Focus On Health - March 26, 2020

Focus on Health WHAT’S INSIDE • Exercising outside the gym • Losing weight after menopause • Preventing a second heart attack • Who’s most at risk for coronavirus?

• Self-care for family caregivers • Mouthwatering raspberry recipes • Popular diets decoded and much more!

A SUPPLEMENT TO TIMES BEACON RECORD NEWS MEDIA • MARCH 26, 2020

PAGE S2 • FOCUS ON HEALTH • MARCH 26, 2020

FOCUS ON HEALTH

TIMES BEACON RECORD NEWS MEDIA PUBLISHER Leah S. Dunaief GENERAL MANAGER Johness Kuisel MANAGING EDITOR Kyle Barr EDITOR Heidi Sutton

ADVERTISING DIRECTORS Kathleen Gobos Kathryn Mandracchia ART/PRODUCTION DIRECTOR Beth Heller Mason ART DEPARTMENT Janet Fortuna Sharon Nicholson Lauren Vohrer SUBSCRIPTION MANAGER Sheila Murray

CLASSIFIEDS DIRECTOR Ellen Segal CLASSIFIEDS DEPARTMENT Joann Brady Sheila Murray BUSINESS MANAGER Sandi Gross BUSINESS OFFICE Meg Malangone CIRCULATION MANAGER Courtney Biondo SUBSCRIPTION MANAGER Sheila Murray ADVERTISING Elizabeth Reuter Bongiorno Robin Lemkin Jackie Pickle Katherine Yamaguchi Minnie Yancey

Times Beacon Record Newspapers are published every Thursday. Address: P.O. Box 707, Setauket, NY 11733; telephone: 631-751-7744; email address: desk@ tbrnewsmedia.com; fax: 631-751-4165; website: www.tbrnewsmedia.com.

Entire contents copyright 2020.

The many benefits of pets for seniors

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ets bring much joy to the lives they touch. So it should come as no surprise that the 2019-2020 National Pet Owners Survey, which was conducted by the American Pet Products Association, found that about 85 million families in the United States own a pet. In Canada, 7.5 million households are home to companion animals, states the PetBacker blog.

Pets offer companionship and unconditional love. While they are fitting for any family, seniors may find that having a pet is especially beneficial. The organization A Place for Mom, which helps match families with senior living residences, says pets provide a comfort system that produces measurable health results. Caring for pets and being around them can produce a chemical chain reaction in the brain that may help to lower stress hormones while also increasing production of the feel-good hormone serotonin.

This is not the only health benefit pets may provide. A recent study from the Mayo Clinic, which looked at 1,800 people between the ages of 25 and 64 who had healthy hearts, found that almost half owned a dog.

Having a dog was likely to spur heart-healthy behaviors, like exercising with the pet, eating well and having ideal blood sugar levels.

Pets also provide emotional support and companionship that can help seniors — including those who may be divorced or widowed — feel more secure and happy.

The National Poll on Healthy Aging found that, among respondents who had pets, 88

percent said their pets helped them enjoy life, and 86 percent said their pets made them feel loved.

Seniors considering getting a pet can explore the many benefits to doing so.

Reduce pain: A 2012 study published in Pain Magazine found therapy dogs provided “significant reduction in pain and emotional distress for chronic pain patients.”

A feeling of purpose: Caring for an animal not only stimulates physical activity, but it also can give seniors a reason to get up and go, which equates to a feeling of purpose.

An altered focus: Having a pet can help seniors focus on something other than physical or mental health issues and preoccupations about loss or aging, according to New York-based psychologist Penny B. Donnenfeld.

Increased physical activity: Pets require care, and that interaction can get seniors moving more than if they didn’t have a pet.

Improved health: Ongoing research from Harvard Medical School has found dog owners have lower blood pressure, healthier cholesterol levels and lower risk of heart disease than those who don’t own a dog.

Stick to a routine: Caring for pets helps seniors maintain a routine. Having structure after retirement can be important to ward off risk of depression. Staying on top of feeding, grooming and other pet needs also can help prevent cognitive decline.

Pets bring many benefits to their owners’ lives, and they may be the perfect remedy for seniors looking for a friend and purpose.

MARCH 26, 2020 • FOCUS ON HEALTH • PAGE S3

FOCUS ON HEALTH

How to reduce your risk for another heart attack

A

fter a heart attack, as many as 1 in 4 survivors will have another one.

Lifestyle changes and working closely with your doctor to manage your health can help minimize the risk of a repeat event.

“A heart attack is a life-changing event,” said Nieca Goldberg, MD, American Heart Association volunteer and medical director of NYU Women’s Heart Program. “What many people don’t realize is the hidden risks that led to your first heart attack can be managed and, by doing this, you may reduce your risk of having another one.”

Because up to 80% of heart attacks are preventable, it’s important to follow your doctor’s recommendations for reducing your risk. Talk to your doctor about a secondary prevention plan, and consider other steps like these from the American Heart Association’s secondary prevention program, nationally sponsored by Bayer: Take your medications as prescribed.

