HEALTHY TRAVEL TIPS: EAT WELL WHILE ON THE GO!

TRAVELING AND CHOICES

Airport travel can be frustrating, and those stresses don’t even include the obstacle of trying to eat healthily while on the go. The abundance of unhealthy food choices, frequent restaurant meals and lack of control that sometimes accompanies visits with friends/family can send your best intentions into a downward spiral. Try using these five tips to keep yourself healthy while traveling this summer.  

1. HYDRATE The dry air onboard airplanes can cause gradual fluid loss. Make sure to hydrate before you board the plane. To get around the liquid restrictions at security, pack an empty water bottle in your carry-on and fill it after passing through security. For further hydration, bring a single-serve packet of an electrolyte sports drink powder or tablet. 

2. BRING HEALTHY SNACKS The old standard airline snack – pretzels – are fillers that don’t satisfy hunger. With a little planning, you can eat much better on the flight. Snacks like a packet of oatmeal, nuts, raisins, even a small packet of veggie or protein powder (whey mixes easily with water) transport great and provide more nutrients and fiber to keep your body satisfied. 

3. THE HOTEL ROOM If possible, get a room with a kitchenette or refrigerator and stock it with some key items from a local grocery store to save money and boost your nutrition while traveling. You’ll save money on food or room service, and have more control over making healthy choices. 

4. THE CAR TRIP Traveling on a long road trip? Pack the cooler with snacks instead of frequenting fast food restaurants. You won’t be tempted by gas station junk food. Stop at a pretty roadside spot for a picnic and to stretch your legs – it beats fast food options any day of the week! 

5. KNOW THY RESTAURANT If you’re going to eat in a restaurant, check their website beforehand and carefully select your order. That way, you don’t have to look at the menu inside the restaurant so you won’t be tempted to order something unhealthy when you sit down.

SLEEP AWARENESS

As important to our overall well-being as quality nutrition and regular exercise, sleep not only affects our appearance, but also our emotional and physical health, our productivity and overall quality of life. Focusing on quality and quantity of sleep helps us optimize the time our heads are on the pillow.

SLEEP DEPRIVATION VS. INSOMNIA* 

So, what is the difference between sleep deprivation and insomnia? With both conditions, you’re simply not getting enough sleep. Sleep deprivation is a curtailed length of sleep imposed by various external forces. Insomnia is the inability to get an adequate length or quality of sleep. Both can have detrimental effects, including: 

• Increased risk of car accidents 
• Increase in body mass and a greater likelihood of obesity due to an increased appetite 
• Increased risk of diabetes and heart problems 
• Increased risk for psychiatric conditions including depression and substance abuse 
• Decreased ability to pay attention, react to signals or remember new information 

LIFESTYLE CHANGES THAT CAN BE HELPFUL 

Follow these tips to better your quality and quantity of sleep: 

• Minimize caffeine intake, especially after Noon 
• Establish consistent sleep and wake schedules 
• Create a regular, relaxing bedtime routine 
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool 
• Finish eating at least 2-3 hours before your regular bedtime 
• Exercise regularly

EXERCISE OF THE MONTH-FOAM ROLLING, FLEXIBILITY & RELEASE

FOAM ROLLING, FLEXIBILITY & RELEASE

Muscle Group: Glutes, IT band & thoracic spine

 HOW TO STRETCH AND RELEASE THE GLUTES 

1. Place glutes on the foam roller, propping yourself up with your arms. 

2. Roll from upper glute to upper hamstring. 3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

HOW TO STRETCH AND RELEASE THE IT BAND 

1. Position yourself on your side, lying on the foam roller, with your bottom leg slightly off the floor. 

2. Roll just below the hip joint down the lateral thigh to the knee. 

3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

HOW TO STRETCH AND RELEASE THE THORACIC SPINE 

1. Lie supine (stomach to sky) with the upper back on the foam roller. 

2. Relax the body over the foam roller, with arms crossed over the chest and shoulders relaxed toward the ground. 

3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%. 

BENEFITS: Foam rolling releases muscle tension in affected areas, allowing muscles to repair and return to their correct lengths.

TRAVEL-FRIENDLY FITNESS TIPS

SUMMER TRAVEL

Don’t let your fitness fall off during your summer vacations. Pack a resistance band for a versatile workout you can complete anywhere.

Resistance bands, also called tubing, come in a variety of resistance tensions and are usually color-coded: yellow (light), red (medium) and green (heavy).

