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January 31, 2019

strategies for success

BALDWIN HERALD â€” January 31, 2019

your HEALTH body / mind / fitness

January 31, 2019 — BALDWIN HERALD

Quality care that comes from the heart South Nassau receives Healthgrades®* Five-Star ratings for coronary intervention excellence • 1 of only 27 hospitals in New York to receive a five-star rating • Ranked among the top 10% in the nation for Coronary Interventional Procedures Proud Sponsor of:

*Healthgrades is an independent national rating organization and a leading online resource helping consumers make informed decisions about physicians and hospitals.

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For more information, call 877-SOUTH-NASSAU or visit southnassau.org

HEALTH Don’t Drink Sugar Calories Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. For this reason, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

your

HEALTH Publisher Stuart richner Executive Editor

Scott Brinton Section Editor

Karen Bloom Vice President of Sales

rhonda GlicKman Vice President

of Operations michael BoloGna Operations Manager roBert Kern Editorial Designer Cover Design Jeffrey a. neGrin

Your Health is an advertising supplement to the Herald Community Newspapers.

It’s not just a summertime thing

re you one of the many people who think being well hydrated means drinking eight 8-ounce glasses of water every day? Or that only the water we drink hydrates us? Or that there’s no such thing as drinking too much water? The fact is, hydration is essential for life, but there are a number of myths about it. Myth: Only the water we drink hydrates us. Fact: In addition to the water we drink, we also get some of our water from the foods we eat and the beverages we drink. According to the Institute of Medicine, about 80 percent of people’s total water comes from drinking water and beverages — including caffeinated beverages — and the other 20 percent is derived from food. These include fruits and vegetables that have a high percentage of water such as tomatoes, celery, and melons. They also include soups, milk, and juices. Water from all of these sources adds up to give us our daily fluid intake, or total water. Does drinking more water really… Help us lose weight by making us feel full? Help improve our skin tone? Help rid us of toxins? The same answer applies to each of these claims: There is no clear scientific evidence that increasing the amount of water we take in does any of those things. On the other hand, there is no clear scientific evidence that it doesn’t. The bottom line is, researchers have more work to do before anyone can reach any firm conclusions about the benefits of increasing our water intake. Myth: We need 8 glasses of water a day. Fact: Not only is this simply not the case, no one really knows where the recommendation came from! The fact is, different people need different amounts of water to stay hydrated. It all depends on how much we perspire, which is affected by the climate we live in, the kinds of clothing we wear, and our activity levels. Other factors that impact how much water we need include certain medical conditions we may have such as diabetes or heart disease. While there is no single recommendation for how much water each of us needs, a good rule of thumb is to drink fluids when you are thirsty and have beverages with your meals. For most of us, that’s enough to stay hydrated. But try to stay away from sweetened beverages as they can have too many calories and no nutritional benefit. Another way you can estimate if you are well hydrated is by the color of your urine. If it’s pale or straw-colored, you are likely well hydrated. Dark urine can indicate that you’re not. What about sports drinks? Sports drinks that have electrolytes can be beneficial for those who do intense, vigorous exercise in hot weather. The downside is that they can contain added sugars and lots of calories. Experts recommend drinking water while we exercise and then having a healthy snack such as a banana or some orange slices afterwards. Myth: There’s no such thing as too much water. Fact: Though it’s rare, there actually is such a thing and it is called overhydration. For most people, the kidneys get rid of excess water. But for those whose kidneys don’t work as well as they should, or who have certain liver or heart problems, overhydration can happen. It can lead to having too little sodium in the body, which can be dangerous. Signs of overhydration are usually mild and include being easily distracted and having little energy. But if overhydration happens quickly, it can cause confusion, seizures, or a coma. Above photo: Drink up! You need different amounts of water depending on your situation and environment. If you pay attention, your body will tell you whether or not you’re hydrating properly.

Super superfoods Differentiating between hype and health By Julia Price It seems like everyone is super pumped about superfoods these days, so it can be difficult to determine which have been proven to be effective and which are just a fad. It’s found its way into mainstream vernacular — and doesn’t seem to be going away any time soon. While this terminology is new, and the labeling varies, the benefits of these 12 superfoods have been well-documented — sometimes for centuries.

