JCC ON THE PALISADES
Non-Profit Org.
US Postage
PAID
Englewood, NJ
07631
Permit No. 146
www.jccotp.org
411 East Clinton Avenue
Tenafly, NJ 07670
201.569.7900
S E I D E N H E A LT H C E N T E R N E W S
Linda Berkowitz, Director
Karen Ouriel, Asst. Director
Gayle Gerstein and Martin Perlman, Seiden Health Center Co-chairs
MARCH 2007
What’s New in
Total Body Health at the SHC
Food for Thought on Losing Weight
March is National Nutrition Month
If you’re one of those genetically-blessed people who can eat
whatever you want without worrying about gaining an
ounce, read no further. For the other 99.99% of us, we know
how hard it is to lose weight and keep it off. Ilene Binder,
who provides nutritional counseling services at the SHC,
shares some helpful advice on how to lose weight for good:
CHECK IT OUT!
100% Fad Free
TAKE A LOOK AT WHAT’S HAPPENING AT THE SHC AND THE JCC
One-on-One Training at the SHC
Our certified personal trainers will design a individualized
total exercise program based on your specific goals and abilities. Whether you want to strengthen, tone and sculpt, lose
weight and/or get healthier, you’ll achieve a whole new level
of fitness with one-on-one training.*
Personal Training
Trainer
Master Trainer**
1 session
$65
$75
5 sessions
$300
$375
10 sessions
$550
$650
Partner Personal Training
1 session
10 sessions
$35 per partner ($70 total)
$350 per partner ($700 total)
* SHC members only
** Our Master Trainers have additional credentials as well as extensive
years in the field of fitness and training.
SHC Members:
Free Consultations
with Ofira Mor
Members, don’t pass up the opportunity to meet
with our top-notch medical coordinator/occupational therapist, Ofira Mor, for no charge. Ofira,
who has extensive experience working with people with a range of medical conditions, diseases,
past surgeries and injuries, can provide a therapeutic, medically-supervised program just for
you. She can also address any questions or concerns you have about working out safely and
within your doctor or therapist’s guidelines. To
book an appointment, contact Ofira at ext. 443.
We see them. We feel them. We want to get rid of them. Yes,
I’m talking about those pesky pounds that creep up so easily
but are so hard to lose.
Dieting is big business in the U.S.. The desire for quick
weight loss is so strong that even the brightest of us can be
lured into the next “gimmick”. But if these diets really work,
why are so many people still overweight?
3) Try to sell you a particular product such as supplements?
If you answer “yes” to any of these questions, you might
want to consider a different course of action.
Gradual weight loss (1-2 pounds per week) has been
shown to be the most effective in the long term. Find an
eating plan that works for you. Incorporate a wide variety of
foods from all food groups to ensure that you’re getting the
necessary nutrients to promote optimal health. Stay active,
for it helps to burn calories, build muscle, as well as boost
your overall sense of well-being.
In my experiences with clients over the years, I’ve found
that when people make too many changes at once, they set
themselves up for failure. Instead, concentrate on setting
small, attainable goals that lead to success and reward yourself (with something other than food!) for a job well done.
Remember...progress, not perfection.
March is National Nutrition Month and the topic for 2007
is “100% Fad Free”. Most fad diets are based on unproven
scientific “facts” that seem plausible but don’t hold up when
tested. Body weight may initially come off quickly; however,
the weight loss is difficult to maintain. The disappointing reality is that permanent weight loss is only achieved by balancing
food intake with physical activity. It takes commitment, perseverance and willingness to change behavior for good.
Ilene Binder is an R.D. with an M.S. in Nutrition
Education from Columbia University. She has over a decade
of experience in the field of nutrition, with some time off in
between to raise her two children. In addition to individual
nutritional counseling, Ilene has worked as a dietician at
Columbia Presbyterian Hospital and the Rogosin Institute
in NYC, as well as running health and wellness seminars for
corporations and teaching weight/lifestyle management to
adults and teens.
