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body. mind. spirit. A Times Union Publication

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• Dealing with an injury • Revving up your metabolism • Tips for handling mom burnout

January 2013


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Call 383-3300 today to book your Complimentary Consultation: $150 value. Paul Block, Executive Producer HealthyLife is published ten times per year. If you are interested in receiving home delivery of HealthyLife magazine, please call (518) 454-5768 or email For advertising information, please call (518) 454-5358. HealthyLife is published by Capital Newspapers and Times Union 645 Albany Shaker Road, Albany, NY 12212 518.454.5694 The entire contents of this magazine are copyright 2013 by Capital Newspapers. No portion may be reproduced in any means without written permission of the publisher. Capital Newspapers is a wholly owned subsidiary of The Hearst Corporation.

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every issue

22 On the Mend

50 Burned Out by Mothering?

  8 talk back

Handling the mental and emotional toll of an injury

26 Getting Personal

Can a trainer take you to the next fitness level?

You’re not alone!

54 Slow Parenting

Step back and enjoy the family moment

10 on the web 12 editor’s note 14 news & views

30 Up, Up and Away!


18 fit & fab

34 Getting Rooted

59 My Word

46 owner’s manual

63 Makeup Magic

49 ask Emma

66 Going the Distance

70 cover model Q&A

Climbing your way to fitness Everything you want to know about root veggies

38 Staying on Pace

What you need to know to keep your metabolism revving

Envying early risers Looking great in a flash Keeping love alive from afar

20 did you know? Your thyroid

Healing anger Up close with Beth DeAngelis

42 Keep That Cold at Bay Prevention is key



Hair and makeup by Kimberley’s A Day Spa, Latham, (518) 785-5868. Select clothing available at Boscov’s Clifton Park, Clifton Park Center, (518) 348-0800. On the cover: cardigan by Chaus, pants by Jones NY, leopard shirt by Rafaella, jewelry by Ashley Cooper. At right: shirt and skirt by Jones NY, cape by Calvin Klein. Photos taken by Suzanne Kawola at the Palace Theatre, Albany.

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63 70


talk back

The story behind the story from our contributors Rev up that Metabolism On the Mend

“Maybe it’s time to hit the weight room...” Cathleen Crowley  My college softball coach required the team to lift weights three times a week, a mandate I grudgingly obeyed. After four years of lifting, I could only bench the 40-pound bar — that shows you how seriously I took it. The experts I interviewed for my story, however, made it clear that muscle mass dictates the speed of our metabolism. Maybe it’s time to hit the weight room, just like coach said. See Cathleen’s story on page 38.

Getting Personal Cari Scribner  I was impressed by the support trainers give their clients, both physically and socially. They become friends so that women actually want to exercise in order to go see their trainer! See Cari’s story on page 26.

join the conversation!

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Climbing Your Way to Fitness Kristi Barlette  Trust and camaraderie are important during this full-body workout that can be done indoors, or out in nature. See Kristi’s story on page 30.


Long Distance Love Laurie Lynn Fischer   I learned that familiarity really can breed contempt. Some of the advice for making long distance relationships work better could also apply to live-in relationships. See Laurie’s story on page 66.

 I’m passionate about ...

Rachel: Hummus with carrots

Bichi: My family!

Michelle: Popcorn

Karen: My kids!

Susan: A mix of tamari almonds, raisins and cashews. I’m eating some right now!

Michelle: Family, food and fun Melissa: Feeding hungry children

 My favorite healthy snack is ... Richard: An apple (also happens to be my favorite computer)


Wendy Page  The story made me realize it’s not just me who sometimes feels at the end of my rope. Burnout is something everyone feels, and it doesn’t mean I’m a bad person. And time with friends is a truly great cure. See Wendy’s story on page 50.

We asked, you answered!

Richard: art HealthyLifeNYmagazine

Mom Burnout

 The only thing that makes me feel better when I’m sick is ... Linda: Knowing that at least I don’t have to go to work!!!!!!

  When’s your bedtime? Linda: Early to bed (9ish) and early to rise (5am) Bichi: I’m with Linda!

Clock Photo: ©; Justin Horrocks.

Melinda McGarty Webb  I was amazed to learn that proteins begin to break down within only 24 hours if a joint is completely immobilized. I also thought Dr. Sabrina Strickland gave great advice when she suggested people begin exercising in front of a mirror when they first begin working out after an injury. That way, they’ll immediately notice any asymmetry, (which could signal a problem.) See Melinda’s story on page 22.

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check out the healthylife channel

photos Read our Q&A with cover model Beth DeAngelis on page 70, and head online to see more pictures from the photo shoot.



recipes Read all about root vegetables on page 34. Then go online for a recipe for Rutabaga Hash with Onions and Crisp Bacon.

Midlife Mom

Illustration: Computer mouse, ©Irina Iglina/

Rebecca Haynes, editor of HealthyLife Connecticut, offers her perspective on life and motherhood while she navigates the teen years and beyond.

Healthy Tips Writer and freelance editor Beth Conney scans the Web to bring you the latest info and tips for healthy living.

Healthy Life stories Want to know what it costs to have a baby? Want to know what foods can rev up your metabolism (after reading our metabolism story on page 38)? Go to



Writer and designer Carin Lane shares her success stories with losing weight her way — without a gym membership, a personal trainer, or special foods.

videos Check out our exclusive online videos: quick makeup tips and indoor rock climbing! Got a smartphone? Scan the QR code at right to link directly to our HealthyLife videos page on YouTube. 

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editor’s note

Revving Up


Photo by Krishna HIll.

ne of the advantages of being the editor of this magazine — or any magazine, really — is that I can assign stories about topics of interest to me. Of course, I keep you, the readers, top of mind in my final choices; otherwise, we wouldn’t be successful. But happily you and I share a lot of the same interests. Which is how this issue comes to have a story on metabolism and another on the thyroid. My metabolism has been slow my whole life. I can gain weight just by typing a sentence about eating chocolate. Now, I have learned I am one of the eight women who will develop a thyroid condition in her lifetime, and of course the one I’m battling is hypothyroidism — yes, the one where your metabolism slows down rather than speeds up. I figured I wasn’t alone in wanting to know more about the mysteries of the metabolism and the thyroid — both of which often change as you age. Is there anything we can do to offset the slowdown? The good news, our stories on pages 38 and 46 indicate, is yes. HL

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news and views

Breakups & Facebook It’s estimated that as many as one-third of Facebook users log onto the social networking portal to check on the relationship status of former romantic partners. And that habit can prolong the emotional agony of a breakup, a new study concludes. Researchers in England affiliated with Brunel University’s School of Social Sciences found that when someone tracked the status of an ex-partner on Facebook they found it more difficult to cope with the sorrow and loss of the breakup and therefore struggled to move on. This was true, researchers found, even when the ex had been “unfriended” and was tracking a former partner’s life through the postings of mutual friends. “This study again sees virtual life mirroring real life,” says Brenda K. Weiderhold, editor-inchief of the journal Cyberpyschology, Behavior and Social Networking, which reported the findings in September. Read more:

Zit-Fighting Virus? Here’s one virus acne-sufferers



may actually want to catch. California researchers claim they’ve found a virus that lives on the skin and attacks the bacteria that causes acne. While it may not be ready to be bottled and sold on an infomercial, the researchers say their findings may be a breakthrough that leads to further study and improved treatments for face-scarring zits.

Think all men prefer leggy, runway model types? Apparently, the answer is a qualified no, if the guys are weighed down with stress. New research suggests the level of stress men are coping with affects their preferences in body type. Australian researchers, who reported their findings recently in the journal PLOS ONE suggest men are drawn to heavier women during periods of acute stress. The researchers weren’t exactly sure why men preferred more zaftig women in times of stress, but speculated that this was a survival-of-the-fittest reaction, possibly because heavier women are more prone to survive in harsh conditions. They also said more research is needed to determine exactly why men had this stress response.

Read more:

Read more:



Photos:; Blue heart, © Dawn Hudson; Legs, © Elnur; Eye, © Robert Kneschke; Teen boy, © Suzanne Tucker; Pink ribbon, ©

compiled by beth cooney

Ovarian Cancer Could Save Lives


One reason why ovarian cancer is such a threat is because its cunning nature makes it perilously difficult to detect. There are no excellent diagnostic screening tests and its telltale symptoms (such as a bloated abdomen) can mask as other ailments, meaning in more than 70 percent of cases it’s diagnosed in its late stages, when it tends to be more fatal. But researchers affiliated with the Fred Hutchison Cancer Center in Seattle say a simple, three-question survey may alert doctors and patients that further screening for the disease is warranted. By having women check off yes or no to questions about whether they are experiencing problems such as a feeling of fullness or a bloated abdomen, doctors may be alerted that women need to be screened more thoroughly for ovarian cancer. Researchers were able to diagnose using this method and had no false negatives in a small study, which was recently published in the Open Journal of Obstetrics and Gynecology. Read more:

The (Healthy)

Blink of an Eye

When it comes to bacteria-busting properties, it seems the secret to good health

really can be found in the blink of an eye. Scientists are intrigued about the eye’s unique ability to ward off infection. Now, researchers think they may have found an antidote to virulent superbugs by homing in on naturally antimicrobial substances found in eye proteins, making corneas particularly resistant to infection. The study, which appeared in the October issue of The Journal of Clinical Investigation, has implications for the development of new drugs and medical treatments. Read more:



Male children of divorced parents are three times more likely

to have a stroke as an adult than their counterparts from intact families, a new study from the University of Toronto concludes. Researchers suspect findings — which they called “extremely concerning” — have a direct correlation to the mindbody connection. They speculate boys who experience the trauma of divorce may be vulnerable to a process they termed “biological embedding.” In other words, boys somehow internalize the response to the stress of divorce, affecting how they react to stress for the rest of their lives. Interestingly, female children of divorce do not fall prey to this medical phenomenon, the study found. The findings were reported recently in the International Journal of Stroke. Read more:

continued on page 16  15

news & views continued from page 15

Bully Tube

Many parents worry about the impact of violence and sex their kids are exposed to on television, but perhaps even more perilous is the amount of social bullying their children witness. From American Idol to The Simpsons and even Nickelodeon fare such as iCarly, young viewers are exposed to forms of verbal cruelty and social putdowns that have at least one team of researchers alarmed. Telecommunications scientists at the University of Indiana studied 50 different popular television shows to determine 92 percent of 150 episodes of these shows displayed some form of social aggression or as many as 14 incidents per hour. The study recently appeared in the Journal of Communications.

Dangerous Sip

not all mean boys and girls are created equal. It seems aggressive children lash out for different reasons. They can struggle with low verbal abilities or be more easily physiologically stimulated, according to Penn State University researchers, who based conclusions on a study of more than 400 kindergarten students in 10 PA school districts. Findings were published in the journal Development and Psychopathology. The researchers found that some 90 percent of the children labeled aggressive or mean by their teachers could be divided into one of these two categories. Because the issues are so different, researchers say interventions with physically mean kids and social bullies can’t be one-size-fits-all and may require different strategies.

Many parents erroneously believe letting their kids try a little booze at a young age will discourage them from abusing alcohol as adults, a new study finds. And even though researchers insist there’s no merit in this “just a sip” approach to keeping kids away from drinking, a surprising 22 percent of mothers in a study they conducted believed such exposure would keep their kids sober as adults. The study, which involved parents with children as young as third grade, found that nearly 33 percent of their children admitted they had tasted beer, wine or another alcoholic beverage. Yet social scientists have already determined that an early introduction to alcohol is a major risk factor for teen alcohol abuse. “Parents believe what kids drink at home, under parental supervision, will be replicated when children are with their peers,” says Christine Jackson, a social ecologist affiliated with RTI International, which worked on the research along with scientists from the University of North Carolina, Chapel Hill. The study was published in the journal Archives of Pediatrics & Adolescent Medicine.

Read more:

Read more:

Kindergarten Bullies Decoded And speaking of bullies,



Photos:; Kids watching TV, © Christian Draghici; Boxing gloves, © Christian Draghici; Girl drinking beer, © Photomak; Woman cutting vegetables, © Yuri Arcurs; Doctor with clipboard, © Hamsterman.

