Healthy Hudson Valley Healthy Body & Mind OCTOBER 27, 2016 • ULSTER PUBLISHING • HUDSONVALLEYONE.COM
Getting in shape for the winter months
Listening to our feet, learning how to eat well, finding the right exercises as we age, the importance of flu shots and overcoming our fears of this election
27, 2016 2 | October Healthy Body & Mind
The dueling nature of modern-day elections, especially on the national level, has been remarked upon in the press of late for raising stress levels higher than previous politics. Image from a 19th century Gorakhpur Geeta Press publication of the Mahabharata, now in public domain.
Health in a season of stress Everyone agrees on one thing this year: this political season has been hurting our health By Paul Smart
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any people I know are obsessed with the election. Unlike previous presidential years, the annoyance comes not just from endless talking heads on cable news, or even poll figures getting constantly updated on a laptop screen. The information’s now
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in our hands at all times, which means it gets into bed with us. According to a much-discussed new Harris Poll/ American Psychological Association survey this month, 52 percent of those surveyed across the nation are saying that the election is a “very significant” or “somewhat significant” source of stress. The proportion rises to 54 percent for those who use social media (and drop to 45 percent among those who don’t do smartphones). The stress levels are at 59 percent for Republicans and 55 percent for Democrats. On an age level, the highest stress level (59 percent) is for those over age 70, followed by millennials at 56 percent, baby boomers at 50 percent and Gen Xers at 45 percent. These findings were the results of an online survey of 3511 Americans 18 years and older
back in August, when things were calmer on the campaign front. Apart from my own occasional 5 a.m. wakings and anecdotal evidence I’ve been hearing about from acquaintances, how has this stress been manifesting itself? Maybe a bit more drinking than usual, a greater self-consciousness regarding gender relations and raised voices, and for me a fear that any pacing I might do could be misconstrued as stalking. There’s a plenitude of pseudo- and real-science spinning around online utterances and descriptions of staunch partisans. Like so many things medical in language, they easily translate to selfdiagnosis. Read the endless reports seeking “to look into the mind” of ardent Trump supporters? Some pur-
Breast cancer overdiagnosis
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new study published in the New England Journal of Medicine at the start of October, also known in health circles as Breast Cancer Awareness Month, has raised questions about the value of mammograms for breast-cancer screening. The article concluded that over half of irregularities found during the recommended procedures were wrongly diagnosed. The study's leader, Dr. H. Gilbert Welch of Dartmouth Medical School. has long argued that mammograms are overrated, and the study parallels work he published from the same data sources four years ago. The difference this time is that his fellow authors include Dr. Barnett Kramer, a National Cancer Institute screening expert (which agency has not backed the study's conclusions). The study cited together federal surveys on mammography and cancer registry statistics taken over several decades, and then focused on how many cancers were found in small versus large masses. Applying the information over a 40-year timespan, they found a growing number of overdiagnosed cases. The study noted that its research only applies to screening mammograms, not diagnostic ones when a problem was already suspected, and only to women at average risk, and not those with genetic indications that they could be more susceptible to cancer. “The magnitude of the imbalance indicates that women were considerably more likely to have tumors that were overdiagnosed than to have earlier detection of a tumor that was destined to become large,” the authors wrote. They suggested that a concurrent drop in deaths from breast cancer, long said to be the result of better detection since the initiation of mammograms, was actually due to better treatments. Much like a study this year that questioned the effectiveness of flossing in stopping tooth decay, this study has been met with criticism. Most critics have focused on the fact that tumors have to be found before they can be treated, and so far mammography is the best way to find ones that can’t be felt. Furthermore, a statement from the American College of Radiology and the Society of Breast Imaging noted that “smaller cancers result in better outcomes for women,” and that early detection makes for a better prognosis. A government task force recommends screening every other year starting at age 50, that women in their 40s weigh the pros and cons, and that women in their 60s get the most benefit from mammograms. The end result within the medical community may be to start questioning the old mantras that "all cancers are life-threatening’" and "when in doubt, cut it out."
October 27, 2016 Healthy Body & Mind port to demonstrate how Trump loyalists might be psychologically or neurologically different from everyone else. With a bit of true empathy added to the equation, one can easily find such pathologies translated to any belief system. What are these diagnoses? The Dunning-Kruger effect describes people who lack expertise in some area of knowledge but display “a cognitive bias that prevents them from realizing that they lack expertise.” A study published earlier this year in the journal Science found that conservatives have a stronger physiological reaction to startling noises and graphic images than liberals do. That finding augmented a 2014 MRI study which found that one can predict whether someone is liberal or conservative by looking at their brain activity while they view threatening or troubling images, with selfidentified conservatives generating significantly more subconscious cranial activity in response to the disturbing images. The social psychology phrase “terror management theory” is based on awareness of our own mortality, unique among living things. It appears that the degree of our fear shapes our cultural worldviews, from religion to politics. The degree of fear correlates to the further right one’s political mind is likely to drift.
