Monmouth's Ask The Doctor March-April 2020

Ask The Doctor is CNJ’s only magazine that only contains editorial regarding health and wellness.


Local Physicians Answer Your Health Questions


• Kids’ Health • Beauty • Eating Well • Fitness • Aging • ...and more : i ’ l i ll i i ...

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For Brain Aneurysm Survivor Ray Soroka, Undergoing New Treatment Meant Teaching Kids Life Lessons To effectively treat the father of three, Kyle Chapple, M.D. pioneered the use of the newWEB aneurysm embolization system.

Five years after losing his wife, Elaine, to cancer, Ray Soroka of Fredon, NJ received shocking news about his own health. At the age of 65, he was diagnosed with a large 7mm brain aneurysm. “I remember feeling something snap in my head and upper chest, almost like a No. 2 pencil snap- ping in half,” says Ray. “After that, I had a dull headache for almost a week. To be safe, I went to get checked out by the neurologist. That’s when an angiogram revealed I had a brain aneurysm. Shocked doesn’t begin to describe how I felt.” “The news threw us all for a loop, to say the least,” says Leigh Anne Soroka, one of Ray’s daughters. “We already lost our mom, and having this happen to our dad, our one surviving parent, was really scary.” Ray was referred to Kyle Chapple, M.D., a board-certified neurosurgeon at Atlantic NeuroSurgical Specialists (ANS) – one of the largest neurosurgical practices in New Jersey and one of the most advanced in the county – for treatment. With Dr. Chapple’s expertise and guidance, Ray, Leigh Anne and her siblings, Melissa and Ray- mond, were all involved in formulating a treatment plan.

“We talked with Dr. Chapple extensively about our options. We also talked about taking a wait- and-see approach since the aneurysm wasn’t growing,” notes Ray. “But frommy perspective, once we knew it was there, we had to do something. I didn’t want to live in fear of it rupturing. I wanted to be fearless. I wanted to take control of my life, be proactive about my health and teach my kids to do the same.” “Dr. Chapple is also fearless – cautious, but fearless. That’s one of the reasons we put our faith in him,” Ray adds. The size and shape of Ray’s aneurysm, particularly the wide base, posed challenges in effectively stopping blood flow into the aneurysm. “Even with these challenges, a minimally invasive approach was the best option for Ray,” notes Dr. Chapple. “Minimally invasive proce- dures often carry less risk than open craniotomies, which require opening part of the skull to access the brain, as well as significant recovery time.” After ruling out the viability of using traditional stents or coils to block off the aneurysm, Dr. Chapple brought a new idea to the table. “Ray was the perfect candidate for a new device called the Woven EndoBridge (WEB) aneurysm embolization system,” he explains. “This FDA-approved device is essentially a self-expanding mesh ball that’s designed specifically to treat wide-neck aneurysms in the brain. It’s placed into the aneurysm by navigating to the brain through the femoral artery in the thigh and blocks blood flow to the aneurysm.” Ray says one of the most appealing parts of the proposed treatment was that once the device was put in, he wouldn’t have to worry about needing to undergo future surgeries for stents or coils. Dr. Chapple proceeded with the surgery, marking the first time the WEB aneurysm embolization system was used by any of the leading neurosurgeons at ANS, Overlook Hospital or Atlantic Health System. Following the procedure, Ray stayed at the neuro intensive care unit at Overlook Hospital for one night and was back home by noon the following day. “I had virtually no recovery time,” Ray explains. “I felt great. In just 10 days, I was cleared to exercise and, most importantly, lift my grand- kids. As my grandson said, ‘Pop Pop wasn’t broken anymore.’” Atlantic NeuroSurgical Specialists (ANS) is New Jersey’s largest neurosurgical practice and one of the most advanced in the country. ANS is a proud partner of Altair Health. For more information, visit Altair Health is one of the nation’s first physician-managed healthcare systems devoted to comprehensive spine care. Headquartered in Morris- town, NJ, a team of spine specialists – including neurosurgeons, physical therapists, pain management specialists, physiatrists, wellness specialists and more – collaborate and leverage the power of integrated, evidence-based care for improved outcomes. Learn more at Ray Soroka used his battle with a brain aneu- rysm to model life lessons for his adult children.