Read more:

Trusting Your (Doctor’s) Gut Feeling

Another Reason to Love

Antioxidants By now, most women know that heart disease is one of the greatest health threats they face as they age. This is why health-conscious ladies may want to pay attention to a comprehensive, long-term study of Swedish women that found a diet plentiful in antioxidant-rich foods can prevent heart attacks. The women in the study who ate the most antioxidant-rich foods — most notably high amounts of fruits and vegetables — had the lowest rates of heart attacks during the 10-year study period. The study was reported recently in the American Journal of Medicine, which noted in an accompanying editorial that only 14 percent of American adults (and even fewer adolescents) eat five or more fruits or vegetables a day. Sounds like a call to raid the local farmers market.

Researchers in Belgium

and England’s Oxford University have given credence to the notion that a “gut feeling” something’s not right with your child can be as important for doctors as it is for the child’s parents. Researchers found that in cases when doctors assessed children and relied on certain gut instincts, such as the child’s altered appearance or a parent’s insistence the child was sicker than normal, this sometimes led to a diagnosis of a serious infection and even hospitalization. This was true, the researchers noted, even when the children did not present other important clinical symptoms such as high fevers, rashes or pronounced coughs. The researchers concluded that discussions of “gut feelings” should actually be part of medical training. The study, which was recently reported on, could also be interpreted as a call for parents to trust their own gut and be more persistent with clinicians when something seems “not right” with their child’s health.

Read more:

Read more:

The Dangers of Snot-Nosed Kids There’s something to be said for avoiding those snot-nosed

kids during cold and flu season. A new study out of the University of Rochester suggests that kids with colds pose a real hazard, especially to people already suffering from lung diseases such as COPD. Researchers concluded that exposure to sick kids suffering from a cold virus was the most impor-

tant risk factor in determining the severity of symptoms adults experience when they contract a cold. Why would being around sick kids make symptoms worse? Researchers aren’t exactly sure, but speculate it’s because kids shed more cold virus than adults do when they are sick. Read more:


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We all enjoy a good, decadent treat. But ask yourself if you LOVE the dessert that’s sitting out at work. If it’s not in your top three, pass on it. But if it’s your favorite homemade chocolate mocha lava cake, indulge. Just be smart about the portion!

body Did You Know? 20 On the Mend 22 Getting Personal 26 Up, Up and Away 30 Getting Rooted 34  Staying on Pace 38 Keep That Cold at Bay 42 Your Thyroid 46


fast facts

did you know? 1 in 15

The chances of contracting an infection during a hospital stay in the U.S. are 1 in 15. source:

compiled by brianna snyder

100 to 300 If you sneeze while driving, you will have been driving blind for about 100 to 300 feet. So don’t go tailgating people when you’ve got a cold. source:

Junko Tabei, of Japan, was the first woman ever to reach the summit of Mount Everest, on May 16, 1975. (She’s also the first woman ever to have completed the famed “Seven Summits,” the highest mountains of each continent.) source:



The first wife of Feodor Vassilyev, of Shuya, Russia, gave birth to 69 children over the course of her life. Ahem: Between 1725 and 1765 she gave birth to 16 pairs of twins, seven sets of triplets, and four sets of quadruplets. source:



In a survey of people’s greatest fears, public speaking ranked at number 4. The first three? Heights, snakes and spiders, respectively. source:

Photos: Triplets, © Priester; All others,; Tissue box, © Timothy Boomer; Mount Everest, © Daniel Prudek; Spider, © Melinda Fawver.


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smart workouts

mend on the

handling the physical and emotional toll of injuries


eing sidelined after an injury is no fun. Knowing what to do, then, when you feel that first twinge of pain, and being aware of how to work through the recovery process, can make all the difference in the world. Whether you twisted your ankle in a pothole on your daily run, or an aggressive slide tackle fractured your fibula during a soccer game, recovery follows the same course. “Our goal, with any injury, is always to restore function,” says Jay Peacock, clinical director at Thomas Nicolla Physical Therapy Center of Albany. “We’re not going to make you a tennis superstar if you’ve never played tennis before. The goal is to restore normal function for that particular patient, and normal function for everybody is different. But to do that, we go through the same types of things — restoring range of motion, restoring strength, restoring balance and restoring coordination — all to regain function.” So let’s say you sprained your ankle, and your doctor has written you a prescription for eight physical therapy visits, which Peacock says is about average for that injury. What happens now? First of all, hopefully you had the presence of mind immediately following your injury to rest the ankle, apply ice and compression, and elevate your foot — RICE. The familiar mnemonic has been drilled into our collective consciousness by many a coach and parent and is an easy way to remember what to do in a time when pain sometimes clouds our thinking. (See sidebar for a full explanation.) But once the injury has been controlled using those methods, the goal is to begin regaining normal motion, decreasing swelling, and increasing strength in and around the joint, says Peacock. “From there, you work on getting the joint to withstand normal weight-bearing activities,” he says. “You start with basic balance and weight bearing to the joint, and progress to pushing, pulling, sidestepping, and then to even more dynamic activities, which would be like jumping,



Photos:; Knee brace, © Poznyakov; Bandage, © Milosluz; Woman in wheelchair, © Ginasanders; Woman with elbow brace, © Robert Kneschke; Ace bandage, © 350jb.

by melinda mcgarty webb

hopping and changing direction.” Many practitioners — physicians and physical therapists alike — stress the importance of beginning some type of activity right away. One injured body part doesn’t mean you have to refrain from any physical activity. An immobilized leg isn’t automatic license to do nothing but sit on the couch and eat potato chips. “If you’re playing soccer, for example, first you’re going to rest and get over your pain and swelling; then you’re going to start a little running and a little cycling, and start lifting weights,” says Dr. Sabrina Strickland, an orthopedic surgeon with the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City.

diminishes rapidly when muscles are not used — the proteins in surrounding muscles start to break down within 24 hours if a joint is completely immobilized,” he explains. “Begin active joint movement without resistance and then add a couple pounds of resistance as tolerated. “The goal is to do more repetitions per set, 12 to 20, with less weight. Slowly increase the amount of weight, keeping the number of repetitions on the high side,” he adds. “Back down if pain or swelling recurs, and use ice as needed after exercise routines.” Peacock agrees. “As physical therapists, we like to start the rehab or exercise process as early as possible, to give us the best chance of a successful outcome,” he says, noting that every type of surgery or injury is different in terms of healing time. “If you don’t give it enough time to heal, then you can have a longer-lasting or even a permanent deficit,” he says. “But conversely, if you let it heal too long without becoming active, you can end up with things like frozen shoulder, or joint limitations, which can be really problematic for the future.”


“When that feels good — and depending on what type of injury that is, it could be two days, or could be two months — you can get back to more functional activities,” she says. “That means soccer practice, agility drills, and all the things that are important to that specific sport.” Dr. Howard LeWine, a clinical instructor of medicine at Harvard Medical School and Brigham and Women’s Hospital, suggests starting some form of exercise the day after an injury, and doing a little more with each day. “Muscle power

eWine breaks down the recovery process into three phases. First is the immediate post-injury, or acute phase; followed by the recovery period; and finally, the functional phase. The severity of an injury dictates how long it takes to move through those phases, and there will likely be overlap, he says. Essentially, the immediate post-injury phase is where RICE comes into play. Then in the recovery period, you start regaining full range of motion and start doing modified versions of your typical activities. As those modified activities become easier, you’ll begin to ramp up the intensity and progress toward the functional recovery stage, says Strickland. But in the process, beware of any weakness or asymmetry. If your injured right side is still weaker than your left, or you’re still shrugging an injured shoulder to compensate, then you’re not ready to resume activity at your pre-injury level, Strickland stresses. For this very reason, she suggests going to a gym or other exercise venue that has mirrors. Any asymmetry is readily apparent in a mirror — even when it’s not otherwise noticeable. Be patient, she counsels, and give yourself time to achieve your milestones. “If you rush through these phases, or if you skip one or go too quickly, you’re not only likely to re-injure that extremity, but to injure another extremity. For example, if you go back and your right ankle is still too weak, and it throws off your balance, you can injure your left knee,” she says. For some people, the desire to get back to their normal workout or training regimen is intense, and being injured can take an emotional toll. Sometimes our sense of self is


smart workouts

so intricately tied to performance on the field, or level of fitness, that when either is jeopardized, it can be a blow to our self-esteem. “That’s often the most difficult component — the psychological part,” says Peacock, a physical therapist and athletic trainer. “Especially when we discuss healing time and progression of return to exercise, a lot of folks who are used to working out will try to push the progression forward sometimes faster than they should. And if it doesn’t go fast enough, then it can be a real problem. “It becomes a way of life,” he adds. “When people exercise, there are hormones released, there are endorphins. It can be just like a drug.” That’s why getting back to some semblance of a workout routine also can be important to emotional well-being. “I try to get people back to doing something as quickly as possible,” says Strickland. “They have to accept it’s not going to be the same level of exercise, but something is better than nothing.” This is particularly important for people who are devoted to exercise or athletics, and work out daily. “If they have a significant injury, they may be out for four months. So that’s a major life change,” says Strickland. “If they have a leg injury, I have them doing upper extremity training. They can develop a stronger upper body, and work on their core. It keeps them busy, and keeps their weight down.” But it can all be a fine balance to strike, according to Peacock. “I think people are sometimes either not aggressive enough or too aggressive,” he says. “You can come out of the gate way too fast, and you can re-injure yourself or make it so painful that you won’t want to do it anymore, and you stop. It needs to be a slow and steady progression. We describe it as trying to chip away at a concrete block with a small hammer — you take a little off and keep going.” HL

Injured? Follow these tips So you tripped in a pothole on your run and sprained your ankle. Or you threw your shoulder out of whack on a serve during that game of tennis. What should you do? Following is advice from Dr. Howard LeWine, chief editor of Internet Publishing at Harvard Health Publications and a clinical instructor of medicine at Harvard Medical School and Brigham and Women’s Hospital.

The Immediate Post-Injury Phase Doctors refer to this as the acute phase. During the first 24 to 48 hours following a minor injury, think R.I.C.E. — rest, ice, compression and elevation.



Rest: Minimize

movement of the injured body part to prevent further harm to the tissues.

Ice: Apply as soon as possible following the injury or onset of inflammation. Ice the area for 15 to no more than 20 minutes. Experts differ on how frequently to apply ice. You should wait 30 minutes before applying ice again, and there may not be any advantage to repeating ice treatment more frequently than every two hours. Ice helps to decrease pain and swelling.


An elastic bandage will help reduce swelling if wrapped immediately over the injured area. Do not wrap it so tightly that the area beyond the bandage throbs. Redo the wrap as it loosens.

Elevation: Keep

the injured body part above the level of the heart, allowing gravity to drain fluid from the injury. Elevation is best started immediately, but it is still effective even after significant swelling has occurred.