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lot of time has been spent on the length of one’s attention span. Those drawn to faster imagery — on reality shows, say — tend to need attention-grabbers to engage with anything, be it culture or politics. How has this affected me? I’m looking at my phone more. I’m profiling the people around me in social situations. I’m afraid to say that I’m finding it harder to actually engage with those I find or suspect are differently-minded than me. Moreover, I’m paying closer attention to the health issues I can control. I’ve gotten my flu and pneumonia shots, had a series of checkups, started exercising more and watching my diet, and I’m even upping the frequency of my visits to the shrink. All such matters are included in this issue of Healthy Body & Mind. Oh, did I mention the rising fear of clowns, and whatever was expected to happen on Halloween? Or will we have to leave those concerns for next year’s issue?
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27, 2016 4 | October Healthy Body & Mind
Flu season Vaccines, now available, are recommended for everyone, but especially the young and old By Amanda Howard
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t seems like there’s always something to worry about. In summer we have mosquitoes and ticks. Now that winter’s looming there’s pneumonia and flu to make us fret. Flu season starts now, and it takes about two weeks for flu shots to kick in, so plan accordingly. The Centers for Disease Control (CDC) recommends that everyone over the age of six months get a flu shot. The federal agency lists a bevy of symptoms to watch out for: runny nose, muscle aches, headaches, fatigue, sore throat and/ or cough, fever. Why does the flu virus flourish in the winter? The National Institutes for Health (NIH) says it’s because the virus has a lipid membrane that becomes more solid in cooler air, which makes it hardier. It becomes easier for the virus to survive as it travels from person to person. That’s even where it got its name: from the Italian influenza del freddo, or “influence of the cold.” But once it gets in a nice warm environment, like your respiratory tract, for example, the lipid membrane melts and delivers the germs straight to your system. Impressive design, but very annoying. If you’re tend to whine about the flu shot like I do every year, the CDC also provides good reasons for why we have to keep taking it: “First, the body’s immune response from vaccination declines over time, so an annual vaccine is needed for optimal protection. Second, because flu viruses are con-
PHOTO COURTESY OF WHITEHOUSE.GOV
Every year, our nation's President takes along a photographer when he gets his annual flu shots, unlike candidates running for the office. stantly changing, the formulation of the flu vaccine is reviewed each year and sometimes updated to keep up with changing flu viruses.” Go to vaccine.healthmap.org to find out where you can get yours. I will if you will. Deal? Another wintertime worry is everybody’s favorite lung infection, pneumonia. This one, which has been around at least since 460 BC, actually used to be called “the winter fever.” You can catch bacterial or viral pneumonia. The treatment depends on which kind you get. This is not one you can wait out with TV reruns and chicken soup. If you have chills and a fever, or a chest pain when you cough, go see your doctor. Unlike the flu shot, the CDC recommends the vaccine for pneumonia only for children under five and adults over 65. Because there are so many dif-
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pen enrollment for Affordable Care Act 2017 health plans starts November 1, which is the first day you can enroll, re-enroll, or change a 2017 insurance plan through the Health Insurance Marketplace. Coverage can start as soon as January 1. The last day for that period of enrollment is December 15, although January 31 is the last day you can enroll in or change a 2017 health plan. After this date, you can enroll or change plans only if you qualify for a special enrollment period, which means loss of job, divorce, or other catastrophes. There’s no limited enrollment period for Medicaid or the Children’s Health Insurance Program (CHIP). Simultaneously, the Medicare 2017 open enrollment period is from October 15 to December 7 this year. Do you know what your plan options are? Do you want to change your current Medicare plan? For more info visit www.healthcare.gov.
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ew Yorkers are typically more worried about ticks carrying Lyme disease. This year, though, mosquito-borne Zika has taken center stage on everyone’s threat list. According to the World Health Organization (WHO), Zika has been around since 1947. Smaller outbreaks have occurred in the past, but in May 2015, cases started appearing in Brazil and spread from there. The NIH has started testing a vaccine, but it isn’t expected to be ready until 2018. Because there’s no vaccine or medication for Zika, your best bet is to do everything you can do, such as wearing long pants and sleeves and using mosquito repellent while you’re in an affected area (parts of Central and South America, parts of Florida, the Caribbean, Puerto Rico), to avoid mosquito bite There have been 837 cases of Zika reported in New York, higher than anywhere else in the country (for comparison, Florida has 707). Those are all travel-related cases rather than home-grown mosquitoes. New Yorkers obviously like to vacation in warmer climes. The good news is that unless you’re pregnant Zika symptoms are likely to be fairly mild (low fever, rash, joint pain). The bad news if you are pregnant is that Zika can cause serious birth defects. Talk to your doctor if you think you’ve been exposed. Zika isn’t contagious, except for sexual contact with someone who’s infected. As long as your travel plans take Zika into account (go to www. cdc.gov/zika), the threat level should be more at
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27, 2016 6 | October Healthy Body & Mind
How Girls on the Run changed my life National kids' exercise movement gets an energetic local chapter By Katy Weber
I
was excited the summer before my daughter entered third grade to know that she was finally old enough to join the Girls on the Run (GOTR) program. I’d first heard about it by word of mouth, but really got interested after profiling Kim Quimby, director of the Hudson Valley chapter, for an issue of Hudson Valley Parent magazine. I told her how I planned to register my daughter for the GOTR program already running in New Paltz. “You know,� I told her, “I live in Rosendale, and I bet I could find enough other interested girls in my area that you could start a Rondout Valley team this fall.� “That’s a great idea,� she said. “You should definitely start one!� That wasn’t the answer I had been anticipating, but given the fact that Girls on the Run is almost entirely volunteer-run, I wasn’t surprised. So last August I started scrambling to put together a team of my own. And sure enough, once other parents learned more about this program for girls in grades three through five, I rallied together three other coaches, two junior coaches and 18 girls who registered for our first fall season. Girls on the Run began in 1996, when Molly Barker, a four-time Hawaii Ironman triathlete, brought together 13 girls in Charlotte, NC. Using her counseling background and her own experi-
ALL PHOTOS COURTESY OF KATY WEBER
Coach Katy Weber hugs Girls on the Run participant Addyson Auchmoedy, during a practice session at Marbletown Elementary last fall. The program is for girls in grades 3 through 5.
