Health & Wellness March 2020 - Zone Thirteen

Health & Wellness MARCH 2020 SUPPLEMENT

Why Annual Checkups Are So Important What Is Mindful Snacking Better Off Exercising At A Gym EDITION THIRTEEN: SERVING DEER PARK & NORTH BABYLON

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H&W MARCH 2020

HEALTH & WELLNESS

CONTENTS

6

08 Why Annual Checkups Are

So Important

Nutritious diets and routine exercise are two hallmarks of a healthy lifestyle.

14 What Is Mindful Snacking?

Are the foods people eat

between meals worthy of more careful attention?

21 Better Off Exercising

At A Gym

People who exercise at

home tend to work out alone. In so doing, they may be removing a potentially strong motivator that could keep them exercising.

Publisher: Jeff Lambert • Editor: Felicia Edwards • Creative Director: Josh Marlowe

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Why annual checkups are so important

N

utritious diets and routine exercise are two hallmarks of a healthy lifestyle. Combining the two can lower people’s risk for various diseases and contribute to a high quality of life. But food and physical activity are not the only things people should do to improve their chances of living long, healthy lives.

Preventive care is important. One of the most effective principles of preventive care is to schedule an annual checkup with a physician.

According to the Centers for

Disease Control and Prevention, routine health exams and tests can find problems before they start.

During annual check-ups, doctors may notice some red flags, such as high cholesterol, that men and women won’t detect on their own.

These warning signs could be increasing people’s risk for disease and/or discomfort. Many of these red flags are undetectable without proper screenings, which is why annual checkups are integral to maintaining one’s health.

Annual checkups also serve as a great time for adults to be screened for certain cancers. The American Cancer Society notes that cancer screenings are used to find cancer before a person develops symptoms. That’s a vital benefit of annual checkups, as cancers caught in their early stages are more easily treated. In addition, catching cancer before it has metastasized greatly improves patients’ prognosis.

Another reason to schedule annual checkups is that they make perfect opportunities for patients to discuss their family histories with their physicians. This is especially

important for adults over 40, as age and family history are significant risk factors for a host of conditions and diseases. Men and women concerned about conditions and diseases that their family members have had can discuss those concerns with their physicians during their annual checkups.

Physicians can then recommend ways for patients to balance their

risk, calming patients’ concerns and giving them a road map to reduce their risk for conditions and diseases that seem to run in their families.

Annual checkups are as vital a component of a healthy lifestyle as nutritious diets and routine exercise.

By scheduling annual checkups with their physicians, adults can closely monitor their overall health and potentially uncover issues before they escalate into major health risks.

The rise of telehealth services

G

etting sick once meant traveling to a physician’s office only to sit in a waiting room with fellow under-the-weather individuals.

Few if any people like leaving home when they’re feeling ill, and thanks to technology, many no longer need to do so.

Telehealth services, which the Massachusetts Medical Society defines as the delivery and facilitation of health and health-related services including medical care, provider and patient education, health information services, and self-care via telecommunications and digital communication technologies, are revolutionizing the healthcare industry. In many instances, patients need not leave the comfort of their beds or sofas to be diagnosed and treated. The Office of the National Coordinator for Health Information Technology says telehealth, which is a broader scope of remote healthcare services than telemedicine, can utilize everything from videoconferencing, the internet, store-and-forward imaging, streaming media, and terrestrial and wireless phone communications.

Many providers and insurance companies now offer some method of telehealth services. Consider some of these statistics.

• The American Telemedicine Association says more than one-half of all hospitals in the United States have a telehealth program.

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• Forty-eight states require payers to cover telehealth, says the Center for Connected Health Policy.

• BBC Research indicates that telehealth makes up roughly one-quarter of the healthcare-related technology market.

• The American Medical Association says nearly 75 percent of all doctor, urgent care and emergency room visits could be handled safely and effectively over the phone or via video.

• Beckers Hospital Review says 82 percent of millennial patients surveyed would rather have a telemedicine visit than an in-person consultation.

• Around seven million people use telehealth services across the globe, according to eVisit.

Telehealth can connect rural providers and their patients to services at other sites and promote patient-centered health care. With a shortage of some medical specialities in rural areas, telehealth can play an important role in ensuring all patients get access to care they need. But the benefits do not only extend to rural patients. Individuals who are elderly and/or those who have mobility issues and cannot travel easily can benefit from telehealth services. Furthermore, any patient with a rare condition may no longer have to travel long distances to consult with specialists in that field.

Telehealth applications and programs on EDITION THIRTEEN

Sick? Telehealth services enable patients to connect with providers to get the care they need without leaving home. smartphones, tablets or laptops can make it easy for people to monitor their health. These apps can enable patients to do things like track health measurements, share information with clinicians, manage chronic illnesses, and set medication or appointment reminders. Patients also can communicate with providers to get health information through patient portals or to refill prescriptions effortlessly.

Telehealth is changing the face of medicine and utilizing technology in unique ways.

