GREATER ROCHESTER

HEALTH
Magazine WINTER 2011

FITNESS INSTRUCTOR
MAUREEN BURDICK LEADS
A SPINNING CLASS
AT THE EASTSIDE YMCA IN
ADVERTISING SUPPLEMENT TO THE BRIGHTON-PITTSFORD POST,
PENFIELD.
FAIRPORT-EAST ROCHESTER POST, PENFIELD POST, VICTOR POST
PHOTO BY KEVIN FULLER
AND WEBSTER POST FOR JANUARY 20, 2011 MESSENGER POST
2 HEALTH MAGAZINE Messenger Post Media January 20, 2011
January 20, 2011
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-
Gregory D. King, AuD
PITTSFORD HEARING
& BALANCE, LLC
56 North Main St., Pittsford
www.PittsfordHearing.com
1-877-381-6050
ities they enjoy and that
provide a sense of com-
munity.
Manufacturers are
upping the ante to get
people involved in recre-
ational fitness, particu-
larly by weaving tech-
nology into user's work-
out routine.
Getting people moti-
vated — and keeping
them motivated — is a
tough challenge, but
building in iPad or iPod
docks on stationary
bikes and flat screen
TVs on ellipticals and
treadmills has helped
keep people on ma-
chines longer. Much of
the technologically-apt
Paige M. Helfer, AuD
WEST LAKE
HEARING CENTER, LLC
229 Parrish St., Suite 240,
Canandaigua
www.WestLakeHearingCenter.com
1-877-394-6775
HEALTH MAGAZINE Messenger Post Media
3
equipment has built-in
spots for memory cards
to play slide shows or
movies, and built-in
speakers for quality mu-
sic playback, Jamie
Gruttadauria of
Rochester Fitness
Equipment said.
“Exercise entertain-
ment is good because it
finds ways to keep peo-
ple on the exercise equip-
ment; it’s a huge motivat-
ing factor,” he said.
More fitness trends
already emerging for
the new year:
— Additional report-
ing by Amanda Seef
Continued on page 4
Carolynne Pouliot, AuD John R. Salisbury, AuD
CLIFTON SPRINGS HEARING, INC
4 Coulter Road, Clifton Springs
www.CliftonHearing.com
1-800-827-0140
4 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.
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.
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
5
6 HEALTH MAGAZINE Messenger Post Media January 20, 2011

Women
& heart attacks
February is American Heart Month.
Learn about the country's No. 1 killer.
BY MELISSA DANIELS
mdaniels@messengerpostmedia.com

T
hough men are tradi-
tionally at a higher
risk for heart attacks
Rochester and member of
Finger Lakes Cardiology As-
sociates, said that cardiovas-
cular disease is historically
under-appreciated in
women. But the disease is
than women, females are in still the leading cause of
no way excluded from the death in women, he said,
problems and complications and can be even more of a
associated with cardiovascu- problem.
lar diseases. And with Feb- “Men tend to die earlier
ruary dubbed American from cardiovascular disease,
Heart Month, it’s the perfect but by your mid-80s, the
opportunity for women to number of women who have
evaluate their health and cardiovascular disease ex-
start thinking about preven- ceeds men,” Henry said.
tative steps. About one in three
Dr. Bryan Henry, an assis- women have some sort of
ILLUSTRATION BY tant professor of medicine
GATEHOUSE NEWS cardiovascular disease, ac-
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January 20, 2011
Heart Association. And
each year, cardiovascular
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, compared with
27 percent of men, accord-
ing to the American Heart
Association. And for
women over 55, the risk
becomes even greater.
Once menopause hits, es-
trogen levels drop signifi-
cantly, increasing the risk
for heart disease.
Part of the reason car-
diovascular disease may go
undetected in women,
Allhusen Henry
Henry said, is because the
symptoms of heart prob-
lems in women are differ-
ent than those associated
with men that are more
commonly known. That
pressure on the heart that
alerts a man of a heart at-
tack may be more along
the lines of a back or lower
chest pain in a woman,
Henry said. Unusual
shortness of breath, too,
can be a sign.
Preventing heart disease
can be the same simple
steps for men and women,
Henry said, by following a
healthy lifestyle plan.
HEALTH MAGAZINE Messenger Post Media
“All of the healthy
lifestyle recommendations
that any heart society will
promote applies to women
and men,” Henry said.
“One of the biggest mes-
sages to get out there,
however, is a true aware-
ness of the disease.”
That awareness has
been contributing to more
and more women seeking
out help for their heart
problems. Mary Allhusen,
the supervisor of the Car-
diac Rehabilitation De-
partment at Thompson
Hospital said that of her
patients in 2009, about 75
percent were men. But the
number of women who
are coming in after having
a heart problem has been
steadily increasing over
the years, Allhusen said.
“The word on women
and heart disease is get-
7
ting 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 prob-
lems by keeping a close
eye on their blood pres-
sure, cholesterol and
blood sugar numbers, as
any changes can signal a
concern.
Eating a heart-healthy
diet that’s low in fat, read-
ing nutrition labels, avoid-
ing smoking and consis-
tent exercise five days a
Continued on page 8
 HEALTH MAGAZINE Messenger Post Media
8 January 20, 2011

