BC Health Beauty & Fitness - Winter 2016

WINTER 2016

STAY FIT IN THE FREEZE

PHEEL THE BURN This Local Activewear Brand is Empowering Women Worldwide

A Home Workout Routine For the Cold Winter Days

BEAT THE BINGE Avoid Stress Eating and Get in Those Skinny Jeans

TIME FOR TOTAL BLISS

Jennifer Graf helps bring Integrative Medicine to Englewood Hospital and Medical Center

IT’S NOT JUST A NEW KNEE. IT’S A NEW YOU. HackensackUMC Orthopaedic Institute is among the nation’s elite for knee replacement.

If you’re like many people with knee problems, little by little you’ve adapted your life to minimize the pain. You move more slowly, do things a bit differently. Perhaps you’ve given up some favorite pastimes and activities altogether.

We’ve helped countless people like you return to their pre-pain lives. Our high quality and use of best practices have earned us Joint Commission Disease-Specific Certifications in Knee and Hip Joint Replacement.

WHEN IT MATTERS MOST The Orthopaedic Institute is a specialty-trained team of orthopedic surgeons and clinicians who use the latest technology and the most advanced procedures. Small wonder that each year more than 7,000 people choose us for all of their orthopedic needs.

Get your body — and your life — back in motion. Turn to the hospital ranked #1 in New Jersey.

Schedule your appointment today by calling 844.396.7846

Leading with Experience

®

WINTER 2016 PUBLISHERS SHARON & STEVEN GOLDSTEIN

since 1919

ASSOCIATE PUBLISHER BRANDON GOLDSTEIN

540 Sylvan Avenue Englewood Cliffs, NJ 07632 201.227.1800

Your Trusted Advisors For Over 90 Years Englewood Cliffs—Hasbrouck Heights—Ridgefield Park Summit—Teaneck—Secaucus—Pompton Plains—Allamuchy

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Join In: Find us at facebook.com/OtterstedtInsurance

EXECUTIVE EDITOR ROBERT GOLD

DESIGN DIRECTOR DEANA IVORY

MARKETING & SALES LINDA BARBA AMY SCHWARTZ

CONTRIBUTING WRITERS DARIA AMATO BARBARA BERMUDEZ KERIN BRISCESE AUDRA BURSAE SHEILA CLANCY TARA DELORENZO DIANE HERBST JACQUELINE HOPE BENITA LEE EMILY PANCER NICOLE PECORARO CRISTIN PONTILLO MICHAEL SIEBER GABY WILDAY

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.

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Health, Beauty & Fitness

Winter 2016

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Publisher’s Letter

New Year, Same You Let’s be honest with ourselves for just one moment: the coming of a new year signals nothing more than the fact that you have to throw your old “12 cutest puppies” calendar out and replace it with your new “12 cutest puppies” calendar.

Why then, must we feel that January comes along and we somehow have to change ourselves? I’d bet most of us are actually pretty comfortable with who we are. Yes, sure, there are a few tweaks here in there – and always room to improve. But overall, I’d rather keep it consistent.

If we actually drastically changed ourselves every new year, we’d probably have already hated most of the people we had tried to become, and reverted back to the people we just inherently are. I promise you, this is not a bad thing.

So let’s change the slogan around for a little bit in 2016. Possibly New Year, slightly improved you! It might not have that same catchiness to it, but it’s more realistic, and chances are you’ve actually put the end goals within reach.

BC the Mag Health, Beauty & Fitness aims to be a resource for you to accomplish some of those smaller goals. After all, three of the most common New Year’s Resolutions are lose weight, stay fit and healthy, and enjoy life to the fullest – so we’re pretty sure we can offer you some great advice that helps to tackle all three.

I can’t promise you that 2016 will be the best year of your life. I can assure you though that together, we can make it a great year – and that sounds mighty good to me.

Brandon Goldstein

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Health, Beauty & Fitness

Winter 2016

Pictured: Minaxi Jhawer, MD, oncologist; Carolina R., expectant mom and cancer survivor; Geri Topfer, licensed yoga instructor and founder of Kula for Karma; Anthony Avecilla, exercise physiologist; Brittany Paladino, radiation therapist.

Get centered.

You’re the focus of our attention.

A physician-led team to help you breathe through the pain, get stronger, and feel better.

Our experts at The Graf Center for Integrative Medicine are reimagining what wellness looks like. Medically supervised yoga, acupuncture, nutritional counseling, stress management, and massage. One more reason to make Englewood Hospital and Medical Center your hospital for life.

Contents

WINTER 2016

10 Feel the Bliss Jennifer Graf helps create The Center for Integrative Medicine at Englewood Hospital and Medical Center

42 Beat the Binge How to avoid stress eating and get back in those skinny jeans

14 Cold Hard Facts Preventing shoveling injuries from ruining your winter

44 Start While They’re Young The best way to get your children to eat healthy? Start early

16 The Future of Medicine Robots are helping treat complicated conditions better than ever at Holy Name Medical Center 20 Pheel the Burn This fun and sexy activewear brand is empowering women worldwide 24 Ask Audra Audra Bursae answers all of your health and fitness related questions 32 Healthify your Recipes Take out the GMO’s and keep the deliciousness 36 Break the Ice A guide to surviving a fall through ice

46 Get in on the Fun…Try an Obstacle Run Get your shoes muddy and your butt in shape 50 Gone in a Flash A look at the failed garcinia cambogia fad 54 Inhale, Exhale A yoga routine to keep you calm in the cold 58 Stay Fit in the Frost Don’t let the chill cool down your workout routine 64 Love Yourself, Love Your Body An inspirational guide to make 2016 your year 66 Women’s Heart Disease Find out if you’re at risk

38 The Mean Green Machine Drinking green tea vs green tea supplements 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.

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Health, Beauty & Fitness

Winter 2016

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

Richard D. Rhim, MD Specialty: Spine Surgery

A. Ylenia Giuffrida, MD Specialty: Hand & Elbow

Thomas K. John, MD Specialty: Joint Replacement

Oscar Vazquez, MD Specialty: Sports Medicine

Michael T. Benke, MD Specialty: Sports Medicine

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

THE MOST IMPORTANT TEAM IN ORTHOPEDICS

ELMWOOD PARK, NJ • EMERSON, NJ • HACKENSACK, NJ • MONTCLAIR, NJ • 1-844-ACTIVE-ORTHO www.activeorthopedic.com

Feel the Bliss

Jennifer Graf’s Long-Held Vision Culminates in the Creation of The Center for Integrative Medicine at Englewood Hospital and Medical Center

By Diane Herbst

W

When Jennifer Graf was in her late 20s, she held a high-stress job writing commercial scripts. "I was going 100 miles per hour and having a hard time sleeping," says Graf.

"I tried all sorts of things and nothing worked."

Nothing, that is, until she tried Reiki, a technique for stress reduction and relaxation that also promotes healing. Not only did Reiki cure Jennifer’s insomnia, but it also set her life on a dramatically different course. She jettisoned the advertising career and immersed herself in the study of mind-body medicine, eventually becoming a practitioner herself. Graf, now 50, realized a long-held dream she envisioned -- to open, with her husband, an integrative medicine center at Englewood Hospital and Medical Center.

Called the Graf Center for Integrative Medicine, its offerings of yoga, acupuncture, massage, nutritional counseling, meditation, stress 10

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Winter 2016

reduction classes and, of course, Reiki, are fitting for a woman whose life revolves around healing the mind and the body as one. "This has been a labor of love," she says of the center's creation. "A dream come true."

Back in her 20s, Graf, of Cresskill, became enthralled with Reiki. It is administered by a laying on of hands and based on the premise that a life force energy flows through us to heal. Its effect on Jennifer’s well-being was so profound that she became a Reiki master. "That's when I discovered the power of mind-body medicine," she says.

Mind-body medicine, which includes the center's offerings, is evidence-based and fundamental to good health. "All (the offerings) do the same thing," says Graf, noting their ability to decrease blood pressure and the stress hormone cortisol, which in turn improves the body's immune function, decreases anxiety, and improves mood.

"These techniques create joy and happiness," she says, "and an overall sense of peace in the body and the mind."

Over the years, Jennifer was certified in mindbody medicine at the renowned Center for MindBody Medicine in Washington, D.C., and became a licensed clinical social worker with a private practice in Tenafly, specializing in stress reduction.

In her personal life Jennifer, the mother of two girls ages 10 and 14, has practiced yoga and meditation for many years. She eats what she calls a health-enhancing diet – heavy on fresh vegetables, fruits and lean meats, and she eschews additives and processed foods. "Food is medicine," she says.

About eight years ago, Jennifer started teaching stress reduction classes at Englewood Hospital. At the time, the hospital had a bare bones Center for Integrative Healing, focused primarily on

massage therapy.

Jennifer saw plenty of room for growth. "I wanted to help as many people as possible make these practices a part of their lives because it was transformational for me," Graf says.

Upon the urging of a friend, Jennifer started fundraising for the center to increase its offerings and visibility. "Meanwhile," she says, laughing, "I knew nothing about fundraising and I had never been to a fundraising event in my life.�

During this time, Jennifer was diagnosed with breast cancer at age 46. She once again turned to Reiki, to help her through the ordeal. "I had Reiki before my surgery, and I had Reiki after my surgery," she says. "It helps with pain, nausea and it decreased anxiety." In addition to Reiki, Graf received Jin Shin Jyutzu, another hands on healing modality, as well as integrated guided imagery, meditation and aromatherapy with essentials oils.

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Winter 2016

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Fortunately, Jennifer made a full recovery and continued her work for Englewood Hospital.

About two years ago, hospital executives called Graf and her husband, David, the CEO of an Englewood-based marketing company, in for a meeting. "We didn't know what it was about," she recalls. The couple were presented with a suggestion: "They said “How about The Graf Center for Integrative Medicine?” recalls Graf. "It was a surprise, I was thrilled. My heart was racing and I was elated.”

The Grafs don't wish to reveal the amount of money they donated to make their dream a reality. "They proposed a number and we met it," says Graf. "My husband and I are believers in what flows in, flows out and what flows out, flows in and that generosity creates abundance.

We feel it is as much a contribution to our own personal lives as an act of generosity."

The 4,000-square-foot center, which opened in October, emits the calming, Zen-like feeling of a spa from the moment one walks into its spacious reception area. Inpatients, outpatients, hospital employees and the public are all welcome to use its offerings. "Anyone with a pulse," says Graf, who will be leading stress management classes using a combination of meditation, guided imagery, breath work and biofeedback.

Jennifer recently took her mother to the center for her birthday, enjoying an acupuncture treatment while her mom got a massage. While there, Jennifer observed other clients enjoying some of the many treatments The Graf Center for Integrative Medicine has to offer. "I love it," she says, "to see someone walk out and be blissed out, there is nothing better."

Find out more about The Graf Center for Integrative Medicine at englewoodhospital.com 12

Health, Beauty & Fitness

Winter 2016

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COLD HARD FACTS Don’t let shoveling snow sideline you this winter

By Nicole Pecoraro, PT, DPT.

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Health, Beauty & Fitness

Winter 2016

Every year, numerous snowstorms bring thousands of people into emergency rooms nationwide with a variety of injuries. Here, some interesting tidbits about the dangers of shoveling, as well as preventative measures you can take to ensure the snow doesn’t keep you hobbled this season.

Facts About Snow Shoveling Injuries •

There are 11,500 emergency room visits each year due to snow shoveling injuries.