PERFORM YOUR ROUTINE

Follow these resistance exercise gems:

1. Stand on band and perform:

• Lateral or front raise (shoulders)
• Overhead press (shoulders)
• Biceps curl (arms)

2. Attach band to a door and perform:

• Pull down or row (back)
• Press or fly (chest)
• Trunk rotation (obliques)
• Triceps extension (arms)

3. Attach band to feet or ankles and perform:

• Leg abduction or adduction (hips & glutes)
• Hip flexion or extension (hips & glutes)

BAREFOOT RUNNING

History suggests that our ancestors ran safely and comfortably before the development of the modern running shoe in the 1970s. Before then, runners often wore moccasins or very thin running shoes that encouraged mid- or forefoot strike form, where the impact force falls on the ball of the foot (the widest part). Bulkier modern sneakers, however, induce heel strike form, where runners land on the heel of the foot. This change in foot strike completely changes impact force to the body and how the body moves, sometimes leading to injury.

Research theorizes that at least 30% of runners sustain injuries every year, many of which can be attributed to the common heel strike form. A heel strike causes severe impact directly to the heel, which transfers up through the ankle, leg, knee, hip and torso. In a mid-foot or forefoot strike, the impact is absorbed by the fat pads of the foot and spread across, diffusing the force of impact and limiting the amount of force sent up the body.

The right minimal footwear makes running with a mid-foot or forefoot strike drastically easier. A typical modern running shoe has a raised heel, little flex in the sole and is heavier than your foot. Minimalist footwear, on the other hand, allows the sole to flex and the foot to roll slightly, adding little weight and leaving the foot in a natural, level position.

Lightweight or barefoot-style shoes are becoming more common – but, regardless of your sneakers, remember these tips when transitioning your running form:

• Shift to barefoot running gradually
• Choose minimal shoes with a level, flexible sole
• Land gently on your mid-foot or ball of the foot
• Don’t run on the tips of your toes
• Be aware of ground objects when running barefoot
• Stretch your calves and Achilles tendon well
• Don’t continue with anything that causes pain

UV AND WATER SAFETY: SUMMER ESSENTIALS!

SUN (UV) EXPOSURE

Summer is about outdoor recreation, longer days in the sun, and water activities – but these joys also come with risks. Ultraviolet (UV) rays are radiation from the sun that can burn the eyes, hair and skin when not properly protected. Outdoor sports and recreation expose us to harmful UV rays and prolonged sun exposure can lead to skin cancer and eye damage. The good news? These harms can be avoided by practicing sun safety:

Avoid the sun: UV rays are strongest between 10 am and 4 pm. Seek shade or move indoors, and schedule outdoor events for morning or evening.

Use sunscreen with at least 30 SPF. Because glass and clouds don’t block UVA rays, use sunscreen in cars and indoors or close the curtains when near windows and wear sunscreen even when the sun is hidden.

• Wear a hat with a brim that shades your face, ears, eyes and nose.
• Sunglasses aren’t just a fashion accessory—they protect your eyes from the risk of cataracts.
• Avoid tanning, even in booths. They carry the same cancer risks as sun bathing.

WATER SAFETY

Drowning is the second leading cause of accidental death for people under age 24. Here are some scary facts about drowning:

• In 2008, there was an average of 10 drowning deaths daily.
• Drowning can occur in as little one inch of water and in just a few minutes.
• 19% of drowning deaths involving children occur in public pools with certified lifeguards present.2 Nonetheless, lack of supervision is the biggest factor when children under the age of 5 drown.
• As many as 77% of the victims were missing in less than 5 minutes.

Water safety is as important to boaters as it is to swimmers. More people die in boating accidents each year than in airplane and train accidents. 

Alcohol use is reported in 1/5 of boating fatalities and in up to 50% of teen and adult deaths associated with water recreation. Alcohol and water never mix! Some precautions you can take are:

• Learn to swim and know your limits.
• Use the buddy system and never swim alone. Always swim in safe and supervised areas. Be careful when diving.
• Learn CPR and teach your children. Post CPR directions in your home in a visible location.
• Never leave children unattended and don’t rely on safety rings or flotation devices, many of which are little more than toys.
• Keep pools gated and locked whenever an adult is not present. Make sure older children know pool rules.
• Have properly fitting lifesaving devices easily accessible and store pool toys when not in use.
• When boating, make sure the boat operator is experienced and competent. Wear a life jacket while on board.
• Tell people where you’re going and when you’ll return. Stay in touch via radio and know standard distress signals.

