FITNESS TOGETHER FORUM
Inside This Issue…
Must See Developments at FT-WOODBURY
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Thursday night seminars: We are holding a series of seminars for the next 5 weeks. All proceeds, $20 to attend a seminar, go toward Harvest House.
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10/23 – Weight Loss Program presented by Dr. Fred Feldstein
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10/30 – Self Defense presented by Michael Starr (former sergeant in the Marines)
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11/6 – A Discussion on Dreams and Their Interpretations presented by Rev. Maria D’Andrea Solomon MsD, D.D., D.R.H., DRS
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11/13 – The art of networking presented by Ellen Volpe…president of ABA-NY
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11/20 – Are you Ready for Peak Energy? Presented by Dr. Barry Fabrikant of Fabrikant Chiropractic Health & Wellness
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Fitness Together Blog
The Power of Touch for Pain Relief: Basic Facts
(amtamassage.org) Massage is well known for reducing stress and promoting relaxation. And, a growing body of research also shows that massage therapy is effective for relieving and managing chronic and acute pain, a significant national health problem. According to the National Institute for Health, more than one-third of all Americans will suffer from chronic pain at some point in their lives, and approximately 14 percent of all employees take time off from work due to pain. Increasingly, massage therapists are being incorporated into pain management programs of hospitals and health care organizations. The Joint Commission on Accreditation of Healthcare Organizations has suggested massage therapy as one means to manage pain without use of pharmaceuticals.
According to a recent American Hospital Association survey about their use of CAM (complementary and alternative medicine) therapies, among the 1,007 hospitals responding, nearly 82 percent of the hospitals offering CAM therapies included massage therapy among their health care offerings – with more than 70 percent utilizing massage therapy for pain management and relief. In a recent consumer survey commissioned by AMTA, 91 percent of respondents agreed that massage can be effective in reducing pain, and nearly half of those polled (47 percent) have had a massage specifically for the purpose of relieving pain.
Consider recent clinical research on the efficacy of massage for pain relief:
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Massage therapy is more effective for chronic back pain than other complementary therapies.
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Massage therapy promotes relaxation and alleviates the perception of pain and anxiety in cancer patients.
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Massage therapy reduces post-traumatic headaches better than cold pack treatments.
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A pilot study conducted at Cedars-Sinai Medical Center in Los Angeles found that massage, as part of hospital-based surgery treatment, reduces pain and muscle spasms in patients who have undergone heart bypass surgery.
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Massage stimulates the brain to produce endorphins.
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How does massage relieve pain?
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A simple and direct strategy: working from the external, outer mechanisms of pain to the primary, root cause.
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Focuses on the entire body system and its relationship to soft tissue – not solely on the site of pain.
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Benefits of massage for pain relief
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Helps patients become more aware of their bodies and the sources of pain.
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Better familiarizes patients with the pain they experience.
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Has an impact on the patient by virtue of human touch.
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Improves confidence by encouraging patients to effectively cope with their pain.
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The American Massage Therapy Association, the professional association representing the field of massage therapy, wants to help navigate the process of linking pain specialists with massage therapists. Finding a qualified massage therapist is paramount; only 33 states and the District of Columbia regulate the profession of massage therapy. AMTA helps consumers and other healthcare professionals locate an AMTA member massage therapist via its free Find a Massage Therapist national locater service, www.amtamassage.org or 1-888-THE-AMTA.
Source: www.amtamassage.org
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Studio Tour
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At Fitness Together, our personal trainers work with you in fully equipped private rooms. No crowded gyms here. No waiting for equipment. No distractions.
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YOUR FULL AND HALF MARATHON
SUCCESS PROGRAM |
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HIGH
POTENTIAL
ENDURANCE
TRAINING |
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Half and Full Marathon |
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TrainingAnaerobic Thresholdand VO2
max testing |
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Ongoing support and one-on-one coaching consultations |
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COACH BOB MITTLEMAN
Bob Mittleman has run and completed 7 marathons with a personal best of 3:07 at the Chicago Marathon. He has also competed in many half-marathons. He is the former coach of the Greater Long Island Men and Women’s Racing Teams and is the President of Fitness Together in Woodbury, New York. He has been quoted in the Wall Street Journal, Newsday, Long Island Business News, Southampton press, Woodbury Magazine and interviewed on WLIE radio. |
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With Coach Bob’s help, I was able to shave over 7 minutes off of my time at this year’s Chicago Marathon over last year.
— Mitch Woodbury, NY
Prior to working with Bob, I had little knowledge of what it would take to train for a half marathon. Bob not only designed a program that was easy to follow but he also made it fun.
— Mike Holbrook, NY
With Coach Bob’s help,I have elevated my running to a level I did not think was possible.
— Michelle Nashua, NH |
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Have Your Coffee and Drink it Too
(NewsUSA) – For most people, it’s simply a part of their morning routine. For others, it’s a social commodity, but regardless of its use, coffee is a major staple in the American diet. In fact, approximately 130 million Americans drink an average of two to three cups of coffee a day.