Certain medicines can lower your risk of another cardiac event. That’s why it’s important to understand your medications and take them correctly. Taking aspirin as recommended by a doctor is one way to help prevent another attack. No one should start, stop or modify an aspirin regimen without first speaking with their doctor. Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen.

Manage your risk factors. After a heart attack, it’s important to manage risk factors such as high blood pressure, high cholesterol and diabetes by taking medications as prescribed, quitting smoking, eating healthier and getting active.

Attend your follow-up appointments.

Attending your follow-up appointments helps your doctors keep track of your condition and recovery. You can make the most of your time with your doctor by preparing a list of questions and concerns along with a list of all medications, vitamins and supplements. Bringing a trusted friend or family member may help as well.

Participate in a cardiac rehabilitation program. Cardiac rehabilitation is a medically supervised program designed to help you recover after a heart attack. You should have received a referral to cardiac rehab when you were discharged from the hospital; if you didn’t, ask your doctor if this program is right for you.

Get support. It’s normal to feel scared, overwhelmed or confused after a heart attack. Getting support from loved ones or people who have also experienced a heart attack can help you cope.

20 warning signs of stress

Take Charge of Your Hear t Health

Heart disease is the No. 1 cause of death in the United States, but your lifestyle can be your best defense.

Stop smoking. If you smoke, quit. If someone in your household smokes, encourage him or her to quit. It may not be easy, but it’s even harder to live with chronic heart disease or recover from a heart attack.

Choose good nutrition. A healthy diet is one of the best weapons for fighting cardiovascular disease. Research shows eating 4 to 5 servings of fruits and vegetables each day may lower blood pressure over time.

Lower cholesterol. Fat lodged in your arteries can trigger a heart attack or stroke.

Reduce your intake of saturated fat, trans fat and cholesterol, and get moving. If diet and physical activity alone don’t get those numbers down, then medication may be the key.

Lower blood pressure. Shake that salt habit, take your medications as recommended by your doctor and get moving. An optimal blood pressure reading is less than 120/80 mmHg (millimeters of mercury).

Be physically active. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure and cholesterol and keep your weight at a healthy level.

Reduce stress. Some studies have noted a relationship between coronary heart disease risk and stress. This may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would.

— American Heart Association

Stress affects so many people and infiltrates so many parts of daily life that it can be tempting to write it off as harmless or just a normal part of being human. But the negative effects of stress are significant, and persons who can recognize that are in a good position to find healthy ways to cope with their stress.

The American Psychological Association notes that stress can take a considerable toll on a person’s mind and body. Chronic stress, which is a constant stress experienced over a prolonged period of time, can increase the risk of hypertension, heart attack or stroke.

In addition, the APA notes that chronic stress causes the muscles in the body to be in an essentially constant state of guardedness, which can potentially contribute to tensiontype headache and migraines. And these are just two of the many ways the body is adversely affected by stress, which the APA says also has been linked to problems with the gastrointestinal system, nervous system and reproductive system.

Since stress can contribute to such unpleasant and potentially life-threatening side effects, it’s important that people from all walks of life learn to recognize the warning signs of stress. The following are the most common signs and symptoms of stress: 1. Frequent headaches, jaw clenching or pain 2. Gritting, grinding teeth 3. Stuttering or stammering 4. Tremors, or trembling of lips or hands 5. Neck ache, back pain and/or muscle spasms 6. Light headedness, faintness and/or dizziness 7. Ringing, buzzing or “popping sounds 8. Frequent blushing or sweating 9. Cold or sweaty hands, feet 10. Dry mouth and/or problems swallowing 11. Frequent colds, infections and/or herpes sores 12. Rashes, itching or hives 13. Frequent “allergy” attacks 14. Heartburn, stomach pain and/or nausea 15. Excess belching and/or flatulence 16. Constipation, diarrhea, loss of control 17. Difficulty breathing and/or frequent sighing 18. Sudden attacks of life-threatening panic 19. Chest pain, palpitations and/or rapid pulse 20. Frequent urination Stress is a part of daily life. Learning to recognize signs of stress can help people overcome it and reduce their risk for various conditions.

PAGE S4 • FOCUS ON HEALTH • MARCH 26, 2020

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MARCH 26, 2020 • FOCUS ON HEALTH • PAGE S5

FOCUS ON HEALTH

Caring for the family caregiver

C

aring for a loved one with a chronic illness is something millions of Americans do every day. Whether it is a parent, spouse, extended family member or friend, the stress of caring for another adult can take a toll.

“I have to do absolutely everything for her,” explains Anthony Cowels, whose 71-year-old wife, Florence, was diagnosed with multiple sclerosis in 1986. As he watched her disease progress, his caregiver responsibilities grew. What’s more, for some of the years Cowels also cared for his elderly parents, compounding his responsibilities.

“It has been a long journey of caregiving,” says Cowels, 70. “I try not to let it overwhelm me. I always look for ways to do better.”

Cowels learned to care for both himself and his wife better through useful tools, education and friendship and by joining a caregiver support group. He says he can “interact with others who identify with my situation.”