•

Nearly 100 deaths each year are attributed to heart injuries while snow shoveling.

•

Soft tissue (muscle, tendon, ligaments, etc.) injuries are the most common, followed by lacerations and fractures.

•

The lower back is the most injured body part, followed by arm/hand and then head injuries.

•

Over-exertion of muscles, slips/falls, and being struck by a shovel are the most common causes of snow shovel related injury.

Heart Injuries •

Although only 7% of injuries are cardiac related, they account for more than half of hospitalizations, and 100% of deaths.

•

If over the age of 55, you are more than 4 times more likely to experience cardiac symptoms while shoveling.

•

Men are twice as likely as women to have cardiac-related symptoms.

•

The cold weather increases blood pressure and heart rate as your heart works harder to keep your body warm.

•

Avoid caffeine, alcohol, and cigarettes especially right before or during shoveling, as these substances tend to increase blood pressure and have long lasting impact on your health.

Preventing Injury •

Perform a light warm up prior to shoveling to prepare the muscles and heart for work.

•

Pace yourself and take frequent breaks; Shovel multiple times throughout the day if a large amount of snowfall is expected, starting early, to decrease stress on body.

• If the snow is already deep, remove a couple of inches at a time from the top of the pile.

Do not try to move the whole pile!

•

Use an ergonomic shovel.

•

Dress warm and wear shoes that have good treads to prevent slips/falls.

•

If possible, push snow rather than lifting.

• If you must lift the snow, keep the load in front of your body.

• Bend at the hips and knees to use your legs to lift the shovel, not your back. Tighten your abs while maintaining a neutral spine(slight arch of low back).

• Never lift snow and twist your body at the same time; take a step and pivot to change direction.

• Walk the snow and place it, and avoid throwing the snow.

•

Keep your hands about 12 inches apart on the shovel and keep the shovel close to your body.

•

If you have known heart or lung problems, try to avoid shoveling – that’s what kids are for!

•

Listen to your body; if you feel short of breath, have chest pains or trouble breathing, stop immediately. If symptoms persist after termination of shoveling, make sure to seek medical help right away.

Nicole Pecoraro, PT, DPT is a Physical Therapist at Professional Physical Therapy in Westwood, NJ.

Health, Beauty & Fitness

Winter 2016

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The Future of Medicine

A New Robotic System Helps Treat Complicated Conditions without Surgery

By Barbara Bermudez

F

or many patients with complex vascular disease, cancer and other medical conditions, the ability of physicians to treat painful symptoms and provide a cure relies on precisely targeting the source of the problem.

In many cases, this involves being able to navigate through intricate blood vessels so that therapy can be delivered directly to the site of the disease without causing harm to healthy organs.

Despite tremendous scientific advances in recent years, there are still limitations in the tools and ability needed to navigate these complex vascular pathways. That is, until now.

The new Hansen Magellan Robotic System, first available in the Northeast at Holy Name Medical Center, is allowing doctors to guide catheters through very small vessels to treat peripheral vascular disease, aneurysms, uterine fibroids,

enlarged prostates, certain liver cancers and a host of other problems. They can repair arteries ready to burst as well as selectively block portions of vessels to cut off the blood supply to tumors, fibroids and other areas of abnormal bleeding.

Interventionalists, who perform minimallyinvasive procedures using catheters, can now use the Magellan robot to treat the most complex of cases. Often, they may be able to help patients who have already had unsuccessful prior procedures or were told there were no viable options.

“The Magellan System is the future of technology,” said John Rundback, MD, Director of the Interventional Institute at Holy Name. “It is on the cutting-edge of care, or should I say noncutting-edge since it isn’t surgery, and dramatically increases the number of patients who can be successfully treated with minimally invasive therapy.”

Continued on Page 18

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Winter 2016

When it comes to heart health... ... put your heart in our

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For more information or to schedule an appointment, please call 201-996-9244 or visit us on the web at www.mulkaycardiology.com.

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The Magellan allows physicians to guide very small catheters with real-time imaging visualization.

The robotic catheters can be controlled to rotate 360 degrees in any direction to navigate even the most complex of vascular systems. It is lifechanging for many patients, enabling doctors to restore blood flow to legs with painful arterial obstruction, fix complex aneurysms in the body, and selectively cut off the blood supply feeding tumors and fibroids.

“We are able to do these complicated procedures because the Magellan gives us pinpoint precision and accuracy,” Dr. Rundback said.

“We have maximum flexibility and control, giving our patients the best possible outcomes for conditions and diseases that in the past would have been difficult or impossible to treat without surgery and potentially allow successful results for patients who were told that they were unable to be treated.”

One of the patients treated at Holy Name with the Magellan, Blas Gimenez, 69, had an abdominal aortic aneurysm (known as “AAA”). This is a weakness in the aortic artery, which causes it to bulge and has the potential to rupture. His AAA was located in the section of the aorta that fed his kidneys and intestines. Mr. Gimenez had surgery for his condition about five years ago but the operation was unsuccessful and the condition became life-threatening.

During a minimally-invasive procedure that stretched for 10 hours but required only a few small puncture wounds, Dr. Rundback was able to repair the aorta and other smaller arteries leading to organs in his abdomen with four stent grafts.

The robotic system enabled him to guide the grafts through a 180-degree turn from the arm to the aorta and then several 90-degree twists into the smaller arteries. Blood supply to the critical kidney and intestinal arteries was preserved by flowing through these carefully positioned grafts, while a larger fabric-covered stent (metallic mesh) successfully sealed the dangerous AAA. “Without the Magellan, that type of steering would have been impossible,” Dr. Rundback said. “His mortality was about 50-50 without the procedure and now he’s able to lead a normal life. Actually, he can do more since he had the procedure than before it.”

Mr. Gimenez is ecstatic with the results.

“Dr. Rundback saved my life,” Mr. Gimenez said.

“I was scared, but he and the people in Holy Name did a great job. The nurses took good care of me and today, I feel fine.”

In addition to treating patients with AAA and peripheral vascular disease – a narrowing of the vessels that carry blood to the arms, legs, stomach and kidneys – the Magellan is also used to block the blood supply to cancers in the liver and uterine fibroids. Using the same approach, physicians 18

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are experimenting with the Magellan to block blood flow – a lifeline – to surgically un-removable head and neck tumors, gynecologic cancers and enlarged prostates. This controlled blocking of the blood can shrink tumors, reduce prostate size and relieve symptoms.

Doctors at Holy Name are also working with researchers to create catheters specifically designed to treat problems involving increasingly small blood vessels – among the most difficult to treat – and when blocked, impair blood flow to the legs. This condition, called critical limb ischemia, or CLI, can cause constant pain or wounds and is the main cause for amputation in diabetics and kidney failure patients.

Treating these types of complicated conditions and diseases with minimally-invasive procedures, known as Image Guided Intervention, is becoming the standard of care, but it is not available in all hospitals. Holy Name is leading in the field of minimally invasive vascular care through sophisticated technologies such as the Magellan Robotic System and life-changing research.

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PHEEL THE BURN This fun and sexy activewear brand is empowering women worldwide

I

t’s been game, set, match for fitness enthusiasts and lifelong best friends Lisa Lazarus and Lainie Goldstein, who rallied together to develop Pheel, a boutique line of fitness attire designed to make women feel comfortable and sexy.

The brand itself launched in March of 2013 after 6-8 months of research, trade shows and focus groups to ensure their new line was one that fulfilled the needs of all types of women.

“Lainie and I found that there was a real need for a unique and boutique-y fitness fashion line in the market. All that was being offered was Lululemon and Nike, and we wanted something a little more chic, interesting, spicy, sexy and cool.

We wanted something really comfortable, and did not want to look like everyone else,” Lisa said. “We wanted to do something that would make us feel unique, interesting, and beautiful. “ To put the line together, Lainie and Lisa immersed themselves in research. From talking to

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By Tara DeLorenzo

students at the Fashion Institute of Technology, to attending spin and yoga classes, or simply working out themselves, they built their business off the idea that “fitness enthusiasts need and want more in their fitness wardrobe,” according to Lisa.

Another important element to the Pheel brand was that all the clothes must be made in the USA. “We felt companies were just mass producing out of the country and not caring what people were putting on their bodies, offering performance fabrics but not really thinking about it,” Lisa said.

“We import the fabrics from Brazil, which is a big deal, but we want to create jobs here, which is why we manufacture in the USA. We believe in our country and we think it’s very important to bring jobs here,” Lainie said.

Lisa and Lainie are both full-time mothers.

Prior to the launch, Lisa had graduated with a business degree from New York University, and

had been working in fashion editorial for 20 years, where she was involved with the business end, as well as photo shoots and fashion. More than anything, though, entrepreneurial work was her main focus. Lainie was a licensed massage therapist, who always dreamed of owning her own boutique. Starting Pheel was an exciting change for this pair of old friends.

“I spent a lot of my time working out and playing tennis. I would do a couple massages a week at night, and so I thought ‘Oh my gosh, I’m going to work a long day; I wonder how that feels.’ It ended up feeling amazing,” Lainie said. “When you create your own styles and you watch something go from something very small and simple to something complex, it’s an amazing feeling. The inspiration, motivation and persistence to keep that feeling alive has kept making me want to spend more and more time working on the brand. Lisa and I spend about 5 hours in our office each day, but we spend 24 hours emailing, texting, sending each other images and saying ‘Did you see this? Did you see that? Wouldn’t it be great if we did this?’

The passion we have for Pheel keeps us going. It was a huge change in my life and I welcomed it.”

Together, their brand has reached new heights.

“We both have a similar dream and vision for Pheel. It’s just flying on it’s own feathers, which is the logo for the company,” Lisa said.

The feather’s symbolism for the company is two-fold. In one respect, it represents their clothing themselves: lightweight, compression fabrics that are meant to feel like a second skin. It also signifies freedom, for Lisa and Lainie, as well as other women taking control of their lives.

The brand is experiencing tremendous growth on the east coast, according to Lisa, but that’s just the beginning. They have also gotten major attention from international buyers –even being approached by India Vogue for samples. In their three years of sales, the duo has watched business double. The available products have gone from 48 SKUs to about 400 now, with different colors and styles. Their top-selling items, which, according to Lisa, they can barely keep in stock, are the Breathe tanks, Getaway pants, Helix pants and Peekaboo top.

“We’ve learned so much in these three years of growing,” said Lainie. “We stay true to Lisa and myself, and what we like to work out in. We didn’t lose what we are; we tailor to customers closest to our age – around 35-45 years old. We feel like they are the people spending the money on fitness clothes, and they’re probably the most complicated. They have the most on their schedule and want the most out of their workout clothes, since they often wear them many places

during the day outside of just the gym.”

In terms of their future, Lisa and Lainie are confident in their product and are thinking big about where to take their growing brand.

“We’re both very passionate about being successful,” said Lisa. “The business part is tough, and we have a lot of competition. We really desire and need more manpower. Although Pheel has already gained a sizeable stake in the market, we believe the sky is the limit. We’re kind of sitting back and continuing to do what we want to do, and we’re going to wait and see who will jump on board with us. There’s something very special here.”

Her partner further emphasizes that their brand is one that is growing with the needs of women everywhere.

“Fitness apparel is the new blue jeans; it’s what everyone is wearing now,” Lainie said.

“People want to feel good and they know it’s important to take the time to do that, but they know they still have the same responsibilities Health, Beauty & Fitness

Winter 2016

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they’ve always had. We try to bridge the gap between casual clothing you can feel sexy running errands in, and clothes rugged enough to handle an awesome workout.”