Many health professionals agree it’s not necessarily a bad thing, especially if you go for the decaffeinated variety. Antioxidants, for example, abound in coffee, which can reduce inflammation and prevent chronic diseases. However, what about the pesky short-term effects of coffee such as stomach pain and heartburn?
Coffee drinkers, especially those prone to stomach pain and heartburn, can feel the burn after their daily coffee intake. The cause – coffee’s acid levels. That’s right, most coffees contain acid, which can damage the lining of your stomach and result in unpleasant side effects such as acid reflux. Giving up coffee is out of the question for most people, so antacids have become a popular ally.
More than 60 million Americans experience heartburn at least once a month, and many rely on the neutralizing effects of antacids on a regular basis, however, this can be a concern in the long-term. Antacids affect the balance of acid in your stomach by reducing it. However, natural acids found in your stomach are necessary in the prevention of illness. These acids kill bacteria as they try to enter the body through the digestive track. Long-term use of these products may negatively affect this balance.
So, what should those coffee drinkers who take a side of antacid with their coffee do? Acid-free coffee may be your best solution. Coffee companies such as Tyler’s Coffee provide both caffeinated and decaffeinated blends of acid-free coffee. These acid-free blends are roasted through a computer-based process, which eliminates the acid.
And aside from a settled stomach, acid-free coffee promotes dental health. “The worst thing anyone can do is sip beverages with a high acid level,” said Dr. Richard Ziehmer. “A coffee beverage that is free of acid, sugar or non-dairy creamer could decrease a person's risk of developing cavities.”
Now coffee drinkers can have their coffee and drink it too.
For more information about acid-free coffee, visit www.tylerscoffees.com.
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Food Labels and Healthy Food Choices
But they can be confusing. Here are some quick tips for reading food labels:
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Check serving and calories. All the information on a food label is based on the serving size. Be careful-one serving may be much smaller than you think. If you double the servings you eat, you double the calories and nutrients, including the percent Daily Values (DVs).
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Percent DV: This tells you whether a food is high or low in nutrients. Foods that have more than 20-percent DV of a nutrient are high. Foods that have 5-percent DV or less are low.
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Saturated Fat: Saturated fat is not healthy for your heart. Compare labels on similar foods and try to choose foods that have a 5-percent DV or less for saturated fat. Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20 percent to 35 percent of calories.
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Trans Fat: Trans fat is not healthy for your heart. When reading food labels, add together the grams of trans fat and saturated fat, and choose foods with the lowest combined amount.
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Cholesterol: Too much cholesterol is not healthy for your heart. Keep your intake of saturated fat, trans fat, and cholesterol as low as possible.
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Sodium (Salt): Salt contains sodium. Research shows that eating less than 2,300 milligrams of sodium (about 1 teaspoon of salt) per day may reduce the risk of high blood pressure.
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TIP: Many food labels say “low-fat,” “reduced fat,” or “light.” That does not always mean the food is low in calories. Remember, fat-free does not mean calorie-free, and calories do count!
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Fiber: Choose foods that are rich in fiber, such as whole grains, fruits, and vegetables.
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Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals).
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Calcium: Choose foods that are high in calcium. Foods that are high in calcium have at least 20-percent DV.
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* For more information on reading nutrition labels, visit: www.cfsan.fda.gov.
For information about the U.S. Department of Agriculture and the U.S. Department of Health and Human Services' 2005 Dietary Guidelines for Americans, see www.health.gov.
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Today’s Fashion Can Be Tomorrow’s Pain
from the American Chiropractic Association
Looking your best might not always be the best thing for you. Today’s society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.
The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway “walk,” but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems. “Sometimes I see a woman walking down the street with high heels and a two-ton bag, and I want to stop her and make her aware of what she is doing to her body,” said ACA president Dr. Richard Brassard.
Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person's body. When a woman wears high heels, a new dynamic equilibrium occurs. Dr. Brassard compared the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes 'fixed,' the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.
“The legs are the foundation of the musculoskeletal system, and a person standing flat-footed or bare-footed would be completely balanced,” said Dr. Brassard. “While standing, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, you encourage the shortness of the hamstring muscles.”
Women and men alike fall into the fashion trap. However, women, more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and simple everyday tasks such as bending, sitting and walking become difficult. “Tight clothes restrict a person from moving comfortably, resulting in poor posture and misalignment of the spine,” said Dr. Brassard.
Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of "stuff." Carrying a bag with detectable weight-more than 10 percent of your body weight-can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body. “The person carrying the bag will hike one shoulder to subconsciously guard against the weight, holding the other shoulder immobile,” said Dr. Brassard. ”This results in the unnatural counterbalance movement of one shoulder and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.“
More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort. Dr. Brassard suggested men and women remove their wallets or other items before sitting for long periods of time. ”Sitting on your wallet or card holder for the entire day will create a pocket in the muscle lying underneath the wallet, and whether your pants are tight or loose-fitting, this can result in discomfort or pain.“
In today’s society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and that suit your style. By following and remembering these simple steps, it is possible to look and feel your best.
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Choose comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
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If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body’s center of gravity.
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Choose supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
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While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
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Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
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Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
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When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
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Take the time to empty unnecessary items from your bag.
