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Nutrition/Heart Health

A Special Advertising Section March 23, 2017

put your best fork forward

Recharge this month toward your flavorful goal of living healthy

nstead of aggressive weight loss goals and dietary overhauls like you may have attempted in January, take a different approach, as we begin to spring forward now that it’s March, also known these days as National Nutrition Month. Rededicate yourself to a healthy lifestyle this year by incorporating some doable changes to your daily routines. The benefits will be worth it. Read on for some advice from the experts. Try out these tips or modify them to the best of your abilities and resources. Use smaller plates. “Use your salad plates instead of your dinner plates and you’ll be surprised how much less food you eat overall,” suggests Frances Largeman-Roth, RDN, nutrition expert and author of “Eating in Color.” If you’re craving something sweet, try putting your dessert in a ramekin, which can give the illusion of a bigger treat thanks to its compact size.

Heart HealtHy Habits Keep that ticker ticking for the see inside long term

Make today oil free. “Oil is a processed food that is pure fat containing upwards of 2,000 calories per cup,” states Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of “The Vegiterranean Diet” and “The Complete Idiot’s Guide to Plant-Based Nutrition.” “Substituting vegetable broth or water when sautéing and whipping up a tahini-based dressing for your salad or sauce for your food can save your hundreds and hundreds of calories in a day,” she suggests. Take 10 minutes to purge. Your kitchen we mean, not your body. It’s like the joy of tidying up, but for your waistline. “Get a trash bag, go through your fridge and pantry, and

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throw out all of the expired food and junk food you know is not good for your health! If it’s not in the house, you won’t eat it,” says celebrity nutritionist Lisa DeFazio, MS, RDN. Load up on protein. “Challenge yourself to eat three meals per day balanced with lean adequate protein, complex carbs, and healthy fats, along with two protein snacks (for women) or three protein snacks (for men),” says Caroline Cederquist M.D., author of “The MD Factor” and founder of bistroMD, a research-based diet delivery program. “For a woman of average height, which in the United States is 5’4”, I recommend Continued on page S-3

stop figHting tHe MunCHies snacking doesn’t have to be see inside unhealthy

NASSAU HERALD — March 23, 2017

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Protect your heart with these easy meal add-ins

Continued from page S-1

110–120 grams of protein per day. For a man of average height, which in the United States is 5’11”, I recommend 130–140 grams of protein per day. Load up on your fruits and veggies. “Today, eat five servings of veggies (a serving = one cup raw, half-cup cooked) and four servings of fruit (a serving = a small piece of fruit or half-cup),” suggests Kimberly Gomer, RD, Director of Nutrition at Pritikin Longevity Center + Spa. “To promote weight loss, eat the veggies as a first course prior to your meals. Be creative; eat a chopped salad, a fruit salad, roasted veggies, or a big bowl of veggie soup.” Allow zero distractions when eating. Rebecca Lewis, RD at HelloFresh, a healthy meal delivery kit service, elaborates: “It is difficult to eat mindfully if you are quickly rushing through a meal to get to the next thing. It’s even more difficult to be mindful if you are distracted by an electronic device that steals your attention from the food.” The challenge? “Take a full 30 minutes to eat your lunch or dinner. Seriously, set a timer. Do so without your phone, computer, TV, magazine, or other distractions. Eating with someone else is encouraged!” Eat a priobiotic-rich food. “Most people complain about constipation or not having regular bowel movements. I have found a simple solution: Consume one probiotic food or beverage a day,” says Lisa Hayim, registered dietitian and founder of The Well Necessities. “This can range from Greek yogurt to kombucha to even just a half cup of miso soup. These probiotics add good bacteria into your gut and help stimulate a healthy gut flora and normal digestion.” Wind down with tea. “Making a cup of tea, and then sipping it slowly, is a great way to incorporate a winding down period into each day. Often, the after dinner time period is one where the stresses of the day can build up. For many people this leads to snacking when they’re not hungry and/or difficulty falling asleep,” says Willow Jarosh, MS, RD, CDN, of C&J Nutrition. “A nightly herbal tea ritual is a way to wind down, hydrate, and relax before bed. This nightly tea time can also be combined with journaling as a powerful way to healthfully handle daily stress, sans food.” Watch your salt intake. Look at labels carefully for today and monitor how much sodium you’re consuming. “Did you know that a standard frozen entree can have 750 mg of sodium (pay attention to serving size- often more than one serving). And your favorite protein bar can have up to 400 mg of sodium!” cautions Dr. Tasneem Bhatia, also known as “Dr.Taz,” a weight loss expert and author. “Your actual total daily sodium should be under 1,500 mg per day.” Conquer a recipe that intimidates you. “The worst thing that could happen is you mess up a meal and have to resort to cereal for dinner but the best thing is that you discover a new favorite meal you can make!” exclaims Janel Funk, MS, RD, LDN, of EatWellWithJanel.com. “Culinary skills take a little practice and the more familiar you are with cooking at home, the healthier your meals can be!” Eat a double rainbow. It’s as tasty and fabulous as it sounds. “In other words, aim to consume two servings of foods naturally colored red (e.g. raspberries or red Swiss chard), orange (e.g. mangoes or carrots), yellow (e.g. lemons or bell peppers), green (grapes or kale), blue/purple (blueberries or beets), and white (bananas or

