GREATER ROCHESTER

HEALTH
Magazine WINTER 2011

FITNESS INSTRUCTOR
MAUREEN BURDICK
LEADS A SPINNING CLASS
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FOR JANUARY 20, 2011 PHOTO BY KEVIN FULLER
MESSENGER POST
2 HEALTH MAGAZINE Messenger Post Media January 20, 2011
January 20, 2011
D
is key
What to know about new
guidelines and healthy foods
here’s been a lot of talk lately
T about vitamin D, and with good
reason: Studies show it not only
promotes bone health but can lower
the risk for cancer, diabetes, high blood
pressure and heart and kidney diseases.
Recently the national Institute of
Medicine set the first formal guidelines
for vitamin D intake. It recommends
that children and adults younger than 71
consume 600 international units of vita-
min D each day, while people 71 and old-
er should consume up to 800 IUs per day.
Wondering how to get it in your diet?
Here are five recommendations.
— Gatehouse News Service
HEALTH MAGAZINE Messenger Post Media
3
Milk
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
high end of the spectrum, has nearly 450 IUs per 3-ounce serving.
Cereal
Many cereals come fortified with vitamin D, but read the labels to
determine which are best. For example, one
cup of Total has 34 IUs, 1/2 cup of Raisin
Bran has 68 IUs and one packet of Quaker
Oatmeal for women has more than 150 IUs.
Eggs
One egg has 41 IUs of vitamin D. However,
the vitamin D is found in the yolk, so
consuming only egg whites won’t give you
the benefit. Some studies suggest free-range
eggs have much more vitamin D.
Orange juice
OJ that’s fortified provides almost as much
vitamin D as a glass of milk, with 100 IUs per
1-cup serving.
4 HEALTH MAGAZINE Messenger Post Media January 20, 2011

ENGLISH ROAD
PEDIATRICS &
ADOLESCENT MEDICINE

• Tresa Almy-Albert, M.D. • Amanda Knapp, M.D.

• Melissa Beisheim, M.D. • Olutoyin Malomo, M.D.
• Caren Gellin, M.D. • Laurie Shin, M.D.
• Jessica Kleinberg, M.D. • Danielle Thomas-Taylor, M.D.
• Benny Vitullo, M.D.

