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volume three issue seven
m a g a z i n e
Local guide to
EATING HEALTHY BEST WAYS TO USE
Food as Medicine AGING WELL
AVOIDING HEAT STROKE & EXHAUSTION
www.rihealthandfitness.com www.rifitmag.com | volume | volume three one issue issue seven one
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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND
TREATMENTS TO ENSURE A SPEEDY AND HEALTHY RECUPERATION.
• NATIONALLY AWARDED BY THE APTA • 2014 JAYNE L. SNYDER PRIVATE PRACTICE OF THE YEAR
TRAINED PROFESSIONALS EVALUATE YOUR REHABILITATION NEEDS. With the largest number of board-certified physical therapists in the state of Rhode Island, Performance is a leader in the healthcare community SPECIALIZED TREATMENT PROGRAMS DEVELOPED FOR INDIVIDUAL NEEDS. No one understands more than we do that you don’t have time to be injured or suffering from pain
We treat a range of conditions. • Orthopedic Injuries • Sports Injuries • Muscle Imbalance • Post Surgical Rehab • Arthritis
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Visit www.arthrosurface.com Actual Arthrosurface® patient shown. Individual results may vary. | volume three personal issue seven Seek www.rihealthandfitness.com professional medical advice for specific care. 3
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Volume 3 Issue 8
m a g a z i n e
Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Marketing Julia Cianciolo Alison Dupuis Samantha Gosper Nick Lovett Kelly Sobolewski Hannah Spain Marketing Assistant Kassandra Petrocelli
Preventative Care & Senior Care
Directory
Our next issue of Rhode Island Health and Fitness Magazine will highlight our Preventative Care & Senior Care Directory. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. We will also focus on healthy living for seniors. This special edition will include...
• Senior Care Guide • Healthy Eating Tips • Preventative Measures • Professional Advice and more... Visit us online at www.rihealthandfitnessmag.com for more informationand to stay up to date with our Preventative Care & Senior Care Directory. 6
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Interns Keegan Hernandez Yessenia Jaime Leeana Nito Laura Sprague Contributing Writers Joy Adamonis Maribeth Carcieri Michelle Collie Lori Cipolla Carol Ann Donnelly Chef Lara Peter Nastasi Nick Passarelli Rachel Pelisson Maria Silvestri Dr. Kate Siner
facebook.com/rihealthandfitnessmag twitter.com/rihealthandfitnessmag 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 ©2016 Integrated Media Group D/B/A RI Health and Fitness
contents
volume three issue seven
Inside This Issue
9 What’s Happening in Little Rhody 12 RI Health & Fitness News
18
14 Farmers Markets Aging Well 18 What We Don’t Use, We Lose 21 Purchase A Home With A Reverse Mortgage 23 Avoid Heat Stroke & Exhaustion 25 Clean Cooking Recipe Weight Loss & Nutrition
26
26 Farm Fresh In RI 28 Use Food As Medicine 30 Stay Hydrated this Summer Fitness 31 Fit Over 50
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32 Shape Up For Summer 33 Keeping You On Pace Kids Health & Fitness 34 Get Our Kids Moving Women’s Health
ON THE COVER b e com i n g
36 A Happier, Healthier Mom
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volume three issue seven
m a g a z i n e
Complete Health
Local guide to
Featured Local Guide To
EATING HEALTHY Eating Healthy
38 10 Tips To Make You A Self-Care Wiz
BEST WAYS TO USE
40 RI Business Spotlight 42 Events
31
Aging Well:
Food as Avoiding Heat Stroke Medicine and Exhaustion
AGING WELL
AVOIDING HEAT STROKE & EXHAUSTION
www.rifitmag.com | volume one issue one
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www.rihealthandfitness.com | volume three issue seven
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Coastal Skin & Laser
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MENTION THIS AD AND RECIEVE 20% OFF OUR SERVICES Coastal Medical Inc. 1351 South County Trail Suite 115, East Greenwich, RI
401-884-0333 www.coastalmedical.com
Colt State Park
Half Marathon & 5K Sunday November 6, 2016 9:00 AM Colt State Park - Bristol Rhode Island Proceeds benefit the East Bay Striders Scholarship Fund & the Mount Hope High School CC Team
Featuring Beautiful course through the Colt State Park Technical Shirts to all entrants Medals to all Half Marathon Finishers Awards to the top 3 M & F Overall & in 8 Age Groups Strictly limited to the first 1,000 entrants!!! Sign up at http://www.coltstateparkhm.com/
Race 3CProductions
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
What’s Happening in Little Rhody
J U LY
Volume 3 Issue 7
Featured Event The Trident Race
Saturday, July 30, 2016 Rhode Island 114 Bristol, Rhode Island Race starts at 8:00am
2 01 6
4 Miles of Ocean Front Trails, 20+ Obstacles, Sea, Live Music, Old Fashion New England Clam Bake, kids race, and family fun at the most beautiful state park in New England.
Save The Bay Swim For Narragansett Bay
Founded in 1977, The Swim is Save The Bay’s largest annual fundraiser, serving as a critical support to our efforts to protect and restore the Narragansett Bay region. Every year, nearly 500 swimmers, ages 15 to 77 STByears, swim 1.7 nautical miles across the Bay to raise money and awareness. Swimmers come from more than 25 states to experience the iconic, open water trek from Newport to Jamestown. More than 1,500 spectators, vendors and supporters gather to cheer swimmers and celebrate their trek across the Bay. In many ways, the Save The Bay of today is the legacy of those first brave souls who crossed the East Passage 40 years ago. Back then, proceeds from The Swim kept the organization afloat. Today, Save The Bay is the largest and most influential environmental group in Rhode Island.
Partial Proceeds to Benefit Bristol Parks & Recreation Community Center with a special doantion to The Wounded Warrior Project. More obstacles this year, better signage and way finding, more fun!
For More Information Visit
www.thetridentrace.com
This Year’s Swim
The 40th Annual Save The Bay Swim will be held on Saturday, August 13, 2016, beginning at the Newport Naval Base and ending at Potter Cove, Jamestown. The event will feature roughly 500 swimmers and nearly 200 kayakers. For registration information, please visit www.SaveBay.org
www.rihealthandfitness.com | volume three issue seven
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| volume three issue seven
11
RI Health & F
INTERNATIONAL COASTAL CLEANUP RESULTS PROVIDE LOCAL A N D
G L O B A L
S N A P S H O T
O F
E X T E N T
O F
O C E A N
T R A S H
3,655 plastic bags, 3,557 glass bottles and 2,726 plastic/ foam packaging. Plastic debris remains a growing concern in the marine environment, according to Ocean Conservancy, as the top five most commonly collected items worldwide are cigarette butts, plastic beverage bottles, food wrappers, plastic bottle caps, and plastic straws.