CaCaO Cacao nibs are filled with antioxidants that can help protect you from illness and heart disease. And if you’re not a big fan of bananas or spinach, you can incorporate this into your diet to add some potassium. Cacao is also high in iron, which can be especially helpful if you’re vegan or considering cutting down on your red meat consumption. Not in the greatest mood? Cacao nibs are also known for their mood-enhancing benefits; they trigger your brain to release neurotransmitters that help ease anxiety and produce a euphoric, love-infused feeling.

Berries Berries — specifically blueberries, blackberries, and raspberries — are powerful disease fighters. High in antioxidants, they are a top choice of doctors and nutritionists. As part of a healthy diet, they can help in prevention of different ailments, including high blood pressure, heart disease and cancer, while combatting aging, supporting digestion and benefiting the skin. A study conducted by the University of Illinois at Urbana-Champaign on prostate cancer showed that the anthocyanins found in blueberries may attack cancercausing free-radicals and prevent tumor cells from forming.

QuinOa Packed with amino acids, this gluten-free substitute for traditional grains is full of iron, protein and lysine, which can help repair tissues in the body. Quinoa is also high in magnesium, which can alleviate migraines by relaxing blood vessels and balancing sugar levels. Magnesium’s benefits also include enriching teeth and gums, building stronger bones and helping regulate body temperatures.

TurMeriC Nutritionist Dr. Josh Axe says that the health benefits of turmeric are well researched. In fact, turmeric tops ginger, cinnamon, garlic and ginseng as perhaps the most-studied medicinal herb. Turmeric is naturally anti-inflammatory, which helps with joint pain and digestive problems such as bloating. It’s also linked to helping prevent psoriasis flare-ups and healing wounds and other skin ailments at a much faster rate.

Chia seeDs Mayans and Aztecs have depended on this superfood for centuries because of the high protein and fiber content. Chia seeds slow the absorption of nutrition from your meals. In addition to being high in protein, chia seeds also high in calcium, so for people who are prone to osteoporosis, this is an incredible supplement to add to your diet.

Dark leaFy greens Kale, spinach, broccoli, collard greens and bok choy are all high in vitamins A, B, C, E and K. It’s widely recommended that people consume these leafy greens multiple times a week to prevent different forms of cancer and protect cells. High in iron and fiber, dark leafy greens assist in regulating energy levels and digestion; they can help eaters maintain healthy weights and colon health.

keFir (yOgurT) Moving on to gut health, kefir is a probiotic that has many antibacterial properties. As this is a milk-derived probiotic, there are now dairy-free alternatives; coconut milk being one of them, however some research shows that these aren’t as effective as kefir options made from cow’s milk. Kefir can help balance digestion and bowel movements, as well as suppress allergy or asthma symptoms.

BALDWIN HERALD — January 31, 2019

Tip

Stay hydrated year round

HEALTH HEALTHMEMOS MEMO

January 31, 2019 — BALDWIN HERALD

Scholarship Competition for high school students

he NSPC Health Science Scholarship Competition is the first-of-its-kind health science scholarship competition in the nation. This competition is exclusively for high school students in Nassau and Suffolk Counties in New York. Student teams will be judged in one of seven categories at the competition to be held on May 30, 2019: Behavioral Sciences; Biology – Medicine/ Health; Biology – Microbiology/Genetics; Health Related Biochemistry/Biophysics, and Bioengineering and Computational Biology. The competition is sponsored by Rockville Centre-based Neurological Surgery, P.C. (NSPC), Long Island’s largest, private neurosurgery practice, and administered by the not-for-profit Center for Science Teaching and Learning (CTSL) also of Rockville Centre. Student competitors will work in teams to develop and create presentations which they will showcase during the competition. Projects must focus on human health science and finding solutions to health-related issues. Students will vie for $80,000 in monetary prizes and other recognitions. For rules and to apply for the competition, visit www.CSTL.org/nspc. The registration fee for students to enter the competition is $25.00 and the registration deadline is 4 p.m. on April 30. Since the competition was announced in September 2018, a number of schools have begun preparing their team projects. Representatives of NSPC and CSTL will be visiting schools and hosting events in the coming months to inspire more stu-