Cowels represents a growing number of Americans who care for older or aging loved

Florence and Anthony Cowels

ones. About 41 million family caregivers in the United States provided an estimated 34 billion hours of care to an adult with limitations in daily activities in 2017, notes the AARP report Valuing the Invaluable: 2019 Update. What’s more, as the population ages, caregiving demands are increasing while the pool of potential caregivers is decreasing.

“Americans will have more older relatives or close friends to potentially care for than children in about 15 years. The U.S. Census Bureau projects that, by the year 2035, adults ages 65 and older will outnumber children under the age of 18 for the first time in U.S. history. This fundamental demographic

shift is the result of the aging of the U.S. population, increasing longevity, and a declining birth rate,” said the report.

In addition to helping with self-care activities like bathing, dressing and going to the bathroom, family caregivers today often perform complex medical tasks, including wound care, giving injections and handling medical equipment. The tasks that were once provided in hospitals and health care clinics are increasingly the responsibility of family and friends, who are often given little training or support.

While many family caregivers often report positive feelings in their role such as a sense of purpose or connection with their loved

one, it often comes with feelings of being overwhelmed. Exhaustion, worry, loneliness and financial stress are common challenges caregivers face. If you also work a full-time job, it can be even more difficult to balance your needs and responsibilities.

While you may not achieve perfect balance, it is important to prioritize your physical and mental wellbeing, so you can be there for the person you care for. These first steps can help you find some balance as you navigate your caregiver journey: * Join a support group. Ask your health care provider about local options. Community centers are another good resource. If you live in a remote area or have difficulties commuting, online support groups are another useful way to connect with others in similar situations. * Make time for yourself. When you care for another person and have your own life demands, it can feel as though there is little time left in the day for yourself. Even if it is just 15 minutes, make time to do something you enjoy, such as walking or reading. * Don’t be afraid to ask for help. No one person can do it all. It takes a team to care for someone, especially those with complex medical conditions. You can start by asking your provider about local health care resources and reach out to family and friends for assistance.

It is important for family caregivers to stay mentally and physically healthy so they can provide the best care possible to the growing number of people who need support. For resources, visit www.aarp.org/caregiving.

Who is most at risk for coronavirus?

C OVID-19 continues to dominate headlines across the globe. This novel coronavirus first made headlines in late 2019 after an outbreak in Wuhan, the sprawling capital city in China’s Hubei province. The virus has since spread beyond China’s borders, leading to school and business closures and changes in public life, such as the shutting down of performing arts centers, museums, playgrounds, sports venues and movie theaters, that many might never have thought they would see in their lifetimes.

Despite the relative infancy of COVID-19, doctors have learned much about it, including who might be most at risk. According to the Centers for Disease Control and Prevention, early information out of China revealed that some groups are at higher risk of getting very sick from the virus than others.

Older adults and people who have serious chronic medical conditions are at the greatest risk of getting very sick from the virus. Heart disease, diabetes and lung disease are the chronic medical conditions that appear to make people especially vulnerable to sickness.

The CDC notes that it is especially important that people at elevated risk take actions to reduce their risk of getting sick with the disease. The following strategies can be part of a proactive approach that may help at-risk people lower their risk.

Stock up on health supplies. Contact your physician and arrange to obtain extra necessary medications so you do not have to leave your home should an outbreak occur in your area. If that’s not plausible, the CDC recommends signing up for mail-order medications. Stock up on over-the-counter medications and

medical supplies, including everyday items like tissues.

Stock up on groceries. If you have fresh produce in your home, use that up first to minimize any waste. Then, look for canned, boxed, and shelfstable items. When it comes to canned goods, it’s always preferable to look for low-sodium versions. Frozen foods are excellent to have on hand, as well.

Embrace the basics. Basic strategies like avoiding people who are sick; washing your hands with soap and water for at least 20 seconds, especially after blowing your nose, coughing, sneezing or spending time in public; avoiding touching your face, nose, eyes, etc.; and avoiding crowds can help to reduce your risk of getting sick from the virus.

For the most recent updates on the coronavirus, visit www.cdec.gov or www.tbrnewsmedia.com.

Older adults and those with underlying medical conditions should practice social distancing to avoid risk.

PAGE S6 • FOCUS ON HEALTH • MARCH 26, 2020

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FOCUS ON HEALTH

S

Tips to improve wellness and prevent a stroke

troke is often thought of as something that happens to older people, but more people under 50 are having strokes due to increased risky behaviors, such as smoking and untreated high blood pressure.

Strokes don’t discriminate, according to the American Stroke Association, a division of the American Heart Association, the world’s leading voluntary health organization devoted to fighting cardiovascular disease and stroke. They can happen to anyone, at any age. About 1 in 4 people worldwide will have a stroke in their lifetime. However, up to 80% of first strokes may be prevented.

“Healthy habits can protect and improve brain function and lower your stroke risk,” said Dr. Lee Schwamm, MD, American Stroke Association volunteer chairman and executive vice chairman, department of neurology at Massachusetts General Hospital.