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The relationship between the Mediterranean diet and mental health

N

utritious diets have long been touted as essential components of healthy lifestyles. Many people have a tendency to view diet as something that’s purely physical, associating the foods they eat with how they look and how much energy they have. While accurate, it doesn’t paint the full picture of just how big and positive an impact healthy diets can have on overall health. In regard to healthy diets, it’s hard to dispute the effectiveness of the Mediterranean diet.

The Mediterranean diet focuses on plant-based foods and, as a result, includes lots of fruits, vegetables, legumes, nuts, and olive oil. The diet is so healthy that the World Health Organization even recognizes it as a healthy, sustainable dietary pattern.

Long touted for its ability to promote heart health and reduce risk for heart disease, which the WHO notes is the number one cause of death across the globe, the Mediterranean diet has also been found to protect

against cancer and type 2 diabetes.

Each of those benefits makes the Mediterranean diet worthy of consideration at the very least, but the benefits of this approach to eating don’t stop there. In fact, people unfamiliar with the Mediterranean diet, or even those who subscribe to it, may not realize that the diet can have a positive effect on mental wellness.

A recent study published in the scientific journal Aging Research Reviews found that strong adherence to the Mediterranean diet was associated with a 40 percent reduced risk for cognitive impairment. Another study from researchers in Spain found that older adults who supplemented their Mediterranean diets with extra olive oil or nuts had superior cognitive function, including better memory and thinking skills, than those who ate low-fat diets. Reasoning, attention and language were better among the former group as well.

In addition to improving cognitive

function, the Mediterranean diet also may improve mental wellness by reducing adherents’ risk of developing depression. A recent study published in the Journal of Nutrition, Health and Aging found that people who followed the Mediterranean diet most closely

were nearly 99 percent less likely to develop depression that those who followed the diet the least closely.

While diet is often thought of in physical terms, the Mediterranean diet can benefit mental wellness while also helping people maintain healthy weights.

Preventative care also involves safeguarding mental health

P

reventive care is often looked at through the needs people need to do to protect their physical well-being. For example, a healthy diet and routine exercise, while beneficial to mental health, are often viewed as lifestyle choices that can make people feel better physically, but taking steps to protect one’s mental health also is vital to a long, productive life.

The U.S. Department of Health and Human Services notes that positive mental health and mental wellness can have a profoundly positive impact on a person’s life. Positive mental health can help people realize their full potential, cope with the stresses of life and make meaningful contributions to their communities.

What can I do to protect my mental health?

Learning to recognize the early warning signs of mental health problems can help prevent such problems from escalating and compel people to seek help. The DHHS advises anyone feeling these signs or recognizing these signs in others to seek help for themselves or their loved ones: • Eating or sleeping too much or too little • Pulling away from people and usual activities www.theneighbornewspapers.com/supplements

• Having low or no energy • Feeling numb or as if nothing matters • Unexplained aches and pains • Feeling helpless or hopeless • Smoking, drinking, or using drugs more than usual • Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared • Yelling or fighting with family and friends • Severe mood swings that cause problems in relationships • Persistent thoughts and memories you can’t get out of your head • Hearing voices or believing things that are not true • Thinking of harming yourself or others • An inability to perform daily tasks, such as taking care of your children or getting to work or school Taking steps to protect one’s mental wellness is a vital component of preventive care. More information about mental health is available at www.mentalhealth.gov.

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The benefits of working with personal trainers

G

oals can be a motivating force that help people realize their full potential. When it comes to personal fitness, goals are often an essential component of getting healthy.

Achieving fitness-related goals is not always so easy. A 2018 survey from Cision and Varo Money found that 45 percent of respondents resolved to lose weight or get in shape in 2018. Many of those people made those efforts part of their New Year’s resolutions, which various studies have found have a high failure rate. In fact, one 2015 report from U.S. News indicated that 80 percent of New Year’s resolutions don’t survive to see the second week of February.

Fortunately, there are ways to clear the hurdles required to make significant lifestyle changes, particularly those associated with physical fitness. Whether they’re looking to lose weight, improve their overall health and/or simply hoping to look better in the mirror, many people find working with personal trainers is a good way to get on track and stay on track. People on the fence about hiring personal trainers can consider these benefits to working with these highly trained fitness professionals.

• Knowledge: Gyms often require their personal trainers to earn their personal training certifications, and many universities now even partner with specific certification programs so people who want to become personal trainers can earn both their degrees and their certifications.

Knowledgeable, certified personal trainers can help their clients tailor their workouts around clients’ individual goals. After meeting with a client and learning about the client’s goals, trainers can design workout

MARCH 2020

HEALTH & WELLNESS

regimens specific to the individual.

That personalization is not possible for people who design their workout regimens around generalized advice they find online or elsewhere.

• Motivation: Personal trainers also can provide the motivation their clients need to keep going. That’s valuable for anyone, but especially for people new to exercise of those who haven’t been physically active for some time. Trainers can motivate clients to finish sets when weightlifting, but also track clients’ progress between workouts.

When delivered by a trained fitness professional, such progress reports can motivate people to keep working, especially during those times when they might be questioning their commitments to exercising.

