Sarasota Health Matters January 2015

Health Matters Observer

SARASOTA

JANUARY 2015

Healthy N ew Year Learn how to set and k eep health goa ls in 2015. P AGES 2-3

FIT TOGETHER

PRODUCE PICK Visit area farms and choose your own nutritious food.

Rowing program aids veterans and stroke patients.

PAGES 4-5

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PAGES 6-7

Group fitness offers motivation, fun in new year.

ADAPTATION

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Health Matters | January 2015

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With each new year comes a clean slate, a chance to exercise more, eat healthier or spend more time with family and friends.

The start of 2015 means something different to everyone.

Although a Marist Poll survey found that four in 10 Americans make New Year’s resolutions, only 59% of surveyed individuals fulfilled those goals last year.

Whether you made a resolution among friends or a personal choice to become a better version of yourself this year, what will 2015 bring for you?

Here, professionals offer advice on financial, nutrition and fitness best practices for a new you in the new year.

MAKING A FINANCIAL ROAD MAP

Dave Cozzette is a planner.

But even the owner of Cozzette Accounting LLC, “a numbers guy,” can get behind on his finances after holiday shopping, he admits.

So, before the start of a new year, he crafts professional and personal budgets, his financial road maps.

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The key to establishing healthy eating habits is to focus on the positive aspects of what may seem like dieting, said Nora Clemens, registered dietician and nutritionist in Sarasota.

To accomplish those goals, rather than fixating on what you can’t eat, introduce more fruits and vegetables into your diet.

“Oftentimes people create a negative

perception of getting healthier by saying, ‘I’m not going to have this,’” Clemens said.

“Instead, decide what you should be eating and include those things.”

But introducing new foods into a diet doesn’t mean the cake can stay.

To make cutting ties with sweet treats and other fattening foods easier, pick one unhealthy food and stop eating it right away — a clean break, Clemens said.

Sugar and processed grains, such as white bread and pasta, play key roles in obesity and diabetes, Clemens said. She advises those foods be eliminated first.

Clemens also recommends documenting what you eat each day. Looking back on food choices will help motivate an individual to continue healthy habits and stay away from making poor ones, she said.

Finding an accountability partner can also help. Having a friend eat healthfully and also document what foods she’s eating makes the transition easier, Clemens said.

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Creating a budget is a must in regaining financial stability after the holidays, Cozzette said.

“You’d be surprised what you find when you write things down on paper,” Cozzette said. “You have a map and a direction of what you want to do — a starting point and an end point.”

Good budgets are realistic, conservative and determine wants versus needs.

To successfully create a balanced budget, determine what income and expenses are first. After bills are paid and other necessities are subtracted, then factor in savings and other miscellaneous needs.

Setting aside dollars for savings is crucial.

Cozzette tells his clients to think of savings as paying yourself.

Another tool the accountant recommends is organizing bills from highest interest rates to lowest and paying debt as the budget allows.

“No one’s plan will go perfectly,” Cozzette said. “That plan will change next month and again after that. Just stick with (the plan) and your finances will work out.”

YourObserver.com 3

“You have to really want whatever it is you want to do or change,” Simms said. “But be practical.”

When a slip-up occurs, think about the goal and what you’re trying to accomplish as motivation to break bad habits for good.

“People need to realize that they aren’t going to reach their goal immediately,” Simms said. “ You will have setbacks. That’s where fortitude comes in.”

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“If you do the same thing every time you take the dog for a walk. Replacing something we’ll do all exercise, you’re not going to stick with it,” negative with a positive activity will help train Barnes said. “It gets boring, and it’s not Ask the pharmacist for details. the work! the mind to follow a new routine, Simms said. doing much for your body.”

“Resolutions are about making goals to He also recommends you begin with make yourself better,” Simms said. activities that cause you to break a sweat The path to changing a bad habit isn’t but aren’t too strenuous. quick or easy, Simms said. Fulfilling goals “If someone is just getting back to Prices good 2/1/14 – 2/28/14 Not all products available at all locations. Not responsible for typographical or printing errors. takes patience, being reasonable and Siesta Key Village South Siesta Key Midtown Plaza exercising, it’s best to start small and build realistic.

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Drinking to a new you: Tips on detoxing Drink, drink, and drink more after that.

That’s what Nora Clemens, registered dietician and nutritionist, recommends for individuals interested in doing a postholiday detox.

To properly cleanse the body after unhealthy eating, detoxing requires drinking half of an individual’s body weight in ounces of water.

“Take your weight and divide it by two and that’s what you should drink each day to detox,” Clemens said. “Try it for two or three days and do the math to see how much you’re drinking.

