“Proper Preparation Prevents Poor Performance”
Anything we do in life requires preparation. We help prepare our children for school with lunches, projects, and packed backpacks. We prepare our cars with gas, washer fluid, and oil changes. We prepare for our day at work with key cards, ID badges, equipment, lunches, and laptops. Basically, everything we do, we need to prepare for and if you are unprepared, it is noticed right away and sets the tone for a downward spiraling bad day.
Going to the gym is something you also need to be prepared for. This is something a lot of people don’t think about but if you are not prepared, your workout can have that same result of a downward spiral. It can lead to you not enjoying your workout, or being frustrated enough at all the mental energy it took you to actually get to the gym that it forces you to walk out before you even start your workout. I have also seen gym members just sitting and socializing because they forgot their headphones. I’m a huge believer in the benefit of being social, but c’mon really?!
If we take the time to prepare for every other aspect of life, we must take the time to prepare for the MOST important one: your health and fitness. Going the gym is a task, it takes up time in your day, it takes you away from your children, and it requires you to carve out time in your busy schedule. BUT….it’s worth it! This is your body, your health, your strength, your endurance, your LIFE. So prepare for it!
When I leave my house for the day I look like I am moving out of town. This is how much prep work I do. It’s exhausting but worth it. Every single night before I go to bed, I prepare for the next day. This is ALL done before relaxing or watching Netflix! This sets the tone. This is what prevents my downward spiral and THIS is what ensures that I get to the gym! Always remember your 5 P’s: “Proper Preparation Prevents Poor Performance.”
– Sarah C., Exercise Physiologist at Dedham Health & Athletic Complex
Don’t Let the HEAT Stop You from Training….Train Indoors!!
Heatwaves! When it is hot and humid, the air quality outdoors is usually at its worst. While the temperature and humidity are high outside, it’s a good idea to stay in and train in a facility that has filtered air conditioning. Another reason to train indoors when it’s hot out is our bodies’ own natural cooling system. Sweating is supposed to cool our bodies. However, when it’s hot and humid outside, this doesn’t allow our perspiration to evaporate and cool down our bodies. As a result, this can lead to lower performance levels, less work output, and dehydration and heat illness.
While training outdoors has many benefits, sometimes you can’t get a consistent workout due to outdoor terrain, traffic, or weather. Training indoors allows you to plan a workout regimen and go! With fewer things to be concerned about, this can allow you to gauge how your current level of fitness is going.
Safety is another reason to train indoors. If you have any limitations or contraindications, your facility should have a trained staff in first aid and CPR and have an AED(automated external defibrillator), oxygen, first aid kit, and quick access to emergency help.
Training indoors can allow for a wide variety of workouts, from group exercise to cardio and strength training to swimming and yoga. This allows you to vary your workouts and keep you from getting bored during the long summer months.
– Guy C., Fitness Director and Martial Arts School Director at Dedham Health & Athletic Complex
Ask Dr. Foley: Cannula Method of Injecting Dermal Fillers
An important part of our mission here at Purely Aesthetics is to inform and educate our patients on the most up-to-date technologies, procedures, and products available in the arena of minimally invasive facial aesthetic medicine. As part of this mission, we’re happy to share our first Q&A-style blog post with Dr. Foley to discuss the administration of dermal fillers using cannulas vs. traditional needles.
What is a cannula? And what does it have to do with dermal fillers?
A cannula in this context is a blunt-tipped, hollow tube that functions as an alternative to a needle when administering dermal fillers. Dermal fillers (such as those sold under the Juvéderm brand name) have traditionally been administered using sharp-tipped needles. While both methods of injection have their roles, the approach of using blunt-tipped cannulas offers several benefits to the patient not previously possible using sharp needles.
How does the cannula method work?
Whether using a cannula or needle, it is imperative to first make a full assessment of every patient who presents for treatment, analyzing each individual’s facial structure and overall loss of volume before administering any dermal filler or botulinum toxin product. The conversation starts by asking what the patient’s primary concerns are and, from there, discussing what products and methods are best suited to achieve his or her desired results.
Often, what is bothering the patient is an area that would benefit from an increasing volume in the face overall, not necessarily in the location of the worrisome area. Using the cannula method works especially well in these cases, as it allows the injector to replace lost volume as needed throughout the face using only a few punctures with a tiny introducer needle.
With the cannula method, a small introducer needle is used to create an entry point for the cannula. The cannula is then inserted into the puncture site and maneuvered along the natural planes of skin tissue; this provides a large area to place the dermal filler through a single entry point.
