BC the Mag Health, Beauty & Fitness Spring 2016

SPRING 2016

STRUT YOUR STUFF

The importance of buying the right shoes

Finding Your

BIKINI BOD

Losing the winter weight once and for all

SHINE BRIGHT Like A Diamond

Eat your way to beautiful skin

JOHN THEURER CANCER CENTER

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Because each lung cancer case is unique, Dr. Rizk collaborates with a team of experts in medical and radiation oncology, thoracic surgery, pathology, respiratory, pulmonology, physical therapy and more.

To learn more, please visit JTCancerCenter.org/BCH or call 844.202.6868.

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SPRING 2016 PUBLISHERS SHARON & STEVEN GOLDSTEIN

ASSOCIATE PUBLISHER BRANDON GOLDSTEIN

EXECUTIVE EDITOR ROBERT GOLD

DESIGN DIRECTOR DEANA IVORY

MARKETING & SALES Adam Lipson, MD, FAANS, FACS David Poulad, MD, FAANS, FACS Ciro Randazzo, MD, MPH, FAANS

LINDA BARBA AMY SCHWARTZ

CONTRIBUTING WRITERS DARIA AMATO KERIN BRISCESE AUDRA BURSAE JESSICA HUMPHREY-CINTINEO SHEILA CLANCY CAROL EVANS JENNIFER GOTTLIEB CARL GREER JACQUELINE HOPE COLE NICHOLSON RACHEL OLIVIERA

PROVIDING PATIENTS WITH CUTTING-EDGE BRAIN & SPINE SERVICES Including: Minimally Invasive Spine Surgery Deep Brain Stimulation Cyberknife Robotic Radiosurgery Minimally Invasive Vascular Procedures IGEA Brain & Spine works with all medical insurance plans, as well as patients covered under workers’ compensation, personal injury and motor vehicle claims.

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Health, Beauty & Fitness

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ELISE CHASSEN SOPOV

BC Health, Beauty & Fitness is published by BC the MAG Fine us at www.BCtheMag.com For advertising and information, please call 201-694-5197 or 201-265-2286.

Copyright 2016. All materials are the property of Bergen County The Magazine, LLC. and may not be copied or reproduced without written consent from the publishers.

Robert and June Hans, Bergen County, NJ

The first time his heart stopped was from love at first sight.

Robert always considered himself a lucky guy. He married the girl of his dreams, raised a family and enjoyed great health. Then, without warning, he suffered a heart attack. In the first critical moments, on the way to Englewood Hospital, our paramedics gave lifesaving care. Then, with speed and expertise, our cardiac team cleared the blockage and got his heart pumping again.

Today, fully recovered, Robert is eagerly anticipating his next “heart-stopping” moment – the arrival of his fifth grandchild. Our top 10% national rating for cardiac care is one more reason to make Englewood Hospital and Medical Center your hospital for life.

englewoodhealth.org

Publisher’s Letter

IT’S TIME TO BREAK THE MOLD Yes. I said it. The winter may have kept you inactive and indoors, but now it’s time your excuses go by the wayside, perhaps while you’re taking a jog riverside, or biking hillside?

Let’s face it, there are so many different sides to creating a beautiful, healthy life for yourself, and you can pick the ones that best fit who you are.

Me, I’m not a runner. I can’t just run places. Sure, if I’m playing a sport like basketball, I’ll run all over the place, but needless to say, a marathon isn’t in my future – like ever – and I’m ok with that. You have to find what suits you best, and exercise becomes your favorite part of the day.

Whether you’re walking or cycling or squatting or rowing, however, proper footwear is essential. Did you know your common sneakers only last about 6 months before the support starts to deteriorate? Without you ever even realizing, your shoes are doing you more harm than good. We’ve looked into all your footwear questions, because creating your bikini body truly starts from the ground up!

Being in the magazine business, we often get requests for lovely men and women who would like to model for us. One of our great contributors and a life coach herself, Daria Amato helped us put together an essential “Model Manual” to answer all the questions you or your children may have about breaking into the field. It may surprise you, but simply posting selfies on Instagram is not the best way!

With the warm weather comes the prospect of eating outdoors, and along with it, the many fresh ingredients we can grow locally and throughout the country that winter didn’t allow for. We’ve compiled some delicious recipes, from vegetarian options to a fish lover’s dream, for your healthy chowing pleasure.

As we head to bed tonight, and every other night, we are immediately doing it wrong. Why? Because we have our cellphone in our hand, shining it’s brightly lit screen in our faces, then sitting next to us the rest of the night buzzing or ringing. Want to get your best night’s sleep in forever? Turn off the phone before you even get to bed! I know, it’s a challenge. Great sleep however, is a worthy reward.

Stay healthy, stay shining, stay beautiful. Love yourself!

Best, Brandon Goldstein

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Contents

SPRING 2016 10 Finding Your Bikini Bod Losing the winter weight blues once and for all 12 The Gift of Life Proton therapy is helping breast cancer patients with a new shot at life 16 Beauty On the Fly Quick beauty tips for a busy morning 18 You Should Go and Love Yourself Looking at the role self-esteem is playing in your daughter’s weight 20 The Art of Persuasion Influencing others using gentleness and patience 24 Strut Your Stuff The importance of buying the right shoes 26 10,000 Steps to Success How to jazz up your walking routine 28 For the Love of the Game 7 tips to make you love working out 32 Shine Bright Like a Diamond Eat your way to beautiful skin 36 A Model’s Manual A model’s manual 40 Ask the Sports Dr. The basics of concussions 44 Ask Audra Audra Bursae answers all of your health and fitness questions

50 Goodnight, Smartphone Powering down before bed for a good night’s rest 52 Let it Grow How to weed out injuries this Spring 58 Warm Weather Eats Recipes for Late Spring’s most delicious meals 66 Learning Pain Management Your path from suffering to living Disclaimer: This information is not intended to treat, diagnose, cure or prevent any disease. All material provided in this publication is provided for informational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition before undertaking any diet, exercise, other health program, or other procedure set out in this publication.

ACTIVE ORTHOPEDICS & SPORTS MEDICINE SPECIALIZED CARE FROM SPECIALIZED PHYSICIANS GETTING NORTHERN NEW JERSEY BACK IN THE GAME SINCE 1994 At Active, we strongly believe in the team concept of care.

We work closely together sharing knowledge, expertise and state-of-the-art medical technologies, so that every patient receives the full benefit of our shared resources. Our full-service, multi-specialty practice features board certified and fellowship trained physicians who are all recognized as being tops in their fields.

WHERE YOU GO AND WHO YOU SEE FOR TREATMENT CAN MAKE ALL THE DIFFERENCE Michael L. Gross, MD Specialty: Sports Medicine A. Ylenia Giuffrida, MD Specialty: Hand & Elbow

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Ira Esformes, MD Specialty: General Orthopedics

Ralph C. Napoli, DPM Specialty: Foot & Ankle

James C. Natalicchio, MD Specialty: Back & Neck

Raghu Maddela, MD, MPH Specialty: Non-Operative Spine Care

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THE BIKINI BOD

Losing the Winter Weight Blues Once and For All

By Daria Amato

A

fter the holidays and the new years resolutions come and go, we begin dreaming of the warmer weather and as we anticipate its arrival, many of us move into the winter weight blues.

There are 100’s of “Diets” out there and almost everybody I know has been on a “Diet” at some point in their life, myself included. In my late teens I would eat 1000 calories a day to lose weight for a party I was going to or vacation I was going on. When that stopped working I was a Weight Watcher all through my 20s and early 30s. Then I had 2 kids, worked and exercised a lot, maintained a home, and the calorie restriction stopped working. I was starving, I was running non-stop every day and I needed energy so I jumped on the Atkins bandwagon…and those weren’t the only diets I tried. The truth is they all worked until I went back to my day to day “normal” eating routine. Then slowly without me even realizing it, the pounds would creep back on. Then I would start all over again, thus the Yo-Yo Syndrome.

The terms of the “Diets” vary but they are generally based on restricting a specific kind of food or calories in an attempt to drop some pounds. Any time you restrict and deprive your body (and your mind) you will drop weight. But at what cost? The problem is you probably drop muscle with it as well as your metabolism along with being miserable, grumpy and lethargic for the duration of the “Diet.” Chances are you’ll put some or more of the weight back on when the “Diet” is over.

Most people turn to these “Diets” mostly because they don’t know any other option to lose weight or they had a friend or read about a celebrity that had success on it. Another reason is that a trip to the supermarket is like walking into a minefield. There is an enormous amount of false advertising going on in the labeling as well as using beautiful models to sell the products with promises of an appealing lifestyle.

There are 45,000 items on average stocked in the supermarket. Most of these items are non-food, likefood and dead–food items that people are ingesting. We’re told it’s food but the truth is these food products are stripped of nutritional value and loaded with chemicals, fats, sodium and sugar. Therefore making it impossible to maintain a lean, healthy body.

But there is a bright light at the end of the tunnel! Just embrace the following ideas: •

“Transformative Livin’” is the idea of making a thorough or dramatic change in the pursuit of a lifestyle designed around optimal health, which is the desire to live in a state of being free from illness or injury.

Pledge yourself to it.

• Eat Real Whole Foods. Make the choice to live like a Nutritarian. A nutritarian is a person who has a preference for foods that are high in vitamins, minerals and phytochemicals. This would be a diet rich in vegetables (especially dark leafy greens), fruits, nuts, seeds, onions, mushrooms, whole grains, beans, berries, high quality-grass fed-pasture raised organic meats and wild caught seafood.

So follow the 90/10 rule, 90% nutritarian and 10% simply livin’ and you’ll be on your way moving towards optimal health.

•

No two people are alike. We each have different dietary needs that change from day to day. One day you may require more protein, another day more whole grains, or possibly vegetarian. Learn to recognize the signs and roll with your body’s “craving flow.” Your body is a magnificent machine that knows what it needs.

•

Learn to “intuitively eat” by building the relationship between food, mind and body. Eat when hungry, identify fullness, eliminate negativity, unlink emotions from eating and make peace by discovering satisfaction in food by respecting your body and honoring your health.

Once you commit to choosing this path you become your own advocate and support your own cause to be active in your self-care. Then the rest comes naturally. Exercise, meditate, eat real whole food, relax, sleep, have fun and give generously to yourself everyday. Remember you are what you eat!

Eat for Performance, Health and Enjoyment!

Daria Amato is a health coach. She can be found at transformativelivin.com

THE GIFT OF LIFE

Proton therapy is helping breast cancer patients have a new shot at life

By Jessica Humphrey-Cintineo

W

hen you hear the words "You have cancer," the shock can freeze you in place, or bring you to begin an unexpected journey. For Annette Pena, 48, of Ridgefield Park, that is exactly what she did.

"When I was diagnosed, people said I took it much better than most people. They said, 'You always have a smile on your face and you go to work,'" said Pena, a wife and a mother of two children – a 13- and 20-year-old.

Pena was diagnosed with Stage 3 breast cancer on April 9, 2015. While taking a shower and self-examining, she found a lump. From there, she went to her primary doctor who sent her for an ultrasound.

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"I had to make a decision – go to [my grandmother's] burial or my ultrasound," recalls Pena.