Feelings and Cancer Just as cancer affects your physical health, it can bring up a wide range of feelings you’re not used to dealing with. It can also make exist- ing feelings seemmore intense. They may change daily, hourly, or even minute-to-minute. This is true whether you’re currently in treatment, done with treatment, or a friend or family member. These feelings are all normal. Often the values you grew up with affect how you think about and cope with cancer. For example some people: • Feel they have to be strong and protect their friends and families • Seek support and turn to loved ones or other cancer survivors Whatever you decide, it's important to do what's right for you and not to compare yourself with others. Your friends and family members may share some of the same feelings. If you feel comfortable, share this information with them. Overwhelmed . When you first learn that you have cancer, you may feel as if your life is out of control. This could be because: • You wonder if you're going to live. • Your normal routine is disrupted by doctor visits and treatments. • People use medical terms that you don't understand. Even if you feel out of control, there are ways you can take charge. It may help to learn as much as you can about your cancer. The more you know, the more in control you'll feel. Ask your doctor questions and don't be afraid to say when you don't understand. For some people, it feels better to stay busy. If you have the energy, try taking part in activities such as music, crafts, reading, or learning something new. Denial . When you were first diagnosed, you may have had trouble believing or accepting the fact that you have cancer. This is called denial. It can be helpful because it can give you time to adjust to your diagnosis. It can also give you time to feel hopeful and better about the future. Sometimes, denial is a serious problem. If it lasts too long, it can keep you from getting the treatment you need. The good news is that most people work through denial. Usually by the time treatment begins, most people accept the fact that they have cancer and move forward. This is true for those with cancer as well as the people they love and care about. Anger . It's very normal to ask, "Why me?" and be angry at the cancer. You may also feel anger or resentment towards your health care providers, your healthy friends and your loved ones. And if you're religious, you may even feel angry with God. Anger often comes from feelings that are hard to show. Common examples are, fear, panic, frustration, anxiety, and helplessness. If you feel angry you don't have to pretend that everything is okay. It's not healthy to keep it inside you. Talk with your family and friends about your anger. Or, ask your doctor to refer you to a counselor. And know that anger can be helpful in that it may motivate you to take action. Fear and Worry. It's scary to hear that you have cancer. You may be afraid or worried about: • Being in pain, either from the cancer or the treatment • Feeling sick or looking different as a result of your treatment • Taking care of your family Some fears about cancer are based on stories, rumors, or wrong information. To cope with fears and worries, it often helps to be informed. Most people feel better when they learn the facts. They feel less afraid and know what to expect. Learn about your cancer and understand what you can do to be an active partner in your care. Some studies even suggest that people who are well-informed about their illness and treatment are more likely to follow their treatment plans and recover from cancer more quickly than those who are not. Hope . Once people accept that they have cancer, they often feel a sense of hope. There are many reasons to feel hopeful. Millions of people who have had cancer are alive today. Your chances of living with cancer—and living beyond it—are better now than they have ever been before. And people with cancer can lead active lives, even during treatment. Some doctors think that hope may help your body deal with cancer. So, scientists are studying whether a hopeful outlook and positive attitude helps people feel better. Here are some ways you can build your sense of hope: • Plan your days as you've always done. • Don't limit the things you like to do just because you have cancer. • Look for reasons to have hope. If it helps, write them down or talk to others about them. • Spend time in nature. • Reflect on your religious or spiritual beliefs. • Listen to stories about people with cancer who are leading active lives. Stress and Anxiety . Both during and after treatment, it's normal to have stress over all the life changes you are going through. Anxiety means you have extra worry, can't relax, and feel tense. You may notice that: • Your heart beats faster. • You have headaches or muscle pains. • You don't feel like eating. Or you eat more. • You feel sick to your stomach or have diarrhea. If you have any of these feelings, talk to your doctor. Though they are common signs of stress, you will want to make sure they aren't due to medicines or treatment. • Ask for help from counselors or other professionals • Turn to their faith to help them cope • • You feel helpless and lonely. • Paying your bills • Keeping your job • Dying • You feel shaky, weak, or dizzy. • You have a tight feeling in your throat and chest. • You sleep too much or too little. • You find it hard to concentrate.