motivating young people to take interest in STEM education and pursue careers in health and science. This is especially important with the high demand for healthcare and medical science positions, locally and nationally.” “Despite the high demand for healthcare and medical science industries, we are still seeing far too few American high school graduates pursuing these related studies,” says Dr. Ray Ann Havasy of the Center for Science Teaching and Learning. “This competition,” she notes, “seeks to highlight this issue and be part of the solution. Working with the professionals at NSPC, we are supporting and encouraging our next generation’s interest in higher education and careers in STEM fields.” The competition has already attracted a large number of entries, so student teams are encouraged to submit applications as soon as possible. Long Island high school principals, science teachers, and guidance counselors are asked to share this information and encourage students to participate. Pictured from left to right are Dr. Ray Ann Havasy, Executive Director of the Center for Science Teaching and For more information about the NSPC Health Learning (CSTL), Dr. Michael Brisman, Chief Executive Officer of Neurological Surgery, P.C., and Julie Lipkowitz of Science Scholarship Competition, competition rules Neurological Surgery, P.C. (NSPC). Drs. Havasy and Brisman recently announced the creation and launch of the Neurological Surgery, P.C. Health Science Scholarship Competition to inspire and motivate young people to pur- and deadlines, visit www.CSTL.org, call (516) 7640045, or email Kevin Sanders at NSPC@CSTL.org. sue careers in health and science. dents to be part of the competition. Health and science careers are in high demand. The Bureau of Labor Statistics reports that healthcare related occupations are expected to generate 2.3 million new jobs through 2024, representing

faster employment growth than any other industry. “As leaders in the medical profession,” notes Michael H. Brisman, M.D., an attending neurosurgeon and chief executive officer of Neurological Surgery, P.C., “we must focus on inspiring and

1991 Marcus Ave., Lake Success • 516-442-2250 Health memos are supplied by advertisers and are not written by the Herald editorial staff. Neurological Surgery, P.C..indd 1

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

Terry Biener, CCH

516-791-6174 www.easychanges.com Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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1/23/19 12:35 PM

How to choose an affordable animal hospital

et care is a fundamental piece of keeping your dog or cat healthy. Here a some steps that can help you find affordable veterinary services. Check out the staff Before you hand over the care of your pet, you need to do the research to check if the staff is experienced, qualified and capable. It’s also optimal to search for a sympathetic staff too. Realizing that they’ll administer to your pet the way you do will help reduce the agony and stress. Consider communication Is it simple to speak with the veterinarians? Does the staff communicate adequately? Do you understand the issue with your pet? In case you’re touchy around your pet’s vet or disappointed with the appropriate responses you receive, it might be worthwhile to check out another vet and pet healing center. Determine the office’s specialty What sort of treatments does the animal hospital specialize in? If you have a senior feline, for

example, you’ll likely need to search for an affordable animal hospital that spends significant time with geriatrics. Look up location and schedule Some pet hospitals are open each day and weekends. That is ideal since you never know when you’ll wind up with a pet emergency. Also think about the distance; the closer to your home, the better. When you have your hands full managing a wiped-out dog or cat, knowing you’re just a couple of minutes from an animal hospital in Long Island is a comforting thought. To learn about North Shore Animal League America’s Pet Health Center’s affordable veterinary care, visit www.phcanimalleague.com or call 516-883-2000.

516-883-2000 • www.phcanimalleague.com Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Healthy outlook for a healthy year

Find 30 minutes a day to walk Getting the recommended 30 minutes of exercise each day can be as simple as taking a walk. If you’ve got a busy schedule, take three 10-minute walks throughout your day. “That’s 10 minutes before work, 10 minutes at lunch and then 10 minutes after work. Make it fun! Grab a partner at work to get you through your lunch routine. Then have a friend or family member meet you for an evening stroll,” suggests physical therapist Stacie Page.

he new year can be an exciting time, brimming with the promise of fresh starts and new beginnings. It’s also an opportunity to recommit to your health and well-being: Eat better. Exercise three times each week. Drink more water. Creating these resolutions is easy enough. Sticking to them beyond the month of January, however, is another story. Whether the new year has you feeling totally inspired or a tad overwhelmed, here’s some advice to help you make — and keep — your healthy resolutions this time around.