For their upcoming Spring/ Summer line, Pheel will be venturing into tennis attire, something that is very close to Lainie’s heart since her playing days in high school. New colors will also be offered, as well as other fashion-forward products that Lainie and Lisa are both very excited to share with their customers. The company is already designing a year ahead, and is looking to build themselves to the point where they are able to design two years ahead of the season. They are also part of various trade shows and are now featured on Amazon.com.

To offer an even more unique experience to their consumers, Pheel has found an office space that they have also made into a showroom.

Customers can receive a pampering treatment while selecting their fitness attire in a personal setting. At the office/ showroom, the experience will include a personal shopper that will fit and dress the customer.

“We cater to your body type,” Lainie said. “We’d never put you in something you’d look ridiculous in. It’s a time for us to help dress you and find pieces that will look best for you, and leave you feeling sexy. It’s great, and it’s by appointment only. We love getting everyone styled and feeling good.”

With 2016 already glowing bright for Lanie and Lisa, look for Pheel to incorporate some exciting new ideas and concepts, matching the best fabrics with a form fit feel, leaving you looking amazing at the gym and beyond.

To learn more about the brand, visit pheel.com.

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Happy Heart Month. From our hearts to yours.

It’s time to talk about what’s at the heart of Holy Name’s award-winning cardiac care.

• Our skilled team of board-certified cardiologists, Magnet-recognized nurses, gifted technicians and rehabilitation specialists • Our investment in the latest technology and our expertise in the clinical approaches that are safest, most efficient and quality-driven We work with our patients to produce the very best outcomes — whether your goal is preventing a first or subsequent heart event, getting to the bottom of a hard-to-diagnose condition, developing the right treatment plan or promoting recovery through rehabilitation.

For Holy Name’s cardiovascular team, every month is heart month.

Holy Name Medical Center 718 Teaneck Road, Teaneck, NJ 07666 877-HOLY-NAME (465-9626) | holyname.org/heart

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.

“About a year ago, I lost a ton of weight by changing up my eating habits and working out. I’ve now totally plateaued and I feel stuck. I’m doing cardio all the time, and eating a low-fat and low-calorie diet. What am I doing wrong?”

I completely understand your frustration. I hear this from clients all the time! Surprisingly, it may be the healthy choices that you’re making on a day-to-day basis that have slowed your weight-loss progress.

Since the 1980 and 1990s, when low fat became the trendiest diet around, low-fat foods have dominated the market as the “low-fat” option. This couldn’t be further from the truth. Fat is what gives food its density and flavor, so if the fat in food is removed, food manufacturers load the low-fat foods with sugar and chemicals to make them more palatable. Extra sugar typically means a higher calorie content, so if the reason you’re going “low-fat” is to lose weight, it may actually be sabotaging your efforts. Plus, eating a low-fat diet encourages people to avoid super healthy foods like fish, avocados, coconut, and nuts. Research tells us that the healthy fat in these foods is necessary for cardiac function and overall health.

You also mentioned that you’ve been doing a ton of cardio. Many don’t realize that overtraining the body can actually lead to weight gain. Over-exercising causes damaging effects on the body and the potential for injuries. It’s very important to note that over-exercising can completely exhaust the adrenal system, leading to weight gain and hormonal imbalances. If you’re overtraining you’ll stop seeing results from your workouts, plus you may feel tired, puffy, and moody. Instead, focus on quality sessions three to five times a week, and 24

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Adam Lipson, MD, FAANS, FACS David Poulad, MD, FAANS, FACS Ciro Randazzo, MD, MPH, FAANS

make sure you get enough rest every night in order to recover from your workouts.

Lastly, if you’re not taking in enough calories on a daily basis, the body goes into starvation mode. What that means is the body thinks that you’re trying to survive a famine, so it retains as many calories as possible to conserve energy and keep you alive longer. Plus, the calories you do burn will be coming from your muscles, not your fat stores. Basically, you cannibalize your own body! This means you will have less muscle mass, decreased energy, and imbalanced hormonal levels, not to mention no real change in your body fat percentage.

My advice would be to sit down with a knowledgeable professional and come up with a plan that is healthy and attainable long-term. Everyone is different, but it’s recommended that an average adult woman eat anywhere from 1,400 to 2,200 calories and the average adult male eat 2,000 to 2,800 calories a day.

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“I keep hearing horror stories about the additives in foods and how dangerous they are, but I’m confused as to which are necessary to avoid since there are so many! Can you help me navigate what I should be avoiding?�

The food additive world can be extremely confusing and overwhelming. If you look at the ingredient list of almost any processed food at the grocery store, you will see a list of chemical additives. These additives are used in processed foods to extend the shelf life and to make cheaply processed foods taste better.

The problem is that some ingredients that sound unhealthy are actually fine while others are potentially dangerous. For example, ascorbic acid is just a form of vitamin C but sounds a bit scary. To help weed out the bad from the harmless, the Environmental Working Group formulated a list of the ingredients worth avoiding at all costs as they have been linked to numerous health conditions, including cancer, hormonal issues, and tumors.

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1. Nitrites & Nitrates

Found in: preserved/processed meats and most meat jerkies.

Why you should avoid: Studies have linked nitrites & nitrates to stomach cancer, and the International Agency of Research on Cancer has labeled them as probable human carcinogens.

Solution: Always look for nitrate-free meats and jerkies (this will clearly be stated on the label.

2. Potassium Bromate

Found in: Breads, Crackers, and other products containing Wheat.

Why you should avoid: The state of California and the International Cancer Agency have labeled potassium bromate as a known carcinogen and studies have shown that it causes tumors in animals.

Solution: Choose natural, preservativefree sprouted breads and crackers (the breads will often be found in the freezer section versus the bread aisle).

3. Propylparaben

Found in: Bath and body products and some foods including tortillas and muffins.

Why you should avoid: Propyl Paraben has been shown to disrupt the endocrine system and mimics estrogen in the body.

Studies have shown rats that were fed propylparaben to have decreased sperm counts and lowered testosterone levels.

Solution: Always look for paraben-free foods and bath products.

4. Butylated Hydroxytoluene (BHT)

Found in: It is found as a food preservative in many convenience foods.

Why you should avoid: BHT has been shown to cause lung tumors and liver cancer in rats.

Solution: Be diligent about checking ingredient lists for BHT and choose natural, organic, and whole foods instead.

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5. Butylated Hydroxyanisole (BHA)

Found in: Potato chips and preserved meats.

Why you should avoid: The State of California has labeled BHA as a known carcinogen, the European Union classifies it as an endocrine disruptor, and studies have shown that BHA causes tumors in animals.

Solution: Choose all-natural snacks and chips with no added ingredients. Even better, bake your own potato chips at home!

6. Propyl Gallate

Found in: Sausages and other products with edible fats (lard).

Why you should avoid: It is a suspected endocrine disruptor and has been shown to cause tumors in rats.

Solution: Always look for organic, grass-fed meats that have no added ingredients.

7. Theobromine

Found in: Bread, Cereal, and Sports Drinks.

Why you should avoid: Theobromine has possible reproductive and developmental effects. The FDA has deemed it safe, but at a level 5 times lower than the average person consumes.

Solution: If possible, avoid sports drinks or opt for raw coconut water.

8. Diacetyl

Found in: As butter flavoring in microwaveable popcorn and in some cheese, yogurt, and maple flavoring.

Why you should avoid: It is linked to bronchiolitis obliterans, a respiratory illness that is irreversible.

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Solution: Only consume organic air-popped or stovepopped popcorn, organic cheeses and yogurts, and pure grade B maple syrup.

Found in: Preserved meats, packaged baked goods, and other heavily processed foods.

Why you should avoid: Phosphates are linked to heart disease and high blood pressure. They are very dangerous to people with kidney disease.

Solution: Shop for organic and whole-food products whenever possible.

10. Aluminum

body

Eat healthy. Be happy.

Elise Chassen Sopov, MS, RDN Nutritionist & Exercise Physiologist Elise Chassen Sopov, MS, RDN

Nutritionist & &Exercise Physiologist Individual Group Counseling Exercise Programming Individual & Group Counseling Exercise Programming

334 Kinderkamack Road Oradell, NJ 07649 334 Kinderkamack Road, Oradell, NJ 07649 • • • • • • •Avenue 1376 Pompton 1376 Pompton Avenue, Cedar Cedar Grove, NJ Grove, 07009NJ 07009 ••••••• 201.262.6060 • 201.262.6060 elise@nourishyourbodyllc.com nourishyourbodyllc.com

elise@nourishyourbodyllc.com nourishyourbodyllc.com

334 Kinderkamack Road Oradell, NJ 07649 Eat healthy. Be happy.

1376 Pompton Avenue Cedar Grove, NJ 07009 201.262.6060

Found in: Many processed foods.

Why you should avoid: Aluminum is linked to developmental problems in pregnant animals and may be associated with different neurological diseases including Alzheimer’s disease.

Solution: Again, always read ingredient lists and choose organic, whole, and plant-based foods whenever possible.

your

body

NOURISH

Elise Chassen Sopov, MS, RDN, CLT

9. Phosphate Food Additives

NOURISH

your

The Overwhelming Truth:

Only purchase foods with ingredient lists that you recognize and can pronounce. If you can’t say it, I probably would avoid it!

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“I have a killer sweet-tooth and love having dessert after dinner but don’t want to sabotage my healthy-eating efforts.

What are some clean dessert recipes for my family and I to enjoy?”

First, let me say:You can and should be able to enjoy something sweet from time to time! The key is enjoying high quality foods and making sure your sweet foods are made from real, wholesome ingredients. Here are a few of my favorites.

Chocolate Chip Peanut Butter Cookies Makes 14 cookies Ingredients: 1¼ cup cooked chickpeas (make sure can is BPA-free and choose organic, if possible), drained, rinsed, & patted dry ½ cup all-natural organic peanut butter, sunbutter, or almond butter ¼ cup raw honey, pure grade B maple syrup, or coconut palm nectar 2 teaspoons vanilla extract 1 teaspoon baking powder ⅓ - ½ cup vegan mini chocolate chips

Directions: 1. Preheat oven to 350 degrees.

2. Combine all ingredients, except chocolate chips, in food processor and process until completely smooth. Scrape down sides and process again to make sure you’ve gotten everything.

3. Add in chocolate chips and stir to combine. Feel free to process for a few seconds if you’d like to have the chips broken up a bit, otherwise by hand is fine. The mixture will be very thick and sticky.

4. Use a cookie scoop or wet your hands and form dough into small balls. Place onto a parchment lined baking sheet and press down slightly to form cookie shapes. Bake for about 10 minutes.

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Chocolate Chip Blondies Makes 16 bars Ingredients: 2 large very ripe bananas, peeled ½ cup tahini (well-stirred), sunflower seed butter, or any other nut butter of choice ⅓ cup pure grade B maple syrup, raw honey, or coconut palm nectar ⅓ cup coconut flour 1½ teaspoons vanilla extract ½ teaspoon baking powder ¼ teaspoon baking soda ¼ teaspoon fine sea salt 3 tablespoons vegan mini chocolate chips

Directions: 1. Preheat oven to 350F. Line an 8x8-inch baking pan with parchment paper.

2. Place all of the ingredients except the chocolate chips into a blender or food processor. Process until mixtures starts to blend into batter, scraping down sides as you go until completely smooth.