These foods can give your heart a better chance

There’s no reason to let those resolutions you made at the start of the year slip away. Use National Nutrition Month as an opportunity to revive your goals for the long-term. onions). Each of these pigments represents hundreds — or even thousands — of diseasefighting, immune-enhancing phytochemicals,” explains Hever. Dabble with a new grain. Everyone knows about quinoa, but quinoa fatigue is real. “Try a new-to-you whole grain, such as farro, wheat berries or amaranth to add more variety into your rice and pasta repertoire,” suggests Funk. “Whole grains are fiber-filled, which is great for digestion and feeling fuller longer. Head to your grocery store’s bulk bin to sample only what you’ll need for that recipe. Get more omega-3s. “Take little steps each day to get more omega-3s—we do this ourselves and encourage our clients to do it too!” rave The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. “More and more research shows that omega-3 fatty acids help to keep your heart and your brain healthy.” Ditch the soda. Most of us eat (or drink!) more than the American Heart Association’s recommended maximum amount of added sugars each day (100 calories for women and 150 calories for men). One of the biggest culprits is a sugar-sweetened beverage. “Cut out these sugar bombs. I think you will find that you’ll feel better and have more energy. If plain water doesn’t suit you, try sparkling water with a splash of 100 percent fruit juice or infuse water with fruit and herbs (like lime slices, mint, and sliced strawberries),” offers nutritionist Sarah-Jane Bedwell, RD, LDN. Follow the red, green and orange rule. You’ll never look at your plate the same way again. “Follow our ‘Red, Green and Orange Rule’ to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you’ll get an excellent source of disease-fighting nutrients and [a meal] high in fiber and low in calories that’s great for helping maintain a healthy weight and fighting aging,” suggest The

Nutrition Twins. “It’s easier than you think: Make/ order omelets, sandwiches, wraps and burritos with veggies added; use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread; top baked potatoes with steamed vegetables; and mix pureed canned pumpkin into oatmeal and add cinnamon.” Breathe your way to better eating. Take the leap from table to your body. “Take a full, deep breath between each bite. So often, we hold tension in our bodies throughout the day and, along with hunching over a computer, this can lead to shallow breathing. Taking a full, deep breath in (try to pull the breath deep into your lower abdomen) between each bite of food helps to slow you down a bit and relax some of that tension that may be sitting in your abdomen,” explains Jarosh. Get creative with seasoning. “Slash sodium and reduce your risk your risk of developing high blood pressure and heart disease by replacing sodium with spices and with lemon,” suggest The Nutrition Twins. “For example, try turmeric on your eggs; cinnamon in your overnight oats; rosemary and oregano on your chicken; black pepper and lemon on your fish and cumin in your rice. We love this because it’s such a healthy way to boost the flavor while fighting bloat that accompanies salt!” Combine fiber and protein. “Make sure all of your snacks contain both fiber and protein for nutrients, satiety and stable blood sugar and energy levels,” say The Nutrition Twins. “Pistachios are one of our favorite go-tos because they are crunchy and satisfying and the yare one of the lowest fat, lowest calorie snack nuts, and among the highest in protein and fiber. We love this tip because it prevents people from turning to cookies or chips for snacks while also helping them slash calories so they can look leaner.

good health

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Nutrition Heart Health

A Special Advertising Section March 23, 2017

Publishers ClIffoRd RIChneR StuaRt RIChneR Executive Editor SCott BRInton Section Editor KaRen Bloom

Vice President of Sales Rhonda GlICKman

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body / mind / fitness

put your best fork forward

Recharge this month for a flavorful goal of living healthy nstead of aggressive w eight loss g

may have attempted in January oals and dietary overhauls like you gin to spring forward now tha , take a different approach, as we bet it’s March, also known these National Nutrition M days as onth.

Heart HealtHy Habits Keep that ticker ticking for the long term see

inside

Rededicate yoursel f to a healthy lifestyle this year by incorporating Make today oil free. “Oil is a pro- through some cessed food doable changes to your your fridge that is pure fat containing daily routines. upwards The benefits will be worth it. Read on throw out all of the and pantry, and of 2,000 expired food and for states Julieanna H calories per cup,” junk food you kno some advice from the w is not good for y experts. Try out plant-based dietitiaever, MS, RD, CPT, a these tips or modify them to the bes health! If it’s not in the house, you woour t of Vegiterranean Diet n and author of “The eat it,” says n’t your abilities and resources. celebrity ” and “The Comp Use smaller plates. Idiot’s Guide to Plant-Based Nutritiolete DeFazio, MS, RDN. nutritionist Lisa “Use your salad “Substituting n.” Load up on protein plates instead of your dinner plates a vegetable broth or water . “Challenge youryou’ll be surprised how much less fo nd when sautéing and whipping up a tah self to eat three meals per day balan od based dressing for y iniced you eat overall,” our salad or sauce for with lean adequate protein, complex suggests Frances Largeman-Roth, RDN, nutrition exp your food can sav carbs, and healthy ert hundreds of calori e your hundreds and protein snacks (for fats, along with two and author of “Eating es in a day,” she sug women) or three proin Color.” If gests. you’re craving something sweet, try p tein snacks (for men),” says Caroline ting your dessert in a ramekin, which ut- Take 10 minutes Cederquist to purge. Your Factor” M.D., author of “The MD give the illusion of a bigger treat tha can kitchen we mean, not your body. and founder nks It’s like the joy of to its compact size. research-based diet of bistroMD, a tidying up, but for delivery program. your waistline. “Get “For a woman of average height, wh a trash bag, go ich Continued on page S-3

