Exercise Tips for the Office

Best Office Exercise To Keep You Healthy



It’s hard to stay fit and healthy while sitting in front of a desk, looking at the computer monitor and typing all day. By the time you get home your hands are cramped, your neck is stiff and your back is too sore to go to the gym. But those are just minor impacts of sitting at a desk for too long. The greater impacts are that it can increase your risk for diabetes, metabolic syndrome, heart disease, arthritis, obesity and chronic back pains. So here are the best office exercises that you should do every day while at work to keep you healthy.

Unfortunately, many people don’t know that stretching is a form of exercise that improves the muscle’s elasticity and muscle tone. So while at work, you should stretch your body with these office exercises. Be careful and don’t overstretch. These exercises are meant to feel good and loosen up.

1) Lats and Arm Stretch (10-20 seconds. 2 times)
Stretch out your lats (Latissimi Dorsi), which will improve the rotation of your shoulder blade and arms. This exercise will also relieve tension on your shoulders, arms and waist.
1) 2 Side Arm Stretch




2) Arm and Shoulder Stretch (10-20 seconds. 2 times)

With your fingers woven together, place them away from your body facing out. While straightening your arms in front hold the position.


2) arm and shoulder stretch

3) Shake Out Hands (8-10 seconds. Often)
Prevent carpal tunnel by releasing hand stiffness and cramping from typing and writing. Shake out hands to loosen your fingers.
3) Shake Out Hands

4) Side Neck Stretch (10-12 seconds. 2 times each side)
Looking down at your computer and paperwork will put a strain on your neck. Slowly place ear towards shoulder (doesn’t have to touch), while looking forward.

8) Side Neck Stretch

5) Back and Chest Stretch (10-15 seconds. 2 times)
Research shows that back problem mostly occurs while sitting for long periods. Place your hands on your lower back and raise your chest towards the sky.
4) Chest and Back Stretch


6 Powerful Things A Cold Shower Will Do For You

Start your day with a bang. Take a cold shower, you don’t have to go hardcore. You can gradually increase the temperature and the time spent as you go along, but don’t sleep on this,it really . Don’t procrastinate, like the Nike’s slogan so famously quotes: “Just Do it”!

  1. Cold showers boost recovery after exercise
    Athletes often take ice baths after vigorous training do reduce soreness. No worries, you don’t have to go to that extreme (thank God), but you can obtain a similar benefit with a quick cold shower after your training sessions. It will surely help you and your muscles will agree.


2. Cold showers increase mood and alertness
Many people feel groggy when they take that first step out of bed. So a great way to wake first thing in the morning is to take a cold shower before you go to work. When cold water pours over your body, your breathing deepens in response to the shock of the cold (this is your body trying to keep you warm by increasing overall oxygen intake). Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized for the day.

3.Cold showers strengthen immunity and circulation
Cold showers can aid weight loss in an unexpected way. The human body contains two types of fat tissue, white fat and brown fat. White fat is accumulated when we consume more calories than our body needs to function, and we don’t burn these calories for energy. This body fat piles up at our waist, lower back, neck, and thighs, and is the one we all struggle to eliminate. Brown fat is the good fat, which generates heat to keep our bodies warm, and is activated when exposed to extreme cold, according to a Harvard Medical School study.


4.Cold showers burn fat
There are two kinds of fat in your body: white fat and brown fat. White fat is the bad guy and brown fat is the good guy. White fat is the body fat we all know and struggle to get rid of. When we consume more calories than our body needs to function and we don’t burn those calories for energy, they are stored as white fat, which tends to accumulate at your waist, lower back, neck, and thighs. Brown fat is the good guy you might have never even heard of, and its function is to generate heat to keep your body warm. Here’s the good news: when brown fat is activated due to extreme cold, it burns calories to keep you warm, which could provide a helpful assist in your weight loss plan.


5.Relieves Depression
Cold showers have been shown to relieve depression symptoms due to the intense impact of cold receptors in the skin, which send an overwhelming amount of electrical impulses from the peripheral nerve endings to the brain. Thus, it produces an ant depressive effect, and boosts moods, making it a pick-me-up experience. A 2008 study found that cold hydrotherapy has an analgesic effect, and does not appear to have noticeable side effects or cause dependence. This treatment included one to two cold showers of 38 degrees Fahrenheit, two to three minutes long, followed by a five-minute gradual adaptation to make the procedure less shocking.