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the discussions and in the physically-demanding training sessions. I wished I had something like this when I was an eight-year-old. As the weeks progressed, I found I was applying a lot of the GOTR principles to my own life. When we discussed the power of visualization and using our inner star power when times got tough, I found the program was making a difference in my own life. I was not just as a coach of girls but as a grown woman in need of positive self-talk and empowerment. I realized, too, that the junior coaches (high-school students who volunteer their after-school time and are adored by the younger girls) were applying the same principles to their own lives. We came together for the sake of these younger girls, but in the end we were all benefitting from this program!
A
s the day of the final 5K approached, we became a team. The girls encouraged each other and found a strength in themselves they never knew they had. Not a single one of them had ever completed a 5K race before, and now each and every one of them was about to cross that finish line. Most of them run. Many of them walked. We don’t care how long it takes them. The emphasis is on completing the goal. I can’t possibly describe the feeling of seeing their eyes light up when they first spot that finish line. After that first season, we went on to complete the spring 2016 session. Now we’ve started the fall 2016 session. Our Rondout Valley team has grown
Coaches and girls on the Rondout Valley Girls on the Run team perform some warm up stretches during a practice session at Marbletown Elementary last fall. World magazine in 1996, and now has grown to more than 225 program sites throughout North America. Themes of the ten-week program include positive self-talk, cultivating an attitude of gratitude, finding true friendships, healthy habits, gossip, peer pressure and other topics geared directly to that age group. Interwoven throughout, the girls train for a 5K, which is used to inspire and motivate the girls, encourage lifelong health and fitness, and build confidence through accom-
plishing a goal. As we coached the program for the first time, we found how receptive the girls were to the researchbased curriculum. They eagerly participated in
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27, 2016 8 | October Healthy Body & Mind to five coaches, three junior coaches and 22 girls. Coaching for this program has been rewarding experience for me, and not just in the way I had expected. I took a long look at my own healthy habits and my own self-image. In an effort to provide an empowering environment for my own daughter, I realized that many grown women like myself are still struggling with the same issues we
were discussing with the girls. In January of this year, I started Worth It with Katy. In addition to blogging about my own struggles with yo-yo dieting and binge eating on worthitwithkaty.com, I encourage others to ditch the “diet” food forever, and instead to nourish their bodies and find their happy, healthy weight. As a busy mom of two, I regularly post easy, simple,
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maze of adolescence, but to coaching grown women who, like me, are still in constant need of bodypositive messages and desire peace with food and their bodies once and for all. Katy Weber lives in Rosendale with her husband and two kids. You can find her at www.worthitwithkaty.com.