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stop figHting tHe MunCHies

snacking doesn’t have to be unhealthy

see inside

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

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Eggs are no longer a “bad” food and can be a part of a heart-health diet.

hat’s the biggest threat to our health? It isn’t cancer or even accidents, but heart disease. According to the American Heart Association, one in four deaths in the U.S. is caused by heart disease, which includes heart attack and stroke. This statistic is scary, but the good news is, there is something powerful we can do to prevent us from becoming a victim to this disease. Even if you are one of the 47 percent of Americans living with a major risk factor, there are preventive measures you can take for a healthier heart, says registered dietitian nutritionist, Dawn Jackson Blatner. All you have to do is embrace some simple lifestyle changes starting with your diet. “Food is quite literally one of the best medicines out there when it comes to improving our health,” says Blatner. “Studies show us repeatedly that a balanced diet including heart-healthy unsaturated fats, along with multiple servings of fruit and vegetables can give you additional protection against heart attack and stroke.” Here are five of Blatner’s go-to foods you can easily incorporate into your diet for a daily dose of heart-healthy compounds. 1. Fish: Salmon and other fatty fish such as sardines are chock full of omega-3 fatty acids, which lower the risk of irregular heartbeat and help decrease plaque buildup in the arteries. If fish isn’t already in your meal rotation, it’s time to start. Preparation and cooking time for fish entrees is much shorter than that of chicken, beef and pork, making it a perfect weeknight meal. 2. Greens: Leafy greens contain nitrates, healthy compounds that not only reduce the risk of heart attack, but can boost survival rates after a heart attack. Plus, spinach, kale and other dark green vegetables have carotenoids, which work to keep blood vessels healthy. So aim to have at least one cup of leafy greens each day, such as scrambled in your morning eggs, a green juice as a snack or a leafy salad with lunch or dinner. 3. Nuts: They contain protein, fiber and healthy fat, which work together to keep us feeling full and satisfied. Though high in fat, studies show people who consume nuts on a daily Continued on page S-4

NASSAU HERALD — March 23, 2017

Recharge this month for a flavorful goal of living healthy

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March 23, 2017 — NASSAU HERALD

HEALTH MEMOS

Comfort Keepers: Expanding to your community

omfort Keepers is owned by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity. Comfort Keepers aims to keep seniors in their own homes while providing nonmedical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women. The many services provided by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Association of Long Island. Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured.

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or someone who is elderly, frail, or disabled a trip to the doctor’s office can be a painful, difficult, and time-consuming process. In addition, it is often necessary for a family member to take time off from work to bring the patient to an office where one can expect to sit in a waiting room, hoping to be called in soon. Dr. Jeffrey Bernstein, a Dr. Jeffrey Bernstein, board-certified cardiologist, Board-certified Cardiologist formed House Call Heart Doc in order to bring quality medical care to the home. Combining the old-fashioned house call with modern technology, and adding his own expertise in cardiovascular medicine, Dr. Bernstein is able to perform practically every facet of a comprehensive medical evaluation in the comfort and convenience of your home. During his nearly 16 years in practice, Dr. Bernstein has had extensive experience helping patients with advanced cardiovascular conditions, including those recovering from heart attacks, heart surgery, and strokes. He has particular interest and expertise in the management of heart failure, atrial fibrillation, and coronary artery disease.

Dr. Bernstein believes in spending more time talking to his patients and their families to form a partnership of care, address all concerns, and answer any questions. He advocates that an individual needs to be treated as a person first, then a patient.

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

HEALTH MEMO

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tep into spring by revving up your healthy lifestyle at Retro. Remember, every little bit of activity can boost your health, help burn calories, and keep you energized all year long! Kick your fitness regimen into high gear at Retro Fitness of Hewlett. Our state-of-the-art facility offers a wide array of top of the line equipment such as Life Fitness, Star Trac and Octane Machines. We also have a large free weight area with top of the line grip dumbbells ranging from 5 to 120 pounds. We are conveniently located at 1255 Hewlett Plaza, next to the post office and across from the LIRR, and easily accessible from public transportation. Other amenities we offer include personal training to help you achieve your goals, with treadmills, ellipticals, and a juice bar that makes the best healthy smoothies around. We have a child care room with amazing staff to care for your little ones while you enjoy your workout. We have massage therapy, new topof-the-line Sun Capsule stand up tanning booths. Retro Fitness of Hewlett has some of the best workout classes in the area. Come and

give one of them a try. We offer Kickboxing, Total body, Spin, High Intensity Interval Training, Zumba, Boot Camp, Step, and Pilates, plus a wide array of yoga classes that include Restorative and Vinyasa. Customer service is our top priority. From the moment you walk in the door until you finish your work out. Our friendly staff is here to make sure you are happy and having a great gym experience. We offer a complimentary guest pass for our first time visitors. So come on in and start you journey to good health.