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OUR DEPARTMENTS Doctor Advice . ....................................................... 5 The Healthy Palate............................................. 12 Recipes to enjoy and local dining options for eating out As We Age........................................................... 17 Articles and physician information just for seniors Men’s Health.......................................................28 Financial Health ................................................34 Information, resources and news related to the health and well-being of your financial future Healthy Home.................................................... 45 Here you will find expert tips to make your home healthier, safe and fabulous Doctor Profiles......................................................54 Physician information, including credentials, to help you choose a doctor or find out more about a doctor that you go to now Kids’ Health & Camp..........................................57 Information, news and expert advice to raising healthy children from pregnancy to 18 Healthy Mind & Soul..........................................62 Inspirational stories and advice on achieving mental balance and clarity I Am Beautiful.....................................................63 The Mourning After MonthlyGrief CounselingGroup Surviving&ThrivingAfter a Loss

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Movement With Joy DANCE MOVEMENT THERAPY CHILDREN, ADULTS, SENIORS Joy Vrooman Sayen , MFA, MS, BC-DMT, NCC ~ THERAPY FOR CHILDREN ~ Using Dynamic Play & Movement Therapy to help Children, and their Parents, with Emotional, Behavioral, and Learning Challenges. On-going: Individual sessions. ~ DANCE WITH A DIFFERENCE ~ Dance Movement Therapy for Adults Promoting wellness and self-development through creative exploration in a therapeutic process, toward integrating body, soul & spirit. On-going: Individual or Group sessions. ~ AGING JOYFULLY ~ Dance Movement Therapy for Seniors On-going: Group sessions at your facility. 416 Rt 518, Blawenburg, NJ • 609-844-0151 WWW.MOVEMENTWITHJOY.COM

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Q: Can stretching exercises help plantar fasciitis? A: Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the lig- ament. Exercises for plantar fasciitis may be especially helpful for reducing heel pain when you first get out of bed. Exercises to help prevent plantar fasciitis:


While sitting, place a long towel or stretchy therapy band under the ball of your foot. Pull on the towel allowing your foot to come up to- wards you. Hold the stretch for 15 seconds, and do 15 repetitions, morning and evening. Inac- tivity makes the plantar fascia tighten and go into spasm. Exercises are essential!

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E-cigarettes and Youth: What Parents Need to Know

WHAT ARE E-CIGARETTES? Electronic cigarettes (e-cigarettes) are battery-powered devices that deliver nicotine, flavorings, and other ingredients to the user. Using e-cigarettes is sometimes called “vaping.” E-cigarettes do not create harmless “water vapor” – they create an aerosol that can contain harmful chemicals. HOW MANY YOUTHS ARE USING E-CIGARETTES? • E-cigarettes have been the most commonly used tobacco product among U.S. youth since 2014. • In 2018, CDC and FDA data showed that more than 3.6 million U.S. youth, including 1 in 5 high school students and 1 in 20 middle school students, were past-month e-cigarette users. • During 2017 and 2018, e-cigarette use skyrocketed among youth, leading the U.S. Surgeon General to call the use of these products among youth an epidemic in the United States. WHAT ARE THE RISKS FOR YOUTH? Most e-cigarettes contain nicotine, which is highly addictive. Nicotine exposure during adolescence can: 1. Harm brain development, which continues until about age 25. 2. Impact learning, memory, and attention. 3. Increase risk for future addiction to other drugs. • Young people who use e-cigarettes may be more likely to go on to use regular cigarettes. • Many e-cigarettes come in kid-friendly flavors – including mango, fruit, and crème – which make e-cigarettes more appealing to young people. • E-cigarette aerosol is not harmless. It can contain harmful substances, including: » Nicotine » Cancer-causing chem- icals » Volatile organic compounds » Ultrafine particles » Flavorings that have been linked to lung disease » Heavy metals such as nickel, tin, and lead.