Take the stairs Making small, daily changes such as taking the stairs instead of the elevator may seem minor, but they can make a big difference for your heart in the long run. “Individuals who are physically active are much less likely to develop cardiovascular disease,” explains cardiologist Chiadi E. Ndumele, M.D., M.H.S.

Practice mindful eating These days, it’s common to chow down with your eyes glued to a screen, but eating when you’re distracted leads to overeating. Take time to slow down and pay attention to your food, pausing to put down utensils between bites. “When you eat mindfully, it’s easier to notice when you feel full, plus you’re more likely to enjoy the foods you eat,” says dietitian and research nutritionist Diane Vizthum.

Commit to a 30-day fitness challenge Pick a fitness activity that’s easy and doesn’t require equipment, and commit to it for 30 days. There are many options to challenge yourself: practicing yoga, taking regular walks or joining a fitness class. “Find what motivates you. Whatever you do, make yourself accountable or find an accountability partner. Whether your goal is to lose weight, lower cholesterol or have more energy to play with young ones, you have the power to make a change,” encourages Page.

Chill out and rest up According to sleep expert Rachel Salas, M.D., when it’s time to sleep, it’s time to chill — literally. Knocking the thermostat down to 68 degrees or lower before you tuck into bed can help you sleep better. Darken your room by drawing the curtains or dimming the display on your alarm clock to really get those quality Zs. Adopt an attitude of gratitude Take some time at the beginning or end of the day to reflect on what you’re grateful for. “A daily grateful check-in or keeping a grateful journal is a way to shift your focus and minimize the distorting influence of stress. Reminding ourselves of the small, everyday positive

aspects of our lives helps to develop a sense of balance and perspective that can enhance well-being,” says psychiatrist Susan Lehmann, M.D.

Above photo: Working towards continued well-being can be as simple as finding a new hobby to stay active — such as yoga or martial arts.

Advanced orthopedic and rehabilitation services, all in one convenient location Mercy Medical Center offers advanced orthopedic services, including surgical and non-surgical treatment options, and a fully certified rehabilitation program.

Following treatment, highly specialized inpatient and outpatient rehabilitation helps patients reach their highest level of function. Mercy is the only hospital in Nassau County offering both Bioness H200 wireless hand rehabilitation and L300 foot drop systems.

mercymedicalcenter.chsli.org 1000 N Village Ave, Rockville Centre, NY 11570

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BALDWIN HERALD — January 31, 2019

Resolve to achieve a happy and healthier you in 2019

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South Nassau and Mount Sinai heart care team give patient a second chance at life

ill R., 67, was considered a model patient. An ex-smoker, he dutifully took his prescribed medicines for high blood pressure and high cholesterol. During a routine visit to the South Nassau Primary Care Center at Bellmore, Carolyne McHyman, DO, performed a physical exam, ordered further diagnostic tests and recommended Bill see his cardiologist. The follow-up tests found a serious and potentially lethal blockage in Bill’s heart, known as a “widow maker.” Most patients — like Bill — have no symptoms or pain. Bill’s cardiologist, Pilar StevensHaynes, MD, recommended a cardiac catheterization to check for additional blockages. Jason Freeman, MD, director of Interventional Cardiology at South Nassau, performed the catheterization in April and discovered his main arteries were significantly blocked. Robin Varghese, MD, associate professor of the Department of Cardiovascular Surgery at the Icahn School of Medicine at Mount Sinai and director of Mount Sinai’s Cardiovascular Critical Care, was at South Nassau on the day of Bill’s catheterization. Dr. Varghese is Bill’s lifesaving heart care team (left to right): Robin Varghese, MD, director of Mount Sinai’s Cardiovascular Critical Care; Pilar Stevens-Haynes, MD, spending time at South Nassau each month as part of South clinical cardiologist at South Nassau; and Jason Freeman, MD, director of Interventional Cardiology at South Nassau, combined to remove a Nassau’s recent affiliation with Mount Sinai Health System. He potentially lethal blockage in his heart. determined Bill needed open-heart surgery. Bill was very anxious and nervous about having major heart sur- “The team of doctors at both South Nassau and Mount Sinai … they For more information about “Life is Why” events and gery, but he had a great deal of confidence in Dr. Varghese and his saved me,” Bill says. “They gave me a new lease on life, and I am programs or to schedule an appointment with South team of doctors. “He was so reassuring and calming,” Bill says. “I left taking full advantage of it.” Nassau’s Center for Cardiovascular Health, please call his office thinking, ‘This is going to be OK.’” Education and prevention are essential components to providing 1-877-SOUTH-NASSAU. Days later, Dr. Varghese and his team performed a three-hour expert cardiovascular care. South Nassau and Mount Sinai are proud operation at Mount Sinai to restore blood flow to Bill’s heart. Within to serve as joint sponsors of the American Heart Association (AHA) four days, Bill was home and back at church in Massapequa. “Life is Why” initiative. Together, they will host an array of special Today, Bill participates in South Nassau’s Cardiac Rehabilitation events and programs throughout 2019 to create a heart-healthier program three days a week in Oceanside, right on Long Island. Long Island. 1-877-SOUTH-NASSAU Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Physical Therapy Report

