Middlesex Health & Life's January 2010 issue

MIDDLESEXhealth&life

T H E G O O D L I V I N G M A G A Z I N E f r o m S A I N T P E T E R ’ S H E A L T H C A R E S Y S T E M

January 2010 / $3.95

Health watch

7 fat-busting foods

Hot coifs from star stylist Tabatha Coffey

Highland Park’sMediterranean escape

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■ Memory testinggoes high-tech

■ 10 ways to beat headaches

■ Shake up your exercise routine

FRESH START!Advice to help you:• get fit• eat better• fight stress• declutter ... and more

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The buzzNotable events at Saint Peter’s University Hospital

Faces of Saint Peter’sConversations with Edward D. Fein, M.D., andThomas A. Schwartzer, M.D.

Inside lookWhat’s behind a top-notch nursing staff?When a hospital cares about its nurses, they can provide the best care for patients.

Tech savvyGetting the jump on memory lossComputerized testing helps diagnose cognitive im-pairment early, when treatments can do the most good.

Seasonal healthShake up your exercise routine Varying yourworkout can keep you interested—and fit.

Up closeBorn to serve Family tradition drew this over-achiever to medicine, the military and the ministry.

Glorious foodBe sushi-savvy! A quick primer on calorie counts

Middlesex gourmetGreece is the word Authentic Greek fare in acheery setting awaits at Pithari Taverna.

Faces of MiddlesexYour moment of Zen

Welcome letter

Editor’s letter

Flash Captured moments around the county

Things we loveHealth ’n’ beauty booty Top look-and-feel-good finds

Head-to-toe Things you can do to feel better all over

Eat well, head to toe 6 foods that do your bodygood—in some surprising ways

7 fat-beaters Burn fat more efficiently with thesefoods and drinks

Resolution solutions! Expert tips on popular pledges

On-the-clock workouts Star trainer JessiePavelka suggests 10-, 20-, 30- and 60-minute routines.

Give ‘peaceful’ a chance Steps to lessen your stress

EscapesNature’s hot baths Find serenity at 4 glorious springs.

SpotlightA cut above A chat with TV hair guru Tabatha Coffey

Health watch· 10 ways to beat headaches · Fad or fact?

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Contents

COVER IMAGE: MASTERFILE

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SPECIAL EVENTSMartin Luther King Day CelebrationMonday, January 18, 2010 | 1:00 PM – 2:00 PMA multicultural celebration. Sister Marie de Pazzi Conference Center / Saint Peter’s University Hospital / 254 Easton Avenue, New BrunswickFor more information call the Office of Community Outreach, 732-745-8551.

Fashion Runway 2010: Springtime in ParisSaturday, March 13, 2010 | 11:30 AM – 4:00 PMAnnual luncheon and fashion show sponsored by the Auxiliary of Saint Peter’s University Hospital. Fashions by Coldwater Creek; tricky tray, special basket drawings, 50/50 raffle; win a trip for two to Paris! Proceeds to benefit Saint Peter’s Breast Center. Pines Manor, 2085 Route 27, Edison. For more information call the Saint Peter’s Foundation at 732-745-8542.

Making the Connection:Caring for the Total WomanWomen’s Leadership Summit and Wellness FairThursday, March 18 | 8:30 AM – 3:30 PMProgram includes breakfast panel; roundtable discussions on topics such as finance, social media and stress management; and luncheon keynote speaker. Saint Peter’s Community Mobile Health Services and other healthcare and wellness specialists will provide health screenings.Call Middlesex County Regional Chamber of Commerce at732-745-8090 for information.

SAVE THE DATE:Saint Peter’s University Hospital’s Annual GalaSaturday, May 8The Heldrich, New Brunswick

HEALTH & WELLNESSWeight-Loss Surgery SeminarThursdays, January 14, February 11 and March 117:00 PM – 9:00 PMSaint Peter’s University Hospital254 Easton Avenue, New BrunswickIf you’re at least 100 pounds overweight, you simply can’t afford to miss this life-altering seminar. Our bariatric surgeons will explain everything you need to know to make an informed decision on weight-loss surgery. In addition, you’ll learn about The Program for LIFE™, a customized support plan for weight-loss patients. To register, call 1-866-97MYPFL (1-866-976-9735).

Community Mobile Health ServicesSaint Peter’s Community Mobile Health Services provides health education and screenings. For information contact Community Mobile Health Services at 732-745-8600, ext. 8903.

Sincerely,

MAUREEN SWICK, PHD, RN, NEA-BCVice President, Patient Care Services Chief Nursing OfficerSaint Peter’s University Hospital

FLORENCE NIGHTINGALE, THE FOUNDER OF modern nursing, saw our profession as a calling. She under-stood the bond between patient and nurse as a sacred one,and she honored that relationship. She also recognized theenvironment as the foundation on which the healing processtakes place. Here at Saint Peter’s, we believe in creating ahealing environment focused on our patients’ needs, onethat has no barriers to care and is built on a spirit of inquiry.

We also know our patients as individuals whose well-being is influenced by a spiritual, cultural and ethnic back-ground, social groups and family units. From the foods weserve to the treatments we administer, we strive to understandon a deeper level the diverse cultures that surround us and toconform our care as much as possible to the customs andbeliefs of our patients.

Nursing at Saint Peter’s has a rich history and a reputation for delivering high-quality patient and family-centered care. Our nurses are talented, capable and well-educated professionals who are backed by a dedicated andskillful support staff. We focus intensely on education,because studies demonstrate that educated nurses deliverbetter care with positive clinical outcomes. Many of ournurses hold advanced nursing degrees, from masters to doc-torates, and the majority hold at least one certification intheir fields of specialty.

Our every action is guided by knowledge, enabled byskill and motivated by compassion. As clinicians, we ensurethat our nursing practice is caring, innovative, scientific andempowering and is based on a foundation of transformationalleadership and entrepreneurial teamwork.

Much is expected of the nurses at Saint Peter’s, but thehighest expectation is that they lead with their minds andtheir hearts. In my opinion, our nurses excel! Their workreminds me of a favorite quote by inspirational author HarveyMacKay: “Find something you love to do, and you’ll neverhave to work a day in your life.” I am proud and honored tolead them.

Nursing at Saint Peter’sUniversity Hospital

Welcome LETTER

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IF RESOLUTIONS WERE EASY, WE’D ALL BE FITand trim, with no debts or vices, perfectly organized closetsand oodles of quality time to lavish on family.

The reality, of course, is that change is hard, un-wavering discipline gets tiring and our best-laid Januaryplans are often set aside by March. Still, that’s no reasonnot to try—after all, success is sweetest when the task athand is a challenge. And there’s no better time than nowto get fired up with motivation.

To help you on your journey, we filled this issuewith all manner of tips, advice and inspiration. For that“get fit” goal, for instance, we called on star trainer (andbig-time hunk) Jessie Pavelka from Lifetime’s TV showDietTribe. To put an end to those “I don’t have the time”excuses, we asked him to design effective workouts youcan complete in 10, 20, 30 or 60 minutes. Find his step-by-step plans on page 20. And when you feel your routine hasbecome too routine, turn to page 44 for advice on shakingup your fitness regimen.

If healthful eating is also on your New Year’s agenda,check out “Eat Well, Head to Toe,” page 16, where you’ll find foods you can eat to protect brains, bones,breasts and more.

Those who hope to dial down their stress levels canturn to “Give ‘Peaceful’ a Chance” on page 24, in whichwe share six strategies to help you relax, and “Nature’sHot Baths” on page 26, where we describe four getawayscentered around soothing natural hot springs.

Kick your style up a notch by following the coif tipsof celebrity hairstylist—and New Jersey resident—Tabatha Coffey on page 30, or with one of the many prod-ucts we showcase in “Health ’n’ Beauty Booty,” page 12.

Don’t see your goal of choice above? Check out“Resolution Solutions!” on page 19, where we offer aroundup of expert advice on eight common January vows.Regardless of your plans for self-improvement, we wish

you a happy and health-filled 2010!

Starting fresh

Editor’s LETTER

RITA GUARNAEditor in Chief

No one should “learn as you go” about decisions that will affect the rest of their lives. My office should be your first stop in your Divorce process. Together we will help you plan your strategy, finances, and choose the right attorney for your case. In these troubled economic times, divorce may not be viable or costs must be streamlined. We will help you decide if mediation or collaborative divorce is more suitable. Please call for a consult.


Catholic hospital sponsored by the Diocese of Metuchen � State-designated children’s hospital and regional perinatal center

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THE WOUND CARE SPECIALISTS AT SAINT PETER’S SAVED MY LEG...AND MY LIFE.I’ve got two loves in my life—my family and fishing. But after a wound on my leg just wouldn’t heal, I thought my fishing days wereover. As a diabetic I was really worried, because non-healing wounds can cause serious complications. Today, thanks to thewound care specialists at Saint Peter’s University Hospital, my wound has fully healed. I’m back fishing again…and teaching mygrandchildren how not to let that big one get away.

To learn more about our Wound Care Center® and Hyperbaric Services, call 732-846-6199 or visit saintpetersuh.com

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Middlesex Health & Life Staff

editor in chiefRITA GUARNA

art director SARAH LECKIE

senior editorTIMOTHY KELLEY

managing editorJENNIFER CENICOLA

assistant editorKRISTIN COLELLA

executive vice president, salesand marketingJOEL EHRLICH

regional advertising directorDOUGLAS C. BARKER JR.

director, internet and new mediaNIGEL EDELSHAIN

production managerCHRISTINE HAMEL

advertising services managerTHOMAS RAGUSA

senior art director, agency services

KIJOO KIM

circulation directorLAUREN MENA

editorial contributions:

The editors invite letters, article ideas and

other contributions from readers. Please

write to Editor, Middlesex Health & Life, 110

Summit Avenue, Montvale, NJ 07645; tele-

phone 201-571-7003; fax 201-782-5319; e-

mail [email protected]. Any manu-

script or artwork should be accompanied by

a self-addressed envelope bearing adequate

return postage. The magazine is not respon-

sible for the return or loss of submissions.

advertising inquiries:

Please contact Doug Barker at 201-573-5557

or [email protected].

J A N U A R Y 2 0 1 0


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Saint Peter’s Healthcare System Staff

president and chief executive officerRONALD C. RAK, J.D.

executive vice president

and chief marketing officer

PETER CONNOLLY

director, marketing and media relations

MICHELLE LAZZAROTTI

marketing and public relations representative

VIRGINIA SCIORRA

Saint Peter’s University Hospital Staff

president and chief executive officer

ALFRED GLOVER

president, medical and dental staff

SUZETTE JOHNSON, M.D.

Saint Peter’s Health and Management

Services Corporation Staff

president and chief executive officer

STEVEN S. RADIN, ESQ.

SAINT PETER’S HEALTHCARE SYSTEM

254 Easton Avenue, New Brunswick, NJ08901. For more information about SaintPeter’s facilities and services, please visit

www.saintpetersuh.com or call 732-745-8600.

P u b l i s h e d b y

Wa i n s c o t M e d i a

chairman

CARROLL V. DOWDEN

president

MARK DOWDEN

executive vice president

JOEL EHRLICH

vice presidents

AMY DOWDEN

NIGEL EDELSHAIN

RITA GUARNA

SHANNON STEITZ

SUZANNE TRON

subscription services:

To inquire about a subscription, to change an

address or to purchase a back issue or a reprint

of an article, please write to Middlesex Health

& Life, Circulation Department, PO Box 1788, Land

O Lakes, FL 34639; telephone 813-996-6579; e-mail

[email protected].

Middlesex Health & Life is published four times a yearby Wainscot Media, 110 Summit Avenue, Montvale, NJ07645, in association with Saint Peter’s HealthcareSystem. This is Volume 3, Issue 4. ©2009 by WainscotMedia LLC. All rights reserved. Subscriptions in U.S.:$14.00 for one year. Single copies: $3.95.

Material contained herein is for informational purpos-es only. If you have medical con-cerns, seek the advice of a health-care professional. Acceptance ofadvertising by Middlesex Health & Life does not con-stitute an endorsement of products or services.