Continued from page 7 HEALTH FACTS » BY THE NUMBERS

3
week are all part of living ONE IN THREE Look at the woman to your left and to your right. One of you probably
a healthy lifestyle that can has some form of cardiovascular disease, because it occurs in more than one in three
help prevent heart dis- women, according to The American Heart Association. Cardiovascular disease is the
cause of death for about 433,000 women annually, compared with breast cancer,
ease, Allhusen said.
which claims the lives of 41,000 women. Lung cancer kills 69,000 women.
But for those women
who do feel that some-
thing may be wrong with

55
their bodies, it’s important

to seek out help regardless
of what the symptoms are,
since they may be caused
by a heart problem. Until
that point, it’s best to
know your body, and stay
informed, Allhusen said.
“For females, it’s just be-
ing 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,” All-
husen said.
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
That’s the percent of
women who die within the
first year of having their
first heart attack,
compared with 27 percent
of men, says the American
Heart Association. And
one in eight women older
than 45 has had at least
one heart attack.
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
9
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.
10 HEALTH MAGAZINE Messenger Post Media January 20, 2011
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
11
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 Turn off heat and stir in black
day with a good breakfast,
by cutting packaged foods olives. Keep warm.
so embark on your jour-
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 spatula, pull egg from outer
organic options contain edges of pan toward the
— where the organic pro- fewer chemicals, pesti-
duce and dairy products center; the uncooked egg will
cides and hormones, Sozio 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 remaining uncooked egg
both offer organic milk. across surface of omelet.
found, Weis said.
Shop for color. The Try organic vegetables Reduce heat to low.
greens, reds, oranges and and juice to help eliminate
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
3 crumbled feta, spinach
filling and pepper over
the eggs. Holding a plate close
processed sugar and flour, of cheese houses along the to the pan with one hand and
Weis said. Finger Lakes that sell lo- shaking the pan slightly with
Education may be the cally. Eat quality grains, your other hand, slip omelet
single most important in- which can be purchased at onto a plate, rolling it into
either a cigar shape or folding
gredient in eating healthi- Lori’s in bulk to save on it over into a half-moon. Serve
er. So do your research, al- cost. immediately or keep warm in
though it may be a burden “I notice a gigantic dif- a 200-degree oven while you
at first, because there is so ference in taste,” Sozio prepare additional omelets.
much new information said. “The more whole
that can help, Sozio said. grains and fresh fruit in — Jeanne Sozio, of Lori’s
Or simply make a phone your diet, the better.” Natural Foods Center
12 HEALTH MAGAZINE Messenger Post Media January 20, 2011

Ready to run
Here’s how you can complete a 5K
BY DAN RAFTER Chicago who works with athletes
GateHouse News Service ranging from advanced to those
who’ve never bought a pair of fit-

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 HEALTH MAGAZINE Messenger Post Media
13
HEALTH CARE REFERENCE GUIDE
AUDIOLOGIST Clifton Springs, NY 14432 Shortsville Family Practice
Pittsford Hearing 315-462-9561 15 Canandaigua Street
56 North Main St. www.cshosp.com Shortsville, NY 14548
Pittsford, NY 585-289-3560
888-378-3550 DISABILITY PROVIDERS Victor Family Practice
www.pittsfordhearing.com CP Rochester 53 W. Main Street
3399 Winton Road South Victor, NY 14564
CANCER CARE Rochester, NY 14623 585-924-0690
Finger Lakes Hematology cprochester.org
& Oncology 585-334-6000 FITNESS
6 Ambulance Drive Golden Tans
Clifton Springs, NY 14432 FAMILY MEDICINE goldentans.com
315-462-1472 Thompson Health Family Practices 585-467-5450
www.flhocancercare.com Canandaigua Family Practice Locations in:
3170 West Street Greece, Webster
CHIROPRACTOR Suite 222 Henrietta, Irondequoit
Webster Chiropractic Care Canandaigua, NY 11424 Rochester (Park Ave)
Dr. Alaina M. Keem, DC 585-396-6990
Dr. Matthew P. Keem, DC Honeoye Family Practice GENERAL DENTISTRY
60 Barrett Drive 3 Honeoye Commons Dr. Mark DiMartino, DDS
Webster, NY 14580 Honeoye, NY 14471 126 East Main Street
585-872-9211 585-229-2215 Victor, NY 14564
www.WebsterChiropracticCare.com Lima Family Practice (585) 924-2160
7325 Community Drive dimartinodental.com
DIABETES SERVICES Lima, NY 14485
Clifton Springs Hospital & Clinic 585-624-1960
2 Coulter Road continued on next page ®