If you’re not meeting fluid needs, you can’t detox.”

Coffee and tea are suitable replacements for water throughout the day, but avoid fruit juices.

Clemens tells her clients at Nutrition and Wellness Solutions they must also eat fruits, vegetables and lean meats, too.

Individuals who want to take detoxing to a deeper level should avoid dairy and gluten.

Clemens recommends detoxing for at least two weeks.

Once the detox is over, slowly reintroduce foods to avoid getting sick and to see if removing a food made you feel healthier.

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GROUP MENTALITY Exercise classes keep participants on track with fitness goals, proof there is strength in numbers.

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certainly strength in numbers associated with group exercises to help motivate the most novice of participants.

As is clear in our sampling of local classes, group exercises have evolved from standard aerobic classes to include interval workouts, trampolines and even the pool.

BY AMANDA MORALES Getting into a new fitness routine can be a daunting goal if you are going it alone.

Newcomers can easily be derailed without direction or a workout buddy. There is HEALTHFIT AQUA TAI CHI Address: 5880 Rand Blvd., Sarasota

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Group exercises can also help during the recovery process following an intensive workout. For a more meditative approach to group fitness, Sarasota Memorial Hospital’s HealthFit offers an aqua tai chi. The weekly class is open to all ages; participants range in age from 15 to more than 60 years old.

Traditionally, tai chi is performed on land with groups doing moves in unison. Some of the forms include cloud hands and the monkeys; the goal is to help participants stretch muscles and their minds.

The exercise is especially beneficial for participants who are recovering from surgeries or have injuries.

Instructor Sandy Bellino has been teaching tai chi for 35 years and discovered the workout after a knee injury. Teaching in the water was a fluid transition, Bellino said.

“Everybody I have in the class has some injuries,” Bellino said. “In the water, because of buoyancy, everything is more gentle. There are fewer chances for injury and falling.”

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Instructor Sandy Bellino leads the class for aqua tai chi at HeathFit.

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YourObserver.com 5

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Insanity consists of intervals of intense cardio exercise broken up by 30 seconds of rest. For the trampoline version, “Jumpinsanity”-certified instructor Jason Akers uses the same core workout with some modifications to suit the trampoline surface.

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Shelley Schreiber, studio manager for the University Parkway location, said Orange Theory differs from self-service gyms because it is a group effort.

Schreiber recommends that participants bring a friend. The studio offers a free trial class to first-timers and friends of members.

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Adaptive rowing program fosters healthy lifestyle Area program helps wounded warriors and stroke patients achieve their goals beyond physical strength.

BY JESSICA SALMOND AND VALENTINA CONCHA-TORO Joe Dobson watches as Carlen Olson climbs into the long, thin boat and then helps her push off into the water.

“I haven’t done this for a couple of months,” Olson says sheepishly.

Dobson shrugs nonchalantly. All of the 10 athletes in the Sarasota Adaptive Rowing Program are at different levels.

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Jim Reynolds coaches participants in the Sarasota Adaptive Rowing Program.

January 2015 | Health Matters Dr. Mauricio Concha, joined the rowing group at the recommendation of his speech therapist. Gerber told Concha about his participation in the program, which spurred Concha to start sending more of his patients to Dobson.

Concha wants to help Dobson expand the rowing program by getting Sarasota Memorial Hospital more involved in the program and establishing different adaptive sports for stroke patients.

“After a stroke, patients are affected at many levels — their self-esteem, feeling of isolation, fear of getting back into things,” Concha said.

Being part of the program, and part of a competitive team, washes away the apathy many patients feel post-stroke and helps them become goal-oriented, she said.

“Their whole sense of well-being blooms,” Concha said.

Concha currently has four patients in the program, and he said they can’t stop talking about it when they come in for visits.

“They feel healthier,” he said. “For them to overcome a disability is great.”

The group practices twice a week at Blackburn Point Park, home of the Sarasota Rowing Club and the Sarasota Scullers.

Every boat is adapted to each person’s needs. Unlike most rowing teams that might have one coach per every few boats, the SARP has one coach to every boat. It takes $7,500 to put each athlete in the water.

The program has received donations, including winning one boat at the Bayada Regatta Aug. 16, in Philadelphia.

“My favorite part is seeing the smiles on their faces, along with the sweat in their

YourObserver.com 7 eyes,” said Dobson.

Each athlete has to overcome his own challenges, but having a team makes it easier.

“Everybody gets different benefits,” said Rich Prager, a volunteer for the program.

No matter the condition the rower is in — whether post-stroke or experiencing another issue — the program finds a way to make rowing work for him. Prager said the rowing program offers something beyond the more traditional gym rehab programs.