FLASHGOLFERS CAME OUT TO THE RIDGE AT BACKBrook in Ringoes for the 23rd Annual Sharon MonteroGolf Classic. Proceeds from the event will benefit SaintPeter’s Healthcare System. At the Heldrich Hotel inNew Brunswick, meanwhile, Literacy Programs ofNew Jersey held its first-ever gala. Elsewhere, theMetuchen-Edison Area Branch of the NAACP held a“Freedom Fun Gala,” featuring dinner, cocktails and asilent auction. And the Metuchen-based WomenHelping Women held its seventh annual “Starry NightGala.” Funds raised will help the group provide coun-seling and support services to women struggling withabuse, depression, self-esteem and other issues.

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SHARON MONTEROGOLF CLASSIC 1. Dan Plenzo, Susan

Rappaport, Peter DeRosaand Bill Szumski

2. Brad Coleman, MichaelMcCormick and ChrisMaltese

LITERACY PROGRAMSOF NEW JERSEY GALA3. Eman Tana and Alex Hill

4. Joann Roddy, Jackie Holtz, honoree Jean Holtz, Molly Loprete andKathleen Fredericks

NAACP GALA 5. Earl and Ann Marie White,

Kasandra Slade

6. Milani and RenataHernandez

7. Keith and Toya Beasley

STARRY NIGHT GALA 8. Sara Lesko and Derek

McKechnie

9. Sarah Lamanaco, Gregory Cyrwus andDonna Lamonaco

10. Catherine Rieker

11. Michelle and Siena Marino

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Think you belong in Flash? Send

photos from your gala or charity

event to Middlesex Health & Life,

att: Flash editor, 110 Summit

Avenue, Montvale, NJ 07645; or

e-mail [email protected].

Include your contact information, a

short event description and names

of all who appear. (Submissions are

not guaranteed to appear and

must meet the following image

specs: 4x6 color prints or 300 dpi

jpg, tif or eps files. Prints must be

accompanied by an SASE in order

to be returned.)

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Things WE LOVE

Health ’n’ beauty booty

1. Reduce your carbon footprint in style withFeelgoodz recyclable and biodegradableflip-flops, $19.99, made of all-natural rubberthat molds to the shape of your feet.

2. Give layered locks extra volume and shinewith Redken’s Layer Lift 07 Length ElevatingSpray-Gel, $15, featuring new Clean-FeelTechnology that helps control frizz.

3. Harsh chemicals, begone! These all-natural towelettes from Organic Wear byPhysicians Formula, $9.95 for 25, gentlyremove makeup and moisturize skin withorganic soy and other earth-consciousingredients.

4. Who knew a water bottle could be sosmart? Sportline’s digital HydraCoach,$29.99, keeps your fluid consumption in check by calculating your personalhydration needs, tracking your daily and hourly fluid consumption and more.

5. A blend of lily of the valley, rose damas-cena, Italian mandarin pink peony andmusk, Becker-Eshaya’s b.e. perfume, $65

for a 51-milliliter bottle, will keep yousweetly scented all winter long.

6. Going nuts with knots? The nutrient-richPrep by Bumble and Bumble, $17 for an 8-ounce bottle, not only detangles, it giveslife to fine tresses and helps styles stay put.

7. Infused with vitamins A, C and E,SkinMedica’s TNS Night Eye Repair, $90,improves the appearance of fine lines andwrinkles by strengthening the delicate skinaround your eyes.

8. Used by contestants on NBC’s hit weight-loss show The Biggest Loser, Apex’sBodybugg calorie system, $199, trackshow many calories you consume and burnwith a sensor-equipped armband and acustomizable Web-based program (6-month subscription included).

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If you have asthma,try yoga. Its deep-breathing exerciseshave been shown tostrengthen lungs andimprove theircapacity.

Lungs

Lose a little weightfor your knees’ sake.Twenty percent ofseverely overweightpeople in their 40sand 50s will developknee arthritis. Thegood news? For eachpound of weight sufferers lose, theyrelieve 4 pounds ofpressure from theirknees, studies say.

Knee

HEAD-TO-TOEThings you can do—all over—to feel better

More than 30 millionAmericans suffer fromstuffiness in theseeight walnut-sizedcavities. For relief,inhale the scent ofeucalyptus, whicheases sinus pressure.

SinusesHeadaches are themost common neuro-logical ailment in theU.S., but few knowthat perfume, storms,ponytails and hungercan bring on throb-bing. The remedies?Avoid strong scents ifyou’re sensitive, takeibuprofen when there’sa barometric pressurechange, loosen hairand eat regularly.

Head

If you spend hours atthe computer, youcould be at risk for“mouse elbow,” arepetitive stress injurycaused by ergonomi-cally unsound desksetups. Avoid it bykeeping your mousedirectly adjacent toyour keyboard to minimize movement.

Elbow

Tummy on the fritz?Try ginger. Severalstudies confirm theroot’s effectiveness inreducingnausea andvomiting. Sprinklepowdered ginger intea, suck on a gingercandy or swallow it incapsule form.

Stomach

Go ahead—havethat daily cup ofcoffee. In a recentstudy, long-termdrinkers of one tothree cups a day hada lower risk of dyingfrom heart disease.(But stick to one cup;other research linksincreased caffeineconsumption withweight gain.)

Heart

Need another reasonto stop smoking?Doctors say thehabit reduces bloodflow to the spine,which causes discs todegenerate and canlead to chronic lowerback pain.

Lower back

Nearly 25,000 peoplesprain an ankle everyday, and some of theseinjuries result fromwearing the wrongshoe size. To find theperfect fit, shop forshoes at the end of theday when your feetare at their largest, andget feet remeasuredevery few years.

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FreshSTART

Head-Toe_MSX_409_v1.jc 12/4/09 11:07 AM Page 60

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EAT WELL, HEAD-TO-TOE6 foods that do your body good—in some surprising ways

EyesEat this: SWEET POTATOESHere’s why: They’re a greatsource of beta-carotene, anantioxidant that promotes eye health and can help prevent cataracts.Did you know? A sweetpotato also contains almosttwice the recommended dailyallowance of vitamin A,which is essential to vision.

BrainEat this: APPLESHere’s why: They contain aflavonoid called quercetinthat has been shown in stud-ies of mice to protect braincells against injury from oxidation. High apple consumption has also beenlinked to lower-than-averagerates of one kind of stroke.Did you know? Apple-juicestudies suggest that applesalso may heighten the brain’sproduction of a key neuro-transmitter called acetyl-choline, improving memory.

BreastEat this: SALMONHere’s why: Salmon is a richsource of vitamin D, andresearch indicates that boosting your intake of thisvitamin can lower yourbreast-cancer risk.Did you know? Salmon alsocontains omega-3 fatty acids,which may add to that cancer-fighting benefit (expertsaren’t yet unanimous) andwhich otherwise amount to a health-effects home run, benefiting arteries, bloodpressure, brain, eyes, metabo-lism, muscles and more.

HeartEat this: STRAWBERRIESHere’s why: They reduceinflammation in the arteriesand increase levels of theheart-healthy vitamin folatein the blood. Did you know? Strawberriescan help whiten teeth! Theycontain malic acid, whichacts as an astringent, buffingaway discoloration from not-so-pearly whites. Combine amashed strawberry with ahalf-tablespoon of bakingsoda and apply the mixture toyour teeth, leaving it on forfive minutes, then brushingaway with toothpaste. (Justdon’t do this more than oncea week—you risk damagingtooth enamel.)

StomachDrink this: GREEN TEAHere’s why: It may fightstomach cancer: A recentstudy found that women who drank five or more cupsof green tea a day were 20percent less likely to developthe disease.Did you know? Generally,green tea has just one-third to one-half the caffeine ofblack tea.

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BonesEat this: BROCCOLIHere’s why: It’s not onlystrong in bone-strengtheningcalcium, it’s also loaded withvitamin C, which is essentialfor the maintenance andrepair of bones. A cup ofbroccoli boasts more thantwice the recommended dailyallowance of C—more thanis found in an orange. Did you know? Broccoli alsocontains two phytonutrientsthat may help the body fightcancer—one by suppressingtumor-cell growth, the otherby clearing the system of cancer-causing substances.

FreshSTART

bodyfoods_MSX_409_v4.SL 12/4/09 11:06 AM Page 60



Accredited by the American College of Surgeons’ Commission on Cancer � Catholic hospital sponsored by the Diocese of Metuchen � State-designated children’s hospital and regional perinatal center

Dorothy and Gregory Kacprzynski

THE BREAST CANCER SPECIALISTS AT SAINT PETER’S COULDN’T HAVE BEEN MORE CARING.I’ve always been there for my son. So nothing was going to stop me from being there at his graduation—not even being diagnosed withbreast cancer. The cancer specialists at Saint Peter’s University Hospital understood that I had to win the biggest battle of my life for theboth of us. Using the latest cancer therapies blended with a level of caring that was nothing short of amazing, I didn’t miss one of themost important moments in his life…and mine.

To learn more about our Breast Cancer Care, call 732-745-6687 or visit saintpetersuh.com


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7 fat-beatersTalk about the best of both worlds: Researchers have discovered that certain foods anddrinks actually help your body burn fat more efficiently—so you can nibble and whittleyour middle at the same time. Here are 7 such items and their claims to fame:

What: BLUEBERRIESWhy: A recent University ofMichigan study suggests that thephytochemicals in blueberriesinfluence the genes that controlhow we process glucose, therebyhelping our bodies store andburn fat more effectively. Calories per serving: 84 caloriesper cup

What: OATMEALWhy: High in fiber, oatmeal helps yourbody burn calories by boosting yourmetabolism. In 2008, a Penn StateUniversity weight-loss study reportedthat people whose diets were rich inwhole grains lost significantly moreabdominal fat than those who ate onlyrefined grains. The whole-grain groupalso had a big reduction in C-reactiveprotein levels, a heart-disease marker.Calories per serving: 159 calories per cup

What: CHILI PEPPERSWhy: They get their heat from acomponent called capsaicin,which has been shown to sup-press appetite and boost metab-olism. One Dutch study reportedthat subjects ate fewer caloriesand rated themselves as moresatisfied when they consumedcapsaicin half an hour beforeeach meal. Calories per serving: 19 caloriesfor each pepper

What: ALMONDSWhy: Researchers believethat the body may notfully absorb the fat inalmonds and that the cellwalls of the nuts may actas a barrier against fat.Besides lowering choles-terol and reducing the riskof heart disease, almondscan lessen food cravingsby making you feel fuller. Calories per serving: 163calories per ounce

What: GREEN TEAWhy: This soothing brew contains epigallocatechingallate (EGCG), one of a group of antioxidants called catechins. Research indicates that catechins increaseenergy expenditure and fat-burning, and may help con-trol weight. A 2007 review of research on the subjectconcluded that consuming five to six cups of green teaper day does indeed have metabolic benefits.Calories per serving: 0 calories per cup

What: AVOCADOWhy: This fruit is another excel-lent source of abdominal fat–reducing monounsaturated fattyacids, which in a study reported inDiabetes Care were shown tocurb “central body fat distribu-tion.” Avocados also boast beta-sitosterol, a plant-based fat thatmay lower cholesterol. Calories per serving: 80 caloriesfor 1⁄4 avocado

What: OLIVE OILWhy: Olive oil is high in monounsaturated fattyacids—a type of healthy fat recently found to helpshrink the accumulation of belly fat. Opt for extra-virgin, the least-processed form of the oil, whichcontains the most antioxidants. Calories per serving: 119 calories per tablespoon

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FRESH STARTb y K r i s t i n C o l e l l a

VOW THIS WILL BE THE YEAR YOU’LL FINALLY STICK TO YOUR NEW YEAR’S GOALS

OF SELF-IMPROVEMENT? DON’T GO IT ALONE—TAKE THIS ADVICE FROM THE EXPERTS

ON HOW TO ACHIEVE SUCCESS WITH 8 POPULAR PLEDGES.

Resolution solutions!b y K r i s t i n C o l e l l a

Resolution: Quit smokingStrategy: Meet with yourdoctor to determine the besttreatment option for you, suchas over-the-counter nicotinereplacement therapies or pre-scription medications, says theNational Cancer Institute.Once you begin treatment,remove all tobacco productsfrom your home, car and work;avoid situations that triggercravings; find new hobbies tooccupy your time; and writedown your reasons for quitting,reviewing them whenever temp-tation strikes. Reward progresswith a massage or dinner out—but remember your greatestreward is a healthier life!