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27, 2016 10 | October Healthy Body & Mind
Below the ankles Foot health essential to active lifestyles By Violet Snow
W
ith the abundance of railtrails, hiking trails and ski resorts in upstate New York, we’re using our feet more than ever, as we enjoy nature and enhance our health. Until something goes wrong and interferes not only with our exercise regime but also with simply walking down the street, many of us don’t appreciate the importance of out feet in keeping us moving. Local podiatrists offered suggestions for keeping our feet healthy while we lead an active lifestyle. “The foot has 26 bones, 33 joints, and over 100 ligaments, tendons and muscles,” said Dr. Doug Tumen of Hudson Valley Foot Associates, which has offices in eight locations, including Kingston, Red Hook and Margaretville. “When walking, we put one to one and a half times the weight of the body into impact on the feet. Running applies even more, three to five times the body weight.” Some feet have well-proportioned arches, but “no two feet are the same,” explained Tumen, “not even the left and right foot.” High arches cause extra pressure on the heel and the ball of the foot, preventing proper shock absorption. Flat feet can roll to the inside, leading to bunions, hammertoes, or a painful condition called plantar fasciitis, inflammation of a band of tissue that runs across the bottom of the foot and connects the heel bone to
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since she could dress up, she would wear little dance slippers, with no support for shock absorption, or high heels, where the weight is pushed forward, and a small surface area is getting a lot of pressure. We like to go barefoot on grass, and our babies should be barefoot when learning foot coordination and balance. But I’m a big proponent of running sneakers, whether walking or running.” Most sneakers, said Tumen are made well enough to cushion the shock of impact. The problem is that we keep the same shoes too long. “We should be changing shoes every six to nine months if we’re in them every day,” he advised. “For runners, I recommend changing shoes every 400 to 600 miles, or sooner if there’s a history of injury. We don’t realize that even though our shoes have no holes in them the shock absorbent material gets worn out, compressed and hard.” Stretching is another important measure to prevent injury. “Our muscles get tight when we do the same activities over and over, using the same muscles,” said Tumen. “You should do daily stretching, just like brushing your teeth. Take a yoga or Pilates class and do general stretching any DION OGUST time of day, to keep the Come winter, there's nothing quite like getting that perfect temperature muscles flexible and elonafter a run, and before getting totally cozy. gated.” People whose calves and ankles are tight tend to turn their feet out, leading to the inward roll that the toes. Walking around on concrete structures, can cause plantar fasciitis. an environment unlike the more natural ones our Tumen recommends stretching the feet by pullfeet evolved to negotiate, in flexibility and grace, ing up and back we apply addion a rope or belt tional stress It’s no passed under the wonder so many of foot. You can also us end up needing stand on the edge knee and hip reof a stair with your placements, as well heels sticking out or as suffering from place a foot against foot pain. a wall to stretch The strategies the calf muscles. To increase flexibility among all for keeping feet strong and pain-free begin with those complicated structures of the foot, write out our shoes. “I have a daughter,” said Tumen. “Ever the alphabet with your toes. Curl your toes and use them to pick up a pencil or a cloth. It’s especially important to stretch before and after exercise. People who return to sports after a long absence are advised to ease into exercise. Build your stamina slowly in order to avoid injury
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October 27, 2016 Healthy Body & Mind of any kind, including problems with the feet.
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r. Bryan Kolber of New Paltz Podiatry suggests orthotic arch supports for prevention and treatment of foot problems such as plantar fasciitis, and he has just the tool for creating ideal orthotics — a 3-D scanner. “It captures an exact image of the foot,� said Kolber, “more accurately than plaster of Paris.� Orthotics based on the 3-D images provide the proper support and shock absorption for all arch types. Over-the-counter arch supports tend to be hitor-miss, said Kolber. “They’re useful if they happen to fit your feet correctly, but custom-made orthotics are much better. We’ve had very few returns with the scanner.� He has considered recent articles that suggest that the traditional heel-to-toe walking stride can be replaced by a gait that entails walking or running on the front of the foot, said to prevent problems such as fasciitis and tendonitis. After observing people who have tried this system, Kolber doesn’t buy it. “It’s very difficult to change the way you move,� he said, “since our stride is largely unconscious. Injuries can result when you’re trying to make such a drastic change.� For patients with plantar fasciitis, he normally recommends measures such as stretching, ice, and possibly anti-inflammatory medication. If these efforts fail, he might administer shock-wave therapy, using an electrical stimulus to generate waves that apply mechanical force to the body’s
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tissues. The resultant microtrauma is believed to stimulate the system to generate healing through increased blood flow. It should not be used at the same time as an anti-inflammatory, which might cancel out the effect. Three to five treatments of five minutes each, over a short period of time, often bring relief for both fasciitis and tendonitis. The procedure is not covered by insurance, and Kolber does not recommend it unless other treat-
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ments have failed. But his shock-wave patients have been happy with the results over the past three years. As for prevention, along with good sneakers and regular stretching, Kolber says, “Don’t hike in sandals, unless they’re athletic sandals, and then only for a short distance. Wear socks to prevent blisters. Cliff-diving is very dangerous.’ A lot of it is just common sense, he concludes.
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27, 2016 12 | October Healthy Body & Mind
What a drag it is getting old Change how you exercise as you age, or else... By Chris Rowley
A
s we grow older, we face many challenges in the struggle to stay healthy and fit. There are many moments in an active life that mark those changes. For instance, I used to play soccer in my twenties and early thirties. I was not possessed of great skills, but I was energetic and though light of frame I knew how to put in a solid tackle and win the ball. If you’re willing to run the full 90 minutes and put in those tackles, you can be useful to an amateur side. That all came to an end for me, in my heart and soul, one autumn afternoon on Riker’s Island. My team was playing a French-speaking team in the UN League. My immediate worry was a younger guy from somewhere in Francophone Africa, perhaps the Cote D’Ivoire. This “kid” was at least ten years my junior and had twice my speed. After getting skinned by him twice in the early going, I found I had to stand off him about five yards to have any hope of catching him with the ball and knocking it away. That was the moment when I knew I was getting too old and slow to play at that level. The rhythm of soccer — sprint, jog, sprint, jog — requires continual bursts of speed, and that speed is one of the first things we lose as we age. I carried on to the end of the season and then hung up my boots. I could still play some tennis or squash, and I could run and go to a gym for exercise machinery. But I didn’t fancy playing on, and descending league by league to some assemblage of old duffers chugging around red-faced in pursuit of the elusive ball and looking, well, old.