PROVIDENCE, RI - Ocean Conservancy has released its 2016 Ocean Trash Index, the world’s largest item-by-item, location-by-location database of trash found in near-shore environments during the 30th International Coastal Cleanup last September. Worldwide, 791,336 volunteers collected more than 18 million pounds of trash—equivalent to the weight of more than 100 Boeing 737s—over 25,188 miles of shoreline. Among the trash collected were 2.1 million cigarette butts and 1 million plastic beverage bottles. Locally, Save The Bay coordinated the International Coast Cleanup in Rhode Island, with the support of many individuals, non-profit organizations and private companies. In 85 cleanups in 19 towns along 65 miles of shoreline, 2,199 volunteers collected 19,469 pounds of trash. Consistent with the global report, the 47,397 cigarette butts collected on Rhode Island shorelines topped the list of litter collected. Other top 10 trash items collected were 10,448 food wrappers, 7,960 plastic bottle caps, 6,023 plastic beverage bottles, 5,037 straws, 3,689 cans, 3,678 metal bottle caps,
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The Ocean Trash Index provides the only annual global snapshot of the growing problem of plastics and other marine debris found on beaches, along rivers and lakeshores and in the open ocean. Results are used to inform researchers, government and industry leaders in developing initiatives to prevent trash from harming fish and wildlife habitat and to improve health and sanitation on land. “This data really highlights the problem we are facing. That’s why we do it: to put numbers on a problem so people can really appreciate the scope of it,” Lewis said. The 2016 International Coastal Cleanup will take place on Saturday, September 17. Save The Bay will once again coordinate Rhode Island’s participation in the global event. Lewis says she welcomes the interest of volunteers who want to help as cleanup leaders and participants. “Trash is more than just messy. It’s unhealthy and it’s not safe for wildlife. Plastics don’t biodegrade, they just slowly break up into smaller and smaller pieces, and our oceans are filling up with these tiny bits. Animals eat them, fish breathe them into their gills. Even plankton can contain tiny fragments of plastic. This is a problem you can actually do something about. Just spend a couple of hours at a beach cleanup with us and you’ll see the difference,” Lewis said. Save The Bay will hold cleanup leader training, start recruiting volunteers and post cleanup locations for the Internationanal Coastal Cleanup in July. Volunteers can find out more about how to become involved in a local cleanups throughout the summer and the International Coastal Cleanup in September at Save The Bay’s Volunteer Website, www.savebay.org/volunteer.
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Fitness News
SPECHT PHYSICAL THERAPY OPENS THEIR SECOND C L I N I C
I N
P R O V I D E N C E
A T
2 7 1
S O U T H
M A I N
S T R E E T
PROVIDENCE, RI - Earlier this year Specht Physical Therapy, a physical therapy practice based in Swansea, MA., opened their second clinic in Providence, RI. Founder, Gregory Specht, saw the need for expansion after 15 years of having one location. The new clinic is located at 271 S Main St, Providence, RI 02903, inside Momentum Fitness. Specht Physical Therapy’s original clinic is located at 207 Swansea Mall Drive, Swansea, MA 02777. The new Providence clinic offers the same services as the original location, including the state of the art Functional Movement Systems technology that Specht Physical Therapy is proud to offer to their patients. The expansion was necessary due to the large number of their patients located in the RI area. ‘I am thrilled to have the opportunity to open this facility in Providence. We are passionate about changing people’s lives for the better and hope to create a fun, personal experience for everyone we treat,’ explains founder Gregory Specht, PT, OCS. ‘We have a great set-up at a top personal training studio in the city; and there are yoga and pilates studios nearby so it is a real wellness oriented community. It’s exciting because now we are able to deliver the same unparalleled quality of care in a completely new environment.’ By building their clinic inside a state-of-the-art health and fitness center, they have merged the best concepts of exercise-based physical therapy and ‘hands-on’ advanced manual therapy; and created the ideal environment for effective physical rehabilitation. The clinic will offer current, former and future patients an array of wellness programs, workshops and therapy for all ages. Zach Pereira, MPT and Greg Specht, PT, OCS will be seeing patients in Providence. The clinic will be open Monday and Wednesday from 7:00 am to 5:30 pm and Tuesday and Friday from 8:00 am to 3:00 pm. If you are interested in scheduling an appointment or have any questions please call (401) 453-5800.
About Specht Physical Therapy
Specht Physical Therapy was founded by Gregory Specht in 2001. Specht Physical Therapy is a full-service physical therapy clinic. This practice currently has two locations, Swansea, MA. and Providence, RI. Specht PT offers wellness programs, workshops and therapy to all patients. For more information on Specht Physical Therapy, visit their website: www.spechtpthysicaltherapy.com. Specht Physical Therapy is active on Facebook, Twitter, Instagram and LinkedIn. www.rihealthandfitness.com | volume three issue seven
13
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
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Healthy aging is crucial to living a happy, healthy life. We present to you Aging Well, a place where aging Rhode Islanders can obtain the latest information regarding health, therapeutic care, prevention, research and trends, to continue to thrive. We also recognize caring for an elderly loved one can be challenging so we provide expertise and access to the best programs, resources, and care facilities in the state, so you can feel at ease that your loved one is cared for.
Content Inside: P. 18 - What We Don’t Use P. 21 - Mortgage Advice P. 23 - Avoid Heat Stroke & Exhaustion P. 25 - Clean Cooking Recipe
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A G I N G
18
W E L L
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WH D
A G I N G
W E L L
HAT WE DON’T USE
We Lose! by Nick Passarelli RI
Exercise is the key to healthy aging. If all you do is sit on the couch and walk back and forth to the fridge, it’s only a matter of time before that’s ALL you’ll be able to do! The benefits of proper diet and an exercise program have long been known, and are far more important as we age. Heart disease, Diabetes, High Blood Pressure, Cholesterol problems, osteoporosis in women and even certain types of cancers can be minimized or even illuminated with proper diet and exercise. It doesn’t have to be unpleasant! It can be as simple as a 30-45 minute walk every day, throw in some simple strength training and stretches in between. Don’t want to walk outside, join a gym! Stationary bikes and elliptical trainers are a great way to get in your cardiovascular exercise. Have limited mobility? There are a many chair exercises that can be done to increase strength and raise your pulse, even from a wheelchair. Having an “exercise buddy” is very helpful, you have someone to talk to as well as encourage each other. The point is DO SOMETHING, you choose what, but stay active and keep moving!!
The choices you make determine how you age and how fast you age. It’s not how old you are but how you are old that counts!
Ya Gotta Eat!
Yeah, you do, but don’t eat things that are known as unhealthy! Drop the sugary drinks, Avoid foods that are high in Salts, especially cold cuts and other processed meats. Eat more fruits, vegetables and fish. Make more natural food choices, organic and non-GMO (genetically modified organisms). Make sure drink at least 2 liters of water each day. Try not to over indulge in alcoholic beverages and if you must remember Red Wine is thought to be heart healthy! The choices you make determine how you age and how fast you age. It’s not how old you are but how you are old that counts! No-one has more control over how you age then you do, proper diet and exercise are the key. The power is yours!