3. Spread batter into parchment-lined pan. Smooth the batter and sprinkle with chocolate chips.

4. Bake for 24 to 28 minutes or until golden brown. Transfer to a cooling rack and cool completely before cutting. *The blondies can be stored in an airtight container in the refrigerator for up to 1 week.

Caramel Dates

*This couldn’t be simpler or more delicious.

These taste just like caramel and if you add a few chocolate chips, it tastes like a Snickers bar!

Ingredients: Medjool dates, cut in half and pitted Organic peanut butter or other nut butter of choice Mini vegan chocolate chips, optional

Directions: 1. Cut dates in half and remove pits.

2. Place a small amount of peanut butter (about ½ teaspoon) in the crevice of the date where the pit had been.

3. Enjoy as is or place a few chocolate chips into the sticky peanut butter. *These store in the fridge for at least a week.

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3 Ways to Make your Recipes Non-Gmo this Season

By Gaby Wilday

A

lthough we are easily enticed with comfort foods on these cold days, a big challenge in choosing recipes or creating meals for your family is keeping them healthy. Unfortunately, many of those comfort foods contain unhealthy GMOS, toxins, and other processed ingredients that can cause health concerns, inflammation and illness.

Scientists and consumer and environmental groups have cited many health and environmental risks with foods containing GMOs. So for my family, one of the biggest challenges with eating in the colder months is to make each meal as whole and healthy as possible. By using ingredients that are in season over February and March, I am able to create delicious, GMO-free, and healthier alternatives to most recipes. You may be surprised at how simple it is to make non-GMO recipes with all the fresh produce earth provides over the next few months.

Here are three recipes I’ve added to my repertoire that have become some of my family’s favorites.

Coconut Sugared Corn Muffins: When you are cooking up a recipe that requires using sugar, coconut sugar is a great substitute, since it doesn't have that heart-racing effect like cane sugar. This powdered coconut sugar recipe can be used to make icing for cookies and cakes, or used pretty much wherever sugar is called for in a recipe. In the colder months, my family loves when I make whole corn muffins. They go wonderfully with a vegetable soup. Here is the recipe: What you’ll need: 1 ½ cups of organic/GMO-free yellow cornmeal 1 cup of sorghum flour 1 tbsp baking powder ½ cup tapioca powder 1 tspn sea salt ½ cup ground flax seeds ½ hot water ⅓ cup coconut sugar ⅓ cup heated coconut oil ⅓ cup organic apple sauce 1 ½ cups milk 1. Preheat oven to 350 degrees F. Oil muffin pan / cover with liners 2. Place yellow cornmeal, sorghum flour, baking powder, tapioca powder and sea salt all in one large bowl and whisk.

3. Next, whisk in ground flax seeds hot water. Let sit until thickened.

4. Add coconut sugar, coconut oil, and apple sauce and mix until well blended. Add the milk.

5. Whisk together for two minutes.

6. Spoon batter into muffin pan. Bake for 25 to 30 minutes. Cool on a wire rack.

Continued on Page 34 32

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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.

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Tomato Based Sauce Dishes Many store-bought tomato sauces look harmless but can include high fructose syrup, processed ingredients, and more unnecessary ingredients for your favorite pizza recipe, pasta, or chicken dish. Actually, delicious tomato sauce is quite easy to make, requiring very few ingredients, and high fructose corn syrup isn’t one of them! In fact, the simpler the better! Here’s my family’s favorite marinara. Plus, it’s my easiest go-to for a quick sauce for dinner.

What you’ll need: 1 ⁄4 cup olive oil 1 onion (diced) 2 garlic cloves (finely chopped) 4 lbs fresh, ripe and peeled tomatoes 1 small jar of tomato paste sea salt (for seasoning) Basil leaves 1. In a medium saucepan, heat olive oil over medium-low heat. Add onion and sauté gently until softened. Add garlic cloves and cook an additional minute.

2. Add tomatoes, tomato paste and 2 generous pinches of sea salt. Bring to a simmer. Cover the sauce and simmer for 20 minutes.

3. Puree about half the sauce with an immersion blender or pass through a food mill. Place the sauce back into the saucepan.

4. Add fresh basil leaves and simmer for 5 minutes or longer, if you have the time. Taste and adjust seasoning as desired.

5. Serve with your typical dishes that call for a tomato based sauce!

Lemon Cheesecake This one is an easy one. Take your usual go-to recipe for cheesecake and use yogurt cheese instead of cream cheese. The yogurt adds a creamy and tangy flavor and is rich in calcium, low in fat, and boosts the immune system. In this recipe, also replace some of the butter in the crust with olive oil to reduce saturated fat and include the healthy fats that are good for our bodies. Lastly, you can puree berries, create lemon zest and juice, or use other fruits in season to change up the flavors.

Being a busy parent can make its hard to control every item we whip into our recipes. One easy trick when you can't make the item from scratch yourself is to, when possible, try to buy non-GMO products for your recipes and aim to eat a simple, unprocessed whole foods diet. For your reference, corn, soy, white sugar, canola oil, papaya, and zucchini are the most commonly genetically modified foods right now. Knowing this, is half the battle!

Gabriella Wilday is a mother that is making a difference. When her eldest daughter entered grade school, she was troubled by the poor food choices on the school menu. She founded No Fuss Lunch, a company that provides school lunches made with natural, high quality 'real' food in 2012, and now serves thousands of students, campers, and families per day.

Photo courtesy of Jean Terman Photography

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The best care, from our family to yours.

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318780

Break the Ice The US Swim School’s Guide to Surviving a Fall Through the Ice

By Jacqueline Hope

It is never a good idea to walk onto a frozen lake without following the proper protocols and knowing how long it takes and what temperature must be hit for that body of water to freeze. Each year, it’s estimated that nearly 8,000 people die from drowning. Even though ice may appear safe, some areas can be thinner than others. Unfortunately, when venturing onto ice, not everyone has a friend nearby or carries an item such as an ice pick to help them out of the water. The United States Swim School Association has created a list of what to do if you fall through ice.

FALLING THROUGH THIN ICE – WHAT TO DO. Brace Yourself: This may be difficult to do at first but due to the immediate change in body temperature and shock from the cold water, the body’s immediate reaction is going to be to gasp for air and hyperventilate. Breathing in the freezing water increases the chances of drowning.

Keep Calm: Do not flail your arms; this will release more body heat. The body loses 32 times more heat in cold water than in cold air. Panicking will do nothing, keep your head above the water, grab onto the ice in the direction you came from. This ice should be strong enough to help you out of the water.

Do Not Undress Winter Clothes: Keep winter clothing on while in the water, it will not drag you down. It will help keep in body heat and any air inside the clothing will help you float.

Get Horizontal: Once you’ve gotten most of your upper body out of the water, kick your legs as strongly as possible in hopes of getting yourself out of the water and onto the ice.

Roll Onto The Ice: Do not stand up, roll over the ice once you’re out to help prevent more cracks in the ice and from falling in again. Always stay off ice that’s only 3 inches thick or less.

Retrace Your Steps: Once out and far enough away from the hole, trace your footsteps back to safety. Take it slow because your body is still dealing with the affects of the freezing water.

Throw, Don’t Go: Never enter the water to rescue someone.

If someone is there to help you it is safer for that person to throw a lifesaving device, branch, coat, or rope into the water, wait until you grab hold and then tow you to safety.

Otherwise you could both end up in the water.

Get Warm: Once out of the water seek medical attention to bring body temperature back to normal.

To find a USSSA affiliated swim school near you, or for details on becoming a member of the nation’s leading swim school organization visit: http://www.usswimschools.org.

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THE LEAN, GREEN MACHINE Drinking Green Tea vs Green Tea Supplements

By Benita Lee

G

reen tea is one of those rare herbal products growing in consumer popularity mainly because scientific research has validated its health benefits. Indeed, a macrotrend in today’s dietary supplement market is veering towards prevention, self-care, and holistic approaches to wellness backed by credible claims. And with green tea linked in research to benefits like preventing diabetes, hyperlipidemia, cancer, and other chronic diseases, along with no notable evidence of severe adverse risks even at fairly high dosages (1600 mg of green tea catechins or about 6 - 7 cups of tea per day), the impetus for consuming green tea and its healthful components is strong.

So, in the spirit of harnessing and maximizing green tea’s benefits, consumers are asking on internet forum after forum: Which is better - green tea in supplement/capsule form or drinking brewed green tea? This article is an attempt to clarify this debate, drawing from sources of scientific objectivity whenever available.

Green Tea Popularity As far as industry trends go, green tea supplements are gaining traction more quickly than traditional tealeaves, but the tealeaf industry still dominates in terms of market value. According to market analysis reports, the global market value for extracts of tea polyphenols, the active components of green tea concentrated in supplement capsules, was about $209.3 million in 2012 with a growth rate of 7.4%. North America accounted for 27% of this total market volume. In contrast, retail sales of bagged and loose teas of all types, with the exception of ready-to-drink teas, reached billions in 2013. In 2013’s US market alone, sales increased 5.9% to $1.75 billion. Green tea sales comprise about 20% of this estimate.

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Green Tea Components Popularity aside, the real answer to our question about which form of green tea is better lies in how each differs in its process of extracting green tea’s beneficial components. Green tea extract can contain the following compounds: • Polyphenols: catechins, phenolic acids, tannins, and flavonols (kaempferol, quercetin, myricitin, and rutin) • Xanthines: caffeine and caffeine-related stimulants (theobromine and theophylline) • Vitamins: vitamin C and B vitamins • Amino acids: L-theanine • Microelements: aluminum, fluorides, manganese • Essential oils The main active ingredients in green tea include caffeine and caffeine-related stimulants, specific flavonols (which act as antioxidants), and the highly researched class of green tea catechins. Primary green tea catechins consist of epicatechin (EC), epicatechin gallate (ECG), epigallocatechin (EGC), and epigallocatechin gallate (EGCG). EGCG, the most potent in this group, is responsible for most of green tea’s antioxidant, anti-inflammatory, and anti-carcinogenic properties, and is often extracted and then concentrated in supplement capsules for this reason.

Note that some of green tea’s elements also come with risks. For example, the FDA cites 400 mg as the safe threshold for daily caffeine consumption. Above 400 mg, health risks include gastrointestinal upset, muscle tremors, and palpitations. Tealeaves also tend to accumulate aluminum from soil, and chronic high aluminum exposure (more than 20 mg per day for a 150 lb. person) has been found to cause Alzheimer’s disease. Though that’s a fair warning, research suggests that one cup of brewed black tea has a little less than 1 mg of aluminum and most of it is not absorbed by our bodies because it remains bound to L-theanine, another component found in tea.

Green Tea Drink Making green tea by brewing tealeaves is not a consistent activity for obvious reasons. Water temperature, time of steeping, amount of tealeaves, and brand of tea leaves all affect the tea’s final flavor and thus, the quantities of compounds present in the tea itself. But as far as research goes, there have been efforts to quantify the components of green tea extracted after steeping tealeaves in boiling water for 5 minutes. In one study, resulting brewed tea contained 87 - 106 mg of polyphenols per gram of green tea dry matter, of which 52 - 84 mg were catechins. Per gram of green tea dry matter, 11 – 20 mg of caffeine was also extracted. Keeping in mind that the tea extract is not filtered once brewed, the tea drink will also contain a mixture of other tea components listed above. Considering a proportion of 3 g of dry tealeaves per cup of green tea, the study proposed that an estimated 405 g of catechins could be consumed per day within 2 cups of green tea.