• Variety: Many people quit working out due to something often referred to as “exercise boredom.” That’s the boredom that can set it when people perform the same exercise routine for weeks, months or even years at a time. Personal trainers can use their experience to create exercise regimens that change often enough to prevent exercise boredom from settling in.

• Avoid injury: Perhaps the biggest benefit to working with a personal trainer is that doing so can reduce risk for injury. Personal trainers know the appropriate ways to use exercise machines and watch their clients closely to ensure their form is always correct during a workout. Poor form or misuse of machines can lead to injuries that can quickly derail fitness goals.

Personal trainers can be invaluable assets for people looking to get or stay healthy.

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Did you know?

S

ugar is a naturally occurring component in many healthy foods, including fruit. But people looking to eat healthy should be wary of foods that contain added sugars, which can pose a significant threat to long-term health. According to the Harvard Medical School, added sugars are not currently listed on Nutrition Facts labels (though the Mayo Clinic expects that to change in the future). That can make it hard to spot foods that contain substantial amounts of added sugars. However, the HMS recommends looking at the ingredients listings on food labels and keeping an eye out for words ending in “ose.”

The Mayo Clinic notes that fructose, dextrose, glucose, and maltose are the chemical names for various types of sugar. These ingredients can serve as a red flag that a product contains added sugars that can be detrimental to your overall health. In addition to words ending in “ose,” shoppers can scan ingredients listings for other common types of added sugars, including cane juice, cane syrup, corn sweeteners, high-fructose corn syrup, fruit juice concentrate and nectars, honey, malt or maple syrup, and molasses.

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o you relish the idea of an afternoon nap? If so, you're in good company. According to the National Sleep Foundation, John F. Kennedy, Winston Churchill, Napoleon, and Albert Einstein each fancied afternoon naps. Youngsters nap, and so do many seniors. But by and large, humans are part of the minority of mammals that do not sleep for short periods of time throughout the day, instead dividing their days between sleep and wakefulness. However, there are some benefits to catching a midday snooze.

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What is mindful snacking?

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any people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who subscribe to mindful snacking would suggest they are.

According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences.

The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder, or BED, are clinically obese.

Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. One of the questions people may have about mindful eating, and mindful snacking in particular, is how they can slow down and tune into the sensations of eating when they snack. Working professionals tend to snack at the office, where it’s not always so easy to slow down and tune in to the foods we eat. In addition, availability may dictate what people eat while away from home, which can lead to people eating unhealthy foods because that’s all that is available.

While there’s no denying mindful snacking can be difficult, the IFICF

MARCH 2020

HEALTH & WELLNESS

The relationship between eating and exercise

offers these tips to help people slow down and tune in during snack time.

Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four, you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating.

Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone, so you don’t accidentally overeat.

Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating.

Let your senses savor your snacks. Using all of your senses when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize. A more mindful approach to snacking can help people better appreciate their food and may help them avoid overeating. Learn more about mindful eating at www. foodinsight.org.

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D

iet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout, but what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out.

The ACSM recommends drinking between two and three cups of water two to three hours before exercising.

Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted

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based on variables such as the weather and individuals’ body sizes).

After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, wholewheat toast or low-fat or fat-free yogurt, two hours before exercising.

Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.

For More Information, Call 631.226.2636

2020 MARCH

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HEALTH & WELLNESS

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MARCH 2020

HEALTH & WELLNESS

How to approach nutrition when feeding children away from home

C

hildren can be picky eaters. Parents know that getting kids to eat anything, much less healthy foods, can sometimes make the dinner table feel more like a battlefield than a place to break bread. That’s especially so when the dinner table is in a restaurant, where savvy youngsters might know less nutritious dishes like macaroni and cheese or fried chicken fingers are on the menu. The benefits of a healthy, balanced diet are so numerous for youngsters that it’s worth doing whatever it takes to get kids to embrace nutrient-rich foods, both at home and when dining out.

The American Academy of Family Physicians notes that a healthy diet can stabilize children’s energy levels, help them maintain healthy weights and potentially prevent mental health conditions, including anxiety and attention deficit hyperactivity disorder, or ADHD. Recognizing the importance of a healthy diet and getting kids to embrace one are two different things, especially when kids are dining out and being tempted by unhealthy alternatives.

In recognition of that, the American Academy of Pediatrics recommends the following strategies to parents who want their kids to eat healthy when they’re away from home.

Make meals all-inclusive. When preparing school lunches or taking youngsters out for a night on the town, make sure to offer a mix of foods from the five food groups. The AAP recommends parents offer vegetables, fruit, grains, low-fat dairy, and/or quality protein sources, which can include meat, fish, nuts, seeds, and eggs. Offering each of these foods at every meal may not be feasible, but kids should eat foods selected from the major food groups at every meal.

Avoid highly processed foods. The National Institutes of Health notes that studies have suggested there’s a link between highly processed foods and health problems. Such foods, which typically contain ingredients such as hydrogenated oils, high-fructose corn syrup and flavoring agents, are typically high in calories, salt, sugar, and fat. While highly processed foods tend to be easier to make and readily available at restaurants, serving them to youngsters can start kids down the road to poor dietary habits, potentially increasing their risk for obesity and diseases like heart disease and diabetes. When packing snacks for school lunches or taking kids out to restaurants, be sure to include or bring along healthy whole foods, such as fruits

and vegetables. This can ensure kids get some healthy fare during mealtime.