Pena went to the ultrasound, where she learned she was HER-2 (human epidermal growth factor receptor 2) positive. HER-2 positive breast cancers tend to be more aggressive than other types of breast cancer.

"I was told my tumor was very aggressive and growing very fast," Pena, a prekindergarten teacher in the Bronx, N.Y., said.

Chemotherapy treatment – one of six rounds – started on May 1, 2015 followed by a mastectomy of her left breast in September.

Somewhere along the way, Pena's research

pointed her into the direction of proton therapy, a revolutionary technique that moves a proton beam of pencil-point sharpness back and forth across each layer of a tumor's thickness and paints the tumor with radiation in three dimensions.

"I did my homework," said Pena.

Her homework led her to the ProCure Proton Therapy Center in Somerset, NJ, the first proton therapy facility to treat patients with cancer in the tri-state area. Opening in March 2012, ProCure celebrated the graduation of its 1,500th patient last fall.

Pena began her treatments on Nov. 28, 2015.

Her last treatment was Jan. 8. She is currently in maintenance and will finish come June 24.

"It's a process," said Pena. "But, I'm almost at the finish line."

About one in eight U.S. women will develop invasive breast cancer over the course of her lifetime. Pena, one of the 2.8 million women living with breast cancer in the U.S., knew her options, she said.

Proton therapy is the most advanced form of radiation therapy that is a highly effective cancer treatment for many types of tumors, including breast cancer.

“When regular radiation comes in the body, it enters one side and exits the other side,” explains Dr. Oren Cahlon, the medical director of ProCure.

“We aren’t able to control exactly where it goes. It does hit the tumor but it hits a lot of other things along the way as well. Proton therapy enters the body, hits the tumor and then completely stops.”

Proton therapy reduces the collateral damage to the normal tissue by about 60-70 percent, he

said, which further reduces the risk of secondary tumors as well as heart and lung diseases later on in life.

Proton therapy can be used in conjunction with surgery and chemotherapy, and can possibly be used to treat recurrent tumors even in patients who already received traditional forms of radiation.

“Today, we have great hope. We’ve made great strides and the majority of patients are cured from their cancers,” said Cahlon. “We need to not only cure people but reduce their side effects down the road.”

Pena’s research paid off. She found ProCure in Somerset and scheduled a consultation.

“Many people have not heard about proton therapy,” said Cahlon. “When you look at regular radiation therapy, there are about 3,000 centers in America. So, there’s a lot of knowledge and awareness about radiation therapy because that’s the type of treatment given 99% of the time. Now, with more proton centers coming on line, we are trying to raise awareness as proton therapy is really superior.”

Located at 103 Cedar Grove Lane, Pena immediately felt comfortable and “at home” at ProCure.

“The people working there are fantastic,” she said. “They helped me through the whole treatment from the time I got there to the time I left.”

Treatments at ProCure are usually given five days a week for six to seven weeks, depending on the stage of the cancer and other factors.

Pena, who was working at the time, would arrive for treatment every weekday after finishing

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her workday.

Most patients do not feel pain or discomfort during treatment. The majority of the time patients spend in the treatment room involves setting up for the treatment than the actual treatment itself.

Upon arrival for treatment, everything was ready to go, thanks to the radiation therapist, explained Pena. You were then moved into the correct position before each treatment using an FDA-approved robotic positioning system.

During the actual treatment, patients are asked to lie still on a treatment bed while the therapist makes adjustments. After the patient is in position, the proton beam is delivered and is on for about one minute. While patients do not feel the proton beam, they may hear some clicking from the equipment around them.

During the treatment, the therapist will leave the room and monitor the patient’s treatment from a control room just outside the treatment room. Although they are not in the same room, they can see and hear the patient through a video monitor.

“From the time you come in, get set up and then are being treated, it was roughly one hour,” said Pena.

According to ProCure, patients spend 30 to 60 minutes on average at the center per treatment.

“The side effects were less [than traditional radiation],” said Pena. “I was able to do things the next day. Go to work. Live my life.”

ProCure finds that is the norm. There’s no need to stay overnight in a hospital or remain at the center after the treatment. In most cases, you can go about your normal routine before and after your session.

“Most patients have few, or very mild, side effects, such as fatigue, from proton therapy,” said Cahlon. “Other than the time commitment, it really doesn’t typically interfere with day-to-day activities.”

ProCure treats up to 1,500 patients a year in their four treatment rooms – two inclined-beam rooms, which are exclusive to ProCure Proton Therapy Centers; a fixed-beam room, and a 360-degree gantry room.

The center and its physicians are committed to continually advancing cancer treatment options; therefore, they work with the patient to create the best plan of action.

“Anyone who is a candidate for regular radiation therapy with a potentially curable disease may also be a good candidate for proton therapy,” said Cahlon. “Often times proton therapy is used in conjunction with radiation or sometimes just by itself. The other types of treatment are chemotherapy, which is what medical oncologists 14

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do; surgery, which is what surgical oncologists do; and radiation therapy. We work very closely with medical oncologists and surgeons at hospitals to create the best treatment.”

The best treatment is met with a dedicated staff and a supportive environment that focuses not only on the treatment, but also on the patient’s well-being.

“To me, it was much easier knowing that the doctors or the people working there are positive and staying strong,” said Pena. “They take it dayby-day, just like me, always with a smile.”

The medical team is made up of radiation oncologists, nurses, radiation therapists and treatment team assistants who are committed to providing exceptional patient care in a healing environment.

In addition to a stellar team, ProCure delivers personalized, comprehensive patient care. Services at ProCure include a concierge to assist patients with personal needs, such as finding housing, pointing out local attractions and connection with other patients; medical liaison services to facilitate the management and scheduling of ancillary medical care; assistance with insurance coverage and financial management; patient and family support groups; a knowledge center and library with resources for patients and loved ones; and a playroom for children.

, MS, RDN, CLT

“This is really an exciting time for the tristate area,” said Cahlon.

“What I encourage people to do is ask their radiation doctors about proton therapy and give us a call and see if this is a potential treatment for them.”

Being the first person in her family to have breast cancer, this was all new to Pena, she said.

“It was more than I could understand,” said Pena, who now realizes just how far-reaching breast cancer is.

Pena recommends ProCure wholeheartedly, and offers these words of advice for those diagnosed with breast cancer: “Be openminded to doing clinical trials. Don’t be afraid to try something new, as things are so much more advanced now,” she said.

“Stay strong. Stay positive. Do your daily activities. Do what you have to do. Don’t give up because then you think about it too much. You have to look forward and not look back. There’s always hope and people to make you feel strong,” she continued. “You are going through this, but things are going to get better.”

For more information on ProCure Proton Therapy Center in Somerset, visit www.

ProCure.com/NJ or call (877) 967-7628.

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Beauty on the Fly Quick Beauty Tricks for a Busy Morning

By Rachel Oliviera

W

hen you’re crunched for time, you may be tempted to ditch the pampering from your morning routine. No matter how quickly you have to dash out the door, you can always find shortcuts to your daily beauty regimen that let you look and feel your best.

These time-saving tips will let you give your body the TLC it deserves, even when you’re pressed for time.

Be a multi-tasker. You can do two things at once to save time, such as applying a face mask or wash before brushing your teeth or letting a deep-conditioning hair mask work while you shave your legs.

Letting the face wash sit on your skin while you brush allows you to get more of the skin care benefits without the added time, and pinning up your hair in the deep-conditioning mask while shaving then rinsing it out will help your hair feel softer and more hydrated.

Keep up with conditioner. You may find it tedious, but hair care is no place to cut corners. Keeping your hair well-conditioned helps keep it healthier in the long run. Healthy strands are easier to detangle and style, which ultimately saves time. Have an all-in-one shampoo and conditioner on hand for days when you simply can’t do both and save detangling time by using a wide-tooth comb in the shower.

Use products that do double-duty in the shower. Using a multi-benefit body wash can give your skin and senses needed nourishment in the shower. One example is the new line of Softsoap Luminous Oils Body Washes, which contain a touch of luxurious oil, essence of peony or iris and an alluring fragrance. The sheer, non-greasy formula will leave your skin feeling radiant and soft.

Master a few simple hair styles. Whether your hair is long or short, experiment with a few go-to styles you can rely on when time is short. Sleek ponies and messy buns can disguise a hectic morning. For shorter cuts, look for a style that lets you air dry for a carefree tousled look.

Lighten up when it comes to cosmetics. You may be surprised by how pulled together you appear with a minimalist approach to makeup. Use a tinted moisturizer with sunscreen to even your skin tone, then use natural shades to enhance your best features. Save complex eye makeup for a less rushed day and stick to the basics: mascara, a dusting of blush for color and a pretty nude gloss.

Photo courtesy of Getty Images

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You Should Go and Love Yourself The Role Self Esteem is Playing In Your Daughter’s Weight

By Kerin Briscese

I

want to start this article off saying I am not a psychotherapist, psychologist or doctor. I am simply a women who overcame emotional eating, built a body I love to live in, restored myself esteem, and took control of my life.

My mother was an amazing mom. I always came home to a clean house, homemade breakfast, lunch and dinner. I had a roof over my head, clothes, close friends and an even closer family. I was lucky enough to say that my needs were met and I never doubted that I was loved.

My mother, as with all parents, had her shortcomings. My mom grew up in an age where selfdevelopment work was not the “IN” thing to do. She was raised in an alcoholic household and watched as her mother was verbally and sometimes even physically abused by her father. She was raised by a

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women who had low self-esteem, allowing this volatile situation to continue throughout her childhood. My grandmother set the stage for her three daughters as to what appropriate boundaries were for a women; or in this case lack there of. My grandmother used food for comfort. She was the definition of an emotional eater and by the time she was 50, she was obese.

My mother did the best with what she had to give. Growing up, my mother always complained about how fat her legs looked. She hated the stretch marks from her C-section and was not fond of her saggy breasts from breastfeeding. Regardless of whether she did or did not say it out loud, as a child and then teenager, I was highly in tune to her lack of self-esteem and negative body image.

By the age of 13, I started restricting my food, drank diet coke and sugar free everything, thanks to the constant propaganda in the dieting industry; and used food as a form of control in a life that seemed very out of control. Did I mention I was a double 00 naturally? See the image we have of ourselves has very little to do with the scale and more to do with what we believe we see. My mother had set the stage for hating ones body, unworthiness, low selfesteem and lack of value.

I had to fight hard to overcome an eating disorder, and learn to love my body and who I was. I had to be willing to get real, stop making excuses and do something to change what I don’t like. I stopped playing the victim formed a healthy relationship with food and put an immediate stop to any negative chatter. But the most important and hardest thing I had to change was learning to value myself. It is impossible to love ourselves and use food as a crutch.

The two simply cannot exist together.

I’m not sure if my passion for helping women lose weight and build confidence stems from my family history. What I can say is as a society, we need to start taking a look at the root of the problem, not just slapping a band aid (in this case a diet plan) on a much deeper issue. We have drilled into our youth through example that if they aren't sticking to a nearly impossible diet that they are failures! The amount of false information I hear daily is beyond alarming. No wonder so many people struggle to lose weight!

