44 Cray Street, Cumberland, RI 02864
Maintain a Healthy Heart Caring for Your Most Vital Muscle
is important to our health. A study done last spring by researchers at the University of Helsinki found that social isolation and loneliness are risk factors for heart disease and stroke. We thrive on supportive relationships and a network of people who care about us. You might find this through a club like Fore Court or by reaching out to friends and family you haven’t connected with in a while. Combining activities that are social and active is a winning combination for your heart. Keep those relationships thriving by telling the people you care about how much they mean to you. Our club offers the winning trifecta of heart-healthy activities. Thanks to our energetic instructors and enthusiastic members, classes and matches are social activities that also get your heart pumping. If you haven’t given them a try, our Ladies Lift and Men’s FIT programs are great ways to get started.
additional ways the National Heart, Lung, and Blood Institute (NHLBI) and the AHA recommend to improve your heart health. MAKE TIME FOR MOVEMENT You might feel hard-pressed to commit to an hour-long workout, but folks at the NHLBI remind us that little bursts of physical activity and small changes to your day, like parking further away from work, taking the stairs, and getting up at work and walking around the office, can make a big difference. The NHLBI suggests that you use these activities to build up to at least 2 1/2 hours of physical activity a week. FIND WAYS TO MANAGE STRESS We’d all like to remove stress from our lives altogether, but that’s probably not realistic. (I’ve finally accepted that taking the trash out is part of life.) Part of healthy living is learning to live with stress and express it in healthy ways. Physical activity is one of the best ways to do that. Learning to accept and let go of, rather than fight, stressful thoughts through activities like yoga, meditation, and counseling can also be effective. PARTICIPATE IN SOCIAL ACTIVITIES I’m not suggesting you need to go on a speed date, but having a social network
In addition to Valentine’s Day, there was another event last month that is worth noting: Heart Health Awareness Month. It reminded me what an important topic this is. Heart disease affects far too many Americans — in fact, it’s the leading cause of death in our country. It’s time to change that. Association (AHA) and other organizations encourage us to improve our heart health and support our loved ones in doing the same. There are small changes we can all make to improve our health and reduce our risk of heart disease. One of the many events organized by the AHA seeks to create awareness around the prevalence of heart disease and stroke in women. The American Heart Association (AHA) points out that women often tend to think of those around them before caring for themselves, sometimes to the detriment of their own health. As the AHA says, “If you don’t make your health a priority, who will?” It’s an important reminder to women and men to make time for healthy behaviors like eating well, moving more, and managing blood pressure. Here are some of the Through a variety of events and organizations, the American Heart
What are your favorite heart healthy activities? I’d love to hear about them.
Until next month,
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The 5-Second Rule Will Make You Sick 3 Health Myths You Probably Believe
bottled water is a safer alternative. However, in most circumstances, bottled water is no healthier than tap water.
We live in the golden age of information. The answers to many of life’s questions are just an internet search away. Despite this readily available wisdom, we still have a bad habit of believing health-related myths. Here are three popular health “facts” that are total works of fiction. THE 5-SECOND RULE KEEPS FOOD SAFE Obviously germs and bacteria don’t really wait five seconds to pounce, but snatching your chip off the floor fast keeps most of the germs away, right? Not according to a 2006 study published by Dr. Paul Dawson. He found conclusive evidence that when food comes into contact with a contaminated surface, bacteria are transferred immediately. Even one second spent on tile, wood, or carpet is enough to infest your food with salmonella or another serious contaminant. BOTTLED WATER IS SAFER THAN TAP WATER People seeking out safer water alternatives increases the sales of bottled “spring water” each year. However, bottled water is more expensive, bad for the environment, and, as Dr. Morton Tavel of the Indiana University School of Medicine pointed out, over 50 percent of bottled water is just filtered tap water. The same effect can be achieved with a home filtration system. Of course, if the tap water in your area has been contaminated,
CRACKING YOUR KNUCKLES CAUSES ARTHRITIS The connection between knuckle-cracking and arthritis came from studies where participants self-reported their habits. Modern medical research has shown these results to be false. The official stance from the John Hopkins Arthritis Center states, “There is no evidence that cracking knuckles causes any damage such as arthritis in the joints.” Still, chronic knuckle-cracking can lead to reduced grip strength, so you might want to break the habit anyway.
You’ve probably heard these myths for years, but just because something is common knowledge doesn’t
mean it is true. With information so easily
available, always take the time to research the facts, especially when it comes to your health.