Enhance foods if necessary. While high amounts of sugar, salt and fat can jeopardize the health of adults and youngsters alike, the AAP notes that small amounts of these substances can be used to enhance kids’ enjoyment of healthy foods and increase the likelihood that they will eat them.

Parents may not have much control over what their children eat while away from home, but a handful of strategies can increase the likelihood that kids enjoy healthy fare when eating at school or at restaurants.

Did you know?

A

ntibiotics are not effective in preventing or treating the flu. Antibiotics are used when bacteria is the cause of illnesses and help kill bacteria or stop them from reproducing, indicates Medline Plus. Influenza is a viral infection, meaning antibiotics will be useless against it. The only times when antibiotics may be prescribed during a flu illness is if flu symptoms have contributed to secondary or tertiary illnesses, such as strep throat or ear infections. Requesting antibiotics without the presence of a bacterial infection will not help a person feel better faster, and taking antibiotics unnecessarily could compound the growing problem of antibiotic-resistant strains of bacteria.

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HEALTH & WELLNESS

Nonna Bella’s PIZZA CAFE

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- All Paninis - $9.95 All paninis come with fries and a drink.

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Nonna’s Pizza GLUTEN FREE PIE 12” ................................$10.00 CAULIFLOWER CRUST PIZZA 10” ...........$10.00 TOPPING: 1/2 TOPPING $2.75 • 1 TOPPING $3.70 • Mushrooms • Onions • Garlic • Peppers • Black Olives • Jalapeno Peppers

GOURMET TOPPINGS: 1/2 TOPPING $3.50 • 1 TOPPING $4.50

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TOSSED GARDEN SALAD .. Small $5.52 Large $7.36 GREEK SALAD BOWL .............................. $7.36 CHICKEN CAESAR BOWL....................... $8.29 GREEK SALAD............................................ $8.95 CAESAR SALAD.......................................... $8.95 GORGONZOLA SALAD............................. $9.95 NONNA’S SALAD ........................................ $9.95 MESCULIN SALAD .................................... $9.00 SHRIMP (+5.95) • CHICKEN (+3.50) • CHOPPED (+1.95) CHOICE OF DRESSING: House Italian, Creamy Italian, Ranch, Blue Cheese, Balsamic Vinaigrette, Caesar, Raspberry Vinaigrette

Wraps $8.95

All Wraps Served with French Fries, Choose Regular or Whole Wheat Wrap

GRILLED CHICKEN CAESAR WRAP GRILLED CHICKEN GREEK WRAP NONNA’S WRAP GRILLED VEGGIE WRAP

Nonna’a Pasta Any pasta dish can be replaced with Whole Wheat Pasta ($1) or Gluten Free Pasta ($2).

Add Grilled Chicken ($3.50). Add Shrimp ($5.95)

PENNE GARLIC & OIL.............................. $8.95 PASTA PRIMAVERA ................................. $13.00 LINGUINE WITH FRESH CLAM SAUCE ... $15.00 PASTA PUTTANESCA............................... $15.00 RIGATONI CATANIA ............................... $15.00 PENNE WITH GRILLED CHICKEN & BROCCOLI ... $15.00

Side Dishes

BROCCOLI or SPINACH ...........................$5.00 SIDE OF SHRIMP (5) ..................................$5.95 SIDE OF VEGETABLES .............................$5.95 SAUSAGE (3) or MEATBALLS (4) ............$5.95 GRILLED CHICKEN ..................................$6.50 BROCCOLI RABE.......................................$7.36

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2020 MARCH

Entrees

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- Chicken -

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KEEP YOUR PET SMILING: THE IMPORTANCE OF DENTAL HEALTH Have you given any thought to your pet’s dental health? Studies reveal that about two-thirds of pet owners do not provide the dental care recommended by their veterinarians.

Some of the most common symptoms include yellow and brown build-up of tartar along the gum line; inflamed gums; and persistent bad breath.

Dental exams by a veterinarian are really key to maintaining the dental health of your pet. At the Marvin M. Fried Dental Suite at North Shore Animal League America’s Pet Health Center, our medical team provides advanced dental procedures for your dogs, cats, puppies and kittens, offering affordable services including teeth cleaning and polishing, extractions and oral surgery.

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“Just like with people, dental disease can lead to all sorts of major health issues for animals,” says Dr. Mark Verdino, senior vice president and chief of veterinary services at North Shore Animal League America. “Gum inflammation and tooth loss can be very painful to your animals and costly to treat, but they also can lead to more serious conditions, including damage to the heart, lungs and kidneys.”