The American Stroke Association offers these five tips to help reduce your risk of stroke and maintain mental sharpness as you age:

Keep blood pressure in mind and under control. High blood pressure is the No. 1 controllable risk factor for stroke. Work with your doctor to manage your blood pressure and get it into a healthy range (under 120 over 80).

Eat colorful fruits and veggies. Eating lots of fruits and vegetables can lower blood pressure over time, which may help reduce your stroke risk. Some fruits and vegetables, such as mangos, avocados and blueberries, are especially rich in vitamins and minerals that improve brain function and heart health.

Rest up. Getting 7 to 9 hours of quality sleep each night can improve brain function both today and long-term. A soothing bedtime routine and avoiding screen time before bed can increase the quality of sleep you’re able to get. Sleep-related breathing issues may also increase stroke risk, so seek treatment right away if you suspect sleep apnea or similar problems.

Meditate. Emerging science shows practicing mindfulness and being aware of your breathing may reduce blood pressure. A

quick way to be mindful anytime is to pause, notice your breath and observe details in your surroundings.

Take a hike. Getting active activates brain cells, encouraging them to grow and connect more efficiently. Aerobic exercise, like going for a walk, also gives your arteries a workout and makes your brain more resilient to reductions in blood flow that can cause strokes. To maximize health benefits, the American Heart Association recommends adults get at least 150 minutes per week of moderate activity or 75 minutes of vigorous activity (or a combination) and two days per

week of moderate- to high-intensity muscle strengthening activity.

“These simple suggestions are great for everyone to follow, even if you don’t think you’re likely to have a stroke,” Schwamm said. “While many adults don’t think they are at risk for stroke or reduced brain function, the reality is that nearly half of all adults in America have high blood pressure, and untreated high blood pressure is one of the most common causes of stroke and also causes up to 60% of dementia.”

For more information and tips for preventing a stroke, visit www.stroke.org.

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PAGE S8 • FOCUS ON HEALTH • MARCH 26, 2020

HELPING YOU NAVIGATE TO OPTIMAL HEALTH

David Dunaief, M.D. Integrative Medicine

• A Whole Body Approach • Reversing, Preventing & Treating Chronic Disease and Managing Weight by Connecting Conventional Medicine with Lifestyle Modifications Our Philosophy is simple.

We believe wellness is derived through nutritional medicine and lifestyle interventions that prevent and treat chronic diseases.

Medications have their place - and in some cases can be lifesaving.

However, there’s no medication without side effects. The goal should be to limit the need for medications - or minimize the number of medications you take on a regular basis.

You are not limited by your genes.

Fortunately, most diseases are based primarily on epigenetics, which are environmental influences, and not on genetics. Epigenetics literally means above or around the gene. In epigenetics, lifestyle choices impact gene expression. Just because your first degree relatives may have had a disease, you are not predestined to follow suit.

We are specialists who will partner with your primary care physician.

A standard medical education does not integrate enough nutritional medicine and other lifestyle interventions. We bridge that gap.

We use evidence-based medicine to guide our decision-making.

The amount of research related to nutrition and other lifestyle issues continues to grow rapidly, with many studies showing significant beneficial effects on health.

We treat each patient as an individual.

We will work with you to develop a plan that allows you to take a proactive role in managing your own health. The health outcomes are worth the effort.

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Preventing and Reversing Chronic Conditions and Diseases Including: High Blood Pressure High Cholesterol/Triglycerides Heart Disease • Stroke Diabetes Type 1 and Type 2 Obesity • Breast Cancer Prostate Cancer • Lung Cancer Colorectal Cancer • Osteoarthritis Osteoporosis • Reflux Disease Sleep Apnea • Migrane and many more “My relatives all died from diabetes or complications by 57. I was on a statin and four diabetes medications including insulin when I started at 55 with Dr. Dunaief. In two months, I was able to stop them all. I’m now 59. The numbness in my feet is gone, I can move my toes much better, and I’m no longer short of breath.” – T.C.

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MARCH 26, 2020 • FOCUS ON HEALTH • PAGE S9

FOCUS ON HEALTH

Meningitis nearly killed my healthy child: What parents need to know

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SK spokesperson Patsy Schanbaum’s daughter, Jamie, was a college freshman when she contracted meningococcal disease, also known as meningitis.

“I got the call that every parent hopes they never get — their child has been hospitalized and it’s an emergency. By the time I got to the hospital that night, Jamie was in an induced coma, fighting for her life.”

Jamie was diagnosed with meningitis and, to help stop the spread of the disease, the doctors amputated both legs below the knee and her fingers.

“Giving the go-ahead to the doctors to amputate her limbs was probably the most difficult decision I’ve ever had to make as a mother, but it was the only way to help save her life,” Patsy said.

Early symptoms of meningitis may be similar to those of a cold or the flu. The disease can progress quickly and be fatal, sometimes within 24 hours. One in 10 of

those who contract it will die, and one in five will suffer long-term consequences, such as loss of limbs, like Jamie.