Resolution: Work out regu-larly Strategy: Follow thesesteps from the Mayo Clinic (butget your doctor’s OK first):Assess your fitness to gagefuture progress by measuringthings like your pulse rate after a1-mile walk and the time ittakes to complete that walk.Create a workout schedule thateach week incorporates at least 5 hours of moderate or 21⁄2 hoursof vigorous aerobic activity, andtwo 20- to 30-minute strength-training sessions. Start slowly,gradually increasing your rou-tine’s intensity. Re-assess yourfitness after six weeks, and againevery three to six months. (Needmore guidance? See page 20.)

Resolution: Break your techaddiction Strategy: Can’tstop checking e-mail andTwitter? If technology is affect-ing your work or personal rela-tionships, it’s time to cut back,says Gary Small, M.D., profes-sor of psychiatry at the UCLASemel Institute and author ofiBrain: Surviving the Technolog-ical Alteration of the ModernMind. Keep a log of how muchtime you spend online daily,then shave a few minutes offeach day. Set aside specific timesfor tasks like checking e-mail, sothey won’t haunt you through-out your day. And devote moretime to offline activities, such asmeeting friends for coffee.

Resolution: Get out of debtStrategy: Keep a diary ofyour daily expenses for one totwo months to help determinewhether your expenses exceedyour income, says Evan S.Branfman, associate financialadviser with Ameriprise Finan-cial Services Inc. in Melville,New York. If you’re spendingtoo much, look for ways to cutback. Plagued by credit carddebt? Try calling your creditcard company to negotiate areduction in interest rates, saysBranfman. If your debt woesseem too overwhelming tohandle yourself, consider sched-uling a consultation with afinancial adviser.

Resolution: Lose weightStrategy: First get your doc-tor’s approval, then considermeeting with a dietitian todevelop an exercise and calorieplan, says Andrea Spivack, aregistered dietitian with theAlbert J. Stunkard WeightManagement Program at theUniversity of Pennsylvania.Keep a food journal and sur-round yourself with supportivepeople and motivating items,such as fresh fruit. Also makeyourself accountable, addsSpivack, whether to a dietitian, agroup leader or a friend who’sexpecting you at the gym.

Resolution: Declutter yourhome Strategy: Start bychoosing one specific area totackle at a time and gatheringall necessary supplies, such asgarbage cans and recycling bins,says Laura Leist, president ofthe National Association ofProfessional Organizers. Next,sort through all items in thatarea, eliminate what you nolonger need and purchase andinstall any additional containersor shelves you think the arearequires. Once you’ve success-fully organized your space, keepclutter in check by repeatingthis process every few months.

Resolution: Improve yourposture Strategy: “Poor pos-ture causes a tremendous strainon the spine,” says chiropractorCynthia Vaughn of the AustinChiropractic Center in Austin,Texas. When standing, avoidslouching by keeping the centerof your ears directly above thecenter of your shoulders, saysDr. Vaughn. At the office, sitwith your buttocks and thesmall of your back pushed intothe back of your chair, and keepyour feet flat on the floor withyour knees at a 90-degree angleto the floor (adjust chair heightif necessary).

Resolution: Stop runninglate Strategy: Start prepar-ing for your workday the nightbefore, from selecting youroutfit to making your lunch,says Atlanta-based personalproductivity expert PeggyDuncan, author of The TimeManagement Memory Jogger. Ifyou’re still running late, set anearlier wake-up alarm to giveyourself more time to get ready.To avoid tardiness to appoint-ments and social engagements,record the dates and times ofall your commitments in anagenda book or an electroniccalendar. ■

M I D D L E S E X H E A L T H & L I F E / 1 9

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On-the-clockWORK OUTS

FRESH START

ON LIFETIME’S HIT REALITY SHOW

DietTribe, personal trainer Jessie Pavelka

helps five real-life friends lose weight

while juggling jobs, family and other

struggles. It’s a premise many of us can

relate to, as our own busy schedules leave

little time—and motivation—for exercise.

But the truth is you don’t have to set aside

large chunks of time to reap the benefits

of fitness: According to the Centers for

Disease Control and Prevention, exercis-

ing in shorter bursts throughout the day

still does your body good. So Middlesex

Health & Life asked Pavelka to design

workout routines of four different lengths

to give you a chance to choose what

works best for you. (Remember: Always

check with your physician before starting

an exercise routine.)

IN A TIME CRUNCH? STAR TRAINER JESSIE PAVELKA SUGGESTS

10-, 20-, 30- AND 60-MINUTE ROUTINES

10-MINUTE WORKOUT“Even though 10 minutes isn’t a lot of time, you can stillget your blood pumping and your heart rate up,” saysPavelka. “For great results, try interval training on a treadmill.”

• Walk for 1 minute at a moderate to fast pace.

• Jog or sprint for 1 minute.

• Repeat this pair of steps four more times.

Kick it up a notch! “If you’re in good shape, challengeyourself by increasing speed and incline,” says Pavelka.

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20-MINUTE WORKOUT“Here’s a quick routine you can do on your lunch hour that helps burn fat and build muscle,” saysPavelka. “You can do these exercises practically anywhere—all you need are some dumbbells and your-self! If you’re a beginner, start off with light weights that aren’t too taxing, and feel free to take shortbreaks between exercises.”

• DO 3 SETS OF SQUATS (15–20 REPETITIONS PER SET, PIC-TURED LEFT): Stand with your legs shoulder-width apart.Keeping your chest up, bend your knees and lower yourbehind as if you’re sitting in a chair. Do not let your knees jutout past your toes. Return to a standing position. Repeat.

• DO 3 SETS OF PUSH-UPS (15–20 REPS/SET): Lie chest-down on the floor with your hands flat on the ground beneathyour shoulders, your legs straight and your toes tucked under.Keeping your body straight, press into your hands to raiseyour torso and legs off the ground, then bend your elbows tolower yourself back toward the floor, stopping before yourbody reaches the ground. Repeat.

• DO 3 SETS OF LUNGES (15–20 REPS/SET, PICTURED BOTTOM LEFT): Stand with your feet shoulder-width apart.Step forward with your right leg, bending your knees untilboth legs are at approximately 90-degree angles. Push upthough your right leg to return to the starting position. Repeatwith the left leg.

• DO 3 SETS OF BENT-OVER ROWS (15–20 REPS/SET):Standing with your knees slightly bent and your feet aboutshoulder-width apart, hold a dumbbell in each hand. Keepyour arms fully extended so the dumbbells hang straightdown. Bend forward at your hips so your chest is leaningover your feet. Keeping your torso stationary, bring yourelbows straight back to approximately a 90-degree angle, sothat the dumbbells stop at your sides. Return to start posi-tion and repeat.

• DO 3 SETS OF SIDE LUNGES (15–20 REPS/SET): Stand withfeet together facing forward, hands on your hips. Place yourright foot out to the side, away from your body, bending yourright knee as you do so. Keep your chest up and make surethat your knee does not extend past your toes. Push into yourright leg to return to the starting position, then repeat withyour left leg.

• DO 3 SETS OF SHOULDER PRESSES (15–20 REPS/SET): Siton a bench or chair and hold a dumbbell in each hand. Bendyour elbows and raise your hands up to shoulder height so thedumbbells are positioned next to your ears. Keeping your backstraight, push the dumbbells up until your arms are extendedoverhead. Lower the dumbbells to shoulder height. Repeat.

Kick it up a notch! As you get stronger, try forgoing breaksbetween exercises—for example, going from squats straightinto a set of push-ups, says Pavelka.

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30-MINUTE WORKOUTIncorporate a mix of cardio and strength training in your half-hour routine by starting with the 10-minuteworkout described, and then immediately following it with the 20-minute routine, the trainer says.

KICK IT UP A NOTCH! “If things start to get too easy, consider using heavier weights and increasing thenumber of sets and repetitions,” says Pavelka.

FRESH START

2 2 / J A N U A R Y 2 0 1 0

60-MINUTE WORKOUT“If you have time to enjoy a full hour’s workout,here’s one that I do for myself and my clients thatcombines intense cardio with some good resis-tance training,” says Pavelka. “The routine may bestrenuous for some, so if you don’t get through allthe exercises at first, just keep working at it.” Youcan take a break between circuits, he adds; justaim for each circuit to take about 10 minutes.

Start with stretching and 5 to 10 minutes of walkingto warm up.

CIRCUIT 1:• DO 3 SETS OF SQUATS (15–20 REPETITIONSPER SET): Stand with your legs shoulder-widthapart. Keeping your chest up, bend your knees andlower your behind as if you’re sitting in a chair. Donot let your knees jut out past your toes. Return toa standing position. Repeat.

• DO 3 SETS OF PUSH-UPS (15–20 REPS/SET, PICTURED TOP RIGHT): Lie chest-down on the floorwith your hands flat on the ground beneath yourshoulders, your legs straight and your toes tuckedunder. Keeping your body straight, press into yourhands to raise your torso and legs off the ground, thenbend your elbows to lower yourself back toward thefloor, stopping before you reach the ground. Repeat.

• DO 3 SETS OF JUMPING JACKS (15 REPS/SET,PICTURED RIGHT).

CIRCUIT 2:• DO 3 SETS OF LUNGES (15–20 REPS/SET): Standwith your feet shoulder-width apart. Step forwardwith your right leg, bending your knees until bothlegs are at approximately 90-degree angles. Pushup though your right leg to return to the startingposition. Repeat with the left leg.

• DO 3 SETS OF BENT-OVER ROWS (15–20 REPS/SET): Standing with your knees slightly bent and

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your feet about shoulder-width apart, hold adumbbell in each hand. Keep your arms fullyextended so the dumbbells hang straight down.Bend forward at your hips so your chest is lean-ing over your feet. Keeping your torso station-ary, bring your elbows straight back to approxi-mately an 90-degree angle, so that the dumb-bells stop at your sides. Return to start positionand repeat.

• DO 3 SETS OF EXPLOSIVE VERTICAL JUMPS(10–15 REPS/SET, PICTURED RIGHT).

CIRCUIT 3:• DO 3 SETS OF DEAD LIFTS (12–15 REPS/SET):Stand with your feel shoulder-width apart, grasp-ing a barbell or other weight with an overhandgrip. Squat down until your hips are even withyour knees, keeping your chest up and your heelsdown at all times. Come to a brief stop when theweight reaches the floor. Slowly lift back to stand-ing position, pushing up with your thighs andpulling up with your back. Repeat.

• DO 3 SETS OF BICEP CURLS (12–15 REPS/SET): Stand holding a set of dumbbells at yoursides. Bending your elbows, raise both hands toyour shoulders, your palms facing in. Slowly lowerarms to the starting position. Repeat.• DO 3 SETS OF SIDE-TO-SIDE JUMPS (10–15REPS/SET).

CIRCUIT 4:• DO 3 SETS OF STEP-UPS (12–15 REPS/SET):Step onto and off of a platform, such as a stepstool or a park bench.

• DO 3 SETS OF TRICEP KICKBACKS (12–15REPS/SET, PICTURED RIGHT): Hold a dumbbellin each hand and bend over at the waist so thatyour torso is at a 45- to 90-degree angle to thefloor. Bend your arms and pull your elbows up totorso level. Keeping your elbows in place,straighten your arms out behind you, then bendthem back to the starting position. Repeat.

• DO 3 SETS OF CRUNCHES (15–20 REPS/SET).

End with 5 to 10 minutes of walking to cool down.

Kick it up a notch! Incorporate interval traininginto the mix (see 10-minute workout) for an extraboost of cardio, says Pavelka. ■

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FRESH START

CAN’T PICTURE YOUR LIFE WITHOUT CONTINUAL STRESS?

HERE’S HOW YOU CAN—AND WHY YOU SHOULD

b y J e n n i f e r C e n i c o l a

Give ‘PEACEFUL’a chance

1TAKE A MEDITATIONBREAK. Whether or not you’reseeking spiritual enlightenment,

a few calming moments of silence canhave a wonderful soothing effect.