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MARCH 2020

Advantages to physical therapy to relieve pain

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and physical therapist. Therapists are experts in improving mobility and motion and have studied extensively to that end. Because weakness or stiffness may be contributing to pain, therapists try to address the source of the pain and relieve the pain itself.

hronic pain affects people all around the world, greatly impacting sufferers’ quality of life. According to the American Academy of Pain Medicine, recent reports have indicated more than 1.5 billion people worldwide experience chronic pain. Common complaints include lower back pain, headache, neck pain, or neurogenic pain, which is pain resulting from damage to peripheral nerves.

Pain can impact people in many ways, as some people can tolerate discomfort better than others.

Chronic pain may result in missed time at work, depression, anger, and an inability to live a full life. According to a recent Institute of Medicine Report: Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, pain is a significant public health problem that costs society at least $560 to $635 billion annually.

To cope with pain, many people rely on overthe-counter and prescription medications.

This reliance on drugs has helped to fuel pain medication addictions that can lead to other drug abuse. The National Institute on Drug Abuse says research now suggests that abuse of opioid pain medications may actually open the door to heroin use. Some individuals report switching to heroin because it is cheaper and easier to obtain than prescription opioids. A safer and sometimes more effective method of pain relief than opioids, physical therapy can help a person get back on

track and feel much better in the process.

The American Physical Therapy Association says while surgery and prescription drugs can be the best course of treatment for certain diagnoses, there is increasing evidence that conservative treatments like physical therapy can be equally effective and cheaper treatment plans for many conditions. Physical therapy can be as effective as surgery for meniscal tears and knee osteoarthritis, rotator cuff tears and spinal stenosis, among other conditions.

When a patient is prescribed physical therapy, a therapist will develop a treatment plan that addresses the specific needs of the patient. This is essentially a collaboration between patient

Physical therapy may include exercises that stretch the body and improve flexibility.

Strengthening exercises will help work on core muscles as well as other parts of the body to prevent injury down the road. Therapy may target specific areas of pain. Because of their expertise, therapists may be able to assess posture, gait and other attributes that may be contributing to injury and make suggestions to reduce recurrence.

In addition to the therapies mentioned, a combination of massage and other work may be included in a physical therapy plan. This may include TENS and ultrasound. According to WebMD, Transcutaneous Electrical Nerve Stimulation, or TENS, uses a device to send a lowvoltage electric current to the skin over the area where you have pain. Ultrasound sends sound waves to the places you have pain. Both of these options may help to block pain messages to the brain and offer relief.

Chronic pain can be debilitating. However, physical therapy is often an effective way to combat chronic pain and help individuals find relief and return to living full lives.

How to bake healthier treats

B

aking can be a relaxing and rewarding pastime that parents can share with their children. Baking promotes a variety of skills, including the ability to follow instructions and make measurements. Baking also employs mathematics, making baking a rather delicious science experiment. Perhaps one of the few pitfalls of baking is indulging in too many sweet treats when taste testing and then enjoying the fruits of your labors.

Bakers concerned about their health can substitute healthy ingredients when recipes call for foods bakers would prefer to avoid. The following ingredients can make healthy additions to bakedgood recipes without sacrificing flavor.

• Whole wheat flour: Flour is at the heart of many baking recipes, including those for cakes, cookies and pies. Refined white flour may not be the healthiest ingredient, so try whole wheat flour, which is full of nutrients and an extra dose of fiber.

Fiber can help lower the risk for heart disease and diabetes. Try slightly less than one cup of whole wheat flour for regular flour as a swap if a recipe calls for one cup of flour.

• Fruit puree: When a recipe calls for oil, margarine, butter or shortening, consider replacing such ingredients with fruit purees, which often add moisture and texture just as well but without the www.theneighbornewspapers.com/supplements

same amount of calories. Applesauce and prunes can be helpful in chocolate dishes.

Pumpkin or sweet potato are other purees that can add a nutritional boost as well.

• Greek yogurt: Greek yogurt is a powerhouse of protein and flavor with relatively few calories per serving. It can make a super substitution in recipes for things like sour cream, buttermilk or even cream cheese.

• Applesauce: Believe it or not, unsweetened applesauce also can replace some or all of the sugar in a recipe. When doing a 1:1 ratio swap, reduce the amount of liquid in the recipe by 1⁄4 cup.

• Marshmallow or meringue: Ever check the nutritional information for many store-bought cake frostings? They pack a considerable amount of calories, sugar and fat. Some also are made with hydrogenated oils. Consider using a marshmallow fluff or homemade meringue to top cupcakes or decorate cookies.

• Stevia: Stevia is an herbal plant that grows primarily in South America. Stevia has a long history as a sweetener in that area, and now has become a popular sugar substitute elsewhere. Stevia is an all-natural, no-calorie, no-carbohydrate sweetener. The FDA approved only the purified form of stevia, called stevioside.

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Remember to check each brand’s sugar-tostevia ratio to make sure you get the right measurements for your recipe.

• Egg whites: Replace a whole egg in a recipe with two egg whites or 1⁄4 cup of egg substitute.

• Chocolate nibs: Nibs are processed morsels that do not have the same amount of added sugar as many chocolate chips. Dark chocolate nibs can provide a healthy dose of antioxidants as well.

• Evaporated skim milk: Try evaporated skim milk in place of heavy cream to make whipped cream for a low-fat option.