Olson, who is blind and partially deaf, competed at the Bayada Regatta in a singlerider race. The team worked with her by following along in a guide boat and spoke into her hearing ear via walkie-talkie.

David Olson, Carlen’s husband, said she first got into the program to strengthen her back. Previously she’d been working out a few times a week in their garage. She’s been in the program for two years.

“She’s the go-getter,” Olson said.

Dennis Amaral, one of Concha’s patients, joined the program about a year ago.

After his stroke in 2012, he suffered from seizures and couldn’t row. But he watched and helped out with the equipment until Concha gave him the all-clear to participate.

“It’s given him a purpose,” said his wife, Deborah Amaral. “It’s made him think.”

He even competed in Philadelphia and placed fourth out of six in his race.

His involvement has benefited her, as well. While he is out on the water she walks to Casey Key and back to the launch.

Visit SarasotaAdaptiveRowing.com for more information.

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3540 South Osprey Avenue | Sarasota, FL 34239 | 941.554.4730 www.HudsonH3C.com

160048

Aesthetic Medicine

150208

Rita Altman, PA, MPAS

8 YourObserver.com

DO YOU KNOW SOMEONE WHO IS IN PAIN?

Established 1981

If you know someone, a friend or family member, who is suffering from any of the following, please pass along this coupon. It may be the encouragement he or she needs to make a difference in their life.

Treating painful conditions of the: Back • Neck • Shoulder • Headache Auto Injury • Sciatic Nerve (leg pain)

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Chiropractic examination including:

Dr. Chris Hicklin 3220 Clark Road, Sarasota 941-923-4357 Visit us at www.chiropracticsarasota.com

a preliminary consultation and health history, a complete orthopedic examination of the spine (99202), spinal x-rays, if necessary (72020) and a report of findings.

Offer expires on 1/22/15.

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WINTER PROMOTION INCLUDES: Basic Cleaning (D1110), Four Bitewings (D2740) and a Comprehensive Oral Exam (D0150)

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941.556.9538

2171 Siesta Drive • Sarasota, FL siestafamilydentistry.com We accept most insurances including Staywell and DentaQuest for children.

Take Home Teeth Whitening Kit

99

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149598

Dr. Eftekhar Arshadi

Health Matters | January 2015

FARM FRESH As Sarasota residents brace for cooler weather, it’s a great time to load up on locally grown produce.

Here is a list of places that also offer a u-pick option for their produce.

n FRUITVILLE GROVE Address: 7410 Fruitville Road, Sarasota.

Hours: Open from 9 a.m. to 6 p.m. Monday through Saturday and from 10 a.m. to 4 p.m.

Sunday.

Come out to pick fresh honeybell oranges.

The grove also offers a variety of other fresh produce. Guests can also visit the grove’s gift shop, picnic area, petting zoo and other facilities. Call 377-0897 or visit fruitvillegrove@aol. com. n JESSICA’S ORGANIC FARM Address: 4180 47th St., Sarasota.

Hours: Open from noon to 7:30 p.m. Friday; 8 a.m. to 5 p.m. Saturday; and 11 a.m. to 5 p.m.

Sunday.

The farm offers a variety of pick-your-own vegetables, as well as already picked produce, including arugula, collards, lettuce, spinach, sunflower sprouts and more. Call 358-3895, or visit jessicasorganicfarm.com. n HUNSADER FARMS Address: 5500 County Road 675, Bradenton.

Hours: Open 8 a.m. to 4 p.m. Monday through Saturday through June U-pick fields are open until 3:45 p.m. Currently available for u-pick are strawberries, tomatoes and eggplant. Homegrown pro-

duce available at the produce stand include tomatoes, eggplant, lettuce, collards, Swiss chard, broccoli and cauliflower. Call 322-2168 or visit hunsaderfarms.com. n O’BRIEN FAMILY FARMS Address: 16505 State Road 64 E., Bradenton.

Hours: Open 10 a.m. to 5 p.m. Monday through Friday; 9 a.m. to 4 p.m. Saturday; 10 a.m. to 3 p.m. Sunday; and closed Monday and Tuesday.

Strawberries are available for u-pick. The farm also sells its heirloom tomatoes, zucchini, squash, cabbage and other produce. Call 8964811 or visit obrienfamilyfarms.com.

— Pam Eubanks

WHAT’S IN SEASON? • VEGETABLES: Avocado, bell pepper, broccoli, cabbage, cauliflower, eggplant, lettuce, snap beans and tomato • FRUITS: Grapefruit, oranges, strawberries and tangerines

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