Health Magazine – West Monroe County

8/7/2019 Health Magazine West Monroe County

1/16

HEALTH

MagazineWINTER 2011

FITNESS INSTRUCTOR

MAUREEN BURDICK

LEADS A SPINNING CLASS

ATTHE EASTSIDE YMCA IN

PENFIELD.

PHOTO BY KEVIN FULLER

MESSENGER POST

GREATER ROCHESTER

ADVERTISING SUPPLEMENT TO THE GATES-CHILI POST,GREECE POST, HENRIETTA POST AND IRONDEQUOIT POST

FOR JANUARY 20, 2011


2/16

HEALTH MAGAZINE Messenger Post Media January 20, 20112


3/16

HEALTH MAGAZINE Messenger Post Media 3January 20, 2011

is key

DWhat to know about newguidelines and healthy foodsT

heres been a lot of talk latelyabout vitamin D, and with goodreason: Studies show it not only

promotes bone health but can lowerthe risk for cancer, diabetes, high bloodpressure and heart and kidney diseases.

Recently the national Institute of

Medicine set the first formal guidelinesfor vitamin D intake. It recommendsthat children and adults younger than 71consume 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

MilkMilk does a body good, and one reason is because its been fortified withvitamin D. One cup of milk a day provides you with just over 100 IUs.

Fatty fishFishes like salmon,mackerel, sardines and tuna are packed withvitamin D. Tuna has 200 IUs per 3-ounce serving, while salmon, at thehigh end of the spectrum, has nearly 450 IUs per 3-ounce serving.

EggsOne egg has 41 IUs of vitamin D. However,the vitamin D is found in the yolk, so

consuming only egg whites wont give youthe benefit. Some studies suggest free-rangeeggs have much more vitamin D.

CerealMany cereals come fortified with vitamin D, but read the labels to

determine which are best. For example, onecup of Total has 34 IUs, 1/2 cup of RaisinBran has 68 IUs and one packet of QuakerOatmeal for women has more than 150 IUs.

Orange juiceOJ thats fortified provides almost as muchvitamin D as a glass of milk, with 100 IUs per

1-cup serving.


4/16

1800 English Road, Rochester, NY 14616Phone: (585) 225-2525 Fax: (525) 225-2626

Mon.-Fri.: 8 am - 8 pm Sat. & Sun.: 8:30 am -12 noon

Please call for appointment

ENGLISH ROAD

PEDIATRICS &

ADOLESCENTMEDICINE

Tresa Almy-Albert, M.D. Melissa Beisheim, M.D. Caren Gellin, M.D. Jessica Kleinberg, M.D.

Amanda Knapp, M.D. Olutoyin Malomo, M.D. Laurie Shin, M.D. Danielle Thomas-Taylor, M.D.

Benny Vitullo, M.D.

HEALTH MAGAZINE Messenger Post Media4 January 20, 2011


5/16


6/16


Tammy Lesniak, P.A.

Appointments now

available for high school

and college students.

TAMMY LESNIAK, P.A.

specializes in the

care of young women

TIME FOR YOURFIRST EXAM?

GREECE OBSTETRICS & GYNECOLOGY, LLP120 Erie Canal Drive, Suite 200, Rochester(585) 225-6680 www.greeceobgyn.com

PedometersA 2007 study in the Journalof the American MedicalAssociation showed anoverall increase of 27percent in activity withpedometer use. Healthprofessionals from doctorsto physical therapists areurging patients to clip onthe inexpensive gadgetsand strive to walk 10,000

steps a day or more. Withsimplicity a key factor infitness regime longevity,wearers are more likely tomeet daily goals easilyaccomplished with a glanceand a few extra steps.

BarefootworkoutsBorn from the idea that ourancestors walked the Earthfor millions of years withoutfootwear and that shoesmay actually be hinderingform, balance, natural gaitand contributing to muscleatrophy, barefoot training ismaking a big splash.Barefoot shoes, such as

Vibram Fivefingers, offerminimal support, therebyincreasing the workload onmuscles during a workout.