Patient Progress:

Excellent

Therapy That Transforms Lives Lynbrook Restorative Therapy and Nursing, 243 Atlantic Avenue, Lynbrook, New York 11563 • 516.634.1400 www.lynbrookrehab.com

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January 31, 2019 — BALDWIN HERALD

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BALDWIN HERALD — January 31, 2019

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January 31, 2019 — BALDWIN HERALD

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In-home care that elevates the human spirit

omfort Keepers helps maintain independence and quality of life. Our caregivers travel to clients’ homes to provide care services and living assistance. Our work allows seniors and disabled individuals to live independently and as comfortable as possible. With our expert caregivers in your loved one’s home, you can rest assured knowing he or she is receiving the best care possible. Our passion is to provide loving, experienced care and support when you can’t be there. We understand the physical and emotional challenges when an aging loved one requires extra help to remain in his or her own home. Comfort Keepers can ease the pressure on family and friends while providing reliable, expert in-home care. From nutritional meal preparation and grooming to light housekeeping and companionship, Comfort Keepers helps make our clients’ lives brighter, safer, and more enjoyable — all from the comfort of home. Not sure what care you may need? We know that when it comes to in-home care, no two cases are alike. This is why we believe in personalized care plans. To get started, just follow these simple steps: Call for an in-home assessment. We’ll determine the ways we can help, and then schedule an inhome assessment at your convenience. During the in-home evaluation, we will give you feedback in real time, with no waiting. Thanks to our ®

The Grand Pavilion provides rehabilitation and nursing at its best

M proprietary in-home diagnostic tools, you’ll have an itemized care plan you can trust. We want transparency and trust during this process. This is your loved one’s health and well-being we’re talking about, after all. Getting in touch with us is simple. Call us 516442-2300 to learn more about in-home care, senior home care, respite care, and other services we offer.

s. L. lives in Rockville Centre, and is well aware that the Grand Pavilion is the place to go for quality patient and rehabilitation care. When Ms. L. was asked by the Concierge Director what her first impression was, coming to the Grand Pavilion, she immediately responded: “I was terribly nervous about the transition of coming to a Sub-Acute Nursing Facility, but all of the staff here were just so fantastic, and made me feel at home that my nerves quickly disappeared”. Upon admission to the Grand Pavilion, Ms. L. was unable to walk, and was very weak. Her medical state at the time had caused this, and she really

needed all the help she could get, to get back to where she was, before she went to the hospital. Ms. L. progressed to the point where she was independent, and was walking up to 150 feet on her own. The staff is glad that they were able to walk Ms. L. through the journey of rehabilitating and returning home safely, so that she can continue on with her beautiful life, as if nothing ever happened. This is just one of the many stories that The Grand Pavilion is part of, and we are so lucky to be making a difference in people’s lives every day. To see some of these stories in action, stop by for a tour, and we will be happy to show you around!

516-442-2300 • www.oceanside-786.comfortkeepers.com.

