Body + Mind 2016

Page 1

CONTENTS

From the Editor

4

Ancient Wisdom What is Ayurveda? By Isabel Braverman

6

My Morning Routine Taking it one day at a time By Laura Silverman

10

Pilates for Every Body Q&A with Sarah Simons By Isabel Braverman

14

Tutorial: Homemade Lotion Make your own lotion in three easy steps Cover Photo by Amanda Reed

Body + Mind, a special publication of The River Reporter, is published by Stuart Communications, Inc. Entire contents ©2016 by Stuart Communications, Inc. Mailing Address: PO Box 150, Narrowsburg, NY 12764 Phone: 845/252-7414 • Fax: 845/252-3298 Have a comment or idea for the magazine? Contact: Isabel at 845/252-7414 or isabel@riverreporter.com

Publisher: Laurie Stuart Section Editor: Isabel Braverman Production& Circulation Manager: Amanda Reed Sales Manager: Tanya Hubbert, tanya@riverreporter.com Ad Sales Associates: Eileen Hennessy, eileen@riverreporter.com Would you like copies for your place of business? Contact: amanda@riverreporter.com

I’m constantly on the search for a “better life.” Hours are spent poring over wellness blogs reading about the many benefits of coconut oil and the sevenminute workout. Will I actually try these things? Eh, maybe not, but it still brings me joy to read about them and think I someday will incorporate them into my lifestyle. I will become my most Zen, green-juice-drinking, Warriorposing self; oh, and make my own almond milk, too. Alas, that’s not exactly who I am. This is The River Reporter’s first annual health, wellness, and beauty magazine. You’ll find articles touching on a healthy and balanced life. The Catskills region has long been known to be a health haven, with ample opportunity for both meditation and activity, all the while providing farm-fresh foods to nourish our bodies. Yoga studios, resorts and retreats, farms, health food stores, restaurants and of course the great outdoors in our region will help us on our journeys to bring vitality and vigor to our lives. Unfortunately, recent studies on the health of our county and our country have been, I’ll just say it, depressing. Once again this year, Sullivan County ranked second to last in health out of all counties in New York. According to a new study by Mayo Clinic Proceedings, less than 3% of Americans meet the basic qualifications for a healthy lifestyle. The study authors defined a “healthy lifestyle” as one that met four qualifications: • Moderate or vigorous exercise for at least 150 minutes a week • A diet score in the top 40 percent on the Healthy Eating Index • A body fat percentage under 20 percent (for men) or 30 percent (for women) • Not smoking What can we do to improve these sad statistics? I ask you to invite conversation about what can be done about our health, and take a look inside this magazine. I spoke with an Ayurveda expert to find out what exactly Ayurveda is. This ancient Indian method of healing provides many healthy lifestyle practices. I think just adopting a few of them would be an easy and healthy start. Laura Silverman, who is a wellness inspiration, writes about her morning routine. Mornings are the building blocks of our day and are so important; but how many of us hit snooze too many times and skip breakfast? Laura offers a timeline for a refreshing and calming morning. We all know exercise is essential for a healthy lifestyle. Pilates offers a totalbody workout that’s fun and leaves you feeling energized. I spoke with Pilates instructor Sarah Simons, and she provided a lot of information on what makes this workout so amazing. Try it out at her studio in Honesdale, Pilates on 8th. Beauty comes from the inside, but it also matters what you put on your skin. Most beauty products are loaded with harmful or irritating chemical ingredients. The best solution is to get back to basics and make your own. We provide you with a tutorial on how to make your own body lotion using natural ingredients. You won’t believe how easy it is.