Pelvic fitnessOnce a taboo subject,pelvic fitness is all the ragein gyms across the country.People are finally realizingthat the pelvic floor is apiece of the puzzle foroverall joint stability, saysDonatelli Ihm, who is alsothe director of educationaloutreach for the WomensHealth Foundation, a

national resource on pelvicwellness issues. Core plusfloor-style exercises, whichinclude kegels done theright way, are beingincorporated into groupclasses and should beconsidered an importantpart of any strengtheningprogram.

MATMaking its way to fitnesscenters across the country,MAT, or Muscle ActivationTechnique, is bridging thegap between rehabilitationand training.The programidentifies weak muscles thathave improper neurologicalconnections and repairsthose connections throughexercise. Other ways to

bridge exercise andrehabilitation is friendlierequipment for thosegrowing older. Many arelooking to work out with alower impact on the body,said Gruttadauria.Ellipticalsare ideal for baby boomersbecause of their total bodyworkout and low impact onjoints.

1 2 3 4

FITNESS TRENDS FOUR NEW WORKOUTS


7/16

HEALTH MAGAZINE Messenger Post Media 7January 20, 2011

For All Your Hearing NeedsServices All Makes & Models of Aids

585.232.4205

Brighton

Westfall Surgery Center1065 Senator Keating Blvd.

Suite 210

585.227.9920

Greece

121 Erie Canal Drive,Suite E

Expert audiology &hearing aid services

Churchville-ChiliFamily Medicine

4201 Bualo Road North Chili 14514

585-594-5995www.churchvillechilifamilymedicine.com

Commied to Excellence in Health CareFor the Whole Person,For the Whole Family


8/16


8

Women heart attacks

&February is American Heart Month.Learn about the country's No. 1 killer.

BY MELISSA [email protected]

Though men are traditionallyat a higher risk for heart at-tacks than women, females

are in no way excluded from theproblems and complications associ-ated with cardiovascular diseases.

And with February dubbed Ameri-can Heart Month, its the perfect op-portunity for women to evaluatetheir health and start thinking aboutpreventative steps.

Dr. Bryan Henry, an assistant pro-fessor of medicine at the Universityof Rochester and member of FingerLakes Cardiology Associates, saidthat cardiovascular disease is histor-ically under-appreciated in women.But the disease is still the leadingcause 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 yourmid-80s, the number of women whohave car-

diovascular disease exceeds men,Henry said.

About one in three women havesome sort of cardiovascular disease,according to the American Heart

Association. And each year, cardio-vascular disease claims the lives ofabout 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 forwomen than men, too. After havinga heart attack, 44 percent of womendie 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. Oncemenopause hits, estrogen levelsdrop significantly, increasing therisk for heart disease.

Part of the reason cardiovasculardisease may go undetected in

women, Henry said, is because thesymptoms of heart problems in

women are different than those asso-ciated with men that are more com-

monly known. That pressure onthe heart that alerts a man of

a heart attack may be morealong the lines of a back orlower chest pain in awoman, Henry said. Un-usual shortness of breath,too, can be a sign.

Preventing heart dis-ease can be the same

simple steps for menand women, Henry said,

by following a healthylifestyle plan.

All of the healthylifestyle recommenda-

tions that any heart socie-ty will promote applies to

women and men, Henrysaid. One of the biggest mes-

sages to get out there,however, is a trueawareness of the dis-ease.

That awareness hasbeen contributing tomore and more womenseeking out help fortheir heart problems.

Mary Allhusen, the su-pervisor of the CardiacRehabilitation Depart-ment at ThompsonHospital said that ofher patients in 2009,about 75 percent weremen. But the number of women whoare coming in after having a heartproblem has been steadily increas-ing over the years, Allhusen said.

