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THE NEW YEAR

A Special Advertising Section January 26, 2017

Create (and keep) those New Year’s resolutions in 2017 Taking a good, hard look at daily behavior is the key to setting realistic self-improvement goals

he early Babylonians believed that what people did on the first day of the year affected what they did for the rest of that year. Many of us see the New Year as a perfect opportunity to start over or to change bad habits. According to several surveys, the most popular resolutions people make are related to health and fitness (eating better, losing weight, and exercising), reducing consumption of alcohol, caffeine, quitting smoking, and becoming more financially responsible by promising to spend less and save more. Unfortunately, over 70 percent of resolutions are broken by the end of January, and this can leave a person feeling discouraged. You might even consider New Year’s resolutions like romantic relationships: They’re easier to start than maintain. One in four people who makes a New Year’s resolution will drop out within the first seven days, statistics show. Focus on one step at a time. Sooner or later you’re bound to get distracted, feel worn out, or hit a plateau with your progress — all reasons why many people start to feel discouraged and give up on those resolutions. Don’t let that happen to you. Instead of getting overwhelmed by what’s still ahead, keep it simple. Take a moment to ask yourself, what’s one thing I can do or change right now to help myself succeed? Then go ahead and make that one small change.

About half jump ship within six months. Resolutions are complicated, and being able to achieve them usually requires taking a hard look at our thoughts and behaviors. Setting goals keeps us on track, but stamping out old habits is difficult, and may even require the help of a professional for some. But there’s hope. Striving for self-improvement and setting goals for ourselves gives us a sense of purpose and hope for the future. Be sure to make your goals a priority, be specific, and work at them daily. Your goal should be specific and measurable. Make your goal concrete, and if necessary, break it down into smaller steps. Setting vague goals such as “I want to lose weight” can be ineffective. Instead, ensure your resolution is quantifiable. If your goal is to shed some pounds, identify the number you’d like to lose within a specified period of time.

EaT righT for a nEw you in ThE nEw yEar Stock your pantry with healthy staples See Inside

If your aim is to exercise more in 2017, set a specific objective for the number of hours you’ll work out each week. Or, if your resolution is to consume fewer carbohydrates, resolve to eat carbohydrates only at one meal per day rather than resolving to eliminate carbohydrates entirely. Once you are successful, begin to decrease your consumption further. Moderation. Don’t set unrealistic resolutions that will be impossible to keep. If you resolve to eat healthier by cutting down on desserts, switch to an alternative you enjoy rather than forcing yourself to eat a vegetable you’ve hated since childhood. For example, swap ice cream for Greek yogurt or fruit rather than raw cauliflower sprouts (unless you enjoy them, of course). Be nice to yourself. Changing habits isn’t easy, so you’re likely to struggle at some point in your journey. Take it easy.. Continued on page 3

go for iT improve your overall endurance See Inside

BALDWIN HERALD — January 26, 2017

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January 26, 2017 — BALDWIN HERALD