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Ambient Rehabilitation provides outpatient physical therapy where a licensed physical therapist is with you from start to finish in your therapy sessions. We offer early, late, and weekend hours to meet your busy schedule. Get help with: Neck and Back Pain  Ambient Rehabilitation provid s outpatient physical therapy where a licensed physical therapist is with you from start to finish in your therapy sessions. We offer early, late, and weekend hours to meet your busy schedule. Get help with: • Neck and Back Pain • Multiple Sclerosis • Chronic Headaches

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QUESTION: I was told I have a “Fatty Liver” and I may end up with cirrhosis!!! I don’t even drink alcohol. How is this possible? ANSWER:

252 W. Delaware Ave Pennington, NJ 08534

D O C T O R A D V I C E I was taught that fatty liver was the earliest manifestation of liver disease seen in alcoholism. In the last 10 yearswe have been seeing a newvariation of fatty liver, Non-Alcoholic Fatty Liver Disease (NAFLD). It is estimated that 20% to 30% of the general population currently have NAFLD!! Obesity, diabetes, and the metabolic syndrome are the biggest risk factors but genetics plays a role as well. In obese persons, the prevalence of fatty liver is 67% – 75%!! How did this epidemic come about? It is purely due to our 21st Century diets. A diet high in saturated fats AND highly refined carbohydrates (sugar) is not a normal diet. Think about a Big Mac, Fries, a Chocolate Shake and a DQ Sundae OR a Pepperoni and Sausage Pizza with a soda (full of high fructose corn syrup, HFCS) andCheesecake for dessert. These foods create chaos in our metabolism. There’s too much “fuel” coming in at once and the cells don’t know which fuel they should burn to make energy – fat or sugar. Fat begins to accumulate inside themuscles and liver.

Fatty Liver causes no symptoms. It may be discovered by a liver blood test or ultrasound. It is reversible if caught early but 40 – 50% of people will progress to inflammation and scarring and some of those will develop cirrhosis and liver cancer. While the food industry attempts to addict us to sugary, fatty processed foods, the health care system is preparing for a record number of liver transplants in the next 10 – 20 years. Fatty Liver is reversible in this early stage by losing weight, lowering highly refined carbohydrate foods (processed foods, sweets, breads and pastas) AND lowering saturated fats. We encourage eating leaner proteins, lots of vegetables and some fruits. Fish oil and Delta/Gamma tocotrienols have been shown to protect against development of fatty liver, and possibly

reverse it!! And we need to get the food industry and the healthcare system to work for the same goals. Feeding people in a healthy way will save lives, save money and be our saving grace.

Dr Kate Thomsen’s office for holistic health care is located in Pennington, NJ. She is trained in Family Medicine, and Board Certified in Integrative Medicine, and is an Institute for Functional Medicine Certified Practitioner. She has been practicing Functional Medicine for 20 years. For more information see or call the office at 609-818-9700.

Tissue Changes That Are Not Cancer Not every change in the body’s tissues is cancer. Some tissue changes may develop into cancer if they are not treated, however. Here are some examples of tissue changes that are not cancer but, in some cases, are monitored:

Hyperplasia occurs when cells within a tissue di- vide faster than normal and extra cells build up or proliferate. However, the cells and the way the tissue is organized look normal under a microscope. Hy- perplasia can be caused by several factors or condi- tions, including chronic irritation.

Dysplasia is a more serious condition than hyper- plasia. In dysplasia, there is also a buildup of extra cells. But the cells look abnormal and there are changes in how the tissue is organized. In general, the more abnormal the cells and tissue look, the greater the chance that cancer will form. Some types of dysplasia may need to be monitored or treated. An example of dysplasia is an abnormal mole (called a dys- plastic nevus) that forms on the skin. A dysplastic nevus can turn into melanoma, although most do not. An even more serious condition is carcinoma in situ. Although it is sometimes called cancer, carcinoma in situ is not can- cer because the abnormal cells do not spread beyond the original tissue. That is, they do not invade nearby tissue the way that cancer cells do. But, because some carcinomas in situ may become cancer, they are usually treated. Normal cells may become cancer cells. Before cancer cells form in tissues of the body, the cells go through abnormal changes called hyperplasia and dysplasia. In hyperplasia, there is an increase in the number of cells in an organ or tissue that appear normal under a microscope. In dysplasia, the cells look abnormal under a microscope but are not cancer. Hyperplasia and dysplasia may or may not become cancer. For more info visit