Personal can a trainer help take you to the next fitness level? by cari scribner  |  photos by krishna hill


  CARRIE BAROWN, personal trainer at the Ciccotti Family Recreation Center in Albany, works with client Valarie Peretin.

hen you think “personal trainer,” you may envision a drill sergeant in your face, barking out orders, insisting you do more sit-ups or pushups than you’ve ever done before. That’s not the norm. Instead today’s trainers are more like personal cheerleaders: They provide support, gentle motivation and, most importantly, help you guard against injuries by tailoring exercises to your specific fitness level and any weak spots in your body. More good news: You don’t need to be in peak shape (or even good shape) or prepping for a triathlon to be welcomed by a personal trainer. Most trainers are found at health clubs, where, for an additional fee, members can work one-on-one or in small groups. How long you stay with a trainer is up to you. Local trainers say they offer anywhere from three to 20 or more sessions, which run about 60 to 90 minutes, and novice exercisers should start out two times per week and work their way up to four to five sessions (with days set aside for resting the body), if they make the decision to do so. The trainer won’t push clients about how long or how many sessions to take on. You can start an exercise regimen on your own, but if you’re like many people who jump in with both feet, you do risk injury that may curtail additional days at the gym. Carrie Barown is an energetic, upbeat personal trainer who has bachelor’s and master’s degrees in exercise science. After college, she was a physical education teacher. But when her job was downsized, Barown looked around for another career that would keep her in the fitness field. Personal training was a natural next step. She studied for the certification test, quickly realizing her college degrees were a great help. continued on page 28 



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Getting Started

“For certification, you need to know a lot about anatomy and physiology,” Barown says. “It would be difficult for anyone to walk in off the street and pass the test. You need to know the body and what impact certain exercises have, and if someone has a bad back or bad knee, you absolutely need to keep them safe from injury.” After earning certification, Barown went to work at the Ciccotti Family Recreation Center in Albany as a trainer. “I start my clients off at a low level with basic exercises so I don’t push them and injure them,” Barown says. “I use a lot of my teaching skills. We do things in steps and keep track of their progress.” Barown’s clients are primarily female, and if you’re worried about being in the poorest physical condition she’s seen to date, fear not. “Oh my gosh, I see women in all levels of fitness,” Barown says. “I don’t push people. Any exercise can be broken down into increments and tailored to each individual client. Everyone has a place here with us and is more than welcome to train with us.” Jennifer Sim of Schenectady says she wasn’t in good condition when she signed up to work with Barown. “I’ve never been an exercise enthusiast,” Sim admits. “I was tired of feeling bad about myself. I finally decided it was time to get serious. I wanted someone to show me the ropes, but not be pushing me to the extreme.” Sim was also concerned about not causing more injury to her bad knee when working out. “I can’t lunge at all,” Sim says. “Carrie adjusts every move so I don’t get hurt. She breaks it all down. She says, `Let’s just do this move for one minute,’ or, `If you can’t do 10, let’s do five.’”

LOOK FOR CERTIFICATION: Most trainers are certified by the American National Standards Institute (ANSI), which offers CrossFit accreditation. Trainers must be re-certified every five years by ANSI and also take some continuing education classes. GENERAL COSTS: Costs per training session vary by fitness center, and are generally cheaper for members of the gym. Initial training sessions include an evaluation, and generally run $50 to $75. After that, most gyms offer either individual or small group (3-4 people) sessions and sell them in blocks, such as two to three sessions per week for six weeks. Prices vary by fitness center, and are less expensive if you sign up for small group training.

Sim completed one eight-week round of sessions, and is in her third week of her second round. Has she seen success? You bet. “I lost inches from my hips and waist, and, best of all, I lost 1 percent of my overall body mass index,” Sim says. “I’m very proud. I’ll definitely stick with it.”


attie Rakvica is a personal trainer at Glenville Health and Fitness. She became a trainer after a tragedy in her own life. Six years ago, she was in a massive car accident that left her with multiple serious injuries. As her body recovered, Rakvica went online and began to study for personal training certification. “I became a personal trainer to train myself,” Rakvica says. ‘I’m strong and have a long life ahead of me. Now, I do it to inspire other women to become the best they can be. I do understand what it feels like to start out. It’s hard.” Rakvica says she uses “quiet enthusiasm” to keep her clients going. “I believe in the mind-bodyspirit connection to fitness and good health,” Rakvica says. “I don’t focus on weight. I want women to be able to take the stairs and to run around and chase their kids and go to work with energy.” Andrea Devlin has been a trainer at Albany CrossFit for four years. She has a master’s degree in business administration, but found a career path. “I’ve always been a runner, but I experienced great results and I wanted to share it with others,” Devlin says. “I found a different passion and I just love what   ANDREA DEVLIN (at right), personal trainer



at Albany CrossFit, works with client Jenna Tyler at the company’s Clifton Park location.

  PATTI RAKVICA, personal trainer at Glenville Health and Fitness, works with client Dawn Campochiaro.

I do every single day.” Devlin makes it clear to her new clients that she won’t push them too far, or too hard. “Rather than jumping on a treadmill, I look at their individual abilities,” Devlin says. “Start with one pull-up. Try another the next time. That’s improvement. Just getting off the couch is something to be applauded.” Devlin greets every client and asks about their day. It’s more than a social skill; she’s also getting a sense of what they’re capable of that particular day. “There’s all kinds of stress in life. Maybe today you can’t do a single pull-up because you had a terrible day,” Devlin says. “The last thing we want is to make someone feel they’ve failed in a workout. The goal is to make them feel good and want to come back. We’re a large, supportive community here.” There’s one more reason why a personal trainer may be a good choice: accountability. “Having someone there to greet me makes me go,” Sim says. “If I don’t show up, I know Carrie will ask where I was and I’ll have to make an excuse. I don’t want to let her down. That’s also letting myself down.” HL

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Up, Up and


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heri Derdzinski hangs 30 feet above the ground, reaching for her next, inch-deep hold. Her boyfriend stands below, holding her safety rope and encouraging her to power through the burn in her forearms and legs. She gets her gripping, secures her foot and then — with a grunt — hoists herself up, nearing the top of the wall at The Edge, a rock climbing gym in Halfmoon. Derdzinski relaxes to not only let her muscles recover, but to take in the satisfaction of completing that difficult move. These repeated, two- to three-minute climbs are routine for Derdzinski, 25, from Albany. She heads to one of the area rock climbing gyms once or twice a week, always working to perfect technique, challenge herself with a more difficult climb and improve her overall health. Because, you see, rock climbing isn’t just for sport, but fitness. More and more women are heading to local gyms to burn calories and strengthen muscles by scaling manmade rock walls and boulders.

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FULL TIME “Indoor rock climbing is really the whole package when it comes to fitness,” says Courtney Horan, a certified personal trainer from Troy and owner of Courtney’s Total Body Wellness. “Not only does it provide you with an effective cardiovascular workout, but you also get the added benefits of muscle toning, flexibility work and a coordination challenge.” Rock climbing can also help aid in weight loss. One hour of climbing at a moderate intensity can burn upward of 400 calories, Horan adds. In terms of cardiovascular health, rock climbing can be as beneficial as walking, biking or swimming, says the trainer. Plus, you get the added benefit of increased muscle tone by using bodyweight training. Bodyweight training (i.e., strength training only using the weight of the body) can be an extremely effective form of exercise for all levels of fitness. Derdzinski didn’t get into climbing for fitness, but she’s seen the benefits. Over the last 18 months, the muscle


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fitness tone in her arms and legs has increased and her stamina has improved substantially. “I used to get tired after a couple of minutes,” she says. “I would be hanging there and my arms would be giving out and I’d have to come down. Now I can move back off the rope and keep going.” As with almost any effective workout, climbing can be tough at the onset. Most people should aim for 30 minutes of activity, says Horan. “If you’re having trouble getting started, work your way up to it,” she says. “Start with five minutes, then continue adding on an extra five minutes until you make it to 30.” And, once you get there, you will see even more improvement in your overall physical health, as Derdzinski learned. Her balance, coordination and core strength have also improved.


omen looking to intensify their workout have plenty of options in the climbing gym. The downclimb is a big one, says Morgan Boswell, assistant manager at The Edge. Unlike rappelling, where the climber leans backward at 90 degrees and bounces down the side of the wall or rockface, downclimbing literally involves climbing down. “When you downclimb, you are constantly moving and constantly working,” she says. “You are toning different muscles and building your strength up.” Bouldering, with its lower walls, can be especially attractive to people interested in strength training, thanks to shorter distances but harder moves and no safety rope. Whether you opt for climbing or bouldering, the sport is different for women than it is for men, says Boswell, who not only sees men and women climb at her gym but regularly climbs with her boyfriend. Thanks to height and strength, men can typically do climbs in fewer moves, while women tend to be more technical, says the gym manger. Men will jump or lunge for the next little crimper, while a woman’s moves are often smaller and rooted in thoughts of “what’s my next move, and my move after that?” INTERESTED IN But no matter your gender, age, physical fitINDOOR CLIMBING? ness level or body type, climbers often say this Check out these area gyms. is one of the more entertaining ways to lose weight or work out, and a way to work your A.I.R. - Albany’s mind and your body. Indoor Rockgym “When it comes to fitness … there’s no sense 4C Vatrano Road, Albany in forcing yourself through a workout that 459-7625 you’re dreading,” says Horan. “Have fun and get a great workout in at the same time. Cardio plus muscle toning plus rock climbing equals The Edge quick, effective and fun.” HL 1544 Route 9, Halfmoon 982-5545 Visit for our exclusive online video demonstrating grips and tips on the indoor rock wall.

Got a smartphone?  Scan the QR code at right to link directly to our HealthyLife videos page on YouTube.

RockSport 138 Quaker Road, Queensbury 793-4626




Rooted everything you’d ever want to know about root veggies



Rutabaga Hash with Onions and Crisp Bacon: For this recipe, visit

by janet reynolds photos by antonis achilleos/chronicle books


f you’re asked to name some root vegetables and all you can come up with are carrots, potatoes and maybe parsnips or turnips, Diane Morgan’s newest cookbook, Roots, is for you. A self-described compendium, the book reveals the vast world of veggies whose best edible parts are underground, everything from burdock root and celery root to Jerusalem artichoke and yucca. And then Morgan tells you how to cook them. The book’s inception started at a farmers market in Portland, Ore., where Morgan lives. It was a couple of weeks before Thanksgiving and Morgan was pawing through the celery root. A woman stopped and asked her what it was and then how to cook it. A few stalls down, a farmer was selling a root that looked, Morgan says, like a long brown stick. Turns out it was burdock root and Morgan realized she had no idea how to cook it. “I thought, Wow, I’m a food professional and I don’t know burdock root and she doesn’t know celery root and what are all these roots? and I wanted to explore them,” she says. “That’s what led me to write the book.” While some of the roots in the book will be unfamiliar — particularly in the Northeast — Morgan says she made sure the vegetables are readily available everywhere. Some she found in ethnic markets. Others she found online. Only one root — crosne — had to be grown specifically for her. “All of it’s available,” Morgan says. “We just don’t know what it is.” Morgan tackles that lack of knowledge by creating a chapter for each kind of root. Each section opens with history and lore — celery root, for instance, is one of the first vegetables to appear in recorded history, and was used for cooking, medicinal purposes and funerals — followed by information about different varieties (if applicable) and nutritional content. She explains the best ways to store the particular root, as well as its general availability and how to select and prepare it. This is followed by Morgan’s mouth-watering recipes.

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continued on page 36 

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Roots, The Definitive Compendium with More Than 225 Recipes, by Diane Morgan, photographs by Antonis Achilleos, Chronicle Books, 432 pages, $40.