Child and teenage obesity is a very real problem. It absolutely kills me when I see young girls missing out on the experience of being a teenager because their low self esteem keeps them isolated from their peers and the many opportunities teens have. These young girls then grow into their twenties, thirties and onward forming debilitating health issues, crippling self worth and a life that is not being fully lived, all because they are addicted to food! Their lack of value stops them from seeing past their current situation. They are incapable of being able to hold the vision of believing they can in

fact have a better life. But the life they dream of is attainable, no matter when you start!

For the mother’s with young girls, be careful of what you do, what you say and most importantly, your thoughts. Your youngsters are watching your every move.

For mothers with teenage girls, help them love their bodies. Make healthy sustainable choices, but mostly show them through example. Too many women want the best for their children by putting themselves last. What are you truly showing your child when you do this? Where is your fitness routine? Your “me” time? Do you have a nutritious diet? Have you worked on your self-esteem, your value? What thoughts go through your mind when you're reaching for that third cookie?

A daughter’s self esteem starts at home. Let us be the change we want to see.

Kerin Briscese is founder of HauteFitnessHealth.com.

Head to her website to set up your complimentary consultation.

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The Art of Persuasion How to Influence Others Using Gentleness and Patience

by Carl Greer, PhD, PsyD,

P

ersuading others to see things our way isn’t always easy. No matter how enthusiastic we are about our ideas, motivating others to follow our lead can be like pushing a boulder up a hill. Sometimes, we’re tempted to force matters when we don’t have “buy in” to bring about the changes we want to see. We can expend a great deal of energy trying to convince others to go along with our plan and allow us to lead. Impatience, frustration, and ambition can make for difficult interactions with people who are not open to the changes we propose, don’t see things our way, and don’t wish to follow us or embrace our vision.

What can you do when others don’t share your passion or perspective, when resistance to your ideas is taking its toll on you? Often, it’s best to wait until the timing is right and circumstances change. Some of those you wish would change their minds may need more information, or more time to adjust to your ideas.

They may need some reassurances. If you listen carefully, you may find they have helpful insights into potential problems you may be overlooking in your zeal to move forward at full speed.

Especially when you are trying to enact change 20

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that involves a large group of people, or a group or institution that has many rules and traditions, you can find it hard to convince others to move as quickly as you would like them to. It’s good to remember there are advantages to operating slowly and thoughtfully, and that often, you are well served by slowing down rather than forcing change upon those who resist it.

Perhaps you can bring about a good-enough outcome by going with the flow and offering guidance to those reluctant to move forward rather than taking the helm to force your way through whitewater rapids. These “rapids” might include challenges such as new skills that people would have to attain, new knowledge they would need to acquire, and new resources that have to be brought into the organization. Your priorities may not be other people’s priorities. Forcing matters may simply make them feel unheard and disrespected. Patience and a gentler approach may be needed.

Maybe the change has to begin with you: You may need to learn something new, join others in developing new skills, or take a different tack. While change is hard, sometimes, it is you that is making it hard by trying to

Continued on page 22

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Continued from page 20 force change on others. So if you’re meeting resistance to what seem to you to be great ideas for changing a situation for the better, slow down. Ask yourself why you feel it’s so important to move ahead immediately and get others to change their minds. Is it possible that you’re letting your anxieties or fears get the better of you? What is the rush?

How much progress would be enough for you to be able to release your frustration and be satisfied with the pace of change? Very often, you can be better off taking a gentler route, knowing you’ll get into calmer waters eventually.

You have the choice to force matters, let things happen at their own pace, or find a different way to address your need for change.

Is there a set of circumstances that you wish to transform, or ideas you want to implement?

Are you putting pressure on other people to make decisions, agree with you, or alter their behavior, and feeling upset by their resistance?

Might you and the situation—and the other people involved—benefit from a different, softer, less aggressive approach? Might others be more motivated if you were to become less forceful in trying to convince them to go along with your plan?

Of course, if you wait too long or settle for minimal or no progress toward making change, you can find yourself waiting in vain for external forces to resolve a problem.

When you are involved in the problem, you may need to be an active part of the solution.

Yet perhaps the obstacle is that the specific changes you’re seeking are the wrong ones.

Are you truly listening to those who are resisting your proposed changes?

Another possibility is that to bring about transformation, you need to work with different people. Everyone is capable of transforming their minds and hearts, but not everyone is willing to change according to your vision and timetable.

Sometimes, one person who acts as a chronic naysayer may be holding others back from opening up to change.

When you feel you have become like Sisyphus, pushing a boulder up a hill again and again with no appreciation or help, remember the outcome of that ancient myth. Alone, Sisyphus was able to push the boulder up a mountain, but would then have to watch the stone roll back down again, every time. This is what can happen when you are too intently focused on trying to get your way. Maybe you need others to help you push that boulder up the mountain and keep it there!

So if you are hitting up against resistance and a lack of support for the changes you 22

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seek, step back for a moment to assess what obstacles you are facing. Access the wisdom of your unconscious mind, using shamanic or Jungian techniques (several of which I describe in my book Change Your Story, Change Your Life). Begin the process of working with these techniques by asking the questions, “What is standing in the way of transformation, and what can I do to improve the situation?” Be open to unexpected answers. In this way, it will be easier to discern whether to continue trying to make things happen, to approach the situation differently, or to wait for a situation to resolve on its own.

Carl Greer, PhD, PsyD is a practicing clinical psychologist, Jungian analyst, and shamanic practitioner. He is the author of Change Your Story, Change Your Life: Using Shamanic and Jungian Tools to Achieve Personal Transformation

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Strut Your Stuff The Importance of Buying the Right Shoes By: Sheila M. Clancy MS, CHES Have you ever thought about the role that your shoes or sneakers are playing in your life? They could be keeping your body structurally sound or they could be causing you pain and grief whether you realize it or not.

Much like a house, your foundation must be properly aligned and supported. Poorly fitting or worn out shoes can not only cause pain or discomfort in your feet, you can also end up with problems in your knees, hips and back. Choosing the shoes that match your foot type (arches) and the activity that you plan to do while wearing the shoes are the two things to keep in mind when buying shoes.

Some people know what kind or arch they have in their feet and some don’t. If you don’t know your feet that well you can take the “wet test” to determine your foot type. Wet your feet and then either walk across a dark floor where you can see your footsteps or even step onto a brown paper bag. If you see your entire footprint, or close to it you have a flat foot or low arch. If you just see your heel, the ball of your foot and a thin line connecting the two then you have a high arch. If you have a normal arch you will see about half of your footprint. Believe it or not footwear companies make shoes that cater to all three different types of arches and you should mention what type of foot you have to the salesperson when you go to buy your athletic shoes.

Many overuse injuries can be attributed to wearing the wrong shoes for your specific activity, not replacing shoes after they have worn out and not getting shoes for your foot type. In today’s world we are bombarded with thousands of choices of shoes, with many people buying based on brand name, color or price. Here are some recommendations to ensure you are wearing the right shoes on your feet: 1. Go to a store that specializes in footwear and work with a salesperson. Let him measure both of your feet, tell him what type of arch you think you have and let him know what type of activities you will be doing while wearing the new shoes.

2. Buy your shoes in the late afternoon when your foot is at its biggest. Our feet swell a bit during the day.

3. Wear the same socks you plan to wear when you actually use the shoes.

4. Fitness shoes should immediately feel comfortable. You shouldn’t need to break them in or wait for them to stretch to the size of your foot.

5. Check that there is about ½” between your toes and the front of the shoe. Your heel should not slip out of the shoe at all.

6. If you wear orthotics or special inserts in your shoes bring them and put them in all the shoes that you try on.

7. Don’t just look at the shoes on your feet. Stand up and walk or jog around the store to make sure they feel right.

8. Replace your shoes every six months. Over time your shoes will break down and no longer provide the same support they had when they were new.

Your feet provide the foundation for your body. Take your time and find the right shoe for you to avoid injury and to keep your body healthy and strong!

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10,000 STEPS TO SUCCESS Jazzing Up Your Walking Routine By: Sheila M. Clancy MS, CHES

S

o your plan to start walking was right on track, and now you have lost your excitement or the walk has become dull and boring. Don’t stop! Here are some ways to keep the fun in your walk.

Change the Route

It’s easy to get bored when you follow the exact same path everyday. Changing the route gives you a change of scenery and can give you a change of terrain too. You may end up with more hills, dirt paths or some newly paved roads. How well do you know your neighborhood? Get out a map and walk through different parts of the neighborhood each day. Highlight each route you do until your whole town is highlighted. Bring the kids with you and they can point out where their friends live. Try a few different routes to the schools or plan a walk to the police station and back. Is there a park or a bike path that you can walk around?

The weather is getting Bad

When the weather gets bad, head to the mall. Most malls open early so that people can walk in a welllit, safe and warm environment. You can walk at a quick pace and get the same workout as if you were outside. If you walk the mall during store hours, you may have to slow it down to walk around people and not knock anybody over, but it is better than skipping the walk altogether.

Try a new Gadget

Do you know how many steps you take on your walk? Buy yourself a pedometer for $10-$40 and count your steps. You can wear the pedometer all day or just wear it for your walk. Each mile is approximately 26

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2000 steps. For good health it is recommended that you get at least 10,000 steps each day. If you want something more high-tech, try a Fit Bit or Jawbone, which are 2 of the many fitness trackers on the market today. Your information can be seen in graph form so you can see your progress from day to day.

Add a Twist with Walking Poles

A nice way to add an additional calorie burn to your walk is to carry Nordic poles. These look like ski poles with rubber tips on the ends. Swinging these poles and touching them to the ground can increase your calorie burn by 20%-40%. You can tone your upper body muscles with these poles, which makes your walk a total body exercise.

Find a Partner

Sometimes it’s nice to have someone to talk to when you are walking. Find a friend, bring your spouse or invite your child for a little one-on-one time with you. It’s a great way to multi-task, to get another person in shape and to keep your walk interesting.

Play a Game

If you feel like you still need to be entertained while you are walking, play I Spy with the kids or bring some Trivial Pursuit cards on the walk with your neighbor. If you want to use that time efficiently, make your grocery list or holiday list while you walk.

Best of all, enjoy the time for what it is: “me time”. It is a break away from your day and it is time where you can be alone with your thoughts. Sort through some problems or figure out how to handle a situation while you walk. With the increase in blood flow to your brain you will be thinking more clearly after a nice brisk walk.

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For the Love of the Game 7 Tips to Make you Love Working Out By: Jennifer Gottlieb

I

t’s well into Spring, and this is often the time when our New Year’s resolution to get in shape has already lost steam. The gyms aren't jam packed anymore with gung-ho gym goers with fire in their eyes to have a year better than the last. Let’s face it, working out and eating healthy isn't always fun. Even though I am a health and fitness professional who works in the gym every day, even I sometimes have a hard time motivating myself to exercise. To keep myself consistent, I am always trying to find ways to make my workouts more enjoyable. Here are 7 ways to re-ignite that fire and remind you that fitness can be fun!

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1. Change it up!

Changing up your workout is not just a beneficial tool for boredom, but it’s actually necessary to achieve long lasting results. After doing the same activity for a long period of time, the body begins to adapt, making that same activity easier. You will gradually burn fewer calories than you did initially, and will no longer see the fruits of your labor. By keeping your body guessing, you’ll avoid that dreaded plateau, and stay more engaged in your journey so you are less likely to lose interest and give up. I encourage you to try all different kinds of exercise. Mix up your week with a combination of weights, long duration cardio, HIIT cardio, yoga, dance, swimming, or biking. The options are endless! There are so many ways to break a sweat, so why stick to one!?