In health. Isabel Editor 2 BODY + MIND 2016

A RIVER REPORTER 2016 MAGAZINE 3

Ancient wisdom has a lot to teach us

What is Ayurveda? By Isabel Braverman Ayurveda—big word, simple concept. Well, maybe not that simple. But if the ancient Indian medicinal treatment says it’s OK to take naps and go to bed when you’re tired, I’m on board. Ayurveda is a Sanskrit word meaning “science of life” (ayur means “life or longevity” and veda means “knowledge, wisdom, or science”). I had heard about the practice through

4 BODY + MIND 2016

online articles, and was lucky enough to speak with an Ayurveda expert, Kathryn Templeton MA, RDT/MT. She is a psychotherapist with over 30 years specializing in the treatment of individuals with anxiety, depression and complex trauma; a E500RYT Praga Yoga teacher, which is the top level of yoga one can attain; a National Ayurvedic Medical Associationregistered Ayurvedic Practitioner, which is similar to holding a Master’s Degree; and she is currently a faculty member at the Himalayan Institute in Honesdale, PA. When I asked her for a basic explanation of Ayurveda, she said there are no short answers. However, she said it means to “live with optimal health in this body at this time in this place.” Ayurveda is a holistic approach to health and is designed to help people live long, healthy, well-balanced lives. It focuses on creating sustainable daily practices that support the balance of an individual’s constitution—the physical body, mental body and sense of purpose. Ayurveda is also the medicine behind the practice of yoga. Templeton says the two are “sister sciences.” She has spent much of her practice integrating the principles of yoga, Ayurveda and

clinical psychology, and created a program for the Himalayan Institute regarding these three practices, called Three Wisdom Traditions. Similarly, Ayurveda is all about balance, or “being in balance with your true nature,” says Templeton. This means adjusting your habits and lifestyle in a way that brings about good health; and Templeton points out that this can change and mean different things at different times. “We have to attune ourselves to different stages of life and also seasons of life.” Much of Ayurvedic medicine deals with food—not only what we eat, but also how and when we eat. Eating seasonally is a big part of the approach. Based on the climate of the region you live in, eating with the seasons is important. For the Northeast region we live in, Templeton explains that the winter is cold and dry, so you should eat warming and hydrating foods. She listed root vegetables as an example, cooked with ghee (clarified butter) and warming spices, as well as oils to keep your insides lubricated. Basically, what is growing here is the right choice; “Nature provides what

you need,” Templeton says. In the summer, we need foods to cool our bodies and give air to the body, which means foods that won’t weigh you down. Templeton recommends light fruits and dark leafy or bitter greens, which act as an astringent. Also, because all bodies are different, one diet won’t have the same effect on each person. Templeton says one-size-fits-all diets such as Paleo or drinking green juice aren’t for everyone. Ayurveda looks at each person individually, and doctors make diet recommendations based on them. In general, food should be packed with nutrients to nourish the body, and it’s not only about what you take in, but about how well it “evacuates the body.” In other words, good digestion is vital. The origins of Ayurveda have been traced back to around 5,000 BC. It is one of the few systems of medicine developed in ancient times that is still widely practiced in modern times. Templeton says it is known as a “living science” because it incorporates modern developments and techniques into a body of ancient wisdom. For example, she says, if someone is having a heart attack

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570-470-1741 klockwood3004@outlook.com they should certainly go to the hospital and receive treatment. After, they can use Ayurvedic techniques to help themselves heal and recover to their healthiest self. This may include foods that are easy to digest, breathing techniques and body oiling. There are many facets of Ayurveda, too many to go into here. If it all seems a little complicated, Templeton explained it thus: it is simply remembering what our grandparents knew. This means rise with the sun, take a nap during the day, and go to bed when you’re tired. It’s real wisdom that doesn’t fit within society’s norms. “These are simple daily practices for a natural and healthy structure of life,� Templeton said.

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One Day at a Time By Laura Silverman I’ve never understood people who sleep away the morning. To me, it’s one of the most beautiful times of the day and one of my most productive. All of us are governed by circadian rhythms—built-in clocks that keep us on a schedule—but we also take cues from outside elements like light and temperature. When we’re in tune with our environment, we feel energized and ready to rise with the sun. Of course, eating right, exercising, managing stress and getting enough sleep are crucial to this equation. It’s been very well established that without these basic things, physical and mental chaos ensue. So my ideal morning routine sets me up for a day that includes all of them. Do I accomplish this every day? I wish. But the more habitual these practices become, the better I feel. It’s not about being virtuous but about finding balance, peace and fulfillment.