• Find a Hannaford dietitian near you and see a monthly schedule of events. • Email a private nutrition question to our on-staff Hannaford dietitian.

cookbook continued from page 35


organ began her research by scouring her large cookbook collection. From there she headed online and to the library. “What was so astounding was how many books it took for me to find all the different ways, say, rutabagas could be prepared,” she says. “I knew they could be braised for soups and stews so I thought maybe they could be braised in beer.” (The answer is yes. “This is really a great combination.”) Another recipe took the root in a sweeter direction so she created an apple and rutabaga tart. Indeed this taking familiar roots and using them in unusual ways is one of the book’s bonuses. The parsnip layer cake, for instance, is based on Morgan’s favorite carrot cake recipe. Learning new ideas about foods was part of the fun in creating this cookbook, Morgan says. Take turmeric. “I had seen it fresh at the natural foods store in Portland and knew Whole Foods carries it. I just wasn’t familiar with how to work with it,” she says. After pawing through southeast Asian cookbooks, she learned about its many healthy benefits, such as its use as an antioxidant and anti-inflammatory. “These were all new to me. It’s really exciting,” she says. “It’s incredibly interesting when you add it to soups or rice or braises. But beyond that it makes me feel good.” Of course, many of our ancestors knew all about roots. “This is how our ancestors ate and how they managed in cold climates over the winter,” Morgan says. “They had root storage. It is this sense of going back in time and reviving many of these vegetables that we’ve sort of just shunned because they seem boring or uninteresting.” HL

Carrot Ribbons

with Sorrel Pesto and Crumbled Goat Cheese Serves 4 as first course ingredients For the dressing 4 tablespoons extra virgin olive oil 1 tablespoon unseasoned rice vinegar 3/4 tablespoon kosher or fine sea salt 1/2 teaspoon pepper For the sorrel pesto 2 1/2 cups lightly packed, roughly chopped sorrel 2 large garlic cloves, chopped 1/3 cup freshly grated Parmesan cheese, preferably Parmigiano-Reggiano 1/4 cup pine nuts 1 1/2 teaspoons fresh lemon juice 1/2 teaspoon salt 2/3 cup extra virgin olive oil For the entrée 2 large cloves garlic, crushed



2 tablespoons salt 5 large carrots, trimmed and peeled 4 ounces goat cheese method To make the dressing, in a small jar with a tight lid, combine the oil, vinegar, salt and pepper. Cover tightly and shake vigorously to blend. Taste and adjust the seasoning. Set aside. To make the pesto, in a food processor, combine the sorrel, garlic, Parmesan, pine nuts, lemon juice and salt and process until finely chopped. Stop the machine once or twice to scrape down the sides of the bowl with a rubber spatula. With the machine running, pour the oil through the feed tube and process until the sauce is combined. Set aside. (The pesto can be refrigerated for up to three days. Remove from the fridge 45 minutes before serving.) Fill a large pot 3/4 full of water. Add the garlic and salt and bring to a boil over high heat. Have ready a large bowl of ice water and a pair of tongs to remove the carrots quickly after blanching.

Using a vegetable peeler, preferably one that is sharp and serrated, firmly peel each carrot lengthwise to create long ribbons. Rotate the carrot so the ribbons are the same width. Stop peeling when you reach the core. Discard the core. Add the carrot ribbons to the boiling water and cook until crisp-tender, about 1 minute. Using the tongs, transfer the carrots to the ice water to cool, about 2 minutes. Drain thoroughly and then wrap the carrots in several thicknesses of paper towels to dry. (The carrot ribbons can be wrapped in dry paper towels, slipped into a lock-top plastic bag and refrigerated for up to 1 day before continuing.) Place the carrot ribbons in a bowl. Give the dressing a last-minute shake, pour over the carrot ribbons and toss to coat evenly. Make a pile of carrot ribbons in the center of each salad plate. Drizzle a spoonful or two of the pesto in a circle around each plate. Divide the goat cheese into small dollops and scatter the dollops evenly over the carrot ribbons. Serve immediately.


Meet your local

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Your fast metabolism will quickly burn off that coffee roll and latte you had for breakfast.

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Keeping up with the kids necessitates a big breakfast — one that often includes making sure their food doesn’t go to waste!

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Staying on Pace what you need to know to keep your metabolism revving

in your


Black coffee and a strawberry? As our metabolism slows to a crawl, is this really how we have to start our day just to maintain our weight?

by cathleen f. crowley  |  photos by krista hicks benson


yth or fact: Our metabolism slows down as we age. Sadly, it is a fact. After age 30, our metabolism starts to slow 2 percent to 5 percent a decade, experts say. But we can fight it. “Lifestyle has a profound influence on preventing what many would believe to be an immutable reduction in their metabolism,” says Paul J. Arciero, an exercise physiologist at Skidmore College. “But with a healthy lifestyle, a lot of that can be prevented.” Metabolism is the total number of calories our cells need to keep our bodies breathing, moving, digesting and conducting the thousands of internal processes that get us through a day. Our muscles account for a huge portion of that activity, so much in fact, that the size of our muscle mass predicts how fast our metabolism runs. “As we get older, we lose a large portion of our lean body

mass, primarily our muscle,” Arciero says. As muscle disappears, the metabolism slows. Muscle loss is influenced by several factors. Cells throughout our body have a finite lifespan and are programmed to die at a certain age. When we are younger, they may be replaced, but that doesn’t always happen as we get older. Muscle loss can be exacerbated by inactivity. If muscle lies dormant for too long, the tissue dies off. “Beyond 30 is the starting point where we see this steady decline in our skeletal muscle mass,” Arciero says. “It’s the same with men and women.” However, all is not equal when it comes to metabolism. “It’s not fair, but men tend to have a higher metabolic rate, even at the same weight and height,” says Dr. Sharon AlgerMayer, an Albany Medical Center physician who helps patients with weight problems. Then there are those people who, you swear, can eat any-


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Revving up your metabolism Paul Arciero, an exercise physiologist at Skidmore College, has created an evidence-based exercise regime called “Dr. Paul’s Protocol” for improving health, gaining muscle and increasing the metabolism. Arciero is also a certified yoga instructor and serves as nutritionist for the Adirondack Phantoms hockey team. In addition to eating well, Dr. Paul’s Protocol calls for exercising four days a week with a different focus each day: Interval training: Warm up for five minutes and then do an all-out sprint for 30 seconds followed by 2 to 4 minutes of rest. Repeat the sprint/rest cycle 5 to 7 times for a workout that lasts 30 to 40 minutes. The activity can be almost any exercise including walking, running, cycling, swimming, elliptical, jump-roping and snowshoeing. A variation involves increasing the sprint to 60 seconds at a slightly lower level of exertion followed by a 2-minute rest.

phone or other media), low-exertion exercise lasting 60 minutes or more, such as a walk in the woods. The activity builds muscle and has been shown to lower blood pressure and improve mood.

Stretching: “Do 30 to 60 minutes of fullbody stretching, such as yoga. Include standing stretches, balance poses, ground stretches and core stretches.

Performance: Go through a 45- to 60-minute resistance routine for the full body. It can be done at home with exercise bands and techniques that use body weight as resistance. Arciero recommends movements that challenge two joints at the same time to improve range of motion such as squats combined with an overhead press (raising hands toward ceiling) or lunges with a twist of the torso.

Solitude and endurance: Do quiet (no music, cell

For more information, go to Arciero’s website:

Metabolism slows about five percent each decade. So all things remaining equal, you’ll burn 100 fewer calories a day in your 30s than you did in your 20s and about 200 fewer per day in your 40s and so on.

thing and burn it off. It is true. Genetics influence how fast the metabolism runs, Alger-Mayer says. “It’s not a level playing field,” she says. As if that’s not enough, middle-aged women have a double whammy of an aging metabolism and changing hormones. Heading into menopause, a woman’s estrogen levels starts to drop. Estrogen controls about 400 different genes in the body, including where fat is stored. The hormone directs the body to put fat in the hips and thighs, the traditional pear-shaped figure, Alger-Mayer says. As estrogen falls off, testosterone begins to control fat storage and testosterone prefers to deposit fat in the abdomen, where men typically pack the extra pounds. “A lot of women will notice how they tend to carry weight will change after menopause,” Alger-Mayer says. The news isn’t all dismal. Abdominal fat responds more quickly to exercise, so it will burn off faster than fat on the hips and thighs, she says.


aintaining muscle is key to keeping the metabolism in top gear. “Your muscle mass is the most powerful predictor of your 24-hour energy expenditure,” Alger-Mayer says. Increasing muscle can be as easy as taking a walk, Arciero says. “Walking remains one of the purest, most natural, most effective ways to improve our overall health, and also keep a healthy level of muscle mass in our body,” he says. Arciero also recommends interval training exercises. Interval training involves 20 to 30 minutes of moderate- to lowlevel exercise interspersed with bursts of high-level exertion for 30 to 60 seconds. “It’s very easy,” Arciero says, “and it really ignites cellular metabolism inside the muscle.” Weight training is an effective way to increase muscle. Studies have shown that even nursing-home residents can raise their metabolic rate with resistance training. You don’t necessarily have to lift weights. Exercises such as pushups, lunges, and squats that use body weight are effective, Arciero says. Have you ever felt as if your body is buzzing after a workout? It is. In addition to the pleasurable hormones released, exercise immediately amps up the metabolism rate, and it continues to burn higher for hours. “Each day that you exercise is going to bump your metabolism to a higher rate than it would have been,” Alger-Mayer says. “And if you exercise the next day, it’s going to keep it going at that rate.” HL


your health

Keep that

Cold at Bay

 prevention is key 42


by melinda mcgarty webb


aaa-choooo! Hack-hack! Those are sounds none of the germs. They are essentially everywhere. “These bugs us want to hear this time of year. are out there. We’re all exposed,” Higgins says. “But to keep Sneezing, sore throat, runny nose and cough — we yourself healthy, have good hand hygiene. Hopefully, you all know the symptoms of the common cold far too can avoid getting sick.” well. After all, the National Institutes of Health estimates that She says while the primary mode of transmission is respiwe suffer more than 1 billion colds evratory — people sneezing or coughing ery year in this country. Yes, you read — viruses also can be picked up from that correctly — billion, with a B. Colds a germ-laden surface. “If a kid sneezaccount for more than 22 million school es right in my face, and I’m not able “The flu is more serious than absences each year, and are the leadto dodge the mucus, I’m going to get the common cold,” says Dr. ing cause of doctor visits and missed sick. I just know it. That’s why we teach LizHiggins, associate professor days from school and work, accordkids to cough into their arm, so they’re of pediatrics at Albany Medical ing to the Centers for Diseases Control not coughing on each other,” Higgins College. “It comes on in a and Prevention. says. “That’s the primary way, but the different way — higher fever, A cold is an illness “caused by one other way is that they touch a surface more severe symptoms, people of many common viruses, usually charthat has droplets on it, and then they kind of feel like they’ve been hit acterized by self-limited symptoms like touch their mucus membranes or eat by a truck. fever, cough, runny nose or sore throat, food, and they inoculate themselves.” “We do have medicine to treat that gets better without intervention,” Just how long can those viruses surthe flu,” she says. “We have explains Dr. Liz Higgins, an assistant vive on surfaces? “It varies, depending some anti-virals, some antiprofessor of pediatrics at Albany Medipartly on where the germ-laden dropflu types of medicines we can cal College. lets fall,” writes Dr. James Steckelberg use. Unfortunately, the flu can One of the reasons the common cold of the Mayo Clinic on that organizaturn into a more serious illness, whereas the common cold is so prevalent is that approximately tion’s website. “Experiments with speusually doesn’t.” 200 different viruses can cause its cific cold and flu germs have shown Colds generally don’t result in symptoms, according to the National potential survival times ranging from a serious health problems, such as Institute of Allergy and Infectious Disfew minutes to 48 hours or more. How pneumonia, bacterial infections, eases. Among the most common are long such germs remain capable of inor hospitalizations, according to the rhinoviruses and coronaviruses. fecting you in day-to-day life is harder literature from the Centers for Within each of those virus types, are to say.” Disease Control and Prevention. multiple subsets, many of which are He says the germs generally remain “Because colds and flu share constantly mutating. So even if you had active longer on stainless steel, plasmany symptoms, it can be a coronavirus early in the season and tic and similar hard surfaces than they difficult (or even impossible) to developed some immunity, a slightly do on fabric and other soft surfaces. tell the difference between them different coronavirus could have you “Other factors, such as the amount of based on symptoms alone,” the back in bed, under the covers, a few virus deposited on a surface and the CDC notes. “Special tests that months later. temperature and humidity of the enusually must be done within the Some of them, such as the rhinovivironment, also have effects on how first few days of illness can be ruses, which account for 30 to 50 perlong cold and flu germs stay active carried out, when needed to tell cent of all colds, generally don’t prooutside the body,” he says. “It’s easy if a person has the flu.” duce serious illnesses. Scientists have to catch the flu or a cold from rubbing found more than 100 distinct rhinoviyour nose after handling an object an rus types, according to NIAID. These viruses grow best at infected person sneezed on a few moments ago. But pertemperatures of about 91ºF — the temperature inside the sonal contact with an infected person — a handshake, for human nose. How very convenient! example — is the most common way these germs spread.” Others, such as respiratory syncytial virus, (commonly reMany people still believe that colds are more common in ferred to as “RSV,”) generally cause mild infections in adults, the winter months because the temperatures are colder. but can have more serious consequences for children — parMany of our mothers told us we would catch a cold if we ticularly premature babies. went outside without our jacket, or with a wet head. But One of the other biggest problems is the prevalence of there’s not really any scientific foundation for either claim.

