A Saratoga TODAY Publication
Healthy S aratoga
A Lifetime of Medical Service
Healthy Recipes Nutrition and cooking tips
Livestrong at the YMCA
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Welcome to Healthy Saratoga, a lifestyle magazine written for America’s healthiest community! Whether you are 16 or 66, have a few pounds to lose or a few pounds to lift, our goal is to help you to find the resources to improve the quality of your life.
Working my way up the boulder at the edge indoor climbing gym
As an active participant in life, I am always looking for new physical challenges. Currently, some of my favorite fitness activities are: Jiu-Jitsu, Rock Climbing, Hiking, and Trail Running. And, of course, one of my favorite television shows is American Ninja Warrior! I love watching contestants pushing their bodies and minds to the limit. While none of us may be the next Ninja Warrior, starting today we can all get a little healthier and do our part to continue Saratoga’s tradition of Health, History and Horses. In the first section of our magazine we delve into the healthy lifestyle and explore topics such as diet and nutrition, hot yoga, winter workouts and Saratoga’s world famous healing mineral waters. Who doesn’t like a nice mineral bath after hot yoga??? While leading a healthy lifestyle is so important to longevity and quality of life, many of us still need medical professionals to keep our tickers ticking and a bounce in our step. In our medical section we spoke to some of the area’s leading experts to see what’s hot and what’s not. This section is a MUST read for all of us as we continue our journey through life. From babies to boomers, we explore topics that are relevant to you. Enjoy our first edition and…Stay healthy, Saratoga!
Publisher & Owner of Saratoga TODAY
Chad's favorite smoothie Combine: • Vanilla Yogurt • Frozen fruit (I prefer blueberries or strawberries…or both!) • Juice (orange or grape are good) • Blend in a bullet or blender. • Pour and enjoy
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HEALTHY SARATOGA Owner/Publisher Chad Beatty
General Manager Robin Mitchell
Managing Editor Chris Vallone Bushee
Creative Director Alyssa Jackson
Graphic Design Shawn Lockwood Morgan Rook
Advertising Sales Jim Daley Cindy Durfey
Contributing Writers Rebecca Davis Jodi Fitz Marcie Fraser Arthur Gonick Susan Halstead Megan Harrington Eli King Megin Potter Norra Reyes Matt Veitch Maureen Werther
Photographers Mark Bolles Deborah Neary SaratogaPhotographer.com Thinkstock.com
Saratoga TODAY Newspaper Five Case Street, Saratoga Springs, NY 12866 tel: (518) 581-2480 fax: (518) 581-2487
Healthy Saratoga is brought to you by Saratoga TODAY Newspaper, Saratoga Publishing, LLC. Saratoga Publishing shall make every effort to avoid errors and omissions but disclaims any responsibility should they occur. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without prior written consent of the publisher. Copyright © 2015, Saratoga TODAY Newspaper
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From the Saratoga County Chamber of Commerce
Food and Nutrition
it’s time to get moving! 30 32 34 35 40
Saratoga County’s Trail System Running Events Wear This! Hot Yoga Workout with Marcie Fraser
Weeknights Made Easy… with Jodie Fitz!
22 23 24
Recipes from... Healthy Living Market Saratoga Farmers’ Market Four Seasons
Nutrition and a Healthy Diet
Health and Wellness 44
Health through our famous Mineral Waters
LIVESTRONG with the YMCA
Weight Loss Surgery
Women’s Sexual Health
Thinking of using a Midwife?
Skin Cancer Prevention
The Golden Years 78
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CONTRIBUTORS REBECCA DAVIS
Rebecca is the entertainment editor and reporter for Saratoga TODAY Newspaper. After graduating from Siena College in May with a Bachelor’s degree in English, she began working at Saratoga TODAY this past June. Rebecca worked for the Communications and Marketing Department at Siena, where she wrote for the college’s website on topics ranging from particle physics to African dance. She enjoys crocheting and baking desserts in her spare time.
Jodie Fitz is a wife, working mother of three and the creator of the Price Chopper Kids Cooking Club. She will be releasing two cookbooks in 2015; The Chaotic Kitchen; a collection of recipes to help make the lives of busy families just a little bit easier when it comes to mealtime & Cooking Up Fun; designed to get kids taste testing and experimenting with foods.
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20 year veteran journalist, currently working as the Health and Fitness reporter for TWC News. Her published book, WHERE’D MY BUTT GO? is a self-help nutrition book that contains the knowledge and experience gained from her work as a Behavioral Eating Specialist. Marcie holds a Master’s in Public Health and is working on her Doctorate. An avid ballroom dancer, tri-athlete and retired bodybuilding champion, Marcie has motivated and counseled thousands of individuals. She is considered by some, THE FOOD THERAPIST.
Arthur is happy that he was able to contribute articles, on two important subjects, for the first edition of Healthy Saratoga: The LIVESTRONG at the YMCA program, and Dr. Desmond DelGiacco of Saratoga Hospital. He looks forward to remaining healthy and writing for Healthy Saratoga’s 50th Anniversary Issue.
Susan is a past Chamber Chair, former Treasurer of The Wesley Foundation Board, past co-chair of Soroptimist and currently serves as Secretary of The Flower and Fruit Mission of Saratoga Hospital as well as Chair of Saratoga County Health and Wellness Council. Susan is an avid runner and has competed in several triathlons and half marathons locally and throughout the state.
Megan is a freelance writer who has written for a variety of publications including national magazines, local newspapers, and websites. When she’s not writing, she enjoys training for marathons and coaching fellow runners. After spending the previous seven years in New York City, Megan and her husband recently relocated to Saratoga Springs and are loving their new community at the base of the Adirondacks.
Norra joined Saratoga TODAY after nearly 20 years as a public policy analyst and lobbyist. Her writing has appeared in numerous publications, including government reports, blogs, newspapers, and a literary magazine. Norra has explored the technological advances of our time, such as green energy and biotechnology. She has also worked on the most serious sociological issues of our time, including poverty, violence, and education. Above all, she is simply a writer, and fortunate to be doing the work she loves.
