HEALTH
Magazine WINTER 2011
FITNESS INSTRUCTOR
MAUREEN BURDICK LEADS
A SPINNING CLASS
AT THE EASTSIDE YMCA IN
ADVERTISING SUPPLEMENT TO THE BRIGHTON-PITTSFORD POST,
PENFIELD.
FAIRPORT-EAST ROCHESTER POST, PENFIELD POST, VICTOR POST
PHOTO BY KEVIN FULLER
AND WEBSTER POST FOR JANUARY 20, 2011 MESSENGER POST
2 HEALTH MAGAZINE Messenger Post Media January 20, 2011
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
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Fitness fads for 2011:
New ways to work out
s folks embark on ities they enjoy and that equipment has built-in
A journeys toward
overall fitness in
2011, they’re looking for
provide a sense of com-
munity.
Manufacturers are
spots for memory cards
to play slide shows or
movies, and built-in
ways to make fitness a upping the ante to get speakers for quality mu-
consistent part of their people involved in recre- sic playback, Jamie
lives. ational fitness, particu- Gruttadauria of
“I think people want larly by weaving tech- Rochester Fitness
simplicity,” said Ameri- nology into user's work- Equipment said.
can College of Sports out routine. “Exercise entertain-
Medicine certified per- Getting people moti- ment is good because it
sonal trainer Jenifer Do- vated — and keeping finds ways to keep peo-
natelli Ihm. “They want them motivated — is a ple on the exercise equip-
to be able to partici- tough challenge, but ment; it’s a huge motivat-
pate in activities that building in iPad or iPod ing factor,” he said.
are fun, where they can docks on stationary More fitness trends
let loose.” bikes and flat screen already emerging for
Donatelli Ihm be- TVs on ellipticals and the new year:
lieves recreational fit- treadmills has helped — Additional report-
ness should be a stress- keep people on ma- ing by Amanda Seef
releaser, and sees clients chines longer. Much of
gravitating toward activ- the technologically-apt Continued on page 4
Gregory D. King, AuD Paige M. Helfer, AuD Carolynne Pouliot, AuD John R. Salisbury, AuD
1
Pedometers Barefoot
2 3
Pelvic fitness MAT
4
A 2007 study in the Journal workouts Once a taboo subject, Making its way to fitness
of the American Medical pelvic fitness is all the rage centers across the country,
Association showed an Born from the idea that our in gyms across the country. MAT, or Muscle Activation
overall increase of 27 ancestors walked the Earth “People are finally realizing Technique, is bridging the
percent in activity with for millions of years without that the pelvic floor is a gap between rehabilitation
pedometer use. Health footwear and that shoes piece of the puzzle for and training. The program
professionals from doctors may actually be hindering overall joint stability,” says identifies weak muscles that
to physical therapists are form, balance, natural gait Donatelli Ihm, who is also have improper neurological
urging patients to clip on and contributing to muscle the director of educational connections and repairs
the inexpensive gadgets atrophy, barefoot training is outreach for the Women’s those connections through
and strive to walk 10,000 making a big splash. Health Foundation, a exercise. Other ways to
steps a day or more. With Barefoot shoes, such as national resource on pelvic bridge exercise and
simplicity a key factor in Vibram Fivefingers, offer wellness issues. Core plus rehabilitation is friendlier
fitness regime longevity, minimal support, thereby floor-style exercises, which equipment for those
wearers are more likely to increasing the workload on include kegels done the growing older. Many are
meet daily goals easily muscles during a workout. right way, are being looking to work out with a
accomplished with a glance incorporated into group lower impact on the body,
and a few extra steps. classes and should be said Gruttadauria.Ellipticals
considered an important are ideal for baby boomers
part of any strengthening because of their total body
program. workout and low impact on
joints.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
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6 HEALTH MAGAZINE Messenger Post Media January 20, 2011
Women
& heart attacks
February is American Heart Month.
Learn about the country's No. 1 killer.
BY MELISSA DANIELS
mdaniels@messengerpostmedia.com
T
hough men are tradi-
tionally at a higher
risk for heart attacks
Rochester and member of
Finger Lakes Cardiology As-
sociates, said that cardiovas-
cular disease is historically
under-appreciated in
women. But the disease is
than women, females are in still the leading cause of
no way excluded from the death in women, he said,
problems and complications and can be even more of a
associated with cardiovascu- problem.
lar diseases. And with Feb- “Men tend to die earlier
ruary dubbed American from cardiovascular disease,
Heart Month, it’s the perfect but by your mid-80s, the
opportunity for women to number of women who have
evaluate their health and cardiovascular disease ex-
start thinking about preven- ceeds men,” Henry said.
tative steps. About one in three
Dr. Bryan Henry, an assis- women have some sort of
ILLUSTRATION BY tant professor of medicine
GATEHOUSE NEWS cardiovascular disease, ac-
SERVICE at the University of cording to the American
AND STOCK.XCHNG
3
week are all part of living ONE IN THREE Look at the woman to your left and to your right. One of you probably
a healthy lifestyle that can has some form of cardiovascular disease, because it occurs in more than one in three
help prevent heart dis- women, according to The American Heart Association. Cardiovascular disease is the
cause of death for about 433,000 women annually, compared with breast cancer,
ease, Allhusen said.
which claims the lives of 41,000 women. Lung cancer kills 69,000 women.