41 Maine Ave., Rockville Centre 516-536-7730 • TheGrandPavilionRC.com

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

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A healthier lifestyle awaits at Medi-Weightloss Garden City

Mercy uses advanced technology to treat Physical Medicine and Rehabilitation patients

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e all have made New pletely reverse after more subYear resolutions to stantial weight loss. challenge ourselves to At Medi-Weightloss® Garden make positive changes towards City (MWL) we offer in-depth leading a healthier lifestyle. nutritional counseling with indiUnfortunately, they often fail, vidualized diet prescriptions, and, likely because we find our selfwhen indicated, prescribe FDAchallenge too, well, challenging. approved medications to help Old habits, particularly bad ones, control hunger. We recognize are just too difficult to break that increasing daily activity and because change often evokes incorporating strength training is feelings of psychological or physione of the key components of cal discomfort. achieving and maintaining Jessica Juliano-McTygue weight loss. In addition, our Obesity prevalence in Nassau MSN, FNP-C County is 56 percent among patients have access to a private adults and adolescents, 33 peronline community that offers diet cent. The health risks of being obese include diabe- and exercise tips and support. tes, high blood pressure often with kidney disease, What differentiates MWL from others is that asthma, and sleep apnea. In addition, obesity dur- we’re medical professionals who monitor and suping pregnancy carries a higher risk of complications port your individual needs throughout your journey for both mother and baby, and obese men have to wellness. Statistics show that an important comhigher rates of erectile dysfunction. ponent of overall success in achieving weight loss The good news is that many of these risks goals is incorporating an accountability partner or decrease after you lose as little as 5-7 percent of your support system that will keep us motivated and on starting weight, and associated conditions may com- track. At MWL we are here to do just that!

ercy Medical Center’s Physical Medicine and Rehabilitation unit is a highly specialized 37-bed facility dedicated to the comprehensive rehabilitative care of inpatients who have suffered catastrophic illnesses and injuries such as stroke, spinal cord injury, amputation, major orthopedic surgery, severe disabling arthritis and acquired brain injury. Mercy, in Rockville Centre, is the only hospital in Nassau County to offer the Bioness Wireless Rehabilitation System: Ness H200 Wireless Hand System and the Ness L300 Foot Drop System. This state-ofthe-art technology uses functional electrical stimulation to stimulate the nerves to activate weak muscles in the forearm, hand and lower leg. Both systems may help a patient regain function if his/her condition is due to a stroke, a traumatic brain injury, an incomplete spinal cord injury or other neurological disorder. Using advanced equipment and techniques to help patients reach their highest possible level of function and independence, the staff includes the area’s top physical, occupational and speech therapists. For more information, visit www.mercymedicalcenter.chsli.org or call 516-62-MERCY(63729).

300 Garden City Plaza, Suite 330, Garden City 516-268-3026 • www.mediweightloss.com

1000 N. Village Avenue, Rockville Centre, NY 11570

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

In the business of staying fit

By Kristen Castillo

or drop your plans altogether. According to certified personal trainer and gym owner Cat Kom,”you can’t just go from zero to hero, or five days a week hardcore.” Two to three days a week is a reasonable and maintainable goal that will likely help you see fitness time as a treat, rather than a burden.

fter a long day at the office, you’re probably tired from work, meetings, phone calls and more. While you’re not necessarily in the mood to go work out after clocking out, the benefits of exercise — burning calories, flexibility, de-stressing, etc. — can leave you feeling healthy and rejuvenated and ready to take on the next workday. So how do you stay motivated to hit the gym instead of hitting happy hour or the couch? Fitness experts say putting structures in place is key to keeping your after-work fitness plans on track. Be Ready Bring your exercise clothes, shoes, a water bottle and snacks with you to work. That way you won’t have take extra time to stop home and potentially get sidetracked or find excuses. Joey Daoud is the founder and CEO of New Territory Fitness, an online fitness coaching company that works with office workers and companies remotely. He says if it takes you more than 15 minutes to get to a gym, that could be reason enough for you to skip working out. “When exercising after work, you want to keep things as easy and decision free as possible,” he says. The easiest workout to fit into a schedule is running or walking in the area around your work. “It requires the least amount of gear and is free,” says Daoud. “Better yet, recruit a few coworkers to run together to create an accountability group and keep the healthy habit going.” Make It Convenient Hit the gym right after work, especially if your employer offers it, or choose a gym location that’s close to your office or home. “If your office has a gym, take advantage of it,” says Crystal

McFerran, senior vice president of channel marketing for an IT support company. She works out before leaving the office. “Our office has a phenomenal gym, saving me money on a gym membership and making it incredibly convenient to work out after work.” The benefits stack up for McFerran, who exercises three to four times a week after work and credits the on-site gym with helping her stay focused and fit, as well as missing the heavy traffic on her commute home.