1800 English Road, Rochester, NY 14616

Phone: (585) 225-2525 • Fax: (525) 225-2626
Mon.-Fri.: 8 am - 8 pm • Sat. & Sun.: 8:30 am -12 noon
Please call for appointment
 January 20, 2011
Fitness fads for 2011:
New ways to work out
s folks embark on
A journeys toward
overall fitness in
2011, they’re looking for
ways to make fitness a
consistent part of their
lives.
“I think people want
simplicity,” said Ameri-
can College of Sports
Medicine certified per-
sonal trainer Jenifer Do-
natelli Ihm. “They want
to be able to partici-
pate in activities that
are fun, where they can
let loose.”
Donatelli Ihm be-
lieves recreational fit-
ness should be a stress-
releaser, and sees clients
gravitating toward activ-
Greece Obstetrics and Gynecology
Darushe Anissi, MD Katherine Lammers, MD
4D Ultrasound • Osteoporosis Testing • Acupuncture
Tammy Lesniak, PA
HEALTH MAGAZINE Messenger Post Media
5
ities they enjoy and that equipment has built-in
provide a sense of com-
munity.
Manufacturers are
spots for memory cards
to play slide shows or
movies, and built-in
upping the ante to get speakers for quality mu-
people involved in recre- sic playback, Jamie
ational fitness, particu- Gruttadauria of
larly by weaving tech- Rochester Fitness
nology into user's work- Equipment said.
out routine. “Exercise entertain-
Getting people moti- ment is good because it
vated — and keeping finds ways to keep peo-
them motivated — is a ple on the exercise equip-
tough challenge, but ment; it’s a huge motivat-
building in iPad or iPod ing factor,” he said.
docks on stationary More fitness trends
bikes and flat screen already emerging for
TVs on ellipticals and the new year:
treadmills has helped — Additional report-
keep people on ma- ing by Amanda Seef
chines longer. Much of
the technologically-apt Continued on page 4
Caring
for you
for life.
Michael Mirwald, MD Thomas Sweeney, MD
Gynecology • Family Planning • Maternity
Infertility • Menopause
Sexual Dysfunction • Urinary Incontinence
On-Site
120 ERIE CANAL DRIVE • SUITE 200
Carrie Mattoon, PA
225-6680 www.GreeceOBGYN.com
6 HEALTH MAGAZINE Messenger Post Media
FITNESS TRENDS » FOUR NEW WORKOUTS
1
Pedometers
A 2007 study in the Journal
of the American Medical
Association showed an
overall increase of 27
percent in activity with
pedometer use. Health
professionals from doctors
to physical therapists are
urging patients to clip on
the inexpensive gadgets
and strive to walk 10,000
steps a day or more. With
simplicity a key factor in
fitness regime longevity,
wearers are more likely to
meet daily goals easily
accomplished with a glance
and a few extra steps.
Barefoot
2 3
workouts
Born from the idea that our
ancestors walked the Earth
for millions of years without
footwear and that shoes
may actually be hindering
form, balance, natural gait
and contributing to muscle
atrophy, barefoot training is
making a big splash.
Barefoot shoes, such as
Vibram Fivefingers, offer
minimal support, thereby
increasing the workload on
muscles during a workout.
Pelvic fitness
Once a taboo subject,
pelvic fitness is all the rage
in gyms across the country.
“People are finally realizing
that the pelvic floor is a
piece of the puzzle for
overall joint stability,” says
Donatelli Ihm, who is also
the director of educational
outreach for the Women’s
Health Foundation, a
national resource on pelvic
wellness issues. Core plus
floor-style exercises, which
include kegels done the
right way, are being
incorporated into group
classes and should be
considered an important
part of any strengthening
program.
TIME FOR YOUR
FIRST EXAM?
TAMMY LESNIAK, P.A.
specializes in the
care of young women
Appointments now
available for high school
and college students.
GREECE OBSTETRICS & GYNECOLOGY, LLP
120 Erie Canal Drive, Suite 200, Rochester
(585) 225-6680 • www.greeceobgyn.com
January 20, 2011
MAT
4
Making its way to fitness
centers across the country,
MAT, or Muscle Activation
Technique, is bridging the
gap between rehabilitation
and training. The program
identifies weak muscles that
have improper neurological
connections and repairs
those connections through
exercise. Other ways to
bridge exercise and
rehabilitation is friendlier
equipment for those
growing older. Many are
looking to work out with a
lower impact on the body,
said Gruttadauria.Ellipticals
are ideal for baby boomers
because of their total body
workout and low impact on
joints.
Tammy Lesniak, P.A.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
7
Churchville-Chili
Family Medicine
4201 Buffalo Road • North Chili 14514
585-594-5995
www.churchvillechilifamilymedicine.com

Committed to Excellence in Health Care

For the Whole Person,
For the Whole Family

Expert audiology &

hearing aid services
For All Your Hearing Needs Greece
Services All Makes & Models of Aids 585.227.9920
121 Erie Canal Drive,
Suite E

