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Heart Health Heart of the matter

Stay healthy at every age

very journey begins with one step, whether it’s climbing a mountain or preventing heart disease. February means more than just remembering your loved one on Valentine’s Day. It’s also Heart Health Month. And it’s time to take your steps on the road to a healthy heart. Heart disease, if you haven’t heard by now, is a major problem. Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year – that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women The term “heart disease” refers to several types of heart conditions. The most common type in the United States is coronary heart disease (also called coronary artery disease), which occurs when a substance called plaque builds up in the arteries that supply blood to the heart. Coronary heart disease can cause heart attack, angina,

CHANGE YOUR ROUTINE Small steps that yield results W/C

page S3

EAT RIGHT

heart failure, and arrhythmias. Cardiovascular disease, including heart disease and stroke, costs the United States $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news – heart disease is preventable and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart health One Step at a Time As you begin your journey to better heart health, keep these things in mind: Don’t become overwhelmed. Every

A primer for preparing page S5 heart-healthy meals

step brings you closer to a healthier heart. Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you. Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow. Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends. Plan for Prevention Some health conditions and lifestyle factors can put people at a higher risk for developing heart disease. You Continued on page S2

SATISFYING SUPERFOODS The Top 10 that make a difference

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Heart of the matter

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Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one. Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every five years. Talk with your doctor about this simple blood test. Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options. Take your medicine. If youâ€™re taking medication to treat high blood pressure, high cholesterol, or diabetes, follow your doctorâ€™s instructions carefully. Always ask questions if you donâ€™t understand something.

eart disease, also referred to as coronary artery disease, occurs when the coronary arteries become narrowed or partially blocked, reducing the flow of oxygen-rich blood to the heart. Most likely this is caused by fatty deposits called plaque building up on the artery walls in a process called atherosclerosis, also known as hardening of the arteries. When this happens, you might feel pain or discomfort in your chest, back, neck or arms. Doctors call this angina or chest discomfort. If blood cannot flow to the heart, the muscle begins to die, causing a heart attack. Warning signs of a heart attack may be: â€˘ Pain or discomfort in the chest, arms, shoulder, neck, back or jaw that lasts more than a few minutes or goes away and comes back. â€˘ Pain or discomfort that feels like pressure, burning, squeezing, fullness, tightness, aching, crushing or heaviness. â€˘ Other signs or symptoms may include: sweating, nausea, light-headedness, fainting or shortness of breath. Women may or may not have chest pain and may have less common signs of heart attack, including stomach pain, difficulty breathing, unexplained anxiety, weakness or tiredness. Know your warning signs! focu

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can help prevent heart disease by making healthy choices and managing any medical conditions you may have. Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetablesâ€”adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a personâ€™s body fat. Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The U.S. Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a pharmacy, or at the doctorâ€™s office. Donâ€™t smoke. Cigarette smoking greatly increases your risk for heart disease. If you donâ€™t smoke, donâ€™t start. If you do smoke, quit as soon as possible.

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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Publishers CLIFFORD RICHNER STUART RICHNER Executive Editor JOHN C. Oâ€™CONNELL Section Editor KAREN BLOOM

Editorial Designer JEFFREY A. NEGRIN Vice President of Sales RHONDA GLICKMAN Account Executives AUDREY COHEN SUSANNE COLTEN

ROBERT CUMMINGS JANE FAIELLA NANCY FRIEDMAN ELLEN FRISCH JILL KAPLAN JAON KURKOMELIS KAREN RESNICK

GOOD HEALTH is an advertising supplement to the HERALD Community Newspapers. Copyright ÂŠ 2013 Richner Communications, Inc. Published by Richner Communications, Inc. 2 Endo Blvd., Garden City, NY 11530 (516) 569-4000 â€˘ www.liherald.com

Heart Health Heart of the matter

Stay healthy at every age very journey

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CHANGE YOUR ROUTINE

Small steps that yield results

page S3

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Cover Design JEFFREY A. NEGRIN

Easy tips for a happy, healthy heart

How small changes can lead to big results February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

e hear over and over again that good nutrition and eating a variety of fruits and vegetables continues to be one of the best ways to safeguard our health.

Unfortunately, this time-tested advice proves more easily said than done, and heart disease remains one of the top killers of Americans. Every 25 seconds someone experiences an episode of coronary distress, according to the Centers for Disease Control and Prevention, and about one person will die from a coronary event every minute. These are striking statistics that should be taken to heart as part of a commitment to making small changes that will lead to big health results. â€œPeople think that maintaining a healthy diet is difficult, but itâ€™s important to remember that making small dietary and lifestyle changes can reap major health rewards,â€? says Christine M. Palumbo, a registered dietitian.â€?For example, adding raisins to your diet will deliver potassium and antioxidants along with fiber and inulin to help promote a healthy heart and digestive system. Plus, just 1/4 cup equals a full serving of fruit.â€? Here are five easy tips Palumbo recommends in order to jumpstart a healthier lifestyle and boost your heart health: 1 Lose 10. If you are overweight, losing just 10 percent of your body weight will reduce blood pressure, inflammation and belly fat. 2 Move more. According to the latest data, Americans watch 34 hours of TV each week. Try putting a treadmill in front of the screen, jump rope, or march in place during half of your TV-watching time. Even brief bouts of activity improve cardiac risk. 3 Eat fish. Studies find that eating fish two or three times a week can lower LDL (bad) cholesterol, which reduces risk for heart disease. 4 Seek power snacks. Instead of running to the vending machine for a late afternoon sugary snack, reach for an energy-boosting power snack of dried fruit and nuts, such as almonds. Mix 1/4 cup of raisins and 1/4 cup of nuts for on-the-go snacking all week long.

Make room for whole grains. Whole grains run the gamut from oats and barley to brown rice and bulgur. Switch up your recipes and try making a barley risotto, a bulgur pilaf or a quinoa salad. To get started in thinking about the many tasty combinations you can mix up, hereâ€™s a cholesterol-free, protein-packed recipe that will surely help boost your energy and kick start more heart-healthy habits.

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Heart Disease: Not just a manâ€™s disease anymore

TmS NOT JUST A MANmS WORLD ANYMORE .OW WOMEN HAVE TO WORRY ABOUT HEAR T DISEASE AS MUCH AS MEN DO %VERY ONE KNOWS THAT WOMEN ARE DIFFERENT FROM MEN BUT THIS ALSO MAY CARRY OVER TO ILLNESSES AND DIS EASE )N FACT A STUDY CON DUCTED BY THE .ATIONAL Dr. Sergio Sokol )NSTITUTES OF (EALTH FOUND THAT WOMEN MAY NOT EXPERIENCE THE SAME HEART ATTACK SYMPTOMS AS MEN ESPECIALLY IN REGARDS TO THE ONE MOST IMPORTANT SYMPTOM CHEST PAIN 3URPRISINGLY WOMENmS MOST FREQUENTLY REPORTED EARLY WARNING SYMPTOMS WERE UNUSUAL FATIGUE PERCENT SLEEP DISTURBANCE PERCENT AND SHORTNESS OF BREATH PERCENT &EWER THAN PERCENT OF THE WOMEN REPORTED HAVING CHEST PAIN OR DISCOMFORT PRIOR TO THEIR HEART ATTACKS AND PERCENT REPORTED HAVING NO CHEST PAIN DURING ANY PHASE OF THE ATTACK -OST DOCTORS HOWEVER CONTINUE TO CONSIDER CHEST PAIN AS THE MOST IMPORTANT HEART ATTACK SYMPTOM IN BOTH WOMEN AND MEN n4YPICALo CARDIAC SYMPTOMS WERE BASED PRIMARILY ON THE EXPERIENCE OF WHITE MIDDLE AGED MEN ! LACK OF MAJOR CHEST PAIN MAY BE A PRIMARY REASON WHY WOMEN HAVE MORE UNRECOGNIZED HEART