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regnancy signifies a time of tremendous change in a woman’s life, in every way. Along with the constant worrying and monthly doctor appointments comes low back pain, sciatic pain and the inability to find a comfortable position. As the pregnancy progresses, the abdomen becomes crowded with the fetus, placing increasing pressure on maternal organs, nerves, and blood vessels. Myofascial Release helps make space, alleviating stress and pain, allowing both the fetus and mother’s body to work more easily and provide the optimal environmental for fetal development. It is a manual therapy technique that promotes lengthening and softening in the body to address pain and limited mobility. Fascia is the connective tissue that ties your body together. Muscle and fascia work together to support you and facilitate movement. Trauma, poor posture, injury and inflammation as well as structural changes resulting from pregnancy, can all cause fascia to become bound down, restricting movement and causing pain. Myofascial helps to loosen the bound down fascia promoting flexibility, balance and relaxation. It is highly effective during pregnancy in making an expectant mother more comfortable . It is also used to alleviate chronic neck pain, headaches, plantar fasciitis and back pain as well as pain associated with fibromyalgia, arthritis and TMJD. It can even help repair old injuries by increasing pliability of scar tissue in tendons and

muscles. Ruth Rohr OTR is an occupational therapist with over 25 years experience. She has extensive training in Myofascial Release as well as friction therapy, cranio-sacral therapy and neuromuscular techniques. She utilizes a holistic approach, assessing physical, cognitive, emotional and environmental factors to help each of her patients function to the best of their abilities. If you are an expectant mother or your daily activities are hindered by pain, Ruth Rohr and Myofascial Release can help.

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Heart healthy habits

Keep that ticker ticking for the long term Zier, CEO of Nutrisystem and a 2017 Go Red for Women Campaign Chair. Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance, and can also be good for your heart. Schedule meals every two to three hours, six times a day. Rise, shine, drink water. You’ll burn more calories all day: A German study found that drinking 48 ounces (about six cups) of cold water increased calorie burn at rest by up to 50 calories per day. This alone could melt a pound in a little more than two months. And drinking it before meals could give you an added bonus, as a Virginia Tech study found that dieters who drank two, eight-ounce glasses of water before meals for 12 weeks lost 36 percent more weight than those who didn’t down the water. Put your phone away: Checking your email first thing in the morning will just stress you out. Many productivity experts recommend waiting at least an hour once you get to work before checking your inbox, so you can tackle your most important priorities calmly without getting distracted. Be proactive. Take steps to improve your health and reduce your risk for serious illness.

Protect your heart with these easy meal add-ins Continued from page S-3

basis are leaner than those who don’t, and staying lean is, of course, heart-healthy. So go ahead and keep almonds, walnuts or pistachios on hand for snacking, and choose those that are minimally processed, avoiding candied or highly salted nuts. 4. Dark chocolate: Good news: Eating dark chocolate every day can reduce heart attack and stroke for high-risk patients. The magic compound here is flavonoids, which are beneficial for blood pressure and clotting while also reducing inflammation. If you’re on-board with making chocolate your after dinner indulgence, opt for brands with 60-70

percent cocoa and that don’t contain milk fat in the ingredient list. 5. Eggs: Contrary to earlier belief, eating one egg a day has no negative effect on coronary health and can actually reduce the risk of stroke by 12 percent, according to a recent review of 30 years’ worth of scientific study cited on nutraingredients.com. But all eggs are not created equal. Eggland’s Best eggs, for example, offer the benefit of 25 percent less saturated fat, five times more Vitamin D, more than twice the omega-3s and three times more Vitamin B12 than ordinary eggs. So get cracking and experiment with recipes featuring poached, baked and even hard-boiled eggs.

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eart disease and stroke cause one in three deaths among women each year, killing approximately one woman every 80 seconds. While there are many risk factors involved that are beyond one’s control, a healthy lifestyle can make a big difference. Smart eating and staying active are the key strategies for reducing cardiovascular risk. Follow these essential healthy habits to keep your heart happy and healthy. Move about: Exercise doesn’t have to be daunting! Aim for 10-minute sessions, three times daily. Movement sets your metabolism in motion, so make sure it’s a consistent part of your life. Get enough sleep: Sleeping fewer than seven hours a night can make you gain weight and have more trouble taking it off, according to Columbia University research. Another study found that people who get enough sleep have a five percent higher metabolism than people who don’t. That means more calories burned while you’re sleeping! Doesn’t get much easier than that. Eat small and well: “Studies have found that losing five to 10 percent of your body weight can lower the risk of a heart attack,” says Dawn

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than other soybeans. They are a natural source of antioxidants and isoflavones. Banana and chocolate: Rolling a banana in semi-sweet chocolate chips can satisfy a fruit and chocolate craving. Dark chocolate bark: Melt dark chocolate and add a desired fruit, such as dried cranberries, cherries, or raisins. Enjoy a small piece, which will be high in antioxidants, to fend off hunger pangs. String cheese: An individual serving of low-fat mozzarella or Monterey Jack string cheese offers a serving of dairy and protein to keep you full. Smoothie: Whip up a smoothie made from protein-rich Greek yogurt and some frozen fruit. Add a dash of fruit juice and blend. Enjoy as a meal replacement or a refreshing snack. Fruit: There’s no better snack than fruit. Keep a bowl of fruit or some homemade fruit salad on hand and enjoy a small portion when you want to fill up without consuming too Dedicated many calories. to Providing the Fiber-full grain crackWhole-grain Best Health crackers: Care at Home ers can satisfy salty cravings as well as fill your stomach with something hearty. Smart snacking can mean reducing feelings of hunger and increasing the healthy nutrients your body needs. Snacks also may be an integral component of a healthy weight-loss plan.

