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Resolutions and Healthy Lifestyle

YOUR HEALTH and WELLNESS — with a focus on RESOLUTIONS AND HEALTHY LIFESTYLE

Fitness that fits your lifestyle Avoid common workout mistakes

Those of us who are putting in a lot of effort to get fit — or maintain that fitness program — may find that all that time at the gym is not paying off as we had expected. Although exercise results vary, certain behaviors could impact just how much weight a person can lose and how efficient their workouts may be. For those who want to increase the measurable results of their workouts, try to avoid these common mistakes. Not giving it enough time. Many people want to see immediate results when they begin a new exercise regimen. While such instant gratification is possible, it’s foolish to expect to wake up and look in the mirror after a week’s time and see a complete body transformation. Many health experts say a safe weight loss goal is one to two pounds each week. For each pound of fat to burn, you need to shed 3,500 calories weekly. Do this by exercising and reducing caloric intake. Don’t give up prematurely. After a few months your clothes may fit better and you can see a change in muscle tone and overall fitness. Sticking with the same routine. Routines can make it easier to manage everyday life. For example, waking up and going to bed at the same time each day helps many people maintain the energy they need to live life to the fullest. But routine is not always a friend with regard to exercise. When you do the same exercise routine over and over, your body becomes acclimated to that routine and your muscles recognize the motion. As a result, your body doesn’t have to work as hard to do the workout. Altering your routine means you’re essentially keeping your body on its proverbial toes. This will help you to burn more calories and even prevent you Skipping strength training. Cardio-vascular activities like running on the treadmill can certainly burn calories, but cardiovas-

bones, so it’s important to make both cardiovascular and strength-training exercises a part of your workout routine. Maintaining a moderate pace. Much like doing the same exercises over and over, sticking to the same pace will lull your body into complacency. Vary the pace of your workout so that you move through intense, moderate and slow movements. Higher-intensity parts of the workout will get your heart pumping and burn calories. Making unnatural body movements. Movements that mimic the body’s natural movements will be more effective at toning muscles. These movements include bending, stepping, jumping, and running. Unnatural movements may not be practical, and they may increase your risk of injury. Working out alone. When you workout alone, you do not have the benefit of friendly competition to motivate you as you exercise. With no one to egg you on, you may be content to stick to a certain number of repetitions instead of trying a little harder. A partner can provide camaraderie and help you make the most of your exercise regimen. Ignoring possible injury. No one is immune to injury, which can result from lifting weights that are too heavy or using improper form. If you feel you are hurt, don’t make things worse by ignoring an injury. The body needs time to recover from injury, and ignoring an injury can lead to additional problems that will only extend that recovery time.

cular exercise alone is not enough to achieve optimal health. Strength training helps build lean muscle and strengthen

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Photo: Working out with a partner may help you get more out of you workout.

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Your HealtH and Wellness — with a focus on resolutions and HealtHY lifestYle

Take stock of your routine and make improvements where necessary

Choices for a fast-paced life

Boost your health in five minutes or less

ou know those days when your normal schedule gets thrown completely out the window? You’re tired, overrun and can barely think about the next thing on your to-do list, let alone work on your larger goals or concentrate on your health. “Luckily, major results can stem from small steps, even if they seem inconsequential. These tiny decisions throughout your day add up to create a gradual shift towards change and transformation when it comes to your health,” says dietitian Paul Kriegler. When you’re flying at rapid speed throughout your day and could use a small win, Kriegler suggests trying a few of these five-minute health commitments. Whip up a sustainable energy boost Think of food as fuel for your body. When you’re busy and on the run, don’t forget to pack healthy lunches and snacks to keep you nourished throughout the day. √ A protein and powdered greens shake is the perfect quick snack or lunch. √ Cut up veggies at the beginning of the week for lunches and snacks. √ Make a three-ingredient salad. All you need is lettuce, a protein, and another veggie. √ Throw together stew or chili ingredients for a week of healthy dinners and lunches. Do you have five minutes? Fit in a workout. Kriegler says a workout doesn’t have to (and shouldn’t!) disrupt your entire day. If you find yourself with five minutes to spare, get up and move.