5.Refines Hair and Skin
When it comes to hair and skin, a cold shower is one of the ways to maintain a healthy appearance. Hot water has the tendency to dry out our skin, so it’s best to use cold water to tighten your cuticles and pores, which will prevent them from getting clogged. Cold water can “seal” the pores in the skin and scalp too, preventing dirt from getting in.

How Trump Can Change Women’s Health Care

At 8:54 a.m., President-elect Donald Trump selected Georgia Congressman Tom Price, a former orthopedic surgeon, as Secretary of Health and Human Services.

The president-elect’s choices for his cabinet leave one thing very clear, his picks for top federal positions are going to be people that could make decisions that would irrevocably change the course of American history.

Price is a vocal opponent of President Obama’s Affordable Care Act and is anti-choice when it comes to abortions. If the Senate goes along with him as the secretary for this department, there would be a dramatic shift in health care that could impact millions of Americans, possibly for the worse.

This will be especially true for women across the United States.

As an adamant proponent for anti-choice/pro-life initiatives, Price will have the power to make it nigh impossible for women to have an abortion.

Women that do not want to have children or that cannot afford to have children will no longer have a choice over what happens to their body during a pregnancy.

If a woman is faced with a medical emergency and wants to choose her life instead of that of her fetus, it would be hard to have an abortion.

If a mother’s fetus is in pain from a fatal disease, and this woman prefers to choose an abortion versus prolonging suffering, she will possibly be stripped of that option altogether with Price as secretary of health.

Price’s plans for women’s health care also means less access to contraception. The six-time representative has done everything in his power to get rid of the employer-sponsored preventive health care part of the ACA, which will make it harder for women to prevent unwanted pregnancies in the first place.

Price, who was never a fan of the Affordable Care Act may gut the entire bill before Trump can create a new health initiative, one that might leave the newly insured under the ACA, 20 million Americans and counting, worse off.

Not only that but as health secretary, Price will determine the future of food, drugs, Medicaid and Medicare. If he falls in line with most Republicans, Medicaid and Medicare will be completely upended too. At least 100 million Americans, specifically the elderly and the impoverished will become vulnerable when it comes to health insurance.

Women live longer than men in old age by up to almost seven years and are paid less than them, and will struggle the most during health emergencies under Price.


The 10 Rules of CLEANSING

Originally published in the May 2016 issue of LatinTRENDS magazine

By health and wellness expert Danna Pratta


Now that we’re on the verge of summer, it’s prime time to think about getting into shape. Whether you’re hitting the gym more or switching up your diet, a cleanse might be a good starting point for your summer body! Going on a cleanse can be a little tricky if you’re a first-timer so, to help you thrive when going on a pre-summer cleanse, we’ve put together 10 rules to avoid quitting 12 hours in.



  1. Don’t set yourself up for failure

If you are a first-timer, don’t go for a juice cleanse or the lemonade diet that restricts food. Choose a cleanse that allows you to continue eating a healthy raw diet. The idea of a cleanse is to rid the body of toxins, not to restrict food.


  1. Mentally prepare yourself

Starting a cleanse is just as mental as it is physical. If your mind isn’t in the right place, your body will likely follow. A few days before you’re set to start your cleanse, think about the positive results and prepare yourself to eat a healthy diet.


  1. Prepare yourself for side effects

While detoxing, you may notice some side effects like headaches or nausea during the first few days. This is totally normal, as your body is ridding itself of toxins. Take some extra time to rest if you feel these symptoms coming, and remember not to give up.


  1. Clean out your pantry

Before you start cleansing, eliminate any temptations from the kitchen. It’s hard enough to stay on track, but seeing tempting and not-so-healthy snacks in the pantry is going to make it much harder. Stock up on healthy snacks like fruits and veggies that are easy to grab.


  1. Drink lots of water

On average, you should drink about 8 glasses of water per day but, during the cleanse, up your intake to about 2 liters per day. This will help your body clear out those toxins and will also keep you feeling hydrated and less lethargic.


  1. Reserve energy

During your cleanse, you will want to try your best to reserve your energy, especially during the first few days. Try to limit those long work days and save the marathon running until the cleanse is finished. Also,make sure to get enough sleep, this is the time for your body to heal and rebuild.


  1. But be active

While on your cleanse it’s important not to over-do it. Try to stick to yoga or light cardio. You want to stay active while on the cleanse to keep your system moving, but not wear yourself out.