The jury’s still out on just howhealth-promoting meditation is, but some stud-ies have found it reduces blood pressure, heart rate andcholesterol levels. A recent report published inthe American Journal of Hypertension, forinstance, found that people at risk forhypertension who practiced 20 minutesof meditation daily lowered their bloodpressure significantly and reduced by52 percent their risk of developinghypertension in the future. Experts sus-pect that meditation brings benefits by

quieting the sympathetic nervous sys-tem (responsible for our “fight-or-flight”response) and amping up the parasym-pathetic nervous system (which slows

heart rate and breathing and improvesblood flow), notes the National Center for

Complementary and Alternative Medicine, adivision of the National Institutes of Health. The

result: more day-to-day serenity.Techniques vary widely, but most

involve finding a comfortable position in aquiet spot, then either focusing on your

breathing or repeating a mantra. Youmight begin with just five minutes a day, gradually working up to 20 min-utes or more. A wide variety of get-

started manuals can be found at yourlocal bookstore.

A pressure-filled life is about as American as apple pie and Friends

reruns—so much so that many of us wear our stress as a badge of honor,

accepting the cranky impatience, throbbing headaches and sleepless

nights as the price we pay for how in-demand our time is. But the possible

long-term effects of stress (a weakened immune system, blood clots, high

blood pressure and heart disease among them) are nothing to boast

about—or flirt with. So in this issue’s “fresh start” spirit, we offer 6 ways

to ease your troubled mind—and, in the process, do your body good.

Stress_MSX_409_v3.jc 12/4/09 10:42 AM Page 16


2SMELL THE ROSES. It’s notjust their pretty petals thatcause flowers to brighten your

mood—their fragrance may actuallycalm tensed-out nerves. In Japaneseresearch published earlier this year,mice exposed to stress-inducing situa-tions had lower levels of neutrophilsand lymphocytes—two types of stress-related immune cells—when they sniffedlinalool, a scented compound found inblooms. They also showed reduced activityin more than 100 genes linked to thestress response. With additional research, this demonstrated physio-logical reaction may add credence tothe therapeutic claims long made byproponents of aromatherapy.

3PUT THE KETTLE ON. You’veprobably heard that a spot of hot teacan soothe frazzled nerves—now there’s

research to support the claim. British investiga-tors (of course) divided 75 men into twogroups, one of which sipped black teadaily for six weeks, while the otherdrank a caffeinated placebo. After thisperiod, the men were asked to complete a stressful task. Researcherstook blood samples an hour later andfound that the tea drinkers had lowerlevels of the stress hormone cortisol,indicating that they recovered from thestress more quickly than did the tea-free group.

4GET SOME EXERCISE. It’s well-documented that physical exertioncan help alleviate stress, so why

not try something new? Setting a goalfor yourself can help you stay moti-vated, and Cool Running’s “Couch to5K” plan (go to www.c25k.com andclick “Cool Running”) is a great placeto start. Designed for the nonrunner, thisnine-week program eases you in (you’ll do

no more than 60 seconds of jogging atfirst), but gradually gets you race-readyfor a 5K competition.

Those with more of a techieleaning might opt for iFitness, a $1.99iPhone app that offers detailed instruc-

tions (in pictures, text and video) onsome 230 exercises. Choose the area of the

body you want to target, and pick the moveyou like best; design your own workouts by com-

bining individual exercises into different rou-tines. Just slip your phone into your gym

bag and you’re ready to go! (Be sure toconsult with your doctor or otherhealthcare professional before embark-ing on a new exercise program.)

5CHUCKLE. There’s good rea-son why your mood improveswhen you’ve been giggling over

30 Rock or scanning The Onion’s headlines.The Mayo Clinic reports that laughter has a pos-

itive impact on your stress response, leading to amore relaxed feeling. Chuckles can also stim-

ulate your heart, lungs and muscles andeven ease stomachaches, thanks to their

positive effects on digestion. Personally,we love any medical advice that deemswatching Animal House (Bravo’s toppick on its “100 Funniest Movies of All

Time” list) time judiciously spent.

6GO HIGH-TECH. Sure, ventingon your cell phone or zoning out to your iPod might make you feel

better, but what about a handheld devicedesigned to help you chill? HeartMath’s

emWave Personal Stress Reliever ($199)has a sensor that measures your stresslevels based on breathing and changesin heart rhythm. The device thenguides you through reducing yourstress via breathing exercises and other

techniques. A colorful display showsyour progress as you go so you can adjust

as needed. ■

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2 6 / J A N U A R Y 2 0 1 0

Located at the northern end of lush Napa Valley, thischarming area attracts families and couples alike with

its numerous spas and spa-hotels featuring pools and bathsfilled with mineral-rich water piped from local hot springs. Water temperature: Because water straight from thesprings is often too scorching for humans (some reach 350degrees), most spas and resorts cool water to a more com-fortable 92 to 104 degrees. Fee: Spa fees vary; popular treatments include the pri-vate mineral bath at Roman Spa Hot Springs Resort ($65for 60 minutes; 1-800-404-4772, www.romanspahotsprings.com), and the mineral whirlpool bath with a 30-minute massage at Dr. Wilkinson’s Hot Springs Resort($117; 707-942-4102, www.drwilkinson.com).

Where to stay: Luxury and eco-consciousness flawlesslycombine at the Solage Calistoga resort (1-866-942-7442,www.solagecalistoga.com), which features 89 environ-mentally friendly studios and suites, a 20,000-square-footspa offering baths in natural geothermal mineral watersand 22 open acres surrounded by the Mayacamas andPalisades mountain ranges ($475 to $875 per night).

Where to eat: For innovative American cuisine made

ESCAPES

4 GLORIOUS SPRINGS WHERE

YOU CAN SOAK YOUR WAY

TO SERENITY

Healing waters—they’re a phenomenon often des-

cribed in myths and lore, but do they really exist? Many

believe the mineral-rich natural hot springs that dot

America’s landscape, with water bubbling up from deep

below the earth’s surface, are a cure-all. And it’s a safe

bet the four dazzling destinations described here,

which range from coast to coast, will provide therapeu-

tic relaxation and rejuvenation, thanks to their arrays of

luxury pools, soothing spas and other amenities. Read

on for all you’ll need to know to take the most memo-

rable bath of your life.

with fresh, locally farmed ingredients, head to JoLe inCalistoga (707-942-5938, www.jolerestaurant.com),where you can feast on watermelon and feta salad,Alaskan halibut in tomato mint jam, roasted duck breastwith corn and chipotle pancakes—and more. Don’t for-get to order a glass or bottle from the sweeping wine list,which offers regional and international selections.

Other attractions: This is Napa, silly. Oenophiles cansavor sips at some 700 wineries, including MerryvaleVineyards in St. Helena (707-963-7777, www.merryvale.com), which offers two-hour wine-tasting seminarson weekends ($25 per person); and V. Sattui (707-963-7774, www.vsattui.com), also in St. Helena, which givestastings and tours in its castle-like stone winery buildingand features 2.5 acres of shaded picnic grounds, whereguests can enjoy food and wine purchased from the vine-yard’s European-style marketplace. For a family-friendlyactivity visit the Old Faithful Geyser of California inCalistoga (707-942-6463, www.oldfaithfulgeyser.com),which sprays 60 to 100 feet of scalding water into the airevery 30 minutes ($10 for adults; $7 for seniors; $3 forchildren 6 to 12; free for children under 6).

Nature’s hot baths

Calistoga, California

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Warm Springs and Hot Springs, Virginia

adorned guest rooms and suites—each complete withLCD TVs, plush robes and plump feather pillows—plusthree championship golf courses, a downhill ski area anda 48-stable equestrian center and show ring. To experienceit all, book the Unlimited Activities Package ($275 and upper night), which includes room accommodations, limit-less carriage rides, golf, fly-fishing, kayaking and more.

Where to eat: For a taste of fine country fare with aside of history, take in a meal at the WaterwheelRestaurant (540-839-2231, www.gristmillsquare.com),located in a century-old mill building at the Inn atGristmill Square in Warm Springs. Selections includefresh local trout, roast duckling and tournedos au poivre.

Other attractions: With more than 170,000 acres of theGeorge Washington National Forest set in Bath County,back-to-nature opportunities abound, from boating,waterskiing and fishing on Lake Moomaw to hiking andbiking on some 120 trail miles. Afterwards, relax with achamber music concert at the Garth Newel Music Centerin Warm Springs (540-839-5018, www.garthnewel.org).

These two historic towns nestled in the AlleghenyMountains of Bath County once welcomed Thomas

Jefferson, who visited their hot springs in 1818 in hopes ofhealing his recurrent rheumatism. Modern-day visitorscan bathe in spring water at the European-style spa ofThe Homestead resort (1-866-354-4653, www.thehomestead.com) in Hot Springs, which offers 36 treatmentrooms and a magnificent indoor pool; and Jefferson Poolsin Warm Springs, which offers two covered soaking pools(clothing optional between 1 p.m. and 6 p.m.).

Water temperature: The water at Jefferson Pools iskept at 98 degrees—the spring’s natural temperature—while the pool at The Homestead spa is cooled to about89 to 92 degrees.

Fee: $17 per person per day for Jefferson Pools; the poolat The Homestead spa is free for guests and open to vis-itors who book spa treatments, such as the 15- to 20-minute herbal-infused bath ($58).

Where to stay: In addition to its world-class spa, thebreathtaking Homestead resort offers 483 impeccably

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two-bedroom, two-bath suite with kitchen.

Where to eat: From the 12-ounce “scorpion steak” (aNew York strip steak with three spicy shrimp; $26.95) tolamb chops in brown cognac sauce ($23.95), the casual but beloved Outlaw Restaurant (970-325-4366, www.outlawrestaurant.com) offers fine tastes in a rustic, Western-inspired setting.

Other attractions: Coloradans love the outdoors, somake like the locals and hike through Box CanyonWaterfall and Park, which features a 285-foot waterfallplummeting into a narrow, quartzite canyon. Visit theOuray County Historical Society Museum (970-325-4576, www.ouraycountyhistoricalsociety.org)—hailed bythe Smithsonian Institution as the “best little museum inthe West”—which features exhibits focusing on mining,ranching and railroading in the area’s Wild West days.(Don’t miss the 1882 piano from The Gold Belt Theatrewith its telltale bullet hole.) Admission is $5; $3.50 forseniors 60 and over and $1 for children under 12. Or catcha chauffeured mule-and-buggy ride through town (970-708-4946; www.ouraymule.com). Run by Tim Saundersand his wife, Lezah, the 45-minute tours depart hourly 1p.m. to 6 p.m. Admission is $15; $5 for children under 12.

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Situated 7,792 feet above sea level amid the ruggedpeaks of the Rockies, this quaint mountain commu-

nity in southwestern Colorado is home to numerous hotsprings that travelers can enjoy at both private hotels andlodges and the city-operated Ouray Hot Springs Pool, alarge public swimming pool featuring three differentsoaking sections.

Water temperature: The area’s natural hot springs areabout 150 degrees, though pools available for soaking andswimming range from 88 to 114 degrees.

Fee (public pool): $10 for adults; $8 for seniors and students; $5 for children ages 3 to 6; free for children 2 and under.

Where to stay: Box Canyon Lodge & Hot Springs (1-800-327-5080, www.boxcanyonouray.com) offers reju-venating springs first used by the Ute Native Americantribe. Outdoor tubs, situated on a multilevel redwooddeck, offer 360 degrees of stunning mountain views year-round, and the 103- to 108-degree water lacks the sul-furous odor that marks some hot springs. Distinctiverooms feature pine tongue-in-groove paneling; in the lowseason (October 13 to December 13 and April 1 to May15) they range from $75 for a small room to $190 for a

Ouray, Colorado

ESCAPES


3 MORE LUXURY SPA-HOTELS WHERE YOU

CAN REALLY GET INTO HOT WATER

• An idyllic mountain retreat, Glenwood HotSprings resort in Glenwood Springs, Colorado(1-800-537-7946, www.hotspringspool.com) fea-tures the largest hot springs pool in the world—its405-foot by 100-foot, 92-degree main pool—fed bythe “Yampah” hot spring. (Rooms start at $139 pernight.)

• The hot springs at Two Bunch Palms Resort &Spa in Desert Hot Springs, California (1-800-472-4334, www.twobunchpalms.com) are thought tostabilize moods due to their high content of lithi-um. Test that theory by dipping in the resort’s grot-to-style pool or booking a “water therapy” spatreatment. (Rooms start at $185 per night.)