What Is Tootling In The Classroom? By Lauren Kowlacki Tootling is like tattling but refers to the reporting of only positive, rather than inappropriate, social behaviors. The exact definition of Tootling is “a classroom-based intervention used to increase peer prosocial behaviors, particularly offering and receiving help, while decreasing negative and disruptive peer interactions.” Since children quickly learn to report and comment on bad behavior, i.e., tattling, there is a new effort to stop this natural reaction by progressive educators. These educators are teaching children to turn the same reporting behavior into “tootling,” where children learn to report positive be- havior and gestures by their peers. Tootling has begun to be being used in many classrooms as well as group therapy groups. This new and innovative approach has been very well received by both teachers and children. Teachers have reported it being very successful in building rapport between classmates and also has en- hanced peer relationships. Much research has found that tootling reinforces posi- tive behavior in students. As children focus on being posi- tive about their own and their neighbor’s behavior, it helps improves the whole classroom. Other benefits include: • Clinicians and teachers focus on praise of appropri- ate and on-task behavior, instead of negative behav- ior. • Demonstrates that even students with problem be- haviors can still be viewed in a positive manner. • It encourages peers to report positive behaviors by rewarding students for reporting the desired behav- ior from struggling peers who are often ostracized for their difficult behavior. • An increase in the number of positive interactions occurring spontaneously in the classroom. No doubt does positive reinforcement help and build confidence for a child who is struggling academically and socially. Students with problem behaviors are often ostra- cized by their more appropriate peers. Tootling helps chil- dren recognize and praise pro-social behavior in a strug- gling peer and creates tolerance. The more this is done in the classroom, the more of a habit it will become for all the children that will lay the groundwork for adulthood compassion as well.

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Fresh & Fruity Detox Water This delicious detox water has strawberries and kiwis and is the perfect summer drink.

You will need 2 liters of water, a couple of straw- berries and a couple of kiwis. Just chop your kiwis and strawberries, add to your water and sit in the fridge for a couple of hours to let it seep. The kiwi has vitamins A and E which will help you to rid your body of free radicals and they help to flush toxins from your colon. Strawberries are great for your skin and then contain anti-aging properties and help to fight carcinogens. You can add more or less fruit de- pending on your taste preferences or add different fruits or a mint sprig for a completely new taste. Whether you’re trying to lose weight or you sim- ply want to look and feel healthier, one of the best ways to rid your body of harmful toxins is to drink water. Just 6 to 8 glasses every day will help to keep you hydrated and keep your vital organs in their best possible health.


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A S I A N B I S T R O Dine-In • Take-Out 800 B Denow Road Pennington, NJ 08534 (Hopewell Crossing Shopping Center)

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Hacking Your Snacks Planning for healthy snacks can help satisfy hunger in between meals and keep you moving towards your food group goals. Build your own Make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of choc- olate chips. Prep ahead Portion snack foods into baggies or containers when you get home from the store so they’re ready to grab-n-go

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ers with turkey and avocado. Eat vibrant veggies

Spice up raw vegetables with dips. Try dipping bell pep- pers, carrots, or cucumbers in hummus, tzatziki, guaca- mole, or baba ghanoush. Snack on the go Bring ready-to-eat snacks when you’re out. A banana, yogurt (in a cooler), or baby carrots are easy to bring along and healthy options.