UALS )F YOU SUSPECT YOU ARE HAVING A HEART ATTACK PLEASE KEEP IN MIND THAT WOMENmS SYMPTOMS FOR HEART ATTACK DIFFER FROM MENmS AND CALL FOR EMER GENCY MEDICAL HELP IMMEDIATELY 3ERGIO 3OKOL - $ #HIEF OF #ARDIOLOGY AT 3T *OHNmS %PISCOPAL (OSPITAL SPECIALIZES IN NON INVA SIVE CARDIOLOGY INCLUDING THE DIAGNOSTIC MODALI TIES OF NUCLEAR MEDICINE AND ECHOCARDIOGRAPHY OR CARDIAC ULTRASOUND $R 3OKOL RECEIVED HIS MEDICAL DEGREE FROM THE 3ACKLER 3CHOOL OF -EDICINE 4EL !VIV 5NIVERSITY IN )SRAEL (E COMPLETED HIS RESI DENCY IN INTERNAL MEDICINE AT !LBERT %INSTEIN #OL LEGE OF -EDICINE AND A FELLOWSHIP IN CARDIOVASCU 7OMENmS (EART !TTACK 3IGNS p - AJOR SYMPTOMS PRECEDING A HEART ATTACK IN LAR DISEASE AT .ORTH 3HORE 5NIVERSITY (OSPITAL $R 3OKOL IS A MEMBER OF THE !MERICAN #OLLEGE OF ORDER OR REPORTED FREQUENCY INCLUDE #ARDIOLOGY AND THE !MERICAN 3OCIETY OF .UCLEAR 5NUSUAL FATIGUE q PERCENT 3LEEP DISTURBANCE q PERCENT #ARDIOLOGY (E IS BOARD CERTIFIED IN CARDIOLOGY 3HORTNESS OF BREATH q PERCENT INTERNAL MEDICINE AND NUCLEAR CARDIOLOGY (E )NDIGESTION q PERCENT SPEAKS FLUENT 3PANISH AND (EBREW !NXIETY q PERCENT 4O MAKE AN APPOINTMENT IN THE )NTERNAL -EDI p -AJOR ACUTE SYMPTOMS DURING A HEART ATTACK IN CINE OR #ARDIOLOGY 0RACTICE AT 3T *OHNmS %PISCOPAL ORDER OF REPORTED FREQUENCY INCLUDE (OSPITAL CALL 3HORTNESS OF BREATH q PERCENT St. Johnâ€™s Episcopal Hospital 7EAKNESS q PERCENT 327 Beach 19th St., Far Rockaway â€¢ 718-869-7515 5NUSUAL &ATIGUE q PERCENT #OLD SWEAT q PERCENT $IZZINESS q PERCENT ATTACKS THAN MEN EXPLAINS 3ERGIO 3OKOL - $ #HIEF OF #ARDIOLOGY 3T *OHNmS %PISCOPAL (OSPITAL 4HE .)( RESEARCHERS FOUND THAT WOMEN IN THE STUDY WHO DID EXPERIENCE CHEST DISCOMFORT MORE OFTEN DESCRIBED IT AS ACHING TIGHTNESS OR PRESSURE RATHER THAN PAIN )N THE STUDY WOMEN WHO HAD BEEN DIAGNOSED WITH A HEART ATTACK WERE ASKED TO LIST THEIR SYMPTOMS IN THE PREVIOUS FOUR TO SIX MONTHS PRIOR TO THE ATTACK 4HE TWO MOST FRE QUENT SYMPTOMS FATIGUE AND SLEEP DISTURBANCES WERE MOST LIKELY TO BE RATED AS SEVERE

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EAT RIGHT

this February, but start giving your heart some extra love. To lower your risk of heart disease or to manage your existing disease, try these steps when preparing meals: Limit fat, especially saturated and trans fat • Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name. • Remove all visible fat from meat before cooking. Take the skin off chicken or turkey before eating it. • Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon. • Bake, broil, roast, stew or stir-fry lean meats, fish or poultry. • Drain the fat off of cooked, ground meat. • When you make a stew, soup or gravy, refrigerate leftovers and skim off the fat with a spoon before reheating and serving. • Eat fish regularly. Try different ways of cooking like baking, broiling, grilling and poaching to add variety. • Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts. • Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella. • Thicken sauces with evaporated fat-free milk instead of whole milk. • Move toward using lower-fat milk and yogurt. Start with 2 percent products, then move to 1 percent and finally to fat-free to adjust to the new taste. • Use liquid vegetables oils and soft margarine instead of stick margarine or shortening. • Limit consumption of cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. These foods tend to be high in trans fats. Many food manufacturers have removed trans fats from their foods. Check ingredient lists on food packages and avoid products containing partially hydrogenated oils. • Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing. • Make salad dressings with olive, walnut or pecan oil. Eat foods containing Omega-3 fatty acids • Select oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil. • Add walnuts to cereal, salads or muffins.

control the amount of salt in your meals. • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes. • Add no additional salt to food at the table. • Select reduced-sodium or no-salt-added canned soups and vegetables. • Check the Nutrition Facts panel for sodium and choose products with lower sodium content. • Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

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February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

The basics of heart-healthy cooking Try walnut oil in salad dressings, too. • Eat two 4-ounce portions of fatty fish each week, like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines. • Not all eggs are the same. Some chickens are given feed that is high in Omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol. Reduce salt (sodium) • Prepare foods at home so you can

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10 Superfoods for Heart Health

Almonds. These nuts have heart-healthy nutrients and unsaturated fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal limits. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from peanut butters, which contain excellent levels of ALA Omega-3. Avocado. This fruit has plenty of healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well. Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxidants. Broccoli. This cruciferous veggie helps support a healthy cardiovascular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system. Cantaloupe. Cantaloupe is a good source of potassium, which helps regulate the body’s hydration level and is essential to proper functioning of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.

Carrots. Known as a great source of beta-carotene, carrots are also a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition. Ground flaxseed. Freshly ground flaxseed is a wonderful plant source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain. Oatmeal. A bowl of oatmeal goes a long way in helping maintain cholesterol levels already within normal limits, which in turn helps support a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts. Brown rice. When brown rice is stripped and polished to produce “white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain cholesterol and blood pressure levels already within normal limits. Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pressure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.

2 3 4 5 6 7 8 9 10

Activate your Life. Introducing the new face of Assisted Living. Socialize at the game center, read a book in the fireplace lounge, or take part in the many recreational activities offered daily. All in the comfort and quality you’d expect of a first class hotel. You deserve nothing less.

www.LivingCenterALP.com ALP Certified- Medicaid Accepted. Facility Licenced by NYS Dept of Health.

431 B E AC H 20 T H S T FA R R O C K AWAY, NY 11691 · T E L: 718.327.2700 · FAX: 718.327.2223

610982

1 February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

hile many factors affect heart disease, the FDA recommends eating foods that are high in fiber and low in fat, sodium and cholesterol to reduce the risk of this disease. Make these 10 foods a regular part of your diet to keep your ticker happily ticking:

HEALTH MEMOS

European Wax Center comes to the Five Towns!