• A national historic landmark dating back to 1778,The Greenbrier resort in White Sulphur Springs,West Virginia (1-800-453-4858, www.greenbrier.com) contains a sulphur water spring on itsgrounds. Enjoy the liquid’s reputed healing powersduring a luxe treatment at the resort’s 40,000-square-foot spa. (Rooms start at $379 per night.)

Spring on

For more than 200 yearspeople have flocked to

this sanctuary in centralArkansas to experience its 47hot springs, which containhigh levels of silica, calciumand other minerals. Todayvisitors can drink the springwater in various hot water“jug fountains” locatedthroughout the park (you caneven fill bottles to takehome), or soak in the water attwo bathhouses located in thepark on Central Avenue,which pipe cooled-down water from the springs.Buckstaff bathhouse (501-623-2308, www.buckstaffbaths.com) offers traditional baths of yore, while theQuapaw Baths & Spa (501-609-9822, www.quapawbaths.com) bathhouse provides a contemporary spaexperience with four soaking pools and a variety of mas-sages and body polishes.

Water temperature: Water straight from the spring is 143 degrees, while baths are generally kept at 98 to100 degrees.

Fee: It’s free to enter the park; one-hour traditionalbaths at Buckstaff cost $24 per person; aromatherapybaths at Quapaw Baths & Spa cost $35 per person and$45 per couple.

Where to stay: Located in the city of Hot Springs’ his-toric downtown, the Arlington Resort Hotel & Spa (1-800-643-1502, www.arlingtonhotel.com) provides theambience and hospitality of a grand old Southern hotelwith modern-day conveniences, including a full-servicespa. Room rates range from $79 to $89 for a standardroom to $495 for a historic suite.

Where to eat: For elegant Mediterranean- andFrench-inspired cuisine, dine at Chef Paul’s (501-520-4187, www.chefpaulsfinedining.com) in Hot Springs.Menu highlights include cranberry chicken ballotine,veal tenderloin with foie gras and baked orange roughy.Other attractions: If all that soaking has you longingto stretch your legs, take a leisurely stroll through theGarvan Woodland Gardens in Hot Springs (1-800-366-

Hot Springs National Park, Arkansas

4664, www.garvangardens.com), which offer 2.5 miles ofnature trails through 40 landscaped acres. The botanicalgardens feature camellias, magnolias, azaleas, roses,chrysanthemums and more. ■


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Spotlightb y F r a n c e s c a M o i s i n

A CUT above

AS A CHILD GROWING UP IN SURFERS Paradise, Australia, Tabatha Coffey spent much of herfree time cutting her Barbies’ hair into funky coifs andstyling the tresses of any friend willing to sit still longenough. She vividly recalls early trips to the beauty parlorwith her mom.

“I loved the smell of the salon, seeing the transfor-mation of the people in those ‘special’ chairs and how allthe women looked so happy when they left,” says the 42-year-old New Jersey resident. “From the beginning, itseemed like this was what I was meant to do.”

And apparently that was true: Having run her ownthriving Ridgewood-based salon, Industrie Hair Gurus,for the past eight years, the outspoken stylist recentlybecame the star of two hit reality shows on TV’s Bravochannel, Shear Genius and Tabatha’s Salon Takeover, thelatter of which is just finishing up its second season(Tuesday nights at 10 p.m.). As a representative for Joico,a hair-care products company, she’s traveled the worldeducating other hairdressers. And as a respected beautyconsultant, she is often quoted in the world’s top fashionmagazines such as Marie Claire.

Just how did the plucky blonde embark on a careerthat would take her literally across the globe? Coffeystarted early, for one thing: At age 14, she got her firstsummer job sweeping the floors of a salon in her home-town, a small suburb on Australia’s famous Gold Coast.One year later she began an apprenticeship program atThe Australian Technical College–Gold Coast. The cur-riculum was demanding, requiring her to attend classes,sit for exams and gain practical experience by working atthe nearby Stephen Pratt salon.

“Fifteen was a bit young to do all that,” admitsCoffey. “But it made sense, because I always knew it wasthe work I wanted to pursue.”

After graduating, Coffey realized that to furtherher education she had to make a drastic move. “Londonwas really the mecca of hairdressing, so I left Australia

TV HAIR GURU TABATHA COFFEY WINS

BRAVOS FOR HER HIP CUTS AND

HER STRAIGHT-SHOOTING STYLE

Spotlight_MSX_409_v4REV.qxp 12/7/09 2:29 PM Page 28

when I was 19 to start training and working at the VidalSassoon Academy,” she says. This was a period ripe withinspiration, and Coffey credits her growth in large part tothe mane masters under whom she studied. “My mentorsvalued the integrity of their craft,” she explains. “It’s notabout coming in at nine, cutting someone’s hair andgoing home at five. A person can be transformed in thehands of a good hairdresser. There’s honor in that—butalso great responsibility.”

Coffey used her newly sharpened skills to managea salon in London’s affluent Kensington neighborhood.“Lots of interesting people and personalities walkedthrough that door,” she explains. “I had clients whoworked at Buckingham Palace or were related to theQueen. Another time I cut the hair of a Turkish princess.”

Such variety helped Coffey develop the maxim bywhich she still abides: There’s no such thing as a perfectcookie-cutter haircut. “Trends come and go, but theydon’t fit everyone,” she says. “I want to give each personthe best possible style for their face and hair type.”

Eventually the bustle of London became weari-some, and Coffey decided it was time for another bigchange. “I had never been to America before, but I had family in New Jersey so I decided to give the movea try.”

Though the adjustment was initially difficult, thestylist soon found much to love about the Garden State.“I don’t understand why New Jersey sometimes gets a badrap!” she says, laughing. “It has incredible clothing bou-tiques, great doctors and fantastic restaurants.” Whenworking at her salon she regularly orders lunch from twonearby spots, Best of Everything and Sabu Sabu Deli, andoften dines at Ridgewood’s Mediterraneo Restaurant. “Ilove that the town is peaceful and relaxed,” says Coffey—especially now that her life has become more chaotic.

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After auditioning on a whim for the first season ofShear Genius, the pixie-like blonde quickly becamefamous as the show’s spunkiest contestant. Though shewas eliminated after the sixth episode due to poor team-work with Tyson, her partner for the day, America lovedher candor and intensity: Coffey was voted “FanFavorite” and awarded a $10,000 prize.

A few months later Bravo called to offer an evenbetter boon—her own spin-off series. On each episodeof Tabatha’s Salon Takeover, Coffey has one week to savea failing hair parlor from destruction. Her canny busi-ness sense and impeccably chic style have yielded con-sistently positive results, yet the owners aren’t alwaysappreciative of her forthright approach.

“Because I’m pointing out all the things they’redoing wrong, people often get offended by what I sug-gest,” she says. “But I don’t have time to hold their handsor work in an overly nice manner.”

One thing Coffey does always have time for is herclients. “I’m still at the salon all the time—unless I’mtraveling for the show or for work, I’m there cutting hair.”

Indeed, Coffey hasn’t lost the childlike wonderthat first drew her to this craft. “There is magic in thatfinal moment, when everything comes together,” shesays. “You see a bit of sparkle in the customer’s eye, andyou know that person really feels good. It’s incredible torealize that you helped make that happen.” ■

Coffey (center)

instructs a staffer

at Orbit Salon

in Chicago on

Tabatha’s Salon

Takeover.

PUMP UP YOUR

VOLUME. “Fashion

is having an ’80s

moment, and this

translates to hair

that’s full of texture

and natural movement. So step

away from the flat iron and that

sleek, polished look and embrace

your natural waves or curls!”

TRY A LITTLE ROUGE.

“Red has been really

hot for a while, and

you can try anything

from a rich chestnut

to a vibrant crimson

hue. Shades of honey and

spun gold are also great for winter

because they soften complexions and

give pale skin a sun-kissed glow.”

BRAVE A BOLD

TRIM. “My one

wish is that

women weren’t

afraid to try a

short cut! Ask for a

face-flattering bob, or go

wild with a funky pixie chop. Both

styles will make facial features

pop in a sexy, feminine way.”

‘My top makeover tips’ HAIR STYLIST TABATHA COFFEY OFFERS GUIDANCE FOR GETTING A FRESH NEW ’DO

Spotlight_MSX_409_v4.qxp 12/4/09 10:20 AM Page 29

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HEALTH WATCH

MEDICATIONS CAN HELP, BUT SO CAN KEY CHANGES IN YOUR ROUTINE

10 ways to beat headaches

IN THE MIDDLE AGES, THE ARAB SURGEONand medical writer Albucasis recommended one of twotreatments for severe headaches: applying a hot iron tothe site of the pain or inserting a piece of garlic into anincision on the temple. Thankfully, today’s treatmentsare a lot easier to take—and a great deal more effective.

A doctor may recommend a prescription medica-tion to treat migraines, and a number of over-the-counter remedies are available to relieve occasionalheadache pain. But if you’re having frequent headaches,you should make an effort to find and address theirunderlying cause. Try these suggestions:

1Reduce stress. Do youtend to keep your anger bot-

tled up? No wonder you’re feel-ing stressed—and headachy. Ifconfronting the source of youranger is out of the question, tryventing your feelings by writing aletter. Make it as vehement asyou like. You won’t be mailing it;the idea is to express your emo-tions. Exercise, massage, medita-tion and biofeedback are otherproven ways to manage stress.

2Ease muscle tension. Soreness and tension canbe caused by sitting in the same position for an

extended period—even if you don’t feel particularlyuncomfortable. If you spend a large part of your day seatedat a computer, for example, schedule a five-minute break atleast once every 40 minutes: Take a brief walk or give stiffmuscles a mini-workout by tensing and relaxing differentmuscle groups. And remember to maintain good posture.

3Avoid foods that trigger headaches. Ifyou’ve noticed that eating chocolate frequently leaves

you with a pounding head, blame it on tyramine, anorganic substance linked to head-

aches. If you think you may betyramine-sensitive, stay awayfrom aged cheeses, vinegar, organmeats, sour cream, soy sauce,yogurt and yeast extracts—theyalso contain the substance. Twoother nutritional culprits to avoidare nitrites (preservatives foundin smoked fish, bologna, pepper-oni, bacon, hot dogs, corned beef,pastrami and canned ham andsausages), and monosodium glu-tamate, or MSG (a flavor

When to call the doctor

“Not all headaches require medical atten-

tion,” says the National Institute of

Neurological Disorders and Stroke, “but some

types of headaches are signals of more serious

disorders.” Contact your physician, advises

the NINDS, if you begin having frequent

headaches that interfere with your routine, or

if a particular headache:

• is sudden and severe

• is accompanied by confusion

• is accompanied by fever or eye or ear pain

• follows a blow to the head

• is different from any you’ve

experienced before

Headache_MSX_409_v3.jcREV 12/8/09 9:09 AM Page 16


enhancer included in dry-roastednuts, potato chips, Chinese food,processed or frozen foods, preparedsoups and sauces, diet foods, saladdressings and mayonnaise).

4Drink plenty of water. It’sthe simplest strategy for keeping headaches at bay,

since dehydration is a common culprit. To supply yourbody with all the water it needs to function properly,drink at least eight 8-ounce glasses of water a day. And ifyou’re exercising on a hot afternoon, traveling by air,fighting a bout of diarrhea or running a fever, you’d dowell to boost your intake.

5Avoid alcohol. Alcohol inflicts a double wham-my when it comes to a pounding head: Besides

causing dehydration, many alcoholic beverages, particu-larly red wine and brandy, contain tyramine.

6Take a coffee break. Too much caffeine cangive you a headache, but so can going without it if

your body’s used to getting its daily ration. (That’s whysome people get early-morning headaches before theirfirst cup of coffee.) Try eliminating it from your diet, orcutting back significantly, even if that means enduringwithdrawal headaches for a few days. Enjoy a cup ofcocoa (less than half as much caffeine as brewed coffee)or, better yet, decaffeinated coffee.

7Don’t go hungry. Letting more than five hoursgo by between meals or snacks wreaks havoc

with blood-sugar levels, drivingthem down and causing blood ves-sels to dilate or expand—a naturalsetup for a headache. In fact,researchers have found that not eat-ing for five hours or more can even

trigger a migraine.

