers, we offer more than 100 yoga classes a week at our three studios. We have classes for all levels—Basic, Restorative, Stretch + Breath, All Levels, Vinyasa, Heated Power Flow, and more! Each yoga class includes deep stretching exercises, rhythmic breathing and relaxation techniques. Yoga is much more than physical exercise and there is a teacher and class style for everyone.

For 20 years, All That Matters has been welcoming students of all levels. You don’t need to be fit, flexible, or have special clothing and accessories. Students from 3 - 92 years of age, men who are convinced they are not flexible enough for yoga, folks healing from injuries and illnesses and those who are just curious find a home at All That Matters.

ABOUT ALL THAT MATTERS What type of community support does All That Matters foster?

For 20 years we’ve followed a mission to educate, inspire, and support the community to continually grow toward and maintain optimal health and wellbeing. We take that directive seriously.

We have a rockin’ staff that is focused on creating classes, programs, services and space for growth and healing. From a library open to the public, to free meditation programs and one-of-a-kind trainings and workshops, we’re a team passionate about making the world a healthier place—one person at a time.

Another key component of our community is our yoga instructors. All That Matters’ instructors have graced the cover of Yoga Journal, taught internationally, written books, and hold countless certifications! These teachers, who are always continuing to learn and truly live their yoga, help foster a safe and welcoming community for all who walk through our doors.

Why would someone new to yoga attend All That Matters?

For community! To experience the best yoga teachers Rhode Island has to offer! Between our three studios we offer more than 100 classes a week—everything from 6:15am to 9pm, Restorative to Heated Vinyasa.

We also have an amazing intro offer called the Explorer Pass.

The Explorer Pass is $30 for three weeks of unlimited yoga. It’s a great way to try all different styles, class times and teachers to find what speaks to you.

ABOUT JOAN DWYER

Joan Dwyer founded All That Matters yoga + holistic health center in 1995. Before yoga was a household word, Joan established one of Rhode Island’s first studios offering yoga, health services and workshops. With a rich 20-year history, today she guides three thriving studios dedicated to providing community, education and an opportunity for people to explore the many facets of health and wellness. Joan also speaks nationally on the business of yoga, teaches All That Matters’ 40 Day (R)EVOLUTION program, and consults yoga studios across the country.

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Events FEBRUARY JANUARY Wednesday, January 20 7:30 pm Caballo Blanco Columbus Theatre Providence, RI Thursday, January 21 5:45 pm Live Music Yoga Class All That Matters PVD Providence, RI Saturday, January 23 1:00 pm Charlestown Chili 5K Charlestown Senior Community Center at Ninigret Park Charlestown, RI Monday, January 25 6:00 pm Exclusive Runstrong Clinic Rhode Runner Inc. Providence, RI

Wednesday, January 27 6:00 pm Create for a Cause: Charity Show for Mental Health Awareness AS220 Providence, RI Thursday, February 4 6:30 pm Healthy Heart, Healthy You! North Kingstown Free Library North Kingstown, RI

FOR MORE

EVENTS & INFORMATION VISIT 42

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

WWW.RIFITMAG.COM

Saturday, February 6 10:00 am Belleville Park 10K Trail Race Ryan Park North Kingstown, RI Wednesday, February 10 6:30 pm When the Diagnosis is Cancer North Kingstown Free Library North Kingstown, RI Friday, February 12 10:30 am Go Red for Women Luncheon Rhode Island Convention Center Providence, RI Tuesday, February 16 6:00 pm Inaugural Food Accelerator Launch Social Enterprise Greenhouse Providence, RI

CORE CYCLING + FITNESS STUDIO

CORE PERSONAL TRAINING STUDIO

CORE PILATES MIND/ BODY STUDIO

High End Fitness Boutique!

Private Training and Sports Specific Training

SAME FAVORITE LOCATION

727 East Avenue, Blackstone Plaza

State of the Art Cycling Studio with Keiser M3 Bikes

Stadium Style Seating Signature Group Fitness Classes

727 East Avenue, Blackstone Plaza

Small Group TRX and MVe Chair Training

208 Governor Street, Providence

Offering A Variety Of Reformer Small Group Training Classes And Private Pilates Sessions Visit our MindBody Online Event page for details

FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

ON DARK COLORED GARMENTS

FOR FULL CLASS OFFERINGS & SCHEDULE VISIT COREFITPROV.COM

www.rihealthandfitness.com | FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

CORE Center of Real Energy, formerly of 469 Angell Street, Wayland Square volume three issue one 43

Raffa Fit & HIIT (High Intensity Interval Training) Your workout program that will take your body to the next level.

Do you have sixteen hours to change your life? Your commitment includes: 24 Sessions, 3-times a week. The series also compliments healthy living suggestions, wellness goals, and group support.

Call to find out more about small group personalized training sessions, and join the Raffa Team today!

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Next Raffa Fit Session Starting November 9th!

Urban Sweat Parties And Catering

Relaxation has never tasted so great as Raffa Raw launches it’s new fall and winter catering menu!

•Specializing in chocolate fountains, dim sum, and raw

• Specializing in meditation, yoga, anti-gravity privates,

healthy meals and juices prepared and set-up for a once in a lifetime experience.

and expert workshops and customized learning sessions.

• A fun and unique way to spend your special day!

relaxing in the state-of-the-art relaxation center. Your group can enjoy six heat-therapy rooms, as well as therapeutic massages to ease tension and enhance commodore.

• Come together as a group, we offer group rates for

19 Sharpe Drive, Cranston RI 401-463-3335 www.RaffaYoga.com 44

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Schedule your class or massage online today!