√ Work out your kinks with five minutes of stretching or foam rolling. √ See how many pushups you can do in five minutes. √ When you’re at work, run up and down the side stairs of your office. √ Fit in two sprints up and down your street before dinner. √ Do three to six yoga poses to target a particular body part or objective. Find a yoga video that focuses on relaxation or strength. Plan for the days and weeks ahead Achieving a goal always involves planning. Find five minutes in your day to make sure you have a healthy plan in place. √ Plan a healthy menu for dinner tonight or start your healthy shopping list for the week. √ Pack your gym bag for tomorrow’s workout. Take time for yourself Me-time is essential. “When you’re constantly on the go, remembering to take time for yourself can be a challenge,” says Kriegler. “Whether you have to get up five minutes early or stay up five minutes late, fit in some time to connect with yourself.” √ Try a five minute meditation to relax your body. √ Walk outside for a few minutes of sun and fresh air. √ Pour yourself a big glass of water. √ Call someone in your support network for encouragement. This could be a running or workout buddy, friend or spouse. Although these may seem like minor tips, these small wins can help you on your journey toward a healthier way of life. Photo: Small lifestyle changes can add up to big gains for your overall health.

Many of us make New Year’s resolutions on Jan. 1, only to throw in the towel by February. Unfortunately, over 70 percent of resolutions are broken by the end of January; a discouraging statistic that leads some to question why bother at all? This time around, resolve to stick with those resolutions. Remember: your resolution is about the journey, not just the outcome. By making resolutions that you can control, you have a much better chance of success. Here are some thoughtful habits to consider incorporating into your day in the coming year. Find time to decompress.<bold> If you’re a morning person, get out of bed 30 minutes earlier than normal to wake up with your favorite coffee or tea and think about what you need to accomplish for the day. More of a night owl? Spend at least 30 minutes before going to sleep to unplug from technology and relax with a new book you’ve had on your list to read. Write everything down. Handwritten notes and to-do lists will reinforce your memory of the tasks you need to conquer. They also give you the option to look at what you need to do for the day and prioritize the list. Consider a personal planner, to keep everything organized and accessible. Documenting your day not only keeps you organized, but also provides you with an opportunity to look back and reflect on your life’s accomplishments, memories and milestones from the year. Balanced diet, balanced life. Maintaining a healthy, balanced diet will help you feel great, and can increase your focus, energy levels and productivity. Plan out your meals ahead of time before going shopping by marking them in a calendar. This will give you more time during the week to cook and prepare meals, without having to make frequent trips to the store or feel tempted to grab takeout. You’ll be more likely to stick with the habit this way. Cooking your own fresh meals will also help keep your bank account balanced, and is often much healthier than food from a restaurant. And spending time in the kitchen is also a stress reliever for some. Hydrate all day. Hydration is a foundation of good health. And good health is essential for a balanced life. Before bed each night, put a 16-ounce bottle of water in the bathroom then drink it first thing in the morning for a daily energy boost. Get moving. Yes we all know the importance of exercise. For starters, commit to at least 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. Photo: Make a fresh start — the beginning of a new year is an opportunity for many of us to make positive changes to how you schedule and organize our lives.

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Are you in balance?