Baking brings family together, and the treats prepare can make an enjoyable finale to a great meal. With healthy substitutions, any recipe can be altered for the better.

For More Information, Call 631.226.2636

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19

HEALTH & WELLNESS

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HEALTH & WELLNESS

This low-calorie

chicken dish is full of flavor

C

ooks may be surprised to discover how much flavor is nestled within this 300-calorie “Spinach-Walnut Stuffed Chicken” dish from “Taste of Home: Healthy Cooking Cookbook” (RDA Enthusiast Brands) by the Taste of Home Editors. The cheese and chicken produce stick-to-your ribs satiety, and the toasted walnuts add a delicious crunch.

SPINACH-WALNUT STUFFED CHICKEN

Serves 4 1⁄2

cup finely chopped onion

1⁄4

cup finely chopped celery

1⁄2 2

21⁄2

cup finely chopped fresh mushrooms garlic cloves, minced teaspoons olive oil

1 10-ounce package frozen chopped spinach, thawed and squeezed dry 1⁄4

cup crumbled Gorgonzola cheese

1⁄4

teaspoon salt

1

egg white

4 boneless skinless chicken breast halves, 6 ounces each 1⁄4 1⁄4

teaspoon pepper cup ground walnuts

DIRECTIONS In a small skillet, saute the onion, mushrooms, celery and garlic in oil until tender. Stir in spinach and cheese; remove from the heat.

Cut a lengthwise slit through the thickest part of each chicken breast; fill with spinach mixture. Sprinkle with salt and pepper. Place egg white and walnuts in separate shallow bowls. Dip one side of chicken in egg white, then in walnuts.

Place in an 11-inch x 7-inch baking dish coated with cooking spray. Bake, uncovered, at 350 F for 25 to 30 minutes, or until chicken juices run clear.

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As beneficial as exercise can be, many people simply don’t make physical activity part of their regular routines. Recent studies and reports from the United States’ National Center for Health Statistics and Statistics Canada, conducted separately from each other, found that roughly 80 percent of adults in both the U.S. and Canada are not meeting the minimum physical activity requirements recommended by their respective governments. While a host of factors can influence a person’s decisions on physical activity, where to exercise is one factor that could go a long way toward determining just how much adults exercise.

Basements, attics, spare bedrooms, or two-car garages may seem like the perfect places to create home gyms.

However, the benefits of working out at a gym may outweigh the convenience of working out at home.

Workout partners and/or other gym members may improve your chances of losing weight. People who exercise at home tend to work out alone. In so doing, they may be removing a potentially strong motivator that could keep them exercising. A 2016 study published in the research journal Obesity found that increasing contacts and interactions with thinner individuals, and declining contacts and interactions with heavier individuals,

were linked to actual weight loss. In other words, working out with a fit friend or simply interacting with fellow gym members who maintain healthy weights can benefit people who are trying to lose weight through exercise.

Gym memberships have a way of paying for themselves. The cost of a gym membership is one factor many people cite as a reason for not exercising more. However, many health insurance plans now offer sweat equity rebates that reward policy holders for working out. Such rebates can greatly reduce the cost of a gym membership, if not remove it entirely. For example, a sweat equity program that offers a $200 rebate every six months for policy holders who exercise 50 times during that period can make a $30 monthly gym membership free. In that example, gym members would pay $180 for six months but get all of that money back if they work out 50 times in a six-month period.

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Gyms can make it easier to diversify your workouts. Exercise boredom is something even the most ardent fitness enthusiast can relate to. Exercise boredom refers to the disinterest that can develop over time as people do the same workouts for weeks, months or years at a time. A home gym may not be spacious enough to include too many machines, whereas gyms typically include enough machines and classes to allow people to diversify their workouts as often as they’d like.

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Why you might be better off exercising at a gym than at home outine exercise benefits minds and bodies in various ways.

Studies have shown that physical activity can improve mood and lower people’s risk for various diseases, including heart disease and diabetes.

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HEALTH & WELLNESS

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HEALTH & WELLNESS

How to navigate popular spa treatments

T

he desire for healthy, cleanlooking skin drives the multibillion dollar cosmetics and skincare industry. According to data from the Semi-Annual Consumer Insight Snapshot from DermStore, a leading skin care e-commerce website, 67 percent of consumers surveyed are very or extremely interested in trying products for their skin concerns.

The top five skin concerns across the United States include aging, uneven skin tone, sensitive skin, dark circles, and sun damage. To address concerns about their skin, consumers are increasingly turning to in-spa services, such as facials, peels and fillers. Navigating spa jargon can be tricky. Here are some popular services and what they entail.

Traditional facial A traditional facial typically begins with a cleansing of the face using steam to open up pores. This lets impurities clear out. Depending on an individual’s skin type or concerns, a mild scrub may be used to exfoliate dead skin cells, dirt and oils. A hydrating mask or lotion will be applied to soothe skin after treatment.