8Avoid overusing pain relievers. Ironically,too much reliance on pain relievers can cause more

distress than relief, triggering chronic headaches doctorsrefer to as analgesic-rebound headaches. Several studieshave shown that giving up pain medication can help fre-quent headache sufferers get back on an even keel—although they may have to survive two weeks of dailyheadaches first.

9Get a good night’s sleep. Too little—or toomuch—sleep can trigger a common, everyday

headache, or even bring on a migraine. That’s why bed-time routines are not just for babies. Try establishing anighttime ritual by going to sleep and waking up atabout the same time each day. It’s not a bad idea to takea warm bath beforehand or drink a cup of herbal tea tohelp you unwind.

10Take care of your eyes. Few activities areas relaxing as reading—unless you’re doing it in

semidarkness or for hours on end. In that case, you’remaking yourself vulnerable to eyestrain, a leading causeof headache. Use common sense when it comes to light-ing conditions, take frequent breaks if you’re on a longdrive or reading for an extended period, and if you wearglasses or contacts, get regular eye exams to make sureyour prescription is up-to-date. ■If your headaches become a chronic problem, it may help

to gather some information about them. For a couple of

weeks, try keeping a written record, answering the ques-

tions below about each headache. Then show your report

to your physician; it may offer clues to what’s triggering

your pain—and how to stop it.

1. Did you eat anything shortly before the headache’s onset?

2. Did any symptoms precede the headache?

3. Where did the pain begin?

4. Did the pain come on slowly or suddenly?

5. Describe the pain. Is it throbbing?

6. Are you experiencing nausea or vomiting?

7. Were you under any special stress before

the headache occurred?

8. At what time of day did the headache begin?

Try keeping a headache diary

FOR MORE INFORMATION

ON HEADACHE RELIEF

• AMERICAN HEADACHE SOCIETY

COMMITTEE FOR HEADACHE EDUCATION

19 Mantua Road Mt. Royal, NJ 08061 856-423-0043; www.achenet.org

• NATIONAL HEADACHE FOUNDATION

820 N. Orleans, Suite 217Chicago, IL 60610-3132 1-888-643-5552; www.headaches.org

Headache_MSX_409_v3.jc 12/4/09 10:13 AM Page 17

3. Neti potsWhat they are: Lookinglike a cross between a teapotand Aladdin’s lamp, a neti pot sup-posedly works magic in relieving conges-tion, facial pain and pressure. To use, fill the potwith lukewarm water and 1⁄2 teaspoon of salt, then tilt yourhead and pour the solution into one nostril at a time, lettingthe fluid flow through the nasal cavity into the other nostril. Do they work? Yes. Says Alexander Chiu, M.D., associ-ate professor of otorhinolaryngology at the Hospital ofthe University of Pennsylvania in Philadelphia: “Thesaline solution helps thin out mucus and cleanse thenasal passages, relieving congestion and helping withoverall sinus health.”

4. Ear candlingWhat it is: A long cone made of waxed cloth is insertedinto a person’s ear, then lit at the opposite end. Proponentssay the heat creates a vacuum effect that removes excessdebris and earwax. Does it work? No. “There’s no scientific evidence show-ing that it’s effective,” says otolaryngologist Tom Abel-son, M.D., medical director of the Cleveland ClinicBeachwood Family Health Center in Beachwood, Ohio.“And there have been reports of ear candling causinginjuries, since the melted wax can scar the eardrum.”

5. Antibacterial hand gelsWhat they are: These absorbable gels, such as Purell’sInstant Hand Sanitizer, are marketed as an effective way todisinfect your hands when soap and water are not available.Do they work? Yes. As long as alcohol is an active ingre-dient, antibacterial hand gels are just as effective inkilling germs as soap and water, says William Schaffner,M.D., chair of the Department of Preventive Medicine atVanderbilt Medical Center in Nashville. “They’re an

excellent option if you don’t have access toa sink,” he says. ■

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1. Probiotic yogurtsWhat they are: While all yogurts are made

with active cultures, those labeledprobiotic contain additional strains

of “good” bacteria. Some varieties, such asDannon’s Activia, claim to regulate thedigestive system; others, such as StonyfieldFarms’ yogurt, also claim to boost theimmune system. Do they work? Maybe. Research resultshave been mixed. “Most studies haven’t

shown strong benefits, though some havesuggested that the yogurts help prevent antibiotic-

associated diarrhea and may relieve constipation,” saysgastroenterologist Josh Korzenik, M.D., co-director of theCrohn’s and Colitis Center at Massachusetts GeneralHospital in Boston. “We still have a lot to learn.”

2. Colon cleansesWhat they are: Centered on the theory that toxic wastecan build up in the colon, these cleanses are intended toempty the colon of its contents to promote wellness.They’re available in a variety of forms, including laxatives,teas, enemas and colonic irrigation, a procedure in whichwater is injected into the rectum through a tube to flushout fluids and waste. Do they work? No. “There’s no good scientific researchshowing that colon cleanses bring therapeutic benefit,”says gastroenterologist Gerald Friedman, M.D., clinicalprofessor of medicine at Mount Sinai School of Medicinein New York. That’s likely because the colon naturallycleans itself of impurities.

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at Saint Peter ’s

The New Jersey

Department of

Health and Senior

Services chose

Saint Peter’s

University

Hospital—the No. 1

maternity hospital

in the state—to

announce its “Insured for Sure” pilot program. Saint Peter’s

and eight other hospitals are screening every newborn for

health insurance. If an infant is not covered, hospital staff

enrolls the child in the NJ FamilyCare insurance plan using a

new streamlined Web application. If successful, the program

will roll out statewide in six months, making sure 100 percent

of New Jersey’s newborns have health insurance coverage. Left

to right are: Betsy Ryan, Esq., president of the New Jersey

Hospital Association; Maureen Swick, chief nursing officer; Al

Glover, president and CEO; and Garrick Stoldt, chief financial

officer, all of Saint Peter’s; Human Services Commissioner

Jennifer Velez; and Health Commissioner Heather Howard.

3 6 / J A N U A R Y 2 0 1 0

The

Donald Polakoff, M.D., is a board-certified

orthopedic surgeon and a favorite of the

nurses on the Orthopedic Unit at Saint Peter’s

University Hospital. He received the Apple

Award, given by the Institute for Nursing to

physicians who share a commitment to quality

healthcare. According to the nurses, Dr.

Polakoff is a down-to-earth physician who

truly partners with the nursing staff. He is a champion of educa-

tion who turns difficult diagnoses into opportunities to teach

the staff, and his patients benefit as a result. Dr. Polakoff works

closely with nurses, seeking their opinion so his patients receive

the best possible care.

BUZZ

NURSES HONOR ORTHO SURGEON

Readers of the Home

News Tribune voted

Saint Peter’s University

Hospital the “Best

Hospital in Central

Jersey” in the 2009

Readers Choice

Awards. Home News

readers cast their bal-

lots for their favorite

establishments in more

than 160 categories,

and Saint Peter’s took

top honors in the

hospital class.

We’re #1

INSURED FOR SURE

Buzz_MSX_409_v3REV.qxp 12/8/09 10:15 AM Page 34

Avoid close contactWhen you are sick, keep yourdistance from others to protectthem from getting sick.

Cover your mouth and noseCover your mouth and nosewith a tissue or sleeve whencoughing or sneezing.

Avoid touching your eyes, nose or mouthOur hands carry lots of germswhich can enter our bodies if we touch our eyes, nose or mouth.

Stay home when you’re sickWhen you are sick, stay home;contact your primary care doctor.

Wash your handsWashing your hands often willhelp protect you from germs.

Practice other good health habitsGet plenty of sleep, be physically active, manage yourstress, drink plenty of fluidsand eat nutritious foods.



Catholic hospital sponsored by the Diocese of Metuchen � State-designated children’s hospital and regional perinatal centerAffiliate of The Children’s Hospital of Philadelphia � Affiliate of Drexel University College of Medicine

A MEMBER OF SAINT PETER’S HEALTHCARE SYSTEM

For more updated information about the flu, visit the Centers for Disease Control and Prevention at www.cdc.gov/flu or Saint Peter’s University Hospital at www.saintpetersuh.com

FLU PREVENTIONMEANS A LOT TO US


Edward D. Fein,M.D.Edward D. Fein, M.D., wears many hats dur-ing the course of a day. Board-certified ininternal medicine and pulmonary and criticalcare, he joined Saint Peter’s UniversityHospital in 1995 after medical school, resi-dency and fellowship training, all at MountSinai Hospital in New York. He also runs theCentral Jersey Lung Center in Jamesburg,and a side business in medical technology. Dr.Fein, 46, grew up in Brooklyn and now livesin East Brunswick with his wife, Susan, andchildren, Rachel, 15, and Matthew, 12.

Q: Were you always interested in medicine? A: I was interested in both taking care of peo-ple and solving problems. I do a lot of bothnow. Along with managing my practice andmy critical care work in the Intensive CareUnit at Saint Peter’s, I also work as a hospital-ist for other physicians. I help them withadmissions, patient contact and in-hospitalcare, so they can spend more time in theiroffices treating other patients. I run it as a pri-vate service—they call me to help, and I do. Q: Tell us about your side business.A: It’s called LongCall Technologies, and it’sa secure e-mail network just for physicians.Regular e-mail is not secure at all, so youcan’t talk about patients and their cases with-out violating privacy laws. I wanted to be ableto review cases with my colleagues, so I cre-ated this service about four years ago. Thereare now about 300 doctors who pay to use it.My wife has an MBA, and she helps managethe business and my medical practice as well. Q: Do you have a technology background?A: I was chief medical informatics officer atSaint Peter’s until last year. I was involved inbringing in new information systems andtraining the staff, so I learned a lot abouttechnology. The e-mail network evolved outof my own personal needs. Q: Is it tough to balance all these duties?A: Well, when people ask me how manyhours a week I work, I say, “All of them.”

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Thomas A.Schwartzer, M.D.The first member of his family to graduatefrom high school, Thomas A. Schwartzer,M.D., worked by day to pay for his undergrad-uate degree at Thomas A. Edison College inTrenton; his master’s in bacteriology at WagnerCollege in Staten Island; his Ph.D. in microbi-ology at Rutgers University/University ofMedicine and Dentistry of New Jersey(UMDNJ)-Rutgers Medical School; and apostdoctoral research fellowship and his med-ical degree at UMDNJ-Robert Wood JohnsonMedical School. He completed his residency atSaint Peter’s University Hospital, where he hasprivileges with his practice, Central JerseyInternal Medicine Associates, in Somerset andMonroe. Dr. Schwartzer, 56, lives in Milltownwith his wife, Susan. They have two children,Andrew Thomas, 20, and Maryelizabeth, 22.

Q: Did your family encourage yourinterest in becoming a doctor?A: There was antagonism. My family mem-bers were blue-collar factory workers, butmedicine was my dream. So after high schoolI became certified as a medical technologistand took a job as a microbiologist at SaintPeter’s. I studied for my other degrees at night.Q: Even through medical school?A: Yes, by then I was the director of the AIDSlab at Robert Wood Johnson UniversityHospital. I worked there part-time throughmedical school. Q: And has it all been worth it?A: Oh, yes! I think medicine is the greatestvocation there is. Trying to help anotherhuman being—that’s what it’s all about. Ourpractice strives to provide comprehensivecare from adolescence through the end of life. Q: You must be very proud of youraccomplishments.A: Well, I wouldn’t want my kids to do it thatway. Actually, I tell my story to show anyyoung person who is told ‘You can’t do that’that it’s not true. If you really want something,pursue your dream—no matter what it is. ■


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SAINT PETER’S UNIVERSITY HOSPITAL, A member of the Saint Peter’s Healthcare System, employsmore than 600 full-time, part-time and per-diem nurses.These dedicated professionals possess a combination ofknowledge, skills and commitment to excellence that isamong the highest, I feel, not just in the state, but in thecountry. Yes, I’m biased. As their leader, I see their workevery day. As someone with more than 25 years of expe-rience in nursing, I know how well they perform theirvery challenging duties, caring for patients from beforethey are born until the end of their lives.