FORE COURT CLUB HAPPENINGS
Small-group training has been going great. We have Ladies Lift with Kara, Men’s Fit with Adam, and Shed and Tread with Melissa, which started this month. All the groups are progressing well, and the response has been great. Pickleball is going great on Saturdays from 1–3 p.m. We had an instructional clinic on Feb. 9 with 14 people. Another clinic is scheduled this month. Reach out to Sandy Scott at AScott@forecourtri.com for more information. Bryant University Division 1 Tennis has been awesome. They played Boston University on Feb. 9 and came out victorious at 6-1. Senior Mark Kuhar is now ranked No. 77. On Feb. 24, the Bryant Ladies had a match against Hofstra.
Referral Program: Don’t forget that for every person you refer for membership at Fore Court, you get $5 off your monthly dues for as long as they are a member. Refer five new memberships and get your membership free. See the front desk for details. Squad Locker: You can order merchandise with the Fore Court logo on it. Sign into Squadlocker.com, hit “Find my Store,” type in Forecourt, and we will come up. There are Under Armor and Nike items, as well as other quality products.
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What Brings the DeMelis Family to Fore Court
“I enjoy the fitness classes,” Christy says. “I’ve been taking those since I joined. The instructors are motivating and knowledgeable, and the classes are good for people in any age range — you always feel included.” Christy has attended GRIT for the last five years and recently joined Melissa’s new Tread and Shred program. The program’s dynamic interval training has changed the way Christy feels about treadmills. “I hate the treadmill, but I love a good challenge,” Christy says of the motivating workout. Mike looks forward to getting into the weight room for weightlifting and cardio. The couple’s daughter often comes along with them, and while she’s not quite old enough for the workouts (she’s nine), she’s grown up at Fore Court to some extent. “We’ve been bringing her to daycare since she was nine months old,” Christy says. Fore Court is a place where the DeMelis family can stay fit and get the whole family in on the fun. It provides a healthy outlet for challenging days. “It’s my sanity and stress relief,” Christy says.
We’re excited to spotlight the DeMelis family this month and share a bit more about this active family who’s been coming to Fore Court for the last 13 years. Christy and Mike are regulars in our fitness classes and also weight lift, so they often come in five days a week. “We love it here,” Christy says. “We love that it’s family run.” It’s the welcoming, family-friendly environment and engaging classes that keep them coming back. Have a Laugh!
Thank you, Christy and Mike, for being part of the club! We love our members!
Bistecca Alla Fiorentina
Inspired by Saveur magazine
• Kosher salt and fresh ground black pepper, to taste • Lemon wedges, for serving
• 2 bone-in porterhouse steaks • 1/4 cup olive oil • 2 sprigs rosemary
1. 30 minutes before cooking, remove steaks from fridge to bring them to room temperature. 2. Heat a grill or large cast-iron skillet to high. While heating, brush steaks with half the oil and season liberally with salt and pepper. 3. Place steaks on the hottest part of the grill or pan and cook for 5 minutes. 4. Flip steaks and baste with remaining oil, using rosemary sprigs as a brush. If cooking in a pan, place sprigs next to steaks after basting. 5. Cook for 5–6 minutes for medium-rare. 6. Let steaks sit for at least 5 minutes, slice against the grain, and serve with bone.
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44 Cray Street Cumberland, RI 02864 Call us! 401-333-4480 www.forecourtri.com
Let’s Retire These Health Myths Fore Court Club Happenings
Member Spotlight Bistecca Alla Fiorentina
Getting Important Greens on Your Plate
ADDING NUTRIENTS TO YOUR MEALS
should take up half of your plate. One-fourth should be lean proteins, and one-fourth should be whole grains. This guarantees that you’re eating a well-balanced meal and not overloading yourself with large portions of unnecessary calories. When you eat a well-balanced meal, you provide your body with the right nutrients and the calories it needs. If you’re unsure how many calories you should eat to maintain your current weight, multiply your weight in pounds by 12. If you want to lose weight, start by subtracting 500 calories per week to lose approximately 1 pound per week. You can start adding greens into your diet by adding them as side dishes. For dinner, serve a bowl of steamed broccoli or green beans. Instead of grabbing a burger at lunchtime, pack a leafy green salad topped with protein, such as nuts or chicken. This time of year, soups and stews that contain leafy greens will warm you up. If you don’t enjoy eating greens, hide them in smoothies and juices. The more you eat leafy greens, the more you’ll develop a taste for them. Who knows? Before long, you might find yourself reaching for the broccoli instead of the potato chips when you’re craving a snack!
Being healthy is at the forefront of many Americans’ minds. The nutrients you put into your system are critical to keeping your mind and body healthy. Everyone knows that staying away from junk, fried, and sugary foods is a good start, but knowing what to add to your diet is equally crucial. Leafy greens, such as kale, mizuna, and spinach, are rich in dietary fiber, calcium, potassium, and iron. They also contain vitamins C, K, and E. Adding these greens into your diet can support weight loss and reduce your risk of high blood pressure and heart disease.
To make sure you’re eating enough greens, divide your plate up between fruits, vegetables, grains, and meats. Vegetables or fruits
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