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.
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services. www.rihealthandfitness.com | volume three issue seven
19
A G I N G
W E L L
AQUARIUMS SET A SOOTHING TONE Medical offices, dental offices, nursing homes, & assisted living facilities are among our best customers because they know their clientele enjoy the beauty and serenity of an aquarium.
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Enhance Your Retirement Lifestyle
Enhance Retirement Lifestyle A HECM loanYour may help
A HECM loan may help
A Home Equity Conversion Mortgage (HECM), commonly know as a or older access a portion of their home’s equity to:
A Home Equity Conversion Mortgage (HECM), commonly known as a reverse mortgage loan, mortgage loan, has helped homeowners 62 years hasreverse helped homeowners 62 years of age or older access a portion of their home’s equity of to: age
• Eliminate monthly mortgage payments • Defer social security benefits • Eliminate monthly mortgage payments* • Allow time for investment recovery
• Defer Social Security benefits
• Provide a tax-free income supplement
• Allow time for investment recovery
Reverse mortgagesacan be an important partsupplement** of your financial planning and my help you reach your • Provide tax-free income long-term financial goals; however, they are not appropriate for all applicants and can harm your financial security if you outlive your resources or face unexpected expenses. Reverse mortgages are private, secured loans that have costs and fees and result in a lien on your property that may be foreclosed upon if you do *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to not Federal continuously satisfy all loan requirements. You must continue to live in the home as your primary Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. residence andMortgage continue to be pay required property homeowner’s insurance and costs maintain thehas a Sierra Pacific may not theall lender for all products offered taxes, on this website. Some loans may be made by a lender with to whom Sierra Pacific business relationship. about ReverseThis Mortgages the issued Truth and Lending Act is available of charge and the obtaining of such information does home according to Information the loan’s terms. loanunder is not or funded by anyfree government agency. not constitute a reverse mortgage acceptance.
Many homeowners in Rhode Island have chosen a reverse mortgage to help them meet their financial and retirement goals.
Many homeowners across theusnation Discover your options, contact today!have chosen a reverse mortgage to help them meet their financial and retirement goals. Discover your options, contact us today!
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1417 Douglas Avenue, 2nd Floor, North Providence, RI 02904
Equal Housing Lender. © Sierra Pacific Mortgage Co., Inc., NMLS #1788, Rhode Island Licensed Lender #200272188LLB02, #20072185LB. Branch NMLS #289053 This is not a commitment to lend. This material was not provided by nor was it approved by the U.S. Department of Housing and Urban Development (HUD), the Federal Housing Administration (FHA), or any other government agency. Consult your financial
advisor Island or housing counselor to help determine if a reverse mortgageBranch is rightNMLS for you.ID: Sierra Pacific Mortgage Co., Inc. is not the lender for the products offered in this advertisement. More information about reverse Rhode Licensed Lender #20072187LLB02 #20072185LB 289053 mortgages is available free of charge, or can be obtained at http://files.consumerfinance.gov/f/201412_cfpb_reverse_mortgage_guidance.pdf. This material was not provided by, nor was it approved by the Department of Housing and Urban Development (HUD) or by the Federal Housing Administration (FHA).
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
A G I N G
WAY S
TO
PURCHASE
A
HOME
W E L L
WITH
A
Reverse Mortgage by Peter Nastasi, Sierra Pacific Mortgage
Many mature adults would like to continue to live independently and remain homeowners but their current home may not be ideal. They may want to right-size to an all-on-one-floor, maintenance-free home in a community that offers a more carefree lifestyle. A Home Equity Conversion Mortgage (HECM, reverse mortgage) can help increase purchasing power and flexibility for homeowners aged 62plus years, which are looking to purchase their next home. The HECM for Purchase is a Federal Housing Administration (FHA) insured home loan that enables homeowners to use the equity from the sale of a previous residence to buy their next primary home. Home buyers only make one initial loan investment, the down payment, towards the purchase of the home. They may also eliminate monthly mortgage payments, improve their monthly cash flow and preserve their savings with a reverse mortgage loan. There are a few different ways to use a reverse mortgage loan when buying a home:
PAY ALL CASH FOR THE HOME, THEN TAKE OUT A REVERSE MORTGAGE
The simplest way to purchase a home is to pay all cash. It also gives home buyers the option of choosing a pre-owned home or new construction. However, many homeowners may need to liquidate other assets to get the cash. A reverse mortgage loan can help them replace some of those depleted assets by improving overall monthly cash flow.
BUY THE HOME WITH A CONVENTIONAL MORTGAGE AND THEN PAY IT OFF WITH A REVERSE MORTGAGE Homeowners that cannot make all cash purchase for a home typically need obtain a conventional mortgage.
Peter Nastasi, Branch Manager
However, if the mortgage amount is small enough it may be paid off with a reverse mortgage loan. Thus, homeowners can still eliminate their monthly mortgage payments. However, to obtain a conventional mortgage, the buyer would need to qualify and this may be difficult to mature adults with insufficient income or poor credit. Also, there would be settlement costs for both the conventional and reverse mortgage loans.
PURCHASE THE HOME AND OBTAIN A REVERSE MORTGAGE AT THE SAME TIME
With the HECM for Purchase (reverse mortgage loan), buyers can purchase a home and take out a reverse mortgage loan at the same time, incurring only one set of settlement costs. Closing costs are similar to a regular FHA insured mortgage and are financed into the mortgage. Loan amounts vary and the amount a buyer is required to bring to the home closing will vary depending on the youngest borrower’s age and the purchase price of the home. Qualifying for a HECM for Purchase loan is typically easier than qualifying for than a conventional mortgage. Reverse mortgage loans are designed to easily allow mature adult buyers to purchase a home that suits their lifestyle. The home must be the buyer’s primary residence or for new homes, the buyer must physically occupy the home as a primary residence within 60 days of the purchase. 1 5 Must-Haves for Repositioning a Senior Living Community (Senior Housing News, June 2014). http://seniorhousingnews. com/2014/06/10/5-must-haves-for-repositioning-a-senior-living-community/ 2 Active adult communities attract home buyers seeking lifestyle amenities (Chicago-Tribune, 2011 May).http://www.chicagotribune.com/special/primetime/chi-primetimemarket-051111,0,1645492.story 3 Chart of Population 65 and over by age: 2000 to 2050 http://www.aoa.gov/Aging_Statistics/future_ growth/future_growth.aspx 4 5 ways to sell to seniors (Life Health Pro, June 2014). http://www.lifehealthpro.com/2014/06/13/5-ways-tosell-to-seniors?t=life-sales-strategies&page=2 5 Why Blogging Is Important for Real Estate Professionals (RIS Media, June 2014) http:// rismedia.com/2014-06-15/why-blogging-is-important-for-real-estate-professionals/ 6 Older Adults and Technology Use (Pew research, April 2014) http://www.pewinternet.org/2014/04/03/older-adults-and-technology-use/ 7 Generations Online 2010: Summary of Findings (Pew Research, Dec 2010) http://www.pewinternet.org/2010/12/16/generations-2010/
Rhode Island Licensed Lender #20072187LLB02 #20072185LB Branch NMLS ID: 289053
Direct: 401-533-5390 | Office: 401-270-1740 | peter.nastasi@spm1.com *You must still live in the home as your primary residence, continue top ay required property taxes, homeowners insurance, and maintain the home according to Federal Housing Administration requirements. **Consult your financial advisor and appropriate government agencies for any effect on taxes or government benefits. Sierra Pacific Mortgage may not be the lender for all products offered on this website. Some loans may be made by a lender with whom Sierra Pacific has a business relationship. Information about Reverse Mortgages www.rihealthandfitness.com under the Truth and Lending Act is available free of charge and the obtaining of such information does not constitute a reverse mortgage acceptance.