“My daughter was fortunate to survive meningitis, but others may not be so lucky, and it shouldn’t be because of a lack of education.

As a mother, I feel it is important for parents to educate themselves about the disease and the vaccines available by speaking with their teen’s doctor about it.”

There are two different types of vaccines and both are needed to help protect against the five vaccinepreventable groups of meningitis — A, C, W, Y and B. Anyone can get meningitis, but adolescents and young adults are at an increased risk for meningitis due to behaviors like living in close quarters, sharing drinks or eating utensils, kissing or coughing.

Serogroup B has been responsible for 100 percent of US college outbreaks of meningococcal disease

from 2011 through March 2019, which involved 13 campuses, 50 cases and 2 deaths among an at-risk population of approximately 253,000 students.

“I stayed by Jamie’s side for seven months while she recovered.

Together we worked to physically and emotionally adapt to a new lifestyle. The journey to recovery was difficult, and at certain points I even felt helpless, but we made it through as a family.”

Jamie, also a GSK spokesperson, and Patsy founded The J.A.M.I.E. Group to help educate parents about the impact of meningitis and available vaccinations.

“I want to ensure no family ever has to go through what mine did.”

Today, Patsy feels empowered as a mother, advocate and spokesperson for GSK, sharing her family’s story to educate parents, teens and young adults about the potential dangers of meningitis and the types of vaccines available to help prevent it.

Jamie and Patsy Schanbaum

Vaccine-preventable diseases, such as meningitis, continue to impact our communities, including schools and college campuses. Before your kids head back to school for the fall semester, schedule a wellness visit to talk to their doctor about the

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PAGE S10 • FOCUS ON HEALTH • MARCH 26, 2020

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FOCUS ON HEALTH

DIETS DECODED: Making sense of the latest health trends L

BY MELISSA ARNOLD

ow fat or full fat? Splenda, stevia or cane sugar? Three large meals or six small ones? New schools of thought and trends surrounding healthy eating are cropping up all the time, and it’s easy to feel overwhelmed or confused, especially when the advice is conflicting.

Whether you’ve been using a particular weight loss plan with accurate information is key.

Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Medicine Bariatric and Metabolic Weight Loss Center, has given us his take on three of the most popular diet trends, the Ketogenic Diet, Clean Eating and Intermittent Fasting.

The Ketogenic Diet (also known as keto)

The basics: The keto diet uses the body’s metabolic processes to its advantage. In keto, carbs are drastically limited, which lowers glucose and insulin levels. Without glucose to use as its typical fuel, the body enters a state called ketosis, where fat is burned almost exclusively. Lots of unsaturated (healthy) fats, dairy products and moderate amounts of protein are central to going keto. Say goodbye to carbs and sugar, not only in forms like bread and pasta, but also in most fruits and some vegetables.

What it’s like: Tom Walheim, Sr., a 56-year-old engineer from Mullica Hill, N.J., started to search for a diet plan in 2018 when he acknowledged he wasn’t feeling as good as he did when he was younger. After trying other diets, he chose keto because it was easy to implement and would fit in well with his lifestyle. All three of Walheim’s children have celiac disease, so their home was already gluten free.

“Having already eliminated carbs, I had already separated myself from the things that would be tough for a lot of people to give up,” Walheim said. The first 15 pounds came off quickly, and within about six months he’d lost 40 pounds. Ultimately, Walheim has maintained a ketogenic diet for more than two years and plans to continue.

“I love to grill, and I’ve rediscovered cooking through learning different keto recipes, like Instant Pot chili. And I’ve never felt deprived — I will occasionally have a cheat day when celebrating a special occasion with my family. For example, I enjoyed the cake at my daughter’s wedding this fall.”

Clean Eating

(also known as the Paleo Diet or Whole30, among others)

Pros: Weight loss can be significant and quick, especially early on. Lovers of fatty foods can enjoy plenty of their favorites — keto is sometimes nicknamed the “butter and bacon diet.”

Cons: It takes time for the body to adjust to going keto, and you may feel moody, groggy, constipated or just unwell. The body can rebel when you begin to transition off of keto as well, causing gastrointestinal issues and even weight gain.

Dr. Spaniolas’ take: “In the keto diet, there’s an introductory week that is very low calorie, and that can be a problem for some people. With any diet that restricts certain foods, you can expect a period of adjustment, but most people tolerate it well. It’s important to stay well-hydrated to minimize risk of constipation and boost your overall wellbeing.”

DIETS DECODED continued on page B12

The basics: Generally speaking, eating clean is about sticking to foods that are in their natural, whole or unprocessed form. According to the Paleo Diet’s official website, this healthy eating strategy emphasizes foods eaten by our hunter-gatherer ancestors. That means lots of veggies, fruits, meat, eggs and some fats and oils are in, whole grains, dairy, processed foods and refined sugars are out. Different plans will vary their lists of acceptable foods.

What it’s like: As a captain in the U.S. Air Force, Gemma Fiduk works hard to ensure she remains healthy and fit. When it comes to dieting, she takes a balanced approach of eating wellrounded, nutritious meals along with occasional treats.