Eat right for a new you in the New Year

BALDWIN HERALD — January 26, 2017

Stock your pantry with these healthy staples

When hunger pangs arrive and are often the basis for meals. you head to the kitchen to preThey can be kept and enjoyed in pare a meal or a snack, it helps to moderation. Rich cuts of pork have healthy foods on hand so and beef may be flavorful but are that you can fill up without filling high in saturated fats. out your clothes. Lemons or lemon juice: Sugary or fattening foods may Rather than seasoning foods be popular snacks, but consuming with salt and butter, lemon juice too many of these items can cause is a tasty flavoring that lends health implications, including itself well to many types of foods. weight gain, that could last for Lemons and limes contain limoyears. Although health experts nene, furocoumarins and vitamin tout certain “super foods” that are C, all of which help reduce your essential for the body, there are risk of cancer. run-of-the-mill foods that are far Cranberry juice: In addition less glamorous but pack their own to being an antioxidant, 100 perIt’s easier to eat well and nutritiously. There are many healthy healthy punch and are much more cent cranberry juice helps fight and versatile foods that can be stored in the pantry without readily available. bladder infections by preventing spoiling. When making your next shopharmful bacteria from growing. ping list, be sure to add these items. The juice can be consumed on its own or diluted to add a Rice: Starchy rice is a versatile food that can accompany splash of flavor to water. many meals. Whether served as a side dish or on its own or with Figs: Many people underestimate the nutritional value of some broth in a soup, rice can help satisfy hunger and keep the figs. Figs can be eaten fresh off of the tree. Think about adding stomach feeling full. Brown rice is a healthier option than pro- mashed figs to batters for healthier breads or even desserts. A cessed white rice. Rice is also gentle on the stomach for people good source of potassium and fiber, figs also contain vitamin who need to consume bland diets due to any gastrointestinal B6, which produces mood-boosting serotonin, lowering choailments. Another advantage to rice is that it stores well and will lesterol and preventing water retention. n not go bad, so you can stock up. Low-fat yogurt: Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream. Thicker varieties of yogurt can help you feel fuller, longer. Unsalted nuts: An excellent protein-rich snack, nuts can be Continued from page 1 the go-to food when you need a nutritional pick-me-up. Minor bumps are normal. The important part is jumping back Although they tend to be high in fat, much of the fat content is on the bandwagon and continuing momentum forward. unsaturated fat that is rich in omega acids necessary for cardioWrite your resolution down and put it somewhere where vascular and neurological health. Nuts can be sprinkled on you can see it on a daily basis. This will help you to stay focused. salads or served with cheeses to make meals more satisfying. Keep it manageable. Keep the scope of your New Year’s Canned or dried fruits: Fruits that are packed in natural resolution practical by working toward changing one or two fruit juices are just as healthy as fresh produce. However, they behaviors at a time. can be stored for longer periods of time without spoiling. Many Have coping strategies in place to deal with obstacles people do not consume the recommended servings of fruit, that may arise along the way. For example, if your goal is to and having canned or individually packaged fruit cups availdrink less alcohol you may consider skipping parties or events able makes it easy to include fruit in your diet. Fruits are full of that involve a lot of drinking or bring a sober friend along to required vitamins and are a natural fiber source to keep digesprovide you with support and to help keep you on track. tion in check. Dried fruits can be added to nuts to make a Stay focused on the benefits of the change you’re makhealthy trail mix. Raisins, for example, are a great source of iron, ing rather than what you’re giving up. Rally your mind which helps the blood transport oxygen. around how much better you’ve been feeling instead of Beans and legumes: These foods are high in protein as lamenting the loss of your daily chocolate-chip muffin. well as fiber, generally in a low-calorie package. Beans and Hold yourself accountable and lean on others. Use a legumes can replace meats as a protein source in many meals support network to help stay motivated. Discuss your resoluwhen the goal is to reduce caloric and fat intake. Beans can be tion (and the accompanying struggles) with friends and family used to thicken sauces or make foods more hearty, helping to members. Consider joining a group with common goals, stretch them further. whether a collection of friends teaming up to quit smoking or Veggies: Whether fresh or frozen, vegetables are a mustan exercise class at the gym. have staple. Vegetables are ripe with vitamins and minerals, Reward yourself at each and pack a lot of punch with very low calories and fat. People milestone. If you resolve to need not worry about filling up on vegetables, and they’re one spend less money; reward of the snacks that can be eaten in abundance without worry of yourself by getting a massage racking up a lot of calories. Aim to have half of your plate filled instead of going shopping. It with vegetables at every meal, which will keep you full. is important to be conscious Lean protein sources: Fish, poultry and lean cuts of meat of the rewards you chose. n