Many tea drinkers also add milk and/or lemon to their teas, and a common related question is whether they change the composition of the extract and the efficacy of tea catechins. In one study of white tea, the addition of lemon juice seems to enhance extraction of polyphenols from tealeaves. On the other hand, lemon juice has been shown to increase aluminum absorption in our bodies too. According to a study on green and black tea consumption with and without milk, milk did not affect catechin bioavailability or blood catechin levels after consumption.

Green Tea Supplements As already hinted above, green tea supplements are often made with concentrated polyphenol or catechin extracts. Green tea leaves are pulverized and then subjected to organic solvents to isolate green tea polyphenols from the leaves. According to research observations, compared to boiling water, tea polyphenols are much more soluble in organic solvents - usually a mixture of ethanol and water - so more polyphenols are obtained per gram of dry tea. This process also tends to leave much, but not all, of the caffeine component behind. Then, ideally,

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the extract is purified to remove non-essential and harmful ingredients like aluminum and heavy metals, and occasionally, the product is decaffeinated. The most rigorous supplements are even standardized to ensure that the supplement itself contains a certain percentage of polyphenols in a specified amount of capsulized green tea extract.

Labdoor’s Green Tea Rankings show that not all supplements are made equal though. Many can come unstandardized, in proprietary undetailed blends, or as simply as ground tea leaves that have been placed in a capsule. The inaccuracy of supplement labels themselves presents a serious disadvantage when choosing the supplement route. In Labdoor’s recent analysis of 25 green tea supplements, measured caffeine content was anywhere from only 42.6% of the caffeine claimed on a label to 131.5% more than what the label stated, and almost all of the products with labeled primary catechin amounts measured less catechin content than claimed. One product was actually close to having only half of its label claim for primary catechins.

Nevertheless, primary green tea catechin content ranged from 27.9 - 484.9 mg per serving, perhaps comparable to the quantity you could obtain from a day's worth of green tea. And at least one research study found that green tea polyphenols were more readily absorbed and resulted in higher antioxidant activity if they came in purified capsule form compared to as a drink.

Conclusion Based on research findings alone, catechins in green tea supplements seem to have the same (if not, higher) efficacy compared to catechins in brewed green tea. It's also possible to achieve functionally equivalent amounts of catechins from brewed and capsule sources in one day. However, advantages and disadvantages for both forms no doubt exist as issues like taste preferences, standardization of active ingredients, label accuracy, auxiliary ingredients, and concomitant tea components like caffeine come into play.

Benita Lee is a medical expert for LabDoor, a company that provides research and insight for a variety of medical topics. Find out more at LabDoor.com.

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BEAT THE BINGE!

AVOID STRESS-EATING AND FIT BACK INTO YOUR SKINNY JEANS

BY KERIN BRISCESE

S

ometimes I still can’t believe that I ever overcame my emotional eating and self sabotaging habits.

When I was asked to write this article I could not think of what to say. I kept drawing a complete blank. I am being asked to write on how to have a healthy relationship with food? Me? Then I remembered I have the privilege of helping women form the body and life they desire! I can’t believe I did it, and you can, too!

Growing up, I hated my body. I felt I was always overweight. I thought I was doing everything right: I followed my favorite fitness magazines and read all the articles. I would do hours of cardio, eat broccoli, grilled chicken and barely consume any carbs all week. Then in a whirlwind of hunger, aggravation or the crumbling of my willpower, I’d destroy all my good work in a matter of minutes. The weekend would come, I would have a fight with my boyfriend or attend a family get together and my binging, purging, obsessive over consumption of food would begin. Another week ruined!

“I am a horrible person. I will never be able to do this. My life is a mess!” These phrases and others like it would chant over and over in my mind. I had too much cellulite on my legs. I was moody, miserable, depressed. I was sure that if I could just loose XXX pounds my personal, love and financial life would blossom into the dream I envisioned. Sound familiar?

Ladies, it doesn't have to be this difficult. I promise your “lack of self control and willpower” has nothing to do with it. So before you spend another winter season promising to be “beach ready” this summer just to scramble around to make that possible a week before Memorial Day, here are some pointers. In order to get to your goals you need to know where you’re at and where to start! Below are the first 3 things I address when working with a new client.

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1. Find out how many calories a day you need to consume in order to lose weight.

This does not mean pick up a fitness magazine or purchase some $30 cookie cutter meal plan. You are a unique person with a unique lifestyle, metabolism and body. YOU need a customized meal plan to show that.

You are not meant to fit a diet, diets should be meant to fit you. You deserve to eat foods you love that also make you feel great. Freedieting.com has a great app that will give you a general idea on where to begin finding out the calories needed for your body, though yes, this conversation is a lot more complicated.

Anyone who works with me knows that I am a big believer in appropriate macros and quality food.

Everyone needs to start somewhere; finding out your appropriate caloric intake is step #1.

2. Emotional Eating is a thing!

There are many instances where emotional eating can become a detrimental factor to your diet, but here are a few specific examples: • Excessive control over specific foods and/or amounts eaten.

• You find food to be a source of comfort in emotional situations such as sadness, anger and even happiness.

• You eat excessively in private or social situations.

• You sabotage your efforts when someone compliments you on your weight loss.

If you recognize any of the above patterns do not dismiss them. These patterns are not in your head, it is a real problem. Food is meant to be enjoyed, savored and a nourishment to our minds and bodies. When we feel the need to control or eat an excessive amount in order to fill a void be aware that a deeper issue is involved. Once I acknowledged that I had a negative relationship around food and my body, I stopped restricting the foods I wanted. What I actually wanted to eat, I ate! Crazy concept, right? It sounds counter intuitive but it worked! Yes, I put on some weight, but guess what: I eventually didn't crave burgers and cookies all day long. Once my body realized that deprivation was no longer a possibility, my nutritional needs were being met and I was enjoying my life.

My body fat started to melt away. The things I used to love like exercise, vegetables and eating appropriate portion sizes all started coming back one by one. Through the body’s natural ability to heal itself, reading self-help books by authors such as Geneen Roth, and continuing to work on my own positive self-image, my issues with food slowly disappeared. Over time, the weight came off. Slowly, yes, but permanently!

Just last week I bought 3 new pairs of jeans in a pant size I was never fitting into even when I was doing hours of cardio and restricting my favorite foods!

3. Get Moving!

Exercising is something you should strive to do at least 3-4x a week. Exercising releases endorphins, helps control hunger, beats cravings and fights against depression. When we are sweating we naturally drink extra water, which is an added bonus to help stay full and beat sugar cravings. Ladies, I’m sure you’ve heard by now: For the sleek, toned look you desire get off the treadmill and lift weights!

I used to think fitting into my ideal pant size was what it was all about, but now I know that is just the icing on the cake.

Having a healthy relationship with food is about being able to look in the mirror and say, “I look beautiful.” It’s about ordering dessert when you are out to eat and not obsessing over the calories. It’s about always being in the present and not allowing food to be an obsession that steals away your joy, moments and memories.

I am here to tell you, you can have it all. Joy, contentment, the body you desire, and your dessert!

Kerin Briscese is founder of HauteFitnessHealth.com. Head to her website to set up your complimentary consultation.

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Best way to start with Healthy Eating? Teach It Early!

By Emily Pancer

I

’m a mother of three beautiful children, a 13 year old and 11 year old twins. They have all been eating what my husband and I eat since they could have solid food. They enjoy everything from capers to cod. At first, it surprised me too! Here are some tips to getting your kids to do the same.

No one likes being told what they have to or cannot eat. When children are young, parents can be very concerned that their kids are not eating enough and often times turn to “kid food” in a panic. The reality is that if your child doesn’t eat the carrots you’re offering her right now, don’t cave in and give her gold fish just so she eats something.

Keep offering healthy food and when she’s hungry, she’ll eat. Unless your pediatrician tells you your child isn’t gaining enough weight, you have no reason to worry.

As the owner of Big Red House Soup, I was recently asked to do a healthy food tasting at Glen Rock Middle/High School. It’s always a pleasant surprise to witness what boys and girls ages 12-18 eat and enjoy. The idea behind these tastings is to allow kids these age to realize that healthy food can in fact be tasty, too!

Our team started with a variety of foods

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including our own Big Red House Veggie Chili and Super tomato Soup, which are both packed with multiple servings of veggies, lots of fiber, and of course, protein. A salad with goat cheese and pears followed, and we capped it off with kids favorite food: fries! The chipotle sweet potato “fries” were a big hit, and further proof that eating healthy and eating delicious can go hand in hand. The kids kept coming back for more!

Food should not be about control or restriction. Teaching your kids about proper portion sizes is critical. It should never be “do not eat pizza”. Instead of 2 slices of pizza, suggest to your child that they have 1 slice and some salad, a perfect compromise, and much more nutritionally balanced. If every so often, your child eats 2 slices, it’s OK, it’s just best that it doesn’t become a habit.

Kids follow the lead of their parents and are highly influenced by what and how we eat. Show them what it looks like to be healthy and have a healthy attitude towards food. If you eat your food sitting in front of the TV, at your computer or on the run, chances are your children will too.

Try to sit down for dinner with your kids at least once per week. Make your favorite meal and be sure

to include at least 2 vegetable sides, such as a salad and roasted broccoli.

Eating is one of the simple pleasures in life. If you’re not sitting down and really enjoying your food, start today and show your kids what that looks like. You’ll be happy you did!

Between 1975 and 2008, the number of products in the average supermarket swelled from an average of 8,948 to almost 47,000, according to the Food Marketing Institute. Simply put: there are so many options these days. It’s hard for us to make healthy choices, let alone try to teach our kids how to navigate. Encourage “everything in moderation.” One small change can make a huge impact, and could be the start of a healthier lifestyle for your children.

Emily Pancer is owner of Big Red House Soup, serving fresh, quality soups in several Bergen County Whole Foods as well as other specialty shops in NJ and NY. Head to their website at bigredhousesoup. com to learn more.

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Get in on The Fun— Try An Obstacle Run! By: Sheila M. Clancy MS, CHES

M

ud Run, Spartan Race, Warrior Dash - these are just a few names for some of the popular events called obstacle runs. They are attracting men, women, old, young, in-shape and out of shape participants because they are challenging but messy, silly and fun. Typically, they are a running event, between 1 and 12 miles, with a variety of obstacles along the course. The obstacles can range from crawling under barbed wire, running through 1 foot deep water, climbing a rope wall, swimming through a mud pit and walking across a beam six feet in the air while you are being shot with water guns and hoses! Sounds fun-right? If it does, you’re going to need to start preparing for this summer’s events now!

Most obstacle runs are open to anyone over the age of 16, and there are even family-friendly “mudders” with no age requirement. There is a registration fee that can range from $75-$150 and most of the events are run during the summer since you will get wet and muddy during most of them. Here are some details about the different types of obstacle events:

Warrior Dash:

This event is usually a 3-4 mile course with 12-15 obstacles along the way. The obstacles can be mud mounds, shallow water, crawling under wire and climbing over things.

MuckFest MS:

This event is a fundraiser for the Muscular Dystrophy Association. It has fun obstacles and encourages you to create a team and enjoy the obstacles together. It’s a 5K event with 15 challenges such as “the tunnel of love”, the “spider web,” and “skid mark”. The NJ event is on June 25th and June 26th this year.

For more information visit their website at nationalmssociety.org and search for the New Jersey MuckFest.