| volume three issue seven
21
A G I N G
W E L L
We bring the caring home. Focusing on both short term and long term sustainable goals, Capitol Home Care incorporates our comprehensive network into planning for every client in our care.
Saint Antoine Community
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Offering daily mass and rosary. A health care ministry of the Roman Catholic Diocese of Providence.
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Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services. Homemaker Services Light Housekeeping, Dusting, Vacuuming, Laundry, Meal Preparation and Grocery Shopping
227 Phenix Avenue Cranston, RI
Tel 401.943.6230
22
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.
960 Tiogue Avenue Coventry RI
Tel 401.823.5300
A G I N G
W E L L
Five Tips for Avoiding Heat Stroke & Exhaustion Here are some common sense guidelines for keeping safe during hot weather.
FIFTH: Take it slow and void exercise and strenuous activity, particularly outdoors, when it’s very hot out.
FIRST: Drink Plenty of Liquids . This sounds pretty basic but dehydration is the root of many heat related health problems. Drink plenty of water or juice, even if you’re not thirsty. Avoid alcoholic or caffeinated drinks, as they can actually contribute to dehydration.
Know the Warning Signs of Heat-related Illness. Dizziness, nausea, headache, rapid heartbeat, chest pain, fainting and breathing problems are all warning signs that help should be sought immediately.
SECOND: Wear Appropriate Clothes . When it’s hot out, wear light-colored, lightweight, loose-fitting clothes and a wide-brimmed hat. THIRD: Seek Air-conditioned Environments. If your home does not have air conditioning, try going to the mall, library or movie theater. FOURTH: Stay Indoors During Mid-day Hours. Before 10am and after 6pm are usually be the best times to be outdoors.
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THE ULTIMATE IN ASSISTED LIVING
Located at 400 Mendon Road, North Smithfield, RI
401.767.2574 www.stantoine.net www.rihealthandfitness.com | volume three issue seven
23
A G I N G
iors
W E L L
Moving Seniors Requires Specialized & Attention BoneBuildersSpecialized of RI Requires Care & Care Attention Passionately Sponsored by The Village at Waterman Lake
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our senior moving company and alleviate h family members and future residents.
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assisted living community, relocating to a different unit within other out-of-state community, Gentry supports your every move. of experience dealing with:
Choose Gentry as your senior moving companyShould and alleviate the stress from both any future clients family members and future residents.
ever ask you for a reference, feel free to give Specialized Movingplease Seniors Requires my name.” the stress from both members and future residents. Whether moving to or fromfamily an assisted living community, relocating
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the work that Gentry Moving did for us today. They were efficient, caring, careful, “We were very pleased withthe work that Gentry Moving did for us today. They efficient, caring, careful, and very pleasant. andwere very pleasant. Moving Moving is a stressful time and they made it that much easier. Should any clients ever time ask youand for a reference, is future afeelstressful they please free to give my name.” – Lois E. made it that much easier.
We understand that moving seniors takes extra care and support due to their unique set of needs. That’s why Gentry Moving was the first moving company to establish a specific division dedicated to seniors called Seniors-On-The Move. moving company and alleviate Choose Gentry as your senior
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We understand that moving takes extra caremove. and support due to their unique set state community, Gentry seniors supports your every of needs. That’s why Gentry Moving was the first moving company to establish a specific division to seniors called of Seniors-On-The Move. with: Gentrydedicated employees have years experience dealing
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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Rote Grütze (German Red Fruit Pudding) This is a Summer time staple dessert in Germany, and takes advantage of the fresh berries of the season. Served with a vanilla sauce, this is a wonderful dessert, and lovely change from the usual.
3. 4.
Ingredients
• 6 cups fresh or frozen, unsweetened berries (raspberries, strawberries, red currants, or a combination of these) • 1/2 cup sugar • 2 tbsp. cornstarch • 1/4 cup cold water • 1 tbsp. fresh lemon juice • 1 tsp. vanilla extract
Instructions
5. 6.
2 cups at a time, until pureed. For chunkier, process 4 cups, and chop the rest, blending with puree. Stir cornstarch in cold water until smooth. Combine berries and sugar in non-stick saucepan. Bring to a boil over medium heat, stirring constantly. Stir cornstarch mixture again, then add into the berry mixture gradually, while still stirring. Reduce heat and let simmer for 3 minutes, stirring constantly, until mixture starts to thicken. Remove from heat and stir in the lemon juice and vanilla. Pour into a serving bowl, or individual dessert bowls. Cover and chill in the refrigerator for 24 hours. This is traditionally garnished with a Vanilla Custard Sauce, but you may also use whipped cream, vanilla ice cream, or heavy cream.
1. For fresh berries: stem, wash and dry in colander. For frozen berries: thaw before using. 2. For a smooth pudding, process berries in a blender,
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 seven
25
WEIGHT LOSS & NUTRITION
Far
Local F
26
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WEIGHT LOSS & NUTRITION
rm Fresh in RI
Farmer’s Markets Are Making a Big Impact by Rachel Pelisson, RI
As American’s become more disenfranchised with processed and industrialized food, it seems like farmer’s markets are popping up all over Rhode Island. What’s all the buzz about? To start, heading to the farmer’s market can be a fun outing for couples, friends, or families. Many markets have live music, demonstrations, samples for tasting, and some have animals. It’s a great way to get out and support local small businesses. Most of us would rather put our $10 in the pocket of Farmer John from the next town over than the pocket of the CEO of Kraft Foods. Farmer’s markets help us connect with the local people that grow our food. They support our communities both socially and economically. They also support our community environmentally. Local food utilizes far less fossil fuel for harvesting and shipping and gets to your plate much more quickly. Consider the amount of time and fuel required to ship strawberries across the country from Mexico. Odds are your local farmer’s market strawberries were picked yesterday or this morning and took a quick drive from Little Compton to Providence. Our local small farmers don’t use genetically modified (GMO) seeds and are likely to use far
Fruits & vegetables in any form are the most nutritious foods on the planet, but fresh produce will have higher vitamin and antioxidant content
less pesticides than industrial farmers. That means your food is cleaner and more healthful. In addition to being ‘cleaner’, local produce is likely to have better nutritional value. As soon as a fruit or vegetable is picked from the plant, the nutritional value starts to decline. This doesn’t mean that older produce has no nutritional value, far from the truth. Fruits & vegetables in any form are the most nutritious foods on the planet, but fresh produce will have higher vitamin and antioxidant content. You can also find unique heirloom varieties of produce, like watermelon radishes or purple carrots.