Taking a good, hard look at daily behavior

Publishers ClIffoRd RIChneR StuaRt RIChneR Executive Editor SCott BRInton

Section Editor KaRen Bloom

Vice President of Sales Rhonda glICKman

Editorial Designer Cover Design JeffRey a. negRIn

Vice President of Operations mIChael Bologna

Operations Manager RoBeRt KeRn Production Supervisor ByRon StewaRt Art Director CRaIg CaRdone

GOOD HEALTH is an advertising supplement to the Herald Community Newspapers. Copyright © 2017 Richner Communications, Inc. Published by Richner Communications, Inc. 2 Endo Blvd., Garden City, NY 11530 (516) 569-4000 • www.liherald.com

Eating healthy means finding a balance that includes the right fats and carbohydrates.

What’s on your plate? Include good fats and carbs in a healthy eating plan Come the end of the holiday season, many people resolve to rest, recharge and get back to healthy eating habits. Time magazine reports that losing weight and getting fit are the most popular New Year’s resolutions, but also the ones that people are most likely to abandon after a short time. That may be because New Year’s dieters are too often choosing diets that are impractical and not conducive to long-term success. Some may stop eating certain foods or ingredients entirely, while others look to diets that require a level of commitment beyond busy adults’ capabilities. Many fad diets target fat and carbohydrates, but dieters may not know that fat and carbs are necessary for a healthy metabolism. According to Dr. Walter Willett of the Harvard School of Public Health, low-fat diets don’t work for many people. In fact, dozens of studies have found that low-fat diets are no more healthy than moderate- or high-fat diets and may, in fact, be worse. Foods that are low in fat may be full of ingredients that can be detrimental when eaten in high amounts. Processed low-fat foods can be made to taste better with copious amounts of salt or sugar. Some low-fat foods are actually high in simple carbohydrates, which can cause spikes in blood sugar and increase bad fats called triglycerides in the blood. Simple carbohydrates are generally those that break down fast and do not provide much value beyond the initial energy burst. Although some simple carbs, such as fructose and lactose, can be beneficial and are generally found in healthy foods, it’s best to avoid simple carbs. Eating healthy doesn’t mean avoiding carbohydrates and fats altogether. The key is to find good fats and carbs that provide a host of benefits. Good fats, such as monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids, help to manage mood, maintain mental acuity, fight fatigue, and control weight. Good fats are largely found in olives, nuts, legumes, soy, and fatty fish. Keep total fat intake to 20 to 30 percent of your calories. Good carbs are complex carbohydrates. They’re starches that take a longer time to metabolize in your digestive system. Good carbs will raise blood sugar, but they will keep it at a stable level for an extended period of time. Complex carbs usually contain a lot of fiber, which can help keep a person feeling full for long periods of time. Plus, they help keep digestion moving smoothly to help you avoid constipation. Fibrous vegetables, fruits, whole grains, and beans are high in fiber and are good carbohydrate choices. Some foods contain both good carbs and good fats. n

HEALTH MEMOS

HEALTH MEMO

Hypnosis evolves with technology

CRPS/RSD: A disease with a mind of its own

ith 20 years behind her as a Clinical Hypnotherapist, Terry Biener, CCH, believes that the key to a successful result is knowing what to say, how to say it, and which techniques to apply once a person is hypnotized. This wisdom can only come from extensive training and experience. “Everyone processes information differently,” said Biener. “There are reasons why a habit or fear has formed, which should be examined before effective treatment can take place.” A thorough intake session is done first. The number of hypnosis sessions recommended varies. Hypnosis sessions are tailored to the person’s triggers and habits. Motivation and willingness to work with suggestions on a conscious level are important. Trust and rapport with the hypnotist is vital too. Biener has recently added Computerized Client-Based Weight Loss to her repertoire. A sophisticated computer program is used to pinpoint personality, mental processing, strengths and weaknesses. Combined with data gathered from the client, she custom designs hypnosis sessions to zero in on imprints that need to be changed. Weight loss workshops, which include group hypnosis, will be offered in the future. Biener’s true passion is helping people with fears and panic. Having experienced phobias and panic attacks herself, which were ultimately healed through hypnosis, her understanding and empathy is profound. By combining Neuro-linguistic Programming (NLP) techniques with hypnosis, she can eliminate or reduce unwanted and sometimes devastat-