6:30AM Rise and shine, ideally after seven to eight hours of refreshing sleep. Sometimes I set my alarm, sometimes not. We don’t have curtains on our windows and the morning light will usually wake me up. My morning ablutions include brushing my teeth, drinking a glass of spring water and washing my face. I am very responsive to fragrance and like to use natural ingredients, so Aesop is one of my favorite brands. Their geranium-scented products are wonderful. I apply a facial mask a couple of times a week to exfoliate and moisturize.

6:45AM I try to avoid checking email first thing. When I’m juggling a lot of projects, this can be extremely challenging. But most of the time, work can wait until business hours. Instead, I meditate for 20 to 45 minutes. If my mind is very active, I might use a guided meditation. (Oprah and Deepak’s online series is actually quite good.) I like to incorporate an element of aromatherapy into this experience, so I burn sticks of palo santo, a fragrant wood, or incense (Blue Pearl or Astier de Villatte’s Oulan Bator) or dab on some of Amma’s Rose oil. These are all scents that I find soothing and uplifting. Continued on page 8

6 BODY + MIND 2016

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HEALTH

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ONE DAY

Continued from page 6

7:30AM Get outside. A walk through the woods, some active gardening or a bike ride leaves me feeling energized and alive. From about May to October, I frequently use this time to forage. I love hunting for wild edibles, especially mushrooms. Weather permitting, I might wear my Vibram Five Fingers shoes (the ones that look like monkey feet), which give my legs a different workout and help improve balance. I enjoy the silence but sometimes I listen to podcasts like “Fresh Air,” “Splendid Table” and Alec Baldwin’s “Here’s the Thing.”

8:30AM Depending on how much time I have, I might pick up some free weights and do a few curls and squats. Then I stretch. Endurance, strength and flexibility all require different activities. Throughout the week, I try to get to Highland Yoga & Dance to take some vinyasa classes from Shain Fishman.

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9AM I usually can’t resist checking my email by now, but hopefully I won’t get sucked into responding. It’s time for breakfast. First, I take my supplements. This changes depending on the season and my state of being. I rely on Lorraine Spinard, my chiropractor and kinesiologist, and herbalist Richard Mandelbaum to help me stay balanced. My breakfast varies as I don’t like to eat the same thing every day. Right now it might be a boiled egg with a piece of toast and some fruit; or a smoothie made with fresh fruits and vegetables; or kichari, a soft porridge made with lentils and rice and garnished with spices and fresh herbs. It’s been proven that people who eat a balanced and satisfying breakfast are healthier and have better cognitive function.

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serves 2

9:30AM Time for work. My days are quite varied these days. In addition to my writing and the brand consulting I do, I am also preparing to open Fish & Bicycle, a bar/café in Narrowsburg, NY. Anyone who has ever started a business of this kind knows the million steps it takes. Whether I’m developing recipes, meeting with purveyors or writing an article, I’ll always feel more calm, energized and focused if I’ve found the time to take care of myself first.

3 medium carrots 3 clementines 1 large grapefruit 2 large navel oranges 1 oz fresh ginger 2 tablespoons honey or maple syrup Large pinch sea salt 1 teaspoon vanilla extract 3 tablespoons coconut cream 1-2 cups ice Peel and dice carrots. Peel and dice clementines. Using a sharp knife, cut the peel and pith away from the grapefruit and oranges and dice. Dice ginger. Put all these diced ingredients through a juicer. You should have about 2 cups juice. 
 In a blender or Vitamix, combine 2 cups fresh juice with remaining ingredients. Blend on high until smooth and frothy.

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A RIVER REPORTER 2016 MAGAZINE 9

A total body workout: Pilates An interview with Sarah Simons, Pilates instructor and owner of Pilates on 8th By Isabel Braverman

Q: What are the benefits of Pilates?