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nacking often elicits mixed reviews. Some health plans say that it is important to eat several small meals or snacks during the day to keep metabolism rates in check. Other information states that snacks can be a person’s undoing, causing unnecessary weight gain — especially when snacking is frequent. These mixed feelings can be a little confusing. The National Health and Nutrition Survey supports snacking. The survey found that people who eat snacks in addition to three meals a day had higher levels of nutrients in their diets. But not all snacks are a good idea. Consuming a fattening bag of potato chips is an unhealthy approach to snacking. However, a piece of dark chocolate or a handful of nuts can add essential nutrients to a person’s diet. Many different snacks make healthy additions to your diet. Two to three snacks a day may be all that’s needed to help keep you feeling satiated and less likely to overeat at meals. Here are some healthy snack ideas. Olives: A handful of olives can quench a salty craving and provide essential fatty acids that may help to improve heart health. Hummus: to Hummus is made Dedicated Providing the from chickpeas, which are naturally low in fat and high in Best Health Care at Home fiber. This dip will keep you feeling full. Edamame: These are a variety of soybeans that are sweeter, larger and more easily digested

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Dr. Jeffrey Bernste

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Dr. Jeffrey Bernstein Board-certified Cardiologist We treat you as a person ﬁrst, then a patient.

Dedicated to providing the best medical you as a person ﬁrst, then a patient. 516.456.9259 care We for treat the homebound patient 516.456.9259

Dr. Jeffrey Bernstein Board-certified Cardiologist

Nassau & Suffolk Cou

Queens •Brook housecallheartdoc@gmail.com Nassau & Suffolk County Queens •Brooklyn w w w. h o u s e c a l l h e a r t d o c . c o m

www. h o u s e c a l l h e a r t d o c . co m

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ryoCure Wellness Center is an innovative pillar of holistic and health services in your local area. We specialize in industryleading Cryotherapy treatment, certified acupuncture treatment, and also health consultation to help you feel more energized, younger, recover faster, and ultimately get your body feeling better than it ever has felt before. Our center will provide you with a researchproven beneficial alternative medicine to address the effects of aging, stress, disease, and injuries. Some of these benefits include the reduction of muscle inflammation and soreness, anti-aging promotion, reduced cellulite, improvement of skin texture and sleep patterns, boosted metabolism, increased energy, and it even helps with depression. We’re also excited to introduce our new service called “Nutrigenomix” - where you’ll get a personalized nutrition assessment to eat according to your genetic composition. This requires only a bit of your saliva and it will be sent to a DNA analysis lab where research and tests are conducted and you’ll get results highlighting exactly what your body needs and what types of

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March 23, 2017 — NASSAU HERALD

The winner of the Herald’s “Lose to Win” Contest at the 10-week mark

By Karen Bloom kbloom@liherald.com When the Herald invited our readers to “Lose to Win” in 2017, with an opportunity to win a 10-week membership to The Max Challenge of the Five Towns, Roxanne Wynn eagerly stepped up to the challenge. Designed to make fast and lasting changes to appearance and overall well-being, The Max Challenge’s enthusiastic devotees consider it be much more than a gym, actually a life-changing experience. The Max — as it is known by its loyal clients — has a devoted following of members at its only Long Island location in East Rockaway. Members say its regimen of nutrition counseling, fitness classes, and motivational support does indeed lead to a transformation of mind and body in a 10-week period. Wynn is among the group that “graduated” from the latest 10-week session, which finished up on March 17. The Herald checked in with her to see how she is faring with New Year’s resolution to become “fit and fabulous.” “I’m so glad I did this,” says Wynn. “It’s been hard work, but nothing worthwhile comes easy. I’ve made some significant progress towards my fitness goal and the positive reinforcement from other members and staff reinforces that I’m on the right track.” The 40-something Wynn has lost 7 pounds on her way to her goal of dropping 20-25 pounds. “My clothes are fitting better and even more importantly, I’m starting to see changes in

Roxanne Wynn is guided by trainer Theresa Hellers-Fodors as she does squats with a weight/medicine ball. my body.” In order to achieve the benefits of the program, participants commit themselves to attend 45-minute exercise classes Monday through Friday and follow the Max-designed nutrition plan. “I always thought of myself as a fairly healthy eater,” she says, “but I’m eating even more healthful now. I read labels much more carefully and have learned that some things that I thought were healthy are not really the best.”

A typical day’s meals for Wynn now include egg whites or boiled eggs with spinach for breakfast; a mid day snack of nuts; chicken or fish for lunch (which she might finish later after her workout); and a salad before she leaves her office to go to her exercise session. “It’s a long day for me,” she says, of fitting in the daily classes into her schedule everyday. Since her office is in lower Manhattan and she lives in Freeport, Wynn doesn’t go home before

her workouts. She will go to class straight from work, taking the Long Island Railroad to East Rockaway and walking from the station to the fitness center. Her day starts at 7:30 p.m. and she doesn’t get home until after 9 p.m. “It makes for a very long day, that’s for sure,” says Wynn. “It’s intense, but making the time for myself has been worth it. The Max has helped me to make lifestyle changes and has pushed me to do things better. I recommend it for everyone. I am very grateful to the Herald for giving me this opportunity. And I am inspired to keep it up.” “I really wanted to push myself this year and I am doing that. Especially with working at a desk all day, like many of us, I am now rethinking old habits and becoming more active throughout the day, getting up and moving around more, and drinking more water to stay hydrated.” “Overall, I’m satisfied with my progress,” Wynn reports. “I’m toning up and have learned a lot, all because of the Max. All of the instructors are good and personable and supportive. It’s a nice community and we all encourage each other. I will keep going with what I’ve started. I didn’t expect to get fit overnight and will continue to work at it. I’ve learned a lot over these 10 weeks that I will incorporate into my life.” “The long haul is the journey and I encourage everyone to be active and move more. Find something you enjoy doing, whether it’s dancing or sports and do it.”