Some easy tips to help your heart stay healthy

UROPEAN 7AX #ENTER IS GIVING WAXING A MUCH NEEDED MAKE OVER 9OU SEE WE BELIEVE FEEL ING GORGEOUS AND LOOKING FAB ISNmT JUST FOR THE PRIVILEGED )TmS FOR EVERYONE THAT WANTS TO FLAUNT THE SMOOTHEST SKIN WHENEVER THEY WANT 4HATmS WHY WE STAND BY OUR WORD WHEN WE SAY n7AXING &OR !LL o 3O RELAX AND INDULGEÃ˜ 7E ARE THE WORLDmS nWAXPERTS o 7E USE ALL NATURAL BEESWAX MADE IN 0ARIS TO KEEP YOUR SKIN SILKY AND SMOOTH -AKE A RESERVATION AND BE OUR GUEST &IRST TIME GUEST %NJOY A COMPLI MENTARY WAX ,ADIES CAN INDULGE IN A BROW UNDERARM OR BIKINI WAX AND GENTS CAN GO SMOOTH WITH A FREE EAR NOSE OR EYEBROW %XPERIENCE OUR n 3TEPS 4O ! 'ORGEOUS 9OUo AT EVERY TREATMENT #,%!.3% 7E BEGIN WITH A CALMING PRE WAX CLEANSER TO REMOVE ANY MAKEUP OIL OR LOTION ON THE AREAS TO BE TREATED 02/4%#4 .EXT WE USE OUR PRE WAX OIL TO ENSURE THE WAX ONLY TAKES HOLD OF YOUR PESKY HAIRS AND NOT TO YOUR SKIN 4)-% 4/ '%4 9/52 7!8 /. /UR EXCLUSIVE #OMFORT 7AX IS THE SECRET TO A VIRTU ALLY PAINLESS TREATMENT #RAFTED IN 0ARIS AND MADE FROM PERCENT ALL NATURAL BEES WAX ITmS FAR MORE GENTLE ON SKIN THAN TRADITIONAL WAX 2%*56%.!4% 4HE LAST STEP IS ALL ABOUT PAMPERING YOUR SKIN !LL BODY TREATMENTS RECEIVE A LOVELY DOSE OF OUR EXCLUSIVE INGROWN HAIR SERUM TO HELP PREVENT BUMPS OR BREAKOUTS !ND FACIAL TREATMENTS FINISH WITH A GENTLE APPLICATION OF CALMING CREAM SO YOU CAN WALK OUT THE DOOR WITH CONFIDENCE European Wax Center â€¢ 345-365 Rockaway Tpke., Store 230-A, Lawrence â€¢ 516-371-9800 Health Memos are supplied by advertisers and are not written by the Herald editorial staff.

Chosen As One of Americaâ€™s Top Extended Care Facilities By Consumerâ€™s Research Council of America

1UIT SMOKING !FTER A YEAR YOUR EXCESS RISK OF CARDIOVASCULAR DISEASE WILL BE REDUCED TO HALF THAT OF A SMOKER #ONSUME LESS CHOLESTEROL 2EAD FOOD LABELS TO FIND THE CHOLESTEROL CONTENT (INT CHOLESTEROL IS FOUND IN ANIMAL BASED FOODS FROM MEAT TO MILK AND MORE 6EGETABLES ARE CHOLESTEROL FREE %AT LESS SATURATED FAT .O MORE THAN OF YOUR DAILY CALORIES SHOULD COME FROM SATURATED FAT q THE KIND THAT IS USUALLY FROM ANIMALS AND IS SOLID AT ROOM TEMPERATURE %AT LESS TRANS FATS 4RANS FATS ARE VEGETABLE FATS THAT HAVE BEEN nHYDROGENATEDo OR nPARTIALLY HYDROGENATED o 4HEY BEHAVE LIKE SATURATED FATS IN THE BODY %AT MORE FISH 4WO SERVINGS A WEEK OF FATTY FISH SUCH AS SWORDFISH SALMON OR TUNA CAN PROVIDE YOU WITH /MEGA FATTY ACIDS WHICH CAN HELP TO PROTECT YOU AGAINST HEART DISEASE The Bristal Assisted Living Communities have facilities in East Meadow, East Northport, Lynbrook, North Hills, North Woodmere, Westbury, Massapequa and White Plains. For information on The Bristal Assisted Living Communities, visit www.thebristal.com.

We Are Proud To Offer Specialized Services:

Neuro Rehab Program The Quadriciser â€¢ Hyperbaric Oxygen Therapy Vitalism Therapy â€¢ Sensory Perception Enhancement Balance Improvement â€¢ Motor Function Improvement Cognitive Retraining â€¢ Memory Improvement Neuropsychological Evaluation Family Counseling and Guidance

We would be happy to arrange a tour of the facility at your convenience

4AKE THE MEDICATION YOUR DOCTOR HAS PRESCRIBED

Comfort Keepers: Expanding to your community

EXTENDED CARE FACILITY

425 National Blvd. â€¢ Long Beach NY 11561 TEL: 516.431.2600 Tel: 516.431.2600 â€¢ Fax: 516.431.0891

(AVE REGULAR PHYSICAL EXAMS THAT INCLUDE TESTS TO SEE IF YOU ARE AT RISK FOR CARDIOVASCULAR DISEASE

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

PARK AVENUE

Bariatric Wellness & Rehabilitation, Cardiac Wellness, Lifevest, Hospice & Palliative Care, IV Therapy, Wound Care, Alzheimerâ€™s/Dementia Care, Intensive Rehabilitation Services, Sub-Acute Rehab, Skilled Nursing Services, Respite Care, Orthopedic Rehabilitation, Respiratory Therapy, Tracheostomy Care, Medical Model Adult Day Care, Long Term Care

CCORDING TO ,ARA 3ERRO THE %XECUTIVE $IRECTOR OF THE "RISTAL !SSISTED ,IVING #OMMUNITY IN %AST -EADOW THERE ARE A NUMBER OF EASY STEPS THAT ,ONG )SLANDERS CAN TAKE TO HELP INCREASE THE HEALTH OF THEIR HEART

4HE "RISTAL !SSISTED ,IVING #OMMUNITIES p

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

OMFORT +EEPERS IS OWNED BY /CEANSIDE RESIDENT *UDY 'EIER #OMFORT +EEPERS IS A WORLDWIDE FRANCHISE SERVICING .ASSAU #OUNTY AND SURROUNDING AREAS )TS MAIN GOAL IS ENABLING INDEPENDENT LIVING AT HOME WITH RESPECT AND DIGNITY #OMFORT +EEPERS AIMS TO KEEP SENIORS IN THEIR OWN HOMES WHILE PRO VIDING NON MEDICAL CARE AND COMPAN IONSHIP !LTHOUGH ELDERS ARE THE MAIN FOCUS ALL ADULTS ARE SERVICED INCLUDING PREGNANT WOMEN 4HE MANY SERVICES PROVIDED BY #OM FORT +EEPERS INCLUDE CONVERSATION COM PANIONSHIP MEAL PREPARATION LIGHT HOUSEKEEPING ERRAND SERVICES GROCERY SHOPPING RESPITE OR RELIEF FOR THE FAMILY MEDICATION REMINDERS GROOMING AND DRESSING GUIDANCE INCIDENTAL TRANSPORTA TION LAUNDRY AND LINING WASHING RECRE ATIONAL ACTIVITIES AND CRAFTS MAIL ASSIS TANCE AND ORGANIZATION PERIODIC REVIEW AND COMMUNICATION AND EMERGENCY MONITOR SYSTEMS #AREGIVERS ARE CERTIFIED BY 4HE !LZHEIMERmS !SSOCIATION OF ,ONG )SLAND %ACH CAREGIVER IS EQUIPPED TO MEET THE NEEDS OF ANY AND ALL PATIENTS !LL HAVE CARS AND HAVE BEEN SUBJECT TO CRIMINAL AND $-6 BACKGROUND CHECKS )N ADDITION ALL EMPLOYEES ARE BONDED AND INSURED ! FREE IN HOME CLIENT ASSESSMENT IS DONE SO THAT YOUR LOVED ONE IS ASSURED THE CORRECT CAREGIVER nMATCHo FOR HIS HER SPECIFIC NEEDS #OMFORT +EEPERS p p #+ COMFORTKEEPERS COM Health memos are supplied by advertisers and are not written by the Herald editorial staff.