2. Enlist a workout buddy

You and your bestie are going to hang out anyway, so why not have your weekly catch up and a workout at the same time? By supporting each other and holding each other accountable, you are more likely to show up for scheduled workouts and less likely to miss days. Nothing pushes people harder than a little healthy competition. Make a bet with your friend to see who can be the first to achieve their fitness goals, and make sure the prizes are worth it!

3. Invest in some workout gear

It’s no secret that when you look great you feel great. Wearing a new flattering workout outfit can increase your confidence and give you that extra boost you need to hit the gym. I don’t know about you, but when I buy new clothes I look for excuses to wear them.

If they happen to be gym clothes, I am that much more excited to get that workout in. I also encourage you to invest in a great pair of sneakers. When it comes to fitness, your shoes are your car. You want to have a safe, smooth, comfortable ride. Nothing feels better than a fresh pair of kicks, and there’s no need to spend a ton of money. There’s plenty of affordable athletic wear out there. Simply find items that are comfortable, flattering and make you feel unstoppable!

4. Set goals!

Weight loss goals are great, but I find fitness goals to be more fun and give me more motivation to constantly push past my comfort zone. Set distance goals for running, the amount of weight you lift, or how many pushups and pull-ups you can do. Go into each workout with a plan to conquer your mission. Record your progress and have your workout buddy hold you accountable. Be sure to reward yourself for successfully accomplishing a goal.

Maybe with some new workout gear!?

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5. Playlists and podcasts

There has been a lot of research done on the positive effects of music on exercise. Multiple experiments have found that music increases a person’s sense of motivation during a workout and creates a distraction that makes you less aware of your exertion. That’s right, the perfect song just might make those squats burn a little less. That being said, spend some time creating a great workout playlist for a major motivation boost! Another tool for distraction is listening to a podcast or book on tape. There are thousands of interesting podcasts on just about any topic.

Listening to something you love will give you even more of an incentive to lace up those kicks and get moving!

6. Join a group or team sport

When there is an entire team of people counting on you to show up, you are probably going to think twice before you flake out on your workout. Team sports and fitness groups are a really fun way to exercise and to make new friends. Sports are such a fantastic distraction from the fact that you are actually getting exercise. You truly have to be in the moment and focused on the task at hand. Plus, the adrenalin you experience when you compete gives you that extra boost of energy to push past your usual limits. Most cities have organized sports leagues and running or cycling groups. If you can’t find any, create one!

7. Get social

Social media can be a great tool for fitness motivation. The beauty of taking your journey public is that you can use your story to inspire others to change their lifestyle as well. There is no better way to be held accountable to your goals than by posting them publicly and updating your followers with your progress.

When hundreds of people are following your story, you will be much more motivated to achieve your goals. Social media is also great for getting daily motivation and tips from other fitness enthusiasts and trainers. Follow your favorite celebrity trainers, fitness instructors and healthy chefs for fun new ideas to try in the gym and the kitchen.

Jennifer Leah Gottlieb is one of New York City’s hottest fitness and nutrition experts for top celebs. You may recognize Jen from Broadway’s Tony Award-nominated musical “The Wedding Singer” or from hosting VH1’s That Metal Show, but her true passion lies in fitness.

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EAT YOUR WAY TO BEAUTIFUL SKIN

BY ELISE CHASSEN SOPOV Healthy skin is often one of the first things people will notice about you, and also the first thing we tend to notice about ourselves when looking in the mirror. A poor complexion can negatively affect self-esteem, which can translate into avoidance of a healthy social life, in addition to poor performance at work or school. It makes sense that, skin, our largest organ, would respond favorably to changes in diet, adequate hydration, and lifestyle, and so I am often confronted with patients asking for my help in improving this aspect of their health.

If you struggle with acne, feel as though you have lost your “healthy glow�, or simply desire to maintain a healthy complexion, the following tips may be just what the Dietitian ordered:

LIMIT REFINED STARCHES: The reasons to cut down on high sugar foods and those made from refined grains are many, especially because they can contribute to obesity and its comorbidities. However, with regard to acne, several studies have actually documented a decrease in inflammatory acne lesions while following a low-glycemic load diet. The reason could be that foods that spike blood sugar may increase the hormones that stimulate oil production. Acne is caused by an overproduction of sebum (oil) by the sebaceous glands on the skin. The excess oil mixes with dead skin cells and clogs pores, manifesting itself as a visible surface on the skin as whiteheads, blackheads, and pimples.

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GIVE DAIRY A BREAK: Dairy products are another common culprit for complexion problems. Some experts argue that it is not so much the foods themselves that are to blame, but rather the growth factor and hormones added to these products. If you decide to eliminate dairy, however, make sure to obtain enough calcium and vitamin D from other foods and supplements.

CONSUME MORE FOODS RICH IN OMEGA-3’s: Foods like wild salmon, tuna, walnuts, chia and

flaxseeds will provide anti-inflammatory essential fatty acids that will help combat excessive dryness, acne, and free radicals that cause cells to age faster.

EAT THE RAINBOW!: Make sure to include the recommended 5-9 servings of brightly colored fruits and veggies every day. Not only will you be nourishing your body with powerful anti-aging phytonutrients, you will be further hydrating your skin.

WATER WATER WATER!: I cannot stress the importance of adequate hydration enough for healthy skin.

Hydrating the body has a direct effect on the suppleness and smoothness of your skin, in addition to helping rid the body of toxins. This is my personal favorite tip for maintaining youthful, supple skin.

GUT HEALTH MATTERS!: The benefit of probiotics on gut health is well documented and widely recognized. Truth be told, many people with skin problems also have intestinal issues. Moreover, 60% of your immune system is in your intestinal tract, so it’s no surprise that a healthy gut = a healthy body!

Probiotics can be found in pill form, topical form, but are also abound in foods like kefir, yogurt, kimchi and sauerkraut.

In addition to all of these important nutrients, consider possible deficiencies in any of the following vitamins or minerals in your quest for gorgeous and healthy skin:

BIOTIN: A very popular supplement for skin, hair and nails, biotin can also be found in egg yolks, organ meats, fish, and soybeans. A deficiency of this nutrient can lead to dermatitis, among various other skin-related issues.

SELENIUM: Found in the soil where many vegetables are grown, as well as brazil nuts, whole grains and seafood, selenium is a powerful antioxidant responsible for tissue elasticity. It may also play a role in reducing skin cancer risk.

ZINC: Found in oysters, shellfish,

meat, legumes and whole grains, zinc possesses both antiinflammatory and antibacterial properties, and many studies have found it helpful in ameliorating acne. One word of caution: zinc can interact with tetracycline, a common antibiotic used to treat acne. It is always important to be upfront with your healthcare providers about what medicines and supplements you are taking.

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VITAMINS A, C & E: Vitamin A works like your skin’s internal exfoliator, creating smoother skin by

modulating the rate at which your skin cells regenerate. Your best food sources are dark leafy greens and deep orange or yellow fruits and vegetables.

Vitamin C is a key player in the formation of the skin’s collagen, which is basically the support structure for your skin. Some of the best sources include bell peppers, broccoli, oranges and sweet potatoes.

Vitamin E helps protect the skin from the sun’s damaging rays; and when applied topically, it can reduce wrinkles and leave the skin feeling smooth and soft. Vitamin E is best obtained from foods, particularly from wheat germ, nuts, seeds, and leafy greens.

If you feel like you have tried everything and still struggle, give food sensitivity testing a try. Functional lab tests like MRT testing and IgG testing can help cut to the chase if you feel like you’ve tried eliminating the usual suspects without success.

This is also a wonderful option if you just don’t have the time, or the patience, for the lengthy trial and error process of finding your triggers. Great skin is achievable without expensive moisturizers and “antiageing creams”. In truth, most have very little scientific backing to their claims. Besides, nourishing your skin from the inside out provides the additional bonus of eating a balanced, varied diet that will not only make you look healthy, but actually be healthy!

ABOUT THE AUTHOR: Elise Chassen Sopov, MS, RDN, CLT is a Registered Dietitian Nutritionist and owner of Nourish Your Body, LLC, located in Oradell and Cedar Grove, NJ. She holds a Masters’ Degree in Nutrition & Applied Physiology from Columbia University and specializes in adult and pediatric weight management, treating various medical conditions where diet and exercise have been a proven modality of treatment, and is also specially trained to help people with food sensitivities.

For more information, visit www.nourishyourbodyllc.com

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WE’RE GROWING OUR PRACTICE TO BETTER SERVE OUR COMMUNITY. ACTIVE ORTHOPEDICS & SPORTS MEDICINE WELCOMES A NEW MEMBER TO OUR TEAM, DR. CARISSA MEYER, HAND & WRIST SPECIALIST. It is our honor to introduce Dr. Carissa Meyer, an outstanding physician and surgeon who complements an already renowned group of dedicated medical professionals serving Bergen County and the surrounding area.

Dr. Meyer completed her residency training at the University of Maryland Medical Center and R Adams Cowley Shock Trauma Center, one of the busiest trauma centers in the country. During that time, she authored multiple articles on hand and wrist injuries and also served as Academic Chief Resident during her final year.

She completed her fellowship in Hand, Upper Extremity and Microvascular Surgery at the renowned CV Starr Hand Surgery Center, the oldest hand fellowship in the country. She has also completed a separate sub-specialty fellowship in Pediatric Upper Extremity at the worldrenowned Texas Scottish Rite Hospital in Dallas. She is trained in the latest advances in both operative and non-operative treatment of upper extremity disorders.

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Finding The Right Look A Mode ls Man ual

By Daria Amato

A

s a photographer for almost 30 years, with half of them spent in fashion, I’ve been asked dozens of times, “How can I be a model?” Here is my manual to help get you on your way towards runway fame.

You r Body i s your Busi n ess.

Modeling is a business and you and your body are that business. It takes time to grow a business through effort, commitment, patience, professionalism, drive and most importantly, having self-confidence and knowing your self-worth.

It is of the upmost importance that you take care of your body by keeping a healthy lifestyle: drink lots of water and stay away from caffeine and sodas, beautify your body with real whole fresh foods and avoid processed denaturing foods, work out regularly and get plenty of sleep and avoid cigarettes and alcohol.

Keep your skin and hair hydrated and glowing and make-up to a minimum.

It is equally important to take care of your psyche. The modeling business is a highly competitive market and can easily put a strain on ones self-esteem. Rejection is something you will have to get used to.

Understand that clients are looking for a specific body type and look and you may not fit the branding and marketing needs of their company.

W hat Type of Mode li ng i s Ri ght for You? The modeling industry uses many types of individuals in all different shapes and sizes. Use this guide to find your place in the industry.

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•

High Fashion-Runways-Editorials – High fashion female models are generally 5’8”-5’11” with a dress size of 4-6 US, average bust size of 34” and age range of 14-25. Male models need to be in excellent physical shape and are generally 5’11”-6’2”, chest 37-42”, waist 30-32” and an age range of 16-40.

•

Plus Size Modeling is for the larger body types generally dress sizes range from 12-16 US and an average height of 5’8”.