The word on women and heartdisease 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 aspecific type of treatment based onthe patients particular condition,

Allhusen said that all people, menand women, can help prevent theonset of heart problems by keepinga close eye on their blood pressure,cholesterol and blood sugar num-

bers, as any changes can signal aconcern.

Eating a heart-healthy diet thatslow in fat, reading nutrition labels,avoiding smoking and consistent ex-ercise five days a week are all part ofliving a healthy lifestyle that can helpprevent heart disease, Allhusen said.

For females, its just being awareand researching that heart diseasein women is different than men, and

being aware that prevention is farmore effective than any treatment

we can do, Allhusen said.

Allhusen

Henry

ILLUSTRATION BYGATEHOUSE NEWSSERVICEAND STOCK.XCHNG


9/16

HEALTH MAGAZINE Messenger Post MediaJanuary 20, 2011 9


10/16



11/16


Family and Cosmetic DentistryB. Dass, D.D.S.

653 Howard Road 247-0975Near Corner of Buffalo & Howard Road

Teeth Whitening Same Day Denture Repairs New Patients Welcome

Cigna Kodak Xerox Delta

BC/BS Smile Saver Guardian Health Economics Concordia Aetna

Met Life United

HealthCare

Emergencies Seen Promptly

We Participate in

Mark I. Groskin, D.D.S. & Associates

1109 English RoadRochester, NY 14616

(585) 225-7070

New Patients: Call Now For A Free Dental Exam!

Home of Strong Teeth & Healthy Gums

Cosmetic and Preventative Family Dentistry

New Patients & EmergenciesWelcome!

Dr.GisBack!*

Appointments limited

We Now Have Evening Hours

ProudlyServing

RochesterPatien

ts

for 25+Years!

We Can See You Now!

www.DrGGG.com

$99All patients without insurance:teeth cleaning, doctor exam, and 2 bite wing xrays for

We participate with most insurance companies. Preferred Dental Provider: Met Life, Guardian, Delta

Dental, UFCW,NYS Teamsters, CIGNA, GHI, Health Economics, Excellus and DHA.

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.

HEART HEALTH FACTS BY THE NUMBERS

355 44

Thats the age whenwomen become at risk for

heart disease, according tothe National Heart Lungand Blood institute. Thatsbecause after menopause,womens estrogen levelsdrop, which puts them atrisk. Plus, the older you get,the more trouble your heartwill have.

SECOND ATTACK

The American HeartAssociation says 22percent of women ages40-69 who survived afirst heart attack will haveanother heart attack or

will suffer from fatalcoronary heart diseasewithin five years. Plus, aswomen get older, theirrisk of heart disease andstroke rises, according tothe AHA.

BLOOD PRESSURE

High blood pressure canlead to serious heartproblems in women,according to the Centersfor Disease Control andPrevention. Amongwomen 20 and older, 31percent of white womenhave high blood pressure,32 percent of Mexicanshave it and 45 percent ofblacks have it.

Thats the percent ofwomen who die within thefirst year of having theirfirst heart attack,compared with 27 percentof men, says the AmericanHeart Association. Andone in eight women olderthan 45 has had at leastone heart attack.

MEN AT RISKMen have a greater risk of heart attack than women, andthey have heart attacks earlier in life than women, The

American Heart Association said. But, 55,000 more womenthan men have strokes, and about 60 percent of strokedeaths occur in women.

Compiled by Danielle Braff


12/16


Ready to runHeres how you can complete a 5K

BY DAN RAFTERGateHouse News Service

erhaps youve always want-ed to run in a marathon, but

you cant jog across the blockwithout 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 smallsteps.

Just ask Kimberly Shah, atriathlon and marathon coach in

Chicago who works with athletesranging from advanced to those

whove never bought a pair of fit-ness shoes.

Going from couch potato torace runner can be a frustrating

journey if you set your goals toolarge, Shah said. If you are new to

exercise, try walking a mile at abrisk pace or try intervals: two min-utes running to one minute walk-ing. That can get your body andheart adjusted to your new chal-lenge.