Chemical or fruit acid peel Chemical and fruit acid peels rely on various acids to exfoliate and peel off the outer layer of skin. The skin beneath is usually more smooth and less wrinkled. Some deep peels target the middle layer of skin to remove damaged skin cells. The American Society for Dermatologic Surgery says that peels can be used to treat anything from acne to aging skin to scars. Alpha-hydroxy acid and lactic acid may be used in mild peels. Trichloroacetic acid, or phenol, is used for more potent chemical peels. Peels are best left to an aesthetician or dermatologist.

Facial masks Masks may contain many different ingredients designed to treat various skin problems. A paraffin mask, for example, involves the process of applying molten warm wax over a thin mask. The wax will open pores and moisturize the skin.

Masks are applied, and then there is a waiting period, during which the mask dries or penetrates. Then the treatment will be removed.

Microdermabrasion In microdermabrasion, layers of dead skin are buffed. This dead skin may have accumulated due to age and sun exposure. Many spas employ a device that scours the skin using micronized aluminum oxide crystals. Similar at-home products use motorized spinning brushes that employ bristles to slough off skin cells.

Lymphatic massage Many facial treatments also include some massage. With lymphatic massage, particular pressure points are targeted to release strain from tension headaches and may even reduce skin puffiness. Massaging the skin can promote blood flow and lead to a rosier, more youthful glow.

Cosmetic fillers Injectable dermal fillers can soften facial creases, remove wrinkles and improve the appearance of scars, says the American Society of Plastic Surgeons. These procedures are best left to professionals.

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HEALTH & WELLNESS

Call today to connect with a

SENIOR LIVING ADVISOR INDEPENDENT LIVING • ASSISTED LIVING • MEMORY CARE UNDERSTAND YOUR OPTIONS — Learn the different types of senior care available LOCAL KNOWLEDGE — Our Advisors have the local knowledge to help you hand pick communities in your area SIMPLIFY — Your dedicated Advisor will simplify your search and help schedule tours

There’s no cost to you!

(877) 257-3276 ! We’re paid by our partner communities

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A Place for Mom has helped over a million families find senior living solutions that meet their unique needs. Our Advisors are trusted, local experts who can help you understand your options.

Joan Lunden, journalist, best-selling author, former host of Good Morning America and senior living advocate. www.theneighbornewspapers.com/supplements

EDITION THIRTEEN

For More Information, Call 631.226.2636

HEALTH & WELLNESS

MARCH 2020

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www.theneighbornewspapers.com/supplements

EDITION THIRTEEN

For More Information, Call 631.226.2636

2020 MARCH

25

HEALTH & WELLNESS

HEALTH BENEFITS OF MUSIC...

Improves Mood • Eases Pain Improves Memory Improves Cognition • Lessens Anxiety Reduces Stress

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Why Not Learn An Instrument?

Call Us Today! 917-387-4516 www.DianasMusicLessons.com

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EDITION THIRTEEN

For More Information, Call 631.226.2636

26

MARCH 2020

HEALTH & WELLNESS

DEER PARK AUTO REPAIRS 1470 DEER PARK AVE. NORTH BABYLON

Honesty Is Our #1 Policy

631-595-1900

CORNER OF PRAIRIE DRIVE

MONDAY - FRIDAY 8AM-6PM • SATURDAY 8AM-4PM • NO APPOINTMENT NECESSARY

MEMBER OF

NYS INSPECTIONS

WE ARE OPEN!

While Gas Station Is Under Renovation

Make Sure Your Car Is Healthy...

Get An Oil Change Today!

59

+TAX

Up To 5 Qts. Some Filters Extra.

Cannot Be Combined With Any Other Offer.

PRE-PURCHASE INSPECTION $ 99

39

+TAX

LET US INSPECT THE VEHICLE BEFORE YOU BUY IT Cannot Be Combined With Any Other Offer.

REGULAR OIL BRAKES & ROTORS FRONT OR REAR CHANGE INSTALLED BRAKE PADS 99 $ 99 $ 99 $

• New Engine OIl & Filter • 16-Point Vehicle Check Up • Up To 5 Qts Of Oil. • Most American Cars • SUV’s & Foreign Cars Extra • Cartridge Filters Extra

21

STARTING AT

+TAX

Cannot Be Combined With Any Other Offer.

FRONT DRIVE AXLES

99

+TAX

Per Axle

Cannot Be Combined With Any Other Offer.

Free Hose Check, Belts & Heating System.

DexCool Extra

99

+TAX

Installed

Cannot Be Combined With Any Other Offer.

Cannot Be Combined With Any Other Offer.

10 OFF

CHECK ENGINE $ LIGHT ON? ANY SERVICE OVER $100 Cannot Be Combined With Any Other Offer.

FREE 99

49

$

STARTING AT

No Gimmicks

ANTI-FREEZE SPECIAL Drain & Fill (Up To 2 Gals.)

+TAX

149 FREE SCAN

$

• Inspect Front End • Inspect Suspension • Grease All Points (If Necessary) • Most American Cars • SUV’s & Foreign Cars Extra • Full SIzed Vans Extra

219

+TAX

Cannot Be Combined With Any Other Offer.