Do you need to buy organic at the Farmer’s market?
The answer is no! The benefits of fruit and vegetable consumption far outweigh any potential risks from pesticides. If you have the option and the financial ability to buy organic, then do so by all means, but it is not necessary. Fruit and vegetable intake in any form (conventional or organic) is associated with a lower risk for cancer, heart disease, diabetes, and obesity. A simple rinse under cool water is all you need to remove a good portion of pesticide residues. No special fruit & veggie wash is necessary, just plain old H20 will do the trick.
How do you find your local farmer’s market?
Your best bet is to check out FarmFreshRI.org. Not only can you find farmer’s markets and local produce stands, but you can also find out what produce is in season, ‘pick-your-own’ farms, community supported agriculture (CSAs), and farm-totable restaurants that purchase fresh, local products. You can even search for a specialty item you’re looking for, like duck eggs, local yogurt, or goat’s milk. FarmFreshRI.org is a great place to start to find the freshest food in Rhode Island.
What’s in season this August?
Leafy greens and herbs are available all summer and fall. There will be berries, peaches, nectarines, plums, and melons. The first apples will start to be available in late August. There will also be corn, cucumbers, carrots, eggplant, squash, zucchini, tomatoes, and more. You’ll find some of the widest variety this time of year. If you haven’t checked out your local farmer’s market or produce stand yet, this is a great time to start. Rachel Pelisson, MS, RDN, CHC is a Registered Dietitian Nutritionist and member of the RI Academy of Nutrition & Dietetics (www.riand. org). Rachel runs a nutrition & health coaching office, Healing the Hungry Soul, in Bristol, RI. Find her at www.rachelpelisson.com. www.rihealthandfitness.com | volume three issue seven
27
WEIGHT LOSS & NUTRITION
T H E
B E S T
W
Food as by Carol Ann Donnelly, RI
“You have a right to thrive” and “It’s your birthright” are the first two sentences on holistic health coach, raw food chef and instructor, Katie McDonald’s website, bnourished.com. McDonald believes in using food as medicine and using mindfulness to reduce stress. The goal for her clients is to help them feel their very best through more deliberate choice making to honor who they really are. “I want people to step into the privilege of having a body,” said McDonald. McDonald began studying the benefits of a whole food, plant-based diet over twenty-five years ago before “whole food” and “plant-based” became in vogue and their benefits were backed by scientific studies. However, she wasn’t
28
consistent in applying this knowledge to her life, because the demands of a successful corporate career and motherhood consumed her. She suffered from asthma, allergies, ulcerative colitis and irritable bowel syndrome. The chronic and painful symptoms of these conditions left Katie rundown and struggling to keep up with the stresses of her jam-packed days. They were also the catalyst that thrust her into a new way of living. In order to get and stay well, she realized she needed to transform her relationship with her body and mind, and she did it by applying her knowledge of alternative health and plantbased nutrition into her life. That was over ten years ago, and she was disease-free within six months of consciously choosing to honor her body and mind daily. Her credentials are impressive. She trained at the Institute of Integrative Nutrition and the National Gourmet Institute in New
In order to get and stay well, she realized with her bod
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
WEIGHT LOSS & NUTRITION
A Y S
T O
U S E
Medicine York City, and she is a member of the Association of Drugless Practitioners and a certified Bach Flower Remedy practitioner, so she really knows her stuff. And, her holistic approach to healing mind, body and spirit aligns with the Gloria Gemma Breast Cancer Resource Foundation’s approach to helping people. It is also what sparked the relationship between the Katie and the local nonprofit. McDonald’s website is full of real testimonials from clients she has helped, and her commitment to help people continues. She will be a featured speaker at the Foundation’s annual Passport to Wellness Conference, on October 1, 2016 at the Omni Providence Hotel. She plans to share her knowledge of selfcare and the benefits of juicing at this free event. She will also have a vendor booth where attendees can talk with her one-onone. The conference is open to everyone interested in learning how to live a healthier life, and it features interactive health
activities, information, resources, cooking demonstrations and presenters on several topics. For more information, visit flamesofhoperi.org. The concept of using food as medicine is not new; it began in prehistoric times. The contemporary version of using food as medicine is scientific and includes a mindful approach. McDonald wants to teach people what to do to be their best. “I want people to be active, informed participants in their own well-being,” McDonald said. Carol Ann Donnelly is a two-time breast cancer survivor and writer. She works for Gloria Gemma Breast Cancer Resource Foundation whose mission is to raise breast cancer awareness, increase breast health education, enhance the quality of life for breast cancer patients, as well as their families and friends, and generate funding for local breast health programs. For more information, visit gloriagemma.org.
d she needed to transform her relationship dy and mind
www.rihealthandfitness.com | volume three issue seven
29
WEIGHT LOSS & NUTRITION
Stay Hydrated this Summer WHILE ENJOYING FUN FILLED ACTIVITIES by Maria Silvestri, RD, LDN, RI
•
The summer days of playing Frisbee at picnics, boogie boarding at the beach, and outdoor sports are here. It is important to make sure you stay hydrated this summer while enjoying fun filled activities. Human bodies are made up of 60-70% water, which is why it is so important to stay hydrated each day. Knowing how much hydration you need depends on many factors such as body composition, sweat, climate, humidity, exercise, length of exercise etc. The average adult needs about 64 ounces (8 cups) of fluid each day. An easy way to tell if you are well hydrated is by checking your urine. It should be colorless or light yellow which indicates you are well hydrated.
•
Dehydration happens when the body does not have as much water or fluid as it needs. Loss of 1% total body water, or mild dehydration can usually be corrected by drinking water or fluids.
Know the symptoms of mild dehydration:
• • • • • • • •
Thirst Dry mouth Dark yellow urine Fatigue (tired) Irritability Confusion Muscle cramps or weakness Dizziness
• • •
Do not wait until you are thirsty to drink because you have already lost 1% total body water. Keep a water bottle with you to keep track of how much you drink. Your urine should be colorless or light yellow. Choose low calorie or calorie free beverages Limit caffeinated beverages to 1-2 cups per day.