This large area made available by the cannula means that the injector is now able to accurately place the filler in multiple areas of the face via the one entry point in the skin (rather than the multiple injections that needles require to achieve similar results). And because the filler can be distributed smoothly and uninterrupted along the tissue plane, a more flawless, natural look is achieved.
What kinds of benefits are patients seeing using the cannula method?
Both physicians and patients are seeing the benefits of this approach.
For physicians, using a blunt-tip cannula allows for a more accurate placement of filler, as they are able to feel resistance as the cannula travels underneath the skin and can manipulate where the filler is deposited. Because the cannula allows the injector to more seamlessly place a smooth layer of product rather than multiple dollops, less massaging and manipulation of product is needed to achieve a beautifully smooth and natural looking result. Additionally, because the blunt tipped cannula is much less likely to pierce a vessel, the rare risk of intravascular compromise is further reduced.
For patients, the cannula approach is less painful than traditional needles as there are far fewer entry points. There is also a decreased risk of bleeding, bruising and swelling. While needles are more likely to cause bruising and swelling because their sharp tip can penetrate a vein or artery (causing bleeding), cannulas are less likely to do so, because their blunt tips typically push these obstacles aside.
Finally, decreased swelling and bruising results in minimal downtime and patients typically return to their normal routine immediately following their treatment.
Do you administer all dermal fillers using the cannula technique?
While the cannula method for injecting dermal fillers offers many benefits, there are cases when using the traditional needle may be more appropriate. As with any treatment, we take a personalized approach to ensure the patient achieves his or her desired results in the safest and most effective way possible.
Before & After: Juvederm Vollure to the jawline using the cannula method to define jaw and achieve a more classic heart-shaped facial structure.
Before & After: Juvederm Vollure using the cannula method to achieve fuller lips.
Get Some Exercise & Have a Berry Good Time!!
Summer is in full swing and now is the season to pick blueberries, strawberries, raspberries, blackberries, even grapes. Take a friend, significant other, or your whole family to one of the area’s many local farms that allow you to pick your own berries! You’ll get some exercise, learn about your local farms, how these berries are grown and are cared for, and you’ll also harvest healthy sweets from Mother Nature! If you visit pickyourown.org they have a list of farms throughout New England with the types of fruit each has to offer. All berries have a good amount of fiber and are high in antioxidants. These antioxidants help to scavenge free radicals in our bodies and are proven to have anti-cancer properties, help regulate blood glucose, improve cognitive ability by preventing inflammation in the brain, and have cholesterol-lowering effects. Lastly, berries have also been shown to potentially reduce the LDL (bad) cholesterol and have a protective ability for our good cholesterol. Get out and explore a local farm, get some exercise, pick your own berries, and bring me back a few pints of blueberries when you come into Dedham Health for your next class or strength workout!
– Guy C., Fitness Director and Martial Arts School Director at Dedham Health & Athletic Complex
Avoiding the “Summer Slide”
My two boys are going into Kindergarten and 2nd grade this upcoming September. After school ended in June, everyone kept talking about the “Summer Slide” and how to avoid it. While I’ve enrolled my oldest in an August program to help prevent this “Summer Slide” I still did a little digging to learn more about this term.
The “Summer Slide” is actually defined as a decline in a child’s reading ability and other academic skills that can occur over the summer months when school isn’t in session. Numerous studies show that kids who don’t read during summer vacation actually slip in their reading abilities by the time autumn rolls around.
Given that we all know how the beginning of the school year can go and the resistance you can see as kids try to get back into an academic structure, it took very little convincing for me to enroll both my boys in programs to make the transition into the fall easier on them (and me!).
Then I got to thinking, I see this same exact pattern with my clients and members. A lot of them travel for the whole summer, take long weekend trips, and just, in general, don’t exercise nearly as much as they do in the fall, winter, and spring seasons. This is the “Summer Slide:” Exercise Edition.
Getting back into your exercise routine in the fall can be just as stressful on the body as it is on the mind for kids returning to school. My kids are more academically driven in the school months, and more physically driven in the summer months. While I am more physically driven in the winter months, and more academically driven (lazy reading, or listening to podcasts poolside) in the summer months. The irony is not lost on me here!