HEALTH MEMOS

Lose it … your heart will love it

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

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The heart of the matter February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

EN AND WOMEN ARE AT RISK FOR HEART CONDITIONS INCLUDING HEART FAILURE ARRHYTHMIA AND MOST COMMONLY CORONARY ARTERY DISEASE THE NARROWING OR BLOCK AGE OF ARTERIES THE MAIN CONTRIBUTOR TO HEART ATTACKS 4HE !MERICAN (EART !SSOCIATION FOUND THAT EVEN WITH NO OTHER RELATED CONDITIONS OBE SITY ITSELF INCREASES RISK OF HEART DISEASE AND YOU NEEDNmT BE OBESE "EING JUST PERCENT OVER YOUR CHART WEIGHT SIGNIFICANTLY INCREASES YOUR RISK FOR DEVELOPING HEART DISEASE AND IS GREATER IF YOU CARRY YOUR WEIGHT AROUND YOUR MIDSECTION 4O ASSESS YOUR RISK MEASURE YOUR WAIST AT ITS NARROWEST PART ! HIGH RISK WAISTLINE IS INCH ES OR HIGHER FOR WOMEN AND INCHES OR HIGHER FOR MEN /NE GOOD RULE OF THUMB IS TO KEEP YOUR WAIST CIRCUMFERENCE UNDER HALF YOUR HEIGHT MEANING IF YOU ARE m o YOUR HEIGHT IN INCHES IS THEN YOUR WAIST SHOULD BE NO MORE THAN INCHES 5NFORTUNATELY WEIGHT IS USUALLY THE ELEPHANT IN THE ROOM AT MANY MEDICAL OFFICES $OCTORS OFTEN TREAT WEIGHT RELATED SYMPTOMS WITHOUT ACTUALLY TELLING PATIENTS TO LOSE WEIGHT 4HE GOOD NEWS ,OSING JUST FIVE PERCENT OF YOUR BODY FAT FOR A POUND PERSON THIS MEANS JUST POUNDSØ CAN DRASTICALLY IMPROVE YOUR HEALTH CUTTING YOUR RISK FOR HEART DISEASE HYPERTENSION AND DIABETES IN SOME CASES BY HALF 4AKE CHARGE OF YOUR HEALTH AND SCHEDULE YOUR YEARLY NOT DECADEØ PHYSICAL 2EVIEW YOUR HEALTH RISKS AND OBTAIN INFORMATION ON PROPER NUTRITIONAL PHYSICAL AND MEDICAL CHANGES THAT YOU CAN INCORPORATE TODAY TO CHANGE THE COURSE OF YOUR HEALTH )F YOUR PHYSI CIAN DOESNmT BRING UP WEIGHT LOSS GET THE CONVERSATION STARTED q YOUR HEART WILL THANK YOU Dr. Bo Rosenblat is a board-certified medical doctor and Chief Physician for Dr. Bo’s Diet Center. For more information, call 516-284-8248.

EBRUARY THE MONTH WE DEDICATE TO THE VARIOUS CONDITIONS OF THE HEART IS CURRENTLY UPON US 6ALENTINEmS $AY THE OFFICIAL DAY DEVOTED TO AFFAIRS OF THE HEART ALSO FALLS WITHIN THE MONTH COMMITTED TO HEART HEALTH n4HERE ARE A LOT OF STUDIES THAT SUG GEST THAT ORAL HEALTH AND GUM DISEASE IN PARTICULAR ARE RELATED TO SERIOUS CONDI TIONS LIKE HEART DISEASE o SAYS PERIODON TIST +EITH (ASDAY $ $ 3 OF 0ERIODON TOLOGY AND $ENTAL )MPLANTS OF 2OCKVILLE #ENTRE 3O CAN PREVENTING PERIODONTAL DISEASE A DISEASE OF THE GUMS AND BONE THAT SUPPORT THE TEETH WITH BRUSHING FLOSSING AND REGULAR CLEANINGS BY YOUR DENTIST OR HYGIENIST PREVENT HEART DISEASE 7HILE EXPERTS SAY THE EVIDENCE ISNmT COMPLETELY CLEAR IT IS HOWEVER INTRIGU ING !CCORDING TO THE !MERICAN !CADE MY OF 0ERIODONTOLOGY PEOPLE WITH PERIODONTAL DISEASE ARE ALMOST TWICE AS LIKELY TO HAVE CORONARY ARTERY DISEASE ALSO CALLED HEART DISEASE /NE STUDY FOUND THAT THE PRESENCE OF COMMON PROBLEMS IN THE MOUTH INCLUDING GUM DISEASE GINGIVITIS CAVITIES AND MISSING TEETH WERE AS GOOD AT PREDICTING HEART DISEASE AS CHOLESTEROL LEVELS 3TUDIES HAVE ALSO SHOWN THAT A BACTERIA THAT INHABITS THE MOUTH AND IS KNOWN TO CAUSE CAVITIES AND GUM DISEASE HAS THE POTENTIAL TO CAUSE SERIOUS HEART DISEASE IF IT ENTERS THE BLOOD STREAM !S DOCTORS CONTINUE TO EXPLORE THE RELATIONSHIP BETWEEN GUM DISEASE AND HEART DISEASE WHY NOT HEDGE YOUR BETS "RUSH FLOSS AND SEE YOUR DENTIST FOR REGULAR CLEANINGS 7HO KNOWS IT COULD ADD YEARS TO YOUR LIFE Keith Hasday, D.D.S. • Periodontology & Dental Implants of Rockville Centre, P.C. 132 N. Park Ave., Rockville Centre 516-678-1316 Health Memos are supplied by advertisers and are not written by the Herald editorial staff.

Hypnosis Can Help! 3RI SR 3RI ,]TRSWMW JSV %HYPXW ERH 'LMPHVIR MR E 7EJI 'SQJSVXEFPI )RZMVSRQIRX ;IMKLX 7QSOMRK 7XVIWW %R\MIXMIW *IEVW 4LSFMEW +VMIZMRK 9R[ERXIH ,EFMXW 7IPJ )WXIIQ 'SRJMHIRGI 7XEVXMRK 3ZIV (EXMRK 'PYXXIV 7XYH] ,EFMXW 1IQSV] 4VSGVEWXMREXMSR 1IRSTEYWI 7PIIT -WWYIW 7TSVXW -QTVSZIQIRX ERH 1SVI

Terry Biener, CCH Certified Clinical Hypnotist in practice since 1992

Acupuncture / Massage Therapy, PLLC 1234 W. Broadway, Hewlett NY 11557 (516) 405.5022

HypnoShe@aol.com www.easychanges.com Located in Valley Stream

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610334

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Easy Changes Hypnosis 516-791-6174

HEALTH MEMOS

Indulgent ways to help protect your heart Taking care of your heart is not just about exercise and losing weight. While additional studies are needed, new and emerging research suggests that each of the following may be pleasurable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves.

DRINK COFFEE Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffeeâ€™s potential protective effects. A new study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of Type-2 diabetes compared to those who didnâ€™t drink java. What does coffee have to do with diabetes? The studyâ€™s researchers believe that the beverageâ€™s nutrients may help slow digestion and help support healthy blood sugar levels. Other new and emerging research suggests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL â€œgoodâ€? cholesterol. You can drink to that!