“In 2015, I was stationed in Little Rock, Arkansas. I was a physical training officer at the time, so I was trying to take a lot of courses on fitness and nutrition to better support my airmen,” said Fiduk, who’s now stationed in Fairborn, Ohio. “The gym on base offered a lot of different seminars and workshops, and one of them was about Whole30.”

Armed with information from the seminar and the official Whole30 book

by Melissa Hartwig Urban, Fiduk said she was excited to give the program a try.

“The program doesn’t hide that it takes discipline, but they prepare you well for the experience and I love a good challenge. Besides, it’s only 30 days,” she said. “I came away with a better understanding of my own body and the foods that were and weren’t best for me.”

While she didn’t weigh herself after completing Whole30, Fiduk noted a definite reduction in bloating and positive changes in her figure. After the initial cravings passed, she loved the sense of physical wellbeing and accomplishment that came along with cooking at home.

She admits that it can be easy to fall into eating the same meals repetitively or feeling bored with the menu, but said it’s easy to find a wealth of clean recipes online for those willing to look. The Whole30 website offers meal planning and grocery delivery services for a fee.

Pros: In the case of Whole30, the diet has a defined start and end date.

Cons: Lots of advance planning and shopping is required, and finding compliant ingredients or condiments can be tricky in regular grocery stores.

Dr. Spaniolas’ take: “The idea with clean eating is to take yourself back to the most basic nutrients. It’s less about weight loss than it is about overall wellbeing, and in the case of Whole30, it’s not meant to be a forever plan — you take it on for a set period of time and then return to eating normally.”

PAGE S12 • FOCUS ON HEALTH • MARCH 26, 2020

DIETS DECODED Continued from page B11

Intermittent Fasting (Also known as intermittent energy restriction)

The basics: Fasting is as simple as it sounds — not eating anything for a set period of time. By restricting the time spent eating, the body is said to better regulate blood sugar and increase the ability to burn fat. Options abound with fasting, including daily fasts of 12 to 20 hours, restricting eating hours only on certain days, or not eating at all for one or two days each week. During eating periods, a normal diet is consumed — calories are not restricted.

Pros: You can eat whatever you want — there are no forbidden foods. Fasting requires little preparation and can be started and stopped as your lifestyle requires.

Cons: Getting used to hunger pangs can be tough, and social situations might be hard to deal with if you’re the only one not eating.

What it’s like: Jeena Rudy, 26, of Setauket, was a college athlete and swim coach in her native California before becoming a missionary three years ago. She

admitted her work with college students can make it too easy to make unhealthy food choices or overeat.

“One of my brothers is two years older than I am, and a few years ago he mentioned that his cholesterol was too high,” Rudy said. “I started to gain a little weight once I wasn’t swimming 40 hours a week, and I didn’t want to end up developing health issues. That conversation really motivated me to try intermittent fasting.”

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Rudy fasted daily for 16 to 20 hours over a period of several months. She ultimately lost some weight and said she became more mindful about what she was eating.

“Fasting changed the way I think about food. I learned more about what foods help me to feel my best, too. Like right now I need to eat breakfast and could just grab a bagel, but making eggs would be a better, healthier option for me. I’m planning to take up fasting again in the future.”

Dr. Spaniolas’ take: “Again, staying hydrated will help you in fasting because it can quell hunger pains by keeping something in your stomach. I tell people to aim for at least 64 ounces a day, and if they can get closer to 100 ounces, that’s even better. Very low caloric plans, where people consume 600 calories a day for extended periods of time, should only be done under medical supervision, especially if you have health issues.

The best dietary plan is the one that works well for you. But just because a particular plan works well for one person doesn’t mean it will be the right one for someone else. For some people, giving up carbohydrates is easy, while others can’t give up fruits or go longer periods without eating. It’s about finding what fits best with your preferences, habits and lifestyle, and ultimately whether or not you can stick with it.

Try something out for a week or two and see how you like it, but don’t combine diets.

For some, dieting isn’t the best way to lose weight. If you’re having difficulty losing weight on your own, checking in with a physician to consider more targeted options can help. Remember to stay active as well, aiming for at least 10,000 steps a day or 30 minutes of exercise several times a week.”

Remember to talk with your doctor before making any significant changes to your diet or exercise routine.

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We would like all of our clients and other pet owners to know that we are any changes in hospital Business hours will remain the same for the time being. Should there be hours we will update them on our FB page and on our voicemail. with any issues or conOur staff at Animal Health & Wellness are here to help you and your pet cerns that you may have. e to practice all CDC In an attempt to limit the exposure to the COVID-19 virus we will continu Our staff is continuously recommended precautions in order to keep everyone as safe as possible. l. cleaning all exam rooms and disinfecting all surfaces throughout our hospita feeling well we not are you If us. call If you have concerns about entering the building, please will come out to the car to get your pet or bring medications to you. ng pets, safe and We are doing everything we can to keep our clients and their families, includi healthy! ation, infectious For everyone asking...according to the American Veterinarian Medical Associ health organizations disease experts and multiple international and domestic human and animal COVID-19 or that agree there is no evidence at this point to indicate that pets become ill with hand washing after routine advise y they spread it to other animals or humans. We do still strongl touching your pets, especially prior to eating.