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NASSAU HERALD — March 23, 2017

A progress report on Roxanne Wynn

March 23, 2017 — NASSAU HERALD

You heard it here first

HEALTH HEALTHMEMOS MEMO

Dr. Esther Fogel brings upscale hearing health to Nassau’s South Shore By Tamar Sullivan

ccording to the American Academy of Audiology, hearing loss is the third most common health problem in the United States and affects more than twenty million Americans in the workforce. Most people wait an average of ten years before seeking help for their suspected hearing loss, but delaying treatment can be detrimental. “The longer hearing loss is left untreated, the harder it is for the brain to reprocess the missing sounds,” explains Dr. Esther Fogel, clinical audiologist at LIJ Medical Center and founder of Comprehensive Audiology. Hearing loss may affect one’s communication skills, which can undermine job performance, strain relationships with friends, family, and coworkers, and lead to anxiety, frustration, and social isolation. Untreated hearing loss is correlated with increases in cognitive decline, depression, hospitalization, falling, and mortality. Although hearing loss is an especially high risk for patients with diabetes, cardiovascular disease, and chronic kidney disease, nearly 30 percent of adults over the age of 65 suffer from hearing loss simply due to aging. “Seeking early treatment can improve performance at work, enhance interpersonal relationships, and help older adults stay active physically, socially, and cognitively – and for longer,” says Dr. Fogel. “At the very least, baseline hearing tests should be routine for

adults aged 65 and over.” Fortunately for residents of the South Shore, Dr. Fogel, a born-and-bred native of Lawrence, has made the long-term hearing health of adults a foremost priority of her private practice and will begin seeing patients in her fully renovated office in the coming weeks. Unlike traditional one-size-fits-all hearing tests, Dr. Fogel’s customized hearing evaluations consider all aspects of patients’ medical histories and simulate authentic noisy environments in order to optimize the hearing potential of each of her patients. Conveniently located in Lynbrook, Comprehensive Audiology’s state-of-the-art equipment and rehabilitation options are as advanced as Dr. Fogel’s expertise in the field. Treatments are tailored to patients’ unique communication needs, and with access to the most up-to-date assisted listening devices and hearing aids on the market, Dr. Fogel can accommodate cosmetic preferences, Bluetooth capabilities, TV and phone amplification, and custom-made ear plugs to enhance her patients’ comfort and overall quality of life. In one typical case in point, a lawyer in his mid-sixties was experiencing difficulty hearing in the courtroom. After evaluating for hearing loss, Dr. Fogel customized discreet, high-tech hearing aids that amplified speech in the courtroom and streamed cell phone calls directly to his hearing aids. Relieved, the lawyer’s confidence skyrocketed, and even his

job performance and family life thrived. Another patient in her nineties was diagnosed with moderate to severe hearing loss, but she refused to wear hearing aids. Unable to communicate with her, frustrated family members turned to Dr. Fogel who suggested a number of other safe, effective, and comfortable devices. Needless to say, the family is grateful to have their grandmother back. Dr. Fogel’s singular concern for her patients is by no means limited to older adults. In fact, in light of her broad education in speech disorders and her experience providing intensive one-on-one care in a pediatric setting, she has become a go-to diagnostician for babies and children of all ages and developmental stages. After earning her doctorate from the CUNY Graduate Center, Dr. Fogel completed her residency at LIJ Medical Center’s Hearing and Speech Center, where she continues to evaluate and treat patients as young as preemies. Although congenital hearing loss is usually detected at birth, acquired hearing loss due to chronic ear and other infections, certain medications, and exposure to loud noise can occur at any age. In fact, 12 percent of children between 6 and 19 years of age have noiseinduced hearing loss, which is permanent and almost always preventable. Unfortunately for our tech-savvy headset-wearing youngsters, that statistic is on the rise. “Because children learn to speak by listening,” she explains, “speech and language delays

could indicate hearing loss, which is harmful to cognitive, educational, and social development. As soon as kids demonstrate speech, language, or academic delays, ask ‘what?’ too often, or frequently increase the volume on audio electronics to unreasonably loud levels, they should have their hearing checked.” But, emphasizes the doctor and mother of four, parents aren’t powerless. Dr. Fogel’s rule of thumb for headphones is that if the parent can hear the music from a distance or if the child cannot hear the parent calling his name, the music is too loud. Adults can teach children to value and protect their hearing by avoiding loud noises, wearing proper protection in noisy settings, and making thorough hearing exams a routine part of their own primary care. Comprehensive Audiology is familyfriendly, wheelchair-accessible, and equipped to test, treat, and monitor patients of all ages. An archetype for customized, advanced preventive care, Dr. Fogel’s practice is a muchneeded addition to our community’s modernizing medical infrastructure. Comprehensive Audiology is located at 261 Broadway in Lynbrook. Appointments can be made by calling (516) 387-4000 or emailing info@comprehensiveaudiology.com. Comprehensive Audiology Lynbrook • (516) 387-4000 info@comprehensiveaudiology.com.

