Dedham Health

A Healthful Tool to Keep On Hand

By Diana Breault
DHAC Weight Loss Motivator

Not sure how to measure your portions? Maybe there are no measuring tools available. Maybe the timing to measure is awkward. Luckily, your hand can be used to estimate appropriate portion sizes. Here are ways you can create a helping hand:

• Your fist = 1 cup of cereal 
• Palm of your hand = 3 ounces of meat, fish, or chicken 
• Your thumb = 1 ounce of cheese 
• Handful of nuts = 1 ounce of nuts.
• Handful of shredded cheese = 1 ounce of cheese

You can also use household objects as a visual aid to help estimate your portion sizes. A deck of cards is pretty close to a 3oz portion of meat, while a regular household light bulb is about the same size as 1 portion of fruit or vegetable. 

Keep in mind, hand sizes do vary, so be sure to compare the size of your fist to an actual measuring cup.

Here Comes Ski Season! Tips for Winter Sport Conditioning

By Daniel Berlin
DHAC Exercise Physiologist

As the winter season approaches, many people will be heading towards their favorite mountains or ski resorts. Whether you engage in downhill skiing, cross-country skiing, or snowboarding, the body needs to prepare for that type of movement. Often times a person will find themselves too out of breath to endure the first day of winter sports, and too sore in the legs to enjoy the second. Adhering to a specific training program ahead of time will better prepare the body for the season. Training will also provide more stability in the knee joint and prevent injury.

Sports specific training involves exercises that focus on the various skills needed for particular activities. Skiing and snowboarding require cardio-respiratory endurance, muscular strength and endurance, and flexibility. Here are a few lower body exercises that may help increase your performance ski and snowboard season.

SQUATS: Squats are a great sport specific exercise because they engage the muscles used to maintain the legs in a crouched position and provide postural stability while tearing down the slope. Start with just your bodyweight, progress to dumbbells, then add the Olympic bar for added resistance. Perform 3 sets of 12 repetitions.

LUNGES:  Lunges engage the muscles used for snow sports and also assist with increasing balance. Start with just a stationary lunge using only bodyweight. Progress to dumbbells, then for a greater challenge perform walking lunges with added resistance. Perform 3 sets of 8 repetitions for each leg.

WALL SITS:  This exercise will promote muscular endurance in the legs. Start with your back against a wall and slide your butt down until your legs form a 90 degree angle. The knees should be directly over the ankles. Hold this position for 30 seconds. Perform 3 sets for 30 seconds then progress to 1 minute.

Perform these exercises 2-3 times per week for 4 weeks before the start of your snow sport season.

Also, for cardio-respiratory endurance it would be a good idea to incorporate one cardio class per week such as Spinning.

Stay tuned for the next installment of SNOW SPORTS CONDITIONING. I will discuss some good exercises for the core to incorporate in your program. What are your favorite ways to get ready for winter fun?

 

It's Your Life

By Curtis Child
DHAC Exercise Physiologist

Almost all people are the same. It’s not only what you know. It’s also why you care, why you share your knowledge. Like all my co-workers,  I got into the fitness profession for a reason. And that reason entails a story. 

While growing up I encountered a great deal of illness with my immediate family. As an adolescent I had seen cancer take the life of my younger cousin, grandmother, and grandfather. My cousin had muscular dystrophy. My grandfather had a heart attack and a quadruple bypass at the young age of 62. I discovered at an early age that life was precious. I learned rather quickly not to take my health, my strength, my life for granted.

You might be wondering, “so what.” We all try to support our friends and families. We work, we shop, we visit. We cherish each other's company over the holidays and beyond. But how many of us think this entails trying to live a healthier life? 

How many of us do thirty minutes on the treadmill and say I did that for my kids? Exercising not only has a direct impact on us, it has an impact on our families and children. Studies show that a child has a higher likelihood of exercising and eating healthier when their parents participate.  

So, where do we start? First, get a blood work up and check-up. See where your “levels” are:  HDL’s, LDL’s, cholesterols, sugars, blood pressure, and resting heart rate. These are all great indicators of current health. Second, with the help of trained fitness professionals, get body fat skin folds and circumference measurements. With these nunbers and the help of doctors and fitness professionals you  can focus on how to reach your health and fitness goals.

Do twenty minutes of cardio for yourself then do another twenty minutes for your family. Lead by example. Children are always watching and they want to be just like adults. Peer pressure may get your friends and family off the couch. Make goals to better your health. If you have the ability to change your health do it. Because there are many who cannot.

 

Giving Thanks

The turkey's been eaten, ditto the pumpkin pie. But just because Thanksgiving is over doesn't mean we can't still be grateful for our health and good fortune. How about giving back and making a small donation to DHAC's Team Z-Man?  

5 Physical Therapists from Physical Therapy at Dedham Health & Athletic Complex plan to travel to Disney World, Orlando to run the marathon Run For Our Sons, in support of research for Duchenne Muscular Dystrophy.  They are running in honor of 19 year old Zack, the son of team member, director of PT, Margie Lamir Heger.  