If you have questions about your medications, proper hydration for medical conditions or how much water you should drink, ask your doctor. Some people worry that drinks with caffeine might cause water loss or dehydration. Research has shown that this is not true unless consumed in large amounts (several cups a day). Water is the best drink to stay hydrated, but 1-2 cups a day of caffeinated beverages, such as coffee or tea, can count towards your total water intake. Juice, soda, and sports drinks all provide water and can count towards your daily intake. However, these beverages are high in calories because they are sweetened with natural or added sugars. Sports drinks are only necessary for those working out at high intensity for an hour or longer. If consuming juice, choose 100% juice and limit to 1 cup per day or less. Choose water more often because it is low-cost, calorie-free, and easy to get.
Stay healthy, active and hydrated this summer!
If you exercise, make sure to drink water before, during, and after the activity. This will help to keep your body from getting too hot. Our bodies are comparative to an engine which also requires water to cool down. Without enough water, our exercise performance is compromised. Dehydration can cause muscle cramping or slow muscular response as well as decreased endurance and fatigue. A prolonged activity in hot humid weather paired with dehydration is a dangerous combination because your body is not able to cool down. This can lead to a heat stroke which is life threatening. Signs of heat stroke are fever, fainting, loss of consciousness, nausea, vomiting, seizures and confusion. Should you experience these symptoms, have someone, or yourself call 9-1-1.
Tips for Staying Hydrated:
•
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Aim to drink at least 6 to 8 cups (48 to 64 ounces) of water each day. To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Maria Silvestri RD, LDN works in Rhode Island as a renal and heart failure dietitian. She is also a member of the Rhode Island Academy of Nutrition and Dietetics.
FIT Carcieri O V E R
5 0
Maribeth
City/Town of Residence: Narragansett, RI Age: 59 Family: Three Adult Married Children
Your sport or fitness activity: Spin, Pilates Reformer and Barre
What is your proudest fitness accomplishment? One of my clients, who was 49 years old at the time, came to me very debilitated. She was crippled with arthritis, back, wrists, and ankle joint pain. She was going to a physical therapist, an acupuncturist and a chiropractor every week for the past 7 years and nothing worked. In addition to her therapy sessions, we started with one private training a week. After four weeks she saw improvements, cancelling with her physical therapist, acupuncturist, and chiropractor. The physical therapist and acupuncturist were really supportive, though the chiropractor was not and felt very insulted. After a year of training (increasing from one private session to two private sessions, adding in a barre, and spin class with myself) she encountered her previous chiropractor at the grocery store to find him severely debilitated, asking her what she did to make such an improvement! He asked if he could observe one of our private training sessions and after his observation, the rest was history. I not only helped my client become a believer, I also helped a professional become a believer.
What motivates you? Your health is your wealth. It’s very rewarding to know at my age I am an inspiration to all ages, that I am living my passion to empower, transform, strengthen my clients to achieve greatness (goals). I can make a positive change in someone else’s life by helping them find their confidence and learning to build each other up.
Best local eats: Chapel Grille when I am in the West Bay area, when I am home I enjoy Trio, Coast Guard House, and Oceanside.
What’s on your nightstand? Water with lemon and an RI Health & Fitness Magazine!
What do you like to do in your downtime? Go shopping with my daughter and downloading fun tunes for my spin classes. I love dancing and celebrating good times with my family as it grows.
One thing people don’t know about you: I am addicted to reading horoscopes both mine and others! I am also known as the “fairy godmother’.
Quote to live by: “I don’t believe you have to be better than everybody else, I believe you have to better than you ever thought you could be.” www.rihealthandfitness.com | volume three issue seven
31
F I T N E S S
SHAPE UP FOR SUMMER Small commitments to excersize every day beat non at all
Maximize
If weather permits
Get outside and enjoy the sun
your time outside by
Vitamin D
Bike riding or Walking
It’s our primary source for
It takes the brain up to
20 minutes
to know if you’re full
Sipping water before a meal can
suppress your appetite
Having a summer BBQ?
Lean meat and fish are your best options
32
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Make sure to include fruits and vegetables into your meals
F I T N E S S
KEEPING YOU ON PACE by Michelle Collie, RI
The 10-percent rule is one of the most widely accepted principles for running. This is that weekly mileage should not increase by more than 10 percent over the previous week. I will admit I felt a little foolish when a stress fracture resulted because I increased my mileage by fifteen-percent every week for three consecutive weeks! I rely on running for my physical and mental health. I can challenge myself or take a leisurely run an listen to a book. I can run with a friend or enjoy the solitude of running alone. I can focus, think and strategize about challenges at work or I can run and let my mind and imagination drift off. For a stress fracture there is no magical taping, bracing, mobilization or exercise that can keep me running, or even walking. For the sake of my physical and mental health, and for those who I work and live with, I decided to head to the swimming pool. Research shows that runners can actually maintain their fitness for at least six weeks by aqua jogging. Aqua jogging requires wearing a flotation belt and running in deep water. Done in deep water without the feet actually touching the bottom of the pool, aqua jogging closely resembles actual running. To maintain fitness the time spent running on land
is simply replaced with the time spent aqua jogging. My goal was to maintain my fitness by aqua jogging. I have never been a strong swimmer and planned to spend most of my time in the pool aqua jogging. However, the 5 lengths I did spend swimming soon turned into 10. Before long I was swimming for 45 minutes and aqua jogging for only 15 minutes. My upper body gained strength, breathing improved and endurance increased as I discovered that I actually enjoyed swimming. After six weeks of no running I was able to gradually return with a greater respect that the science of training does apply to me! The combination of aqua jogging and swimming certainly maintained my fitness and I was able to quickly return to my usual mileage by following the 10 percent rule. Although it was frustrating dealing with an injury, this challenge turned into an opportunity to discover swimming. I have continued to swim not just due to the many benefits but because I now enjoy it. Life brings many challenges but with the right mindset a challenge is an opportunity to learn, grow and develop, helping us all stay on pace. Michelle Collie PT, DPT, MS, OCS is a Physical Therapist and the CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.
For the sake of my physical and mental health, and for those who I work and live with, I decided to head to the swimming pool.
www.rihealthandfitness.com | volume three issue seven
33
K I D S H E A LT H & F I T N E S S
How To Get Our K by Lori Cipolla, RI
Before we start with “how” , let’s touch upon “why” . Why is it important to get our kids moving? One main reason is because according to the Centers for Disease Control and Prevention (CDC) our obesity rate remains high among children and youth ages 2 to 19. The CDC also states there is no significant change in these rates between 2003-2004 and 2011-2012 except for signs of progress in age range of 2-5 year olds. Children that are overweight or obese as a child have a greater chance of remaining overweight as an adult. Obesity can be harmful to pretty much any system of the body. Think areas dealing with heart , lungs, puberty, hormones and blood sugar. Some other great reasons to why keep kids active is : developing flexibility , helps build strong bones, improve cardiovascular system , improve posture and a great way to make new friends and boost self-esteem.