O P E N 7 D A Y S A W E E K ! Mon-Fri: Lunch and Dinner • Sat-Sun: Dinner





WHAT’S INYOURWATER? Recent study by (EWG) Environmental Working Group- shows that there are contaminants in tap water that are 22-386 times higher than healthy guide line that can potentially cause cancers. What is of major concern is that they are not tested or regulated by EPA or DEP at all. We conduct a FREE Water Test which includes: • Lead - Metals • Chlorine/Chloramines • Alkalinity- pH • Hardness/Minerals • Iron • TDS (Total Dissolved Solids) • Food absorption of chemicals • Body absorption of chemicals • Nitrates Did you know that bottled water may have more micro plastic particles than tap water? WHAT WE DO? • Test the quality of your water using standards developed by the Water Quality Association, and E.P.A • Show you how impurities can affect your house, your family, and even your budget • If we find a problem and you want to see a solution we can show you one Go to: for more information on how to register. Knowledge is Power!



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Ultra-Pure: Water Is Complicated By Pam Teel

T H E H E A L T H Y P A L A T E Water is complicated and all water is not the same. For this reason, you can't just buy a filter online and expect it to effec- tively remove the contaminants in your water. First, you have to know what the contaminants are and how much of the con- taminant exists to find the best purification system to correct the problem. You wouldn't treat yourself for a disease without knowing first if it exists, right? What makes Ultra Pure spe- cial is that they truly care about their client's health. This is why they also show clients that legal water quality standards regulated by the E.P.A. are not necessarily 'healthy standards.' Ultra Pure is a leading New Jersey water purification and conditioning company in Manalapan that has been provid- ing the best solutions for water contamination issues for both families and commercial clients. Family owned by Al and Elizabeth Lardieri, the business has been in operation for 38 years serving over 25,000 customers in New Jersey and the five boroughs of New York.

The Lardieri’s take their business to the next level when it comes to the quality of other people’s water. When shopping at a local Walmart, they saw a mother and daughter struggling to fill several 5 gallon jugs with water, supposedly purified by Walmart. Elizabeth Lardieri wondered why the two were making their life so difficult when it could be so much easier for them. She also wondered just how pure the Walmart water was and if they even change the filters when needed. She approached the two and mentioned that she and her husband are in the water purification business. Elizabeth explained to them that they didn’t have to keep coming back to the store anymore in order to fill up their bottle water cooler. She told them that they could put a purification system inside their home that can be attached to the machine to their cold water line, thus eliminating the needless trips back and forth to Walmart. What she was offering was a simple solution and a better, easier way to get pure water without all the wasted effort. The Lardieri’s also have a friend who has cancer and has been trying to stay as healthy as she can by eating and drinking healthy. At home, she relied on a small carbon filter in her refrigerator for clean water and let her kids drink out of the bath- room faucets after the water was lying in the pipes all night. After two years of offering to test her water for free, she finally agreed. She was blown away by all the testing and the amount of knowledge Ultra Pure offered about legal standards of the government versus healthy standards. She now has a purifier at her sink and a whole house system to filter the entire home’s water. After only a week, she could see and taste the difference in the water. She text them that she is SO obsessed with her water that she is taking a few gallons with her on a business road trip to Boston. Ultra Pure's focus is to give people access to a free water test so they can identify the problem and come up with the best solution. Their certified water technicians test your water using standards developed by the Water Quality Association and the E.P.A. They have insured installers for water purification, filtration, softening and conditioning solutions. Everyone should have access to ‘clean water,’ which is why they offer solutions with no money down, free installation and attractive financing options. Ultra Pure's solutions will have you spending less money than your monthly bottled water cost. They guarantee the best value and pricing! Let them conduct a free water test for you.

For more information about Ultra Pure go to: visit them on Facebook, or Call North Jersey: 973-748-5076 •Central Jersey: 732 851-1183. Located at: 400 Madison Avenue, Manalapan, NJ.




A S W E A G E Fo

GET A GRIP! Afraid of Falling?

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Grab Bars, Hand Showers and more with Professional Installation 609-451-0225 NJHIC 13VH02497500 • Division of TSS, Inc

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Call UsToday For ATour or Info! (732) 851-6640 • Medical AppointmentTransportation • Around-the-clock attention • Physical & OccupationalTherapy In House • Free Door-to-DoorTransportation • Delicious Food Options (Spanish, Russian, Italian & more) • Onsite & Offsite Activities: (Ping Pong, Zumba, Shopping Excursions, Museums, Crafts,Trips to the Shore and much more) • Onsite Hairdresser Serving Monmouth, Middlesex & Ocean Residents Conveniently off Rt 33 and NJTurnpike Exit 8 108Woodward Rd. Manalapan, New Jersey If your loved one needs care during the day, trust GoldenYears Care to put them in good hands!