Eli King is a freelance writer covering local business, real estate and technology. She is also an interactive marketing consultant specializing in Search Engine Optimization and web design. In her spare time, she is a lifestyle and humor blogger, and has had her work featured on Inman News, MoxyMag.com and 40:20 Vision - a resource offering advice and mentorships for women in business.
Megin is an expressive writer and artist with work published in books, newspapers, corporate communications and online. A resident of the region for over 20 years, she continues to discover anew the interesting people, places and products it has to offer. As a mother to her active young son, she is inspired to explore even more.
Matthew E. Veitch is the Chairman of "The Saratoga County Board of Supervisors"
Maureen Werther is the owner of WHE Strategic Business Solutions, specializing in helping entrepreneurs and small business owners in the areas of business development, brand management, public relations, communications and marketing. She is also a lifelong writer and her articles have appeared in numerous local and regional publications. Currently, she is working on a book about the ongoing opioid and heroin epidemic in upstate New York.
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JOIN THE##HEALTHYSARATOGA pledge fopragme 15
Photo by SaratogaPhotographer.com 10 | HEALTHY SARATOGA | 2015
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what makes us
HEALTHY? Here in Saratoga Springs and Saratoga County, HEALTHY really is a way of life!
rom running to dancing to pond hockey and rowing, we’re active all year long. We get our water from our natural springs for free. Even our public displays of art require you to take a walk down Broadway. Our county is home to three state parks and one national park, 300+ miles of trails, 650 local farms and a dozen farmers’ markets - - a couple which operate indoors over the winter too!
So what really makes us healthy? 1.) FREE Water! All Day, Every Day!
It’s no secret the city of Saratoga Springs was named after its famous and historical abundance of natural mineral springs. And we love to share! There are more than 15 mineral springs in the city open to the public, and if you’re just in town for a visit, when you leave, you can find bottled Saratoga spring water all over the country – even in Oklahoma! If THE George Washington visited Saratoga for the healing powers of the springs, shouldn’t you, too? To learn more about our springs read the story on page 52.
2.) Must Love Dogs
Saratoga welcomes all walks of life to stay healthy and active – two-legged and four-legged! Dogs are just as much an important part of Saratoga’s makeup as the people are! Taking a stroll down Broadway or in one of the many dog
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parks across Saratoga County is a great way for both you and your furry friend to get some exercise!
3.) Go, Go, Go
Have a favorite sport, or a go-to outdoor activity? We probably have a group for you in Saratoga! a.) Bike with the best of them and become a bikeatogian (bikeatoga. org). b.) Run, run as fast as you can with the Saratoga Stryders (saratogastryders.org). c.) Fitness junkie? Join the YMCA or a private fitness center; sign up for Yoga, Cycling, Pilates, or hire your own personal trainer or coach! d.) Don’t rock the boat – stay in it with the Saratoga Rowing Association (saratogarowing.com). e.) Climb every mountain… On a bike, with the Saratoga Mountain Bike Association (saratogamtb.org) f.) Are you a Triple Threat? The Saratoga Triathlon Club wants you! (saratogatriclub.com)
g.) Lace up your skates and take to the ice with Saratoga Youth Hockey (syhi.org) h.) Itching to do a triple Lutz? Join the Saratoga Figure Skating Club (ssfsc.wordpress.com).
4.) 100% Physical
AND 100% Mental
Health isn’t just about your body – it’s about your mind, too. Saratoga County residents are aware of that and use the many different local resources to fuel their minds just as much as their bodies! We love Yoga at room temperature or hot. We love to meditate alone and in small groups. Since the 1930’s, visitors and locals alike have gone to the Roosevelt Baths and Spa at the Gideon Putnam Resort for a relaxing mineral bath, considered one of the best ways to de-stress and improve overall body function!
5.) State Parks For All To Share
Saratoga County boasts three of New York’s state parks along with the Saratoga National Historical Park – we might be biased, but we think they’re
the greatest of them all! And all four parks never hibernate – there’s something to do all year round! Whether you like to hike, walk, run, snow shoe, horseback ride, cycle, swim, golf, skate, camp, kayak, canoe, fish or cross country ski, there’s no reason you should be laying around on the couch!
6.) We Support Our Troops
Located three hours from the nearest ocean port, it is often a surprise to people that Saratoga is proud to call itself home to many men and women of the U.S. Navy stationed at our local Navy base. These sailors use our local fitness facilities and inspire others to be active and engaged in our community. Programs such as Taylor’s Heroes, created in honor of Taylor Miller who was killed in Afghanistan in 2010, now promotes healthy lifestyles in young children. We’re home to Saratoga Warhorse, created by Bob Nevins, an award-winning, ESPN-featured program that improves the mental well-being of veterans and returning soldiers. Pairing those who served our nation with retired Thoroughbred race horses, Saratoga Warhorse helps these veterans regain a sense of trust and hope for the future.
7.) Local Farms -> You
We live and breathe local in Saratoga County! With over 650 local farms to support our businesses, restaurants and economy, we can’t get enough of it! Dominating the dairy and apple orchard industries, be sure to visit some of our farmers’ markets for products made locally – a great way to support local and eat healthy!
8.) Dance Your Life Away
Art comes to life in Saratoga! If you’re itching to show off your fancy footwork in the dead of winter, Saratoga is the place you want to be. Picture thousands of people all coming together to do one thing they love – dance. That’s exactly what the annual Flurry Festival is made up of. No matter your age, your experience or your dance of choice, the Flurry Festival keeps Saratoga active even in the middle of February!
9.) See The Art, Be The Art
Maybe you have two left feet and dancing just isn’t your thing. You can still enjoy public art in an active way throughout Saratoga! Whether you’re dancing, running or just walking down Broadway, you’re moving, and you probably won’t miss any of Saratoga En Pointe’s twenty six, 5-foot tall fiberglass pointe shoe sculptures scattered across downtown!