T
hat was my first encounter with the sad realities of aging. What we need from exercise increases as we age, while our ability to exercise decreases. We enter a zone where that awful concept — use it or lose it — becomes readily apparent. The descent can be gentle. You can continue to play basketball until later in life, since sprint speed is less important and it isn’t essential to dunk the ball. Tennis is an option right up to your deathbed, just about. Wear and tear on the knees, however, continues. For the active, it is the knees that are the most crucial body parts of all. Now I’m in my sixties, I run three times a week, but carefully. I’m not one for marathons or the great Wagathon, which will be run along the Shawangunk Ridge in November. While running used to seem a tedious chore in my twenties, now I look forward to it, and relish the good physical buzz I get from putting in five miles. First, of course, I’m getting outside, under the sun or into the elements, and it’s all good. Secondly, I’m using my body for one of the things it evolved to do, run for distance. That’s something that goes back to the plains of East Africa and our ancestors, homo erectus. Thirdly, as has now been shown in studies, I’m revving up the mitochondria in my cells and inducing cells to add more of the little energy-makers. But not everyone is built to run, nor should they even try if their knees are in poor shape.
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While some age in a most active fashion, others may need some impetus to keep exercising. New surveys are finding that laughter may be a great motivator, as is companionship while exercising. This brings us to the great divide in how to exercise as we age. What’s required is something that won’t wear out our bodies — which means those precious knees — but which can still be enjoyable, even though somewhat arduous. This is all about aerobic exercise, making your heart and lungs and muscles work pretty hard. If the mere thought of working up a sweat puts you off, then this exercising is all going to be pretty difficult. Just remember, the hours on the couch translate into a swifter decline to those final hours in a hospital bed, wondering, “Where did it all go?”
F
ortunately, there are fun alternatives to running that are easier on those precious knees. The first is the bicycle. That can be a roadster, a racing bike or a touring model, depending on your preference, or it can be a mountain bike for off-road trail riding up and down the hills in the woods. Both varieties can be a lot of fun. You can cover much more ground than you can running, and see the countryside in a way that is strikingly different from that from a car window. There also lies the aquatic realm and swimming. Exercising in the water has many advantages. Injuries are significantly fewer than with running and biking, and swimming works all muscle groups. Of course, there are tradeoffs. Running is a
load-bearing exercise that makes your body shunt calcium to those stressed-out bones. There’s less of that in swimming since the load is taken up by the water. If you have access to a good pool, year-round, then adding two-or-three-hour-long swims to your weekly exercise schedule makes perfect sense. The ideal regimen, if you still have functional knees, would run something like this: Two hourlong runs a week, distance being up to you, and if possible including some hills. Two hour-long bike rides a week and two hour-long swims. Combine with a daily workout with moderate weights, some pushups, and with yoga exercises, and you will be doing the best you can to age gracefully on the physical end. Keep your weight down, keep your pulse steady and low, improve your cardiovascular health in general, and best of all feel good and confident about life in the latter decades. Oh, and for what it’s worth, take a Glucosamine supplement. It usually comes combined with MSM and Chondroitin, and sometimes with extra Hyaluronic acid. It is supposed to help the body repair cartilage. Studies have not shown this benefit, but my own personal experience following a bout with a sore knee ten years ago did. And hey, the vet prescribes it for elderly dogs and cats, and what’s good enough for them must be good enough for us.
Putting the screens down
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e're nearing in on the gift-giving season, and once again the American Academy of Pediatrics has come up with new guidelines regarding digital media exposure for children of all ages. Their findings? That the amount of screen time needs limits, but with a new emphasis on working with kids to ease the pain of giving up their tablets, smartphones and TV time. Gone is the old directive that kids over age two should have no more than two hours a day screen time. Do any of us, anymore? For the latest guidelines, the first change is WIKICOMMONS equating all digital media as one, albeit with a separation between entertainment and educational purposes (watch that one erode next, similar to advertising on PBS). The AAP now recommends that for children age two screen time should be limited to one hour per day. Too much, the AAP says, overstimulates kids and can cause a "disconnect" between parents and children, especially when the mother or father is watching a screen while with the child. More important than screen-time limitations, the new recommendations pro-actively push for the prioritization of "creative, unplugged playtime for infants and toddlers," according to the AAP's press release. Face-to-face interactive media, such as Skype or Facetime, passes muster. Similarly, prioritization of "productive time" over entertainment time is the new key for kids over six. There’s a new role for parents and other adults as "media mentors," which ranges from talks about the much talked-about (and ever-changing) dangers of social media, to actual recommendations. And modeling behavior, from not leaving one's own digital technology in reach, or spending all one's time on it while with kids. The AAP recommends that families designate "media-free times together, such as dinner or driving, as well as media-free locations at home, such as bedrooms," according to the same release. To make the latter possible, as well as all their recommendations, they have further created a Family Media Plan, available online at www.healthychildren.org.