If you’re considering a popular diet, ask yourself the following questions. Does this diet…
1) Sound too good to be true?
2) Require you to avoid certain food groups or combinations
of foods?
It’s still cold now, but bathing suit season will be here
before we know it! If you’re ready to make a healthy change
in your lifestyle, call today to book an appointment with
Ilene at 201-569-7900, ext. 452.
From the Desk of Ofira Mor, SHC Medical Coordinator
The Latest News on Healthy Living
As anyone who watches TV, reads a newspaper or magazine or goes online can attest, we’re bombarded virtually
daily with reports on the latest breaking news on health and
nutrition. For people who are already afflicted with a disease
or condition, or for those who are trying to protect themselves, it’s easy to get lost in the barrage of information.
Unfortunately, much of the bally-hoo by the media is just
preliminary research unsupported by solid evidence.
Following is a brief overview of some of the common
conditions we face as we age. With the exception of osteoporosis, of which there is clear-cut evidence that nutrition
plays an important life-time role in prevention, the research
on the other conditions is not yet clear cut. Two trends to
emerge, however, are 1) the importance of maintaining a
healthy weight and 2) the vast health benefits of following a
“Mediterranean diet”.
Can Cola Up Osteoporosis Risk?
Coke drinkers may want to cut back on their habit. A recent
study published in the American Journal of Clinical Nutrition
lends further support to previous studies that link frequent cola
consumption to bone mineral density loss in older women
(which increases risk for osteoporosis). Regular cola, diet cola
and - to a lesser extent - decaf cola consumption were associated
with lower bone mineral density at the hip in women (not in
men). Some experts believe that phosphoric acid may be the
culprit, an ingredient in cola that’s not typically found in in noncola sodas or other carbonated beverages. Still, the researchers
stress that the results should be taken with caution, as there is
no concrete evidence yet. Their advice: if you’re concerned
about osteoporosis but can’t live without your Diet Coke, an
occasional one is okay; just make sure to consume plenty of calcium and vitamin D and do regular weight-bearing exercise.
According to Ofira, “Eating calcium-rich food on a daily basis has
to start when you’re young, since the adolescent years are when we
build our bones. These years are crucial later in reducing the risk of
developing osteoporosis.”
Fats for a Fit Brain, with
Mediterranean Flair
Recent evidence is piling up that the habits that keep
your heart healthy and your weight down eating fatty fish
& more vegetables and following the “Mediterranean
diet” - may ward off Alzheimer’s disease and dementia as
well as slow cognitive decline in people already afflicted.
Recent studies show that eating fish containing omega-3
fatty acids (e.g. salmon) only once per week may have a
protective benefit. Another study found that green leafy
vegetables had a strong association with reduced cognitive decline. Researchers have also found that subjects
who adhered to a Mediterranean-style diet (consisting
mainly of vegetables, legumes, fruits, whole grains, and
some fatty fish) cut their risk of Alzheimer’s by 40%
compared to a low-adherence
group. Consuming more fatty
fish, vegetables and eating
Mediterranean-style can’t guarantee protection against dementia,
but given their other health benefits, it’s just another reason to add
these foods into your daily diet.
An Antidote for Arthritis?
A great deal of recent discussion and research in the field
of rheumatoid arthritis has led to some unproven and
unorthodox nutritional practices which sufferers, looking
for pain relief, may find tempting. However, no decisive
data yet exists to establish a conclusive link between food
and this disease. One potential area of special interest is
the consumption of oily fish, which contain omega-3
fatty acids. These acids may play a role in modulating the
inflammatory process, perhaps ameliorating the symptoms of arthritis.
For those afflicted with arthritis (either rheumatoid or
osteo), Ofira emphasizes, “maintaining a healthy body
weight is the most important step a person can take to ease suffering. Being overweight is also a risk factor for the onset of
osteoarthritis, especially in the knee. Extra pounds put tremendous pressure on the weight-bearing joints— back, hips, knees,
ankles and feet. Eating a healthy, balanced diet (especially a
Mediterranean-style diet), in conjunction with an exercise plan
modified to your abilities, will reduce pain, allow you to move
more freely, and take off - and keep off - excess weight for the
long-term”.