But you don’t have to take my word for it. Instead,listen to the American Association of Critical CareNurses, which recently gave our Intensive Care Unit(ICU) the Beacon Award for Critical Care Excellence.This honor recognizes the nation’s top ICUs, and only56 units in the country have received this prestigiousaward. To earn it, Saint Peter’s ICU nurses had todemonstrate that they adhere to nationally recognizedbest practices, maintain low rates of infection and pneu-monia in patients, have a high percentage of specialtycertifications in critical care, attend continuing educa-tion sessions offered on the unit, actively participate inclinical research and actively influence and improvepatient care, among other criteria.

Or listen to the American Nurses CredentialingCenter of the American Nurses Association, which hon-ored Saint Peter’s as the seventh hospital in the countryto be designated for a third consecutive term as a“Magnet” hospital. This honor is considered the highestrecognition for nursing excellence that a facility canreceive. In 1998, we were the 10th hospital in the nationto initially receive this designation. Magnet status is

WHEN A HOSPITAL CARES ABOUT

ITS NURSES, THEY CAN PROVIDE

THE BEST CARE FOR PATIENTS

4 0 / J A N U A R Y 2 0 1 0

Inside LOOK

top-notch nursing staff?

awarded to hospitals that deliver an extraordinary levelof patient care, meet high standards of nursing excel-lence, establish an environment that encourages nursesto pursue their professional development and empha-size teamwork.

Or listen to Diversified Clinical Services, thelargest wound care management company in the world,which presented our Wound Care Center andHyperbaric Services a Center of Distinction award forhealing rates above national benchmarks. We were oneof only five recipients in the country.

Awards are very nice, but what do they mean forsomeone who may someday need our services?

What’s behind a

b y M a u r e e n S w i c k

V i c e P r e s i d e n t o f P a t i e n t C a r e S e r v i c e s

a n d C h i e f N u r s i n g O f f i c e r

S a i n t P e t e r ’s U n i v e r s i t y H o s p i t a l

InsideLook_MSX_409_v5.jc 12/4/09 10:13 AM Page 38

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Independent research has shown that Magnet hospitalsconsistently provide the highest-quality patient careand outperform other hospitals in recruiting and retain-ing quality nurses, which in turn is directly connectedto attracting high-quality physicians. Recognitions likethese let you know we will provide you the safest andmost effective health care.

Let me share with you a few of the accomplish-ments we are most proud of.CERTIFICATION. Nurses can earn certification inspecialty areas, such as oncology or pediatrics, and itrequires both several years of practical experience andcontinuing education well beyond a basic nursing

degree. Saint Peter’s has one of the highest nursing cer-tification rates in the country: Sixty-five percent of ournurses hold at least one specialty certification, and manymaintain multiple certifications. Earning these certifica-tions takes a tremendous amount of personal initiativeand ongoing education. Candidates study for and takethe tests on their own time, as well as participating incontinuing educational offerings in order to maintaintheir certifications. But it’s worth it, for our nursing staffand for you. Research has documented that certifiednurses take a more active role in their patients’ care andthat patient outcomes improve as a result.RESEARCH. Every nursing unit is involved in a


Maureen Swick (center, in black suit) and representatives from

the 600-member-strong award-winning nursing team

of Saint Peter’s University Hospital.

InsideLook_MSX_409_v5.jc 12/4/09 10:14 AM Page 39

research project of its own choosing to help us find newand better ways of caring for our patients. For example,one unit wondered if care could be improved by regularlyscheduled nurses’ rounds, in which a nurse or nurse’saide visits all patients at least once an hour to help themto the bathroom, adjust their positions, assess their painor perform other services. Care on this unit was so wellreceived that this program has since been expandedthroughout the hospital.

Another question now being studied is a walkingprogram, in which hospitalized seniors are regularlyhelped to exercise, improving muscle tone and balance.Yet another project is providing high-risk pregnantwomen, who may be in the hospital for weeks or evenmonths before delivery, with access to computers sothey can interact with their family and friends whilehospitalized, which should improve their emotionaland spiritual well-being. NICHE PROGRAM. NICHE stands for NursesImproving Care for Healthcare Elders. It’s a nationalprogram, and Saint Peter’s became a NICHE site thispast spring. To meet the NICHE criteria, we establisheda training program in conjunction with the HartfordInstitute for Geriatric Nursing at New York University.These programs focus on age-related changes in healthand function, delirium and dementia, medication andquality measures in our elder population. As a result ofthis program, we now have a geriatric resource nurse ineach unit of the hospital to oversee carefor our elderly patients. These nurseshelp coordinate our new eldercare ser-vices, such as the Silver Spoons feedingprogram (in which trained volunteershelp seniors at mealtime), Care Com-panions, pet therapy and the walkingprogram I mentioned earlier.ON-SITE NURSING. Along withour in-house geriatric care, we havecontracted with many of the adultcommunities in Monroe Township toprovide an on-site nurse. Some com-munities have a nurse on site 24/7,others may have one on hand five daysa week, with access to help if the needarises off-hours. Our nurses help withdaily care, perform health screenings,make appointments, coordinate trans-portation to and from doctor visits,

conduct education sessions and help with anything elseresidents may need. PERSONAL ADVOCATE DAY. We have a monthlyforum in which nurse managers meet with administra-tors to address our patients’ comments and concerns. Wetalk about everything from standards of care to what’s onthe patient menu. We expanded our meal options afterjust one of these sessions. We also replaced several TVsthat had drawn patient complaints. In addition, weaddressed problems with patient flow in the EmergencyDepartment by hiring a director of bed management tostreamline the admission process and make sure patientsweren’t waiting in the ED for a hospital bed. PROFESSIONAL PRACTICE COUNCIL. This staff-led nursing group works to improve care and nursingprocesses through evidence-based practice models. Thecouncil is made up of staff nurses from every unit in thehospital, who meet monthly to share best practices in theirareas and discuss ways to improve care for their patients.One example is how our ICU nurses, working withphysicians and pharmacists, developed and implementedcomprehensive protocols for high-risk medications inaddition to the specialized care each patient requires. IN-HOUSE TRAINING. We have a strong mentoringprogram for new nurses. Mentors have proven effectivein helping new nurses acclimate to our culture. Thementor, who comes from a different unit than the newhire, is able to answer questions, solve problems and

make a new nurse feel like part of theteam. Our turnover rates are wellbelow the national average, and that’simportant for patients. Since constantturnover disrupts teamwork and in-creases variability of care, it has beenshown that outcomes are better whenthere’s a strong and stable team whosemembers trust one another and com-municate well.

These are just some of the thingsthat make the Saint Peter’s nursing staffso remarkable. Each of our 600-plusnurses believes in and follows our nurs-ing philosophy, which closely followsthe hospital’s overarching mission ofhumble service to humanity (see left).Nothing reveals the essential spirit of ahospital more than its nurses, and we’reextremely proud of ours. ■

Inside LOOK

4 2 / J A N U A R Y 2 0 1 0

“We are committed to humble ser-

vice to humanity, especially the

poor, through competence and

good stewardship of resources.

“We minister to the whole per-

son, body and spirit, preserving the

dignity and sacredness of each life.

“We are pledged to the creation

of an environment of mutual sup-

port among our employees, physi-

cians and volunteers and to the

education and training of health-

care personnel.

“We are witnesses in our com-

munity to the highest ethical and

moral principles in pursuit of excel-

lence and patient safety.”

Saint Peter’s University Hospital

MISSION STATEMENT

InsideLook_MSX_409_v5.jcREV 12/8/09 8:59 AM Page 40

IT’S WORRISOME WHEN MEMORY SEEMS TObe declining. Fortunately, memory difficulties can nowbe assessed more accurately—and more quickly—thanever before, thanks to a new computerized testing systemavailable at the Comprehensive Care Group at Monroe,an outpatient medical practice of Saint Peter’sUniversity Hospital located in Monroe Township.

A year ago, says Jose C. Vigario, D.O., a geriatri-cian who directs the group, it could take eight hours,using paper-based tests, to find the cause of a patient’smemory problems. That’s an arduous experience forsomeone already not feeling their best. But today, atSaint Peter’s Memory Center, computerized testing canbe completed in as little as one hour. More important,says the doctor, the new system provides more meaning-ful information.

Suspected memory difficulties should be evaluatedpromptly, Dr. Vigario says. They may be a sign ofAlzheimer’s disease or other forms of dementia, andwhile there is no cure for Alzheimer’s, treatments canoften help slow its progression. But memory problemsmay also result from other conditions that, with propertreatment, are reversible—for instance, a severe vitaminB-12 deficiency or normal pressure hydrocephalus(water on the brain). With an accurate diagnosis andappropriate treatment, cognitive function often canreturn to the level seen before the condition developed.

Saint Peter’s opened The Memory Center inAugust. Dr. Vigario is one of three geriatricians whoworks there alongside a social worker and two nurses.Their services are for anyone concerned about memorydysfunction—people as young as 50 come for testing,says Dr. Vigario.

Geriatric specialists conduct a complete physicalexamination that includes a history and a routine mem-ory screening. If they decide further testing is indicated,

the MindStreamsComputerized Im-pairment Test isgiven. The test mea-sures a patient’s per-formance on a seriesof interactive tasks.Reaction times aremeasured in mil-liseconds, and resultsare compared withthose of the patient’speer group.

The geriatri-cian then discussesthe results with the patient and his or her family andoffers recommendations for treatment. A report is alsosent to the patient’s referring physician. Patients returnfor three- or six-month follow-up appointments,depending on the diagnosis and treatment plan.

“The MindStreams program has been provenvalid, reliable and sensitive to treatment effects,” says Dr. Vigario. “It provides us with a clear picture of what could be causing poor memory and cognitive functioning.” For this reason, it offers individuals an important new weapon in the fight against cogn-itive impairment. ■

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Tech SAVVY

COMPUTERIZED TESTING HELPS

DIAGNOSE COGNITIVE IMPAIRMENT

EARLY, WHEN TREATMENTS CAN

DO THE MOST GOOD

Getting the jump on memory loss

According to Jose C. Vigario, D.O., director

of The Memory Center at the Compre-

hensive Care Group at Monroe (a service

of Saint Peter’s University Hospital), signs of

serious memory loss may include:

• Asking the same questions over and over again

• Becoming lost in places you know well

• Confusion about time, people and places

• Difficulty performing familiar tasks such ascooking, driving and paying bills on time

• Eating poorly, not bathing or engaging in unsafe behaviors

• Failing to follow directions properly

Do you need memory testing?

For more information on Saint Peter’s Memory Center,

please contact the Comprehensive Care Group at

Monroe, 609-409-1363, or visit www.saintpetersuh.com/

memorycenter. The group is located in the Pondview

Plaza, 300 Overlook Drive, Monroe Township.

Tech_MSX_409_rev 12/8/09 10:17 AM Page 41

HAVE YOU FALLEN INTO AN EXERCISE RUT? IFso, you may benefit from “surprising” your muscles with achange in your workout routine. And the start of a newyear could be the best time for such a shakeup.

“There’s a philosophy out there that you have to‘shock the system’ periodically to get the greatest gainsfrom exercise,” says Jeff Erickson, physical therapist andmanager of physical therapy at Saint Peter’s UniversityHospital’s Sports Medicine Institute. This school ofthought contends that the body adapts to a particularrepeated exertion so that it becomes less beneficial after awhile—hence the need for a varied workout.

“It’s true that over time, your body finds the mostefficient way to adapt to an exercise,” says Erickson.

While he adds that he has seen some exercisers con-tinue to reap good results with an unchanging routine,most of us have a psychological need for an occasionalchange. “It’s mentally stimulating to do things a bit differ-ently every now and then,” he says.

Also, no exercise routine is perfectly balanced. Let’sface it: We all have certain exercise activities we favor.Women who spend hours on the treadmill but never traintheir upper bodies may be heading for lower-back pain;back pain may also afflict male weightlifters who’ve builtup an impressive chest at the expense of a lack of attentionto the trunk and shoulders. Such problems of “asymmetri-

cal strengthening,” as experts call it, may result when exer-cisers emphasize a favorite major-muscle activity (benchpresses, perhaps) but neglect others that work muscles thatdon’t get a starring role (the rowing machine, for instance).