October 27, 2016 Healthy Body & Mind
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Help me help Bruce The choices involved in becoming vegetarian or vegan By Henry Goodell
H
i. My name is Henry and I am ten. I am a vegetarian and an on-andoff vegan. I love animals and try my best not to harm them. When I was six I took my first (of many) tours of the Catskill Animal Sanctuary with my family. That tour taught me so much about how animals are treated in the meat and dairy industry. Within three weeks I was fullon vegan and by the end of that year I was sponsoring a wonderful turkey named Tomas. Tomas was a large brown turkey who spent his days with his small white turkey girlfriend, Henrietta. Sadly, two years ago Henrietta died, and shortly after Tomas passed away. Now I sponsor a duck saved from foie gras named Bruce. Bruce is a white Muscovy duck who lived in the city until he came to his new and adoring home at the Catskill Animal Sanctuary. My favorite animal is the pig. I have became acquainted with many pigs in my time with the animal sanctuary. One of my favorite pigs is a black potbelly named Shy Girl. She certainly lives up to her name. She’s extremely shy. I have had the pleasure of touching her twice. She is very old and not very active. She has the option of wandering around the sanctuary to her heart’s content. There is a big difference between vegetarian and vegan. A vegetarian is a person that eats no meat but does eat dairy and eggs. Vegans eat nothing produced by animals. Some don’t even eat honey. Some vegetarians/vegans don’t even wear clothes and accessories made out of leather or silk because they are made out of animal products. Some food surprisingly has meat in it, such as marshmallows, gummies and some pills. One of my favorite foods as a vegetarian is a salad. My favorite thing about salad is you can put anything from cheese to tempeh bacon on it. I also love a variety of meat alternative such as Jackfruit, tempeh, soy and pea protein. Some of the best brands of meat alternative brands are Morning Star, Gardein and Boca. Some meat alternatives are vegan, and some are only vegetarian.
WIKICOMMONS
Bruce is a Catskill Animal Sanctuary duck that the author has taken up writing to help care for. Talk about the true empathetic roots of a vegetarian lifestyle.
T
he dairy industry is a brutal place. Some may think that the dairy industry has no death in it, but they are wrong. This is how the dairy industry works. First the female cows are impregnated. When they give birth, their calves are immediately taken away from them; if they are a male they are killed for meat, and if they are a female they are kept for more milk. Then they are milked until they can not be milked any more, and then they repeat the process until they cannot be impregnated any more. Then they are killed. In this process more than 50 percent of the female cows have udder infections. Being a vegan/vegetarian can have many health benefits. Of course, if you only eat fries and mac and cheese you will be as fat as if you were an omnivore. But if you balance your diet and eat plenty of veggies and not many carbs you will stay plenty healthy. Many people may wonder what you get your protein from, but protein is easy. All you need to do is eat beans. Beans are my main source of protein. Many people say giving up dairy would be too hard, but you are really only giving up cheese. Ice cream is quite easy to find vegan. Baked goods are also really easy to find and even make vegan. Making the change from vegan to vegetarian was a hard choice to make. I love cheese, so it was really hard for me to become vegan. I love animals, too, so it’s really hard to choose whether to be a vegan or not. Recently I have been leaning back
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27, 2016 14 | October Healthy Body & Mind
Cook well, eat well, be well Teaching nutrition and healthy cooking may be harder than learning needed lessons By Jennifer Brizzi
I
t’s not always easy to help someone eat well, whether a relative, a friend or a client. Hell, it’s not easy to eat well yourself, adopting a health-improving lifestyle choice that is pleasant (as opposed to hours on a treadmill, for example), eating natural whole foods in the right proportions. Often time is our enemy. When you have 20 minutes between appointments and it takes 30 minutes of travel time between them, pulling through the Wendy’s drive-through beats a leisurely meal at the closest natural-foods restaurant. That is, if you can find one. Our busy lives keep us from cooking our own healthy whole-food meals and drive us to processed, preservative-laden, frozen, packaged products that need only a couple of minutes in the microwave to resemble a wholesome meal. With that truth making it harder to eat healthy, how do we overcome the obstacles? For one thing, don’t be too hard on yourself. Realize that every little bit helps. It doesn’t have to be all or nothing. If we have, say 21 meals in a week, it’s awesome if five of them are healthy and homemade. If we can improve the stats bit by bit, we’re better off than if we ate all bad stuff. For example, xample, the night before that possibility of Wendy’ss we can slap together a nourishing, non-perishable le sandwich of natural peanut butter or almond butter and no-sugar fruit spread on multi-grain n bread, or throw some cucumber slices and d hummus or baba ghanouj in a whole-wheat e-wheat pita bread, or wrap and eat it on the run. And we can increasee that five healthy meals a week to 15 or even 20, if we are highly motivated, ivated, not just by the idea of better health, ealth, but also by the flavors, texextures and colors of that at food we’re cooking with h love for ourselves and oth-ers we’re cooking for. You u can train yourself and others to crave healthy food, to the point where the crappy stuff is less appealing and makes you feel like, well, crap.