Cold or flu?

continued on page 44 


your health

Maybe Grandma’s Chicken Soup Can Help In a study published in 2000 in the scientific journal, CHEST, Dr. Stephen Rennard of the University of Nebraska Medical Center found that chicken soup may ease the symptoms of upper respiratory tract infections. The research was originally conducted in 1993 when Rennard’s wife, Barbara,

prepared three batches of chicken soup in their home, and Rennard studied them in his laboratory under controlled conditions, according to university literature. The recipe included chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery stems, parsley, salt and pepper. The study’s focus was to find out if the movement of neutrophils — the most common white cell in the blood that defends the body against infection — would be blocked or reduced by chicken soup, the literature says. Researchers suspect the reduction in movement of neutrophils may reduce activity in the upper respiratory

continued from page 43

“It is true that if you get run down, or are around people who smoke — that’s a huge risk factor — those things are true,” says Higgins. “But going out with wet hair, going out in the cold, those aren’t true.” The increase in colds during the fall and winter in the United States may be linked to the onset of cold weather, but not in the way some people assume. Cold exterior temperatures prompt people to spend more time indoors and therefore increase the likelihood that viruses will spread, according to the NIAID. That’s the same reason colds spread like wildfire as soon as school starts — the children are in close proximity for long stretches of time, and are often not sanitizing their hands and surrounding surfaces properly. Also, many of the most common cold-causing viruses



tract that can cause symptoms associated with a cold. In their findings, the team found the movement of neutrophils was reduced, suggesting that chicken soup might have an anti-inflammatory activity, they say, which may ease symptoms and shorten upper respiratory tract infections. Though researchers were not able to identify the exact ingredient or ingredients in the soup that made it effective against fighting colds, they theorize it may be a combination of ingredients in the soup that work together to have beneficial effects, according to the school’s website. Rennard also says the soup may improve rehydration and nutrition in the body and the psychological and physical comfort soup provides may also be of benefit.

survive better when humidity is low, which is the case in the colder months of the year, according to NIAID. Cold weather may make make the inside lining of your nose drier and more vulnerable to viral infection. Because a cold is caused by a viral infection, not bacterial, antibiotics are not the answer — despite what some people think. “Since the common cold is caused by a virus, antibiotics will not help it get better. A runny nose or cold almost always gets better on its own, so it is better to wait and take antibiotics only when they are needed. Taking antibiotics when they are not needed can be harmful,” according to CDC literature. “Each time you or your child takes an antibiotic, the bacteria that normally live in your body (on the skin, in the intestine, in the mouth and nose, etc.,) are more likely to become resistant to antibiotics. Common antibiotics cannot kill infections caused by these resistant germs.” That means it’s often best to just let a virus run its course. “You just have to take a couple days off — go home, bundle up and watch a movie, and sleep. Then you’ll feel better and can go back to work,” says Higgins. “You have to rest. I can’t tell you the number of people who I see that go back to work while they’re sick. Not only are they exposing everybody else to the virus, but they’re not helping their own immune system fight the infection.” She says it can’t hurt to call you doctor, though. “There’s no sense in going in to your doctor’s office if you know it’s just a cold, but if it’s the flu, or you have some factors that predispose you to a bad outcome — like you’re young, or you have a premature infant, or you have a respiratory problem like asthma or COPD — you want to be seen,” she says.

When to wash your hands As you touch people, surfaces and objects throughout the day, germs accumulate on your hands. In turn, you can infect yourself with these germs by touching your eyes, nose or mouth. Although it’s impossible to keep your hands germfree, washing your hands frequently can help limit the transfer of bacteria, viruses and other microbes.

Photos:; WOMAN BLOWING NOSE, © Helder Almeida; CHICKEN SOUP, © Chiyacat; Hand washing, © Vladimir Voronin.

Always wash your hands before:

 Preparing food or eating  Treating wounds, giving medicine, or caring for a sick or injured person  Inserting or removing contact lenses

Always wash your hands after:

“If you have to sit up in bed in order to breathe, that’s not normal. A lot of people try to tough it out, but there’s no harm in calling and saying, ‘This is what I’m going through right now. I think it’s just a cold or the flu, but do you want to see me?’ Then we can sort it out on the phone.”


hen cold germs first infect the nose and sinuses, clear mucus is created to cleanse both. After two or three days, the body’s immune cells fight back, and the mucus changes to a white or yellow color, according to the CDC. As the bacteria that live in the nose grow back, they may also be found in the mucus, which changes it to a greenish color. That’s normal, they say. And if that mucus is making you cough, a suppressant isn’t always wise, many experts say. “I don’t like the cough suppressants at all because the cough is there to protect the airway. Your nose is dripping, you cough, and that’s a good thing, because it doesn’t drop down into your lungs and cause pneumonia,” says Higgins. “In kids, absolutely not. Never. We hate cough suppressants for kids. In adults, sometimes I’ll give them one if I listen to their lungs and they don’t have pneumonia, and they’re coughing all the time and not sleeping, then a cough suppressant is fine. “A nasal decongestant on the other hand,” she adds, “can be helpful because it can dry up your nose and help you not cough. It’s addressing the primary problem.” So what can you do to prevent getting a cold in the first place? Maintain a healthy immune system, stay hydrated, avoid people who are sick and, possibly above all else, WASH YOUR HANDS!! (Want to know exactly how? See the sidebar.) “If you want to stay well, wash your hands a million times a day,” Higgins advises. “You can’t wash your hands too much, I suppose. In my field, that’s how we try to stay healthy — by washing our hands all the time.” HL

 Preparing food, especially raw meat or poultry  Using the toilet or changing a diaper  Touching an animal or animal toys, leashes, or waste  Blowing your nose, coughing or sneezing into your hands  Treating wounds or caring for a sick or injured person  Handling garbage, household or garden chemicals, or anything that could be contaminated — such as a cleaning cloth or soiled shoes  In addition, wash your hands whenever they look dirty.

How to wash your hands It’s generally best to wash your hands with soap and water. Follow these simple steps:  Wet your hands with running water.  Apply liquid, bar or powder soap.  Lather well.  Rub your hands vigorously for at least 20 seconds. Remember to scrub all surfaces, including the backs of your hands, wrists, between your fingers and under your fingernails.  Rinse well.

 Dry your hands with a clean or disposable towel or air dryer.  If possible, use your towel to turn off the faucet. Keep in mind that antibacterial soap is no more effective at killing germs than regular soap. Using antibacterial soap may even lead to the development of bacteria that are resistant to the product’s antimicrobial agents — making it harder to kill these germs in the future.

— courtesy of the Mayo Clinic


owner’s manual compiled by linda tuccio-koonz

Your Thyroid — a primer


One in eight women

will develop a thyroid condition in their lifetime.

When the gland over-produces hormones — hyperthyroidism — the body’s systems speed up, causing symptoms such as nervousness, irritability, increased perspiration, insomnia, less frequent menstruation, hair and weight loss, loose stools, racing thoughts, depression and, sometimes, protruding eyeballs.

Under-production of hormones — hypothyroidism — causes the body’s systems to slow down, with symptoms including include chronic fatigue, loss of appetite, inability to tolerate cold, easy weight gain, heavy periods, constipation, dry skin, slowed pulse, hair loss, depres-

The gland is normally about the size of two thumbs held together in the shape of a “V.”

sion and migraines. Another symptom of hypothyroidism is feeling sluggish, as if your brain is in a fog.

Most of us get iodine through the foods we eat — fish (cod and tuna), seaweed, shrimp and other seafood, dairy products (milk, yogurt and cheese) and products made from grains — making the use of iodized salt unnecessary. Fruits and veggies also can contain iodine if they were grown in soil containing iodine.

A malfunctioning thyroid can be the underlying cause of many recurring illnesses. Thyroid function can be a factor in women with fibrocystic breasts. Iodine deficiency

can cause an underactive thyroid and has been linked to fibrocystic changes.

An undiagnosed thyroid condition can be mistaken for menopausal symptoms. Fatigue, mood swings and depression often present in both circumstances, so if you have menopausal symptoms, you may want to have your thyroid function tested.

Thyroid cancer is one of the most curable types of cancer. Ninety percent of thyroid tumors are benign.

To keep your thyroid healthy, exercise and eat a balanced diet. Take a multivitamin and go for regular checkups.

For additional information on the thyroid go to



Photo: © Laflor; Illustration: © Guniita |/

ound in the front of the neck, the thyroid is a small butterfly-shaped gland that’s part of the endocrine system, which regulates hormones. It uses iodine to make hormones that control the body’s heart rate, blood pressure, temperature and metabolism. Think of it as an internal thermostat. When it doesn’t work right, you feel out of kilter.


Ask Emma 49 Burned Out Mother 50 Be a Slow Parent 54

Get organized! Place ➺ keys and eyeglasses in the

Photo: © Krista Hicks Benson.

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ask emma

Healing Anger how much is enough? and the wisdom of pema chodron by emma tennant


Photo: © Gagne.

woman I see in her 50s — I’ll call her Nancy — is angry with her now-deceased parents. When she was 10 or so, her father would drop her off at a mall in New Jersey with her younger siblings while he spent the day in bed with a next-door neighbor. My patient would be given a couple of bucks to babysit and to keep her mouth shut. It gets worse: Following the inevitable divorce, Nancy and her younger brothers and sisters were raised alone by her mother, an alcoholic who blamed the children for driving their father away. So Nancy has recently discovered that she is angry with her parents. “They were only human,” she tells me. “I should feel sorry for them. When is the anger going to go away?” Anger seems so straightforward but of all the emotions it seems the most self-destructive — hard to eradicate and oddly elusive, essential to our self-preservation and yet toxic in the long haul. Out of anger, we will end lifelong friendships, alienate our children, drive a stranger off the road. I have another patient, Kevin, for whom every session — no matter where we start — ends up with his face in contorted rage at his wife, who does not buy milk, does not care that he is financially overwhelmed, is insensitive to his need for affection. That he is fundamentally still angry with his abusive, self-absorbed, angry mother will not surprise you. “God, I’m just a monster,” he’ll say, when he finds himself, once again, conscious of his limitless rage. “What is wrong with me?”


got to thinking about all of this because of my own anger. I spent last night tangled in my sheets, unable to sleep, and generating revenge fantasies about an old boyfriend who just recently, out of the blue, decided he didn’t want to be friends anymore. I mean first of all, who cares? I don’t need him. Secondly, he wasn’t such a great friend either, now that I think about it, even if I did practically raise his eldest child. And … You get the idea. By the time I went to bed I was consumed by the injustice of it all, and it absolutely ruined my night. We might think that we should not let ourselves get angry. That’s what Nancy has been doing for 40 years. She still looks after her siblings — doling out money, hosting Christmas for the family. She is still single. Swallowing her anger

and turning it into “love” has in many ways robbed her of a life of her own. She is still, in effect, out there in the mall pushing the stroller around, keeping her mouth shut and hoping she will win her father’s love. It’s only now dawning on her that it isn’t going to happen. So Nancy needs to be angry. Her anger is needed as a fuel to drive her toward true independence. “When will the anger end?” she asks me. I don’t have the answer, but we’ll deal with that when Independence Day arrives. As for Kevin — and for me — the anger is so clearly at this point without any productive value. Kevin’s anger at his wife is a habit that is concealing wounds that are hard for him to see. For me, my anger is a revenge fantasy, a knee-jerk sense of my own importance, and it has poisoned the love I truly feel for the person who is now pushing me away. So, here’s a bit of wisdom from Pema Chodron, a Buddhist abbot. The antidote to anger, she says, is patience. We sit with the feeling and try to understand where it is arising in us. We defer retaliation and find the attachment — my self-importance, Kevin’s need for attention —at the root of the anger. At the same time, as we reflect on anger from this place of softness within us, we realize how rarely anger as a strategy helps solve anything. Most of the time, anger makes our situation worse; it perpetuates more anger. So anger, from this perspective, is not even useful. But what I find comforting — and I’m paraphrasing Pema Chodron’s words here — is that when we are angry at someone for treating us badly, we are blinded to the universality of human suffering. We can at the very least have compassion for ourselves and for others, all of us who are trapped in the endless cycle of reprisal. If we can have compassion for those who have hurt us, it is so much easier to see the pointlessness of our anger and allow it to dissipate. Easier to say than to do, I know, but just try this exercise when you are angry — be patient, look at the core of the feeling, reflect on the uselessness of anger, feel compassion for your enemy — and you’ll see results. HL Emma Tennant (not her real name) is a practicing psychotherapist. All advice offered here is simply that. If you have a pressing concern, you should see a specialist in person. If you have a question you’d like addressed or a comment for Emma, send it to askemma@ Inquiries will be treated with confidentiality.


family time

Burned Out by Mothering?