RPS is an abbreviation All signs and symptoms for the disease known can change location, intensias Complex Regional ty, and duration in any given Pain Syndrome. RSD, another area of the body on any given term for this disease, is an day without warning or reaabbreviation for Reflex Sympason. As such, CRPS/RSD is thetic Dystrophy. This is a disoften referred to as “the disease of the sympathetic nerease with a mind of its own.” vous system, which is a comThe goal of treatment is to ponent of the central nervous eliminate, minimize and or system. control as many symptoms as possible and thus restore Usually some injury, whether minor or major, will Glenn L. Gittelson, D.D.S. quality of life. CRPS/RSD actually occurs in stimulate the sympathetic nerfour definable stages. These stages are a provous system. Normally, the sympathetic nergression of this disease and can overlap with vous system performs its respective functions the later stages showing more severe signs and then shuts down. In the case of CRPS/RSD, symptoms of body dysfunction. In the the sympathetic nervous system activates, advanced stages of CRPS/RSD, patients can does not shut down, stays on and remains become very sick with minimal and or no abilactive but in a dysfunctional manner. ity to fight disease or infection. CRPS/RSD can affect the body in multiple Any new noxious, pain, and or stress proways: very high level pain to any area of the ducing event that the CRPS/RSD patient is body; swelling and/or edema to any area of the exposed to can cause a flare up of any previous body; muscle spasms, tightness, twitching to sympathetic nervous system mediated sympAny joint or limb; numbness, tingling sensatoms and or create new sympathetic nervous tion to any part of the body; skin alterations system mediated symptoms. The CRPS/RSD and various rashes that come and go or stay patient must be aware of this. visible; skin can alternately feel hot and or Early proper diagnosis is critical for treatcold; mood alterations that include insomnia, ment to be successful. irritability, poor focus, poor memory and depression. Glenn L. Gittelson, D.D.S. 3130 Denton Dr., Merrick • 516-771-8777 • www.drglenngittelsontmj.com

ing anxiety. “People should realize they aren’t alone. Phobias can seem irrational since they come from the subconscious—the part of the mind that responds without logic. Most people who have never experienced a phobia simply don’t understand.” Understanding how hypnosis works before trying it is advised. “Ignore what you’ve seen in movies or on stage. A hypnotic trance is actually a natural state we visit frequently; when we’re engrossed a movie, or if we daydream while driving and don’t remember passing certain streets or exits. A hypnotist induces a trance to “reframe” the subconscious part of the mind. A good subject is strong-willed and intelligent. The person being hypnotized never loses control.” Hypnosis can help with trauma, sports, procrastination, self-esteem, stress, anxiety and most habits. As a former New York City teacher, Biener is comfortable working with children. She holds numerous certifications though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements and group hypnosis sessions for organizations and wellness centers. Clients are seen by appointment only. Phone consultations are free and confidential. Easy Changes Hypnosis is located in Valley Stream. Contact Terry Biener, CCH, at 516791-6174 or visit www.easychanges.com. Terry Biener, CCH • 516-791-6174 www.easychanges.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Introducing the winner of the Herald’s Lose to Win Contest

By Karen Bloom kbloom@liherald.com The Herald challenged our readers to “Lose to Win” in the New Year, with an opportunity to win a 10 week membership to The Max Challenge of the Five Towns. Designed to make fast and lasting changes to appearance and overall well-being, The Max Challenge, located in East Rockaway, combines nutrition counseling, fitness classes, and motivation to transform mind and body in 10 weeks. Max members are devoted to the regimen and are achieving noticeable results. The Herald decided to check in on the program; selecting Roxanne Wynn, of Freeport, as the winner of the “Lose to Win” contest. We’ll follow her progress monthly as she begins her New Year’s resolution to become “fit and fabulous.” “Living a healthy lifestyle has always been a goal of mine, but I’m finding it to more challenging as I get older,” Wynn told the Herald. The 40-something mother of an 18-year-old daughter, Wynn found that her demanding career at a healthcare non-profit in Manhattan along with personal stressors, including a fire in her home, had derailed her efforts to lead a healthy lifestyle. “I have gained weight and it’s now harder