  1. Keep busy

Stay busy while on your cleanse. Often-times, snacking is a reaction to boredom, not hunger. Eliminate excess down time, go for a walk or an easy bike ride, or spend time in the yard. This way, the bored stomach pangs won’t lead you to the kitchen.


  1. Keep stress levels low

Often, stress is what leads us to binge eating and relentless snacking, so make sure to start your cleanse when you know your stress levels will be low. A weekend is always a good time to allow for relaxation.


  1. Don’t run back to greasy foods

You just spent a week or more cleaning out your system and, as tempting as a slice of that deep-dish pizza may sound, jumping back into eating greasy foods will just throw your system out of whack. Hopefully, after all your hard work, processed foods won’t even sound good.




1/2 gallon water 6 grapefruit wedges 1 tangerine, slice d 1/2 cucumber, slice d 2 peppermint or mint leaves Ice



Rinse grapefruit, tangerine, cucumber and mint leaves. Peel and slice cucumber, grapefruit, and tangerine.Combine all ingredients in a half gallon pitcher. Allow the ingredients to sit for 2 hours for maximum benefits. Drink throughout the day.


CAROLINA TORRESBy Clara Galvano Rivera

Carolina Torres doesn’t know how to cook Dominican sancocho very well, and she’s OK with that because she has excelled in so many other areas that being an ace in plátano cutting is not at the top of her list. What is on her list is her passion for helping others, which started with her parents, who came to New York in 1993 from Santiago de los Caballeros, in the Dominican Republic, seeking the American Dream. “As I was growing up, my mother’s credo was “querer es poder,” Torres says. And that is what Torres has been doing her whole life. Her list of accomplishments can make your head spin, but one item on that list is especially significant. In 2008, when she turned 15, an important milestone for any young Latina woman, did she ask her parents for a big Quinceañera party with all the trimmings? No. She decided to throw a party honoring her birthday at an orphanage in her home town! Before she left NYC, she even held collections in which family and friends donated articles for the children. The smiles and happiness she witnessed that day inspired Torres and her family so much that they continue to donate to the orphanage during the Christmas holidays.

Carolina Torres is definitely special, and the above is just one example of how Torres has lived her life – and she’s only 23! As a Girl Scout, her trajectory within the organization has been stellar. She received the Silver Award, entitled “ESL Classes,” for her community work in teaching ESL to adult Hispanics in her community. The Gold Award, entitled “Take Control Today, Be Healthier Tomorrow,” given to only 5% of the girls, was given for her work in holding health fairs to promote healthy living. In 2011 she was honored to receive the “Future Woman of Distinction Award,” which came with a scholarship!

LatinTRENDS would need three pages to list all her achievements to date, but we are highlighting her work with the American Girl Scouts because it is truly exemplary.

Her biggest concern about Dominicans living here? “My aunt was funny in pointing out that I don’t know how to cook a sancocho. We do need to remember our roots. I think I do. I am rooted in our culture. I love reading Junot Díaz, I think he embodies our culture and brings me back to what I grew up with. My parents always ask me to speak Spanish at home. I love our music and especially old-school music like Antony Santos.” Aside from her travels to the orphanage, she still has lots of family in the Dominican Republic and loves it when people from all over come together to celebrate big events like weddings.

Getting back to the differences that exist between Dominicans on the island and those in New York City, what happens when you visit D.R.?  “Well, the differences are definitely more noticeable when I travel there. There is definitely something about us New York Dominicans that is different – maybe it’s the loss of identity that I mentioned before, but people living on the island pick it up right away. Have we assimilated too much? You hear people saying things like ‘Oh, you’ve changed. You are not the same person you were before.’ But we really are, it’s just that we have picked up a different style. I get it. I know my Spanish is not the best. My accent is not like theirs, so they notice. I don’t want them to feel we are separating ourselves from them, but I don’t want them thinking they are better than us or that we are better than them. It’s just different here. We are all Dominicans.”

Torres has indeed done a lot and has developed a passion for helping others. She currently works under the New York State Department of Health with the Early Intervention Program as a Bilingual Service Coordinator. This firecracker graduated from Stony Brook University, class of 2015 with a BS in Health Science, with a concentration in Emergency and Critical Care. She wants to continue being an active leader in the medical and health care fields, especially for children. It is evident that the passion that has fueled her life, this passion for helping needy children will figure in whatever she decides to concentrate on. She plans to pursue a masters in either Public or Global Health.  Is an M.D. in her future? “I’m not sure yet,” Torres says.