Signs you may have a larger problem

by wendy page


ake up. Get dressed. Wake the children. Get them dressed. Make breakfast. Make lunches for school. Go to work. Clean the house. Do the laundry. Get the children off the school bus. Monitor their homework. Drive to and from activities. Make dinner. Put the children to bed. Pay attention to your significant other. Repeat every day in some form for at least 18 years. Just reading that list is enough to make even the strongest woman sometimes struggle to find joy in her day, much less want to get out of bed certain mornings. While you might imagine you’re the only woman feeling this way, in fact these feelings of exhaustion and mild depression are real and shared by many women at various points in their



lives. It’s called burnout, a psychological state of physical and emotional exhaustion that can occur as a result of job stress, in this case the stress of fulltime mothering and, in many cases, fulltime working outside the home, too. The good news is that solutions exist. We talked to some experts about ways to prevent burnout, recover from it, and what signs to look for so burnout doesn’t turn into full-blown depression. Women who take on multiple roles are in the highest risk group to suffer from burnout. “It’s easy to go into burnout when all those things can feel so overwhelming,” says Laura M. Connell, a private practice counselor in Albany. “It’s feeling hopeless that this is my life and things can’t change. That’s a hard place to be.” An e-mail that circulates regularly listing the “job requirements” of a

• You’re being short, more irritable than usual. • You have trouble sleeping, or sleep too much. • You’re not eating enough, or eating too much. • You feel anxious, worried about tomorrow instead of living in the present. • You feel hopeless, and helpless. • People close to you comment that you seem different, or they start avoiding you. • You have difficulty doing the normal activities of daily living. • You feel depleted. • You feel you have no one to talk to.

Photo: © Fertnig.

you’re not alone — here’s some rx to help

A certain amount of burnout is expected no matter what job we’re doing. Who feels enthusiastic every single day about what she’s doing? But if not treated, burnout can tip over into depression, which requires more than simple recovery methods. If you have the symptoms below and they’ve been going on for more than two weeks, experts say you should speak with a therapist.

Introducing SMARTLIPO TRIPLEX AND CELLULAZE Cellulite Treatment One Session…Long-Lasting Results mother only reiterates the challenges of this particular job: chef, chauffeur, mediator, tutor, maid, to name a few. It’s a job with no pay, and one that can never be quit. That doesn’t mean you don’t want to quit every now and then, nor are you a bad mother or wife for feeling that way. While not every mother will admit to the feeling, most women have it at some point in their lives. “You’re always giving of yourself to other people,” says psychotherapist Paola Cummings of the Samaritan Counseling Center of the Capital District. “I think it all comes down to a loss of self, who you are as a person. What helps is having something of your own. It anchors you to yourself — not just being somebody’s wife or somebody’s mother. Do something that’s a facet of your own personality.” “Make sure you bring into your life things that bring you joy as a woman, as a human being,” Connell continues. “It’s imperative to find outlets of things to do for yourself. ... Schedule it. Put it on the calendar and just do it. A work-life balance is imperative.” Work here refers to your family responsibilities. And don’t feel guilty about making time for yourself. The airlines have it right: When the oxygen masks come down, you are told to place one on yourself before taking care of your child. The same holds true for parenting. Part of good parenting is good modeling — letting your children see you leading a healthy, balanced life. Your children will be OK if you leave them at home with a babysitter to go out with your husband or friends, or to go shopping. It’s better for them to see you balanced than to see you depressed.

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ritical signs that you may be in distress are lack of motivation and an absence of joy in your life. Connell stresses the importance of reaching out for help. “Women think they need to do everything, but it does take a village,” she says. “It used to be that everyone knew their neighbors, but we don’t depend on each other like we used to. We feel like all the pressure is on us and we can’t reach out to other people. Don’t be afraid to reach out.” Dorinda Murray, a wife and mother, who splits her job working in an Albany office and at home in Clifton Park, uses different recovery methods depending on the severity of her feelings of burnout. “For minimum burnout — deep breathing, reflecting on things I am thankful for or 30 minutes exercising,” Murray says. “Moderate burnout — Merlot and popcorn on a Friday night alone reading a good book or watching something that I want to watch. High burnout — mandatory girlfriend time, talking and laughing.” Murray’s strategies illustrate an important point: You need to be able to assess the severity of your burnout. “If you can’t get out of it for two weeks straight, or you’re at a point where you can’t get out of it on your own,” says Cummings, these are signs that you may have

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family time

tipped into a dangerous zone (see first sidebar). “Therapy can help you figure out how you’ve lost track of yourself over the way. It helps to reestablish yourself.” Connell echoes the sentiment: “If you’re past the point of preventative methods and simple recovery ones,” she says, “it’s always wise to talk with a therapist. You may be too far into it to see your way out.” Connect with someone who makes you laugh. Walk away from the stressful situation; get some fresh air and some perspective. Let your child watch TV for a few minutes, without feeling guilty for it. Give yourself a time-out. Basically disengage for a minute to let things settle. You’ll come back calmer and you won’t say or do anything you may regret. Murray’s been repeating a quote she heard from Good Morning America’s Robin Roberts: “You’ve got to change the way you think in order to change the way you feel.” HL

Coping Tips from Other Moms People have different breaking points and recovery methods. The secret is to figure out what activities you can drop from your mom/wife job — e.g., set up a carpool, have your children help more with chores — and what you can do that nourishes you instead. Find out what works for you.

I stop. Go for a walk. Read a trashy book. Get coffee with a friend. It is those little breaks that recharge me and help me to tackle what lies ahead. — Darlene

“There’s exercise, yoga, listening to music,” says counselor Laura Connell. “These can help relax you, re-ground you.” Here are some suggestions from readers about what helps them recover their equilibrium:

I jump on the elliptical machine

and watch the Ellen show for a while. That always puts me in a better mood, reenergizes the body and spirit. — Marianne

I try to plan ahead, communicate,

ask for help when needed, get enough rest, and most importantly, cherish weekends of going out and having someone else do the cooking! :-) — Pam

Go to the Y, ignore the tasks/mess and read

Get the kids to do it themselves! Go out to lunch with a friend. Order dinner out. Take a mental health day and read a book for fun. If none of that works ...

go on strike! Pretty

soon everyone will realize how much you do! — Fran

or go to the movies (matinee!). Not necessarily in that order. — Ellen

Chocolate. I have a bag of dark chocolate-

covered cranberries that is strategically located where I typically run out of steam. — Jen Got a tip of your own to share? Log on to Facebook ( healthylifenymagazine) and tell us. Want more tips on stepping back and enjoying family time? Read our Slow Parenting story on page 54.


family time

Be a Slow Parent step back and enjoy family time, connections


ired of life’s constant treadmill of activities and responsibilities? Looking for a way to slow down and truly enjoy your family and friends? Start by picking up a copy of Fed Up With Frenzy: Slow Parenting in a Fast-Moving World. Author Susan Sachs Lipman, a writer, blogger and proponent of Slow Parenting, offers up hundreds of ideas of activities you can do with your family (or the larger community around you) to help foster genuine connections with others, create lifetime memories and happier, more successful children, and help you lead a more meaningful and enjoyable life. Just what is Slow Parenting? It involves bucking peer pressure, choosing how you want to spend time with your family and then savoring the moments instead of rushing through them. “When well-meaning parents experience their days as a race against time, much is actually lost,” Lipman writes in the book. Slow Parenting evolved from the Slow Food movement, which is traced to Italy as a response to society’s trend toward quickly prepared and consumed fast foods, she writes. Taking the time to prepare healthy meals led to the discovery that the quality time spent together cooking also helped create bonds and happy memories. Thus evolved Slow Parenting.

• Improving physical and psychological health. Slowing down reduces stress and activities such as spending time in nature benefit every aspect of a child’s development — body, mind and spirit. • Allowing time for unstructured play. It’s important to a child’s well-being and benefits creativity, problemsolving, cooperation, flexibility and more. Studies have shown kids who have unstructured play time are generally happier and develop closer bonds with family and friends. • Fostering discovery and wonder. Einstein said imagination is more important than knowledge. If we don’t give our kids or ourselves the opportunity to use our creativity our souls become deprived and unfulfilled. • Fostering irreplaceable connection and learning. Our kids learn more from us than from educational DVDs and electronic media. Slowing down and being together enhances parent-child bonding and lets your child know she’s important.

Lipman offers many reasons for becoming a slow parent, including:

• Evaluate your own desires. Are you signing Sally up for gymnastics class because you wanted to do it as a child? Be clear about your own needs/desires and whether they’re causing you to over-schedule your child. • Make time for yourself and your spouse/partner. Both often take a hit when we put our kids first, but both are

• Creating successful children. Being together, showing positive support and unconditional love fosters positive character traits such as resilience, optimism, confidence and empathy.



Want to become a slow parent? It’s not easy and involves ignoring the frenzy, over-scheduling and multi-tasking perpetuated by society. But the rewards, Lipman says in Fed Up With Frenzy, are worth it. She offers a few lifestyle changes to help you slow down, including:

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important to your child’s happiness and to teach him important messages about priorities. • Get enough sleep. It keeps you rested, in a better mood and better able to handle anything that comes your way. • Stop running a taxi service. Car-pooling helps your kids with socialization and frees parent time. Choose activities closer to home; take kids with you on an errand and then do something fun. • Give your electronics a day off. Unplug and devote your full attention where it’s needed. Single-tasking will help you better enjoy whatever you’re doing. • Limit choices. Too many choices is overwhelming and can lead to dissatisfaction and indecisiveness. Limit your own, and especially your kids’, choices and make peace with the fact that you can’t do everything. • Give your kids some down time. It’s often when the best conversations and revelations occur because kids are calm and relaxed. Over-scheduling causes stress and doesn’t let the kids discover their inner compass, or the things they actually like to do. • Try something new. It’s OK to be a beginner and even to fail. Trying new things keeps life interesting. • Perform service. Helping others is an enriching act that benefits our minds and bodies and teaches us that the world is much larger than our own experiences. • Be present in the moment and do one thing at a time. Single-task, stop regretting the past and worrying about the future and focus on being present. HL Feeling burned out as a mother? Read our story on page 50.


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GET THE ANSWERS YOU NEED Call 1-888-260-8185 or go to to request a FREE copy of Tiptoe Your Way to Happy Feet. In this book, I answer ALL your questions and give you the information you need to live the lifestyle you want to live. The call is Free and so is the book.


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Enjoy the Times Union magazine experience. Online.

Flip through the virtual pages of our Times Union magazine titles, accessible from anywhere online. The same award-winning layouts. More photos. Links that take you where you want to go. All from the comfort and convenience of your own device.

body. mind. spirit.

Behind the Scenes Hair and makeup by Kimberley’s A Day Spa, Latham, (518) 785-5868. Select clothing available at Boscov’s Clifton Park, Clifton Park Center, (518) 348-0800. At left: cardigan by Chaus, pants by Jones NY, leopard shirt by Rafaella, jewelry by Ashley Cooper. Photos taken by Suzanne Kawola at the Palace Theatre, a leading entertainment venue in Albany offering a diverse selection of popular acts and cultural events. Visit healthylifenymagazine to view our Behind the Scenes photo gallery, or scan the QR code at right to link to our HealthyLife photos page on Facebook.