Put your child on the path to swimming. Visit the JCC of Staten Island Aquatics Department at  http://sijcc.org/sports_main.html#Aquatics or contact Claudia McLaughlin, Aquatics Director 718.475.5215 Cmclaughlin@sijcc.Com

BACK TO BASICS: BACK HEALTH FOR LIFE!

Are you inflexible? Have tight muscles? Do you ever experience back pain or want to avoid the discomfort you've seen others experience? Back pain affects 80% of Americans at some time in their lives. It comes in many forms, from chronic to acute and can occur in the lower back, middle back or upper back.

Back pain can range from a dull, constant ache to a sudden, sharp pain. It can come on suddenly—from an accident, a fall, or lifting something heavy—or it can develop slowly, perhaps as the result of age or lifestyle-related changes to the spine. A sedentary lifestyle also causes back pain because sitting compresses the spine, tightens the hips, and weakens the Gluteus Maximus. When your glutes are weak, your posture is pulled out of alignment.

Here are some strategies for avoiding or managing back pain:

EXERCISE: Although exercise is usually not advisable for acute back pain, proper exercise may help prevent injury and pain, alleviate chronic pain and perhaps prevent its return. Exercises that increase balance, strength and stability can decrease your risk of falling and injuring your back or breaking bones. Exercises like Yoga, Pilates, and Tai Chi can help strengthen weak muscles and can stretch tight muscles to relieve spinal compression.

NUTRITION: Eating a healthy diet also is important. Maintaining a healthy weight alleviates back strain and joint pressure. Additionally, a healthy diet provides Calcium and Vitamin D – nutrients that keep your bones strong. These nutrients help prevent Osteoporosis, which often is responsible for bone fractures and thin bone density. Calcium is found in green, leafy vegetables, some legumes, seeds and nuts, dairy products and fortified products like orange juice. Your body makes Vitamin D when you are in the sun, even when you wear sun block. Talk to your doctor about how much of these nutrients you need per day, and consider taking a nutritional supplement or a multivitamin, if necessary.

POSTURE: Practice good posture and support your back properly. Use good posture (or form) when exercising. Do not lift more weight than you can support with proper form. When lifting a heavy weight, don’t bend over the item or round your back. Instead, squat behind it, keep your back straight and lift with the strength of your legs and hips.

A "back problem" can refer to a wide range of possible conditions, from a simple back strain to something more pronounced such as a herniated disc or Spinal Stenosis. If you have back pain, seek medical care and follow your doctor’s advice. The advice in this article does not apply to acute back pain caused by trauma, nor does it apply to congenital or long-term chronic back pain. Fit, healthy people may avoid back pain by following the suggestions above.

July 2012 EXERCISE OF THE MONTH

UPRIGHT ROW W/ BARBELL: BEGINNER

Muscle Group: Total Body

HOW TO DO IT

1. Stand with feet shoulder width apart. Grasp bar at shoulder width or slightly wider, maintaining a neutral spine.

2. Draw bar up to the chest, flexing shoulders and bending elbows.

3. Return to starting position.

4. Perform 8 to 12 times for 2 to 3 sets.

BENEFITS: Hypertrophy of the anterior/medial deltoids and upper trapezius. Increases upright pulling strength.

DEADLIFT TO UPRIGHT ROW W/ DUMBBELLS: ADVANCED

Muscles Used: Deltoids, Trapezius, Biceps (pulling muscles)

HOW TO DO IT:

1. Stand tall with dumbbells hanging at thighs. Retract the scapulas and draw in navel toward spine while squeezing glutes.

2. Keeping arms straight, lower the dumbbells as deep as neutral (back straight) spine alignment allows. Keep good posture with head up with chest forward.

3. Perform upright row immediately by drawing dumbbells up to chest, flexing the shoulders and bending the elbows.

4. Repeat sequence3 8 to 12 times for 2 to 3 sets.

BENEFITS: This compound, total body exercise will strengthen the hamstrings and back, while upright rows strengthen shoulders, chest and triceps. The combination of deadlifts and upright rows strengthen upper body, core and leg muscles used in everyday activities.

HYDRATION AND YOU

Summer is here and with it comes hot air and high temperatures. During this season, it is especially important to stay hydrated – here are some easy-to-follow tips to make sure you’re getting enough H2O.