Facebook page or email If you need to contact us, you can reach us by phone, message us on our and voicemail as needus at info@animalhealthwellness. We will be updating our Facebook page ed. Please check back for any changes/updates. safe!

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MARCH 26, 2020 • FOCUS ON HEALTH • PAGE S13

FOCUS ON HEALTH

Exercising outside of the gym

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s local fitness clubs temporarily close their doors out of an abundance of caution due to the coronovirus pandemic, it’s time to refocus and make the best of the situation at hand. While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

Working out at home may require some creativity, as even homeowners with gyms in their basements may not have as much equipment at their disposal as they would at a local fitness center.

Get outdoors for cardio

A mix of cardiovascular activity, which puts a strain on the heart and lungs to build up stamina, can help shave off the pounds when paired with strength training exercises.

Take to the great outdoors near home to get in a good cardio workout.

Walking can constitute a cardio workout if one goes at a brisk pace of around three miles per hour. Walking on an incline also can constitute vigorous exercise that’s on par with running or biking, particularly when it’s a steep hill. Home-based cardio workouts also can include cycling or playing a pickup sports game with the kids.

Body weight exercises

Body weight exercises include pushups, planks, squats, and lunges. Alternating incline and positioning of the body when performing some of these exercises is a great way to work various muscle groups. Body weight exercises do not necessarily require equipment, and that may disappoint some people. That’s because, with no added weight — and only one’s own body weight to provide resistance — it’s difficult for a person to challenge himself or herself effectively and gradually build up progress.

Set up a home gym

With a few barbells, dumbells and a weight bench, it’s easy to create a home gym in a basement or garage. Extra equipment, such as resistance training equipment or an elliptical machine, can be added to make the gym more complete. A home gym also can be a place to do strength and stretching exercises like yoga or pilates.

Many people find that they can effectively workout at home with little to no equipment necessary. With such convenience, individuals may find they make more time for exercise, which is an important component of a healthy lifestyle.

How to lose weight that comes with menopause (and keep it off)

M

enopause is a time of change in a woman’s life. Much as the start of menstruation is accompanied by great fluctuations in hormones that can cause different symptoms, so, too, is the end of menstruation.

During menopause, many women experience weight gain and have trouble shedding pounds. Researchers are not quite sure why women gain weight during menopause. However, the health and wellness site Healthline advises that both elevated and low levels of estrogen can lead to increased fat storage. This is compounded by a loss of muscle mass that occurs due to age, hormonal changes and decreased physical activity.

According to JoAnn Pinkerton, MD, executive director of the North American Menopause Society, most women will gain about five pounds during the menopause transition. Women who do not gain weight may notice that fat is being repositioned around their midsections. Other factors also may contribute to this weight gain. Losing weight during the menopause transition can be challenging, but it is not impossible.

Losing weight during the menopause transition can be challenging, but it is not impossible.

Increase exercise. While mature women may not have the endurance of younger women, they can make up for it by scheduling shorter, more frequent exercise sessions. The general recommendation is 30 minutes of moderate-intensity exercise most days per week. But this can be split up into different sessions per day. Incorporate

resistance training to help combat muscle mass lost from aging. The more muscle one has, the more calories burned, even at rest.

Cut down on calories. Post-menopausal women can cut back on calories because they likely do not need as much as they did when they were younger. Eating may be out of habit, not necessity.

Cut out sweetened beverages and desserts. Cutting back on sugary items can trigger weight loss. Researcher Bethany Barone Gibbs, Ph.D., of the University of Pittsburgh, noted that participants in a school-sponsored weight-loss study who were able to decrease their consumption of desserts and sugar-sweetened beverages tended to have more success losing weight and keeping it off than those who did not.

Talk about medications. Speak with a doctor about medications, some of which can contribute to weight gain. Many women are prescribed antidepressants in midlife to combat, among other things, symptoms of menopause. Side effects of such medications can include weight gain.

Women gaining weight during menopause can discuss their concerns with their doctors, trainers and dietitians and work toward healthy goals for postmenopausal weight loss.

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PAGE S14 • FOCUS ON HEALTH • MARCH 26, 2020

MARCH 26, 2020 • FOCUS ON HEALTH • PAGE S15

FOCUS ON HEALTH

Raspberry goodness from morning to night

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Raspberry Coconut Smoothie Bowl

rom breakfasts to salads, desserts and beyond, fruit is unique in its ability to add both flavor and nutrition to family-favorite dishes. As you look for ways to incorporate produce in your family’s recipes, consider an option with a sweet-tart flavor and eye-catching color: red raspberries.

In the cool, marine climate of the Pacific Northwest, Washington state produces approximately 90 percent of the nation’s frozen red raspberry crop.