Community Set yourself up for success by finding a fitness community to keep you accountable. That could mean working out with a buddy or signing up for group spinning or dance classes. “Sweating it out together and being able to relate to one another, is key to sticking to a routine,” says Kom. “It also helps you to know you’re not alone throughout the fitness process.” Think of exercise as an opportunity to disconnect from your desk and connect with people.

Schedule It Make an appointment with yourself to sweat. Pilates instructor Caroline Topperman urges you to book fitness into your schedule. “We don’t often skip doctor appointments, so think of the gym as just that,” she says. “This is an appointment for your health and it’s written in your calendar.” Structured time keeps you accountable and allows you to look forward to an hour of self-care.

Focus On Feeling Great Even if you dread working out, and regardless of the intensity of the workout, it’s almost undeniable that you feel accomplished just from sticking to your plan and moving your body. Use that mood and energy boost to keep you motivated. Working out has many physical benefits, but it’s also great for your brain. “It’s a great way to decompress after the day, gather your thoughts, process any difficult challenges and take some personal care time,” says Daoud. If you give yourself time to manage your physical well-being, the benefits will show up in all other areas of life as well. We all have that moment after a long day when we want to go home and decompress with takeout. That’s understandable. And luckily, these tips make it easy to officially cross your excuses off the list and start working toward a more physically, mentally, emotionally fit you.

Successful Start Starting a steady routine ensures that you won’t burn out

Above photo: Treat working out after work as a priority, similar to a doctor’s appointment or any other important meeting.

255 Warner Avenue, Roslyn Heights, NY 11577 • Tel: 516.621.5400 • Fax: 516.621.4879

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BALDWIN HERALD — January 31, 2019

Motivation for working out after work

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January 31, 2019 — BALDWIN HERALD

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hile many people often wish maintaining good health was as easy as following an equation, health doesn’t have a start or end date. Once the allure of the New Year wears off, well, we all know what happens. When you focus on making small, positive changes, you can move your health goals forward throughout the year, no matter where you are on your health journey. To help stay on track, consider these easy-to-implement ideas from registered dietitian Annessa Chumbley: Write it down. Using a nutrition journal and keeping a record of everything you eat and drink can help track progress and reveal small changes that need to be made. Alternatively, downloading a fitness tracking app can help keep you accountable digitally. With a variety of options available for most operating systems, there is almost certain to be one to meet your needs, whether you’re looking for a companion app to track progress or something more in-depth to help guide you through workouts and meal planning. Start your day with protein. A highquality protein source can set the stage for sustained energy levels throughout the day. Having an on-the-go source of protein on-hand, in the form of a tasty smoothie for example, can help ensure you’re starting the day with a proper foundation for success. Hydrate all day. Hydration is a foundation of good health. Before bed each night, put a 16-ounce bottle of water in the bathroom then drink it first thing in the morn-

ing for a daily energy boost. For an easy and healthy way to add flavor to your water during the day, consider putting an herbal tea bag of your choice in it. Chumbley recommends ginger as a digestion-helper, mint as a caffeine-free way to awaken and chamomile to calm. Make healthy swaps. Looking for alternatives is an easy way to eat healthy. Consider swapping out heavier carbs for vegetables such as grilled Portobello mushrooms as pizza crust or zucchini noodles instead of pasta. Swap mayo for avocado when eating egg, chicken or tuna salad. You can also use the sweetness of ripe bananas to decrease the need for added sugar in recipes like cookies, muffins and pancakes. Get moving. Commit to stepping outside and taking a daily walk. Whether it’s one mile or a walk around the block, you can burn calories and receive the added benefits of mental clarity, increased energy and improved digestion. “Use these tips as one small thing that can make a powerful positive impact on your day,” Chumbley says. “Choose one of these and do it every day. Keep the strategy simple so you’ll be more likely to stick with it. When implementing these health tips, think ‘progress’ not ‘perfection.’ If you are progressing, you are successful.

Below photo: Sometimes it’s the littlest things that make the biggest impact. Rather than setting a major health or fitness goal that takes you far out of your comfort zone, commit to small changes here and there.