  Top Tip: “Nurturing a relationship with oneself and God. From there, everything else flows as it’s meant to.” — Cover model Beth DeAngelis

spirit My Word 59 Makeup Magic 63 

photo credit

Long Distance Relationships 66 Cover Model Q&A 70


Network and nosh with the Capital Region’s women business leaders and get some fast tips about how to make sure your voice is heard.


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Are early-risers more v rtuous? M

by beth cooney

y 13-year-old son greeted me the way my children often secret and she blithely told me about her pre-dawn forays to do on weekends. “Pancakes?” he asked, peering over boot camp. “Oh, I get up at 5 and I’m home before the girls are the top of my bed as he lobbied for his favorite Sundayup for school,” she told me, as if it were that easy. Ugh. morning meal. And then, to nudge me toward the kitchen, he Even though I groaned, I was intrigued. For years my spouse, added, “And Mom, everyone else is up … but you.” an early riser who is out the door and deep into his work beAnd it was true. Whenever possible, I’m the last one up fore my alarm sounds, had told me I’d have more time for me at my house. I’m a lifelong nocturnal creature and morning if I beat the kids out of bed in the morning by more than a few sleepyhead. Usually (but not always) I’m the one taking comseconds. I protested, as I often do, that I take that personal fort in my comforter and asking (OK, begging) everyone for time at night, after everyone’s asleep. Not long ago, I watched “five more minutes” of uninterrupted slumber. season one of Homeland (I’m now obsessed) by staying up ’til Certainly there are exceptions that revolve around a well2 a.m. on three consecutive nights. But the more I defended honed sense of maternal-professional responsibility. I kick into my schedule, the more I started to feel like I was just being first-up gear on school days or any morning when work comstubborn. I thought about an 85-year-old man I interviewed mitments demand I resist the temptation to hit the snooze butfor an article a few years ago, who rose every day at 5 a.m. to ton. And resist I do. My kids are never tardy and I don’t miss meditate. He started this practice of rising early to chant at 75 work because I’d rather keep company with David Letterman and told me it changed his life. He was so calm and centered than the crowd at early riser’s yoga. But I also avoid anything and inspiring. that requires being prematurely roused I don’t really need much more convincfrom my slumber. I won’t book early-morning that there’s something inherently more But here’s the thing I ing plane flights (even if they’re cheaper). about seizing the day instead don’t admit very often: I’m productive And given my druthers, I’d gladly work the of the night. So I set my alarm for 5:30 (5 evening shift. — even resentful seemed too extreme) and put the coffeeBut here’s the thing I don’t admit very ofmaker on auto mode. I used a 6 a.m. spin— of ten: I’m jealous — even resentful — of early ning/yoga class I always wanted to try as risers. These rise-and-shine sorts make me my incentive to give it an earlier go. feel like I’m missing something, sometimes annoyingly so. A And if you think this is the part where I tell you how I rose few years ago I worked for an otherwise reasonable editor in my flannels and my life changed, well … it’s not. For weeks who thought nothing of sending me 4:30 a.m. e-mails. “Maybe I tried and for weeks the alarm went off and I hit stop. Then, I she’s an insomniac,” a friend offered when I complained the set the annoying alarm on my Blackberry and stationed it on dispatches always made me feel like a total slacker. Certainly, the other side of the room so I would have to get out of bed the boss wasn’t demanding a response by 4:31, but I still felt and turn it off. And I did. And then I just jumped right back in lazy (and sleepy) whenever I noticed her timestamp in my inbed and groaned in protest to no one in particular. Eventually, box. I also felt incredibly relieved when she unexpectedly quit. I pushed it forward to 6:45, 15 minutes before the first kid gets I figured she was tired. up so I can pour coffee and get started on lunches. It’s not Then there’s my neighbor friend, a beautiful mom with three much, but that little window of time helps me get organized. daughters and a very demanding job, who underwent a comAs I write this now, it’s approaching midnight. I just packed plete body transformation not long ago. Now she’s as buff as the kids’ snacks and wrote teacher notes. And for me anyway, Linda Hamilton in her Terminator days. I wanted to know her everything seems right on schedule.  HL

jealous early risers.



Have you heard about this new technology that is FDA cleared, and non-surgical treatment for back pain?

Herniated Disc?

Non-surgical spinal decompression may be the last back pain treatment you will ever need. And you may be able to forget the pills, getting endless shots, struggling through exercise programs...and...risky surgery...because with this amazing new technology...if you are a candidate... they may be a thing of the past. You’re about to discover a powerful state-of-the-art technology available for: Back pain, Sciatica, Herniated and/or Bulging discs (single or multiple), Degenerative Disc Disease, a relapse or failure following surgery or Facet syndromes. Best of all -- you can check it out yourself for FREE! CALL 518-300-1212


magine how your life would change if you discovered the solution to your back pain.

In this article you’ll discover powerful new back pain technology that has the potential to be that solution for you. This incredible technology is Non-Surgical Spinal Decompression and the DRX 9000. Here’s the amazing story how it was discovered and why it has a chance to help YOUR back pain...

How Science Helps Back Pain The lower back is a series of bones separated by shock absorbers called “discs”. When these discs go bad because of age or injury you can have pain. For some the pain is just annoying, but for others it can be life changing...and not in a good way. It has long been thought that if these discs could be helped in a natural and noninvasive way, lots of people with back and leg pain could lower the amount of pain medication they take, be given fewer epidural injections for the pain and have less surgery.

Recent medical breakthroughs have led to the development of advanced technologies to help back and leg pain suffers!

Through the work of a specialized team of physicians and medical engineers, a medical manufacturing company, now offers this space age technology in its incredible DRX 9000 Spinal Decompression equipment.

The DRX 9000 is FDA cleared to use with the pain and symptoms associated with herniated and/or bulging discs. . . even after failed surgery. What Conditions Has The DRX 9000 Successfully Treated And Will It Help YOU? The main conditions the DRX 9000 has success with are: • • • •

Back pain Sciatica Spinal Stenosis Herniated and/or bulging discs (single or multiple) • Degenerative disc disease • A relapse or failure following surgery • Facet syndromes A very important note: The DRX 9000 has been successful even when NOTHING else has worked. Even after failed surgery. What Are Treatments On The DRX 9000 Like?

After being fitted with an automatic shoulder support system, you simply lie face up on the DRX 9000’s comfortable bed and the advanced computer system does the rest. Patients describe the treatment as a gentle, soothing, intermittent pulling of your back. Many patients actually fall asleep during treatment. The really good news IS... this is not something you have to continue to do for the rest of your life. So it is not a big commitment. Since offering the DRX 9000 in my Colonie office, I have seen nothing short of miracles for back pain sufferers who had tried everything else. . . with little or no result. Many had lost all hope. Had herniated disk operation 8 years ago another disc became herniated. Doctor wanted to operate have arthritis from 1st one (did not want to go under knife again) very grateful to DRX9000 (thank you Dr. Claude D. Guerra, DC) Very happy camper. Raymond F Niskayuna, NY Age 55 This treatment was a miracle for my cervical disk herniations. Only other alternative was surgery, which I no longer have to face. William I Schenectady, NY Age 63

I was told by a doctor I wouldn’t be able to work. I cannot afford to not work so I tried Dr. Claude D. Guerra, DC, and not only did the pain go away but I never missed a day at work. Rick S Clifton Park, NY Age 42 I would love to shake the hand of the person who invented this machine. It was a life saver for me and a lot better than going under the knife. I HIGHLY recommend this to anyone with chronic back pain. Dawn H Colonie, NY Age 49 Before the DRX 9000 treatment. I had no quality of life. Couldn’t do anything for myself. Thank God for Dr. and the DRX machine. I can live again. Yvette K Schenectady, NY Age 47 I suffered for three years, before I received treatment on the DRX 9000. Today, I can sleep and get out of bed like a normal human being. Before, I couldn’t even drive my car because the pain in my hips, legs and feet were so bad from the sciatica nerve being pinched by my Herniated Disc L4 and L5, which also prevented me from sitting in a chair or even using my computer lap top at any time. Today things have changed due to advance technology therapy on the DRX 9000. They always try

A DV E R T I S E M E N T I would definitely refer people to your office. Dr. Guerra and his staff have made this experience a pleasure. Ed H Hoosick Falls, NY Age 70 Pain free, numbness in the left foot is gone. DRX 9000 is GREAT and does work. Sal L Niskayuna, NY Age 50

Dr. Claude D. Guerra, DC demonstrates the DRX 9000 to a patient

to regulate the treatments that work. What is up with this taught process???? The world is changing and so have I. Frank A Troy, NY Age 52 Before receiving the DRX treatments, my quality of life was very poor. I could hardly do anything other than going to work and going to bed. After the DRX treatments my quality of life has improved 90% which has resulted in me being able to go for long walks without a cane and go shopping. Anne P Burnt Hills, NY Age 70 I am so appreciative of this method of therapy because when I came to the office I had to use a cane and had muscle pain in walking. After 2nd treatment sciatica nerve pain was gone in my left leg. Judith W Albany, NY Age 64 Prior to this treatment my only options appeared to be invasive pain management, or surgery. After receiving 24 sessions on the DRX, I am markedly improved, relatively pain free and am able to function as I had in previous years. Highly recommend to anyone with disc issues. Alan P Scotia, NY Age 53 I would choose this therapy again! Painless treatment that gets your life back to

normal. Stick with it-it works! Linda G Broadalben, NY Age 53 I am so happy I came to Dr. Guerra. I was in a lot of pain and after being on the DRX I tell you I do not have pain. I feel wonderful and the staff are very nice. Dr. Claude D. Guerra, DC is wonderful. If you are in pain try the DRX it really helps. Edith C Schenectady, NY Age 71 I think more people should know about this procedure before considering any surgery. Medications help the pain but they don’t cure the cause. I am back to my old self again. Lorraine B Scotia, NY Age 78 I highly recommend this machine. I had my doubts but it really and truly works. Dr. Claude D. Guerra, DC is a wonderful doctor and his staff is great too. Linda D Clifton Park, NY Age 46 I was extremely skeptical at the beginning of treatments - Progress was slow in coming - But... then it worked! What a relief!!! Joan K Delmar, NY Age 71 I had no where else to go with this problem. The DRX 9000 was just what I needed. Many thanks! Burton S Mechanicville, NY Age 50

I’m able to go on long walks and get all night sleep (I’ve had 3 surgeries since 2006) Without the DRX I would be in for a 4th back surgery. I’m getting back to doing activities with my 10 year old son. Lisa V Catskill, NY Age 45 I wish to thank you very much for all the help I received with the spinal decompression therapy. Your entire office was very helpful and compassionate. No longer do I sit at night with my heating pads, moving them from sore spot to sore spot. My knees are no longer on fire and I’m able to go up and down the stairs much easier than before. Mable D Ballston Lake, NY Age 68

SPECIAL OFFER Call Dr. Claude D. Guerra, DC’s office at 518-300-1212 and mention to my assistants that you want a FREE back pain/DRX9000 qualification

consultation. It’s absolutely free with no strings attached. There is nothing to pay for and you will NOT be pressured to become a patient.

Here is what you will receive: • A consultation with me, Dr. Claude D. Guerra, DC to discuss your problem and answer the questions you may have about back pain and the DRX9000 • A DRX9000 demonstration so you see for yourself how it works! Due to current demand for this technology, I suggest calling today to make your appointment. The consultation is free. We are staffed 24-hoursa-day, 7-days-a-week. Call 518-300-1212 right now!