Let us now discuss some ways on “how” to get children active. One of the most critical ways to help get our kids to participate in physical activity is to lead by example. It is typical , especially from the early on years, for kids to follow their parents. You want to take advantage of this by making sure they see you not only participate but to make physical activity a priority. It could be something as simple as a daily walk, jog or bicycle ride. Once you have started that rhythm of consistency , why not ask your child to come along. With so many electronic devices to add on top of television , parents might want to consider , if haven’t already , putting time limits on these devices. You might even want to consider a night or two a week which the household goes device free !! I know, to some of our children this may sound like a really bad idea or even a punishment but if you make that night or
Once your child is of age to parti in a school or town sport, encourage t try new thing 34
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
K I D S H E A LT H & F I T N E S S
Kids
Moving
nights a family night of fun , they might just start to look forward to it. You could possibly put gaming systems to work for you. On a day where the weather doesn’t call for outdoors, pop in a dance game in their video game player and have a dance off . With the warm weather approaching , put up a net in the backyard and have a family night volley ball or badminton? For smaller children, it could mean taking them out in the driveway and letting them get on their big wheel ,tricycle or taking a short ride to the nearest local playground. The playground is a great way for your little one to work on those gross motor skills. There are also facilities that offer classes for parent and child such as tumbling classes or yoga classes .
You could possibly put gaming systems to work for you. On a day where the weather doesn’t call for outdoors, pop in a dance game in their video game player and have a dance off . Once your child is of age to participate in a school or town sport , encourage them to try new things. Let them get a feel for which one they enjoy the most because enjoying the sport means they are more likely to stick with it. Some tips to remember : -encourage active play by purchasing items such as jump ropes, hula hoops , bat and balls – start slowly and increase – keep hydrated – sunscreen for outdoor activities –make time for being active as a family and last but not least fuel your family’s active lifestyle with healthy foods. Lori Cipolla from Cranston , RI Certified Personal Trainer and Sports Nutritionist. She is a Elite 1 Fit Gear athlete http://elite1fitgear.refersion. com/c/8f40 , wife, mom of 5, Fitmark Bags & Iwon Nutrition Ambassador. www.stayfitmomof5.com She can be reached at lcipolla99@gmail.com
ticipate them to gs www.rihealthandfitness.com | volume three issue seven
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WOME N ’ S
H E A LT H
A Happier, Health
Mom
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A Busy M Guide to Staying A To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
hier
Moms Active
WOME N’ S
H E A LT H
You just need to find what works for you. Once you do, you will realize that fitness can be fun! by Joy Adamonis, RI
By now, we all know that exercise should be on our weekly to-do list. Moms are no exception, however it can seem daunting in our already busy lives. Work, kids, housework, errands, appointments, friends; working out is usually last on the list followed by “alone time.” Mothers are always taking care of others first. For some, finding time to workout might come naturally since they thoroughly enjoy hitting the gym everyday. For others, the thought of pushups, burpees, and a treadmill are enough to cause them to break out in sweat. Here are 5 tips to help break the cycle and move more:
1. Workout with Your Kids
There are so many activities that parents can do with their children. Your local YMCA may have mommy-and-me classes such as yoga. Karate is a great activity that not only is great exercise but great for building self-confidence and discipline. Hit the ice rink or roller rink for some family fun on skates. I’m sure there will be many laughs and many memories to be made. Have a basketball net? Start a friendly game of pickup with the neighborhood kids.
2. Get a Support Buddy
Know a friend who has been struggling with adding some physical activity to their schedule like you? How about someone who is trying to stay on target with their new diet? When you have someone in a similar scenario, it helps to know you are not alone. You can motivate each other with daily reminders, workout together and praise one another for your triumphs. It also feels great to know you are motivating someone else on his or her journey.
3. Workout at Home
Perhaps you are not a gym person or don’t have the funds to front the membership. Maybe the kids are sick or the weather is bad and you can’t get to the gym. There are tons of at-home workouts on the market to help
you stay on track. Pop in a DVD, clear some space in your living room and 30 minutes later your workout is done! Cardio, yoga, Pilates, strength training, or weight lifting; whatever you fancy, there is an at-home program for you!
4. Use Your TV Time
Some days might get away from us and before you know it, you are sitting down at 9 pm and you didn’t get your workout in. This happens to all of us. While it might be too late to hit the gym, you can still get your body moving while watching your favorite primetime show. Sit-ups, pushups, leg lifts, and basic yoga stretches can all be done while you watch TV. Have a friendly competition with your significant other and see who can do the most pushups during the commercial break! 15 minutes of these exercises is better than nothing.
5. Think Out of the Box
Moving your body is what counts. It doesn’t always need to be traditional forms of exercise that fill up your days. Did you know gardening for 1 hour can burn up to 400 calories? It is also great for your core as you are constantly bending, stretching, and twisting. A night on the town with your girlfriends dancing will not only boost your mood but it can burn up to 450 calories per hour. Walking is a great way to get fresh air, clear your mind and burn up to 100 calories per mile. What can you do to move more? The options are endless; you just need to find what works for you. Once you do, you will realize that fitness can be fun! So, what are you waiting for --Get moving! Joy Adamonis is a local freelance writer and blogger. She is a devoted mom and wife who enjoys living an active lifestyle. Running and yoga has transformed her life and helped maintain her 75-pound weight-loss. She advocates for positive body image, mental illness awareness and better education. Read more from Joy at www.mysensationalkid.com. www.rihealthandfitness.com | volume three issue seven
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COMPLETE
H E A LT H
by Dr. Kate Siner, RI
1. Move Your Body + Feed Your Body: Movement and
After years of working my tail off, I realized that if I didn’t take care of myself one of two things was going to happen: either I was going to compromise my health or I was going to compromise my results.
nutrition are essential to self care. Learn to lovingly and joyfully move your body. Dance, do yoga, stretch, walk or engage in more vigorous exercise. Feed yourself everything your body needs to be healthy. If you’re not sure what this is, start by drinking more water and eating more greens.
Self-care became my battle cry. Over time, I learned the undeniable merits of self-care. I also came to understand that practicing self-care can sometimes be difficult to fit into a busy day-to-day schedule. When I made my practice of self-care a priority, both my health and my ability to get better results increased. This was a win-win for my life.
2. Spent Time in Nature and with Animals: Both of these experiences have a positive effect on our overall wellbeing. They help us de-stress and relax. Animal’s playful and loving ways do wonders for our moods. And taking a walk in the woods can help us feel connected to the larger world. If you can’t get outside, get a plant, or two or three.
My strongest suggestion to help you be your personal best is: Self Care, Self Care, Self Care!
3. Unplug and Watch Less TV: We’re wired 24/7 these days. We wake up and almost immediately look at our smartphone or TV. If you haven’t already put yourself on a technology diet, I’d suggest doing so. Limiting the amount of time you spend looking at screens can have a fabulous effect on your quality of life.
Self Care is an investment in your personal resources. Whether the achievement of your goals requires a lot or a little of your resources, you need to take care of your most important tool – yourself. Here is a list of 10 self care techniques you can use to be your personal best.