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

HEALTH MEMO

Hypnosis evolves with technology

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-

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 in 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 through 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.

Swimming upstream Farm-raised or wild salmon? By Charlyn Fargo

ooking to boost your omega-3s? Both farm-raised and wild salmon are good choices. But which is better? Farmed Atlantic salmon, it turns out, outranks wild Pacific salmon, with 20 percent to 70 percent more omega-3 fat per serving. However, if you want fewer calories and more protein, wild salmon comes out the winner, according to dietician Leslie Beck. The American Heart Association recommends eating seafood twice a week for its hearthealthy benefits. The two omega-3 fatty acids in fish, called eicosapentaenoic acid and docosahexaenoic acid, are thought to guard against heart attack, stroke and sudden cardiac death. The benefits of DHA and EPA are also tied to a lower risk of Type 2 diabetes, macular degeneration and Alzheimer’s disease. They also promote healthy eye and brain development in infants. Salmon delivers more omega-3 fatty acids than most types of fatty fish. And farmed Atlantic salmon contains more omega-3 fatty acids than wild-caught salmon, according to the U. S. Department of Agriculture. Farmed salmon is also higher in total fat than wild salmon. Three ounces of Atlantic salmon has 175 calories, 10.5 grams of fat and 1,820 milligrams of DHA plus EPA. The same serving size of sockeye salmon contains 133 calories, 4.7 grams of fat and 730 milligrams of omega-3s. Excessive heat can destroy omega-3s. Baking, broiling, steaming and poaching fish will cause minimal loss of beneficial omega-3s. Deep-frying

Fish, especially salmon, has become the darling food of nutritionists and home cooks in search of a quick and healthy meal. and pan-frying fish at high temperatures can destroy omega-3 fats. The bottom line is whether you choose farmraised, wild-caught, canned or smoked salmon, it is an excellent source of omega-3 fatty acids. It’s also packed with protein, B vitamins (especially B12), selenium and potassium. Just be careful how you cook it.

HEALTH HEALTHMEMOS MEMO

Prevention and rehabilitation are cornerstones of Cardiac Care at South Nassau

A South Nassau Cardiac Rehabilitation Center class, led by exercise physiologist Arthur, teaches you the exercises to get your heart back in shape.

therapeutic exercise, cardiac risk assessment, nutritional assessment and counseling, stress reduction and education on the heart-healthy lifestyle. The CRC and its multidisciplinary program have been certified by the American Association of Cardiovascular and Pulmonary Rehabilitation. Whether you have or have not been treated for coronary artery disease, it’s never too late to follow the advice of the late great Benjamin Franklin, who said, “An ounce of prevention is worth a pound of cure.” Jason Freeman, M.D., FACC, South Nassau’s director of interventional cardiology, strongly recommends taking the following steps to improve your heart health: • Quit smoking. • Control cholesterol; total cholesterol should be less than 200 mg/dL. • Monitor your blood pressure, which should be below 120/80 mm/Hg. • Eat foods that are low in saturated fat, cholesterol and trans fat (partially hydrogenated fats). • Exercise; 30 minutes of brisk walking on most

days of the week is all it takes. • Watch your weight; normal body mass index (BMI) ranges from 18.5 to 24.9 kgn/m2. Call 911 immediately if you experience the following symptoms for longer than five minutes: pain or discomfort in the center of the chest or other areas of the upper body, including the arms, back, neck, jaw or stomach. Other symptoms of a coronary event may include shortness of breath, breaking out in a cold sweat, nausea or light-headedness. I n the event you, a loved one or a friend need expert, advanced, potentially lifesaving cardiac care, look no further than South Nassau’s Center for Cardiovascular Health (CCH). The CCH treats patients with the combination of advanced technologies and best practices and is equipped with the latest advancements in cardiac digital imaging systems. A wide range of coronary and peripheral interventional procedures are performed here, including balloon angioplasty, stenting and thrombolytic therapy. When providing balloon angioplasty in an emergency, the CCH consis-

tently completes the procedure in approximately 70 minutes on average, which is 20 minutes faster than the nationally recommended medical benchmark of 90 minutes. Lawrence Kanner, M.D., FACC, FHRS, chief of cardiology and director of electrophysiology and arrhythmia services, and the CCH’s staff of electrophysiologists use advanced technologies to provide timely, accurate diagnoses and therapies to treat the full range of cardiac arrhythmias (abnormal heart rhythms) and defibrillator complications. Services include diagnostic studies, implantation and testing of pacemakers and implantable cardioverter defibrillators, and radiofrequency catheter ablation for the treatment of potentially fatal irregular heartbeats. Noninvasive cardiologists at the CCH specialize in the array of cardiac imaging techniques, including nuclear cardiology (generating images of the heart at work) and echocardiogram via the transthoracic method (a noninvasive assessment of the overall health of the heart), as well as stress echocardiogram (monitoring the heart’s movement, valves and chambers while the patient is exercising) and diagnostic peripheral vascular ultrasound (which evaluates the health of blood vessels) for patients with peripheral arterial disease. For more information about South Nassau’s Center for Cardiovascular Health, or to schedule an appointment, call 1-877-SOUTHNASSAU.