JENNIFER BRIZZI
Fideua, a healthy pasta-based cousin of paella, isn't nearly as hard to make as one might think, and quite heart-healthy when accompanied by the right beverage, as seen here. brick of cheddar last longer, b because I can’t give it up completely. Years ago I ask asked one of my French cousins how they could eat sso much high-calorie food and stay slender, slen and his answer was “balance.” The Th idea is that along with tthe cheese you have lots of o lower-calorie vegetables and fruits to help tabl fill you up so it’s not the cheese alone. che I’m still working on that. Sometimes dry salami, bread and wine is lam just a more appealing accompaniment to that luscious oozy cheese than a pear and piece of celery. Sometimes. Just mix S up. it u
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hanging my ou can train diet to eating your sweet tooth a whole lot or your family’s less red meat and a by gradually weaning whole lot more lean off refined sugars, not too protein has meant fast but bit by bit until you ou my m fat consumption hardly notice they’re gone. has gone down accordWIKICOMMONS And you can get the salt Vegetables and fruits, and filling up on them as raw as possible, is a key to keeping full enough not to ingly. Changing from tooth in shape too, like I’ve want what's not best for you. butter and bacon and done after a diagnosis of other red meat fats — high blood pressure. Not that you have to throw you hardly notice that its place in your life has belike what I grew up on and learned to cook with — away the salt shaker, but just use less and less until come a shadow of what it once was. to fat in better forms had helped me become more And then there’s the fat tooth, the one I’ve had heart-healthy. I like avocados, nuts and seeds, oily the most trouble with. I have a weakness for fish, coconut oil and other unrefined oils like suncheese and can’t stomach the low-fat versions. So flower or olive. NEKOS I’m trying to be more moderate and make that Don’t try to eat less. Eat more. Fill up on fruits SAUGERTIES PHARMACY and vegetables. Try some new ones you’ve never BODY CENTERED THERAPIES had before, like quince or Romanesco cauliflower Helping to recover in times of stress, injury or illness — and complex carbs like wheat berries, teff or
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October 27, 2016 Healthy Body & Mind stead of beef stew, your stomach will feel better after you eat, without that uncomfortable stuffed feeling, and you’ll start to really like feeling that way after a meal. Ease into it.
W
JAHNAVI FOSTER
hich brings us to cooking, and teaching people to cook. I have a parttime gig doing healthy-eating education at Mother Earth’s Storehouse’s three stores. I set up a little table with a portable butane stove on it and show people how to make quick healthy whole-food meals that are appealing even to people who are new to “health food.” Most of it happens to be vegan and gluten free, as many of the customers have those restrictions on their diets. My goal as I do this, coming up with new recipes every day, is not to show people how to chop an onion, but to get them excited about new ingredients and learn by tasting the samples I offer just how delicious that nutritious food can be. And I teach them formulas, like how to build a soup or a salad with layers of flavor and a variety of appealing ingredients with different flavors and textures that offer a savory meal-in-a-bowl with all the food groups. I encourage them to come up with their own combinations and enjoy the creative process and a tremendous variety of options. I love it when people tell me they’ve taken one of my recipes home and made the dish a dozen
Jennifer Brizzi. farro. Variety is key. I don’t believe in eating the same food every day just because it’s a “superfood,” like kale or blueberries. Swap out the daily kale for cabbage or collard greens, the blueberries for blackberries. There’s no decrease in health benefits and a lot more excitement on the table. Like many other things in life, these improvements are a matter of habit, training yourself and the people you cook for or teach to appreciate the good stuff. If you’re used to that chain fried-chicken dinner every Thursday when your evenings are particularly busy, it will taste good to you. But as you change to a diet of whole natural foods without preservatives, hormones or that other garbage in processed foods, that fried chicken will start to taste ickier and ickier. You’ll notice you don’t feel so great after you eat it. When you fill up on a dinner with lean protein and complex carbs, like sushi on short-grain brown rice or the soup I made yesterday at work with Kamut, French lentils and lacinato kale in-
Healthy Body & Mind October 2016 An Ulster Publishing publication Editorial WRITERS: Jennifer Brizzi, Henry Goodell, Amanda Howard, Chris Rowley, Paul Smart, Violet Snow and Katy Weber EDITOR: Paul Smart LAYOUT: Joe Morgan This issue’s cover image is of and from Claire, a NYC-based Registered Dietitian Nutritionist and RRCA-certified running coach as seen on Overlook Mountain in Woodstock. She is an avid distance runner who particularly enjoys escaping the city for trail running and hiking adventures. For more information visit www.eatforendurance.com.