LT: What is your biggest concern about Dominicans on the island and Dominicans in the U.S.?

CT: A loss of identity. We get so tied up with our lives here that sometimes we forget our traditions, even our language.


LT: How are Dominicans in NY different from Dominicans on the island?

CT: Our style and accents are different and people on the island pick that up.


LT: Are you connected to the island and if so, how do you maintain that connection?

CT: I still have lots of family on the island and love to get together with them.


→See for more of this story in this month’s issue of LatinTRENDS Magazine.

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Saludos con los Drs. Pimentel: Prostate Cancer Awareness Month

Did you know this month is Prostate Cancer Awareness Month? While only men have prostates, women should continue reading in order to learn more about the physiology of the men in their lives.

Where is the prostate located?
The prostate is a small gland located under the bladder and in front of the rectum. The urethra—the tube that carries urine and semen out of the body—runs through the prostate.

What does it do?
It helps control the flow of urine and produces fluid that aids in fertilization and sperm transit.

What causes prostate cancer?
There are various risk factors that contribute to prostate cancer. Some risk factors include advanced age, genetics, lack of exercise, unbalanced diet, ethnicity and obesity.

How often should men get checked?
There are 2 main screening exams: The prostate specific antigen (PSA) blood test and digital rectal exam (DRE). Men at the age 50 should begin having a conversation with their doctor about cancer screening. If risk factors are higher than average then speaking with a doctor sooner is recommended.

Actress Ana Ortiz Is The Spokesperson For Merck Consumer Care’s Active Family Project

(Photo Credit: Insider Images/Gary He)

(Photo Credit: Insider Images/Gary He)

Celebrity soccer mom and star of Lifetime’s Devious Maids Ana Ortiz joined Active Family Project to officially “kick off” the Play Soccer for a Change campaign.

“Growing up in Washington Heights, we didn’t have soccer fields,” Ana explained. “We didn’t have people coming there and trying to help us,” she added. “So, the Active Family Project, if people go to the Facebook page, they can like, they can share, they can make a comment, and they’re going to be donating money to underserved communities, and they’re going to be donating soccer equipment and training.”

What else does Ana love about the effort? “This is also showing people how to get out and stay together as a family,” she shared enthusiastically. While she grew up in a tight-knit community that cared for their own, she admits that the Active Family Project would’ve made a huge difference back then.

Ana Ortiz, actress, soccer mom, and celebrity spokesperson for Merck Consumer Care's Active Family Project, kicked off the Play Soccer for a Change campaign, supporting US Youth Soccer to give more families the opportunity to be active through soccer, August 19, 2014 in New York. Visit Facebook.com/ActiveFamilyProject to find out how you can help. (Photo Credit: Insider Images/Gary He)

Ana Ortiz, actress, soccer mom, and celebrity spokesperson for Merck Consumer Care’s Active Family Project, kicked off the Play Soccer for a Change campaign, supporting US Youth Soccer to give more families the opportunity to be active through soccer, August 19, 2014 in New York. Visit Facebook.com/ActiveFamilyProject to find out how you can help. (Photo Credit: Insider Images/Gary He)

On balancing life as a working mother (she does, after all, star in the Lifetime show Devious Maids), Ana said that leading by example is important, especially with all the competition: television, social media, etc. “My husband and I are both very outdoorsy, active people in general. So, my kids, that’s what they know and that’s what they like.”

The Active Family Project is a health and wellness effort that encourages family playtime during Youth Soccer Month this September. To find out more, please visit ActiveFamilyProject.com.

Latina Beach Body Coach – What’s Her Secret?


Advertisers often emphasize sexuality and the importance of physical attractiveness in an attempt to sell products. But researchers are concerned that this pressure on women and men to focus on their appearance is the most important thing over living a balanced healthy lifestyle which is not about botox, tummy tucks or lipo.

Don’t get me wrong I’m definitely for a little tweaking here and there, but if your stuffing your face then don’t expect to be a size 0. Plastic surgery is not the only option,” says Latina Beachbody Work Out Coach Rachel B. Torres.

Rachel’s schedule is not out of the ordinary. If you’re a working mom or a house wife (maintaining a home is work) you would definitely relate. As a teacher in the Franklin Township district in New Jersey, having 2 kids, pursuing multiple advanced degrees in Education and maintaining a home, her schedule is evidently not the most flexible.