Rugged Maniac: The Rugged Maniac event is 3 miles long with 25 obstacles. Some of the challenges here are called “head scratcher”, “beam me up”, “Jacob’s ladder” and “shoe catcher.” This is another event that is run in NJ (as well as many other locations), and this year it will be held on July 10th. For more information go to their website at: ruggedmaniac.com

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Spartan Race:

There are 3 different levels of the Spartan Race, with the “beast” level really for in-shape athletes who are looking for a challenge. The sprint level is for beginners. It is 3-5 miles and it has 2023 obstacles. The super level is 8-10 miles (you should be a regular exerciser and should train for this) with 20-24 obstacles. The beast level is 12-15 miles long with 30-35 obstacles along the way. This is not for everyone, but can be a great event to challenge an athlete! They do not list all of their obstacles as they want to keep some things secret but there will be crawling under barbed wire, running through fire, climbing walls, carrying heavy objects for short distances and swinging across netting or by rings. To learn more about these races and where they are being held go to their website at spartan.com These events have rose in popularity in the past few years, and if you search them you’ll see more and more popping up in this area. Organizations are trying to make them fun for everyone, so if you are thinking about doing one, it’s best that you start preparing now, even if the event isn’t until June. Don’t know where to start? Here are some training tips: For a person who is not currently exercising on a regular basis, it’s smart to train for at least 12 weeks so that you’ll be able to participate and have fun rather than struggle and possibly not be able to finish.

If you are already an exerciser (3+ times per week) you can train specifically for an obstacle run for 6-8 weeks and do fine. You will want to mimic some of the activities that you will be doing at the event, and that will include running, jumping, crawling, and using your hands and arms to climb and swing.

Cardiovascular Training: Your goal here is to build a cardiovascular fitness base. Basically, you want

to build up your running stamina as well as work on running up hills. The first couple of weeks, work on becoming consistent. If you are not running now, you can start out walking for 2 minutes, jogging for 2 minutes and alternating that for 20-30 minutes. Once you feel comfortable, try longer running sections, such as jog 4 minutes and walk 2, then jog 5 minutes and walk 1. Start to vary your speed as well. Add in a few sprints for 15 -30 seconds at a time. Plan a route where you have to go uphill. Doing this training 3 times per week will give you the stamina needed to complete the distance of your race.

Strength Training: You will want to build your strength by resistance training at least 2 times per week.

For the first few weeks, work your total body - which includes legs, chest, back, shoulders, arms and core (don’t forget your lower back). Resistance machines and free weights are fine to build your overall strength. Once you have done that (3-4 weeks) you will want to do more body weight exercises, such as squats, pushups, planks, and pull-ups (assisted pull-ups are a good start). Don’t forget to train your grip strength. You can do that by just hanging from a bar for 20-30 seconds at a time or squeezing silly putty

or a rubber ball. Go to the local playground and try to swing across the bars, one rung at a time. Many obstacles will have you climbing up and over things, so channel your inner child and play on the playground for a while!

Balance: Believe it or not, if

you don’t continuously train for balance, you lose it with age.

Start out by practicing standing on 1 foot for 30 seconds and then the other. When you have mastered that, try it with your eyes closed! You can progress to hopping on 1 foot, and then walking along the curb at the end of your sidewalk. There are a few obstacles out there that are like walking on balance beams. On other obstacles you may have to stand on 1 leg while you reach out to grab for something. You want to be prepared for everything!

Day of the Event: After you have woken up from what was hopefully a restful night’s sleep, you will want to fuel your body and prepare for your event.

Eat a breakfast that consists of mostly carbohydrates and is easy to digest. A few examples are bananas with peanut butter, oatmeal with fruit added or whole wheat toast with almond or peanut butter. As for your attire, you’ll want to wear moisturewicking clothes and compression shorts/pants so when they are wet they don’t weigh you down or hang off you. Trail running sneakers will be good for the uneven terrain and you may want to consider wearing things that you won’t mind throwing away at the end of the race. Many people wear weight lifting gloves to get a better grip when hanging from things or pulling themselves up by ropes or rings. Remember to apply sunscreen 30 minutes before the event to protect you from the sun. Bring a photo ID to check in and a change of clothes for after the race. Bring some spectators to route you on and take pictures. Most importantly though, have fun!

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FLASH

Garcinia Cambogia: The Rise and Fall of a Fad Weight Loss Supplement

By Benita Lee

21 of 29 garcinia cambogia supplements failed Labdoor's label accuracy testing.

When chemical testing proves that most of the best-selling products for a popular supplement barely contain the supplement itself, it's easy to be concerned. This is the current quality control issue for garcinia cambogia, the tropical-fruit-turned-weight-loss-supplement. A record number of consumers and supplement companies are jumping on unproven media claims that garcinia cambogia can rapidly shed pounds. This has unfortunately led to many people riskily purchasing and consuming scam products.

If companies are choosing to lie about their product’s ingredients, how will consumers know they’ll be getting what they pay for? What ingredients are being used in place of garcinia cambogia? Are any of them harmful? And how did this situation arise in the first place?

Massive Consumer Interest

The interest for garcinia cambogia rides on the tails of high-traffic media exposure in an already expansive weight loss market. A $60 billion weight loss industry in the US set the stage for Dr. Oz to promote the supplement to his 3.4 million daily viewers as a “revolutionary fat buster,” and the subsequent interest was overwhelming, reaching 1 million internet searches for garcinia cambogia per month during the latter half of 2014. Even now, garcinia cambogia is 4 times more often searched than any other type of supplement.

Capitalizing on the Opportunity for Profit

Research shows that consumers are changing their supplement decisions regularly, especially in response to media coverage, and that brand loyalty is at an all-time low. It seems, therefore, that Dr. Oz’s garcinia cambogia segment appeared at an ideal time to give supplement companies the freedom to capitalize on the market even before research could confirm garcinia cambogia’s effects.

Now, evidence from Labdoor, a supplement testing and rating entity, also shows that many of these companies compromised on quality to push their garcinia cambogia supplements to the market quickly and cheaply. Labdoor discovered in its July 2015 chemical analyses that 21 of the top 29 garcinia cambogia products had far less than what their labels listed for garcinia cambogia’s active ingredient, hydroxycitric acid (HCA). To confirm results, a separate FDA-registered lab repeated the tests and reported very similar findings. Labdoor further detailed actual percentages of HCA in each product and the presence of other ingredients in the formulations.

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Objective Product Testing

Labdoor's data proves how inaccurate labels can be and that some are outright deceptive. Liquid Supps Garcinia Cambogia’s label, for example, lists 300mg of HCA, but lab testing only found 24mg. That’s not even 10% of the HCA consumers are told is in the product. Even though Liquid Supps was the most inaccurate of the tested products in its label claims and contained the least amount of HCA, it was not a unique case. 15 of the 29 tested products had about 15% or less of the HCA that was listed on their labels.

14 of the products had less than 100mg of HCA. On the other extreme, more than a quarter of the tested products had more HCA than what their labels claimed.

Although some products fared better than others on label accuracy, it’s obvious that left with labels and a lack of independent third-party testing, consumers can’t know for sure how much garcinia cambogia they will be getting, if any at all.

In addition to inaccurate label claims for HCA content, some of these top-rated garcinia cambogia products also contain potential toxins. Case in point: not only was Liquid Supps Garcinia Cambogia most deceptive in its HCA label claims, but it also contains benzoate, a food preservative that reacts with Vitamin C to form benzene, a known carcinogen that causes cancer at high enough concentrations. Benzene is also a chemical that is released into the air from car emissions and industrial manufacturing plants.

Titanium dioxide, an additive used to add whiteness to products like paint, plastics, paper, and foods, was found in other garcinia cambogia supplements, and was recently classified as potentially cancercausing for humans.

According to the US Food and Drug Administration (FDA), "except in the case of a new dietary ingredient, where pre-market review for safety data and other information is required by law, a firm does not have to provide the FDA with the evidence it relies on to substantiate safety or effectiveness before or after it markets its products." Because the law is so loose, supplement companies can essentially get away with fraud and misinformation about dosage and safety. The weight-loss industry is especially tricky.

A survey conducted by the US Federal Trade Commission found that Americans are now more vulnerable to fraud from weight-loss products compared to any other type of consumer fraud. In garcinia cambogia's case, let's not forget that the number of potentially duped consumers is in the millions.

No Evidence for Weight Loss in Humans

For all the attention surrounding garcinia cambogia, its 30-year research history still has not yielded substantial evidence of weight loss in humans.

Some research evidence does suggest that rats experience decreases in food intake, body weight, appetite, and circulating fats when their diets are supplemented with HCA. The dosage and duration of

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taking HCA differed in orders of magnitude between studies though, and some studies reported no effects of HCA regardless. Even with these varied results, supplement companies are clinging to these findings as proof that HCA promotes weight loss in humans, stating that HCA will suppress appetite and block the body’s production of fats.

The obvious caveat in discussing this research is that rats are not humans. Oftentimes, as in the case of garcinia cambogia, theories about rats can’t simply be applied to humans just because we’re both animals. When it comes to human studies, very few have been able to show that HCA causes weight loss and those that have used small sample sizes, short-term results, or other poorly designed methods. In a meta-analysis of 23 separate clinical trial studies ranging from 2 to 12 weeks long with a total of 706 obese human subjects, a small, but statistically significant weight loss difference of 0.88kg favoring HCA over placebo was found. However, every one of these 23 studies had something wrong with its methodology, meaning that the data collected from these trials might be unreliable.

As far as adverse effects are concerned, studies on HCA have most commonly documented complaints of headache, nausea, upper respiratory, and gastrointestinal tract symptoms, but usually, these effects were similar to those seen in subjects taking placebos. While individuals should always exercise more caution if they are taking other drugs or supplements, generally, studies to date suggest that HCA is safe for human consumption.

Where to Go From Here

After countless complaints filed against Dr. Oz for perpetuating scams and profiting from irresponsible medicine, the webpage for his segment on garcinia cambogia has since been removed from "The Dr. Oz Show" website. To keep selling their products to the millions of people searching for garcinia cambogia since 2013’s media hype though, supplement companies often argue that research can’t prove that garcinia cambogia doesn’t work for weight loss. Research really hasn’t been able to prove that it works either.

Nevertheless, companies are absolutely responsible for presenting honest facts about their products so consumers know what they’re buying if they do decide to try them. If research is going to study how effective individual products might be, knowing which products have the actual active ingredient is critical.

Benita Lee is a medical expert for LabDoor, a company that provides research and insight for a variety of medical topics. Find out more about garcinia cambogia and their ranking of many supplements at LabDoor.com.

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LOVE YOUR HAIR EricAlt.com

Inhale, Exhale Getting sick of being stuck inside?

Here are a few poses to calm you down The first bitter cold and snow of winter typically allows us to be bundled up, hot cocoa in hand, enjoying winter’s delight. Every instance of snow after that typically just becomes plain annoying and stressful, as you begin to think about all of the productive things you should be doing if you could get the car out of the driveway.

The following are a series of yoga asanas, or poses, that are meant for grounding and relaxation. With these poses, you’ll balance your doshas, relieve stress, and feel great despite being huddled indoors.

Bridge Pose SETUP: For this pose, begin by lying on your back with your knees bent and feet flat on the floor a few inches away from your glutes. Have your hands parallel to the sides of your body with your palms facing down flat on the mat. On an inhale, begin to raise your hips up toward the ceiling and track your thighs in so they don’t splay out to the sides. Once here, you can either place a block on the sacrum for a more restorative bridge pose, or you can begin to roll your shoulders underneath you and clasp your palms together to open your chest. Remember to relax the muscles of the gluteus maximus and engage the legs while in the pose.