Brighton
585.232.4205
Westfall Surgery Center
1065 Senator Keating Blvd.
Suite 210
 HEALTH MAGAZINE Messenger Post Media
8 January 20, 2011
Women
BY MELISSA DANIELS
mdaniels@messengerpostmedia.com
&
hough men are traditionally
T at a higher risk for heart at-
tacks than women, females
are in no way excluded from the
problems and complications associ-
ated with cardiovascular diseases.
And with February dubbed Ameri-
can Heart Month, it’s the perfect op-
portunity for women to evaluate
their health and start thinking about
preventative steps.
Dr. Bryan Henry, an assistant pro-
fessor of medicine at the University
of Rochester and member of Finger
Lakes Cardiology Associates, said
that cardiovascular disease is histor-
ically under-appreciated in women.
But the disease is still the leading
cause of death in women, he said,
and can be even more of a problem.
“Men tend to die earlier from car-
diovascular disease, but by your
mid-80s, the number of women who
have car-
ILLUSTRATION BY
GATEHOUSE NEWS
SERVICE
AND STOCK.XCHNG
heart attacks
Henry said.
February is American Heart Month.
Learn about the country's No. 1 killer.
diovascular disease exceeds men,”
About one in three women have
some sort of cardiovascular disease,
according to the American Heart
Association. And each year, cardio-
vascular disease claims the lives of
about 433,000 American women —
compared to 41,000 and 69,000
who die from breast or lung cancer.
Some statistics suggest that heart
problems can be more fatal for
women than men, too. After having
a heart attack, 44 percent of women
die in within the next year, com-
pared with 27 percent of men, ac-
cording to the American Heart As-
sociation. And for women over 55,
the risk becomes even greater. Once
menopause hits, estrogen levels
drop significantly, increasing the
risk for heart disease.
Part of the reason cardiovascular
disease may go undetected in
women, Henry said, is because the
symptoms of heart problems in
women are different than those asso-
ciated with men that are more com-
monly known. That pressure on
the heart that alerts a man of
a heart attack may be more
along the lines of a back or
lower chest pain in a
woman, Henry said. Un-
usual shortness of breath,
too, can be a sign.
Preventing heart dis-
ease can be the same
simple steps for men
and women, Henry said,
by following a healthy
lifestyle plan.
“All of the healthy
lifestyle recommenda-
tions that any heart socie-
ty will promote applies to
women and men,” Henry
said. “One of the biggest mes-
sages to get out there,
however, is a true
awareness of the dis-
ease.”
That awareness has
been contributing to
more and more women
Allhusen
seeking out help for
their heart problems.
Mary Allhusen, the su-
pervisor of the Cardiac
Rehabilitation Depart-
ment at Thompson
Hospital said that of
her patients in 2009, Henry
about 75 percent were
men. But the number of women who
are coming in after having a heart
problem has been steadily increas-
ing over the years, Allhusen said.
“The word on women and heart
disease is getting out there more ag-
gressively, especially in the past five
years,” Allhusen said. “We anticipate
we will be getting more.”
While the rehabilitation for any
individual with a heart problem is a
specific type of treatment based on
the patient’s particular condition,
Allhusen said that all people, men
and women, can help prevent the
onset of heart problems by keeping
a close eye on their blood pressure,
cholesterol and blood sugar num-
bers, as any changes can signal a
concern.
Eating a heart-healthy diet that’s
low in fat, reading nutrition labels,
avoiding smoking and consistent ex-
ercise five days a week are all part of
living a healthy lifestyle that can help
prevent heart disease, Allhusen said.
“For females, it’s just being aware
and researching that heart disease
in women is different than men, and
being aware that prevention is far
more effective than any treatment
we can do,” Allhusen said.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
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10 HEALTH MAGAZINE Messenger Post Media January 20, 2011
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
11
HEART HEALTH FACTS » BY THE NUMBERS

3
ONE IN THREE Look at the woman to your left and to your right. One of you probably has some
form of cardiovascular disease, because it occurs in more than one in three women, according to
The American Heart Association.
Cardiovascular disease is the cause of death for about 433,000 women annually, compared with
breast cancer, which claims the lives of 41,000 women. Lung cancer kills 69,000 women.

55
BLOOD PRESSURE

That’s the age when
women become at risk for
heart disease, according to
the National Heart Lung
and Blood institute. That’s
because after menopause,
women’s estrogen levels
drop, which puts them at
risk. Plus, the older you get,
the more trouble your heart
will have.
SECOND ATTACK
The American Heart
Association says 22
percent of women ages
40-69 who survived a
first heart attack will have
another heart attack or
will suffer from fatal
coronary heart disease
within five years. Plus, as
women get older, their
risk of heart disease and
stroke rises, according to
the AHA.
44
High blood pressure can
lead to serious heart
problems in women,
according to the Centers
for Disease Control and
Prevention. Among
women 20 and older, 31
That’s the percent of percent of white women
women who die within the have high blood pressure,
first year of having their 32 percent of Mexicans
first heart attack, have it and 45 percent of
compared with 27 percent blacks have it.
of men, says the American
Heart Association. And
one in eight women older
than 45 has had at least
one heart attack.

MEN AT RISK
r. G i s Ba c k ! * erving
Proudly S ients
Men have a greater risk of heart attack than women, and
they have heart attacks earlier in life than women, The D R o ch es te
for 25+ Y
r Pat
ears !
American Heart Association said. But, 55,000 more women
than men have strokes, and about 60 percent of stroke
deaths occur in women.
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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-

P erhaps you’ve always want-

ed to run in a marathon, but
you can’t jog across the block
without gasping for air.
There is hope. You can turn
yourself into a runner. All it re-
quires is some dedication and a
willingness to begin with small
steps.
Just ask Kimberly Shah, a
triathlon and marathon coach in
ness shoes.
“Going from couch potato to
race runner can be a frustrating
journey if you set your goals too
large,” Shah said. “If you are new to
exercise, try walking a mile at a
brisk pace or try intervals: two min-
utes running to one minute walk-
ing. That can get your body and
heart adjusted to your new chal-
lenge.”