10.) Healthy Saratoga in the Workplace
Yes, we in Saratoga play hard, but we also work hard. We are blue collar, white collar and no collar at all. Fortunately, our local employers have also created among the healthiest and safest workplaces in the US. The 800+ employees at Quad Graphics, in Saratoga Springs, have access to Quad Med’s facilities, doctors, nurses, and trainers in their workplace health and fitness center. DeCrescente Distributing, in Mechanicville, has partnered with Saratoga Hospital to create their own onsite health and fitness center for their 500 employees.
The Saratoga County Chamber of Commerce’s Health & Wellness Council is now this organization’s largest committee with nearly 150 active participants. The Council’s mission is to ensure that Saratoga Springs and Saratoga County is always one of the healthiest places to live and work. The Council is behind the #healthysaratoga movement that now features a January Health & Wellness Week modeled after local restaurant weeks; a March #healthysaratoga HORSE Basketball Tournament; the celebration of June as Saratoga County’s Employee Wellness Month; and now an October #healthysaratoga Silent Disco. There is a #healthysaratoga employer pledge that can be found on the Chamber’s website at www.saratoga.org. Local employers who are supportive of efforts to improve the health and wellness of themselves, their families and their employees can take the pledge and join the #healthysaratoga movement. Kudos to Saratoga TODAY for joining the #healthysaratoga movement through the production of this new magazine. We hope readers and advertisers will be inspired to take whatever action they are comfortable with to help us ensure that Saratoga Springs and Saratoga County remains one of the healthiest places to live and work in New York State, the US and the World. Joining the #healthysaratoga movement really can be as simple as drinking more water, living a more active lifestyle, and eating healthier foods. We invite you to join our #healthysaratoga team and put your two feet in the race!
- Susan E. Halstead
SUSAN HALSTEAD CHAIR OF THE SARATOGA COUNTY CHAMBER OF COMMERCE’S HEALTH & WELLNESS COUNCIL AND THE OWNER OF FAMILY VISION CARE CENTER. saratogaTODAYnewspaper.com
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These Chamber Members have already taken the pledge... ACE Hardware Corporation Adirondack Health & Wellness Adirondack Sports & Fitness Adirondack Trust Company Advanced Spray Foam Aflac New York, Melissa Murphy All Good Things II Allegory Studios Alta Planning + Design Alzheimer's Assoc. Beltone Hearing Aid Center Bloom: A Movement Space BlueShield of Northeastern New York Bodywork Professionals Brownell Electric Corp. Capital District YMCA - Southern Saratoga CAPTAIN Youth & Family Services CASmith & FC4, Inc. Clarity Juice LLC Clodgo Chiropractic PLLC Complexions Spa for Beauty & Wellness Cornell Cooperative Extension of Saratoga County Couch White, LLP Criterium Crossfit Soulshine Custom Fitness DeCrescente Distributing Co., Inc. Denali Wellness Center Saratoga Springs Downtown Business Association Dr. Thomas Pray, DDS Ellis Medicine Employee Benefits Center, LLC Espey Mfg. & Electronics Corp. Fallon Wellness Pharmacy of Saratoga, LLC Family Vision Care Center Fitness Artist Fitness Professionals on Demand Fleet Feet Sports Four Winds Saratoga Full Spectrum Healing Gentiva Home Health Gideon Putnam Resort & Spa Glens Falls Hospital
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Glens Falls Tae Kwon Do GLOBALFOUNDRIES Go Kids Go2Snax GP Global Trade LTD. Green Conscience Home and Garden Hard Balance Bodyworks Healthy Living Market and Cafe Healthy Strong Fit - Patricia Matthews Helene Brecker Herbal Answers Informz Inc. iRun LOCAL Junda Video Enterprises Kim Klopstock's The Lily & The Rose LiveWell ADK Saratoga/Gerber Family Chiro & Wellness Ctr. Make It Fit, LLC Marshall & Sterling Medical Thermography Associates Miles Ahead Communications Monroe Consulting Group Namaste Yoga New York State Recreation & Park Society Nourishing Science LLC Nurture Green Salon & Spa LLC ORTHONY, LLP Orthopedic & Spine Physical Therapy, PC Primal Bliss Nutrition Purebred Athletics Quad Graphics, Inc. Quantum Communities LLC RAW Fitness Realty USA/Connie Natale Reform. A True Pilates Studio ReMax Realty Rodan & Fields Dermatologists Roosevelt Bath & Spa Ruby Red Road, the Easy Way Home Rugani Family Chiropractic Ryan Wersten MIOP Foundation Saratoga Bootcamp Saratoga Bridges NYSARC Saratoga Casino & Raceway Saratoga Chiropractic
Saratoga County Chamber of Commerce Saratoga Crackers® Saratoga Cycling Studio, LLC Saratoga Economic Development Corp. Saratoga Hospital Saratoga Human Resources Solutions Saratoga Living Magazine Saratoga Mama Saratoga Mineral Water Tours Saratoga Regional YMCA Saratoga Stress Reduction Program Saratoga Stryders Inc Saratoga TODAY Saratoga Water Tours Semeraro Photography Sensory Six LLC Spotify Staccato Barre and Bodyworks, LLC State Farm Insurance, Dan Wagner Agency Susan Farnsworth Takaction LLC TD Bank The Ayco Company, L.P. The Crystal Spa The Escape Artist The Estates at Beaver Pond Village The Joint The Prevention Council The Wesley Community To Life! Tone Creative Tree of Life Healing Arts Turning Point Chiropractic, PLLC United Iroquois Shared Services,Inc Universal Preservation Hall Unleashed Canine Care, LLC Upstate Concierge Medicine USATF Adirondack Vent Fitness Waldorf School of Saratoga Springs Welcome Relief Massage Therapy Well Source Development, LLC Wilton WildLife Preserve & Park ZEST, A Personal Chef & Catering Company
Now The it's Saratoga your turnCounty - Join Chamber ofTODAY Commerce Fill out the #HealthySaratoga pledge and fax back TODAY: (518) 587- 0318
HEALTH AND WELLNESS PLEDGE
Our company/organization supports the mission of the Saratoga County Chamber of Commerce’s #healthysaratoga movement which is to establish Saratoga County as one of the healthiest places to live and work. We recognize that healthy employees tend to be happier and more productive, and that there are ways in which employers can positively support the achievement of the personal wellness goals of our employees. We strive at all times to create and support a safe and healthy workplace. We hereby pledge to join the #healthysaratoga movement by (check one or more): (
) Inviting local health and wellness professionals into our workplace to educate our staff from time to time.