SLEEP MORE Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.

NIBBLE ON DARK CHOCOLATE

may benefit more than just your taste buds. Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, compared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutrients found in cocoa, support healthy blood vessels and overall heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day.

SEEK STRESS RELIEF Taking a time out for self-care - such as a getting a pedicure, doing some journaling or taking a walk in nature - can help you stay clearheaded, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart.

EAT POPCORN A recent study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxidant. Opt for air-popped popcorn sprinkled with a little olive oil or try a low-fat microwave pop.

SPEND TIME WITH FRIENDS Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure, theyâ€™re less likely to smoke and theyâ€™re more likely to be physically active.

Several studies have shown that chocolate

THE BRISTAL

Quality care at Rockville Skilled Nursing & Rehabilitation Center

HYSICAL REHABILITATION IS A THERA PEUTIC PROGRAM DESIGNED TO ASSIST PATIENTS WHO HAVE EXPE RIENCED SIGNIFICANT LIFE CHANGES DUE TO UNDERGOING AN ILLNESS INJURY OR SURGI CAL PROCEDURE )N SHORT IT IS A STEP BY STEP PROCESS TOWARD RECOVERY 7HILE THE PRIMARY GOAL OF PHYSICAL REHABILI TATION IS TO RESTORE INDEPENDENCE IT ALSO ADDRESSES PHYSICAL LIMITATIONS AND ADJUSTMENTS EXPECTED TO IMPACT THE INDIVIDUALmS LIFE IN THE FUTURE 2OCKVILLE 3KILLED .URSING 2EHA BILITATION #ENTER IS A FIVE STAR RATED HEALTH CARE FACILITY LOCATED IN SCENIC 2OCKVILLE #ENTRE !T 2OCKVILLE WE PRIDE OURSELVES ON BEING A n3MALL &ACILITYo AND n"IG &AMILY o /UR COZY HOME LIKE SETTING ENABLES EACH RESIDENT AND FAMILY MEMBER TO DEVELOP COMFORTABLE AND OFTEN LONG LASTING RELATIONSHIPS WITH STAFF MEMBERS WHILE RECEIVING OUTSTANDING SHORT TERM REHABILITATION OR LONG TERM CARE )N ADDITION TO TOP NOTCH REHABILITATION AND NURSING SERVICES EACH RESIDENT HAS THE OPPORTUNITY TO PARTICIPATE IN EXCITING ACTIVITY PROGRAMS AND TRIPS AS WELL AS ENJOYING A RESTAURANT QUALITY MENU 6ISITORS ARE WELCOME HOURS A DAY AND WE INVITE FAMILY PETS TO VISIT TOO /UR BRAND NEW REHABILITATION SUITE AND DINING AREA IS NOW OPEN 7E INVITE YOU TO STOP IN FOR A TOUR TO SEE OUR NEWLY RENOVATED SHORT TERM REHABILITATION UNIT AND FIND OUT HOW 2OCKVILLE 3KILLED .URSING 2EHABILITATION #ENTER CAN HELP YOU OR YOUR LOVED ONE EXPERIENCE A DIFFERENT KIND OF HEALTH CARE 2OCKVILLE 3KILLED .URSING 2EHABILITATION #ENTER -AINE !VE 2OCKVILLE #ENTRE Health memos are supplied by advertisers and are not written by the Herald editorial staff.

THE BEST OF LONG ISLAND ASSISTED LIVING

Heart health starts with healthy food choices

Quality Communities By The Engel Burman Group

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V Alma, Resident of The Bristal

â€œI grew up in the music business and it feels like yesterday that I was ďŹ nding new acts for Rudy Vallee. Perry Como was my good friend and thought me an up-and-comer at 20. By the time Frank Sinatra breezed by my ofďŹ ce at Capitol Records, I had worked my way up to the Professional Department that handled all new music. Then one day I met Marilyn Monroe. My heart jumped! Before I knew it 50 years had sped by like a taxi on 8th Avenue. Now I listen to my music and share stories with my â€œ family â€? at The Bristal. Iâ€™ve earned this comfortable life.â€? Hear more about Almaâ€™s glamorous life. Tune in at thebristal.com/lifestories Lynbrook | 516.593.2424 8 Freer Street North Woodmere | 516.336.2600 477 Hungry Harbor Road THEBRISTAL.COM

OTHER LOCATIONS: East Northport | 631.858.0100 Massapequa | 516.691.0706

East Meadow | 516.542.0800

North Hills | 516.869.1300

Westbury | 516.333.9828

Licensed by the NYS Dept of Health. Eligible for Most Long Term Care Policies.

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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HETHER COOKING AT HOME OR EATING OUT SELECTING HEART HEALTHY FOODS AND RECI PES WILL ALLOW YOU TO ENJOY FLAVORFUL FOODS WHILE LIMITING THE INTAKE OF SATURATED FATS AND CHOLESTEROL ! HEART HEALTHY DIET OFFERS TASTY FOODS AND RECIPES FOR EVERYONE INCLUDING MORE VEGETABLES AND FRUITS WHOLE GRAINS HIGH FIBER FOODS LEAN MEATS AND POULTRY FISH AND FAT FREE OR PERCENT FAT DAIRY PRODUCTS (ERE ARE SOME TIPS FROM *ASON &REEMAN - $ &!## DIRECTOR OF INTERVENTIONAL CARDIOLOGY AT 3OUTH .ASSAU #OMMUNITIES (OSPITAL WHICH WILL HELP YOU BUILD A HEART HEALTHY DIET #HOOSE LEAN MEATS AND POULTRY WITHOUT SKIN AND PREPARE THEM WITHOUT ADDED SATURAT ED AND TRANS FATS p #OOK WITH LESS FAT BAKE OR BROIL MORE FRY LESS p 3ELECT FAT FREE PERCENT FAT AND LOW FAT DAIRY PRODUCTS p #HOOSE AND PREPARE FOODS WITH LITTLE OR NO SODIUM p #UT BACK ON FOODS HIGH IN DIETARY CHOLESTEROL AND CONTAINING PARTIALLY HYDROGENATED VEG ETABLE OILS )N THE EVENT YOU A LOVED ONE OR FRIEND NEED EXPERT ADVANCED POTENTIALLY LIFE SAVING HEART CARE YOU NEED LOOK NO FURTHER THAN THE AWARD WINNING HOSPITAL RIGHT IN YOUR NEIGH BORHOOD q 3OUTH .ASSAU 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH TREATS PATIENTS WITH THE COMBINATION OF ADVANCED TECHNOLOGIES AND BEST CLINICAL PRACTICES AND IS EQUIPPED WITH THE LATEST ADVANCEMENTS IN CARDIAC DIGITAL IMAGING SYSTEMS 4HE #ENTER PERFORMS A WIDE RANGE OF CORONARY AND PERIPHERAL INTERVENTIONAL PROCEDURES INCLUDING BALLOON ANGIOPLASTY AND STENTING 7HEN PROVIDING CORONARY ARTERY BALLOON ANGIOPLASTY IN AN EMERGENCY THE #EN TER COMPLETES THE PROCEDURE IN AN AVERAGE OF APPROXIMATELY MINUTES WHICH IS MINUTES FASTER THAN THE MEDICALLY RECOMMENDED BENCHMARK OF MINUTES &OR MORE INFORMATION ABOUT 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH OR TO SCHEDULE AN APPOINTMENT CALL 3/54( .!33!5 3OUTH .ASSAU #OMMUNITIES (OSPITAL /CEANSIDE p Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

Women’s Health at St. John’s Episcopal Hospital

HAVE YOU HAD YOUR BONE DENSITY TESTED? Low bone mass affects women and men. If you are a woman over 50 your risk becomes much higher. Simple common sense life choices can reduce your risk – healthy diet, active living, reduced alcohol and no smoking. Osteoporosis is both preventable and treatable. Both the American Medical Association and the National Osteoporosis Foundation recommend a bone density exam yearly or every other year for women over the age of 50, as prescribed by your personal doctor. That’s why we are pleased to announce that St. John’s has acquired the best technology available today for bone health assessment, the Discovery QDR bone densitometry system from Hologic. We are committed to providing you the highest quality of care available. For more information or to schedule an appointment for your bone density exam, please contact us at 718-869-7780.