Transform yourself into an avid runner

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
The color of good health
BY MIKE MURPHY
mmurphy@messengerpostmedia.com
ay you start your
S
morning with a
doughnut and coffee
with two sugars, down a
fast-food burger and fries
for lunch, and end the day
with a pizza and a few
brews.
Your bulging waist and
skyrocketing health care
costs have you thinking,
“It’s time to start eating
healthy — this time I
mean it.”
Making a drastic
lifestyle change, especially
when there are so many
food options out there,
can be difficult. Organic or
natural? Wheat germ or
no wheat at all? With so
many conflicting health
reports out there, it seems
as if no one can definitive-
ly say if even a cup of cof-
fee is good for you or not
so good for you — leaving
most of us screaming for
help!
Keep it simple, say
Jeanne Sozio, who has
worked at Lori’s Natural
Foods Center in Henrietta
for 20 years, and Cyndi
Weis, owner of breathe
yoga in Pittsford and reg-
istered dietitian for 22
years.
“Food is a one-word an-
swer,” Weis said. “It’s a po-
tato. It’s milk.”
Those are the kinds of
foods your grandparents
ate, and they’re what you
should be eating, too. A
quick glance of the label
on a box will tell you that
the ingredients in what
many folks eat today is a
HEALTH MAGAZINE Messenger Post Media
13
Breakfast Omelet
Natural vs. organic Servings 1
Many people are confused about the difference between Ingredients:
natural food and organic food. 12-16 ounces fresh organic
Natural means what it says: Potato chips can be natural spinach
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
can be full of toxins and pesticides, said Cyndi Weis, black Greek olives (or
owner of breathe yoga and a registered dietitian. kalamata olives)
Organic refers to a style of farming where pesticides and 2-3 organic eggs
chemicals are not used. Organic certification requires 1 ounce organic feta cheese,
strict adherence to federal guidelines. crumbled
Freshly ground pepper
mouthful. call. Many local farmers
Directions:
“What we’re ingesting who provide food and pro- Clean spinach, remove
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
You don’t need to focus “Understand what goes chopped spinach, and cook
on fat content or calories, into making food,” Sozio
over medium heat, stirring
often, until wilted. Raise heat
or worry about the cost of said. to high and cook until nearly
organic produce, for ex- You should start your all the liquid as evaporated.
ample. You’ll save money day with a good breakfast, Turn off heat and stir in black
by cutting packaged foods so embark on your jour- olives. Keep warm.
from your diet. ney to a new lifestyle by
Beat eggs in a bowl. Heat
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
the perimeter of the store organic options contain spatula, pull egg from outer
— where the organic pro- fewer chemicals, pesti- edges of pan toward the
duce and dairy products cides and hormones, Sozio center; the uncooked egg will
spread and cook. Keep doing
are usually located — and said. Locally, Pittsford this until most of the egg is
ignore the interior, where Dairy and Byrne Dairy
set, then spread any
the packaged stuff is both offer organic milk. remaining uncooked egg
found, Weis said. Try organic vegetables across surface of omelet.
Shop for color. The and juice to help eliminate Reduce heat to low.
greens, reds, oranges and pesticides from your diet.
Distribute some of the
yellows of fruits and veg-
gies are much healthier
than the whites of
Eat local cheeses and yo-
gurts — there are dozens
of cheese houses along the
3 crumbled feta, spinach
filling and pepper over
the eggs. Holding a plate close
processed sugar and flour, Finger Lakes that sell lo- to the pan with one hand and
Weis said. cally. Eat quality grains, shaking the pan slightly with
Education may be the which can be purchased at your other hand, slip omelet
single most important in- Lori’s in bulk to save on
onto a plate, rolling it into
either a cigar shape or folding
gredient in eating healthi- cost. it over into a half-moon. Serve
er. So do your research, al- “I notice a gigantic dif- immediately or keep warm in
though it may be a burden ference in taste,” Sozio a 200-degree oven while you
at first, because there is so said. “The more whole prepare additional omelets.
much new information grains and fresh fruit in
that can help, Sozio said. your diet, the better.” — Jeanne Sozio, of Lori’s
Or simply make a phone When breakfast be- Natural Foods Center
14 HEALTH MAGAZINE Messenger Post Media January 20, 2011

HEALTH CARE REFERENCE GUIDE

COSMETIC DENTISTRY Webster/Penfield
1682 Empire Boulevard
Dr B. Dass, D.D.S. Webster, NY 14580
653 Howard Road (585) 671-6790
Rochester,N.Y. 14624
585.247.0975 PEDIATRICS
Mark I. Groskin, D.D.S. & Associates English Road Pediatrics & Adult Medicine
1109 English Road 1800 English Road
Rochester, NY 14616 Rochester, NY 14616
585 225-7070 585 225-2525