4. Be Less Negative and Spend Less Time Around Negative People: It takes two to tango. If you’re in a negative mindset, then chances are the people around you are too. Take
Dance, do yoga, stretch, walk or engage in more vigorous exercise. Feed yourself everything your body needs to be healthy. 38
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
COMPLETE
some time to work on your mindset first. Bring more positivity into the way you think and speak. Then choose to be around people who reflect your new mindset, whether they are new acquaintances or not.
5. Let Go of Grudges: Nothing pulls
your well-being down more than uncleared anger and resentment towards others. The only person suffering from your negative thinking is you. People can be shortsighted and can sometimes make mistakes. Yet, holding onto the mistakes of others is the biggest mistake of all.
6. Spend Time with Awesome Friends: Spending time with people you love and doing fun things with them – especially things that include lots of laughter – is a wonderful way to relax and connect two important aspects of self care. 7. Mental Hygiene: Obsessive thinking and worry are so commonplace that people think it’s normal to act
H E A LT H
and feel these ways. While common for sure, these are not healthy patterns. Learn to stop yourself when your worry or catastrophic thinking gets the better of you. Simply say stop and focus your mind on something more pleasant or productive.
8. Make A Difference: Being of service is a powerful way to bring good feeling and wellbeing into your life. Service to others gives us a sense of purpose in the world. So, take a weekend to volunteer at a food bank, community garden or your local Habitat for Humanity. You’ll put some good juju in the world. 9. Emotional Hygiene: Sometimes you just need to tend to your emotional backlog. If you have a lot of built up emotion or if you’ve been dealing with a lot of stress, the best self care might actually be to throw a fit. Lie down on your bed and kick and hit the mattress with your arms and legs. Scream if it feels right. You’ll feel like a million bucks afterwards. 10. Gratitude: Nothing changes your attitude like gratitude. Take a moment every day to write or state at least three things that you’re grateful for. So many of us have so much to be thankful for. Remember this is a form of self care.
Dr. Kate Siner is an award-winning Professional and Personal Development mentor, speaker, author and radio show host. Kate has a PhD in Psychology and years of both clinical and coaching experience. Her passion is to help people move past whatever holds them back so that they may embrace all they can be. Kate has developed a series of successful personal development programs, newest of which is her Master Transformational Coaching Training. Learn more at www.katesiner.com or at admin@katesiner.com.
www.rihealthandfitness.com | volume three issue seven
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PERSONAL CHEFS
SOLVE THE
“WHAT’S FOR DINNER”
DILEMMA You say you are concerned about nutrition, good health, and desire home-cooked meals, but what are you doing about it? If you are the typical busy professional who is too tired to actually plan and cook a nutritious, well-balanced dinner, you probably frequent fast-food places, delicatessens and restaurants – every night.
“Instead, we were eating nutritionally bankrupt fast foods, deli take-out, or supermarket frozen dinners.”
Have you heard about Personal Chefs? Lara Moritz, Norbert Klotz & Amy Brockway-Jackl of My Chef Lara, Personal Chef Services would like to talk to you. They offer you delicious home-cooked dinners, prepared in your kitchen or delivered to your home, and at an affordable cost.
“I enjoy creating personalized menus for my clients,” says Chef Lara. My Chef Lara offers a variety of specialized diets, including low-fat and heart-health offerings. “Clients are often surprised that even weightloss meals can be delicious.” Special diets can also include low-salt, vegan, gluten-free, dialysis and cancer related concerns. There is nothing that My Chef Lara will not tackle. “Everyone can enjoy food and we are here to make sure that you can.”
Imagine coming home from work and in about 10 minutes, sitting down to dinner. Clean-up is simple, leaving the entire evening for quality family or personal time. Sounds good, doesn’t it. “Before starting My Chef Lara, Lara and I were the typical time-starved career people. We loved to cook, but were often too pooped after a day’s work to even want to cook,” Chef Norbert said.
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Realizing that there were others with the same problem, we decided to make a career change. After personal chef training offered by the Culinary Business Academy we started our business.
“Shopping and providing local food is very important to us. Our clients’ health and meal freshness is very important to us.” Says Chef Amy. “Supporting the local economy is key to helping everyone.”
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
Most people think it is a luxury they can’t afford. But once they calculate the true costs of other dinner options, our service becomes very affordable. shops for the groceries and prepares the dishes either in the client’s home or at their commercial kitchen on delivery days. When finished, the entrees are packaged for storage with heating instructions. Clients come home to a clean kitchen and delicious homecooked meals waiting for them. My Chef Lara offers a free consultation and food-preference questionnaire to help prospective clients decide if a Personal Chef Service meets their needs. The cost of service varies depending on the type of service selected and will be determined at the interview. Some clients choose an every-two-week service, others choose a monthly service. My Chef Lara accommodates clients’ desires. “Tell me what foods and frequency you want, and we will provide it,” Chef Norbert says. Is a Personal Chef Service a luxury, or is it a necessity? Chef Lara responds, “Most people think it is a luxury they can’t afford. But once they calculate the true costs of other dinner options, our service becomes very affordable.” On the day of service, My Chef Lara
My Chef Lara has been serving clients for 5 years. All Chefs are members of the United States Personal Chef Association (USPCA), graduates of the Culinary Business Academy or attended Johnson and Wales and are dedicated to your culinary happiness.
www.rihealthandfitness.com | volume three issue seven
41
EVENTS d n a l s I e d Rho HEALTH & FITNESS spring 2016
FOR MORE EVENTS
& INFORMATION VISIT VISIT Sunday, July 24th 7:00 am Jamestown Half Marathon Fort Getty Jamestown, RI Sunday, July 24th 7:00 am Narragansett Bay Half Marathon and 5k Pierce Memorial Stadium East Providence, RI Saturday, July 30th 8:00 am National Ovarian Cancer Coalition Run/Walk to Break the Silence on Ovarian Cancer | 5K Event Roger Williams Park Providence, RI 42
WWW.RIFITMAG.COM
RIHEALTHANDFITNESS.COM
Saturday, July 30th 8:00 am The Trident Race 4 Mile OCR Course Colt State Park Bristol, RI
Saturday, September 24th 8:30 am 5th Steven K. Latimer Families Against Violence 5K Run/Walk Roger Williams Park Providence, RI
Saturday, August 13th 9:15 am 40th Annual Save The Bay Swim for Narragansett Bay Newport Navy Base Newport, RI
Sunday, October 23rd 11:00 am Gansett Half Marathon Aqua Blue Hotel Narragansett, RI
Sunday, September 11th 3:00 pm Harvest Wine Run Newport Vineyards, Middletown, RI
Sunday, October 30th 7:30 am Ocean State Marathon and Rhode Race Narragansett Town Beach Narragansett, RI
To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine
PRING EVENTS.indd 1
1/27/16 1:40
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