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Your HealtH and Wellness — with a focus on resolutions and HealtHY lifestYle

Herbs for life

Spice up your health this year Many of us will make the resolution to eat healthier this year, adding more fruits and vegetables, and less salt and fat, to our diet. But if you really want to spice up health — and those healthy foods — don’t overlook herbs. Try adding a dash of basil and oregano, or a few cloves of garlic to your diet too. Using more herbs and spices and fewer traditional seasonings like sugar, salt and fat, can help to improve the overall health benefits — and flavor — of the foods we eat every day, says Suzanna Zick, N.D., M.P.H., a naturopathic physician and researcher. “Adding herbs and spices can help you maintain a healthy weight. Plus, they can help prevent certain cancers, and even lower blood pressure, control blood sugar and improve cardiovascular health.” To help add a dash of “spice” to your life, Zick offers these tips for picking the best spices for your overall health. Instead of salt, use herbs. Common herbs like oregano, thyme, rosemary, parsley and garlic can really bring out the natural flavors in a meal. Zick recommends replacing salt with a tasty combination of basil and oregano on food. Use fresh garlic for maximum benefit. Garlic appears to help to lower blood pressure and cholesterol. “For maximum benefit, you need to have about three medium cloves of

garlic per day. Dry garlic or garlic left out too long, lose their healthy benefits,” says Zick. Fight aging: Eat rosemary. Rosemary is one of nature’s most powerful antioxidants, says Zick. It’s also thought to help with memory, and research is currently underway to determine rosemary’s potential cancer-prevention properties. Basil, oregano and rosemary can help fight colds. Since these three herbs contain strong essential oils, Zick says they potentially can fight against colds and flu. “All three are powerful antioxidants as well,” she notes. Treat chronic coughs with thyme. ”The health benefits of thyme are unique. It has been traditionally used to treat coughs, even whooping cough. Thyme is often drunk as a tea,” she says. Got back pain? Eat curry. Research has shown that the substance commonly found in turmeric – a common, bright red spice added to curry mixes – has known anti-inflammatory properties. The substance, curcumin, works in a very similar way to non-steroidal anti-inflammatory drugs, Zick says. Fight cancer: Eat more curry. In addition to its anti-inflammatory properties, research on curcumin has also shown it to shrink pre-cancerous lesions known as colon polyps. Zick says the amount needed for its health benefits is unclear, she suggests including a generous

helping of curry or turmeric in a meal. Lower your blood pressure with “warming spices.” These include ginger, nutmeg, cinnamon, allspice, pepper, cayenne pepper and others. These can make a person feel warm because they bring blood from the center of the body to the skin. This disperses blood throughout the body more evenly, which may decrease blood pressure, according to Zick. Soothe your aching tummy with ginger. Ginger contains gingerols, which decrease oxidative products in the digestive tract that

cause nausea. The key is to eat real ginger and not things flavored artificially like many gingerales, in order to reap the benefits, Zick says. Reduce the sugar, add the spice. If you need to cut back on sugar, Zick suggests adding spices like cinnamon and nutmeg to your sweet snacks instead of sugar. For instance, if you buy unsweetened applesauce, add cinnamon to give it an extra kick. Photo: Boost food’s flavor and your health by incorporating herbs into your diet on a daily basis.

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Your HealtH and Wellness —

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resolutions and HealtHY lifestYle

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Improve your overall endurance

Join a marathon The statistics reporting site StatisticsBrain. com states that only 0.5 percent of the U.S population have ever run a marathon. Running on the treadmill at the gym or a couple of miles around the track is excellent exercise. Runners can take their passion a bit further by enrolling in any of the hundreds of marathons and halfmarathons held annually. Crossing the finish line after running 26.2 miles is a rewarding feeling, and few activities do more to improve endurance than running a marathon. Try a new gym class Pushing yourself physically may mean getting out of your comfort zone. Gyms typically offer an array of classes to appeal to as many members as possible. Take advantage of these group classes or personalized training sessions. Explore barre workouts, TRX® and ViPR®, which involve loaded movement and strength train-

ing paired with cardiovascular workouts. Increase workouts gradually It can be daunting to think about greatly improving your endurance levels. But taking a gradual, incremental approach to improving endurance is both safe and effective. Also, when engaged, mentally divide the workout into smaller chunks of time. This way you have several smaller goals to accomplish, rather than one large goal. This can make it easier to digest a tough workout.