Zack is stricken with this devastating and fatal disease, but bravely faces each day with admirable courage.  Please view the website www.zackhegerfoundation.org to read each of the team members stories, to pledge, or to sponsor and be on the back of shirts soon to be for sale at the club.  

Additionally, raffle tickets are just $5 each for a chance to win a 46"TV, winner to be drawn Dec. 15.  Tickets are being sold in the PT office on the first floor of DHAC.

Thanks in advance for your interest and help!

Thanksgiving Survival Guide

By Elizabeth Quigley, MS, RD, CDE
DHAC Nutritionist and Diabetes Educator

Ah, the holidays - that time of year when the pace becomes hectic and our social calendars are booked with parties, dining out, functions, etc.  The average American gains seven pounds from Thanksgiving to New Year’s Day, and then starts the New Year resolving to take that extra weight off.  This year it doesn’t have to be that way if you follow these smart eating rules for healthful - and satisfying - holiday feasting. 

• Think ahead!  Make a list of all your upcoming holiday meals and gatherings, and mark them on your calendar.  On days you have a party, try to make low-fat choices at your other meals so you can be a little more lenient with your caloric intake at the social gathering. 
• Do not skip meals or snacks before you go out.  That usually backfires and results in extreme hunger and then overeating at the social event. 
• Drink plenty of fluids (water, calorie free beverages) before and during the party.  These help you to eat less.  
• Avoid or limit alcohol.  It not only contains a lot of excess calories (150 cals/12 oz. of beer or 100 cals/ounce of liquor plus mixer), but it also decreases willpower to avoid those other high calorie temptations. 
• Socialize away from the food table.  The sight and smell of food is a real trigger.  Fill your plate and then move to another location. 
• Offer to bring a low fat offering to the party.  Almost everyone is watching their calorie intake, so they too will appreciate a raw vegetable or fruit platter with low fat dip.  
• Make sure that you stick with your exercise plan.  It’s all the more important to exercise over the holiday season to help burn off the excess calories and work off the holiday stresses and strains.   

Stressed? Join the Club!

By Julie Messenger
DHAC Exercise Physiologist 

As we head into the holiday season, you might be feeling a bit stressed out. Guess what. You’re, not alone. Between 75-90% of all visits to primary care physicians are due to stress. 

Stress can not only make your mind race, but it can also have negative effects on your body. Heart problems, disease, high blood pressure, increased resting heart rate and depression are all likely results of stress. 

Want to know the easiest way to destress?  One word: EXERCISE! Not only will exercise reduce stress, but it will also help make you feel better, and will help banish the anxiety insomnia cycle. 

What type of exercise is best? That depends on you! I personally love running to relieve stress. During a run, I forget about all the craziness in life and turn my mind off. After, I feel better, happier and less tense. 

You can do this too! Maybe you are not a runner. Why not try some of our group exercise classes here at DHAC? STRIDE and Zumba are great for stress relief because the music and dancing are just plain fun! Not up for an intense work out? Yoga and Pilates help calm the mind and body. Maybe swimming, biking or karate are your thing. 

In the end, it doesn’t matter which exercise you choose. Try devoting 30-60 minutes of your day to exercise 3-4 times a week. You will be surprised at how much calmer you feel. Exercise – good for both your body and your mind. It may be just the thing you need.

Cutting Calories the Easy Way

By Diana Breault
DHAC Weight Loss Motivator

Looking for little ways you can cut some calories? Often little changes can add up in a big way.

Try substituting your everyday coffee creamer with a splash of skim milk. Or, how about grilling your spicy chicken rather than deep frying.

Want a few other quick tips? How about these: 

• Trim fat from steaks and pork.
• Have a sweet tooth? Try some grapes or apples instead of candy.
• Avoid takeout. Instead, save some of your healthy meals for lunch the next day. 
• Replace sugary drinks with water.

What are your favorite ways to make little changes to your diet? Share your tips and tricks below! 

 

 

 

Splish Splash Water Class

By Michael Fagone
DHAC Member

The water. I just love everything about it. I am most at peace when I am sitting by the water. Some of my clearest memories from my childhood are swimming with my mother. I learned my love for the water from her.  Yet, I am not an accomplished swimmer. I am a capable swimmer. When I was at my heaviest, the pool was one of the few forms of exercise I could manage. I felt weightless, with no pain or stress on my body. At my  size, there wasn’t much else that I could do without fear of injury. 

When I first joined in 60/60 at Dedham Health, one of my favorite benefits was the access to the pool. I was interested in taking a group fitness class, but because of my size, wasn’t sure which classes I could handle. My exercise physiologist Jason taught a water class. Maybe one of his classes would be a good place to start. But I was afraid. I’m not very good at trying new things. 

One night, a friend of mine who also belonged to DHAC decided to take Jason’s water class. I accompanied her to the pool, but I was too nervous to join in. What if I couldn’t handle it? So I stayed in the background and observed. There were people of all sizes having a great time and getting a good workout. Maybe I could do it after all.