Picked at the peak of ripeness and frozen within hours of being harvested, flavor and nutrition are locked in to offer convenience and consistent quality out of the freezer section at most grocery stores, perfect for betterfor-you desserts like Pecan-Topped Raspberry Cake and Red Raspberry Whole-Fruit Sorbet.

With a distinct flavor that works well in dishes from sweet to savory, red raspberries can add bright flavor and balance to recipes ranging from salads like Spinach and Frisee Salad with Raspberry Pickled Onions and Raspberry Vinaigrette to a morning meal such as this Raspberry Coconut Smoothie Bowl.

Plus, 1 cup of the flavorful red fruit includes just 80 calories and contains 6 grams of fiber while providing 28 percent of the recommended daily allowance of vitamin C, a powerful antioxidant.

Spinach and Frisee Salad with Raspberry Pickled Onions and Raspberry Vinaigrette

Servings: 4 Raspberry Vinegar: 1 cup frozen raspberries 2 cups vinegar Raspberry Pickled Onions: 1/2 cup Raspberry Vinegar 1 teaspoon olive oil 2 tablespoons sugar 2 teaspoons kosher salt 1 pound sweet onions, peeled and julienned 1 cup frozen raspberries, partially thawed Raspberry Vinaigrette: 1 cup Raspberry Vinegar 1 teaspoon fresh shallot, peeled and minced

2 teaspoons Dijon mustard 1/2 tablespoon honey 1/2 teaspoon kosher salt 3/4 cup olive oil Spinach and Frisee Salad: 8 ounces baby spinach, cleaned and dried 8 ounces frisee lettuce, cleaned, dried and torn 2 ounces Raspberry Vinaigrette 6 ounces Raspberry Pickled Onions 2 ounces feta cheese, crumbled 2 ounces almonds, slivered and toasted

Servings: 2 2 cups frozen raspberries 1 large frozen banana 2/3 cup light coconut milk 1 tablespoon chia seeds

Toppings (optional): shredded coconut shaved dark chocolate hazelnuts chia seeds edible flowers In blender, puree raspberries, banana, coconut milk and chia seeds until smooth. Mixture will be thick; ingredients may need pushed down to get blender going. If necessary, add more coconut milk.

Pour into two bowls. Garnish each with shredded coconut, shaved dark chocolate, hazelnuts, chia seeds and edible flowers, if desired.

To make Raspberry Vinegar: In clean glass container, combine frozen raspberries and vinegar; cover tightly.

Refrigerate 3 to 7 days prior to use.

Pour vinegar through fine strainer or cheesecloth-lined strainer into clean glass container. Cover container tightly and store in refrigerator. Discard raspberries.

To make Raspberry Pickled Onions: In medium, non-reactive container, combine Raspberry Vinegar, oil, sugar and salt. Stir to dissolve sugar. Add onions and raspberries.

Toss well to blend and coat onions.

To make Raspberry Vinaigrette: In blender, combine Raspberry Vinegar, shallot, Dijon mustard, honey and salt.

With motor running, slowly add oil in steady stream. Reserve remaining Raspberry Vinegar. Once blended, pour Raspberry Vinaigrette into clean, nonreactive container; cover and reserve in refrigerator until ready to use.

To make Spinach and Frisee Salad: In medium mixing bowl, combine spinach and lettuce. Add Raspberry Vinaigrette and toss well to coat.

Plate 4 ounces mixed greens. Top mixed greens with 1 1/2 ounces Raspberry Pickled Onions, 1/2 ounce feta cheese crumbles and 1/2 ounce toasted almonds. Repeat with remaining greens, Raspberry Pickled Onions, feta cheese crumbles and toasted almonds.

Pecan-Topped Raspberry Cake Servings: 8 3/4 cup granulated sugar, plus 1 tablespoon, divided 1/2 cup unsalted butter, softened 2 eggs 1 cup all-purpose flour, sifted 1 teaspoon baking powder 1 teaspoon vanilla 1 bag (12 ounces) frozen raspberries 1/2 cup chopped pecans 1 tablespoon lemon juice 1 teaspoon cinnamon whipped cream

Heat oven to 350 F. In bowl, cream 3/4 cup sugar and butter. Add eggs one at a time and continue beating until well incorporated. Add flour, baking powder and vanilla; beat well.

Pour batter evenly into 9or 10-inch prepared pan.

Place frozen raspberries on top of batter. Sprinkle with pecans, remaining sugar, lemon juice and cinnamon. Bake about 1 hour. Remove from oven and let cool. Serve with whipped cream. Enjoy!

PAGE S16 • FOCUS ON HEALTH • MARCH 26, 2020

through scenic Belle Terre

Saturday, May 2, 2020 Proceeds benefit the Fortunato Breast Health Center - Light breakfast - Pink Your Pooch contest - Health and activity area - Raffles… and much more!

Registration fee $25 (cash, check, credit cards accepted).

Registration opens at 8am. Walk begins at 9am.

Sign up at familieswalkforhope.org or call (631) 476-2723.

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the 26th annual Fortunato breast health center

Walk with us