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Use friends to keep you motivated Having friends workout alongside you can keep you motivated. Workout buddies may offer the encouragement necessary to keep pushing through. Another motivating factor is bragging rights afterward. Have a good emotional connection A desire to have a great body may not be enough to motivate you to workout and push harder. If not, think of a better reason to exercise, and it may be the mind over matter you need. Many people find inspiration from family health history risk factors or through the goal of reversing negative health reports from doctors’ offices. These motivating factors will help you press on and push harder. Photo: It’s one thing to resolve to get fit. It’s another to continue to push physical boundaries time and again. Continuing to surpass fitness goals is something to include in this year’s list of health resolutions.

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Pushing oneself physically can be exhausting and demanding. But whether you’re a seasoned athlete, a part-time fitness enthusiast or even someone who lives a largely sedentary lifestyle, you can find ways to dig down and improve your overall endurance. Many athletes find pushing their bodies past certain boundaries to be empowering. Letting complacency set in is easy, but finding the motivation to press on and push ahead takes mental determination. This year step it up and find ways “just do it.”

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Top maternity expert offers New Year’s Resolutions for mothers and their babies

f you’re pregnant or the • Take recommended or mother of a newborn baby, prescribed supplements you have at least twice as “In addition to prenatal many reasons to set resolutions vitamins, ask your health care for the new year. provider if they recommend other “Pregnancy and early vitamins or minerals,” said Dr. motherhood can be demanding. Garely. “Folic acid during the first As we start a new year, setting three months of pregnancy is some goals can help you recommended to reduce the risk maintain and achieve optimal of spina bifida in the baby, while physical and mental health and vitamin D is essential to the well-being,” said Alan Garely, development of the bones.” MD, Chair of the Department of Alan Garely, MD, Obstetrics and Gynecology and • Exercise at least 30 Chair of the Department of Division Director of minutes per day Obstetrics and Gynecology and Urogynecology and Pelvic “A brisk 20-minute walk per Division Director of Reconstructive Surgery at Mount day combined with Pilates or Urogynecology and Sinai South Nassau. yoga is all it takes,” said Dr. Pelvic Reconstructive Surgery at Here are six resolutions Garely. “Regular exercise will Mount Sinai South Nassau recommended by Dr. Garely along build stamina in preparation for with the specialists at Mount Sinai South Nassau— labor and prevent excess weight gain as well as the only hospital on Long Island to be named as depression and anxiety.” “High Performing” in the 2024 U.S. News & World Report® “Best Hospitals for Maternity Care.” • Start doing pelvic floor exercises early “Many pregnant women don’t start doing pelvic • Eat healthy floor exercises until after birth,” said Dr. Garely. “Snack on fruit and vegetables every day,” said “This can lead to stress incontinence due to the Dr. Garely. “Ensure that your daily menu includes weakening of pelvic muscles (which support the two servings of healthy protein, including white fish bladder) as the baby grows. A toned pelvic floor will and lean meats, but don’t completely eliminate oily reduce the risk of developing stress incontinence fish, fattier meats, and milk.” and will aid in a smoother delivery.”

• Commit to a healthy breastfeeding diet “By the third trimester of pregnancy, consume around 200 calories more than the recommended daily allowance,” says Dr. Garely. “This can be achieved by eating plenty of fresh fruit and vegetables, lean meat, and two or three portions of fish every week, such as tuna or salmon. They are rich in omega-3 fatty acids that promote cardiovascular health and help develop your baby’s nervous and immunity systems.” • Get the respiratory syncytial virus (RSV) vaccine “Nirsevimab is approved by the Food and Drug Administration for children eight months or younger, born during—or entering—their first RSV season, and those in their second season between eight and 19 months old at elevated risk for severe RSV,” said Dr. Garely. “Abrysvo is approved for use in pregnant women between weeks 32 and 36 of pregnancy. It produces antibodies in mothers that are passed on to their unborn children, providing them with protection from severe RSV from birth to at least six months of age.” This is the second consecutive year that Mount Sinai South Nassau has been awarded the “High Performing” rating by U.S. News for maternity care. The hospital’s recognition is reflected in the following outcomes and in its mission and vision: • Reduced cesarian section delivery rate • Low rate of early elective delivery rate