REGULAR OIL CHANGE

WITH ANY REPAIRS TOTALING $300 OR MORE (Excluding Tire Purchase) Cannot Be Combined With Any Other Offer.

Cannot Be Combined With Any Other Offer.

WE WILL PICK UP & DROP OFF LOCALLY. HOME, WORK OR TRAIN. FACTORY TRAINED TECHNICIANS www.theneighbornewspapers.com/supplements

EDITION THIRTEEN

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SYNTHETIC OIL CHANGE $ 95

For More Information, Call 631.226.2636

2020 MARCH

27

HEALTH & WELLNESS

Catering Special

CHOOSE ANY FULL TRAY

With any catering order of $200 or more.

Tossed Garden Salad

$7.99

Caesar Salad

$8.99

Served with our house dressing.

Romaine lettuce served with our own Caesar dressing, croutons and freshly shaved Parmigiano.

Add Grilled Chicken

$4.50

Add Grilled Shrimp

$6.95

Gorgonzola Salad

$9.95

Fresh Mesclun greens, Gorgonzola cheese, Roma tomatoes, toasted walnuts in a balsamic vinaigrette.

Cold Italian Antipasto Salad

$11.50

Provolone, salami, prosciutto, roasted red peppers, fresh mozzarella, Roma tomatoes, olives & pepperoncini over a bed of romaine lettuce.

Pasta Specials

Penne with Sautéed Broccoli & Spinach

Broccoli, spinach and diced plum tomato sautéed in garlic & oil

Penne with Grilled Chicken Penne pasta, fresh grilled chicken and mushrooms in a light pink sauce

$14.50 $17.25

Specialty Pizzas

Vegetarian Delight Pizza Grilled Chicken Caesar Salad Gorgonzola Salad

$19.95 $25.95 $25.95

Gluten Free Cheese Pizza $12.99 Our premium 12” gluten free pizza is a delicious alternative to our traditional pizza

Toppings

Add Any Topping $3.95 Additional Topping $1.99 Fried Chicken, Grilled Chicken $6.95 Add Sesame Seeds To Crust $0.50

Sautéed Spinach Sautéed Broccoli Grilled Chicken Broccoli Rabe

Served With House Salad Steamed Mussels

$18.95

Shrimp Scampi

$21.50

Shrimp Francese

$21.95

Shrimp Marinara or Fra Diavolo

$22.25

Frutti di Mare

$25.95

Fresh steamed mussels in a white or red sauce Fresh jumbo shrimp sautéed with olive oil, garlic, white wine, lemon and a touch of butter Fresh jumbo shrimp sautéed in lemon, white wine and a touch of butter

Mushrooms • Peppers • Garlic Onions Black Olives • Hot Cherry Peppers Roasted Peppers • Spinach • Eggplant Fresh Sliced Roma Tomatoes • Broccoli

Sides

Entrées

Fresh shrimp sautéed with olive oil, garlic and white wine.

Served in a Fra Diavolo or fresh plum tomato sauce.

Fresh jumbo shrimp, calamari, clams and mussels sautéed in a light marinara or white wine sauce.

$6.99 $6.99 $7.50 $8.50

Open 7 Days

FREE DELIVERY

Hours: 10am - 10pm

30 Deer Shore Square North Babylon • 631-254-9700

737 W. Jericho Tpke.

Huntington 631-423-2999

586 Veterans Memorial Hwy. Hauppauge • 631-360-4343

(Corner of Bay Shore Rd. & Deer Park Ave)

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EDITION THIRTEEN

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Salads

For More Information, Call 631.226.2636

Health & Wellness SUPPLEMENT

Don't Miss Our Dining & Entertainment Supplement Coming In May

Deer Park

Physical Therapy & Rehabilitation

Over 20 Years of Experience

in personalized and individualized care for every stage of life, from children to seniors as well as all sports-related rehabilitation.

deerparkptli.com

505 Grand Blvd., Suite 4 • Deer Park (631) 940.9800 Most Insurances Accepted (Please Call to Inquire)

At Deer Park Physical Therapy & Rehabilitation,

our dedicated therapists will work with you and your referring physician to create an individualized treatment plan for a healthier and more active life.

Sports & Athletic

Physical Therapy & Rehabilitation Highly experienced with treating athletes and work closely with surgeons.

Utilization of up-to-date practices and techniques.

Senior Citizen

Physical Therapy & Rehabilitation Specialized pain relief & recovery from injury or illness, or for those experiencing chronic pain.

Children & Adult

Physical Therapy & Rehabilitation Your family’s personal care is our utmost priority: we specialize in therapy for every stage of life while providing a comforting, family feel.

Every Patient. Every Visit.

Rehab Specialists Superior Personal Care Committed Team Hands-On Approach State-of-the-Art Equipment Highly Skilled Personal Therapists Expert Treatment of Various Conditions

(Orthopedic, Back/Neck Pain, Neurologic, Post-Concussion, Personal/Athletic Training, Balance/Fall Prevention and more)

Exceed Clients Expectations

505 Grand Blvd., Suite 4 • Deer Park (631) 940.9800 deerparkptli.com

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strength, balance & coordination to ease everyday tasks & activities.