• FASTER RESULTS • BOARD-CERTIFIED RADIOLOGISTS LICENSED RADIOLOGIC TECHNOLOGISTS • COMPLETELY DIGITALIZED SERVICE

SHORTER EXAM TIMES

IMMEDIATE APPOINTMENTS AVAILABLE

Monday through Friday 7 am to 5 pm

327 Beach 19th Street Far Rockaway, New York 11691 • www.ehs.org

Please Call 718-869-7780

HOW MANY LONG ISLAND HOSPITALS ARE IN THE TOP 1% OF HOSPITALS IN THE COUNTRY FOR CARDIOLOGY & HEART SURGERY?

Youâ€™re looking at them. No other Long Island hospitals were ranked in the top 1% in the countr y for Cardiolog y & Heart Surger y by U.S. News & World Report. And how many other Long Island hospitals have been ranked best hospital on Long Island and one of the ver y best in the countr y for Cardiolog y & Heart Surger y for six consecutive years? Again, youâ€™re looking at them. Now, how many nationally ranked Long Island hospitals have the highest possible rates for sur vival among patients with heart disease, according to U.S. News & World Report? You guessed right. Youâ€™re looking at them.

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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good health

A Special Advertising Section February 28, 2013

Heart Health Heart of the matter

Stay healthy at every age

EAT RIGHT A primer for preparing page S3 heart-healthy meals E/N

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SATISFYING SUPERFOODS The Top 10 that make a difference

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Heart of the matter

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

Continued from page S1

Publishers CLIFFORD RICHNER STUART RICHNER Executive Editor JOHN C. Oâ€™CONNELL Section Editor KAREN BLOOM

Editorial Designer JEFFREY A. NEGRIN Vice President of Sales RHONDA GLICKMAN Account Executives AUDREY COHEN SUSANNE COLTEN

ROBERT CUMMINGS JANE FAIELLA NANCY FRIEDMAN ELLEN FRISCH JILL KAPLAN JAON KURKOMELIS KAREN RESNICK

Heart Health Heart of the matter

Stay healthy at every age very journey

begins with one a mountain or preventing step, whether itâ€™s climbing heart disease. February more than just rememberi ng your loved one on Valentineâ€™smeans Day.

CHANGE YOUR ROUTINE

Small steps that yield results

page S3

EAT RIGHT

A primer for preparing heart-healthy meals page S5

Continued on page S2

SATISFYING SUPERFOODS

The Top 10 that make a difference

page S7

Cover Design JEFFREY A. NEGRIN

Easy tips for a happy, healthy heart

e hear over and over again that good nutrition and eating a variety of fruits and vegetables continues to be one of the best ways to safeguard our health.

Unfortunately, this time-tested advice proves more easily said than done, and heart disease remains one of the top killers of Americans. Every 25 seconds someone experiences an episode of coronary distress, according to the Centers for Disease Control and Prevention, and about one person will die from a coronary event every minute. These are striking statistics that should be taken to heart as part of a commitment to making small changes that will lead to big health results. â€œPeople think that maintaining a healthy diet is difficult, but itâ€™s important to remember that making small dietary and lifestyle changes can reap major health rewards,â€? says Christine M. Palumbo, a registered dietitian.â€?For example, adding raisins to your diet will deliver potassium and antioxidants along with fiber and inulin to help promote a healthy heart and digestive system. Plus, just 1/4 cup equals a full serving of fruit.â€? xx Here are five easy tips Palumbo recommends in order to jumpstart a healthier lifestyle and boost your heart health: 1 Lose 10. If you are overweight, losing just 10 percent of your body weight will reduce blood pressure, inflammation and belly fat. 2 Move more. According to the latest data, Americans watch 34 hours of TV each week. Try putting a treadmill in front of the screen, jump rope, or march in place during half of your TV-watching time. Even brief bouts of activity improve cardiac risk. 3 Eat fish. Studies find that eating fish two or three times a week can lower LDL (bad) cholesterol, which reduces risk for heart disease. 4 Seek power snacks. Instead of running to the vending machine for a late afternoon sugary snack, reach for an energy-boosting power snack of dried fruit and nuts, such as almonds. Mix 1/4 cup of raisins and 1/4 cup of nuts for on-the-go snacking all week long. 5 Make room for whole grains. Whole grains run the gamut from oats and barley to brown rice and bulgur. Switch up your recipes and try making a barley risotto, a bulgur pilaf or a quinoa salad. To get started in thinking about the many tasty combinations you can mix up, hereâ€™s a cholesterol-free, protein-packed recipe that will surely help boost your energy and kick start more heart-healthy habits.

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EAT RIGHT The basics of heart-healthy cooking

ou may be treating your sweetheart this February, but start giving your heart some extra love. To lower your risk of heart disease or to manage your existing disease, try these steps when preparing meals: Limit fat, especially saturated and trans fat â€˘ Select lean cuts of beef and pork, especially cuts with â€œloinâ€? or â€œroundâ€? in their name. â€˘ Remove all visible fat from meat before cooking. Take the skin off chicken or turkey before eating it. â€˘ Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon. â€˘ Bake, broil, roast, stew or stir-fry lean meats, fish or poultry. â€˘ Drain the fat off of cooked, ground meat. â€˘ When you make a stew, soup or gravy, refrigerate leftovers and skim off the fat with a spoon before reheating and serving. â€˘ Eat fish regularly. Try different ways of cooking like baking, broiling, grilling and poaching to add variety. â€˘ Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts. â€˘ Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella. â€˘ Thicken sauces with evaporated fat-free milk instead of whole milk. â€˘ Move toward using lower-fat milk and yogurt. Start with 2 percent products, then move to 1 percent and finally to fat-free to adjust to the new taste. â€˘ Use liquid vegetables oils and soft margarine instead of stick margarine or shortening. â€˘ Limit consumption of cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. These foods tend to be high in trans fats. Many food manufacturers have removed trans fats from their foods. Check ingredient lists on food packages and avoid products containing partially hydrogenated oils. â€˘ Use a small amount of oils such as canola, olive and soybean in recipes and for sautĂŠing. â€˘ Make salad dressings with olive, walnut or pecan oil. Eat foods containing Omega-3 fatty acids â€˘ Select oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil. â€˘ Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too. â€˘ Eat two 4-ounce portions of fatty fish each week, like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines. â€˘ Not all eggs are the same. Some chickens are given feed that is high in Omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol. Reduce salt (sodium) â€˘ Prepare foods at home so you can control the amount of salt in your meals. â€˘ Use as little salt in cooking as possible. You can cut at least half the salt from most recipes. â€˘ Add no additional salt to food at the table. â€˘ Select reduced-sodium or no-salt-added canned soups and vegetables. â€˘ Check the Nutrition Facts panel for sodium and choose products with lower sodium content. â€˘ Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

How small changes can lead to big results

February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

Indulgent ways to help protect your heart

aking care of your heart is not just about exercise and losing weight.