This summer, avoid the slide for your kids with academics by encouraging them to do some reading with you. Avoid the slide of your fitness by joining them, or anyone for that matter, in some fun! This isn’t about a set and structured summer exercise regimen. You can ease up on the demands and pressures of meeting certain goals! This is about movement and retaining some muscle memory and cardiovascular ability so when you DO return to that structure in the fall, you are not a victim of the”Summer Slide!”
Keep fitness as a part of your summer plans. Be active! Your body just wants to move! Now is the time to ride a bike, swim a few extra laps, play some frisbee, take a walk, or go all Top Gun and get a bunch of friends together for some good old beach volleyball! Hit the gym once or twice a week too! The bottom line is that when you are planning all of your summer activities for you and your family….include plans to keep yourselves active!
– Sarah C., Exercise Physiologist at Dedham Health & Athletic Complex
Which Cooking Oils to Use and Which to Keep Out of Your Kitchen?
First things first, we have to set the record straight: eating fat doesn’t make you gain weight and not all fats are bad for you. A tablespoon spoon of any oil is the same in calories (approximately 126 calories), but the types of fat they offer can have an impact on your health. Read on to find which oils are best for you!
Good fats, like those that come from vegetables, nuts, seeds, and fish, are an essential source of energy. Polyunsaturated and monounsaturated fats, for example, are two types of good fats that have shown to improve blood cholesterol levels and reduce the risk of heart disease.
It’s important that we implement some fat with our daily meals because it actually performs some pretty impressive tasks such as boosting energy, supporting cell growth, protecting your organs, keeping your body warm, and aiding in nutrient absorption and the manufacturing of hormones.
However, due to all the different types of oils that are in our local grocery stores, it can get overwhelming when trying to decide which one is best for our health!
So, which oils are right for you?
That depends on the type of cooking you’re doing. An oil’s smoke point (the point when oil starts burning and smoking), is one of the most important things to consider. If you heat an oil past its smoke point, it not only harms the flavor, but many of the nutrients in the oil degrade causing it to release harmful compounds called free radicals.
Let’s take a closer look into some of the most popular cooking oils and their benefits:
1. Peanut Oil
Peanut oil is a popular oil used around the world. It’s a good source of the antioxidant vitamin E, which may help reduce risk factors of heart disease. It may also help improve insulin sensitivity and blood sugar within diabetics.
Although this oil may have some health benefits, it also contains some disadvantages. It’s very high in pro-inflammatory omega-6 fatty acids and is prone to oxidation, which may increase the risk of certain diseases. With so many other healthy fat choices on the market, it may be wise to choose an oil with more benefits and fewer potential health risks.
Best for: deep-frying, pan-frying, roasting, or grilling
2. Sesame Oil
Sesame oil is one of those vegetable oils that are good for you. It’s rich in mono- and polyunsaturated acids, which are the good kind of fat that cuts cholesterol. Sesame oil is also low in saturated fats, which is the kind of fat that is bad for you.
Sesame oil is not as popular as other oils but it’s slowly rising to the top. Recent studies show that sesame oil’s health benefits are pretty promising. Oh, and of course, sesame oil is a healthy way to add an amazing flavor to your cooking. Plus, it is great for your skin and hair!
Sesame oil has a nice sweet taste with a mild aroma. It can be added to salads as well as to foods like chicken. For a richer flavor, try using toasted sesame oil, it is a great additive in recipes!
Best for: Light sesame oil is good for deep-frying while dark sesame oil is better for stir-frying and in dipping sauces and salad dressings.
3. Canola Oil
Canola oil is going to be the oil that you want to try your best to steer clear from. It’s derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats. Out of all the vegetable oils, canola oil tends to have the least amount of saturated fats. It has a high smoke point, which means it can be helpful for high-heat cooking like frying. However, canola oil tends to be highly processed, which means fewer nutrients overall.
Best for: Frying
4. Coconut Oil
Depending on whom you ask, coconut oil should either be avoided or embraced in moderation. The reasoning for this conflict is that coconut oil has a high saturated fat content and unlike other plant-based oils, it is primarily a saturated fat.
There is a lot of hype around coconut products and how they are deemed the healthiest, however, these facts are not backed by science. That is not to say this oil is going to make you sick, but do not go overboard. I am not anti-coconut oil; I believe that our bodies do need some saturated fat. However, the health and fitness industry has done a good job to make it seem like it’s a superfood. In reality, the research is simply not there to support this.
Best for: Replacing butter in baking and can be particularly used in vegan baking. It has a high smoke point, therefore, it can be used in high-heat cooking preparations.