• Reduced risk for unexpected newborn complications • Increased rate of routine vaginal birth after C-section • High rate of exclusive infant breastfeeding • Low rate of episiotomy • Commitment to routine birthing-friendly practices • Transparency on racial/ethnic disparities In 2023, more than 2,000 babies were born at Mount Sinai South Nassau, which is also designated as a “Baby Friendly” hospital by the World Health Organization. The hospital’s Women’s and Children’s Services’ Mother-Baby (maternity) Unit features 26 private rooms with first-class hotel-like accommodations, spacious labor and delivery rooms, and a six-bed Level II Neonatal Intensive Care Unit. Maternal-fetal services also are offered for high-risk pregnancies.

For more information, visit www.mountsinai.org/southnassau.

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HEALTH MEMO

Hypnosis reinvented

Start the New Year right! Impact of exercise on your body and mind

fter 30 years in practice as a Clinical Hypnotherapist, Terry Biener still believes that the key to using hypnosis as a helpful tool — often referred to as Hypnotherapy — is knowing what to say, how to say it, and which techniques to use. Each person processes information differently. So, origins of habits, fears, and other challenges vary greatly. Sessions are private, tailored to the person’s lifestyle, personality, triggers, and sometimes, the past. In March 2020, everything changed. As her clientele canceled appointments, Biener abruptly shut down her practice. Uncertainty prevailed. Months passed, and it was apparent that safe distancing and masks would continue indefinitely. Since her work entailed up-close communication, and talking through a mask was a muffled no-go, reinvention was necessary. She used her time to research, take online courses and even attend virtual hypnotherapy conferences, worldwide. Embracing online technology was clearly a solution. After all, many health providers and therapists were going virtual. While most clients lived locally, distance is no longer an issue. By summer of 2020, Biener was offering Zoom hypnotherapy sessions, allowing extra time to help people find the most effective environment, both physically and technologically. “I was skeptical at first,” she admits, having worked in person for so long. “But once I retrained, I realized that online sessions were not only successful, but many people prefer it. Scheduling was always a challenge. Now a person can set aside an hour of their time rather than three, and they can contact me from anywhere. I recently helped a former client with test anxiety, while he

attended college, out of state.” Having had phobias and panic attacks herself, which were ultimately eliminated with hypnosis, Biener chose fears and trauma as her niche. By combining Neuro-Linguistic Programming (NLP) techniques with hypnosis, she reduces unwanted, and sometimes devastating anxiety. Since the pandemic, new concerns have surfaced — healthrelated fears, life’s uncertainties, grief, procrastination, weight gain, sleep issues, etc. “Ignore what you’ve seen in movies; that’s entertainment. A hypnotic trance is a natural state we visit frequently — daydreaming, reading, playing a video game. A hypnotist induces this type of trance to “reframe” the subconscious mind, which rules how we respond. A good subject is strong-willed, intelligent and creative. The person being hypnotized never loses control.” A thorough intake session is done first. The number of hypnosis sessions recommended varies. Motivation and willingness to work on a conscious level are important. Trust and a good rapport with the hypnotist are important. Formerly a New York City teacher, Biener is certified though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements for local organizations and wellness centers. Call for a free phone consultation or visit the website.