) Offering healthy snacks for our employees and customers as well as water versus soda whenever possible.
) Select a walk, run or cycling event and register a team of employees who will participate together.
) Encourage employees to spend a few minutes periodically during each day to stand, stretch and relax.
) Support any member of our staff as much as possible if they enroll in a smoking cessation program. AND/OR we pledge to support the health and wellness of our employees by:
Name of Company/Organization: _______________________________________________________________ Key Contact Person: __________________________________________________________________________ Address: ____________________________________________________________________________________ Telephone: __________________________________ Email: __________________________________________ Signed: _____________________________________________________________________________________ Chamber members are invited to complete this pledge form and to forward it to the Saratoga County Chamber of Commerce, 28 Clinton Street, Saratoga Springs, NY 12866 or via email to email@example.com.
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Healthy eating has never been so
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Get Juiced! What’s happening at Saratoga Juice Bar
WRITTEN BY CHRISTEL MACLEAN AND COLIN MACLEAN
e founded Saratoga Juice Bar in July 2013. Our inspiration for creating Saratoga’s first cold pressed juice bar came from observing and enjoying the fast-growing cold pressed juice trend in New York City and California. Our juice bar, coupled with Saratoga’s 200 year legacy as a wellness center, has proven to be a perfect fit for this vibrant and health conscious community. The miracle of Cold Pressed Juice is that it is nutrition just as nature intended. The Cold Pressed Juice process retains 100% of all the vitamins, minerals and live enzymes. Each bottle of our juice contains a minimum of five pounds of produce, essentially flooding your body with vitally nutrient-rich food. Our belief is that life can be better every day through healthier lifestyle choices. We’ve learned from experience that when you treat your body well, your mind and emotions will follow.
With the holidays fast approaching, consider a healthy juice cleanse ranging from one day to a full week. Each day of cleansing provides you with 6 juices per day and an insulated custom Saratoga Juice Bar caddy. We have recently expanded our cleanse options to include a beginner (The Epiphany), an intermediate (The Awakening) and expert (The Transcendent) levels in order to better customize your experience. Also new is our “Juice “Til Dinner cleanse – a great introduction to juice cleansing. Give the gift of good health! Saratoga Juice Bar gift certificates are a perfect year-round gift solution. Whether it’s coaching you through your cleanse, or customizing your Saratoga Juice Bar experience, we’re here for you. Our story is short and sweet. When you feel great, we do too.
Saratoga Juice Bar is your go-to source for cold pressed juices, juice cleanses, custom smoothies, superfood boosters, fresh food and healthy snacks that fuel you to conquer your world. We offer twelve unique and flavorful cold pressed juices in our flagship retail store at 382 Broadway in the heart of downtown Saratoga Springs. In April 2015, we launched our wholesale operation and currently have over 35 wholesale accounts throughout the capital region, NYC and Massachusetts. The locations are growing daily; for a full listing of where you can find our cold pressed juices just visit our website. Coming soon will be in-store classes and special events as well as the launch of our e-commerce platform allowing us to ship our juices to individual customers nationwide via our website. 18 | HEALTHY SARATOGA | 2015
WEEKNIGHTS Made Easy!
HI, I’M JODIE FITZ! I’m so excited to be sharing some of our family favorites with the readers of Healthy Saratoga magazine! I have spent the last six years traveling in SIX (!) states cooking with kids & families… I can relate to the BUSY COOK : ) As my recipe collection continues to grow, I am starting to share some of the recipes that you will find at our house for meals… Enjoyed by both family … and friends! I am always experimenting & creating tasty bites, finding the simplest way to do it & love sharing great flavor and time saving finds along the way.
LOOKING FOR A NEW DINNER IDEA? Check out this VERY Quick & Easy Turkey Chili packed with tomatoes, peppers, black beans, corn & a whole lot of flavor. This is one of my favorite, lean and delicious, fallback meals. It’s easy, it’s packed with great ingredients, and everyone in my family loves it. I also love that this recipe only requires one pan, little clean-up & can be made in 30 minutes!
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TURKEY CHILI DINNER
WITH BLACK BEANS AND CORN Ingredients
• 2 cloves garlic
• 2 (28-ounce) can diced tomatoes
• 2 tablespoon chili powder
• 3 pounds ground turkey • 2 (15.5-ounce) can black beans • 1 pound fresh corn, frozen • 1 large green bell pepper, finely chopped • 1 cup onion, finely chopped
• 3 tablespoons cumin • 1 tablespoon onion powder • 1 ½ – 2 teaspoons salt • 1 1/2 teaspoons garlic powder • 1 teaspoon cayenne pepper • 1 teaspoon white pepper
1. Fully cook the ground turkey in a sauce pan. 2. Add in the garlic (crushed), onions & bell pepper. 3. Cook until the onions are soft; stir frequently. 4. Add in the tomatoes and black beans; do not drain the beans ahead of time – let their juices add to the flavor. 5. Add the remaining ingredients; the fresh frozen corn (it will thaw in the cooking process), cumin, chili powder, onion powder, salt, garlic powder, cayenne pepper & white pepper. 6. Continue to cook the chili on medium-low, covered, until the peppers and onion are softly cooked. Serve warm.
You can always catch what’s going on in our lives at www.jodiefitz.com and www.facebook.com/jodiefitzcooks, or check out my new cook books coming soon! 20 | HEALTHY SARATOGA | 2015
You can make this ahead of time and simply heat it up to grab & go on busy nights. Or, you can make it and freeze it as part of your meal planning.