•

Commercial Print is a huge market in print advertising and can range from editorial ads, wraps on products, billboards, in store ads and web. This is such a large market and companies use a wide pool of models to create ads that represent their target audience.

•

Catalogue Modeling are companies that use models to sell their latest products in print and online.

Models are chosen to represent the target audience of that brand.

•

Glamour and Fit Modeling has emphasis on a models sexuality and body. Glamour models can range from swimwear to lingerie. Fit models must be in shape with muscle definition. There are usually no height requirements. It is advisable that you always work with modeling agencies that have your best interest in mind.

•

Body Parts Models tend to be hands, legs, feet, hair, lips and eyes, which are used to promote products in print, web and TV.

•

Real Life Models- TV Commercials – TV/Film Extras. TV Commercials generally require a model to have some acting ability but is open to any type cast (height, age and size) TV/Film Extras generally have no speaking parts (non-featured) and can work long days with lots of down time.

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Model Ag ency Re presentati on Once you figure out what type of modeling is right for you. Do your research on the web and find a reputable agency to represent you. Who do they represent? What kind of modeling jobs do they book? Search to see if there are any complaints against them. Most agencies have forms online where you can send in your photos and stats (height and measurement).

If you are sending in photos that you supply, take them in good natural light, shoot a headshot and a body shot. Make sure the photos have no distortion! Most camera phones have wide-angle lens and if used to close will distort the face.

Some people opt to work with a professional photographer. Seek a photographer that has experience with the fashion industry. This enables you to have professional looking shots as you get started as well as the experience of a photo-shoot. A good photographer will know the best way to light you and enhance your natural beauty and attributes.

Mode li ng Scam s Watch out for an agency that asks for money upfront or states you need to attend modeling school. Agencies typically work Monday – Friday from 9-5pm, any “open calls” or “talent reviews” should be between these hours.

The Photo Mill scam is when an agency sends you to a photographer that is on staff to shoot your portfolio and comp card for a high price.

The Online Pitch is an agency that tries to sell you a spot on their website. These types make their money off of your credit card not through bookings.

Model Conventions are not necessarily scams, but make sure they are the real deal with reputable agencies and not new scam agencies that are starting up. Be wary of conventions that have registration fees, ticket sales, dinners fees, obligatory pre-convention photo shoots fees and mark-ups on your hotel rooms.

A Legitimate Agency that may want to work with you will give you a list of photographers to “test” with in your area, that you pick and contact on your own. They will review the photos from those shoots and Health, Beauty & Fitness

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make recommendations on the best images to market your look. You may have to foot the cost of a standard 11 x 14 Portfolio (book of photos) as well as Comp Cards (business card) that have an average of 1-4 photos and your stats. You should never print more than 500 comp cards at one time since you will want to update it with new photo shoots whenever you run out and set it up to pay the printer directly. If the Agency presents a contract make sure it includes the standard conditions of the industry; percentage of commission, duration of contract, cancellation terms, exclusiveness, any hidden costs or fees. Don’t sign a contract if you are unsure.

Getti ng Started Contact an agency either by phone or email and make an appointment to visit. Attend as many “castings” and “go-sees” as possible this it the “job interview” and should be regarded as such. Remember that first impressions are important and present yourself in a professional manner, show confidence, have a good attitude and be friendly. Look your best and show your personal style, keep it clean and simple with minimal make-up. Be prepared for any questions and write down any you may have of your own.

Bu i ldi ng a Portfoli o A portfolio is a presentation book that displays high quality printed photographs, not only of your beauty but also of your ability, personality, character and age range with both headshots and body shots (Itoya Art Profolio Evolution 11x14 / 24 pages/ at A.I. Friedman). The images that you have in your portfolio need to impress and stand out so pay attention to the quality of the photographs you choose to include, less is often more. The rule of thumb for a New Face is about 6-12 photos, and an established model between 10-25 photos.

As an aspiring model, it is important to arrange photo shoots with reliable photographers that have an interest in fashion. “Testing” is the fastest and most inexpensive way to build your portfolio and is a free trade of services. It is an invaluable experience as you are refining your modeling skills and working with a revolving door of others with the same goals as you. You can reach out to the job board and ad boards directed at students at The School of Visual Arts, Parson School of Design, Fashion Institute of Technology and Pratt Institute. There are also sites such as www.modelmayhem.com www.modelmanagement.com Bring someone with you to the shoot and always use caution and safety first.

E xtra Ti ps •

• • •

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Practice, Practice, Practice! Spend time at Barnes and Nobles regularly (until you get good at posing) and look at all the fashion magazines see how the professional models are using their faces and bodies to create a visual language to illustrate the line of clothing, a product, how they are using props or to tell a story. Photographers and clients love to work with models that are easy going, willing to adapt, can take direction and add their own uniqueness to flow of the shoot.

Get a Moleskine notebook. And start taking notes and contact information on everyone you meet because everyone knows somebody in the business. Maintaining strong lasting connects and regular networking is a great and easy way to grow your business.

Never arrive to a photo shoot tired and exhausted looking or late. Make sure you get good nights sleep and come to the shoot with a friendly, energetic and eager to work hard attitude. You body is your business and you should take ultimate care of it.

Be prepared and arrive early. Discuss and write down shoot details in advance and ask if there are any necessary items that you need to bring with you. Always have a “scout bag” with plenty of water, healthy snacks and any other things you may need since shoot days tend to be long.

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Si m ple Model Glossary

Booker: Someone that works at an agency that keeps track of which client’s hire, which models.

Book out: Model is not available for a job or casting.

Buyouts: Payment for service (day rate) for the usage, runtime and countries for a models pictures.

Call time: The time at which you must be at a shoot and ready to work.

Call back/ Recall: After the first casting the call back or recall is held to narrow down the selection process.

Castings: Are notices of upcoming modeling jobs.

Composite Card: Comp card or sedcard (zedcard) is a models business card. Supplies 1-4 photos (contains the latest and best images in a models portfolio) your name, stats, agency info and your contact info.

Editorial: Photographs made to tell a story in a magazine that is assigned by a magazine.

Fitting: A session that takes place before a photo shoot where cloths to be modeled are fitted on the model by a stylist, seamstress and or designer.

Go See: An appointment for a model to see a potential client or photographer to present their portfolio and comp cards.

New Faces: Are newcomers to modeling and usually do not have a professional portfolio.

Tear sheets: Is a “real example of print work” It can be a page from a magazine, catalog, leaflet, packaging cover or ad with all the artwork done, as it is presented to the final customer. You can request from the client to supply you with a pdf of the job.

Testing/Test Shoot: An agreement between a model and photographer where they work together on a new idea or on their portfolios. Usually the photographer supplies a selection of digital files (photos) from the shoot in exchange for the model’s time.

Usage: Models get paid for each different medium in which their photographs are used.

Daria Amato is a Photographer and Health Coach. Find her at transformativelivin.com

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What is a concussion?

Basics of Concussions

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Concussions are a relatively common occurrence in sports. An estimated 1.6-3.8 million sports- and recreationrelated concussions occur in the United States each year. High school athletes suffer thousands of concussions every year, most often in football, ice hockey and soccer. Among high school athletes, concussions are most often caused by contact with an opponent, a team mate, the ground or a piece of equipment or object in the playing area. In organized high school sports, concussions occur more often in competitive sports, with football accounting for more than 60% of concussions.

Among children and youth ages 5-18 years, the five leading sports or recreational activities that account for concussions include bicycling, football, basketball, playground activities and soccer. For males, the leading cause of high school sports concussion is football; for females, the leading cause of high school sports concussion is soccer.

Concussions do not always involve being "knocked out" or a loss of consciousness. A concussion occurs whenever an athlete’s mental status changes as a result of trauma (usually a blow to the head). A child who shows signs of mental confusion or is "dinged" by a blow to the head has, by definition, suffered a concussion. A concussion, also known as a mild traumatic brain injury (MTBI), is caused by a bump, blow or jolt to either the head or the body that causes the brain to move rapidly inside the skull. A concussion changes how the brain normally functions.

Concussions can have serious and long-term health effects, and therefore, even a seemingly mild “ding” or a bump on the head may be serious. Signs and symptoms of concussion include headache, nausea, fatigue, confusion or memory problems, sleep disturbances or mood changes; symptoms are typically noticed right after the injury, but some might not be recognized until days or weeks later.

What happens after a sport-related concussion?

Sports-related concussions often result in mental and physical symptoms (e.g., inability to concentrate, forgetfulness, headache, fatigue, dizziness). For many athletes, the symptoms disappear after about 10 days, and they typically rarely last more than several months. In some cases, though, concussions lead to persistent complaints of physical, mental, emotional and behavioral symptoms, sometimes referred to as post-concussion syndrome. We do not know whether persistent post-concussive symptoms result from primarily medical or psychological causes. In rare cases, when repeated concussions occur over a brief interval, athletes may suffer from second impact syndrome, a pathological response of the brain that can be life-threatening if not treated promptly. Parents should seek careful evaluation and management of any sports-related concussion.

How should a sports-related concussion be evaluated?

Concussions are typically managed according to their severity. Immediately after a concussion, medical evaluation is needed to determine a child's vital signs and level of consciousness, and to rule out any other injuries, such as those to the spine. Recent guidelines indicate that a hospital emergency department should evaluate any child who loses consciousness as a result of trauma during a sporting event. In cases of less severe concussion, athletes are typically evaluated on site rather than in hospital emergency departments.

There are a variety of approaches to the "sideline" assessment of concussion. Guidelines are also available to assist in deciding when a child is ready to return to play after a concussion.

Presently, most recommendations strongly advise against return to play on the day of injury. High school athletes' recovery times for a sports concussion are longer than college athletes' recovery times. High school athletes who sustain a concussion are three times more likely to sustain a second concussion.

Lack of proper diagnosis and management of concussion may result in serious long-term consequences, or risk of coma or death. Due to the potential long-term consequences of sports concussion, it is important that athletes, coaches and parents know as much as possible about how to recognize a concussion when it occurs.

Symptoms are not always obvious. Although it is commonly assumed that concussions cause loss of consciousness, many people with concussions have not been "knocked out." Concussion causes a variety of symptoms. These may appear right away or they may be delayed for several days after the injury. Some symptoms are physical, such as

drowsiness. Others are cognitive, like memory loss.

In many cases, people with concussions are more emotional than usual.

The most common symptoms of concussion are as follow: • Drowsiness • Headache • Loss of consciousness • Memory loss • Irritability • Confusion • Balance problems, dizziness • Difficulty speaking and communicating • Depression • Nausea and vomiting • Changes in sleep patterns

Can neuropsychological assessment help?

Since it is difficult to determine when a concussion has fully healed, baseline neurocognitive evaluation is an important tool for assessing whether it is safe for an athlete to return to play. Before the sports season starts, each athlete takes a computerized test that measures brain functions, such as memory and reaction time. If an athlete later has a concussion, post-injury tests can be compared to the baseline evaluation to measure the severity of the concussion and help doctors monitor healing.

In addition, pre-season evaluations can help identify athletes who have had previous, unrecognized concussions and who are at risk for repeat concussions. For example, past injuries to the face or neck may have been accompanied by an unrecognized concussion.