• Follow the 8x8 rule. Drink at least eight 8-oz. glasses of water each day.
• Replace lost water. Activity, health status and environmental conditions can affect the rate at which your body loses water, so make sure to consume more than standards recommend.
• Keep your skin healthy. Drinking enough water is the key to a healthy complexion. Hydrate it from the inside out and see results like firmer, brighter skin.
• Be aware of signs of dehydration. Dry mouth, fatigue, extreme thirst, headache, confusion and feeling dizzy or lightheaded are all signs you may need more water – but don’t wait to for these symptoms to hydrate!
• Think about fluids in general. Water exists in forms other than just pure H2O. Increase hydration by consuming things like fruits and veggies, soups and unsweetened flavored teas.

Water is a life-changer, so drink up!

JUNE EXERCISE OF THE MONTH CIRCUIT TRAINING WITH THE STABILITY BALL

PLANK: BEGINNER/INTERMEDIATE  

HOW TO DO IT:

1. Kneeling in front of stability ball, place elbows on the ball and brace abdominals

2. Flex shoulders, lift up on toes and roll out into a plank

3. Brace abdominals and keep shoulders over elbows while holding plank

4. Hold for 30 or 60 seconds, or until fatigued

*For a more advanced exercise, place shins on top of ball and maintain forearm plank position

KNEELING ROLL OUT: BEGINNER/INTERMEDIATE

HOW TO DO IT:

1. Kneel on the floor behind a stability ball

2. Rest hands on the ball about shoulder width apart

3. Roll the ball forward keeping back aligned; extend the body and reach out with hands and arms
4. Flex the shoulders while extending the hips

5. Roll back to the kneeling start position

*For a more advanced exercise, balance on the toes instead of on the knees

HAMSTRING CURL W/ PIKE: INTERMEDIATE/ADVANCED
HOW TO DO IT:
1. Lie on the back with arms outstretched and palms up
2. Place ankles and heels on the ball with toes pointing straight up
3. Contract abdominal muscles and elevate hips
4. Squeeze glutes to pike your hips from the floor
5. Bending the knees, roll the ball inward to bring your heels close to your buttocks
6. Slowly return to the start position while maintaining level hips

BENEFITS

The biggest benefit of training with a stability ball is its effectiveness in targeting core muscles. Core training can improve posture, making you seem taller and leaner. Training on an unstable surface may also improve balance and joint stability and concentrating on balancing on the ball can have neuromuscular (brain-body) and fine motor benefits.

STATEN ISLAND HEALTHY EATING-FRUITS AND VEGETABLES FOR KIDS

You look at your child’s plate and your frustration mounts: their plate is nearly full and the nightly veggies vs. dessert showdown is about to begin. What’s a parent to do? If you struggle with this on a regular basis, you’re not alone. Rather than turning dinner into a nightmare, here are some tips on exploring fruits and veggies with your children.

Let your kids be kids. You know your child better than anyone, so follow your intuition. As Harry S, Truman wisely said, “I have found the best way to give advice to your children is to find out what they want and then advise them to do it.” 

Let your children choose the fruits and vegetables at the grocery store. Give them carte blanche to choose what appeals to them. Once at home, invite them to help prepare their selection. Fun additions like fruit or veggie cutters with designs can help increase engagement. 

Plant a container garden with your children. Letting the kids choose produce to grow, and working in the garden with them, may make them excited to eat the fruits (and vegetables) of their labor. If nothing else, it’s an active, budget-friendly family activity.

Who doesn’t love pizza? Making pizza from scratch is a healthy alternative and a fun way to cook with the family. Put out the toppings, including some veggies, and let the kids load up their personal pizza pie. To get your serving of veggies, make the pizza sauce from scratch and puree the vegetables in the sauce. The kids won’t be the only ones who can’t tell the difference. 

Read books that feature beloved vegetable-eating characters. What child wouldn’t like carrots after knowing that Bugs Bunny and Peter Cottontail love them? Maybe Rapunzel can tempt your little one into eating some greens. 

Fruit smoothies are a favorite. Let your child choose their favorite fruits then add a banana, low fat milk or yogurt and ice, and blend away. To make it a little extra special, use large glasses and wacky straws. 

Don’t get frustrated if your child doesn’t like certain foods. Encourage your child to try small amounts of new things and compliment them for trying. They don’t have to like everything but they should at least try a small amount.

Have reasonable expectations. Remember that child-size servings are much smaller than adult servings. Although an adult may eat a cup of peas, a child may only have enough room for a tablespoon. 