Ulster Publishing PUBLISHER: Geddy Sveikauskas ADVERTISING DIRECTOR: Genia Wickwire DISPLAY ADS: Lynn Coraza, Pam Courselle,
Pamela Geskie, Elizabeth Jackson, Ralph Longendyke, Sue Rogers, Linda Saccoman PRODUCTION MANAGER: Joe Morgan PRODUCTION: Diane Congello-Brandes, Josh Gilligan, Rick Holland CLASSIFIED ADS: Amy Murphy, Tobi Watson CIRCULATION: Dominic Labate Healthy Body & Mind is one of four Healthy Hudson Valley supplements Ulster Publishing puts out each year. It is distributed in the company’s four weekly newspapers and separately at select locations, reaching an estimated readership of over 50,000. Its website is www.hudsonvalleyone. com. For more info on upcoming special sections, including how to place an ad, call 845-334-8200, fax 845-334-8202 or email: info@ulsterpublishing.com.
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times, and it comes out great. I love it even more when they’ve put their own stamp on it, say, replaced the garbanzos with black beans or the Swiss chard with spinach, things that make it their own. These formulas are completely customizable. You can use things you’re craving or something that’s in season right now or something new that you’ve never tried before. If those relatives or friends that we’re teaching to cook happen to be part of the younger set, Neil Schneider
www.pawprints-n-whiskers.com
N OFFE OW RING
Doggie Delight • Natural Foods • Treats Home Delivery Service to Everyone including Sr. Citizens and Homebound Individuals
Call Neil at 845-616-9526 HE WILL TRY TO FILL YOUR ORDER WITHIN THE SAME DAY Your Pet’s Gourmet Headquarters
Our Pets are Friends We need them as much as they need us. So to help ensure a long and healthy life, our discounted wellness care packages cover every phase of their development. Our kitten and puppy packages provide head-to-tail checkups, spay/neuter, vaccinations, blood We care. screenings, parasite tests and We W have pets too. more. Dr. Flanagan and Dr. Friedman
And for the later stages of life, our comprehensive wellness packages and preventive care provide the same TLC for adult canines and felines. Discounted Wellness Care Packages for all phases of life.
Newburgh Veterinary Hospital is
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Michele Yasson, DVM, CVA Natural Pet Care Since 1987 Phone Consultation Nationwide
www.holvet.net • 845-338-3300
All Creatures Veterinary Hospital
2IÀFHV LQ 8OVWHU &RXQW\ 0DQKDWWDQ 14 North Chestnut St. Q New Paltz
Open every day except Sunday. For appointments call (845) 255-1890 or visit us at newpaltzvet.com or on Facebook.
1716 Route 300 Q Newburgh
845-255-1890
Law enforcement & military discounts available.
845-564-2660
WATCH FOR OUR NEW LOCATION MID DECEMBER! 44 Saint Nicholas Road
Wappingers Falls, NY 12590
27, 2016 16 | October Healthy Body & Mind
FALL 2016 PROGRAMMING: COMMUNITY MEDITATION
LIVING WELLNESS SERIES
THE TAO OF MONEY
MINDFULNESS TOOLBOX FOR TEENS
THERAPEUTIC YOGA GROUP
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WWW.WELLNESSEMBODIEDCENTER.COM 845-419-0293 | 126 Main Street, New Paltz
THINK PINK LOCALLY
Breast Cancer Options provides
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Dr. Jonathan Sumber,
in the Hudson Valley Camp Lightheart for the Children of Survivors
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An Advocate to Accompany You on Medical Visits
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the same logic can be applied to teaching kids to cook and eat healthy as well. Role modeling and repeated exposure to healthy foods are key. I don’t believe in telling kids to clean their plate or forcing or coercing them to eat when they’re not hungry. And they should be able to eat according to hunger whenever possible so they get in the habit of eating when they’re hungry and not eating when they’re not. This is an important facet of weight control, I think, not getting into the habit of overriding the fullness meter, like I did as I grew up. I believe that once we’re accustomed to eating healthy our cravings are in accordance to what our bodies need, whether the vitamin C in a potato or the water in a watermelon or the B vitamins and minerals in a moderately-sized serving of grassfed beef. When you teach someone to cook and eat well, or start doing so yourself, you need to appeal to their imagination, their creativity and their sense of adventure. Bland gruel, no matter how many nutrients may be in it, is not going to be a habit. If you make dishes that are fun to cook, adaptable and delicious, the new habits are going to stick.
Podiatrist We make your feet feel
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AND most of all… Someone to talk with who understands how you feel. THINK PINK LOCALLY
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845-331-0601 190 Fair St., Kingston
You may think Woodland Pond is too beautiful to live anywhere else. But if you don’t act soon, you just might have to. It’s a fact. No other continuing care retirement community has our magnificent view of the Shawangunk Ridge. Our residents find that waking up each morning to such a breathtaking view adds an important dimension to life.
View of the Shawangunk Ridge from Woodland Pond.
The possibilities are endless. The apartments are not.
We think it’s one of the reasons that all of our cottages and one bedroom apartments are sold out. Although we do believe that the wide range of social programs, life care guarantee, rich activity calendar, and delectable entrées also entice prospective residents. There are still a few choice two bedroom apartments available. Make an appointment to visit —if only to enjoy the view.
Call Shannon today at 845-256-5520 to learn more. 100 Woodland Pond Circle, New Paltz, NY 12561 | wpatnp.org