Neuropsychological assessment is widely regarded as the most sensitive way of detecting disturbances in brain function associated with concussion. The National Football League and the National Hockey League have both instituted systematic programs of neuropsychological testing, as have many colleges. Athletes are administered brief tests of attention, memory and speed of information processing before the season. Athletes who sustain concussions are tested again, typically within 48 hours of the injury and at regular intervals afterward. Recovery to baseline levels of performance is typically required before athletes are allowed to return to play. Similar cooperative programs can be instituted for organized athletic programs at the high school level. In the absence of programmatic testing, athletes who complain of persistent post-concussive symptoms should be considered for a more comprehensive neuropsychologic evaluation.

What can be done to prevent or treat concussions?

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reduced the number of sports-related concussions.

After the National Collegiate Athletic Association made the use of the head when tackling illegal in 1976, the annual number of head and neck injuries in football declined by about 50%. The required use of helmets in many contact sports and advances in helmet design also have resulted in fewer head injuries. Improved conditioning of young athletes, especially strengthening of neck muscles, may also help to prevent concussions.

Although injury prevention begins with proper equipment, there is no such thing as a concussionproof helmet or mouth guard. Young athletes must be trained in safe sports techniques and how to follow the rules of the game. In addition, rule changes should be considered in sports where force is delivered head first. This not only promotes fair play, but also protects both participants.

In order to get back into the game, most athletes will downplay their symptoms.

Understanding the long-lasting consequences of repeat concussion is an important part of prevention. Several medical and sports organizations have recently developed concussion awareness programs for athletes, coaches and parents. These educational programs play a critical role in helping to recognize concussions and prevent repeat injury.

If despite all precautions, a concussion does occur, the key to healing from a concussion is complete physical and mental rest. Reading, computer work, playing video games, even watching television are all activities that should be limited until all symptoms have resolved. This typically takes 7 to 10 days, although some people have symptoms for weeks or months after the injury.

Once the patient is free of symptoms, the individual can gradually return to physical and mental activity. It is important to slowly return to daily activities because being symptom-free does not mean the brain injury has fully healed. Your doctor may recommend a step-by-step program: first add an activity, then monitor your symptoms.

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increasing the challenges.

This slow, steady approach typically reduces the time spent away from school, work and athletics because it provides sufficient time for the injury to heal. It is important to note that diving back into activities as soon as symptoms have resolved can bring them back on and require a return to complete rest.

If a child sustains a concussion, parents should seek appropriate medical care. They should request a description of symptoms indicative of worsening brain injury and of common post-concussive symptoms, as well as guidelines for return to play and for medical follow-up. For athletes who experience persistent difficulties after a concussion such as headaches, difficulty concentrating, irritability, sleep disturbances or dropping grades, an effective treatment plan will often combine education, cognitive rehabilitation, psychological support and, in some cases, medication.

Getting back into the game too soon puts an athlete at risk for another concussion. If he or she suffers a repeat concussion before the first concussion has healed, it may take much longer for symptoms to resolve and there may be long-term problems, such as learning difficulties or chronic headaches. Although it rarely happens, repeat concussion can cause permanent brain damage and even death.

In 2010, the American Academy of Pediatrics recommended that young athletes with concussions be evaluated and cleared by a doctor before returning to sports. The American Academy of Neurology issued a similar statement, and stressed that doctors who clear athletes for return to sports should be trained in managing and assessing sports concussions.

Dr. Michael Gross, the founder and director of Active Orthopedic and Sports Medicine, is the section chief of sports medicine and the orthopedic director of the Center for Sports Medicine at Hackensack University Medical Center, as well as medical director of Active Center for Health and Wellness.

United Water is now SUEZ 70 countries. 50 companies. 1 focus — you.

We’re dedicated to the 7.5 million people nationwide who rely on United Water for their drinking water, and to protecting this valuable natural resource.

So while our name may be changing, our commitment to preserving our water supply today and for generations to come has not.

Thinking Ahead Learn more at MySuezWater.com

Audra Bursae is the founder of Nourish Mind + Body, a holistic wellness center in Cresskill. In her Ask Audra column, Audra offers her insights on nutrition and fitness. Readers are encouraged to submit any questions they may have and she will personally answer them by email or by addressing them in her column if she believes the topic would be beneficial to share with our readers.

You can contact Audra at audra@nourishmindandbody.com. Find out more at www.nourishmindandbody.com.

“Do you have any recommendations for constipation?

It’s really embarrassing to ask, but I’ve been dealing with constipation most of my life and don’t want to rely on pills forever. I’m sure there’s a natural way but I haven’t found it.

Any advice you could give me would be greatly appreciated!”

Great question! You are not alone. I see this so often in my practice and have helped many people become more “regular.” I don’t know your specifics but I am happy to give you some guidance.

One of the absolute keys to having regular bowel movements is fiber. Fiber (roughage) is vital for heart health, proper digestion, balancing blood sugar, and bowel regularity. It bulks up bowel movements so that they move through the intestinal tract smoothly. We have all seen commercials for fiber supplements and this is exactly what they are used for. Supplementing is okay every once in a while, but it is not something that you want to rely upon. Ideally, a healthy fiber intake is upward of 30 grams daily. Unfortunately, most Americans get less than half this amount due to a highly processed diet (refined breads, crackers, pastas, etc.).

Great sources of fiber in the diet are beans, legumes, vegetables, ground flaxseed, and fruit. As important as protein is, most sources contain little to no fiber (meats, fish, eggs). So if one is eating a very high protein/low carbohydrate diet, constipation typically occurs. Did you know that one cup of beans contains 15 grams of fiber and 1 cup of raspberries contains 8 grams? So just by adding a cup of beans to your salad or a enjoying a bean-based soup, you’ll have achieved half your fiber needs for the day!

It is important to note that fiber will only do its job if the body is properly hydrated. Fiber can actually work against you if you are dehydrated. Drinking enough water is critical, as it is what actually flushes the system out. Aim for half of your body weight in ounces of water every single day. This means that a 150 pound person should aim to drink 75 ounces of water daily. It may seem like a lot but you will quickly adjust and probably notice all kinds of benefits besides constipation relief, including increased energy, decreased appetite, clearer skin, and potential weight loss.

I would also suggest consuming 2 tablespoons of ground flax every day.You could sprinkle this into your 44

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oatmeal, yogurt, a smoothie, or even a salad. It’s actually quite tasty and will work wonders on helping your regularity. Even better than regular ground flax is sprouted ground flax, as it is easier to digest and more efficient in the body. Another perk of adding flax to the diet is its cholesterol-lowering capabilities.

Limiting refined and processed foods is very important for many reasons. This is critical for overall health and most definitely for constipation. Try swapping white bread with sprouted grain bread, white rice with wild rice or quinoa, and regular pasta with sprouted grain pasta.

Lastly, the way you physically go to the bathroom matters! The American toilet is a huge culprit in why so many people are constipated. Because we sit on the toilet upright, the intestinal tract is lengthened and not in a relaxed position. In order to eliminate with ease, the intestinal tract must be relaxed. Elevating your knees so that they are above your hips will keep you from having to strain or push. I’d suggest placing your feet on a stool or a small garbage can. It may sound silly but this works wonders. I promise that once you give this a try, you’ll never go to the bathroom with your feet on the floor again!

There are supplements that can be taken that can also be helpful, but I’d suggest starting with these simple changes. If none of this is effective, we could always sit down together and evaluate what else may be causing the problem. Please report back and good luck!

Lastly, the way you physically go to the bathroom matters! The American toilet is a huge culprit in why so many people are constipated. Because we sit on the toilet upright, the intestinal tract is lengthened and not in a relaxed position. In order to eliminate with ease, the intestinal tract must be relaxed. Elevating your knees so that they are above your hips will keep you from having to strain or push. I’d suggest placing your feet on a stool or a small garbage can. It may sound silly but this works wonders. I promise that once you give this a try, you’ll never go to the bathroom with your feet on the floor again!

There are supplements that can be taken that can also be helpful, but I’d suggest starting with these simple changes. If none of this is effective, we could always sit down together and evaluate what else may be causing the problem. Please report back and good luck!

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“My doctor recommends that I start supplementing with vitamin D3 because my level was very low and I already have osteopenia. Is vitamin D3 safe? Should it be taken alone? I’m confused as I read things that say it can be toxic and then others that say it is a miracle supplement. Help!”

Vitamin D deficiency is incredibly common in our country.Vitamin D3 is actually a hormone that our body naturally produces from contact with the sun. But because most of us are not lying out in direct sun with the majority of our body exposed, and no sunblock, our bodies are not producing adequate amounts necessary for strong bones and immunity. Often to correct vitamin D deficiency, very high dose supplementation of D3 is recommended. This is an effective solution but only addresses part of the problem, and can be quite dangerous.Vitamin D3 is a fat soluble vitamin, which means that any excess D in the body does not get flushed from our system and can accumulate in our tissues, promoting vitamin D toxicity.

Because vitamin D enhances the intestinal absorption of calcium, too much vitamin D can cause hypercalcemia and calcification of arteries, kidneys, and other organs. This doesn’t mean you shouldn’t supplement with vitamin D3. I believe it is incredibly important and I personally take it daily, but the key is to take it along with vitamin K2.

Vitamin K2, not be confused with vitamin K that is found in most multivitamins, is critical for bone production, cardiovascular health, brain health, and energy production.

The highest concentrations of K2 in the body are found in the brain after being processed by the liver into lipoproteins and then delivered to the rest of the body.

The key to protecting oneself from this potential vitamin D toxicity is to make sure that the calcium you absorb makes it to your bones, rather than ending up in your arteries or organs.

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Osteocalcin is one of the proteins activated by vitamin K2. It takes calcium out of the blood and uses it to create bone.Vitamin D triggers the release of the inactive version of osteocalcin which then requires K2 to remove calcium from the blood and add it to bone.

Did you know that the human body begins to lose bone density in our late 20s to 30s? There are many ways to prevent bone loss, including a healthy diet, strength training and supplementation, but some degree of bone loss appears unavoidable. Therefore, it is especially important to consider whether our children are getting the nutrients they need to form strong bones.

A child’s bones regenerate at approximately 8 times the rate of an adult. Osteocalcin concentrations are very high in young children, eventually reaching adult levels at puberty. Because of all this activity building bone, children have an increased need for nutrients that support calcium utilization. Unfortunately, many children’s diets don’t include the right nutrients to create bone. While studies on children are more limited, the evidence suggests that vitamin K status directly influences bone development and metabolism. The British Journal of Nutrition, 2008, found that children who had higher concentrations of vitamin K2 in their bodies were associated with a marked increase in total body bone mineral creation versus children who were deficient.

Beyond bone and heart health, vitamin K2 plays important roles in diabetes, insulin sensitivity, and various types of cancer. K2 is also being studied for its role in neurological diseases, such as Parkinson’s disease.

So what all of this means is that while supplementing with vitamin D3 is very important, it is even more important that it be taken in conjunction with vitamin K2. The optimal dosage to be taken of vitamin K2 is 300-320 micrograms daily. As long as you take these two vitamins together, I would not be overly concerned with toxicity. I would also suggest having your D3 retested every 3 months to evaluate what dosage is necessary for your body.