Roxanne Wynn works the bag, guided by Max trainer Jay Lippa. to get back to where I was,” she says. “It’s something that hadn’t happened to me before and I’m not happy about it. I want to do something. And since I work for a healthcare organization, I strive to be as healthy as I can be, for myself and my family. Working in the field, I see the impact of what happens when you are not healthy. It’s so important to be as healthy as you can be and not have

excess weight, which can cause other health problems.” Wynn, who describes herself as a “weekend warrior,” has been in and out of gyms, increasing her activity level, even purchasing a Fitbit, along with making an effort to eat healthy. However that’s not been enough. She says she’s watched the pounds creep on and is eager to drop 20 to 25. “I needed

some help to reach my goal. I really need to step things up and try something different. I need more, more of a routine.” And that’s what she is getting at The Max Challenge, where she is working out Monday through Friday with other members in a 45-minute high-energy class each day. In conjunction with that exercise routine, Wynn, who considered herself a healthy eater, is following Max’s nutrition guidelines. “The nutrition component is very important, and it reinforces healthy eating. I’m learning to rework my eating schedule and what I eat. It’s an adjustment, but I’m looking forward to seeing how I progress with it. Even though I try to follow a healthy diet, there’s always room for improvement. Among other things, I’m reading labels more mindfully.” The Max Challenge, is just that, according to Wynn — a challenge.“It’s really a challenge to go to the same place five days a week. This is truly a commitment to yourself. But it’s worth the effort. We owe it to ourselves to be as healthy as we can. It’s encouraging to see how hard people are working there, it’s inspiring. It’s not about being obsessed with weight and diet. This is about being energetic, happy and healthy.” Follow along with Wynn’s progress in upcoming issues of the Herald. n

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BALDWIN HERALD — January 26, 2017

Roxanne Wynn is ready for a ‘fit and fabulous’ 2017, with a little help from the Herald and The Max Challenge of the Five Towns

January 26, 2017 — BALDWIN HERALD

HEALTH MEMO

HEALTH MEMOS

Park Avenue Extended Care Facility recognized by U.S. News & World Report

.S. News & World Report reviewed and rated Park Avenue with outstanding results. Park Avenue received a 5 Star Overall Rating, 5 Stars in Health Inspections and 5 Stars in Quality Measures. It means a great deal to the staff to receive such excellent feedback from such a prestigious and respected resource. The Park Avenue team prides of the Wound Care Program as well as the Neuro itself in delivering the best skilled nursing care as Rehab Program. Our health professionals are very well as offering the finest & latest in state of the pleased with the results HBOT demonstrates in art rehabilitation equipment. Each resident is wound healing. evaluated on an individual basis and a program is Park Avenue is located in the center of town put in place specifically for that resident to in beautiful Long Beach, blocks away from the achieve the best outcome for recovery. boardwalk and ocean. Spectacular sunrises and Residents and staff are very pleased with executing their daily physical therapy programs in our sunsets can be seen from every common room on each floor. A fellowship between staff, residents, newly renovated rehabilitation unit. Park Avenue and visitors is visible in the lobby — whether has created such a pleasant environment to work watching a show on the large flat screen TV, lisout in, and the camaraderie between staff and residents makes for a positive atmosphere while work- tening to music on the grand piano, or sharing the latest news. ing to achieve goals. Elegant draperies provide priIt is very rewarding to receive recognition for vacy for residents as they follow their physical the service given on a daily basis. Park Avenue therapy regime. Tree glass wall dividers and beautiful paintings add to the cheerful feeling while put- shall continue to strive for excellence and offer patients the finest care, companionship, and comting in due diligence on the road to recovery. fort possible. Some of our specialized equipment includes Park Avenue has direct access to the LIRR and the Quadriciser, the Moveo, the Multiplication bus service. Call to arrange a tour of the facility at Application Suspension System (M.A.S.S.), and your convenience. Hyperbaric Oxygen Therapy (HBOT). The skilled nursing staff utilizes HBOT as part Park Avenue Extended Care Facility 425 National Blvd., Long Beach • 516-431-2600