• • • • • • • •

Reinstating the Dr. Home Visit... We Bring Hearing Home to You!

Better hearing is an important part of how we communicate and stay connected to the world and the people we love. For many, seeking hearing care is the first step to a happier and healthier future, being able to secure these ser- vices at home is paramount for many of our clients. Whether you want to explore hearing aids, or discuss concerns about your hearing health, Dr. Laura Padham Visiting Audiologist is here to provide you with options.

Serv 609.770.2500 NJ LICENSE #1390 / 924



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10 Foods that Will Boost Your Brain Health By Caryn Alter, MS, RD, FAND You’ve probably heard of the Mediterranean diet, and if you’ve been diagnosed with high blood pres- sure, you may have heard of the DASH diet. Combine the two and you get an eating plan designed to boost your brain health—among other benefits. How Our Diet Affects Our Brains


As you age, it’s more difficult for important nerve cells to protect themselves against volatile free radicals, which are unstable molecules that can damage cells. Many of the foods listed below contain antioxi- dants or phytonutrients that neutralize free radicals, staving off age-re- lated degenerative diseases, including mental decline. The Mediterranean diet helps keep aging brains sharp because it em- phasizes eating foods that have been found to improve brain function, alertness, and memory. The eating plan includes extra virgin olive oil; legumes, such as peas, beans, and lentils; unrefined cereals; fruits; and vegetables. It also includes moderate to high amounts of fish, moderate amounts of dairy, such as cheese and yogurt, and wine. The plan allows very limited amounts of meat and meat products. The DASH (Dietary Approaches to Stop Hypertension) diet limits sodium and overall fat intake. There is strong evidence this plan reduces high blood pressure due to its emphasis on whole grains, fat-free and low-fat dairy products, and low-sodium foods. However, when an epidemiologist combined the best aspects of each diet to develop the Mediterranean-DASH Intervention for Neurode- generative Delay, or MIND diet, the results were significant. In a 2015 study, participants were assigned scores based on their eat- ing habits. Those who most closely followed the food recommendations of the MIND diet received the highest scores. Participants whose scores

ranked in the top third had a 53 percent lower risk of developing Alzheimer’s disease compared with those with the lowest scores. Researchers concluded that the hybrid MIND diet plan produced better brain protective properties than either the Mediterranean or DASH diets alone. A Shopping List for Brain Health The following foods have been shown to improve brain health and/or protect against cognitive decline: 1. Green leafy vegetables (examples: arugula, kale, and spinach) 2. Other nutrient-dense vegetables (examples: asparagus, broccoli, cabbage, carrots, sweet potatoes, & zucchini) 3. Whole grains (examples: brown and wild rice, oats, popcorn, quinoa) 4. Vegetable oils (examples: canola, corn, olive, sesame) 5. Berries (examples: blackberries, blueberries, cranberries, strawberries) 6. Nuts (examples: almonds, cashews, peanuts, walnuts) 7. Seafood (examples: herring, lake trout, salmon, sardines, tuna) 8. Poultry (examples: skinless chicken. skinless turkey) 9. Beans and Other Legumes (examples: kidney beans, chickpeas, soybeans, lentils, tofu) 10. Dairy (examples: fat-free and low-fat milk and yogurt) Foods with Possible Brain Benefits to Consume in Moderation . Some foods and drinks have beneficial properties, but should be consumed in moderation, including:





Wine : The MIND diet permits one glass of wine a day due to its antioxidant properties. Too much alcohol, however, will increase the risk to your heart and brain. Eggs : An egg is a significant source of vitamin B12 and protein. The yolk contains folate, lutein, vitamin D, and vitamin E. However, if you have heart disease, you may want to limit yolks because they are high in saturated fat. 5 Foods to Limit As I advise my clients, while there are some foods that may be unhealthy for the brain, these foods don’t have to be totally avoided—just consumed in smaller amounts. 1. Pastries and sugary foods (examples: donuts, candy, ice cream, cookies, sweetened beverages) 2. Red meat and red meat products (examples: fatty cuts of beef, hot dogs) 3. Fast foods and fried foods (examples: hamburgers, fried chicken) 4. Whole-fat cheese 5. Butter and margarine made with trans-fat

The good news is that these guidelines are not just good for your brain--they’re good for your heart, too. To schedule a consultation with a registered dietitian, call the Star and Barry Tobias Health Awareness Center at (732) 308-0570.

The Lights are Always On

Com hom t Chelse !


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ADVICE FOR THE AGING COMMUNITY March is National Nutrition Month Sheli Monacchio-Caring Connections of New Jersey President March is National Nutrition month and we would like to remind you to be aware of how important it is to eat right when you are 65 or over. As we grow older and our metabolism slows down, we need fewer calories but that does not mean you need less nutrients. It is important to choose foods that have the biggest nutritional value. Your plate should look like a rainbow, filled with foods like lean meats, fruits, vegetables, low fat dairy and whole grains. Stick to foods that are high in fiber and lower in sodium. There are some foods that have proven to have negative effects on the brain which impact your memory and mood and actually increase your risk for dementia. Stay away from refined carbs such as sugar and highly processed grains, sugary drinks, saturated fats, industry produced trans fats and artifi- cial sweeteners for your optimum brain health. Have may have heard of diabetes and type 2 diabetes. Have you heard of type 3 diabetes? This form of diabetes is associated with Alzheimer’s disease and occurs when neurons in the brain fail to respond to insulin. This direct- ly effects memory and learning. The symptoms of type 3 diabetes are described as the symptoms of demen- tia, such as those seen in early Alzheimer’s disease. According to the Alz- heimer’s Association, type 3 diabetes symptoms appear as memory loss that affects social interactions and activities of daily living or difficulty complet- ing tasks that should be otherwise familiar. You can be proactive by choosing to eat a healthy diet with the tips above. If you are experiencing any of the symptoms of diabetes type 3, be sure to speak to your doctor. If you are having a hard time getting to the grocery store to shop for grocer- ies or are on a tight budget, you may eligible for meals on wheels or other senior meal programs which provide nutritious meals. If you are on a tight budget and are unable to afford groceries, we urge you to call us for a list of the food banks in your area. Please call 609-960-2265 if you would like to learn about resources in your local area to assist you with your nutrition needs or visit to see resources in your county. Medicaid/J.A.C.C. Covered Service You have always been there for your mom, and now GoldenYears Care is here for you Call UsToday For ATour or Info! (732) 851-6640 • Medical AppointmentTransportation • Around-the-clock attention • Physical & OccupationalTh ra y In House • Free Door-to-DoorTransportation • Delicious Food Options (Spanish, Russian, Italian & more) • Onsite & Offsite Activities: (Ping Pong, Zumba, Shopping Excursions, Museums, Crafts,Trips to the Shore and much more) • Onsite Hairdresser Serving Monmouth, Middlesex & Ocean Residents Conveniently off Rt 33 and NJTurnpike Exit 8 108Woodward Rd. Manalapan, New Jersey If your loved one needs care during the day, trust GoldenYears Care to put them in good hands! WWW.CARINGCONNECTIONSNJ.ORG

We provide Adult Day Services For Special Needs Adults (21 years old +)



Call UsToday For ATour or Info! (732) 845-3332 • Free Door-to-DoorTransportation • Health Evaluations • Bi-Lingual staff • Music & PetTherapy

• Educational Programs to assist & encourage independance with activities of daily living • Social Activities • Fabulous food and menu options • Recreation, Exercise,Trips to Museums, Stores, Crafts and more... Serving Monmouth, Middlesex & Ocean Residents

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We Offer Something Special Nowhere Else Found In CNJ ForYour Loved One! Active Day Adult Services




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