P

Transformyourself into an avid runner

Eat right: Your body wont respond well if you dont fuel it with the right food. As Shah says, this means noMcDonalds, Burger King or Wendys when youre starting a new running routine. Shah recommends thatyou eat healthy meals before and after you exercise to keep your body functioning at its peak.

Take it slow: Michelle Lictman of Bodyfit exercise studio in Scarsdale, N.Y., recommends that new runnerstake their training slow. New runners who try to increase their speed or miles too much too soon risk injuringthemselves. Lictmans advice? You should never increase your intensity or miles run by more than 10percent a week. The goal is to gradually increase your stamina.

Mix it up: When youre running, try going up hills and then walking down them to recover your energy. Mixup bursts of speed with slower jogs. Lictman recommends, too, that you mix up the intensity of yourworkouts: Make sure to include easy days. Not every workout has to leave your physically drained.

Dont focus only on running: The most successful runners rely on a diverse exercise routine. Shahrecommends that runners set aside a day for strength training and another for cardio exercises that includeaerobics, swimming or biking. They should then run for three to four days while scheduling a day or two for rest.

Rest is important: That last point is important. Lictman and Shah recommend that athletes set asidedays for complete rest. Theres a good reason for this: Your muscles need rest to properly recover fromyour workouts. If you skip the rest days, youre more likely to suffer a training injury.

Stretch it out: Lictman says that runners should always take time to stretch before they head out for asprint or jog. Stretching prepares the muscles for exercise. It also cuts down the chances that youll injureyourself while working out or running.

123

456


13/16

HEALTH MAGAZINE Messenger Post Media13January 20, 2011

BY MIKE [email protected]

Say you start yourmorning with adoughnut and coffee

with two sugars, down afast-food burger and friesfor lunch, and end the day

with a pizza and a fewbrews.

Your bulging waist andskyrocketing health carecosts have you thinking,Its time to start eatinghealthy this time Imean it.

Making a drasticlifestyle change, especially

when there are so manyfood options out there,can be difficult. Organic ornatural? Wheat germ orno wheat at all? With somany conflicting healthreports out there, it seemsas if no one can definitive-

ly say if even a cup of cof-fee is good for you or notso good for you leavingmost of us screaming forhelp!

Keep it simple, sayJeanne Sozio, who has

worked at Loris NaturalFoods Center in Henriettafor 20 years, and Cyndi

Weis, owner of breatheyoga in Pittsford and reg-istered dietitian for 22

years.Food is a one-word an-

swer, Weis said. Its a po-tato. Its milk.

Those are the kinds offoods your grandparentsate, and theyre what youshould be eating, too. Aquick glance of the labelon a box will tell you thatthe ingredients in whatmany folks eat today is a

mouthful.What were ingesting

are not the things ourgrandparents would rec-ognize as food, Weis said.

You dont need to focuson fat content or calories,or worry about the cost oforganic produce, for ex-ample. Youll save money

by cutting packaged foodsfrom your diet.

Keep it simple.When you shop, stick tothe perimeter of the store where the organic pro-duce and dairy productsare usually located andignore the interior, wherethe packaged stuff isfound, Weis said.

Shop for color. Thegreens, reds, oranges and

yellows of fruits and veg-gies are much healthierthan the whites ofprocessed sugar and flour,

Weis said.Education may be the

single most important in-gredient in eating healthi-er. So do your research, al-though it may be a burdenat first, because there is somuch new informationthat can help, Sozio said.Or simply make a phone

call. Many local farmerswho provide food and pro-duce are happy to explainhow their product ends upon your dinner plate.

Understand what goesinto making food, Soziosaid.