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“My family and I love all of your recipes and am hoping you can help me! My kids love pizza and I’d love to make a healthier pizza crust. Do you have any suggestions?”

Here are three great options that truly are delicious and incredibly healthy! Each one of them also freezes quite well once cooked so feel free to make ahead.

Zucchini Pizza Crust Makes 12 slices Ingredients: 3 medium organic zucchini, grated 1 egg 1 egg white 1 TBS olive or avocado oil 3 TBS oat flour (use certified gluten-free, if need be) ½ tsp baking powder ½ tsp oregano ¼ tsp garlic powder 1 ⁄ 8 tsp sea salt, plus more for ‘sweating’ the zucchini black pepper

Directions: 1. Place the grated zucchini in a sieve or colander, sprinkling with about one teaspoon sea salt and tossing the shreds around a bit to distribute the salt.

2. Let the zucchini 'sweat' for about 15 minutes.

3. Preheat the oven to 400 degrees.

4. After sweating the zucchini, place the shreds into a clean dish towel and SQUEEZE as much water out as you can.

5. Lightly beat the egg with the egg white and whisk in the oil, oat flour, baking powder, and spices, until well combined.

6. Stir in the zucchini until all of the shreds are fairly well coated.

7. Spread the 'dough' onto a parchment-lined baking sheet.

8. Place the pan on the bottom rack of your oven and bake for 20 minutes.

9. After 20 minutes, move the pan to the top rack of the oven and bake for 15 minutes.

10. Remove the pan, top the pizza as desired, and bake for another 7-10 minutes, until toppings are cooked through.

11. Cool the pizza, slice, and enjoy!

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Quinoa Pizza Crust Makes 6-8 slices Ingredients: 1 cup of uncooked quinoa (soaked in water for at least 6 hours or overnight) ¼ cup water ½ tsp baking powder 3 TBS of raw apple cider vinegar ¼ tsp sea salt 1 tsp nutritional yeast, completely optional but gives it a bit of a ‘cheesy’ flavor

Directions: 1. Cover quinoa with water and soak for a minimum of 6 hours.

2. Rinse soaked quinoa in a strainer really well and place in a blender along with the rest of the ingredients until completely smooth.

3. Preheat oven to 400 degrees.

4. Pour ‘dough’ onto a parchment-lined baking sheet and spread evenly into a circle that measures about 10 to 12 inches.

5. Bake for 15 minutes, then gently flip and bake for an additional 10-12 minutes until golden and crispy.

6. Top with toppings of choice and cook an additional 5 minutes or so.

Coconut Flour Pizza Crust Makes 2 single serve pizzas Ingredients: 1 cup egg whites ¼ cup coconut flour ½ tsp dried oregano ¼ tsp dried thyme ¼ tsp dried garlic powder ¼ tsp dried onion powder ½ tsp baking powder

Directions: 1. Combine all ingredients until smooth and allow to rest for 10 minutes.

2. Spray a non-stick skillet with coconut oil or olive oil spray and heat over medium heat.

3. Pour half the batter into the skillet and cook until crust is solid and golden underneath.

4. Flip and cook another two minutes.

5. Remove from pan and repeat with remaining batter.

6. Preheat oven to 400 degrees.

7. Place crusts on parchment-lined baking sheet and top with preferred toppings.

Cook for 5-10 minutes. Enjoy!

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Goodnight, Smartphone Powering down before bed for a good night’s rest

By Cole Nicholson

C

hecking email or flipping through channels instead of sleeping? Playing video games or browsing social media in bed? If you want to catch some quality ZZZs, you should put down that smartphone.

The National Sleep Foundation reports nearly 90 percent of adults sleep with at least one electronic device in their bedroom. However, staring at a screen after 9 p.m. can zap your body of energy, turning you into a zombie the next day. To get a good night’s rest, consider shutting off all electronics before climbing into bed.

How Electronics Affect Your Sleep Your body functions on a 24-hour internal clock. This clock is influenced by your physical environment and daily schedule. Using electronic devices around bedtime can throw off your body clock and negatively affect your quality of sleep.

Light and darkness affect your body clock. Staring at the blue glow of electronic devices – computers, tablets, televisions, gaming systems and/or smartphones – before bedtime can trick your body into thinking it’s still daytime. The artificial light sends messages to the brain to wake up and activates the body. This, in turn, can reset your body clock, delaying your normal sleep cycle.

Studies show that staring at bright screens within four hours of bedtime reduces melatonin, a hormone that makes you naturally tired when it’s time to sleep. This can cause difficulty when trying to fall asleep, poor quality of sleep or sleep disorders, such as insomnia.

In the long run, problems sleeping at night can impact you during the day. Lack of proper sleep can lead to impaired focus at work, trouble remembering, fatigue, stress and even weight gain.

Get Off the Grid It is important to get 7-9 hours of quality sleep each night. To get a better night’s sleep, experts recommend: • Spending at least 30 minutes technology-free before you climb into bed.

• Reading a book or magazine in bed instead of using an electronic device.

• Making the bedroom a technology-free zone (i.e., no smartphones, tablets, laptops, TV, etc.).

• Using your bed for sleep only – this habit will create a connection in your mind between your bed and sleep.

• Putting caps over electrical outlets in the bedroom to discourage plugging in electronics to recharge.

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If your smartphone is your alarm clock, set your phone to sleep mode (do not disturb function) so all calls and texts will be silenced unless it’s an emergency. Be sure to put your phone face down on the nightstand so incoming messages don’t wake you up.

Power down tonight and don’t let your technology keep you from a good night’s rest.

Night Time Stimulants to Avoid While using electronic devices is one nighttime distraction, here are some other common things to avoid to get a good night’s rest: • Animals Do not let your pets snuggle with you at night as they typically function on a different cycle than humans.

• Alcohol While it initially makes you drowsy, alcohol leaving the bloodstream wakes the body, interrupting your sleep cycle.

• Vitamins and supplements Like alcohol, taking a vitamin or supplement too close to bedtime can wake you up later – even if they knock you out initially.

• Caffeine and sugar Drinking coffee, soda or other sugary beverages should be avoided within four hours of bedtime, otherwise you may be too wired to sleep.

Photo courtesy of Getty Images

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LET IT GROW How to Weed Out Gardening Injuries this Spring

By Jacqueline Hope

Photo courtesy of Getty Images

G

ardening has many health benefits, but you need to ensure that you're not putting undue strain on your body.

Lawn and garden expert Lance Walheim, author of “Lawn Care for Dummies,” knows a thing or two about the aches that can come with spending hours doing what you love in your garden. By using these tips, along with latest ergonomically-designed gardening tools, you can take care of your lawn – and your body – this spring.

BEND AT THE KNEES.

Bending while weeding, planting or lifting can cause pain in your lower back, hamstrings or knees. If you must bend, do so with your knees and position yourself squarely facing the object – close enough that you are not also reaching.

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WATCH YOUR SPINE.

Stooping while hoeing, raking or shoveling puts strain on your spine. Instead, let your feet and hips do the work or use ergonomically shaped tools. Tools with thicker handles can also help decrease hand fatigue.

DON’T OVER-REACH.

Stretching for high branches or for that hard-to-reach spot can put strain on your ankles, neck and shoulders. Tools with grab and go handles make it easier to lean into hard-to-reach areas, helping to reduce the twisting and bending that strains joints. Also, drench products, which are applied to the base of the plant, can help avoid the need to reach.

GET A GRIP.

Grasping a trigger for long periods of time can fatigue the wrist, hand and fingers. Instead, use ergonomically shaped tools, such as the Ergo-Grip technology available on products like DuraZone, created by Bayer Advanced.

According to the U.S. Consumer Product Safety Commission, 400,000 people are hurt in their gardens each year by lawn or garden tools, and thousands more are hurt from bending, stooping, reaching and grasping. Let’s make sure that this season your garden is springing up and you’ve still got spring in your step!

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Reeling In the Nutrients Three Recipes of the Sea to Optimize Your Gym Time Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. halfmarathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Cedar Plank Grilled Salmon with Sweet Potatoes Serves: 4 Prep time: 10 minutes Cook time: 15 minutes

Cedar planks with enough surface area for salmon

4 Alaska salmon fillets (4-6 ounces each),

fresh, thawed or frozen

olive oil spray

1 tablespoon fresh (or 1 teaspoon dried)

dill, thyme or rosemary

salt and freshly cracked pepper, to taste

4 large sweet potatoes, sliced lengthwise into wedges

½ tablespoon ground cumin Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.

Heat grill to medium heat (400 F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.

Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked.

Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.

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Nutritional information per serving: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g fiber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.

Pan-Seared Cod over Minted Pea Puree Serves: 4 Prep time: 15 minutes Cook time: 10 minutes

½ cup water

2 pounds frozen or fresh peas, blanched

1 package (0.6-0.7 ounces) fresh mint, leaves only

salt, to taste

4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed olive oil

1 teaspoon lemon pepper seasoning Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.

If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.

In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.

To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.

Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.

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Miso Halibut with Soba Noodle Stir-Fry Serves: 4 Prep time: 15 minutes Cook time: 15 minutes

1

4

3

2 1 ½

1

½ 1

/4

1 1

/4

package (12 ounces) prepared soba noodles (or noodle of choice) Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen tablespoons sesame oil, divided cups roughly chopped bok choy cups sugar snap peas cup sliced mushrooms cup chopped green onion cup miso cup water cup teriyaki sauce

Prepare noodles according to package directions; set aside.

If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.

In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.

Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout.

Transfer fillets to plate; cover to keep warm.

Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stirfry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.

In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.

Nutrition information per serving: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g fiber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.

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DiVINE & Delicious Dinner Simply Sweet Recipes For Entertaining

By Jacqueline Hope

Light, refreshing flavors are the perfect solution for a summer meal. As temperatures heat up, take your summer entertaining to the next level with a secret ingredient that is as pretty as it is tasty.

Alone or in a recipe, when the weather warms up in the Northeast, California grapes are a deliciously healthy way to bring refreshing flavor to the table. Delightful as a cool snack, grapes are also a great choice for your entertaining menu because they pair well with so many other ingredients.

You may be surprised by all of the combinations of flavors and textures you can achieve, from main dishes to sides and even desserts. Impress your guests with this mouthwatering lineup featuring grapes that includes a grilled flank steak, an extra fresh classic salad and an unexpectedly sweet but savory sorbet.

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Grilled Flank Steak with Grapes and Stilton Servings: 6

1 flank steak (2 pounds) kosher salt

freshly ground black pepper 1 ½ tablespoons red wine vinegar

1 tablespoon chopped shallot 1

/4 teaspoon Dijon mustard 1

/4 cup extra-virgin olive oil

2 bunches (8 cups) watercress, trimmed

½ cup crumbled Stilton or other blue cheese

2 cups red California grapes, halved Heat grill to high and oil grates.

Sprinkle steak with salt and pepper.

In small blender or food processor, combine vinegar, shallot, mustard and olive oil to make dressing.

Season with salt and pepper, and puree until smooth.

Grill steak until it reaches 130 F for medium-rare, about 6-7 minutes per side. Transfer to cutting board and let rest 5 minutes.

In large bowl, combine watercress, salt, pepper and enough dressing to coat. Thinly slice steak across the grain and transfer to platter. Top with watercress, Stilton and grapes, and serve with additional dressing.