While additional studies are needed, new and emerging research suggests that each of the following may be pleasurable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves.

DRINK COFFEE

Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, compared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutrients found in cocoa, support healthy blood vessels and overall heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day.

SEEK STRESS RELIEF

Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffeeâ€™s potential protective effects. A new study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of Type-2 diabetes compared to those who didnâ€™t drink java. What does coffee have to do with diabetes? The studyâ€™s researchers believe that the beverageâ€™s nutrients may help slow digestion and help support healthy blood sugar levels. Other new and emerging research suggests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL â€œgoodâ€? cholesterol. You can drink to that!

Taking a time out for self-care - such as a getting a pedicure, doing some journaling or taking a walk in nature - can help you stay clearheaded, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart.

EAT POPCORN

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Some easy tips to help your heart stay healthy

(AVE REGULAR PHYSICAL EXAMS THAT INCLUDE TESTS TO SEE IF YOU ARE AT RISK FOR CARDIOVASCULAR DISEASE

A recent study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxidant. Opt for air-popped popcorn sprinkled with a little olive oil or try a low-fat microwave pop.

SPEND TIME WITH FRIENDS

4AKE THE MEDICATION YOUR DOCTOR HAS PRESCRIBED 1UIT SMOKING !FTER A YEAR YOUR EXCESS RISK OF CARDIOVASCULAR DISEASE WILL BE REDUCED TO HALF THAT OF A SMOKER #ONSUME LESS CHOLESTEROL 2EAD FOOD LABELS TO FIND THE CHOLESTEROL CONTENT (INT CHOLESTEROL IS FOUND IN ANIMAL BASED FOODS FROM MEAT TO MILK AND MORE 6EGETABLES ARE CHOLESTEROL FREE %AT LESS SATURATED FAT .O MORE THAN OF YOUR DAILY CALORIES SHOULD COME FROM SATURATED FAT q THE KIND THAT IS USUALLY FROM ANIMALS AND IS SOLID AT ROOM TEMPERATURE

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Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure, theyâ€™re less likely to smoke and theyâ€™re more likely to be physically active. Several studies have shown that chocolate may benefit more than just your taste buds.

Anyone can learn CPR â€“ and everyone should!

SLEEP MORE

Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.

HEALTH MEMOS

*****

%AT MORE FISH 4WO SERVINGS A WEEK OF FATTY FISH SUCH AS SWORDFISH SALMON OR TUNA CAN PROVIDE YOU WITH /MEGA FATTY ACIDS WHICH CAN HELP TO PROTECT YOU AGAINST HEART DISEASE The Bristal Assisted Living Communities have facilities in East Meadow, East Northport, Lynbrook, North Hills, North Woodmere, Westbury, Massapequa and White Plains. For information on The Bristal Assisted Living Communities, visit www.thebristal.com. 4HE "RISTAL !SSISTED ,IVING #OMMUNITIES p Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Feed your heart

By Dr. Michael Miller

healthy diet and lifestyle are your best weapons in the ﬁght against heart disease. 5

heart healthy elements. Hold the bagels. The average bagel will cost you more than 200 calories, even before the dousing of an additional 50-100 calories of butter or cream cheese. If you like lox, keep in mind that about 75 percent of the protective Omega-3 fats in salmon are lost when converted into lox by the smoking process. I’ll drink to that. If you are going to drink, red wine and dark beer contain more protective antioxidants or flavonoids than other alcoholic beverages. You can get maximum heart protection with up to 1 ounce of alcohol daily, the equivalent of two, 4 ounce glasses of wine, a 12 ounce bottle of beer, or 2 shots of spirits. Don’t come to a party starving. You’ll overindulge. Eating one meal a day slows down the rate at which we burn calories. That is especially important to keep in mind as we age, because our metabolic requirements are reduced by an average of 5 calories daily. Therefore, eat frequently throughout the day but in small to moderate quantities. You can have your chocolate and eat it too! That is, if it’s dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds.

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Get in your exercise. Especially on those occasions when you do overindulge, try to work off those extra calories. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health. Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. Enjoy the lighter side of life with family and friends as much as you can.

Dr. Miller is Director, Center for Preventive Cardiology at the University of Maryland Medical Center.

Grand Opening

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Whether eating at home, dining out or at a party, we can still enjoy ourselves while practicing a healthy lifestyle. Consider these 10 tips to maintain heart health year-round. 1 Hors d’oeuvres anyone? Among the most heart healthy starters are raw vegetables, particularly broccoli and cauliflower because of their high fiber content. Hummus, which contains good monounsaturated fats, is among the most heart-healthy dips. 2 Carbs beget carbs. Eating simple carbohydrates doesn’t make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds. 3 Choose fish over red meat. Include fish in your menus. Coldwater fish contain protective Omega-3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring (without the cream sauce). Whatever meat you choose, have the gravy or sauce served on the side and limit table salt. 4 Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, over-steaming or boiling will remove many of these

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February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

Nutrition strategies that make a difference

HEALTH MEMO The Path To a Healthier Lifestyle Starts with Understanding

ranklin Square Pharmacy and Surgical opened in1990 and has been caring for its customers with the main objective of helping them to enjoy a long and healthy life. Personalized service is what motivates their loyal customers to keep coming back. Their creative advertising, in a variety of publications, enables current and many new customers the opportunity to experience convenient one-stop shopping with substantial money saving coupons and a unique inventory that is both broad and deep in the terms of product assortments. Buyer and manager Marshall Rose, in addition to an outstanding staff, helps to continue the successful road this unique pharmacy is on. His many years of experience

in being a part of the management teams at many stores belonging to the former Eckerd Pharmacy chain, in addition to a Brooklyn-based department store chain as a general manager and buyer, affords him the opportunity to be resourceful and to make sure all of his vendors accommodate him with the lowest prices so that he can pass huge savings on to his supportive customer base. Franklin Square Pharmacy accommodates customers and physicians with “specialty” compounding. The customer

February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

Franklin Square Pharmacy & Surgical

is always given every consideration and service in all ways possible and beyond, especially during times of health-related stress. They are trusted to recommend products that are most effective for the customer and their budget. For those with sports injuries, their product lines feature a wide variety of braces, splints and other support. Their home health care department is stocked with wheelchairs, transport chairs and many accessory items families need for the purpose of caring for loved ones at home. They also have extensive household, food item and cosmetic departments, plus general and seasonal cards, magazines, newspapers, Lotto, phone cards and services for paying telephone and utility bills, affording the customer the opportunity to find a significant selection of nationally advertised brands all under one roof, at the lowest possible prices. The entire staff looks forward to meeting and helping you with all of your needs, seven days a week. Marshall and the staff thank you for helping make Franklin Square Pharmacy the success that it is. “We care for you and all.” Franklin Square Pharmacy • 925 Hempstead Tpke., Franklin Square • 516-328-7777 Health Memos are supplied by advertisers and are not written by the Herald editorial staff.

Gary Rosenberg Husband, father and business owner Bellmore, N.Y.

For more information on South Nassau’s Center for Cardiovascular Health, call 877-SOUTH-NASSAU or visit www.southnassau.org. Jason Freeman, M.D., FACC Director of Interventional Cardiology

SOUTH NASSAU COMMUNITIES HOSPITAL

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February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

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Franklin Square Pharmacy

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With coupon. Not valid with other offers or purchases. Excludes lotto, cigarettes, and prescriptions. Offer expires 3-7-13. GHH

WE ARE ALWAYS EXPANDING AND ADDING NEW COMPANIES & PRODUCTS WITH LOWER PRICES SO THAT YOU CAN ALWAYS STAY WITHIN YOUR BUDGET • Personalized Service • Knowledgeable Staff • Always In Stock • FREE Local Delivery• Same Day Special Orders • Fully Stocked Surgical Department • Bedside Equipment • Wheelchairs • Walkers & More

“We care for you and all your needs!”