You should start yourday with a good breakfast,so embark on your jour-ney to a new lifestyle byeating healthier in themorning. If you eat eggs,

switch to organic eggs, thesame goes for milk. Theorganic options containfewer chemicals, pesti-cides and hormones, Soziosaid. Locally, PittsfordDairy and Byrne Dairy

both offer organic milk.Try organic vegetables

and juice to help eliminatepesticides from your diet.Eat local cheeses and yo-gurts there are dozensof cheese houses along theFinger Lakes that sell lo-cally. Eat quality grains,

which can be purchased atLoris in bulk to save oncost.

I notice a gigantic dif-ference in taste, Soziosaid. The more wholegrains and fresh fruit in

your diet, the better.When breakfast be-

The color of goodhealth

Natural vs. organicMany people are confused about the difference betweennatural food and organic food.Natural means what it says: Potato chips can be naturalbecause theyre made from ingredients that come fromnature potatoes, oil and salt. The potatoes, however,can be full of toxins and pesticides, said Cyndi Weis,owner of breathe yoga and a registered dietitian.Organic refers to a style of farming where pesticides andchemicals are not used. Organic certification requiresstrict adherence to federal guidelines.

Breakfast OmeletServings 1

Ingredients:12-16 ounces fresh organicspinach2 tablespoons olive oil1/4 cup coarsely choppedblack Greek olives (orkalamata olives)2-3 organic eggs1 ounce organic feta cheese,crumbledFreshly ground pepper

Directions:

1Clean spinach, removestems and coarsely chopthe leaves. Heat the olive

oil in a very large skillet, addchopped spinach, and cookover medium heat, stirringoften, until wilted. Raise heatto high and cook until nearlyall the liquid as evaporated.Turn off heat and stir in blackolives. Keep warm.

2

Beat eggs in a bowl. Heatolive oil over high heat inthe skillet. Pour in eggs;

they will immediately begin toset on the bottom. With aspatula, pull egg from outeredges of pan toward thecenter; the uncooked egg willspread and cook. Keep doingthis until most of the egg isset, then spread anyremaining uncooked eggacross surface of omelet.Reduce heat to low.

3Distribute some of thecrumbled feta, spinachfilling and pepper over

the eggs. Holding a plate closeto the pan with one hand and

shaking the pan slightly withyour other hand, slip omeletonto a plate, rolling it intoeither a cigar shape or foldingit over into a half-moon. Serveimmediately or keep warm ina 200-degree oven while youprepare additional omelets.

Jeanne Sozio, of LorisNatural Foods Center


14/16

COSMETIC DENTISTRY

Dr B. Dass, D.D.S.

653 Howard RoadRochester,N.Y. 14624585.247.0975

Mark I. Groskin, D.D.S. & Associates1109 English RoadRochester, NY 14616585 225-7070

FAMILY MEDICINE

Churchville - Chili Family Medicine4201 Bualo RoadNorth Chili N.Y. 14514585.594.5995

www.churchvillechilifamilymedicine.com

English Road Pediatrics & Adult Medicine1800 English RoadRochester, NY 14616585 225-2525

FAMILY/GENERAL DENTISTRY

Dr B. Dass, D.D.S.653 Howard RoadRochester,N.Y. 14624585.247.0975

Mark I. Groskin, D.D.S. & Associates

1109 English RoadRochester, NY 14616585 225-7070

FITNESS

Golden Tansgoldentans.com585-467-5450Locations in: Greece, Webster,Henrietta, Irondequoit andRochester (Park Ave)

OB/GYN

Greece Obstetrics and Gynecology

120 Erie Canal DriveSuite 200Rochester, NY 14626585 225-6680

West Ridge Obstetrics & Gynecology, LLPGreece3101 West Ridge Rd., Building DRochester, NY 14626(585) 225-1580

Webster/Peneld1682 Empire BoulevardWebster, NY 14580(585) 671-6790

PEDIATRICS

English Road Pediatrics & Adult Medicine1800 English RoadRochester, NY 14616585 225-2525