It’s absolutely FREE with no strings attached. There is ONE Big Problem: My busy office schedule will limit how many people I’m able to personally meet with... so you will need to act fast. Call 518-300-1212 right now... to be sure you are among the first callers and we will set up your free consultation today. We have the phones answered 7 days a week 24 hours a day so call now... 518-300-1212. (Free consultation is good for 45 days) 2016 Central Ave., Colonie

HealthyLife magazine brings you stories and advice geared at living a balanced life, and nourishment of your mind, body, and spirit. Life@Home is packed with inspiration to help you make your house a home. Capital Region Women@Work is the in-print component of an innovative network of local women in managerial and executive positions. VOW: Your Wedding. Your Way. is the secret to creating your fairytale wedding using local resources. If you are interested in receiving free home delivery of any of our magazines, please (518) 454-5768 or email

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beauty tips

Makeup 


 


looking great in a flash



by kristi barlette  |  photos by colleen ingerto


ou hit the snooze button and overslept, or maybe the kids woke up late. Either way, you’re running behind, but you can’t head out without applying a little makeup. Those dark circles or that pulsating pimple are bold enough to not only distract you throughout the day but your coworkers as well. So, what’s a lady to do with a face as blank as a canvas, but time tighter than a layover after a delayed flight? We caught up with the experts to get the skinny on makeup application in five minutes or less. With our pro tips, you will save time — and money — thanks to their minimal approach toward product. “Many of us live a hectic life. We provide a taxi service to our kids, we juggle work, dinner, social life, the gym, friends, family … the list goes on and on,“ says Denise Dubois, owner of Complexions Spa & Salon in Colonie. “Even when you’re pressed for time, as we’re all trying to beat the clock, it is still possible to look glam. All you need is a few products.” continued on page 64 


beauty tips ➊

5 in 5: The key

to a 5-minute face in the morning STEP ONE: Even out skin tone. Squirt out some of your favorite foundation or tinted moisturizer onto your fingertips, dab on cheeks, chin, nose and forehead, then blend up over face. STEP TWO: Bronzer and blush. To add contour and color back into the face, brush on a bit of bronzer, and use a flattering shade of blush for the apples of your cheeks. STEP THREE: Eye shadow. Dab a light, illuminating shade in the inner corners of your eyes as well as a sweep of the same color under your brows. Finish with a darker shade on your lid or use an angled brush with brown or black eye shadow and trace your lash line. Using eye shadow instead of eyeliner is a softer look, as well next to impossible to screw up. You only have five minutes after all. STEP FOUR: Mascara, always. STEP FIVE: Your favorite shade of gloss or lipstick. Source: Michelle Holden, a hair stylist and makeup artist at Gina Camaj Salon in Latham.

Visit for our exclusive online video demonstrating a few quick tips for a 5-minute face. Got a smartphone?  Scan the QR code at right to link directly to our HealthyLife videos page on YouTube.



continued from page 63

 Start with daily skin care, says Dubois. Use a good cleanser and apply the appropriate moisturizer with sun protection.  Use a primer. Consider this your new best friend, says Michelle Holden, a hair stylist and makeup artist at Gina Camaj Salon in Latham. Your makeup will stay in place all day. Period.  If tinted moisturizer is more your style, use one that contains an SPF, such as a BB cream — short for Beauty Balm — which is moisturizer, primer, foundation and SPF in one, says Nina Sutton, author The Chic Mom’s Guide to Feeling Fabulous. These pack a multipurpose punch — they cover, illuminate the skin, have an SPF and (usually) skincare ingredients.  Correct and brighten the skin with an all-in-one concealer. Enhance your complexion by using a multitasking concealer around the eye to eliminate dark circles and keep you looking fresh and awake, says Sephora’s Julianna Sanchez.  Bronzer: No matter what your skin color, a bronzer will give your skin life, Sutton says. Use a kabuki brush (it is short, wide and has soft bristles) and apply the bronzer in circular motions on your cheeks and a quick brush on areas where the sun would hit, such as your forehead and

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New Patients Welcome Extended Office Hours 3761 Carman Road, Schenectady, NY 12303 nose. Applying it in circular motions will give it an “airbrushed” look.  Use an eyebrow pencil or powder, Sutton says. Eyebrows frame the face, making this a must-have (and mustdo). Look for a pencil that has the color on one side and a spooly brush on the other end so that everything is in one place. You also need to keep a sharpener on hand with your pencil so it can be perfect every time you use it.  Good brushes are key. Chose a blush that complements your skin tone and brush it along your cheekbones moving toward the temples, says Dubois.  Take the same blush and brush it along the brow bone and eyelid and then blend with the same makeup sponge to keep it soft, Dubois adds.  Mascara, mascara, mascara. Your eyes instantly look bigger and mascara adds the look of a few more hours of sleep.  Dab on some lip gloss, which requires less time than a liner-and-lipstick combo, Dubois says. Overall, make sure you prioritize, says Victoria Stanell, associate photo and beauty editor with Beautylish. Everyone has different makeup needs, so whether your skin needs extra attention, brows must be filled in or lashes have to be curled, focus your time on your essentials and leave the easy touch-ups for your commute. In general, tinted moisturizer, concealer, mascara and a lip/cheek stain are the way to go. HL



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keeping love alive from afar by laurie lynn fischer  |  illustrations by emily jahn and tony pallone


he lived in Delmar. He lived in Lake Placid. For two years, she commuted there on weekends before they married and bought a house in Clifton Park. “It was fun,” recalls Tina Eigenmann. “We went hiking. We enjoyed skiing together and going to parties and out to dinner. His friends became my friends. I saw my single friends after work during the week.” SUNY Albany art professor JoAnne Carson has been married to a Middlebury College art professor for 15 years.



She commutes between Albany and their homes in Brooklyn and Vermont. “The downside is it makes life complicated,” she says. “The upside is I have an independent life with lots of time to spend with my friends. At the same time, I’m part of a marriage with security, mutual respect and home ownership.” Edie Christina of Glenville had a different experience with her long-distance relationship. She split up with a British widower after two years of trans-Atlantic dating.

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“He came here or I went over there every three to four months,” she says. “It was almost surreal. When we got together, it was like we were always on vacation and we really didn’t know what it was like to be together 24/7.” Finally, she ended it. “It was expensive and I wasn’t willing to put my life on hold for a couple more years,” she says. “Neither one of us really would move for the other.” Indeed, distance can make or break a couple, says SUNY Albany professor Mary Valentis. She coauthored Romantic Intelligence: How to be as Smart in Love as You are in Life with her husband, Dr. John Valentis. Their son, who is in his 30s, is currently conducting a coast-to-coast relationship. “He lives in Seattle,” she says. “His girlfriend lives in Boston. They adore each other.”


ong-distance relationships (LDRs) began increasing in the 1960s and 1970s as more women pursued careers, says University of Kentucky Communication Department Chair Laura Stafford, who has been researching LDRs for two decades. The number of married people living separately from their spouses for reasons other than discord rose between 2006 and 2011 in Albany and Schenectady counties, according to the U.S. Census Bureau. “Maybe they’re overseas in the military … or they’re spending most of their time a couple hundred miles away or on another coast for their job,” says Census spokesman Robert Bernstein. “They’re far enough away so they can’t see each other every day.” Long-distance relationships are particularly prevalent in academia, Valentis says, because married couples can’t always find good jobs at the same college. She tells the story of one pair who wound up divorcing. “He was working at SUNY Albany and she was a psychologist in Western New York,” she says. “They’d been doing this long-distance thing for years, and then she met somebody else.” To make long-distance romance thrive, it’s better to be like fried eggs, each with your own identity, than scrambled, where personal boundaries are blurred, she says. “In long-distance marriages, you have to be particularly good and skilled at being direct with the person,” she says. “The other issue is people have to be quite mature about jealousy. For it to work, you have to have adventurousness, high self-esteem and really a friendship at the center that allows each person to grow and evolve.” Siena College psychology professor Mo Therese Hannah has counseled couples for more than 20 years. “I’ve seen some long-distance relationships, usually revolving

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around work requirements, and sometimes when people first meet on the Internet,” she says. “When you’re spending limited time together and things go badly, it’s horrid, because time is so precious. When you’re getting together and you’re not going to be together for a while, you’re constantly shifting gears. Anything that causes people to have to adapt to change is stressful.” Still, some couples thrive while living apart, she says. “There are couples who, as individuals, are very independent,” Hannah says. “To do well with that, you really have to have both partners on board. When people get together physically often enough and make their time together intentionally pleasurable and positive, that seems to hold the relationship together better.” Indeed, absence can make the heart grow fonder, says Stafford. “Overall, we found that people in long-distance relationships were more committed, more in love and more satisfied than people with proximal relationships,” she says. “You have to be able to feel that way to make the

sacrifice worthwhile.” Mystery, novelty, romance and autonomy are what longdistance-dating couples like most, Stafford says. Those who move back together are more likely to split up, she says. They notice four to five times as many negatives as positives about each other upon moving together, she says. Some say they “miss missing each other.” “There’s a certain amount of idealization that takes place,” she says. “You come back together and crash into reality. About a third break up in the first three months.” That’s not the case for Christine Hughes, who spends weeks or months alone in her Ravena art studio. Her Manhattan fiancé visits on weekends. “I like missing him,” she says. “The weekends are good because it’s more of a treat. It’s a break for me and a coming together for us. When you’re with another person, you’re always compromising. You’re aware of somebody else’s needs. It’s hard to make a painting between the lunch bell and the dinner bell.” HL

Long Distance Relationship Facts and Figures Source: Figures are from 2005.

14 million couples are in LDRs.

75 percent of engaged couples say they’ve been in an LDR. 10 percent of U.S. marriages began as LDRs. 2.9 percent of U.S. marriages are considered LDRs.

The average long-distance couple lives 125 miles apart.

40% of LDRs fail.



When changes are unplanned,

20 miles

20 miles

70 percent fail.

Failed LDRs last four on average.

Roughly one-third of college relationships are LDRs.

20 miles

20 miles

20 miles

20 miles

 and a half months


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cover model q&a

up close with...

Beth DeAngelis by brianna snyder  |  photo by suzanne kawola


he past year hasn’t been easy for Beth DeAngelis. In January 2012, her husband passed away, leaving her alone with two young daughters. But DeAngelis is proud to be on the cover of HealthyLife after a hard several months. “It has been a challenging year,” she says, “full of loss, change, and uncertainty. But amidst the challenges, (I) experienced the unconditional love of family and friends.” DeAngelis, 40, lives in Voorheesville with her daughters, who are 14 and 11. Her youngest loves (and is learning to train) horses and her oldest runs track. DeAngelis is a substitute teacher of social justice and Spanish at the Academy of Holy Names in Albany. To relax, she meditates, works out or reads. She’s also a traveler and an activist; she’s been to Africa to volunteer and teach children, something she’d like to do again. She’s a board member now with the local chapter of Ladies of Charity and she teaches religion at St. Matthew’s Church. “Studying aspects of different religions is interesting to me. Buddhist teachings have interested me most,” DeAngelis says. “I believe it’s important for one to know that there’s a higher power one can rely on when issues become too big to handle alone. That’s where faith comes in.” What’s your favorite way to exercise? Outdoor jogging, walking, hiking. I like to exercise with my girls. What do you like to make for dinner? A huge salad every night with balsamic glaze. It’s wonderful. And I always do some sort of protein; last night was roasted turkey. Favorite cookbook? The Moosewood Cookbook. It’s vegetarian. I learned to cook from the women in my family, who are Italian; we just use fresh ingredients and keep everything really simple. (All the recipes in the book are) all whole foods and everything’s natural and it’s really delicious. What do you do to relieve stress? I go to yoga classes, I garden, I walk. I like to do anything out in nature. The other good thing is I go on a hike or I go to Kripalu in the Berkshires. You can go for the day and attend classes and meditate and eat their foods and I go there when I feel I need to do that. What do you like about meditation? Meditation allows me to clear my mind and not let my head fill with other people’s ideas. It fosters a relationship with oneself. I learned that’s really important. HL



Behind the Scenes Hair and makeup by Kimberley’s A Day Spa, Latham. Photo taken by Suzanne Kawola at the Palace Theatre. Above: tunic by Multiples, pants by Jones NY, jewelry by Ashley Cooper. Select clothing available at Boscov’s Clifton Park. Visit healthylifenymagazine to view our Behind the Scenes photo gallery, or scan the QR code at right to link to our HealthyLife photos page on Facebook.

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HealthyLife January 2013  

Body. Mind. Spirit.

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