5. Avocado Oil
Avocado oil is a great choice. It is unrefined like extra virgin olive oil, but it has a higher smoking point meaning it can be used to cook at higher heat levels and is great for a stir-fry. It doesn’t have much flavor, which makes it a good option for cooking. Its texture is creamy, like an avocado.
Avocado oil contains monounsaturated and polyunsaturated fatty acids (it has one of the highest monounsaturated fat contents among cooking oils) as well as vitamin E. One downside is that it tends to be more expensive.
Best for: Frying
6. Olive Oil
Olive oil is one of the most versatile and healthy oils to cook with and eat, as long as it is “extra virgin.” You want an oil that is not refined or overly processed. An “extra virgin” label means that the olive oil is not refined, and therefore of high quality.
Extra virgin olive oil contains a large amount of monounsaturated fats and some polyunsaturated fatty acids. Many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it is best for low and medium-heat cooking.
Best for: Best used for salad dressings and drizzling over food. Refined olive oil is good for sautéing.
Hopefully, you’ll now feel more confident in choosing the right cooking oil for you when looking at the massive shelf of cooking oils next time you’re in your local grocery store!
– Brynne B., Exercise Physiologist at Dedham Health & Athletic Complex
Kids and Exercise
These days if a child isn’t playing Fortnite, they’re listening to music, or watching YouTube and all the while they’re probably consuming junk food. As a result more kids are obese and at risk to contract diabetes and high blood pressure. To combat this problem parents need to encourage and motivate their children to exercise.
Parents should first explain the benefits of exercise, of which there are many, to their children. Some of the benefits are:
· Children who regularly exercise and participate in sports are more inclined to keep on exercising when they become adults.
· Exercise, such as team sports, is key in the development of interpersonal skills like team building.
· Studies show that children who exercise regularly have better school attendance and perform better academically.
· Regular exercise provides higher self-esteem, improved self-image, and greater confidence.
Over 1/3 of children and adolescents are overweight or obese. That is why promoting exercise and healthy living in your child’s life is extremely important. There are three things to remember when trying to motivate your child to exercise:
· Choose age-appropriate activities – Children could become frustrated or bored if the activity is not geared for their age group.
· Allow ample opportunities for your children to be active – Provide play equipment for your children and/or take them to playgrounds.
· Keep the activities fun – When a child does not enjoy an activity, they will not do it.
Preschoolers need activities that aid in developing their motor skills. Some ideas of these activities are follow the leader, tag, or going through an obstacle course.
School-age children need to find activities that they enjoy and will continue to do. This could include any sport or activity like hiking or bike riding.
Teens have many options to stay active. School sports or after school activities like dance class or skateboarding with friends are just a few options. Making sure your child has a ride and proper equipment is an easy way to make sure they stay motivated. A teen may feel awkward if they don’t have the proper footwear for their desired activity.
Another important thing to remember is your child’s fitness personality type. Not all children want to play professional sports so it is important there are three different fitness profiles in children. The three main profiles are:
· The Non-Athlete – Lacks athletic ability and has little to no interest in physical activities.
· Casual Athlete – Shows interest in physical activity but is not a skilled player, can be easily discouraged in competitive physical activities.
· Athlete – Has athletic talent, often shows commitment to an activity or sport.
Some basic tips and motivational strategies are:
· Provide a Good Example – In order to excite your children about exercise, you must be excited. Go out and be active along with your children. Children learn by example. When the parents are overweight by twenty to thirty pounds, they send mixed signals to their children.
· Exercise with your Children – A great way to increase the overall health of the family is to exercise together. Motivation has to come from the parents through example. Family physically activities should be scheduled regularly.
· Turn the Television and Video Games Off – Sadly, by the time they graduate from high school, the majority of children will have spent more time playing video games than in school. Set limits on television and video game time for children and be sure to enforce those limits.
· Make it a Group Activity – Allow and encourage your children to invite a friend to join in on physical activities. Often having a friend along makes the activity more enjoyable for the child.
· Plan Active Activities that Do Not Seem like Exercise – Walking the dog is a good activity. A trip to a nature center or the zoo could also count as exercise because of the vast amount of walking involved.
These are just some basic tips and examples of ways to motivate your child, as always make sure you are leading by example. Your child will be more inclined to exercise and live a healthy lifestyle if you do, keep each other accountable and help track each other’s progress.
-Nick K., Exercise Physiologist at Dedham Health and Athletic Complex