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900 Elmgrove Road
Churchville - Chili Family Medicine Rochester N.Y. 14624
4201 Buffalo Road 585.426.4100
North Chili N.Y. 14514 Fax 585.426.3701
585.594.5995 www.genesispediatrics.com
www.churchvillechilifamilymedicine.com
Portland Pediatric Group
English Road Pediatrics & Adult Medicine PPGKids.com
1800 English Road Irondequoit Office:
Rochester, NY 14616 1700 Hudson Avenue
585 225-2525 Rochester NY 14617
585-342-5665
FAMILY/GENERAL DENTISTRY Webster Office:
Dr B. Dass, D.D.S. 60 Barrett Drive
653 Howard Road Webster NY 14580
Rochester,N.Y. 14624 585-872-3390
585.247.0975
Westside Pediatric Group,LLP
Mark I. Groskin, D.D.S. & Associates 497 Beahan Road
1109 English Road Rochester N.Y. 14624
Rochester, NY 14616 585.247.7596
585 225-7070 www.westside-pediatrics.com

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585-467-5450 Mendon, NY 14506
Locations in: Greece, Webster, 585-624-5555
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Visiting Nurse Service of Rochester
OB/GYN & Monroe County, Inc.
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120 Erie Canal Drive Webster, NY 14580
Suite 200 585-787-8346
Rochester, NY 14626 www.vnsnet.com
585 225-6680
URGENT CARE
West Ridge Obstetrics & Gynecology, LLP Flower City Fast Care
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(585) 225-1580
www.flowercityfastcare.com
January 20, 2011
Spring break safety
Talk to kids early about the dangers of a wild time away | Gatehouse News Service
he term “spring
T break” conjures up
images of rowdy,
scantily clad kids
indulging in drinking and
less-than-perfect behavior.
But it is possible to set up
safe travels for today’s youth.
Parents should get involved
in the planning and maintain
a safety-based conversation
throughout the process.
Pro assistance a must
“One of the biggest
recommendations I can give
for spring break is to make
sure you book your trip with a
reputable tour operator,” says
JoAnn Casey, owner and
agent of the Honeymoon and
Vacation Center in Naperville,
Ill., near Chicago. “Every story
you see on the news about
people being stranded either
at the beginning or the end of
their trip is the result of
people who booked a ‘too
good to be true’ price with a
fly-by-night operator.”
Casey, who speaks from 25
years of travel industry
experience, recommends
finding a tour operator
through a seasoned agent
who can recommend
destinations, resorts and
precautions to be taken.
Right state of mind
No matter what your age,
traveling means relaxation,
but Casey urges student
travelers to maintain a high
level of awareness on their
journeys. “What I call ‘the
vacation frame of mind’ often
takes hold, and people don't
want to think about bad
people or circumstances
while they are in ‘paradise,’ ”
Casey says. “When at your
destination, you must remain
as alert as you would walking
down the street anywhere.”
Make good choices
Temptation will be all
around when traveling, so
prepare kids for making good
decisions when it comes to
drinking, sun exposure and
even visiting the ATM. Tales
of daily intoxication during
HEALTH MAGAZINE Messenger Post Media
spring break are nothing
new. The experts at
www.safespringbreak.org
want kids to know that
drunks mean easy targets for
a range of offenses.
When it comes to sun
exposure, ensure good
sunscreen practices will be
followed. Reapply sunscreen
with an SPF of at least 15
often, and for the fairest kids,
make sure they’re well
equipped with hats and
glasses. Above all, remind
spring breakers that the sun
does not mix well with
alcohol. While outside in hot
weather, hydrate with water.
Travelers will surely need
cash during the trip. Urge kids
to visit ATMs during daylight
hours and in a group and to
scan areas for people who give
them a funny feeling.
Power in numbers
Kids should go out with a
group of friends and come
home with that same group.
Remind them to look for
unsavory characters,
15
intoxication in friends or the
signs of predatory drugs.
Extreme drowsiness, slurred
speech or confusion should
be cause for concern, so
make sure everyone knows
the indicators. If one person
needs to go home, the whole
group should leave.
Consider alternatives
Students looking for an
enriching spring break might
consider an alternative
experience like those
organized by Break Away.
Knowing that college
students benefit from
community-based service
projects, Break Away gives
students opportunities to
learn about the problems
faced by members of
communities with whom
they otherwise may have had
little or no direct contact.
According to the
organization’s website,
“Break Away seeks to use
alternative breaks as a
springboard into lifelong
active citizenship.”