It’s always inspiring to meet someone who is so passionate about what they do. Sarah Simons says Pilates found her in her early twenties and she has been a devotee ever since, training in New York City and Philadelphia and now opening a studio, Pilates on 8th in Honesdale, PA. I sat down on a Cadillac (not the car, a Pilates machine) and talked with Sarah about her passion. (This interview has been edited for length and clarity).

Q: What is Pilates? A: It is the basic question. It’s the easiest and the hardest [to answer], and it’s hard because you don’t want to flood people with too much information, because they are already thinking it must be like yoga. I get that a lot. Well, there are elements of Pilates that can be like yoga, but for the most part it’s completely different. The way I would personally describe Pilates is it’s a total body workout. Pilates is three things: cardio, strength training and stretching—all in one. That’s what makes Pilates so great; in a 50-minute session you work every muscle in your body. It focuses on your core and core stability, but when done correctly it’s kind of magical what it does for the whole body. Joseph Pilates created all of these different pieces of apparatus to assist people in movements. Maybe somebody comes in that has a back problem, so I immediately want to get them on the reformer, because they get to do their whole workout lying down. Pretty much all the equipment utilizes spring resistance. Based on what they have going on with their body, I level resistance to give them the best workout for their body.

Photos by Christa Odell

I’ve been using the phrase “total body workout” a lot because I think that people look at Pilates and say it’s probably easy, but it really is an intense workout. That being said, Pilates is appropriate for all types of bodies. I have women that are younger, women who just had a baby and are looking to do something for themselves. I have elderly clientele who are looking to be able to get down and off a chair safely knowing they’re supported with their core muscles. I have runners; I have quite a few marathoners. The feedback I get from them is that this has taken their running to another level. I have one girl who just from adding the Pilates in, her marathon time has gotten better.

A: I think that there are so many benefits for so many different types of bodies. I’ve seen a surge of men come through the doors. I have a couple of men that religiously come to mat class—notoriously mat classes are usually women and men don’t want to come, but men are really seeing the benefit. As men get older, in an age where everybody is so ‘we have to lift weights,’ they forget about this part of their body [the core] that supports every other part of your body including your back and legs. They realize that it’s not this girly workout; they can get an intense workout out of

Pilates. I try to say those three things: your cardio, strength training and your flexibility, because when I go into all those other things, it’s overwhelming to people. So I say come in, try it, and then you usually understand why I just say those three things. I can tell you a question that comes up a lot is how many times a week should I do Pilates. You can do it once a week and that’s going to give you a benefit. Ideally, it’s meant to be done three to four times a week to get the most benefit. On average, my clients come in between two to four times a week. I have a few that are religious and come in three to five. You usually find with Pilates that it’s addicting in a good way; it leaves you with energy. One of the first exercises that we generally start with on the mat is called the 100, and what that does is engages your core muscles, wakes them up, Continued on page 12

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PILATES

Continued from page 10

and then the idea from there is that sets the tone that your core muscles are engaged and you’re going to use them for the rest of the workout. The 100 is the quintessential exercise. It completely invigorates you. You lie down on the mat and your first thought is, ‘I don’t want to work out,’ and then you start the 100 and you’re like ‘alright, I can do this,’ and then you don’t want to do this, and then you get to the end and there’s new oxygen in your system and it sets the tone for the rest of the workout. Each movement builds upon the one before it, which is one of the coolest parts about Pilates. And then within different exercises you see an exercise from before. A lot of the movements, once you get the basics down, you build from there. I don’t want to sound corny, but there’s something so magical that happens here when people walk out that door; they have so much more energy to go on about their day. For me personally, that’s what hooked me

on Pilates. It was the first workout I did where I was like, ‘I want to go for a walk now, I want to walk the dogs, I want to clean my house.’ And I hear that time and time again from people after they come in. I have runners that come in on Saturday mornings and then they go out for a run and have the best run of their life after they do this.