You are the best possible role model for your children, so strive for your personal best. “We are apt to forget that children watch examples better than they listen to preaching.” - Roy L. Smith

CHILDHOOD OBESITY

It’s no secret that kids aren’t getting outside to play as often as they have in the past. Non-calorie burning hobbies like video games, TV programs and computer surfing have overtaken playing outside as the favorite after-school activity – a fact that translates into many children taking in more calories than they expend each day. Rates of childhood obesity are at the highest we’ve ever seen, which does not bode well for future wellness. The Centers for Disease Control and Prevention report that obese children are at greater risk for developing high blood pressure and cholesterol, not to mention Type II diabetes. Note these striking statistics: 

• Childhood obesity rates (ages 6-11) in the US increased from 7% to nearly 20% between 1980 and 2008 
• Adolescent obesity rates (ages 12-19) in the US increased from 5% to 18% over the same period 

Visit the CDC website for more information: http://www.cdc.gov/healthyyouth/obesity/facts.htm. Parents and caregivers are the primary influencers of children ages 8-13. Help them stay on the path to a full and healthy life by putting these few simple things into regular practice:

Lead by example. Play an active role in your child’s health by modeling better eating habits and more physical activity. Studies show that children who are overweight at eight years old are more likely to be obese as adults. 

Introduce children to a variety of sports and activities, like family bike rides or options like martial arts, dance or organized sports.

Encourage older kids to take care of their bodies. Recent data suggest that the transition to adolescence is associated with a dramatic and continuous decline in moderate-to-vigorous physical activity between the ages of 14 to 18. 

Feed them well. A healthy lifestyle isn’t just about the exercise, it’s also about diet. Offer healthy snack options and balanced meals. 

Childhood obesity is a serious public health problem that can lead to a lifetime of illness. Childhood is a fundamental time to be teaching healthy habits, and although getting kids to change may be challenging, patience and creativity will help set children on a healthy path. 

Check our next blog posting for some healthy eating tips for your child.

STATEN ISLAND CELEBRATE PHYSICAL FITNESS & SPORTS MONTH

Since 1983, May has been observed as National Physical Fitness and Sports Month by the President’s Council on  Fitness, Sports and Nutrition, and 2012’s theme is “Get active  and play in May!”

Why does physical fitness matter?

• About 37% of American adults report they are not  physically active
• Only 3 in 10 adults get the recommended amount of physical activity
• More than 108 million adults are either obese or overweight (3 in 5 Americans)

If you’re like most Americans, your busy lifestyle is what  holds you back. Moderate daily physical activity (30 min. of  brisk walking or raking leaves, 15 min. of running, etc.) helps  to lower blood pressure and cholesterol, prevent or slow  osteoporosis and reduce obesity and symptoms of anxiety,  depression, and arthritis. The President’s Council on Physical Fitness and Sports recommends 30 minutes of physical  activity 5 or more days a week for adults 18 and older, and 60  minutes of daily activity for children and teens. If that seems like a lot, don’t panic—you can break it into smaller segments  of 10 or 15 minutes throughout the day and still achieve significant health benefits.

Find something that works for you and do it! Whether it’s  hitting the gym, heading out for a hike, playing in a sports  league or taking dance classes, your fitness routine should  reflect your interests and preferences. Staying engaged in  your workouts will only help you stick with the program – and  heck, you may even enjoy it! 

Don’t be discouraged. While statistics may paint a grim  picture, the good news is that there is potential for tangible improvement in the way we live, work and play. Simply  increasing your daily activity in small amounts can yield enormous benefits. With slight changes in your activity  habits, you can achieve lasting change in your health. YOU have the ability to make things change for the better, so get  going!

EXERCISE OF THE MONTH IN STATEN ISLAND-MAY 2012

SINGLE LEG STABILITY BALL WALL SQUAT

HOW TO DO IT

1. Position a stability ball between the small of your back and the wall.

2. Gently lean against the stability ball as you maintain contact with the arch of your back.

3. Stand with your feet shoulder with apart and about 6-12 inches in front of your body.

4. Point your toes straight ahead or turn them slightly outward.

5. Lift one foot 4-6 inches off the ground and place the sole of your foot against the wall behind you.

6. Keep your weight on the heel of the foot that is on the floor.

7. While inhaling, slowly lower your hips toward the floor until they reach knee height.

8. Exhale and return to starting position.

Complete 8-12 reps on each side before changing to the other side. Complete 1-3 sets.

BENEFITS

The single leg stability ball wall squat takes you even further than the stability ball wall squat by adding a balance challenge. Master that balance challenge and you may see improved coordination and strength of the lower extremities. Test your improvement with a game of hop scotch with your children or sail around the roller skating rink with finesse. If you are looking for a personal fitness program that will deliver results and keep you motivated, our programs are perfect for you!  Visit us at sijcc.org  for more information. 

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