But for those women
who do feel that some-
thing may be wrong with
55
their bodies, it’s important
44
SECOND ATTACK
to seek out help regardless
of what the symptoms are, The American Heart
since they may be caused Association says 22
by a heart problem. Until percent of women ages
that point, it’s best to 40-69 who survived a
That’s the age when first heart attack will have
know your body, and stay
women become at risk for another heart attack or
informed, Allhusen said. heart disease, according to will suffer from fatal That’s the percent of
“For females, it’s just be- the National Heart Lung coronary heart disease women who die within the
ing aware and researching and Blood institute. That’s within five years. Plus, as first year of having their
that heart disease in because after menopause, women get older, their first heart attack,
women is different than women’s estrogen levels risk of heart disease and compared with 27 percent
drop, which puts them at stroke rises, according to of men, says the American
men, and being aware
risk. Plus, the older you get, the AHA. Heart Association. And
that prevention is far the more trouble your heart one in eight women older
more effective than any will have. than 45 has had at least
treatment we can do,” All- one heart attack.
husen said.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
9
D
Milk
is key Milk does a body good, and one reason is because it’s been fortified with
vitamin D. One cup of milk a day provides you with just over 100 IUs.
Fatty fish
Fishes like salmon, mackerel, sardines and tuna are packed with
vitamin D. Tuna has 200 IUs per 3-ounce serving, while salmon, at the
What to know about new high end of the spectrum, has nearly 450 IUs per 3-ounce serving.
S
Many people are confused about the difference between Ingredients:
morning with a natural food and organic food. 12-16 ounces fresh organic
doughnut and coffee Natural means what it says: Potato chips can be natural spinach
with two sugars, down a because they’re made from ingredients that come from 2 tablespoons olive oil
nature — potatoes, oil and salt. The potatoes, however, 1/4 cup coarsely chopped
fast-food burger and fries
can be full of toxins and pesticides, said Cyndi Weis, black Greek olives (or
for lunch, and end the day owner of breathe yoga and a registered dietitian. kalamata olives)
with a pizza and a few Organic refers to a style of farming where pesticides and 2-3 organic eggs
brews. chemicals are not used. Organic certification requires 1 ounce organic feta cheese,
Your bulging waist and strict adherence to federal guidelines. crumbled
skyrocketing health care Freshly ground pepper
costs have you thinking, mouthful. call. Many local farmers
“It’s time to start eating Directions:
“What we’re ingesting who provide food and pro- Clean spinach, remove
healthy — this time I
mean it.”
Making a drastic
are not the things our
grandparents would rec-
ognize as food,” Weis said.
duce are happy to explain
how their product ends up
on your dinner plate.
1 stems and coarsely chop
the leaves. Heat the olive
oil in a very large skillet, add
lifestyle change, especially You don’t need to focus “Understand what goes chopped spinach, and cook
when there are so many on fat content or calories, into making food,” Sozio
over medium heat, stirring
food options out there, often, until wilted. Raise heat
or worry about the cost of said. to high and cook until nearly
can be difficult. Organic or organic produce, for ex- You should start your all the liquid as evaporated.
natural? Wheat germ or ample. You’ll save money Turn off heat and stir in black
day with a good breakfast,
no wheat at all? With so by cutting packaged foods olives. Keep warm.
many conflicting health so embark on your jour-
from your diet. ney to a new lifestyle by
reports out there, it seems Beat eggs in a bowl. Heat
as if no one can definitive-
ly say if even a cup of cof-
fee is good for you or not
Keep it simple.
eating healthier in the
morning. If you eat eggs,
switch to organic eggs, the
2 olive oil over high heat in
the skillet. Pour in eggs;
they will immediately begin to
When you shop, stick to same goes for milk. The set on the bottom. With a
so good for you — leaving the perimeter of the store spatula, pull egg from outer
most of us screaming for organic options contain edges of pan toward the
— where the organic pro- fewer chemicals, pesti-
help! duce and dairy products center; the uncooked egg will
Keep it simple, say cides and hormones, Sozio spread and cook. Keep doing
are usually located — and said. Locally, Pittsford this until most of the egg is
Jeanne Sozio, who has ignore the interior, where
worked at Lori’s Natural Dairy and Byrne Dairy set, then spread any
the packaged stuff is remaining uncooked egg
Foods Center in Henrietta both offer organic milk. across surface of omelet.
found, Weis said.
for 20 years, and Cyndi Shop for color. The Try organic vegetables Reduce heat to low.
Weis, owner of breathe greens, reds, oranges and and juice to help eliminate
yoga in Pittsford and reg- pesticides from your diet. Distribute some of the
istered dietitian for 22
years.