Eventually I found my way into class. Yes, there is a stereotype about water classes. They couldn’t be further from the truth. These classes are a very good workout! At the end of an hour of tuck jumps and torpedo hops and double hamstring curls, the class is spent and happy.

We have A LOT of fun in those classes. The music is great (people are often singing along) and the participants have formed a little community. Many of the friendships that I have made at Dedham Health were formed in the pool. We have a lot of laughs together and with the instructors. It is such a warm and welcoming environment. 

Obviously, I am quite excited for the Aqua Challenge V (Rock Waves) on Saturday November 19th. This will be my first, but others in the water classes rave about this event! Many of us have already signed up and are ready for a super-sized class and a great workout. 

If you have been thinking about trying a water class, I cannot think of a better day to start then the Aqua Sculpt Challenge on the 19th. Sign up at the front desk and come join us in the pool!  And don’t say I didn’t warn you about those double hamstring curls! 

Yes, Glucose Monitoring Matters

By Jason Laporte
DHAC Exercise Physiologist

Working with a number of Type 2 Diabetics, I am surprised at the number of diagnosed folks who do NOT monitor their blood glucose levels on a regular basis. I regularly hear them say, “I never have a low reading, so I don’t bother,” or “I can tell what my blood sugar is by how I feel.” People trivialize just how important glucose monitoring is with diabetes.

Look, I understand that testing blood sugars is not “fun”. The finger prick hurts, strips are expensive, and the whole process is time consuming. These are seemingly reasonable gripes. 

However, unmonitored/ uncontrolled glucose levels lead to artery disease, heart disease, neuropathy, amputations, blindness, heart attack, stroke… the list goes on. 2 out of 3 people with diabetes die from heart attack or stroke! And, I’d bet that those 2 out of 3 were lax about checking their sugars. 

If that isn’t reason enough to check your sugars, then let's discuss all the factors that can influence blood sugar fluctuations. Food has a big impact, including amounts, kinds, and eating times. So does medicine, including ingestion time and whether or not food was recently eaten. Exercise also plays a big role, including types and amounts. And, believe it or not, stress levels, sleep, and more. 

As you can see, there are more variables that affect diabetes than in an 8th grade algebra book. Nobody FULLY understands how it all works. If anyone knew, then diabetes would not be the epidemic that it is today. 

All any individual can do is keep track of how these different variables influence his/her own blood sugar on a regular basis. Regular monitoring helps each individual find the balance that is necessary get improvement. 

So, have you been testing regularly? Why or why not? I just gave you an exercise physiologist’s perspective. I’d love to hear back from some people who have experience with Type 2. What do you think?


 

The Fitness Time Life Scramble

By Sarah L. Caracciolo
DHAC Assistant Fitness Director

The alarm clock goes off and I hit snooze twice. I finally roll out of bed, stumble to the coffee maker and brew my first cup. Immediately upon smelling the sweet scent of “awake” I am transformed into go mode. Let my day begin!

On my way to work, my brain churns with everything I need to get done. Nine long hours later, I have done just about all I can do in one day. I am mentally drained, physically exhausted, and I jump into my car with one destination in mind - HOME. When I arrive at home, I repeat the same process that I did at work, a carefully calculated list of chores, laundry, dinner, and if I’m lucky, the evening news. I set my alarm clock, grumble about the lack of hours in a day and prepare to do the same exact thing tomorrow.

Like a puzzle in a kid’s magazine, can you find what’s missing in my story? Odds are my story is your story. Maybe there are a few differences: kids, errands, appointments, etc. but the plot is the same. We are still missing one thing: EXERCISE. I forgot to exercise. Whatever, I didn’t have the time today. Does this sound familiar?

My story cannot end like this and neither should yours. Can you imagine pulling a muscle while doing the laundry? Do you notice how out of breath you become while playing with your kids or grandkids? Can you figure out how many projects you’ve put off because you were just too weak to perform them? 

These three common examples can each be helped by three components of fitness. Flexibility, cardiovascular, and strength training. 20-minutes of each equals 60-minutes of your day. Just start with three days a week. That’s only three hours out of 112 waking hours per week (yes, I gave you eight hours of sleep a night!). A small commitment when you think about all the benefits. 

If you don’t have the time to be sick or out of commission, you had better make the time to exercise. Maybe that sounds a little emphatic, but it’s true. If I pull my lower back doing the laundry, I’m out of commission for a lot longer than three hours. That doesn’t even include any rehab time or how much longer it takes to complete everyday tasks.

Not only does a small commitment to exercise make my life easier, but it also makes me stronger, and at reduced risk for numerous diseases, ailments, and conditions. I feel better, have increased energy and decreased stress. In short, I have a better quality of life. 

I once heard someone say “This one life we have is it. This is NOT a dress rehearsal.” I choose to spend this one life feeling great, agile, mobile, able, fit, and happy. The question is will you join me?