BENEFITS: Bridge pose is a terrific relaxation pose. It opens the heart for positive energy flow and allows the mind to relax, and because it is performed close to the mat, it is a great pose for grounding and centering. The bridge can also relieve headaches. Take that, aspirin!

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Child’s Pose SETUP: Begin kneeling with your knees wide apart and your big toes touching. Place your palms on the mat in front of you and walk your arms out until your forehead touches the mat. Rest here while still trying to root down through the tail bone and take full inhalations and exhalations.

BENEFITS: Child’s pose is often offered as the pose to come to during a yoga class when you need a break or are unable to continue.

This pose rests the third eye chakra to the ground and is an extremely humbling pose.

It allows for rest as well as inward reflection where we find gratitude and acknowledgement for our hard work. In this pose, we completely release ourselves and allow the ground beneath us to support us.

Pigeon Pose SETUP: From downward dog, bring the right knee to the right wrist and allow the leg to rest on the mat. For a deeper hip opening, you can begin to bring your right shin parallel to the front of your mat. Keeping your hips square, flex the front foot and bring your hands to support your weight at either side of your hips. Make sure the back foot does not sickle, and that your hips are square to the front of the room. Keep your weight even. Open up the chest by shining the heart up. You can either stay in this position or walk your hands out in front of you and allow your chest to sink to the mat for a deeper hip opening. For more advanced yogis, come into a full pigeon with the back leg bent and hooked into the elbow. If you feel tightness in the hip, place a block under your right hip. Repeat pose on the left side.

BENEFITS: Pigeon pose is a deep hip opener and it is believed that a lot of emotional stress and baggage is stored in the hips. By opening the hips, we release any stored negative energy, and in opening the heart, we can receive love and positive energy. It is also a nice pose to counter the compression our hip flexors are under every day when we are seated in a chair.

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Plow Pose SETUP: Begin by lying flat on your mat. Pull your navel in toward your spine to use the abdominal muscles and bring your legs in toward your chest. Lifting the hips off the mat, slide your elbows under your hips and place your palms on your lower back to provide support. Keeping the neck long and relaxed, bring your knees toward your nose and begin to straighten the legs until your toes find the floor behind your head. When in the pose, make sure you do not feel any compression or discomfort in the neck or lower back, and keep your focus directly in front of you. If this pose is not possible for you, simply lie on the floor in front of a wall and allow your legs to rest against the wall above your hips while your butt is flush against the bottom of the wall leaving your body in an ‘L’ shape.

BENEFITS: Plow pose allows for a redistribution of blood flow throughout the body. It is a very calming pose and relieves tension in the neck and back. It also compresses the stomach organs, which aids in digestion and improves sleep.

Wide-Legged Forward Bend SETUP: Stand facing the side of your mat with your feet greater than hipswidth apart. In this wide stance, your toes will slightly turn in as your heels slightly turn out. Bring your palms to your lower back you’re your fingertips facing up toward the sky. Open the chest on an inhale, and on the exhale begin to lower the chest toward the floor by hinging from the hips and keeping your back flat. Once you’re close enough to the mat, release your hands to the mat. Bring your hands under your shoulders while keeping your elbows bent and arms in or parallel with one another. Try not to round your back. Remember to be hinging from the hips, allowing the pelvis to rotate away from the chest. Keep the legs engaged and the thighs pulled upward.

BENEFITS: I could hang out in this pose all day! It is extremely relaxing and allows blood to flow to the head—similar to an inversion but without flow from the legs. This pose opens up several parts of the body at once and creates a calming sensation.

For more information, visit Cristin at CristinPontillo.com and CristinPontillo.zumba.com. Email her at CJPontillo@yahoo.com, and follow her on Twitter @cristinpfitness

be adorable

marcia’s attic for kids englewood 201.894.5701 Health, Beauty & Fitness

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STAY FIT DURING THESE COLD WINTER MONTHS

An In-Home Workout Routine You Can Do With Just Yourself and the Floor

BY MICHAEL SIEBER It is really easy to feel cooped up and stir-crazy during these cold winter months. The holidays usually throw a wrench in our fitness routines, and that combined with the cold can make eating healthy and exercising regularly a challenge.

After the recent blizzard, I’m sure some of us realized how important it is to constantly be challenging our bodies and staying in shape when we woke up with a sore back after shoveling.

It is important to note that the human body also goes through rhythms and cycles with the seasons. These winter months are a great time to do some restorative exercises to make the most out of your time indoors.

While the heated summer months mean energy is expanding, life is blooming, and tons of activity, the winter months adversely mean energy is contracting and accumulating, it is cold and lifeless, and thus our activity tends to slow down. It may be tough for some runners who need the warmer weather, hikers, or even lifters to go at the same intensity they normally do.

So, here are some of the ways that I stay moving and active during these cold spells, while at the same time not pressuring myself to go all out.

Sometimes, it is best to exercise and move just for the sake of pumping the body with feel good hormones, fresh blood flow, and oxygen, rather than going all out each and every workout.

Try this at-home routine to “wakeup” your body, even if you are feeling tired. It is a great way to get your blood flowing and feel energized. The great thing about this workout is that it requires no equipment at all, just you and a floor!

IN-HOME CIRCUIT WORKOUT Perform each of the following 9 exercises in a circuit, going straight from one exercise to the next. Take short breaks if needed. Beginners should start with just 1-2 rounds of this routine, with a 2-minute break in between each round.

To make the routine more challenging and get more of a cardiovascular workout, try doing 3-5 rounds, with just a 1-minute break in between each round. Take about 10-15 seconds to take a few deep belly breaths and get centered after each exercise.

1. BREATHING SQUATS 15x reps

The purpose of this exercise is to pump the body with the squat movement pattern and get the blood and oxygen moving. Do not rush through each rep but instead focus on a slow and even pace. Do what feels right for your body and make sure to breathe deeply!

• Begin this movement by squeezing the glutes and belly button in tight; sit your hips back as if sitting down into a chair.

Drop down into your hips as low as you comfortably can while maintaining a tight butt and belly.

• It is OK to hinge at the hips and lean forward a bit, however this is still done with a braced core and straight spine. Do not let the shoulders roll forward.

• You are going to want to take a big exhale as you are coming down, and then rise naturally with the inhalation. The purpose of this exercise is to get connected to your breathing.

1.

2.

2. REVERSE LUNGES

1.

8x each leg

The reverse lunge is a variation on the regular forward lunge. Lunges are an essential movement that builds insanely strong and flexible legs. However this type of lunge involves stepping backwards in “reverse”.

• To perform this exercise safely you are going to make sure that both feet and thus your hips are square, your feet should both be facing forward. You are going to step one foot backwards while staying centered on the front leg/foot.

• About 75% of your weight is going to be centered on the front foot. Your front knee should be almost directly over your ankle. If your front knee is drifting forward and is not over your ankle, you need to step your back foot back farther. When done properly there should be no knee discomfort at all. Perform in front of a mirror if needed to make sure the front knee is stable over the front ankle.

2.

• Squeeze your butt and belly for maximum core stability. Take a big breath in as you step back, and exhale when you return to the upright standing position.

3. SINGLE LEG DEADLIFTS

1.

8x each leg

Have you ever wanted an exercise to build up your hamstrings, back, butt, AND core, all while challenging you to balance on one leg? Well if for some sad reason you are a fitness dork like me and answered yes, you should be doing single leg deadlifts!

• To properly perform the single leg deadlift we are going to hinge forward with just the hips and only a slight knee bend on the standing leg. The key is to keep the shoulders in the same position throughout the entire movement, do not slouch at the upper body or you will lose balance!

• When you hinge you are going to kick one leg back and up, do NOT move forward into the hip hinge without squeezing your butt and kicking your back leg up! Come forward as far as you can while keeping your belly and butt engaged, feeling a good stretch down the hamstring of the standing leg and then come back to standing.

2.

• Try to inhale and fill your belly and chest with air while bracing before you initiate hinging forward, and then release the air with a strong exhale as you come back to standing.

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4. HALF-SQUAT TO PUNCH

1.

10x each side

The squat to punch exercise is all about getting your heart rate jacked up and working your core. Nothing quite relieves stress and builds a strong core like throwing a solid punch.

• Squat down a bit and center your body, as you come up you are going to twist your body to one side while keeping the belly button in.

• As you come out of the half-squat position, rotate your hips toward one side while pivoting your foot and throw a strong punch. Both your hips should be facing to the side that you are throwing the punch, it is very important to pivot the foot and rotate the hips to prevent stress on the back.

2.

• Make sure your weight is centered mostly on the lead foot as you throw your punch. Hug the belly button in and exhale as you punch. There should be a nice stretch feeling in the oblique muscles and good core activation when done properly.

1.

5. BURPEES 10x reps

Burpees are a fantastic way to really get the blood pumping. Burpees are a full body movement that combines multiple movement patterns; they are highly cardiovascular and can be modified for all ability levels.

• Start in a standing position and bend down and firmly plant your hands on the floor right in front of your feet.

If bending all the way to the floor is tough, you can supplement with a chair or couch.

• Once your hands are firmly planted you are going to step OR jump your feet back to a strong plank position.

Note: Do NOT let your low back sink or “arch” too much.

Keep the hips raised a bit higher if you have a tendency of letting your back arch.

• Jump your feet back and try to land in a comfortable bend or squat position. Then return to a standing position by standing up, OR a strong jump!

• Advanced modification: Once in the plank position perform a strong pushup, if it is too tough you can do a pushup with your knees on the ground.

2.

3.

CORE EXERCISES

1.

6. BIRD-DOGS 2x each side

The Bird-Dog is a phenomenal exercise to work on integrating your core strength and balance with your breathing. It provides for a very effective core workout.

• Start on the floor on your hands and knees.

Try your best to position the hands directly underneath the shoulders and the knees underneath the hips.

2.

• Extend your back leg and the opposite arm, while keeping your belly button hugged in tight and back centered. Squeeze the glutes and belly in, and point the back foot.

• The key is to integrate your breathing with this movement, take a BIG inhale when extending your arm and leg, and a strong exhale and then crunch your arm to your knee.

3.

7. PLANKS

2x - 30 seconds each The king of all core exercises and building stability around the back is arguably the plank. It should be a staple in nearly any well-rounded exercise routine.

• Start by aligning your body in a perfectly straight line on your elbows and knees in a fully extended neutral position. Beginners may find that this position alone is enough to stimulate their core and may be enough of a challenge on its own!

• When ready lift up the knees, and instantly squeeze the belly button in towards the spine, and squeeze the butt as tight as possible. It is a good idea to keep the feet together as this helps engage the glutes.

• Do not let the low back sink or arch! The back must be kept straight, even slightly rounded is preferred to letting the back sink. If your low back sinks, try raising the hips up a bit.

1.

2.

• Breathe into your core while still staying braced, and hold for as long as you can with good form, maxing out at 30 seconds.

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8. SIDE-PLANKS

2x - 30 seconds each side

1.

The Side Plank exercise is one of the best exercises to build up the oblique muscles and surrounding core musculature. It greatly increases spinal and core stability, which is imperative for preventing a sore back.

• To begin, lie on one side of your body with your feet stacked. Place your elbow and forearm on the ground, and squeeze the hips up while bracing the core, specifically the side body.

2.