“Food is a one-word an-
yellows of fruits and veg-
gies are much healthier
than the whites of
Eat local cheeses and yo-
gurts — there are dozens
3 crumbled feta, spinach
filling and pepper over
the eggs. Holding a plate close
processed sugar and flour, of cheese houses along the to the pan with one hand and
swer,” Weis said. “It’s a po- Weis said. Finger Lakes that sell lo- shaking the pan slightly with
tato. It’s milk.” Education may be the cally. Eat quality grains, your other hand, slip omelet
Those are the kinds of single most important in- which can be purchased at onto a plate, rolling it into
foods your grandparents either a cigar shape or folding
gredient in eating healthi- Lori’s in bulk to save on it over into a half-moon. Serve
ate, and they’re what you er. So do your research, al- cost. immediately or keep warm in
should be eating, too. A though it may be a burden “I notice a gigantic dif- a 200-degree oven while you
quick glance of the label at first, because there is so ference in taste,” Sozio prepare additional omelets.
on a box will tell you that much new information said. “The more whole
the ingredients in what that can help, Sozio said. grains and fresh fruit in — Jeanne Sozio, of Lori’s
many folks eat today is a Or simply make a phone your diet, the better.” Natural Foods Center
12 HEALTH MAGAZINE Messenger Post Media January 20, 2011
Ready to run
Here’s how you can complete a 5K
BY DAN RAFTER Chicago who works with athletes
GateHouse News Service ranging from advanced to those
who’ve never bought a pair of fit-
1 Eat right: Your body won’t respond well if you don’t fuel it with the right food. As Shah says, this means no
McDonald’s, Burger King or Wendy’s when you’re starting a new running routine. Shah recommends that
you eat healthy meals before and after you exercise to keep your body functioning at its peak.
2 Take it slow: Michelle Lictman of Bodyfit exercise studio in Scarsdale, N.Y., recommends that new runners
take their training slow. New runners who try to increase their speed or miles too much too soon risk injuring
themselves. Lictman’s advice? You should never increase your intensity or miles run by more than 10
percent a week. The goal is to gradually increase your stamina.
3 Mix it up: When you’re running, try going up hills and then walking down them to recover your energy. Mix
up bursts of speed with slower jogs. Lictman recommends, too, that you mix up the intensity of your
workouts: Make sure to include easy days. Not every workout has to leave your physically drained.
4 Don’t focus only on running: The most successful runners rely on a diverse exercise routine. Shah
recommends that runners set aside a day for strength training and another for cardio exercises that include
aerobics, swimming or biking. They should then run for three to four days while scheduling a day or two for rest.
5 Rest is important: That last point is important. Lictman and Shah recommend that athletes set aside
days for complete rest. There’s a good reason for this: Your muscles need rest to properly recover from
your workouts. If you skip the rest days, you’re more likely to suffer a training injury.
6 Stretch it out: Lictman says that runners should always take time to stretch before they head out for a
sprint or jog. Stretching prepares the muscles for exercise. It also cuts down the chances that you’ll injure
yourself while working out or running.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
13
HEALTH CARE REFERENCE GUIDE
AUDIOLOGIST Clifton Springs, NY 14432 Shortsville Family Practice
Pittsford Hearing 315-462-9561 15 Canandaigua Street
56 North Main St. www.cshosp.com Shortsville, NY 14548
Pittsford, NY 585-289-3560
888-378-3550 DISABILITY PROVIDERS Victor Family Practice
www.pittsfordhearing.com CP Rochester 53 W. Main Street
3399 Winton Road South Victor, NY 14564
CANCER CARE Rochester, NY 14623 585-924-0690
Finger Lakes Hematology cprochester.org
& Oncology 585-334-6000 FITNESS
6 Ambulance Drive Golden Tans
Clifton Springs, NY 14432 FAMILY MEDICINE goldentans.com
315-462-1472 Thompson Health Family Practices 585-467-5450
www.flhocancercare.com Canandaigua Family Practice Locations in:
3170 West Street Greece, Webster
CHIROPRACTOR Suite 222 Henrietta, Irondequoit
Webster Chiropractic Care Canandaigua, NY 11424 Rochester (Park Ave)
Dr. Alaina M. Keem, DC 585-396-6990
Dr. Matthew P. Keem, DC Honeoye Family Practice GENERAL DENTISTRY
60 Barrett Drive 3 Honeoye Commons Dr. Mark DiMartino, DDS
Webster, NY 14580 Honeoye, NY 14471 126 East Main Street
585-872-9211 585-229-2215 Victor, NY 14564
www.WebsterChiropracticCare.com Lima Family Practice (585) 924-2160
7325 Community Drive dimartinodental.com
DIABETES SERVICES Lima, NY 14485
Clifton Springs Hospital & Clinic 585-624-1960
2 Coulter Road continued on next page ®
Brighton
585.232.4205
Westfall Surgery Center
1065 Senator Keating Blvd.
Suite 210
Monica Parrinello
Independent Consultant ~ 585-738-3439
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