As busy as I am I needed time for me. You lose yourself in all this.”

This is when she came across Beachbody. Rachel has made this program part of her daily lifestyle and has been able to get results through following the 21-day fix work out regimen and adhering to their internal core values:

Commit and deliver on your promises.
Treat people with respect and be courageously forthright.
Take initiative to improve everything.
Work with passion, enthusiasm, and common sense.

After achieving her goals she realized that this is a program that everyone should incorporate into there own routine. With her support she will help you achieve your fitness goals, You’ll see why Beachbody 21-Day Fix is your regimen for good health and happiness.

The True Body Perfected.


Lopez Family Foundation Donates $250,000 to Promote Healthy Lifestyles for Mothers, Kids, Teens and Families in the Bronx




Jennifer and Lynda Lopez, co-founders of the Lopez Family Foundation, and Montefiore Health System today launched the Center for a Healthy Childhood at Montefiore’s Community Health Fair. The new initiative between the Lopez Family Foundation and Montefiore aims to promote healthy living through community health programming, positive messages to raise children’s self-image and a healthy environment so every woman, child and family can achieve their full potential. During the surprise visit, the Lopez Family Foundation made a $250,000 donation to Montefiore. The fair, a concept brought to Montefiore by Jennifer and Lynda, was held on Montefiore’s Moses Campus.

We are proud to partner with Jennifer, Lynda and the entire Lopez Family Foundation to make a positive impact on the lives and futures of families in the Bronx,” said Steven M. Safyer, M.D., president and CEO, Montefiore. “Montefiore’s work with the Lopez Family Foundation will begin by improving vital education, understanding and access to healthy eating and exercise. It is only through partnerships like this that we can ensure every child has a healthy and nurturing childhood to achieve their full potential.”

Jennifer, Lynda and many of their friends and family attended the Community Health Fair to participate in activities, including a Zumba class featuring participants in B’N Fit, a program affiliated with the Center for a Healthy Childhood that helps teenagers maintain or lose weight. They also assisted in a healthy cooking demonstration, making smoothies for those at the fair.

We can do so much to make the Bronx, our hometown, a healthier place. We can exercise together and we can eat well together. The Center for a Healthy Childhood will help make our vision a reality on every block,” said Jennifer Lopez. “It feels good to come home and talk to moms and kids about making healthy lifestyle decisions – they can make changes now that will set them on a path for a long, happy life.”




The Center builds upon Montefiore’s comprehensive community health programs and the long-standing commitment of Jennifer and Lynda to improving the health and well-being of women and children.

We love having the opportunity to offer resources that mothers, children and families in the Bronx need for better access to healthcare, health information and health education,” said Lynda Lopez. “The Lopez Family Foundation is passionate about the health and well-being of mothers and children, and we’re excited the Center for a Healthy Childhood will go deep into the community to provide needed support – whether it’s to educate about childhood nutrition, physical activity, emotional and intellectual engagement on health, or healthy pregnancies and motherhood.”




The Center will serve Montefiore patients and their families, as well as the tens of thousands of children and families in the Bronx and beyond reached through partnerships with the New York City Department of Education, the New York City Department of Health and Mental Hygiene and other health and social service providers.


For more information about the Center and its affiliated programs, visit chc.montefiore.org.

Saludos con los Drs. Pimentel: Going Gluten Free

You hear a growing number of celebrities many of your friends going on a gluten-free diet. If you are thinking about trying this diet, here are a few things you need to know. First, what is gluten? Gluten is a category of storage proteins found in wheat, barley, and rye. The gluten proteins are found in the mature seed of cereal grasses, which is what we call the “grain.” Second, what harm does gluten cause? Well, gluten is the cause of the chronic digestive disorder, celiac disease, which is a gluten allergy that causes inflammation damage to the lining of the small intestine. If you experience constant stomach cramps, diarrhea, and bloating then you may be suffering from gluten sensitivity. As always, consult your doctor to be sure.

Foods to avoid in a gluten-free diet

  • All wheat-based flours and ingredients
  • Pasta
  • Bread
  • Flour Tortillas
  • Cakes
  • Muffins
  • Crackers
  • Beer
  • Gravy
  • Dressings

Foods that are gluten free

  • Unprocessed beans, seeds and nuts
  • Meats, fish and poultry
  • Fruits
  • Vegetables
  • Most dairy products
  • Corn and cornmeal
  • Millet
  • Quinoa
  • Rice
  • Soy