Here are some quick & easy ways to swap & trade when cooking & experimenting with recipes that we’ve done at our own counters; 1. Swap canola oil for butter in the sautéing process. 2. When applicable bake or broil meats in certain recipes
instead of frying. For example; try oven baked fried chicken or baked chicken or eggplant parm, etc.
Recipe Serve 6 to 8
3. Ramp up the spices & decrease the amount of salt used in recipes whenever you can. 4. When baking, experiment with replacing vegetable oil
with unsweetened applesauce.
5. Replace sour cream with non-fat, plain Greek yogurt in recipes. 6. When baking, try replacing coconut oil for vegetable shortening. 7. Use as much whole grains as possible. If your family
doesn’t like the taste, try adding in some to create a balance in the flavors. For example; mix whole grain pasta with a high fiber pasta that’s not strong in taste. Or, when baking if a recipe calls for 1 cup of flour, try 1/3 cup of whole wheat & 2/3 of the unbleached white. Continue to increase the whole grains until they adjust. Some is better than none…
8. Toast whole grain breads for picky eaters… it makes a
difference even with kids.
9. Prep veggies ahead of time, maybe on a Sunday, so that they are easy to grab and toss into recipes on busy schedule nights so that time constraints aren’t the problem. 10. Have snacks pre-prepped for after school with a plan so that going to the pantry isn’t the norm, but grabbing what’s on the counter or in the fridge is!
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Healthy R ec
from... s e ip
Made Without Gluten Pumpkin Muffins • • • • • • • •
1 3/4 cups gluten-free all purpose flour 1 cup sugar 1 tsp baking soda 3/4 tsp xanthan gum 3/4 tsp salt 1/2 tsp cinnamon 1/2 tsp nutmeg 1/2 tsp cloves
• • • • • •
2 eggs 1/4 cup water Scant 1/2 cup canola oil 2 Tbsp molasses 1 cup pumpkin puree 1/2 cup raisins, soaked in hot water for ten minutes and then drained • 1/4 cup chopped walnuts
Preheat oven to 350°F and fill muffin tins with paper liners. Combine first eight ingredients in a small bowl. Combine remaining ingredients in the bowl of a stand mixer. Mix with the paddle attachment until well combined. Add the dry ingredients to the wet and mix just until no dry streaks remain. Let sit at least 20 minutes. Fill each liner 2/3 full with batter and bake 2025 minutes, or until a toothpick inserted into the center comes out clean. Cool tins on wire racks, popping each muffin out a little bit from the tins to keep them from steaming. link to recipe: healthylivingmarket.com/recipes/hlbakeshops-gluten-free-pumpkin-muffins/
Coq au Vin • • • • • • • •
2 lbs chicken breasts 3/4 cup flour 1/4 lb bacon, sliced in 1/4” strips 1 1/4 cups quartered white button mushrooms 1/4 lb pearl onions 1/4 Spanish onion, large-diced 1 stalk of celery, large-diced 1 1/4 cups large-diced carrots
• • • • • • •
1 clove garlic, crushed and finely chopped 3/4 cup Pinot Noir 1 1/4 tsp tomato paste 1 bay leaf 1 1/4 cups chicken stock Vegetable oil, for searing (if needed) Salt and pepper, to taste
Dredge the chicken in the flour and set aside. In a large skillet over medium-high heat, render the bacon until crispy and remove the bacon to a paper towel to drain, keeping the fat in the skillet. Sear the dredged chicken breasts in the skillet until golden brown, adding vegetable oil if there’s not enough bacon fat remaining. Remove chicken once it becomes golden brown and add the mushrooms, pearl onions, Spanish onion, celery, carrots, and garlic to the skillet and sauté until tender, about 15 minutes. Add the Pinot Noir to the skillet to deglaze it, scraping any brown bits up from the bottom, and add the tomato paste, bay leaf, and reserved bacon and cook for 4 minutes. Add chicken and chicken stock and continue cooking until chicken reaches 165°F internal temperature. (If the sauce isn’t thick enough, make a roux with some butter and flour and add it until you achieve the desired consistency.) Remove bay leaf and season to taste with salt and pepper. link to recipe: healthylivingmarket.com/recipes/hl-cafes-coq-au-vin/ 22 | HEALTHY SARATOGA | 2015
Beef Picadillo • • • • • • • • • • • • • • • • • • • • • •
1 Tbsp olive oil 1 1/2 cups diced onions 2 1/2 tsp minced garlic 3/4 cup small diced carrots 1/2 tsp cumin 1/2 tsp thyme 1/2 tsp coriander 1 tsp chili powder 1 tsp salt 1/3 tsp cinnamon Pinch of cayenne 1 1/4 cups small diced zucchini 1 1/4 cups small diced green bell pepper 1 14-oz can crushed tomatoes 1 14-oz can diced tomatoes 2 1/2 tsp cider vinegar 1 lb ground beef 1/3 cup chopped green olives 1 Tbsp chopped flat leaf parsley 1 Tbsp chopped cilantro 1/3 cup raisins Salt and freshly cracked black pepper, to taste
In large straight-sided skillet, heat olive oil over medium-high heat. Sauté onions until tender, add garlic and carrots, and cook for 10 minutes, stirring frequently. Add cumin, thyme, coriander, chili powder, salt, cinnamon, zucchini, and green bell pepper, and cook for another 10 minutes, stirring frequently. Add crushed tomatoes, diced tomatoes, and cider vinegar, stir to combine, and bring heat up to a simmer for 15 minutes. Meanwhile, cook ground beef in separate skillet until pink remains. Drain off residual fat and add beef to the tomato sauce. Add olives, parsley, cilantro, raisins, salt, and pepper and adjust seasonings as needed. Serve with rice. link to recipe: healthylivingmarket.com/recipes/hlcafes-beef-picadillo/
Curried Sweet Potato Salad • • • • •
2 lbs sweet potato 2 Tbsp olive oil Heaping 1/4 cup mayonnaise 1 1/2 Tbsp chopped cilantro 1 1/2 Tbsp chopped parsley
• • • •
1 heaping tsp curry powder 1 1/2 Tbsp mango chutney 2 tsp salt 1/2 tsp pepper
Preheat oven to 375°F and line two baking sheets with parchment paper. Medium dice sweet potatoes, toss with olive oil, and spread out on baking sheets. Roast until firm-tender, about 10 minutes. Remove from oven and let cool to room temperature. Meanwhile, combine remaining ingredients in large bowl, mixing to incorporate thoroughly. When sweet potatoes are ready, transfer them to the bowl and toss to combine with dressing. link to recipe: healthylivingmarket.com/recipes/hl-cafes-curried-sweet-potato-salad/
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Healthy R ec
from... s e ip
Apple Cider and Onion Pork Chops *Ingredients available at the market. • 4 pork chops* • 1 tablespoon flour
• 2 teaspoons oil • 1 onion*, sliced • 1 cup apple cider*
Season the flour with a little salt and pepper. Lightly flour the pork chops and brown on one side in butter in non-stick skillet over medium heat. Turn chops and stir in onion and apple cider. Bring to a boil, lower heat, cover and simmer for 5-7 minutes or until pork chops reach an internal temperature of 145 degrees. Makes 4 servings.