HEALTH MEMO

What are you waiting for?

ersonal Training Institute Rockville Centre is a unique facility offering customized one-on-one fitness and nutrition programs to individuals looking to improve their overall health and general lifestyle. PTI’s mission is focused on results: to educate, motivate and direct our clients to obtain optimal health and well-being through a lifetime of balanced fitness and nutrition. The staff works as a team with positive focused energy to transform desired goals into reality. The team is dedicated to reach beyond the expectations of all the lives they touch giving clients physical and personal fulfillment. The benefits of being a PTI client are many. You will start off with a free Health Assessment and Trial Workout. Before your workout begins your PTI personal trainer will evaluate your medical information and goals and will conduct a body fat analysis using a Tanita scale. This will provide a baseline of information. You will warm up using cardio equipment and then move to a 30-minute strength training workout assessing your fitness capabilities as well as your limitations. Clients are guided and coached through PTI’s specific training protocol. You gain knowledge on how to use this equipment along with a personal trainer and a nutritionist can give you maximum results in a time efficient and safe environment.

Game on for personalized fitness and nutrition Transforming your shape is so much more than what you see in the mirror. Personal strength, endurance, flexibility, heart health and overall well-being reflect a commitment to good health inside and out. PTI provides one-to-one personal training and nutritional counseling during each visit. PTI’s one-to-one strength training and nutrition program are what set it apart from regular gyms. It is this one-toone individual support that can propel you to success — whether you are getting ready for that special event, planning to climb a mountain or you simply want to live your best life… now. Personal Training Institute 60 N. Park Ave., Rockville Centre 516-823-3005

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

HEALTH MEMO

The secret to a successful resolution

he New Year is a great time to make some positive changes, unfortunately there’s a problem with New Year’s resolutions —most fail. Whether it’s cutting carbs, logging sweat sessions at the gym, pinching pennies or slashing your stress, most resolutions require you to do something unpleasant to look or feel better about yourself. Just imagine if there were a resolution that was actually enjoyable and could improve how you look and feel without breaking the bank. There is: getting a massage and facial each month; and the good news is Hand & Stone of Rockville Centre is making it easier than ever to follow through. The benefits of massages and facials on your mind and body are scientifically proven. Massages have been shown to reduce stress, pain and muscle tension while helping with anxiety, digestive disorders and headaches. Facials, meanwhile, remove skin toxins, increase circulation, prevent acne and improve fine lines and wrinkles. While going to a spa used to mean dropping a week’s paycheck, Hand & Stone does it differently. This full-service, luxury spa offers a wide range of massage and facial services (including waxing, microderm abrasion, and chemical peels) tailored to fit each client’s individual needs, at an affordable price. Those who join the Lifestyle Program in

A January pay just $54.95 for massages and facials and receive free enhancements, such as a peppermint scalp massage or foot scrub, for an entire year! Other perks include 40 percent off other treatments and gift cards product discounts. This year, resolve to relax in Rockville Centre. It’s the only resolution worth keeping.