The solution? Vary your routine, perhaps focusingon the upper body one day and the lower body the next, tomaximize strength in every muscle. And if you’d really liketo inject new vigor into your fitness plan, why not go forsomething completely different? Consider the possibilitiesbelow. (Always check with your physician or healthcareprofessional before embarking on a new exercise routine.) Water exercise: Exercising in a pool is a no-impactactivity that can strengthen your muscles and heart—without straining bones or joints. Unlike air, water pro-vides resistance in any direction you move. In fact, 10 min-utes of water exercise can be as beneficial as 40 minutes ofmovement on land.Dance exercise: You could try a dance-based activitysuch as Zumba; this aerobic fitness program, developed bya choreographer, combines vigorous movements in alter-nating fast and slow rhythms set to Latin music. Zumbauses aerobic principles of interval training (alternatingperiods of high-intensity exertion with intervals of rest) tomaximize calories burned—while you feel as if you’re partying away. “My wife loves it,” says Erickson.Tai chi: This ancient Chinese technique involves a seriesof forms, or postures, that flow from one to another in slow,smooth, dance-like movements. Studies show that tai chihelps reduce high blood pressure without raising heart rate,boosts circulation and improves balance and coordination. Yoga: This Hindu exercise system benefits the body byincreasing flexibility; toning the stomach, back and chest;and stimulating circulation.Core conditioning: These exercises target yourcore—the body’s center of power, which starts just belowyour shoulders and ends just below your hips. Pilates is apopular exercise style that focuses on this center. It buildslonger, leaner muscles through moves performed on a floormat and on a special piece of equipment called a reformer.Stability ball exercises, another form of core conditioning,are moves that are done on a large rubber ball.

You may find that adding a bit of variety to yourexercise routine invigorates both your body and your spirit.Happy 2010! ■

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Shake up your exercise routine

VARYING YOUR WORK-

OUT CAN KEEP YOU

INTERESTED—AND

HELP YOU STAY FIT

Seasonal HEALTH

For help designing an exercise plan, contact a per-

sonal trainer at Saint Peter’s Sports Medicine

Institute by calling 732-565-5455.

Seasonal_MSX_409_v3.qxp 12/4/09 10:18 AM Page 42

Middlesex UP CLOSE

IF YOUR IDEA OF A PLASTIC surgeon comes from TV showslike Nip/Tuck or Dr. 90210, youhaven’t met Robert MartinOlson, M.D. As chief of plasticsurgery at Saint Peter’s Univer-sity Hospital, and through human-itarian work around the globe,the versatile Dr. Olson does a lotmore than tummy tucks. In fact,his zeal to serve others has ledhim to combine medicine withtwo other worlds: the militaryand lay ministry.

“In the old days, I wouldhave been a general surgeon,because they did a little of every-thing,” says the Griggstown resi-dent, who turns 60 in December.“But I came up in the age of spe-cialization. Plastic surgery gaveme a way to be like a general sur-geon, in that I get to help peoplewith many different serious illnesses.” He treats thosedealing with severe trauma, major birth defects, progres-sive wasting illnesses like cancer and autoimmune dis-eases such as scleroderma and arthritis. “These patients’ability to cope with these Job-like, Old Testament healthissues is truly inspiring to me,” he says.

But surgical work alone hasn’t been enough to sat-isfy Dr. Olson’s need to serve. He grew up in Abington,Pennsylvania, in a family that has long produced bothdoctors and soldiers. As a boy, he heard about ancestors’military exploits in the Revolutionary War and just aboutevery conflict since. He considered attending West Point,but went to Dartmouth College instead, and on to med-ical school at the University of Pennsylvania. Still, he washaunted by what he calls his “Vietnam guilt”—an aware-ness that he’d missed the military experience of his gen-eration.

“I was going through college while many of myfriends served—and some died,” says Dr. Olson.

But as his career advanced, with residencies atPeter Bent Brigham Hospital and Children’s Hospital

Medical Center in Boston and atthe Mayo Clinic in Rochester,Minnesota, he found an answer.From 1988 to 1996, he served inthe United States Army Reserve.He was on the staff at Walter ReedHospital in Washington, D.C.,during the first Gulf War for threemonths in 1991.

“There was such a need forsurgeons that I felt compelled tojoin,” says Dr. Olson, who retiredfrom the Reserve with the rank oflieutenant colonel.

Working with patients ledhim into a third realm of service:religion. “I believe in holisticmedicine,” he says. “In its sim-plest terms, it means tending tomind, body and spirit. I some-times pray with patients.” For thispurpose he attended the NewBrunswick Theological Seminary,

where he graduated magna cum laude in 2004.“I deal with many people in advanced states of ill-

ness,” he explains. “Now, as both a physician and a layminister, I can deliver both physical and spiritual care.”

Since 1997, Dr. Olson has made 16 overseas mis-sions under the auspices of the medical volunteer groupsOperation Smile and Healing the Children. Kenya,China, Peru, Thailand and the Philippines have beenamong his destinations, and his work has included therepair of cleft palates, deformed limbs and burns.

“Kids are my favorite patients,” he says. “Theygenerally heal well, and plastic surgery gives them a bet-ter chance at a normal life.”

Dr. Olson has four children, ages 13 to 31, and twograndchildren. He enjoys hiking, biking and rowing onthe Delaware River and Raritan Canal when he’s notbusy caring for patients—surgically or spiritually—andcontinuing a family heritage of good works:

“The Biblical Gospel verse, ‘Whatever you do forthe least of your brethren you do unto God’—that wasexpected in my family,” he says. ■

Born to serveFAMILY TRADITION DREW THIS OVERACHIEVER TO MEDICINE, THE MILITARY AND THE MINISTRY

b y D a v i d L e v i n e


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THE GOOD 1. CALIFORNIA ROLL(rice, nori, avocado and imitation crab)

Per roll:

CALORIES: 255

FAT: 7 grams

CARBS: 38 grams

FIBER: 5.8 grams

PROTEIN: 9 grams

2. TUNA (MAGURO)

ROLL (tuna, rice and nori)

Per roll:CALORIES: 184

FAT: 2 grams

CARBS: 27 grams

FIBER: 3.5 grams

PROTEIN: 24 grams

3. SALMON SASHIMI(just raw fish, no rice)

Per 1-ounce piece:

CALORIES: 52

FAT: 3.1 grams

CARBS: 0 grams

FIBER: 0 grams

PROTEIN: 5.6 grams

Be sushi-savvy!It’s got to be healthy, right? A little bit of fish, a tiny smattering of rice, all rolled up in someseaweed—what could go wrong? In fact, sushi can be one of the healthiest dining-outoptions there is, nonfattening yet rich in heart-protective omega-3 fatty acids. But as theonce-exotic Japanese food has become ubiquitous in the U.S., new varieties have beendeveloped—some with ingredients that have nutrition gurus crying foul. These days,sushi’s calorie count varies widely, with some choices decidedly diet-unfriendly. Here’s aquick primer:

THE BAD4. PHILADELPHIA ROLL(nori, rice, smoked salmon,lettuce, cream cheese andsesame seeds)Per roll:

CALORIES: 360

FAT: 11 grams

CARBS: 35 grams

FIBER: 0 grams

PROTEIN: 13 grams

5. EEL AND AVOCADO

ROLL (nori, rice, avocadoand unagi—fresh-water eel)Per roll:

CALORIES: 372

FAT: 17 grams

CARBS: 31 grams

FIBER: 5.8 grams

PROTEIN: 20 grams

6. SHRIMP TEMPURAROLL (shrimp, rice, nori,frying oil, tempura batter)Per roll:

CALORIES: 508

FAT: 21 grams

CARBS: 64 grams

FIBER: 4.5 grams

PROTEIN: 20 grams

1 tablespoon of soysauce provides more than

one-third of your dailyrequirement of sodium.

FAST FACT

DID YOU KNOW?

That hot green sushi condiment that clears your sinuses

is called wasabi, but in the U.S. chances are it’s not the

genuine spice made from the wasabia japonica root.

Instead, it’s a cheaper, easier-to-handle mixture of

horseradish, mustard and food coloring that the

Japanese call “seiyo wasabi,” or Western wasabi.

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and melitzanosalata (roasted eggplant mix).The hummus and tzatziki scoops were cer-tainly good enough, though they were out-classed by the other tastes on the plate. Butthe taramosalata (caviar dip)—made with awhite bean base rather than the usual potatoor bread crumb—had so little caviar flavorwe spent several bites wondering if it was asecond scoop of hummus.

For entrées, we recommend the redsnapper with red wine–cinnamon sauce.The sweet, barbecue-like glaze—pleasantlyreminiscent of warm apple pie—comple-mented the flavor of the moist, flaky fish.

Wedges of lemon potatoes had a nicely tart zest, whileroasted red peppers were just a bit sweet.

The ola mazi platter featured several Greek clas-sics, all vegetarian, on one plate garnished with grapeleaves. The spanakopita (spinach in phyllo dough) wasflaky and succulent, but the layers of thin dough were dif-ficult to cut. As a result, most bites were just spinach or justdough. The moussaka had a generous layer of mashedpotatoes over grilled eggplant and zucchini, but wasserved next to another (also tasty) mashed-potato–stuffedeggplant dish, which seemed a bit redundant.

Our dessert started with an espresso cup filledfrom a well-used briki, the classic long-handled cup thatboils Greek coffee and grounds directly. The coffee wasrobust and thick, the mighty collection of grounds at thebottom infusing flavor into every tiny sip. A square ofcoconut-semolina cake was moist, thanks in part toPithari’s light, honey-like syrup. And the lovely galak-

tomboureko (custard cake with phyllodough) looked pretty and neatupon arrival. Once we attempted todelve into it, however, custardgushed around the edges, but nomatter—it was tasty enough that,even after stuffing ourselves withoctopus and eggplant, we finishedevery last bite.

A visit to Pithari Taverna iseasier than a flight to Greece. Therestaurant’s seafood is divine, andeven amid a Nor’easter you can lookup and see blue skies. ■

IT WAS A DARK AND STORMY NIGHT, BUT ALLwas cheery inside Highland Park’s Pithari Taverna.The sky-blue ceiling mural didn’t hurt, nor did the livelyblue-and-white color scheme, complimentary olive dishesor Greek-language television buzzing in the back-ground, all of which gave the causal eatery the feel of acafé in Santorini.

A first glance at the enticing menu (heavy on theGreek terminology) was a bit intimidating. Fortunately,we found, most words are defined in at least one of thelistings if you hunt around. The attentive waitstaff gladlyaccepted both our inexpert pronunciation and, when wegave up, our finger points.

Pithari brags about its octopus sta karvourna(“We’re famous for it!” the menu declares)—and rightlyso. Three meaty tentacles were grilled with olive oil and vinegar, and were tender as filet mignon. Normallywe’d alternate bites with other appe-tizers, but we found ourselves cuttingpiece after piece until no moreremained. The loukaniko, a Greeksausage rubbed with spices andsliced lengthwise, paled in compari-son. Its tough, chewy meat gave ourjaws a workout, and the multihuedbits visible in the cross-sectionreminded us why sausage generallyisn’t served this way.

A selection of cold spreads pro-vided an entrée’s worth of food in bigscoops. The highlights were thetyrokafteri (feta mixed with peppers)C

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P i thar i Taverna28 Woodbridge Avenue, Highland Park;

732-572-0616; www.thepithari.com

HoursSunday through Thursday,

11:30 a.m.–9:30 p.m.; Friday and

Saturday, 11:30 a.m–10:30 p.m.

What you should know• Entrées range from $10.95 to $24.95

• BYOB (a sister shop next door sells

Greek wine)

• Major credit cards accepted

• Take out available

• Handicapped accessible

Middlesex GOURMET

Greece is the word


Gourmet_MSX_409_v6REV.qxp 12/8/09 9:00 AM Page 64

t the Saturday morning yoga class at Comfort and

Balance studio in Sewaren, students (left to right)

Debbe French, Bunnie Rogers, Dawn Mandico, Jane

Smith and Jessica Miller find a little inner calm with

the help of instructor Nicolette Reiser.

Your moment of ZenA

faces of MIDDLESEXC

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Faces_MSX_409_v3.qxp 12/4/09 9:59 AM Page 48

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Middlesex Health & Life's January 2010 issue

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Transcript of Middlesex Health & Life's January 2010 issue