• Squeeze everything tight! The obliques, belly, hips, and glutes should all be firing strong.

9. BRIDGES 10x reps

1.

Remember, there are two sides of our body! It is not all about the abs. We must also work the glutes and the back. The bridge is an amazing exercise to build up your butt, and is also great for people with tight hips or those who spend a lot of time sitting.

• To start, lie flat on your back with arms at the side of your body. Bend your knees and position your feet at a comfortable position so that when you squeeze your hips up into the bridge the weight can remain centered on your feet.

2.

• Squeeze just high enough to get the butt and belly tight. Do NOT squeeze super high and arch your back too much! Squeeze up to a comfortable height, take a big breath in and hold this position for a few seconds, then exhale and lower.

COOL-DOWN A cool down routine begins to relax your nervous system and jumpstarts your body’s recovery right away. These two simple stretches are a great way to stretch both the front of the body by extending, and the back of the body by flexing and folding over.

LYING FULL BODY EXTENSION WITH ARMS OVERHEAD 2 minutes

1.

This is the best way to stretch the front of the body that I know of. It is highly restorative because the floor supports the entire body, it is also highly relaxing and feels phenomenal if you have a tight back, hips, or shoulders.

• To do this stretch simply lye flat on your back and reach the arms overhead. Try your best to get the arms fully extended and as close to touching the floor as you can. Note: If you have very tight shoulders this part may be difficult so make sure to never force the stretch.

• For this stretch you will point the feet, squeeze your glutes a bit and it is OK to arch the back a bit. Breathe deeply into the front of your body and stretch out further on the inhalation, back off the stretch a bit when you exhale. Inhaling enhances this stretch, as it is an extension exercise.

1.

FORWARD FOLD WITH BENT LEG 1 minute each side

Folding over is a great way to stretch a tight low back and hamstrings. This stretch will feel great after this workout, and it directly compliments the previous stretch, which opened up the front of the body.

• Begin in a seated position and start by bending one leg and pressing it against the opposite leg’s thigh.

Take a breath in before you fold over and make sure that you are comfortable.

2.

• Start folding over by exhaling and reaching as far as you comfortably can. Hold this stretch and go further into the stretch when you exhale! Never yank or go further than what is comfortable.

The winter months can be tough, but by staying in touch with our body with this healthy at-home workout routine, we can reduce stress while staying strong.

The focus during this winter should be on maintenance. That means plenty of deep stretching, stresscrushing workouts, breathing, and just getting a good pump! By the time the warmer months hit you’ll be strong, healthy, and ready to go hard!

Note: It is always a good idea to consult with your physician before beginning a new exercise routine, if you feel any pain or discomfort during an exercise, stop exercising or simply skip that exercise. If you feel light headed or dizzy lye down or sit and take a break.

Make sure that you are well hydrated.

ABOUT MICHAEL SIEBER Michael Sieber has been helping local Bergen County residents improve their health and reach their body goals through a combination of healthy eating and exercise for over 3 years. He is a Certified Personal Trainer and Corrective Exercise Specialist who trains out of a small studio in Glen Rock. To learn more about Mike, visit thefunctionalbody.com Health, Beauty & Fitness

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Love Yourself,

Love your Body Make 2016 Your Year

By Daria Amato

F E B R

2015 is well behind us and 2016 can be the year you finally obtain the happiness you deserve.

Freedom is the power and right to be as you want to be without limitation, restriction or interference. The only real limitations, restrictions or interference we have are the ones we place on or see within ourselves. We live in the world of our own mind and we all wish to thrive in our environment. Thriving requires the active commitment of doing. Think about how you wish to live, choose the life you want to live, then do it everyday.

Eating clean, healthy, REAL unprocessed food leads to the freedom of living in a body of your own design. Your body will be beholden to you. Learn to think of eating as a life skill, this is necessary in order to have an abundance of energy, peak performance, clarity of mind, and longevity of life. Let’s face it; it’s about what optimal health ALLOWS you to do. Look around you; examples of both sides of the coin are everywhere. Ask yourself, which side do you choose?

Balance by definition is a condition in which different elements are equal or in the correct proportions. According to this definition “a balance life” is a contradiction. Life is ever changing from minute to minute, day to day and year to year. What if we stopped working so hard to try to “achieve balance” and instead embraced the idea of “acceptance.”

Role models are needed. They teach kindness, fairness, a good attitude and character. They motivate, set positive examples and help counter negative influences. They challenge, pass on knowledge and inspire us to make a difference in ourselves and in the world.

Role models are also a benefit to themselves. When you decide to be a role model you raise the bar and live according to a specified code you choose yourself. You integrate your body, mind and emotions while you continually strive higher with purpose. You live in a state of ambition and enthusiasm and commitment. Your incentive is the people you surround yourself with.

U A

Utilize the tools in your personal toolbox. What you keep in your toolbox depends on who you are and what resources you have. Begin by getting grounded in who you are, what you need, what you want, and know what your boundaries are. Having limits and learning to say “NO” are just as important as asking for help and creating a support system. Set times where you get to “STOP” and just “BE.” Ask yourself periodically if the content of your toolbox are tools or a hindrance. Keep what works and get rid of what doesn’t!

Athlete frame of mind is more mental than physical. Training the mind is training the body.

Discover what your weaknesses are, do not ignore or pretend it doesn’t exist, but instead focus on strengthening the weakest link.

Visualize what you want to achieve, use this language to communicate with your subconscience. As with any sport, it is a muscle that you have to train. Begin when your mind is calm, powerful and relaxed. Use a photograph of yourself when you were happiest or of a place you love, take your time and analyze it. Memorize every detail you can, close your eyes and recreate it in your mind. Do it until you get good at it.

Fear, insecurity and self-doubt are internal battles that pose a great threat to your wellbeing and daily life. Recognizing the triggers gives you the power to create and train in a positive mindset. Your self-talk dialogue will dictate the quality of your performance, thus your life. You don’t have to become an elite athlete to acquire the psyche of one. You simply need to believe that you CAN become one.

R Y

Responsibility is a state of being accountable. Work and support your own cause, to be active in your self-care. We spend so much time at work, maintaining a home and on others in our life. It’s so easy to forget self-care. Ask yourself if you are taking time each day for yourself and if you’re not, start today! Exercise, meditate, eat REAL food, relax, sleep, have fun & give generously to yourself everyday. My mother always said, “You have one life to live, you better be living the one you want!”

You are number One! Heal Yourself, Free Yourself, start here, - Meditation is a mental discipline by which one attempts to get beyond the conditioned, "thinking" mind into a deeper state of self awareness, living in the here and now.

- Proper Nutrition comes in different forms, the food you eat, the water you drink, your relationships, physical activity, spirituality and your career.

- A Healthy Attitude. The relationship between your mind & body is interwoven.

Physical, emotional and spiritual health are all deeply linked. Many diseases are the result of the breakdown of 1 or more of these life forces.

- Ask yourself these questions to open up your awareness. How did I come to be the person I am today? Do I pay attention to this part of me? What can I do to love, honor and accept myself everyday?

-Pledge to yourself that you will commit to your own process and take responsibility for the good house keeping of your mind and body.

Daria Amato is a photographer and health coach at transformativelivin.com.

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Women’s Heart Disease.What is Your Risk?

February is American Heart Month and, on February 5th, we celebrated Wear Red Day, which raises awareness about women and heart disease. We recently had a conversation with Benita M. Burke, M.D., FACC, Cardiologist and Medical Director, Heart Care for Women about what heart disease means for women and how women can take charge of their heart health.

Q. How common is heart disease among women?

A. Unfortunately, heart disease is very common among women. It is the No. 1 killer of American women over the age of 25, with one in three women dying from heart disease. Furthermore, a woman suffers a heart attack every 90 seconds in the United States.

Q. What are some of the risk factors for heart disease in women?

A. Risk factors include age (55 years or older), family history of early heart disease, high cholesterol, smoking, high blood pressure, diabetes, obesity/being overweight and physical inactivity.

Q. What are some of the symptoms women can experience while having a heart attack?

A. A woman having a heart attack can experience a range of symptoms including uncomfortable pressure, squeezing, fullness or pain in the center of her chest; pain or discomfort in one or both arms, the back, neck, jaw or stomach; shortness of breath with or without chest discomfort; nausea, lightheadedness, or breaking out in a cold sweat; chest pain or discomfort.

Q. Is there a difference between the symptoms, diagnosis and treatment of heart disease in men and women?

A. Research has shown that gender differences exist not only in the way disease affects the heart, but also in the symptoms and the way it is diagnosed. Both men and women can experience the typical chest pain, pressure or discomfort, but women are somewhat more likely than men to experience the less common and more subtle symptoms, such as shortness of breath, dizziness or lightheadedness, pressure or pain in the lower chest or upper abdomen, or extreme fatigue. That’s part of the reason why women are often diagnosed and treated later. Women have also been underrepresented in cardiac studies, which have set the standard for diagnosis and treatment.

Q. Why create a practice that is dedicated entirely to women?

A. As women, we tend to put our spouses and families first, downplaying or ignoring our own symptoms. Our symptoms may not be the tell-tale signs we’ve come to associate with heart problems. That’s part of the reason why we’re diagnosed and treated later. In addition, women have female-specific issues that contribute to their heart disease risk. Pregnancy, menopause and breast cancer, to name a few, can all affect the risk of heart disease, along with the risk factors you may be more familiar with. Did you know that women smokers are twice as likely to have a heart attack as men who smoke? Diabetes, too, increases the risk of heart disease in women more than it does in men.

Q. How can I learn more about heart health as it pertains to me?

A. The first step to creating a healthier heart and lifestyle is knowing and understanding your current state of health.

We offer free comprehensive cardiac screenings to identify a woman’s personal heart disease risk and take some time to examine her current health. If nothing else, the women who come in for screenings leave with the knowledge of how to continue to care for themselves and their heart in the years to come.

Q. What is Valley Medical Group’s Heart Care for Women’s approach to care?

A. We want to promote awareness of women’s heart disease and women’s specific needs in heart care. We believe in treating the whole person and promoting wellness through nutrition, activity and the latest advancements in diagnostics and treatment. Heart health means taking care of yourself from the roots up.

Q. Who are the members of the Heart Care for Women team?

A. In addition to myself as Medical Director, our physician team includes Kariann Abbate, M.D., Cardiologist, Sarah DeLeon Mansson, D.O., Cardiologist, Tina Sichrovsky, M.D., Cardiac Electrophysiologist and Janet Strain, M.D., Interventional Cardiologist.

To schedule your free cardiac screening, please call 201-447-8535. For more information or to make an appointment with Dr. Burke or another physician at Valley Medical Group’s Heart Care for Women, please call 201-444-1587.

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Winter 2016

Your Key to a

healthy heart

is a FREE Heart Screening Prevention is at the heart of staying healthy. This comprehensive and noninvasive evaluation by a board-certified Advanced Practice Nurse helps detect your potential risk for heart disease so you can take steps toward prevention.

Call 201-447-8535 for more information or to schedule your screening.

FREE Heart Screening includes: ● ● ●

● ● ● ● ● ●

A medical history Blood pressure screening

Heart auscultation measurements, including heart rate, rhythm, and presence of murmur

Lung auscultation measurements

Pulse assessments including carotid and peripheral pulses

Blood glucose evaluation

Limited neurological assessment

Ankle-brachial index

Reynold’s Risk Score

www.HeartCareForWomen.com

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C e n t e r

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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.

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