Pumpkin Egg Custard *Ingredients available at the market. • 2 cups pumpkin* puree (or cooked, pureed butternut or buttercup squash, or sweet potato) • ½ cup milk* • 4 eggs*, beaten
• • • •
½ teaspoon salt 2 teaspoons vanilla extract 2 teaspoons pumpkin spice (or equivalent blend of cinnamon, nutmeg) ¼ cup honey*
Preheat oven to 350 degrees. Spray 6 oven-proof ramekins or custard cups with nonstick cooking spray. In a large bowl mix together pumpkin, milk, eggs, vanilla, spices and honey. Pour mixture evenly into ramekins. Place ramekins into larger baking dish for easy transport and stability in oven. Bake for 40 minutes or until a knife comes out clean. Add a dollop of whipped cream (optional). Makes 6 servings. 24 | HEALTHY SARATOGA | 2015
Simply Baked Whole Cauliflower *Ingredients available at the market. • 1 large head cauliflower* • ¼ cup chopped leeks* • 2 cloves minced garlic*
• ¼ cup butter • ¾ cup Italian seasoned bread crumbs
Preheat oven to 375 degrees. Remove outer leaves from cauliflower, place in a steamer basket and steam for about 20 minutes. In a small skillet, melt the butter, add leeks and garlic, cook gently for about 3 minutes. Add breadcrumbs and mix thoroughly. Place the steamed cauliflower in a baking dish with flowerets facing up. Pat the breadcrumb mixture evenly all over the cauliflower. Bake for about 15 minutes or until golden brown. Makes 6 servings.
Apple Carrot Bake *Ingredients available at the market. • 2 medium apples*, peeled and sliced • 2 cups of thinly sliced carrots* (approx. 4 carrots, any color) • 1 cup cider*
• 2 tbsp. butter • 4 tsp. sugar • 1/8 tsp. ground cinnamon
Heat oven to 350 degrees. In a saucepan, combine apples, carrots and cider. Cover and cook over medium heat until apples are almost tender (5 minutes). Drain. In a medium-baking dish (2 qt.) put in apples and carrots and dot with butter. Mix together the sugar and cinnamon and sprinkle over the apple-carrot mixture in the baking dish. Bake for 30 minutes or until glazed. Makes 4-6 servings.
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Healthy R ec
from... s e ip
Shepherd's Pie Filling: • 1/2 pd fresh shiitake mushrooms • 1 cup green lentils • 1 bay leave • 1 onion diced • 1/2 cup diced carrot • 1/2 cup diced celery • olive oil • 1 teaspoon each sage, thyme, and rosemary • Tamari to taste • Fresh black pepper
Topping: • 2 pounds Yukon Gold Potatoes • 1 teaspoon fresh rosemary leaves • 1 teaspoon sea salt • Fresh black pepper • 1 cup plus, soy milk • 6 tablespoons earth balance
Place the lentils, bay leaf, and 4 cups of water in a 2-quart saucepan over high heat. Bring to a boil and simmer until lentils are done - 30 minutes. Prepare topping. Wash and cut potatoes into chunks. Place potatoes, rosemary, and sea salt in a 4-quart saucepan with water to cover potatoes. Bring to a boil. Simmer until potatoes are done. Drain potatoes. Blend potatoes, earth balance, salt and pepper in mixer. Add soy milk to create desired creaminess. Set a side. Discard bay leaf and drain lentils reserve some cooking water. Place onions, carrots, celery, and oil in a sauté pan over medium heat. Cook 8 to 10 minutes. stir to prevent sticking. Remove stems from mushrooms and slice. Add mushrooms, lentils, herbs, Tamari, and black pepper. Simmer uncovered over low heat, about 25 minutes. Preheat oven to 325 degrees. 26 | HEALTHY SARATOGA | 2015
Crust: • 1 2/3 cup spelt flour • 1/2 teaspoon baking soda • 1/2 teaspoon baking powder • 1/2 teaspoon sea salt • 2/3 cup soy milk • 1/3 cup olive oil
Crust: Mix dry ingredients together in a bowl. Whisk wet ingredients together in a separate bowl. Stir the wet into the dry to form a dough. Lightly oil a 10-inch pie pan, press dough down to form crust. Make sure dough is evenly distributed across the bottom and along the sides. You might need to damp fingers. Fill crust with lentil mixture. Top with mashed potatoes, smooth with a wet spatula. Brush with olive oil and sprinkle with paprika. Bake in the oven for 30 minutes or until golden brown. Remove the pie from oven and let rest, before serving.