Conscious Cooking,
Conscious Eating
A Palette of Nutrition to Please the Palate
Here’s an easy rule-of-thumb to follow when it comes to your
daily diet: more color = more nutrition. Deeplyhued fruits
and vegetables provide the wide range of vitamins, minerals,
fibers and phytochemicals your body needs to maintain good
health and energy levels, protect against the effects of aging,
assist in weight management, and potentially reduce of the
risk of heart disease, cancer and other chronic diseases.
Larry Hoffman, Conscious Cooking instructor, agrees:
“When grocery shopping, if your cart is full of foods of many
different colors, you’re likely in good shape.” He goes on to
say, “ When thinking about food, a good motto to keep in
mind is ‘Simple foods, simply prepared’. Quality is key.”
The Well-Stocked Pantry
(Refrigerator/Freezer)
• Lots of fresh fruit
• Lots of fresh vegetables (the “basics” plus seasonal)
• Low-fat or non-fat cheeses
• Low-fat or fat-free yogurt (plain or flavored)
• Dried and canned beans (e.g. chickpeas, red, black…)
• Non-fat or low-fat milk and/or soy milk
• Peanut butter (unsweetened/no salt); other nut butters
• Variety of pasta (preferably whole wheat)
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Tomato puree & sauce, diced & whole stewed in cans
Seasonings like mustard, soy sauce, low/non-fat mayo.
Whole wheat & whole grain breads (keep in freezer)
Whole wheat tortillas and wraps
Tuna and salmon (canned)
Whole grain cereals - a variety, including oatmeal
Dried fruits and nuts (unsweetened and unsalted)
Grains like brown rice, quinoa, barley, couscous, etc.
Honey and molasses
Stocks and broths (low-fat, low-sodium varieties)
Granola bars, graham crackers, fig bars, rice cakes
Frozen vegetables
100% juices, in bottles or juice packs
Salmon (preferably wild)
Chicken
Potatoes (preferably sweet over white)
Onions (a variety) and garlic
Dried spices, herbs, peppers, salts
Variety of oils and vinegars (olive, canola; balsamic..)
Feel free to get creative with this scrumptious (and healthy!)
dessert by substituting the fruits you use based on the fresh,
ripe selection at the farmers’ market each season.
Fruit Cobbler
Ingredients:
4 small-medium apples (Golden delicious & Mcintosh work
well but any kind will do)
4 medium pears (Bosc, Bartlett, Anjou all work)
1/2 cup raisins or currants
3/4 cup of your favorite Granola or Kashi cereal
Sprinkle of cinnamon (optional)
Sprinkle of fresh-ground pepper (optional)
Sprinkle of nutmeg, ginger, cloves (all optional)
1-2 tbsp. red wine or sherry (optional) OR
1-2 tbsp. orange juice or apple juice (optional)*
To Prepare:
Preheat oven to 400° F.
Spray baking dish (glass or metal) lightly with PAM.
Peel and core fruit and cut into bite-size pieces.
Place fruit into pan and spread evenly.
Add raisins or currants.
Sprinkle with the spices of your choice (cinnamon, nutmeg, etc.)
Sprinkle with wine,
sherry or juice if you
wish.
Top with granola or
kashi cereal.
Cover pan with foil
and bake for
app. 25-30 minutes.
Uncover and bake
for an additional 10 minutes.
This dish is done when the fruit is hot, soft and bubbling
and the topping is nicely brown and crisp.
Note that different fruits will take different amounts of
time; berries and softer fruits (e.g. peaches, plums) will cook
faster than apples or pears.
*Don’t be confused by all the options provided to you in the recipe;
they’re simply presented as suggestions and variations to be used
according to your preferences.