Hand and Stone 302 Merrick Rd., Rockville Centre • 516-307-0572 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Weight loss surgery patient sheds pounds and his diabetes

ngelo C. of East Northport once tipped the scales at an unhealthy 360 pounds.Today, after having gastric sleeve weight loss surgery performed by Rajeev Vohra, M.D., FACS, director of the Bariatric and Metabolic Institute at South Nassau’s Center for Digestive Disorders and Metabolic Disease, Angelo is a model of health. Weighing in at a svelte 162 pounds, Angelo’s type 2 diabetes is in remission, and he no longer suffers from sleep apnea or takes medications for high cholesterol and gout. “South Nassau and Dr. Vohra treated me like the president,” Angelo beams. Angelo’s outcome corroborates numerous studies that show that type 2 diabetes patients who have bariatric surgery are associated with a greater rate of diabetes remission and other chronic diseases associated with obesity. Under the direction of Dr. Vohra, the Bariatric and Metabolic Institute at South Nassau’s Center for Digestive Disorders and Metabolic Disease is one of the area’s most experienced at performing the range of weight-loss surgery techniques. As part of the hospital’s Center for Digestive Disorders and Metabolic Disease, the Bariatric and Metabolic Institute has successfully performed over 4,500 weight loss surgeries, including sleeve gastrectomy, LAP-BAND®, ORBERA® gastric balloon, gastric bypass and revisional surgeries. All of the surgeries are performed laparoscopically, which is less invasive and typically reduces

Angelo C. of East Northport lost 190 pounds after sleeve gastrectomy surgery, and no longer needs medications for high cholesterol, gout and type 2 diabetes.

the patient’s length of hospital stay. Dr. Vohra is complemented by a team composed of highly trained surgeons, a program coordinator, patient liaison, physician assistant, registered dietitian and psychologist who are there to support the patient throughout his or her weight loss journey. The team empowers patients to make significant changes in their lifestyle — especially in their eating habits. South Nassau Communities Hospital is accredited as a Metabolic and Bariatric Surgery Center by the American Society for Metabolic and Bariatric Surgery. For more information about weight loss surgery or to reserve a seat at one of our upcoming free seminars, call 516-374-8631 or go to SouthNassau.org/Bariatrics. South Nassau Communities Hospital, Oceanside • 516-374-8631

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

BALDWIN HERALD — January 26, 2017

Boost food’s flavor and your health by incorporating herbs into your diet on a daily bsis.

Herbs for life Spice up your health this year

Many of us will make the resolution to eat healthier this year, adding more fruits and vegetables, and less salt and fat, to our diet. But if you really want to spice up health — and those healthy foods — don’t overlook herbs. Try adding a dash of basil and oregano, or a few cloves of garlic to your diet too. Using more herbs and spices and fewer traditional seasonings like sugar, salt and fat, can help to improve the overall health benefits — and flavor — of the foods we eat every day, says Suzanna Zick, N.D., M.P.H., a naturopathic physician and researcher. “Adding herbs and spices can help you maintain a healthy weight. Plus, they can help prevent certain cancers, and even lower blood pressure, control blood sugar and improve cardiovascular health.”

To help add a dash of “spice” to your life, Zick offers these tips for picking the best spices for your overall health. Instead of salt, use herbs. Common herbs like oregano, thyme, rosemary, parsley and garlic can really bring out the natural flavors in a meal. Zick recommends replacing salt with a tasty combination of basil and oregano on food. Use fresh garlic for maximum benefit. Garlic appears to help to lower blood pressure and cholesterol. “For maximum benefit, you need to have about three medium cloves of garlic per day. Dry garlic or garlic left out too long, lose their healthy benefits,” says Zick. Fight aging: Eat rosemary. Rosemary is one of nature’s most powerful antioxidants,