Q: What is your background? A: My mom and I were out to lunch and we ran into her Pilates instructor whom I now know as Maggie. My mom was like ‘I can’t make it to Pilates this week.’ I said to her, ‘well I’ll take your session,’ and that was how it started. I went to the session, and I remember calling my mom and saying ‘oh my God I need to do this all the time.’ That was it for me. I started working with Maggie then. I just loved it. My body constantly craved more. I had so much energy all the time. When I was in my early 20s I experienced a lot of anxiety, any girl in her younger 20s experiences anxiety, right. I was amazed at how I didn’t, not that I completely didn’t have anxiety, but how it freed me from the anxiety that I had. I’ve always gone a holistic route with things in life. Being able to find something like this, this method of movement that made me feel so great in my body and like I could take on anything in the world, was the answer. I would pay endless amounts of money just to be able to do something like that. So I was working with Maggie for a couple years, and I knew pretty much right away that this was something that was different for me. But there was one day that I was in the middle of an exercise, and she said to me something to the effect of, ‘girl are you gonna do this or what?’ And that was it. I went home and decided what was going to be the best method for me to get trained. And I embarked on a journey. There’s a lot of different certifications, and I went through

12 BODY + MIND 2016

Power Pilates in New York City. And then I also trained at their regional training center in Philadelphia. She helped me to realize what I was supposed to do in life.

Q: What does your studio offer? A: I offer private and duet sessions. The equipment session incorporates every piece that Pilates has to offer. A duet session is mainly the same as a private session; it’s just generally done with a friend or a student I know is at the same level. Most people find the private sessions are amazing. They are for if somebody is a special case, like is coming off physical therapy and needs to continue to strengthen, or somebody that has had a hip replacement. I create a workout for them based on classical Pilates that’s safe and effective for their body. Generally people find after a few sessions they may want to enter a mat

class. I also have private sessions that are just for a kick-butt workout; I can challenge people in ways with this equipment that’s on another level. And then the tower classes incorporate the three towers machines. I teach four people, because the Cadillac also serves as a tower. The tower has everything the Cadillac has: a roll back bar, a push through bar, leg and arm springs, and everything is attached to a spring for resistance. The tower classes are a cheaper price point than the private and duet sessions, where you’re getting my undivided attention and focus. There’s nothing like using the equipment. Using the wall unit, it combines the mat work and incorporates those exercises. That’s pretty much what it is. I don’t want to be doing everything for them. That being said, the first few sessions it’s overwhelming because there are so many things going on. So I change all of my client’s equipment for them when they first start, but then as we go and they start to settle into the movements, they change their spring [themselves]. And then I have two mat classes each week. Tuesday class is mixed level; I break down the exercises more so if somebody is new to class they can follow along. And then Thursday is open mat; that has people who are religious about coming, and that class

flows, meaning I go from one exercise to the next so people get more of a challenging workout. In both classes I throw in light weights and a magic circle. This is a less expensive form of equipment that gives you resistance and helps you connect to your core. I also use resistance bands. One of the reasons that I wanted to move to a downtown space, number one, I see such great things happening in downtown Honesdale, there’s a lot of movement, which is amazing. I wanted to be a part of that, but more than anything, I wanted to introduce people to a full classical Pilates studio, and what it has to offer. That’s what I’ve been able to create here. You can do the private sessions, and can add the tower in. I’m very aware that Pilates is a huge investment, I don’t take that lightly. My prices come in lower than some other people. In the cities you pay upwards of $100 for a private session, and I only charge $50 a session. I break down packages to make them affordable for people, I’m happy to offer people a package.