Genesis Pediatrics ,LLC900 Elmgrove RoadRochester N.Y. 14624585.426.4100Fax 585.426.3701www.genesispediatrics.com

Portland Pediatric GroupPPGKids.comIrondequoit Oce:1700 Hudson AvenueRochester NY 14617585-342-5665Webster Oce:60 Barrett DriveWebster NY 14580585-872-3390

Westside Pediatric Group,LLP497 Beahan Road

Rochester N.Y. 14624585.247.7596www.westside-pediatrics.com

SERVICE ORGANIZATION

Camp Good Days1332 Pittsford-Mendon RoadMendon, NY 14506585-624-5555

SKILLED NURSINGVisiting Nurse Service of Rochester& Monroe County, Inc.2180 Empire Blvd.

Webster, NY 14580585-787-8346www.vnsnet.com

URGENT CARE

Flower City Fast Care585-467-FCFC (3232)1724 Ridge Road East (Ridgeplex Commons)Rochester NY 14622www.owercityfastcare.com

HEALTH CARE REFERENCE GUIDE



15/16


Spring breaksafety

The term springbreak conjures upimages of rowdy,scantily clad kids

indulging in drinking andless-than-perfect behavior.

But it is possible to set upsafe travels for todays youth.Parents should get involvedin the planning and maintaina safety-based conversationthroughout the process.

Pro assistance a mustOne of the biggest

recommendations I can givefor spring break is to makesure you book your trip with areputable tour operator, saysJoAnn Casey, owner andagent of the Honeymoon andVacation Center in Naperville,Ill., near Chicago. Every storyyou see on the news aboutpeople being stranded eitherat the beginning or the end oftheir trip is the result ofpeople who booked a toogood to be true price with afly-by-night operator.

Casey, who speaks from 25

years of travel industry

experience, recommendsfinding a tour operatorthrough a seasoned agentwho can recommenddestinations, resorts andprecautions to be taken.

Right state of mindNo matter what your age,

traveling means relaxation,but Casey urges studenttravelers to maintain a highlevel of awareness on theirjourneys. What I call thevacation frame of mind oftentakes hold, and people don'twant to think about badpeople or circumstanceswhile they are in paradise, Casey says. When at yourdestination, you must remainas alert as you would walkingdown the street anywhere.

Make good choicesTemptation will be all

around when traveling, soprepare kids for making gooddecisions when it comes todrinking, sun exposure andeven visiting the ATM. Tales

of daily intoxication during

spring break are nothingnew. The experts atwww.safespringbreak.orgwant kids to know thatdrunks mean easy targets fora range of offenses.

When it comes to sunexposure, ensure goodsunscreen practices will befollowed. Reapply sunscreenwith an SPF of at least 15often, and for the fairest kids,make sure theyre wellequipped with hats andglasses. Above all, remindspring breakers that the sundoes not mix well withalcohol. While outside in hotweather, hydrate with water.

Travelers will surely needcash during the trip. Urge kidsto visit ATMs during daylighthours and in a group and toscan areas for people who givethem a funny feeling.

Power in numbersKids should go out with a

group of friends and comehome with that same group.Remind them to look for

unsavory characters,

intoxication in friends or thesigns of predatory drugs.Extreme drowsiness, slurredspeech or confusion shouldbe cause for concern, somake sure everyone knowsthe indicators. If one personneeds to go home, the wholegroup should leave.

Consider alternativesStudents looking for an

enriching spring break mightconsider an alternativeexperience like thoseorganized by Break Away.Knowing that collegestudents benefit fromcommunity-based serviceprojects, Break Away givesstudents opportunities tolearn about the problemsfaced by members ofcommunities with whomthey otherwise may have hadlittle or no direct contact.According to theorganizations website,Break Away seeks to usealternative breaks as aspringboard into lifelong

active citizenship.

Talk to kids early about the dangers of a wild time away| Gatehouse News Service


16/16

Documents

Health Magazine – West Monroe County