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

Just say no! Say no to being contaminated.

No mineral oils, paraben or synthetic fragrance
Organic Health & Well Being Products

Monica Parrinello
Independent Consultant ~ 585-738-3439
14 HEALTH MAGAZINE Messenger Post Media January 20, 2011

® continued from previous page ONCOLOG Y Thompson Health

Finger Lakes Radiation Rehabilitation Services
HEARING CENTERS Oncology Center FF Thompson Hospital
Pittsford Hearing 7 Ambulance Drive 350 Parrish Street
56 North Main St. Clifton Springs, NY 14432 Canandaigua, NY 14424
Pittsford, NY 315-462-5711 thompsonhealth.com
888-378-3550 www.flrocenter.com Physical Therapy
www.pittsfordhearing.com 585-396-6050
ORGANIC SKIN CARE Occupational Therapy
HOSPITALS Monica Parrinello 585-396-6056
Clifton Springs Hospital & Clinic Independent Consultant Speech-Language Pathology
2 Coulter Road 585-738-3439 585-396-6057
Clifton Sprints, NY 14432
315-462-9561 PEDIATRICS PREGNANCY
www.cshosp.com Portland Pediatric Group Birthright of Rochester
PPGKids.com 585-385-2100
FF Thompson Hospital Irondequoit Office: 1-800-550-4900
350 Parrish Street 1700 Hudson Avenue birthright.org
Canandaigua, NY 14424 Rochester NY 14617
585-396-6000 585-342-5665 SENIOR HEALTH CARE
Physician Referral Line 585-396-6555 Webster Office: Senior Medical Care
thompsonhealth.com 60 Barrett Drive Luis G. Postigo, MD, CMD
Webster NY 14580 585-872-2710
JOINT REPLACEMENT 585-872-3390 www.HouseCallMDforSeniors.com
& ORTHOPEDIC SURGERY
Clifton Springs Hospital & Clinic PHYSICAL THERAPY SERVICE ORGANIZATION
2 Coulter Road Lattimore of Webster Camp Good Days
Clifton Sprints, NY 14432 Physical Therapy 1332 Pittsford-Mendon Road
315-462-9561 1130 Crosspointe Lane, Suite 6 Mendon, NY 14506
www.cshosp.com Webster, NY 14580 585-624-5555
(585)347-4990
Thompson Health Orthopedic Care SKILLED NURSING
350 Parrish Street Farmington Rehab Visiting Nurse Service of Rochester
Cannadaigua, NY 14424 Thompson Health Medical Center & Monroe County, Inc.
585-396-6979 1160 Corporate Drive 2180 Empire Blvd.
thompsonhealth.com Farmington, NY 14425 Webster, NY 14580
LICENSED MASSAGE THERAPY thompsonhealth.com 585-787-8346
Orthopedic Massage Physical Edge Physical Therapy www.vnsnet.com
Pain Management 585-924-4449
60 Barrett Drive, Suite D Occupation Therapy URGENT CARE
Webster, NY 14580 585-924-4449 Urgent Care Now
585-872-7979 60 Barrett Drive, Suite A
www.pemassage.com Oliveri Physical Therapy Webster, NY 14580
Dr. Anthony Oliveri, PT, OCS, DPT 585-872-1004
OB/GYN 60 Barrett Drive
West Ridge Obstetrics Webster, NY 14580
& Gynecology, LLP 585-872-7977
Greece www.oliveriphysicaltherapy.com
3101 West Ridge Rd., Building D
Rochester, NY 14626 The Sports Medicine Center at
(585) 225-1580 Thompson Health
Webster/Penfield 3170 West Street
1682 Empire Boulevard Canandaigua, NY 14424
Webster, NY 14580 thompsonhealth.com
(585) 671-6790 Physical Therapy/ Athletic Training
585-396-6700
January 20, 2011 HEALTH MAGAZINE Messenger Post Media
15
Clifton Springs