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Place all necessary items-such as wallets and cellular phones-in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
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If you are driving or sitting for long periods of time, remove your wallet or card holder from the back pocket of your pants.
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Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
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Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment. By following simple suggestions, being fashionable can be comfortable.
© Reprinted with permission from the American Chiropractic Association.
For more information on prevention and wellness, or to find a doctor of chiropractic near you, go to the Patient Information section on ACA’s Web site at www.acatoday.org or call 800-986-4636.
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Bob Mittleman, Owner
Fitness Together - Woodbury
8243 Jericho Turnpike
Woodbury, NY 11797
Phone: 516-282-3000,
Fax: 516-282-3001
Email:
bobmittleman@fitnesstogether.com
We’re on the web!
www.ftwoodbury.com
Bob’s Notes
With daily news of financial turmoil and uncertainty, who’s not feeling stressed? Stress can affect our sleep and make us less focused and productive at work. Some people drink, eat or worry more than usual.
Stress can make you sick, so in these turbulent times, be sure to take extra good care of yourself. “Chronic stress affects the immune system, accelerating age-related changes in the immune response that are linked to cancer, cardiovascular disease, type 2 diabetes, and other health problems,” says Ohio State University researcher Janet Kiecolt-Glaser.
When you’re feeling overly stressed, take a break from the bad news roller coaster and get more exercise. Instead of increased snacking to relieve stress, turn to healthy relaxation methods, such as yoga, walking and strength training. Your vigorous workouts with our personal trainers will help you feel more energized and think more clearly.
Keep investing in your health to reduce stress and preserve your greatest asset – YOU! It’s the safest and best investment you can make that guarantees positive returns.
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Studio News
Congratulations to all those who participated in our “Biggest Loser”. Although you are all “losers” the biggest “loser” of them all was Susanne Sellars. As our biggest “loser” Susanne won dinner for two and 5 free sessions. Way to go!!!!
Back by popular demand; our supermarket tour and power walking groups. For further info, ask your trainer or call us…516-282-3000.
The Cardio Club Contest for the fall is underway. The competition is hot and heavy. Get involved!!!!!
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Client Birthdays
Birthday Wishes for October go out to:
Karen Chang
Michele Dileo
Tara Scalia Quilty
Debbie Sekler
Jackie Steinberger
Monique Zorn
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New Clients
Woodbury’s Fitness Together would like to welcome the following new clients:
Naresh Gehi
Vicki Malone
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Healthy Recipe Idea
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Apple Chicken Curry in a Hurry
Serving Size: 4
About This Recipe:
A delicious curry in less than 30 minutes!
Ingredients:
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2 tbsp butter |
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1 large chicken breast, skinless, boneless, cubed |
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1 tbsp vegetable oil |
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2 stalks celery, chopped |
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1 large onion, chopped into chunks |
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2 cloves garlic, minced |
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2 B.C. Brand Sunrise or Royal Gala apples, unpeeled, chopped |
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1 red bell pepper, cut in large chunks |
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1 can chickpeas, drained and rinsed |
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1 tbsp curry powder |
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1 tsp hot pepper flakes |
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4 tbsp flour |
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3 cups chicken broth |
Preparation
In a large saucepan, cook chicken in butter until brown and cooked throughout. Remove from heat and set aside. In the same saucepan, heat vegetable oil and sauté celery, onion and garlic until soft. Add apples, pepper, chickpeas and spices and cook for 2 minutes. Sprinkle on flour and cook for 3 minutes. Add broth. Bring to a boil. Simmer for 5 minutes or until sauce thickens. Serve plain or over rice garnished with yogurt, cilantro and apple wedges.
Nutritional Information
Per serving:
619 calories (2649 kJ),
83g carbohydrate (51%),
35 g protein (23%),
17 g fat (26%).
Suitable for heart smart, low fat and diabetic diets.
# Servings of Fruits & Vegetables per 1 serving of recipe = 1.5
www.5to10aday.com
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Listening to Two Things
www.nih.gov
Can you listen to a phone message in one ear while a friend talks into the other? If you can, it may be thanks to your genes, scientists report.
Your brain analyzes the sounds you hear so you can make sense of them. This “auditory processing” helps you decide whether a sound is a voice you should listen to or background noise you can safely ignore. Abnormal auditory processing affects up to 7% of school-age children in the U.S. The disorders also affect older adults and stroke victims.
To see if auditory - processing skills can be inherited, NIH researchers studied nearly 200 pairs of twins, ages 12-50. The pairs included both identical twins, who share all of their genes, and fraternal twins, who share about half of their genes. If auditory processing is purely genetic, identical twins will be alike nearly 100% of the time, but fraternal twins won’t.
The twins took several tests that assess auditory-processing skills. For example, they were asked to name 2 different short words or word fragments that were played at the same time, one to the right ear and one to the left.
The results showed that this dual-listening ability is largely inherited. Up to 73% of the variation in this type of listening was due to differences in genes, the researchers say.
These findings will help researchers better understand how the brain processes sound. They may also help to uncover new clues to the causes of auditory-processing disorders.
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