Nutritional information per serving: 376 calories; 29 g protein; 10 g carbohydrates; 24 g fat (57% calories from fat); 8.5 g saturated fat (20% calories from saturated fat); 73 mg cholesterol; 299 mg sodium; .8 g fiber.

Grape and Spinach Salad with Raspberry Balsamic Dressing Servings: 8

8 cups fresh baby spinach, washed 4 ½ cups California grapes 1 1/4 cups mandarin orange segments (drained,

if using canned)

⅓ cup thinly sliced red onion

¾ cup bottled light balsamic vinegar and oil dressing 1

/4 cup orange juice

3 tablespoons raspberry jam

¾ cup crunchy chow mein noodles Place spinach in large salad bowl. Top with grapes, oranges and onion.

Whisk together dressing, orange juice and jam. Pour over salad and toss until greens are coated with dressing. Top with crunchy noodles.

Serving suggestion: Add noodles just before serving to maintain crunchy texture.

Nutritional information per serving: 166 calories; 3 g protein; 32 g carbohydrates; 4 g fat (22% calories from fat); .71 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 350 mg sodium; 3 g fiber.

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Savory Black Grape Sorbet Servings: 4

1 ½

1

/4

2

2

8

pounds (4 cups) black California seedless grapes, washed and stemmed cup sugar tablespoons vodka tablespoons lemon juice large basil leaves pinch of salt

In food processor or blender, puree grapes and sugar until smooth. Pour into small saucepan and bring to boil over high heat. Reduce heat to a simmer and cook until mixture has reduced by about one-third, about 15 minutes. Stir in vodka, lemon juice, basil and salt then let cool to room temperature.

Pour mixture into shallow pan and freeze until hard, 3-4 hours.

Transfer to food processor or blender and process until smooth and creamy, and lightened in color. Serve immediately.

Nutritional information per serving: 184 calories; 1 g protein; 44 g carbohydrates; 0 g fat; 0 mg cholesterol; 151 mg sodium; 2 g fiber.

Grape Basil Martini Servings: 1

3 basil leaves, torn, plus additional for garnish

5 green California grapes, halved, plus additional for garnish

2 ounces gin 1

/4 ounce Essencia

1 ounce lemon juice

1 ounce simple syrup ice In cocktail shaker, muddle basil and grapes with gin. Add Essencia, lemon juice and simple syrup, and shake gently. Strain into rocks glass filled with ice. Garnish with basil leaf and float two grapes on top. Serve.

Nutritional information per serving: 229 calories; 0 g protein; 24 g carbohydrates; 0 g fat; 0 mg cholesterol; 1 mg sodium; 0.3 g fiber.

Easy Ideas for a Party Plan the perfect summer party with these easy entertaining tips: • Create cozy seating arrangements complete with cushions and ample shade so guests can laugh and chat in comfort until the sun sets and beyond.

• Be sure to create pops of color with your tableware and food. Available in three vibrant hues – red, green and black – grapes make a beautiful centerpiece and colorful addition to any menu offering.

• When you need a simple appetizer, grapes are as easy as it gets. Ripe and ready when you bring them home, give them a rinse, place them in a pretty bowl and you’ve got an edible centerpiece in seconds.

• As day gives way to night, keep the festive mood strong by adding some ambient light. Whimsical paper lanterns or strings of white or colored Christmas tree lights lend a playful touch to parties after dark.

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www.Boutique811.com 201.485.8650 811 Franklin Lake Road Franklin Lakes

Personal Styling Appointments recommended

SMART EATS FOR SPRING Fuel work and play with these warm weather bites

By Carol Evans

Whether hitting the road for a vacation, enjoying the great outdoors and warm weather or simply spending time with family and friends, your summer schedule is likely anything but slow. An on-the-go summer lifestyle requires energy, and portable meals and in-season ingredients are keys to a healthy eating strategy that can power you through the season.

You can start by identifying foods that will keep you satisfied and energetic – and foods that are low in carbohydrates are a perfect fit. If you are looking for recipes and tips, Atkins is a good place to turn to as it offers a balanced diet, with reduced levels of refined carbohydrates and added sugars, and is rich in protein, fiber, fruits, vegetables and good fats. If the Atkins diet isn’t wholly for you, you can still steal many great tips and recipes that will enhance the diet you choose, utilizing many low-carb options.

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Crab and Avocado Salad Prep time: 20 minutes Servings: 4

3 tablespoons mayonnaise

2 tablespoons fresh lime juice

1 teaspoon cumin

½ teaspoon paprika

16 ounces canned crab

2 medium (7 1/2-8 inches) stalks celery, diced salt

freshly ground black pepper

1 avocado, skinned, seeded and cubed

3 cups chopped watercress In large bowl, mix mayonnaise, lime juice, cumin and paprika.

Add crab meat and diced celery. Mix well; add salt and freshly ground black pepper, to taste.

Gently stir in avocado cubes.

Divide watercress on four plates; top with salad.

Blackberry Spinach Salad with Goat Cheese Medallions Prep time: 20 minutes Cook time: 10 minutes Servings: 6

1 large egg

1 ounce soft goat cheese 1

/4 cup halved pecans 1

/4 medium sliced (1/8 -inch thick) red onions

2 tablespoons extra-virgin olive oil

¾ teaspoon cinnamon

1 tablespoon xylitol

12 ounces blackberries, divided 1 ⅓ tablespoons balsamic vinegar salt black pepper

9 cups baby spinach

30 cherry tomatoes

Photos courtesy of Getty Images

Heat oven to 350 F. In small, shallow bowl, whisk egg. Cut goat cheese into 12 1/2-inch rounds or roll into 12 equal balls and flatten. Dip each round into egg mixture and then roll in pecans, pressing them into cheese, if necessary.

Place rounds onto sheet pan and bake 10 minutes, or saute in pan over medium-high heat, about 5 minutes per side. Remove from oven or pan and allow to cool slightly.

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In saute pan over medium heat, cook onion in oil with ground cinnamon and granular sugar substitute, about 3 minutes. Add 6 ounces of blackberries and smash each with a fork. Cook 3-4 minutes then add balsamic vinegar and season with salt and black pepper.

Cook another 2 minutes, remove from heat and allow to cool. Dressing can be used warm or cooled further.

Add lemon juice or water if thinner consistency is desired.

Combine spinach, tomatoes and remaining blackberries. Toss with half of the dressing then place goat cheese medallions on top. Serve with remaining dressing on the side.

Almond-Pineapple Smoothie Prep time: 5 minutes Servings: 1

½ cup (8 ounces) plain yogurt 2 ½ ounces fresh pineapple

20 whole blanched and slivered almonds

½ cup unsweetened almond milk In blender, combine yogurt, pineapple, almonds and almond milk and puree until smooth and creamy.

Note: Other low-carb fruits or nuts can be substituted for pineapple and/or almonds.

Smoked Salmon, Cucumber and Cream Cheese Roll-Up Prep time: 5 minutes Servings: 1

2 tablespoons cream cheese

3 ounces smoked Chinook salmon

½ cucumber Spread cream cheese onto smoked salmon, place cucumber at one edge and roll up with salmon and cream cheese.

Vegetarian Turkey, Swiss and Asparagus Roll-Up Prep time: 5 minutes Servings: 1

6 slices meatless veggie turkey

3 slices Swiss cheese

3 medium (5 1/4 - 7 inches) spears asparagus Lay down 2 slices of turkey then one slice of cheese.

Place an asparagus spear at one end and roll up. Pin with toothpick if desired.

Repeat with remaining ingredients.

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DR. BRUCE G. FREUND

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Pain Management: Your Path from Suffering to Living The impact of pain on Americans physically, emotionally and economically is extensive. We recently had a conversation with Robert Silverman, M.D., Medical Director, The Valley Pain Management Center, about the prevalence of pain in America and the importance of pain management to patients suffering from either acute or chronic pain.

Q. What is pain management and why is it important?

A. Pain management is an individualized approach to managing pain, whether chronic or acute. It is important because, in addition to those suffering from acute pain, more than 100 million Americans experience chronic pain every day. Chronic pain can disrupt jobs, sleep, personal relationships, and quality of life. It can even affect someone’s mood and ability to perform daily activities.

Furthermore, the American Academy of Pain Medicine estimates that the medical costs of pain care and economic costs related to disability days and lost wages and productivity add up to a whopping $635 billion every year.

Q. What is the Center’s approach to the treatment of pain?

A. Our philosophy is “that one person in pain is too many, especially if that person is you.” The Valley Pain Management Center uses a multidisciplinary approach that treats the whole individual and includes the consultation of other medical disciplines as necessary. Patients are provided with a comprehensive evaluation and advanced therapies that combine the unique medical expertise of each of the Center's physicians with safe, integrative therapies. Many of our patients wish to supplement their treatment with complementary medicine services, such as acupuncture, and we are pleased to offer this right at the Center.

Q. What types of conditions are treated at the Center?

A. We treat a variety of conditions including injury or illness, back, neck, or knee problems, cancer, post-surgical pain, sciatica, neuropathy, fibromyalgia, spinal stenosis, shingles and other muscular conditions. Some of the individuals who seek our services are those undergoing orthopedic surgery, cardiac procedures, oncology treatments, a hysterectomy and other procedures. We also treat patients experiencing degenerative changes from osteoporosis or chronic arthritis, individuals recovering from back surgery, and individuals who have been injured in a motor vehicle accident or other form of trauma.

Q. Do you recommend any lifestyle changes to complement the services provided by the Center?

A. Yes, because we aim to treat the whole individual, we encourage patients to set aside time to exercise at least a few times a week, to get the amount of sleep they need, to manage their day-to-day stress, to reassess their diet to ensure they are getting the proper nutrition, and to consult with their doctor if they are experiencing a high level of anxiety. By following these self-management techniques in conjunction with any treatments or therapies their doctor recommends, our patients are giving themselves the best chance at minimizing and effectively managing their pain.

Q. Who are the members of the Pain Management team?

A. In addition to myself as Medical Director, our team includes Internist/Addiction Medicine Specialist Robin Iversen, M.D., and Physiatrist Fani Thomson, D.O., who are both board-certified in their specialties.

Dr. Thomson and I are also board certified in interventional pain management. Dr. Iversen is also board certified in palliative and hospice medicine, and she is a medical acupuncturist.

For more information or to make an appointment with Dr. Silverman or another physician at the Center, please call 201-634-5555.

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Top quality care.

Again and again.

The Valley Hospital is among the top 5% of hospitals in the nation — and the only hospital in Bergen County — to be recognized for excellence in patient safety by Healthgrades®. Valley was recognized for exemplary performance as measured by 13 patient safety indicators defined by the Agency for Healthcare Research and Quality (AHRQ).

Providing top quality care is our number one priority.

We believe it’s why patients choose us.

Again and again.

www.ValleyHealth.com

H a c k e n s a c k

U n i v e r s i t y

M e d i c a l

C e n t e r

#1 HOSPITAL IN NEW JERSEY. HackensackUMC has again been named the #1 Hospital in New Jersey

by U.S. News & World Report — maintaining its place atop the NJ rankings since the rating system was introduced.

We are also ranked as the #4 Hospital in the NYC Metropolitan area.

When It Matters Most

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