Carrot Soup • • • • • • •
2 cups diced onions 3 cups diced carrot 2 cups peeled, diced sweet potatoes 2 tablespoons olive oil 1 tablespoon each cumin, fennel, caraway seeds, and coriander. 1 (15 oz.) can of coconut milk salt and pepper to taste
Combine the vegetables, oil, and seasoning in a heavy bottomed 4 quart saucepa, over medium heat. The vegetables should cook gently and should not brown. Lower the flame, cover, and cook for 5 to 10 minutes Add 5 cups water and raise the heat to boil. Lower the heat and simmer soup until vegetables are soft. about 20 minutes. Puree the soup and add coconut milk. Season with salt and pepper to taste.
Stuffed Peppers with Quinoa and soysage • • • • • • • • •
6 large bell peppers 1 package of Chorizo soysage 1 onion 1 cup Quinoa 1 teaspoon salt 1 clove garlic Fresh or dry herbs 1 can (15oz.) tomato sauce 3/4 cup shredded vegan mozzarella cheese
Cut the tops off the peppers. Remove seeds, membranes, and rinse peppers. In a 4-quart Dutch oven, add enough water to cover bottom. Add peppers and bake 350’ for 15 minutes. Bring 2 cups water to a boil in a 2 quart saucepan. Add quinoa and cook until grain is transparent. About 20 minutes. In a 10 inch skillet, sautee onion, garlic, and chop up the tops of the peppers. About 10 minutes. Add chopped soysage and quinoa. Season with oregano, thyme, and parsley. Stuff peppers with mixture. Make sure peppers are upright. Top with tomato sauce. Cover and bake 20 minutes. Uncover and top with vegan cheese. Bake another 15 minutes.
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Nutrition and A Healthy Diet:
Facts, fads &
Fallacies WRITTEN BY MAUREEN WERTHER
emember those TV ads with the image of the male and female cartoon characters on diets? The guy cartoon shrinks in size after a few weeks on a diet, while the woman cartoon stays the same rounded shape. Sound familiar? Well, while it’s not always quite so drastic, it is a fact that women are often more, shall we say, challenged then men when it comes to maintaining a healthy weight and body mass index (BMI), particularly as we age.
And of course, exercise is a critical piece of the lifestyle pie, so to speak. Petroski also reminds us that, as we age, a woman’s metabolism begins to slow down. Maintaining a well-balanced diet, combined with 155 minutes a week of moderate exercise will not only help with weight management and how we look and feel; it also reduces our risk of diabetes, cancer, heart disease, and hypertension. Sound like a lot of time? Do you say to yourself, “I’m just too busy! There’s not enough time in my day, between family, work, and social obligations! Where would I fit in 155 minutes for exercise?”
Think about the typical one-hour Maintaining a well-balanced diet, Because of our biology and our role as primetime TV show child-bearers, women’s body fat percentage combined with 155 minutes a week of moderate you love to watch. is higher than men’s, while our muscle Now, think about exercise will not only help with weight mass is lower. And of course, since it takes how many minutes more calories to maintain muscle than to of that one hour management and how we look and feel; maintain fat, women require fewer calories show are eaten up it also reduces our risk of diabetes, cancer, by commercials. In than men. So, it’s really important to make sure that the calories we consume are 2013, that number heart disease, and hypertension. giving us the best bang for the buck! was 14 minutes and 15 seconds on average. I asked Lisa Petroski, MSRD, Out Patient And the numbers were significantly higher on Cable TV! Now, Dietician at Ellis Hospital for the last 15 years, what women need think about how much you could achieve during the commercials, to know about diet, nutrition, and staying healthy. She promptly pointed out that it’s all about lifestyle. “Diets are not lifestyles and while still enjoying your favorite program and not taking any time away from work, family, or socializing. Try getting on the floor at they can’t be sustained indefinitely,” says Petroski. every commercial and do sit-ups, pushups, leg lifts, or yoga poses. Take the latest diet fad – the high protein, low carbohydrate craze And, be sure to include weight-bearing exercises as part of your has food manufacturers and their marketing people jumping routine. Women begin losing muscle mass in our 30s and the only through hoops to prove to consumers that their particular brand of way to replace it and maintain it is by lifting weights. So, keep cereal or yogurt is higher in protein than the competitor’s brand. some small dumbbells nearby. You will be amazed by how quickly you’ll begin to notice a change in your energy level and even how Petroski notes that, in reality, people’s daily caloric intake should your clothes fit! be 50% carbs, 20% protein, and 30% fat. When counseling clients and developing a healthy eating lifestyle plan for them, she uses “My Plate,” a simple visual guideline created by the USDA as part of its dietary guidelines for Americans. It illustrates the five food groups and the recommended amounts of food from each group that we should be putting on our plates. The USDA has some great tips for women looking to improve their nutritional lifestyles, ranging from cooking tips, to calculating your BMI, and tracking what you eat. Petroski suggests going to www.choosemyplate.gov for all sorts of valuable information and simple tactics to help you develop and maintain a healthy lifestyle.
Start your own indoor herb garden and create healthy, tastier meals! 28 | HEALTHY SARATOGA | 2015
With so many options in Saratoga County...
it's Time to Get
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Photo by SaratogaPhotographer.com saratogaTODAYnewspaper.com
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Saratoga County's Trail System: Several Healthy Options WRITTEN BY MATTHEW E. VEITCH
There are several options for trails in Saratoga County. The County has trails for hiking, biking, horseback riding and running available. Some of the earliest trails were proposed in the late 1990s, and since then, the County has completed many projects, and has several more in the works for the future. There are trails in many of our towns and Cities, and Saratoga County continues to be a leader within New York State for trail development.
Let me introduce you to some of our trails…
The Zim Smith Trail, running through the central part of the County, the Spring Run Trail, located in Saratoga Springs and the County’s Forestland trail program.
The Zim Smith Trail This is a nine-mile trail that begins at the end of Oak Street, in Ballston Spa, heads south through the towns of Ballston, Malta and Clifton Park, and currently ends at Coons Crossing Road in the town of Halfmoon. It is a wide, paved trail through most of its length, but the most southerly section is a stone-dust trail. It can be ridden with a road bike throughout its length. It is a relatively flat trail, and can be a very pleasant walk or ride through the middle section of Saratoga County. Plans are well underway to extend the trail from Coons Crossing to the City of Mechanicville, running along a railroad Right-of-Way, to Elizabeth Street. From there, the trail will use city streets to downtown Mechanicville. Once the southern section is complete, the County plans to extend the trail northward to the Saratoga Spa State Park, which will allow people to get to downtown Saratoga Springs.