Caring for a loved one at home?

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all types of wheelchairs, transport chairs, crutches, & all “at home products” available for YLU[ or W\YJOHZL.

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CONVENIENT PARKING BEHIND BUILDING

Fill any 20 prescriptions per individual and receive a

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Welcome Express Script Members! We will gladly transfer your prescriptions!!!

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• Plush Toys • Greeting Cards • Toys • Snacks • Beverages • Refrigerated Beverages • Cigarettes • Food Products • Newspapers • Magazines • Cosmetics • School Supplies • Household Needs

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Phone #: 516-328-7777 • Fax #: 516-328-7796 or visit us at www.franklinsquarepharmacy.com NOT RESPONSIBLE FOR TYPOGRAPHICAL ERRORS. SALES ITEMS AVAILABLE WHILE SUPPLIES LAST. SORRY NO RAIN CHECKS.

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Comfort Keepers: Expanding to your community

February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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

THE BEST OF LONG ISLAND ASSISTED LIVING

Ease those aching feet

Quality Communities By The Engel Burman Group

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0OST !VE 7ESTBURY p S Health Memos are supplied by advertisers and are not written by the Herald editorial staff.

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

The heart of the matter

February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

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HEALTH MEMOS

February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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When it comes to your health, your heart is in your mouth

or years, you may have overlooked a handy tool in the ďŹ ght against cardiovascular disease â€“ your toothbrush.

Studies link tooth and gum health to heart health. A 2005 review from Finlandâ€™s Helsinki University Central Hospital, which was published in the Journal of Periodontology, found that chronic inflammation, such as that found in gum disease, increases the risk that a patient will develop heart disease. A 2010 survey of 12,000 people in Scotland found that, over an average of eight years, those who rarely or never brushed their teeth were 70 percent more likely to develop heart disease than those with twicedaily brushing habits. Researchers donâ€™t quite know how the connection between oral health and heart health works, but that doesnâ€™t mean that you should dismiss the link. Brushing your teeth might be the easiest, simplest way to keep your heart healthy. Of course, brushing your teeth isnâ€™t the only way to take care of your mouth. Use oral care probiotics in addition to brushing and flossing. You can do more than simply brushing and flossing every day. Oral care probiotics, like EvoraPlus, may help make up the difference. Probiotics, or good bacteria, adhere to tooth surfaces, where they leave less room for harmful bacteria to attach to grow. Donâ€™t let sugar stay on your teeth between brushings. Drink water after eating or drinking liquids to rinse your teeth. Donâ€™t bathe your teeth in sugar all day by continuously eating or sipping beverages like soda. Instead, have sugary liquids with meals and limit snacking. Stay away from foods that are likely to stick to teeth, such as candy, and try having an apple instead. Apples increase saliva production, so they actually help rinse your mouth of cavity-causing bacteria.

Prevention is the Best Medicine

Although gum disease seems to be associated with heart disease, more studies are needed before we can say with certainty what the relationship is. Research has not shown that treatment for one of these diseases will help control the other, but it is known that regular dental checkups, professional cleanings and good oral hygiene practices can improve oral health and that good oral health contributes to good overall health. While regular dental exams and cleanings are necessary to remove bacteria, plaque and tartar and detect early signs of gum disease, you can play a major role in preventing gum disease: â€˘ Brush for two to three minutes, twice a day, with fluoridated toothpaste. Be sure to brush along the gumline. â€˘ Floss daily to remove plaque from places your toothbrush canâ€™t reach. â€˘ Use a mouth rinse to reduce plaque up to 20 percent. â€˘ Eat a healthy diet to provide essential nutrients (vitamins A and C, in particular).

HEALTH MEMOS

Quality care at MP Family Health

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

Heart health starts with healthy food choices

10 Superfoods for Heart Health

Almonds. These nuts have heart-healthy nutrients and unsaturated

fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal limits. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from peanut butters, which contain excellent levels of ALA Omega-3.

a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition.

Avocado. This fruit has plenty of healthy fats. Avocados have

Broccoli. This cruciferous veggie helps support a healthy cardiovascular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system.

Cantaloupe. Cantaloupe is a good source of potassium, which

helps regulate the body’s hydration level and is essential to proper functioning of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.

Oatmeal. A bowl of oatmeal goes a long way in helping maintain

cholesterol levels already within normal limits, which in turn helps support a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts.

Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxidants.

Ground flaxseed. Freshly ground flaxseed is a wonderful plant

source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain.

monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well.

Carrots. Known as a great source of beta-carotene, carrots are also

Brown rice. When brown rice is stripped and polished to produce

“white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain cholesterol and blood pressure levels already within normal limits.

Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pressure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.

Understanding their many positive benefits By Dayna Winter, M.S., R.D.

mega-3 fatty acids continue to make big news in the world of health and nutrition – and it turns out their stellar reputation is well deserved. For instance, select population studies and clinical trials have shown that Omega-3s support a healthy heart. Some studies have also shown that Omega-3s play a positive role in inflammation, support healthy triglyceride levels and have other positive health benefits. There are three types of Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaeonic acid (EPA) and docosahexaeonic acid (DHA). EPA and DHA are commonly referred to as “fish oils” because these are the main Omega-3s in fish. Health experts have yet to come up with an official recommendation for EPA and DHA, but about 500 mg daily is a good number to aim for. The current recommendation for ALA is 1.1 g daily for women and 1.6 g for men. ALA is found in vegetable oils, like soybean, canola and flaxseed; it is also found in walnuts, flax and pumpkin seeds, purslane and eggs, especially those hatched from chickens fed a diet high in omega-3s. Most Americans have no problem getting enough daily ALA. (Just 2 tablespoons of walnuts have about 1.1 g, and 1 tablespoon of canola oil has 1.3 g.) It’s the Omega-3s EPA and DHA that many should be concerned with, according to Richard Deckelbaum, M.D., director of the Institute of Human Nutrition at Columbia University. He says current intake of EPA and DHA in the U.S. is one-third to onesixth of what it should be. The most abundant food source of EPA and DHA are fish, especially fatty types, such as salmon, sardines, halibut and herring. If you eat fatty fish twice a week, and include walnuts, canola oil, and/or flaxseed on a regular basis, you should cover your Omega-3 needs. Not a fish eater? Many foods are now enriched with Omega-3s, including EPA and DHA. Or you can take a daily one-gram Omega-3 supplement (consult your doctor first). Here’s what to look for: • Buy a product that is molecularly distilled to ensure it is free of impurities, such as PCBs, dioxins or mercury. • Look for the words “pharmaceutical grade” on the label to further insure purity. • Check for algae-derived EPA and DHA if you are a vegetarian. (The label will tell you whether the EPA and DHA are fish or algaederived.) • Choose a supplement that provides a 1:1 ratio of EPA to DHA, or one with slightly higher levels of EPA than DHA. Take note that too much EPA or DHA can adversely affect your immune system and may not be safe for people who take blood thinners. Consult a health professional before deciding on a supplement.

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February 28, 2013 — GOOD HEALTH – HERALD COMMUNITY NEWSPAPERS

The many splendors of Omega-3s

HOW MANY LONG ISLAND HOSPITALS ARE IN THE TOP 1% OF HOSPITALS IN THE COUNTRY FOR CARDIOLOGY & HEART SURGERY?

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February 28, 2013 â€” GOOD HEALTH â€“ HERALD COMMUNITY NEWSPAPERS

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