Terry Biener, CCH (516) 791-6174 www.easychanges.com

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Exercising regularly will make your heart and blood circulatory system more efficient. It will also help to lower your cholesterol and keep your blood pressure at a healthy level, decreasing your risk of developing some kinds of dementia. Research from Dr. Kramer, at the University of Illinois, found that brain volume (as measured in an MRI) actually increases in people who regularly exercise. For most people, a minimum of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week, such as cycling or fast walking, is recommended. Recommended exercises to help maintain a healthy senior lifestyle and possibly reduce the risk of developing dementia: Walking briskly with no incline. Walking is great to get the senior heart rate up, without straining joints. 15 to 30 minutes of brisk walking 3 to 4 times a week is a great way to help seniors maintain both physical and mental fitness. Swimming. Water is great for old joints as it is buoyant and provides a free-flow, low impact environment for senior workouts. Either lap swimming or water aerobics are great for seniors. Many health centers offer either open lap swim or senior water aerobics classes, so check with your local community pool.

Gardening. Gardening offers an enjoyable alternative to working out, although it’s more difficult to measure the exercise. If gardening is the desired workout, make sure it’s alternated with another endurance option. Cycling on stationary bicycle. Cycling on a stationary bicycle can be a senior favorite as it can be done while watching tv. 15 to 30 minutes on the bicycle is ideal to get the heart rate up. There are additional resistance and strength exercises that can also be healthy for the body, and mind. Remember to always consult your physician before starting a new exercise regimen.

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Your HealtH and Wellness — with a focus on resolutions and HealtHY lifestYle

Be smart about breakfast to kickstart your New Year As you look to the New Year with plans for healthier habits, there’s no better place to start than the beginning — the beginning of each day, that is. Countless studies have shown the benefits of a nutritious breakfast as part of a healthy eating plan, and there are plenty of options to make a good-for-you breakfast that tastes great, too. Experts agree that there are numerous health benefits to breakfast. For example, the Academy of Nutrition and Dietetics credits breakfast with helping brain function and memory as well as preventing tiredness and overeating as the day wears on. Mayo Clinic staff adds that adults who eat breakfast are likely to consume more vitamins and minerals, and less fats and cholesterol. Wake up your morning routine with these tips for a healthier start to each day. Plan a well-rounded meal. Incorporate whole grains, like sorghum, lean protein, lowfat dairy and fruits and vegetables, for a nutrient-rich meal that will keep you fueled and feeling full until lunch time. Experiment with new flavors. Avoid burnout and boredom by trying new foods. For example, substitute your typical grain with sorghum. In addition to its delicious flavor, sorghum is a highly versatile ingredient that is naturally high in fiber, iron and protein and can be used in a wide range of preparations.

its crunchy texture.

Triple Sorghum Granola

Eliminate obstacles. If hectic mornings are preventing you from getting a healthy breakfast, find solutions that work for you and your family. Prepare make-ahead foods that

you can heat in minutes or look for options that are easy to eat on the go, such as this Triple Sorghum Granola, which can be made ahead and stored in an airtight container to maintain

• 1 cup cooked sorghum (cooked according to package directions) • 1/2 cup dry whole oats • 1/2 cup pepitas (pumpkin seeds) • 1 cup slivered almonds • 2 tablespoons sorghum syrup • 2 tablespoons coconut oil • 1/2 cup dried cranberries • 1/2 cup unsweetened coconut chips • 1/2 cup popped sorghum (popped according to whole grain package directions) Heat oven to 200 F. Spread sorghum on jelly roll pan. Place in oven 1 hour, turning every 15 minutes. Remove from oven and transfer to large mixing bowl. Stir in oats, pepitas and almonds. Raise oven temperature to 300 F. In 1-quart sauce pan, heat sorghum syrup and coconut oil until oil melts. Blend well. Pour liquid mixture over dry ingredients; stir to blend well. Spread evenly on jelly roll pan. Bake 30 minutes, turning every 10 minutes. Remove from oven and stir in cranberries, coconut chips and popped sorghum. Allow to cool. Break apart. Store in airtight container. Photo: Sorghum is a gluten-free whole grain that is adaptable for use in a variety of recipes.

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