How to beat back bingeing

COMFORT KE E PE RS OF OCE ANSIDE ®

’ve never been much of a binger, but recently I had a humbling experience that gave me new insights into binge-eating — not to mention a bad case of the bloats. Suddenly, without warning, away from home and visiting family in Florida (who are blameless), I found myself unable to resist Cool Ranch Doritos. Morning, noon and especially at night, I was consumed by consumption. Doritos with red pepper hummus, Doritos with hot salsa, even broken bits of Cool Ranch Doritos mixed into my organic field greens. I must have inhaled three big bags in five days, mouthful after mouthful, a lapse into nonstop snacking that left my fingers orange, my belly hurting and my spirit dulled by more Red 40, Blue 1 and Yellow 5 than I’d eaten in a lifetime. It ended when I got home. What also lingers is a question: What should I have done when I was under the spell, when I couldn’t pass my sister’s pantry without detouring into that siren sack of Doritos for one more handful, one more faux flavor fix? For answers, I turned to a variety of eating disorder experts. Here’s a blend of their best advice, not just because bingeing is something millions of us do but because some of the most effective strategies for not bingeing are completely counterintuitive: Don’t beat yourself up. Bingeing happens. You can expect it to happen to you, and when it does, go easy on yourself. Instead of feeling guilty, feel curious. Instead of hating your

body, befriend it. “Consider saying to yourself, ‘My body is just as worthy of love and respect as it was before the binge,’” advises Amy Pershing, clinical director for the Center for Eating Disorders at Ann Arbor, Michigan.“What do I need right now to take care of it?” Carpe Diem. If you find yourself in bingeing hell, the typical response is to think, “Oh well, I’ll give in to this indulgence and just start eating right tomorrow.” Don’t (do that, says Valerie Berkowitz, director of Nutrition at the Center for Balanced Health in New York.“Don’t wait until tomorrow,” she insists.“If you slip and fall on the street, do you sit there for the rest of the day?” Get back on track immediately. Eat a yummy salad. Have a bowl of your favorite healthful soup. But don’t do what many people think is the right thing to do, which is cut back on everything, eat less, to make up for the binge. That can lead to more bingeing, the experts say. Be curious. Don’t feel ashamed of your binge, but don’t ignore it either. Stop and think: What might have triggered it? Were you upset about something? Tired because you’re not getting enough sleep? Figure it out as best you can, without judging. Accepting what happened and getting back to your normal routine will move you toward fewer binges in the future. Stewing in your own juices, tasty as they may be, gets you nowhere.

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By Marilyn Preston

BALDWIN HERALD — January 31, 2019

Confessions of a Doritos addict

O ce a n s i d e -78 6 .Co m f o r t Ke e p e r s .co m

HEALTH MEMO

he staff at Lynbrook Restorative Therapy and Nursing understands that helping an amputee regain mobility and independence is a multifaceted undertaking. And that the challenges facing those who lost limbs continue when the amputee returns home. That’s why Lynbrook’s new, three-phase Amputee Rehabilitation Program continues to offer assistance, education and support even after a patient’s discharge. As such, Lynbrook Restorative offers a first-of-its kind, monthly Amputee Support Group, creating regular community support, not only for former and current patients but for any and all amputees in the community. In addition to the peer support, the staff holds discussions on pre-and post-limb care and on the short and long-term goals of the amputee recovery process. The group meets in the center’s gym on the second Wednesday of the month. One patient in the program said the group is what sold her on choosing Lynbrook Restorative for her post-hospital care. She said the physical therapy staff can help her build upper body strength, learn to use her prosthesis and reclaim mobility. But only other amputees could help her deal with and accept emotional struggles that come along with it. “The able-bodied can’t fully understand what it’s like. It’s good to hear secrets and insights from other amputees,” she said. Lynbrook Restorative Therapy and Nursing Admin-

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istrator Lisa Penziner: “Our goal is to give patients the support and strength to move on to the next chapter of their lives, physically and emotionally, and to meet others who have gone through the experience.” Lynbrook’s highly organized, multidisciplinary team approach includes an individualized exercise and nutritional program, exemplary nursing care, specialized physicians, psychological support, recreational therapy and on-site prosthetic/orthotic services.

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January 31, 2019 â€” BALDWIN HERALD

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