South Nassau Communities Hospital, Oceanside • 877-SOUTHNASSAU

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

How much salt is too much? Snacking doesn’t have to be unhealthy By Deborah Pike Olsen

ou probably worry about how much fat is in your diet, but you might not think twice about salt. Big mistake: Consuming too much salt kills more people than arteryclogging trans fat, says Stephen Havas, M.D., adjunct professor of epidemiology and preventive medicine at the University of Maryland School of Medicine in Baltimore and Northwestern University School of Medicine in Chicago. In fact, at least 150,000 people die each year because of their salt intake, he says. Here’s what you need to know: Too much salt causes your blood vessels to swell. Salt triggers your body to hold on to water, wherever it can, and in this case, high-sodium levels can make the blood vessels retain excess fluid. All this extra water increases pressure in the artery walls, which overtime can contribute to high blood pressure and hardening of the arteries, says Dr. Havas. “Over time, 90 percent of people in this country will develop high blood pressure, and excess sodium is the primary reason,” he says. Many sources of sodium are hidden. About 75 percent of our daily salt intake comes from restaurants and processed foods, according to

More than 75 percent of the sodium in the average American diet comes from salt added to processed foods. In other words, we often don’t even know we’re eating it. And while cutting table salt is wise, it may only be putting a tiny dent in your sodium total. research published in the American Journal of cheese, soups and beef, according to the National Public Health. A single restaurant meal may Cancer Institute. Taken together, these foods can contain 1,300 mg of sodium, and many canned pour upwards of 2,000 mg of sodium into the or frozen foods contain 1,000 mg or more in an body per day. 8-ounce serving. Major sources of sodium A little salt goes a long way. Our bodies need include bread, chicken, pizza, pasta, cold cuts, salt to maintain the body’s fluid balance and to

generate electrical impulses in nerves and muscles. But thing is, you don’t need much of it. The American Heart Association and the advisory committee for the new Dietary Guidelines for Americans recommend consuming no more than 1,500 milligrams of sodium per day — which translates to about two-thirds of a teaspoon of salt. Unfortunately, most Americans are eating much more than that…close to 4,000 mg daily. However, reducing our intake by just 10 percent could potentially prevent one million heart attacks and strokes, according to new and emerging research published in the Annals of Internal Medicine. You can de-salt your palate! When you’re cooking, experiment with different spices — thyme, oregano, basil, even pepper. At a restaurant, ask your server which dishes can be prepared without adding salt. Avoid fast-food restaurants and processed foods as much as possible, and read food labels carefully. There can be wide variation in sodium content for a single type of food, such as bread or tomato sauce, says Dr. Havas. Finally, limit salty snacks and consider adding fresh lemon juice instead of salt to fish and vegetables.

NASSAU HERALD — March 23, 2017

he results of a study conducted by Sherry L. Grace, Ph.D., of York University, Toronto, and colleagues in the Cardiac Rehabilitation Care Continuity Through Automatic Referral Evaluation (CRCARE) Investigators reported that one year after being treated for coronary artery disease, 1,809 patients referred to cardiac rehabilitation had attended 82.8 percent of sessions during the year following hospitalization. That’s good news as the study, announced by the Journal of the American Medical Association, pointed out that cardiac rehabilitation offers a comprehensive approach to chronic disease management by addressing risk factors such as hypertension, dyslipidemia, obesity, smoking, unhealthy diet and a sedentary lifestyle. It backed that statement up by emphasizing that it is been proven that, compared with usual care, cardiac rehabilitation reduces illness and death by about 25 percent over one to two years. Cardiovascular rehabilitation is an essential component of the interventional cardiology services provided by South Nassau Communities Hospital’s Center for Cardiovascular Health (CCH). After diagnosing, treating and confirming that the treatments are working and the patients are in good health, the CCH cardiologists refer the patients to the Cardiovascular Rehabilitation Center, or CRC (located at 440 Merrick Road in Oceanside). The CRC provides the compassionate care, rehabilitation and counseling that the patients need to achieve the best possible recovery and return to the quality of life that they were enjoying before they got sick. The CRC offers a comprehensive, individualized program of cardiac rehabilitation for people who have had a recent heart attack, heart surgery or have been diagnosed with stable angina. The 12-week program includes

“ South Nassau gave me a second chance at life.” NAME: Mark B. AGE: 67 HOMETOWN: Merrick PROCEDURE: I had two stents put in after suffering a minor heart attack. LIFE BEFORE HEART ATTACK? I knew something was a little “off” weeks before I was admitted to the hospital. Looking back, I should have gotten my symptoms checked out sooner. LIFE AFTER HEART ATTACK? South Nassau’s Cardiac Rehabilitation Program changed the quality of my life, I now work out three times a week. WHY CARDIAC REHAB? Exercise after surgery made me anxious, but the cardiac rehab team helped me regain confidence and strength at my own pace.

To learn more about South Nassau’s Cardiac Rehabilitation Program, call 877-SOUTH-NASSAU or visit southnassau.org/cardiac. 900439

March 23, 2017 — NASSAU HERALD

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