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Continued from page 7

January 26, 2017 — BALDWIN HERALD

says Zick. It’s also thought to help with memory, and research is currently underway to determine rosemary’s potential cancer-prevention properties. Basil, oregano and rosemary can help fight colds. Since these three herbs contain strong essential oils, Zick says they potentially can fight against colds and flu.“All three are powerful antioxidants as well,” she notes. Treat chronic coughs with thyme. “The health benefits of thyme are unique. It has been traditionally used to treat coughs, even whooping cough. Thyme is often drunk as a tea,” she says. Got back pain? Eat curry. Research has shown that the substance commonly found in turmeric – a common, bright red spice added to curry mixes – has known antiinflammatory properties. The substance, curcumin, works in a very similar way to nonsteroidal anti-inflammatory drugs, Zick says. Fight cancer: Eat more curry. In addition to its anti-inflammatory properties, research on curcumin has also shown it to shrink precancerous lesions known as colon polyps. Zick says the amount needed for its health benefits is unclear, she suggests including a generous helping of curry or turmeric in a meal. Lower your blood pressure with “warming spices.” These include ginger, nutmeg, cinnamon, allspice, pepper, cayenne pepper and others. These can make a person feel warm because they bring blood from the center of the body to the skin. This disperses blood throughout the body more evenly,

which may decrease blood pressure, according to Zick. Soothe your aching tummy with ginger. Ginger contains gingerols, which decrease oxidative products in the digestive tract that cause nausea. The key is to eat real ginger and not things flavored artificially like many ginger-ales, in order to reap the benefits, Zick says. Reduce the sugar, add the spice. If you need to cut back on sugar, Zick suggests adding spices like cinnamon and nutmeg to your sweet snacks instead of sugar. For instance, if you buy unsweetened applesauce, add cinnamon to give it an extra kick. n

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Pushing oneself physically can be exhausting and demanding. But whether you’re a seasoned athlete, a part-time fitness enthusiast or even someone who lives a largely sedentary lifestyle, you can find ways to dig down and improve your overall endurance. Many athletes find pushing their bodies past certain boundaries to be empowering. Letting complacency set in is easy, but finding the motivation to press on and push ahead takes mental determination. This year step it up and find ways “just do it.” Join a marathon. The statistics reporting site StatisticsBrain.com states that only 0.5 percent of the U.S population have ever run a marathon. Running on the treadmill at the gym or a couple of miles around the track is excellent exercise. Runners can take their passion a bit further by enrolling in any of the hundreds of marathons and half-marathons held annually. Crossing the finish line after running 26.2 miles is a rewarding feeling, and few activities do more to improve endurance than running a marathon. Try a new gym class. Pushing yourself physically may mean getting out of your comfort zone. Gyms typically offer an array of classes to appeal to as many members as possible. Take advantage of these group classes or personalized training sessions.

Explore barre workouts, TRX® and ViPR®, which involve loaded movement and strength training paired with cardiovascular workouts. Increase workouts gradually. It can be daunting to think about greatly improving your endurance levels. But taking a gradual, incremental approach to improving endurance is both safe and effective. Also, when engaged, mentally divide the workout into smaller chunks of time. This way you have several smaller goals to accomplish, rather than one large goal. This can make it easier to digest a tough workout. Use friends to keep you motivated. Having friends workout alongside you can keep you motivated. Workout buddies may offer the encouragement necessary to keep pushing through. Another motivating factor is bragging rights afterward. Have a good emotional connection. A desire to have a great body may not be enough to motivate you to workout and push harder. If not, think of a better reason to exercise, and it may be the mind over matter you need. Many people find inspiration from family health history risk factors or through the goal of reversing negative health reports from doctors’ offices. These motivating factors will help you press on and push harder. n

BALDWIN HERALD — January 26, 2017

Improve your overall endurance

It’s one thing to resolve to get fit. It’s another to continue to push physical boundaries time and again. Continuing to surpass fitness goals is something to include in this year’s list of health resolutions.

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Do these signs and symptoms come and go? Do they reoccur in different locations on your body? If you suffer from any of these signs and symptoms you might have the disease known as Complex Regional Pain Syndrome, also known as Reflex Sympathetic Dystrophy (CRPS/RSD). This is a disease of the central nervous system and when properly diagnosed, can be treated.

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January 26, 2017 — BALDWIN HERALD

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