Q: Is there anything else you want to say? A: Just that Pilates is fun. I think sometimes people look at it and think it’s so serious. Some of the best moments with my clients are when we

just are uncontrollably laughing; you have to be able to look at yourself and laugh. It’s not always that serious, it’s fun. It’s about progress, not perfection. When I was in my younger 20s, I tried to hit the gym, I tried personal training, I tried running, and this is meant to give you back your health. He [Joseph Pilates] said it invigorates your mind and your body. There’s a saying: in 10 sessions

you’ll feel the difference, in 20 you’ll see it, and in 30 you have a whole new body. It’s absolutely true, especially if you’re committed to it. That being said, it doesn’t work for everybody for the rest of their life. I do work with clients to create a mat workout that they can do at home in between to keep them fresh. I just love Pilates. Everybody that knows me will tell you this is my passion in life.

A RIVER REPORTER 2016 MAGAZINE 13

Make your own lotion!

Using natural good-for-you ingredients

Who knew that making your own body lotion could be so easy? Using only three ingredients, you can whip up and customize your own lotion. Start with a base ingredient—something like cocoa butter, shea butter, or coconut oil; we used unrefined and organic shea butter. This vegetable fat is extracted from the nuts of African karite trees, a species that grows from Guinea and Senegal to Uganda and South Sudan. It is rich in vitamins A, E and fatty acids, and is super moisturizing as well as beneficial to acne-prone skin. Once you have a base ingredient, add oil, such as argan, almond, olive, tea tree, or jojoba. The oil helps to emulsify the base and make it creamier and supple. The third ingredient is an essential oil, which is optional. This is used to scent the lotion and can also add other benefits, depending on the type of oil. A warning about essential oils: never use them undiluted, in eyes or mucus membranes. Do not take internally unless working with a qualified and expert practitioner. Keep away from children. If applying an essential oil to your skin always perform a small patch test to an insensitive part of the body (after you have properly diluted the oil in an appropriate carrier.)

Step 1:

Step 4:

Break off a hunk of shea butter (you can use your own measurements depending on how much you want to make and your preferences, such as a more oily lotion or a thicker lotion). Mash the shea butter around with a fork or a beater until it is softened.

You can keep the lotion in a pretty glass jar and label it. Keep trying different combinations and you’ll have a variety of lotions to choose from, and they make a perfect gift!

Step 2: Add oil a little at a time. Keep stirring the shea butter, incorporating the oil until it’s at the consistency to your liking. It does take a while; keep mixing it all together and you will see it transform into a lotion-type texture.

Step 3: Add a few drops of essential oil. You only need a little bit; don’t overdo it!

14 BODY + MIND 2016

Matthew T. Kuber, M.D.,F.A.C.C. Board CertiÀed Cardiology & Internal Medicine

COMPLETE ADULT HEALTH CARE COMPLETE CARDIOVASCULAR SERVICES GENERAL HEALTH MAINTENANCE SENIOR F.A.A. MEDICAL EXAMINER OFFICE HOURS BY APPOINTMENT

570/253-4255

Rt. 191S, 310 Sunrise Ave. Honesdale, PA

News, the way it should be 100% LOCAL Send me 52 issues for only $42. I prefer 104 issues for only $72.

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845-252-7414 • PO Box 150 • Narrowsburg, NY 12764

www.RiverReporter.com

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Expiration Date____________ Billing Zip Code___________

A RIVER REPORTER 2016 MAGAZINE 15

Join us June 4th 2016 Relay For Life of Sullivan County!

FROM OUCH! TO THANKS!

RelayforLife.org /SullivanCountyNY

Amer Malik, MD Internal Medicine

URGENT CARE TRANSFORMED IN SULLIVAN COUNTY Crystal Run Urgent Care is open 7 days a week, 365 days a year — and is conveniently located in Rock Hill, Middletown, Monroe and Newburgh. With physicians on-site and access to in-house labs and diagnostic imaging, we’ll save you an unnecessary trip to the emergency room and get you back to feeling like yourself again. Because sometimes Whoops! and Whaa! just can’t wait.

Open Monday-Saturday 8AM – 8PM; Sunday 8AM – 6PM Rock Hill | 845.796.5444

Middletown | 845.703.6333

Monroe | 845.783.6333

CrystalRunHealthcare.com

Newburgh | 845.725.0111

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