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The Spring Run Trail
This trail was originally proposed by the Saratoga Springs Open Space Committee (now Saratoga PLAN), and is a one-mile trail located to the East of downtown. It is located (approximately) on an old railroad bed that once took travelers from downtown Saratoga Springs to Saratoga Lake. One can walk to the trailhead from downtown along High Rock Avenue, or along Lake Avenue, then turning Northward on East Avenue. The parking area and trailhead is located near the intersection of East and Excelsior Avenues. The trail is relatively flat, wide, and paved for its entire length. Remains of an old railroad overpass are evident on this trail, and it runs along the Spring Run creek for most of its length. The trail terminates within sight of the I-87 Northway. Plans call for this trail to continue someday under the Northway, where it will become part of the future Greenbelt trail.
Saratoga County’s Forestland Trail Program The County is also building trails on forested parcels that it owns in various areas in the County. The Trails Committee was formed in 2009 and one of its first priorities was to begin developing the County’s forestland into hiking trails. These parcels were granted to the County from the State around 80 years ago, and they are used for logging operations, forest management, and now recreational trails.
The County currently has four trails available for public use. They are located next to the Wilton Mall, on Edie Road in Wilton, on Gailor Lane in Northumberland, and Redmond Road in Moreau. These are dirt paths that were former logging roads within the parcels, and are fairly easy hikes. The Moreau parcel has been designated as an equine trail, but it is open to anyone to explore. This program will continue, and more County forest trails will be opened around the County in the coming years.
These are just a few of the options for those who are looking for recreational trails in Saratoga County. There are several resources available to find other trails. Google Maps has a trail overlay, which shows many of the trails. Saratoga PLAN has some of the trails they manage on their website, and Saratoga County has the forestland trails on their site. More trails will continue to be developed and with Saratoga Springs continually working on trail development, Saratoga County proves itself as a great place for those looking for recreational opportunities! Matthew E. Veitch is the Chairman of The Saratoga County Board of Supervisors
TOWN OF HADLEY TOWN OF DAY
VILLAGE OF SOUTH GLENS FALLS
Saratoga County Equine Moreau Trail
_ ^ TOWN OF MOREAU
TOWN OF CORINTH
TOWN OF EDINBURG
Moreau State Park TOWN OF WILTON
Edie Rd. Trail
The Great Sacandaga Lake
TOWN OF GREENFIELD TOWN OF PROVIDENCE
Hudson Crossing Park
Kalabus Perry Trail Spring Run Trail
VILLAGE OF SCHUYLERVILLE
Louden Rd. Trail
CITY OF SARATOGA SPRINGS
TOWN OF MILTON
Saratoga Spa State Park
TOWN OF GALWAY
_ ^ TOWN OF SARATOGA
_ ^ Saratoga Lake
VILLAGE OF BALLSTON SPA
TOWN OF MALTA
TOWN OF CHARLTON
VILLAGE OF VICTORY
Saratoga County Providence Tract
n R iv
_ ^ Hennig Preserve
TOWN OF NORTHUMBERLAND
TOWN OF BALLSTON VILLAGE OF ROUND LAKE
TOWN OF STILLWATER
Champlain Canal Trail
_ ^ CITY OF MECHANICVILLE
Zim Smith National Recreation Trail TOWN OF HALFMOON
TOWN OF CLIFTON PARK
i ve kR w a
r TOWN OF WATERFORD
Vischer Ferry Nature Preserve
_ ^ 18
1 inch = 5 miles
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SELECT LOCAL RUNNING EVENTS October-December 2015 SUNDAY, OCTOBER 11
MOHAWK HUDSON RIVER MARATHON & HANNAFORD HALF MARATHON 26.2 miles: Schenectady to Albany 13.1 miles: Colonie to Albany mohawkhudsonmarathon.com Runners go the distance along the Mohawk and Hudson rivers.
SATURDAY, OCTOBER 17
FRIDAY-SATURDAY NOVEMBER 13-14
3RD ANNUAL 24-HOUR FIGHT AGAINST HUNGER Fleet Feet Sports stores in Albany and Malta www.fleetfeetalbany.com Run short intervals during a day-long event to benefit the Regional Food Bank of Northeastern NY.
THURSDAY, NOVEMBER 26
GREAT PUMPKIN CHALLENGE 5K and 10K Run/Walk Kids’ Fun Run Saratoga Spa State Park saratogabridges.org
Savor this festive Thanksgiving run with friends and family.
Join these popular fall races to benefit Saratoga Bridges.
THURSDAY, DECEMBER 31
SUNDAY, OCTOBER 18
SARATOGA CROSS-COUNTRY CLASSIC Open and USATF Adirondack 5K XC Championship USATF National Masters 5K XC Championship Kids’ 2K and 3K races 5K USATF Adirondack Race Walk Championship Saratoga Spa State Park saratogaxcclassic.com
CHRISTOPHER DAILEY TURKEY TROT 5K City Hall, Saratoga Springs christopherdaileyfoundation.com/turkeytrot.htm
FIRST NIGHT SARATOGA 5K Skidmore College, Saratoga Springs saratoga-arts.org/firstnight/5krun
Send 2015 out in style and get a jump on your 2016 fitness resolutions! Race listings courtesy of
Conquer the iconic cross-country course on the park’s trails.
SATURDAY, NOVEMBER 7
REVOLUTIONARY RUN FOR VETERANS 5K Kids’ Fun Run Fort Hardy Park, Schuylerville runsignup.com Run through this Revolutionary War historical area.
SUNDAY, NOVEMBER 8
MVP HEALTH CARE STOCKADE-ATHON 15K Kids’ Race and Fun Run Veterans Park, Schenectady stockadeathon.com Celebrate the 40th anniversary of this classic 15K race. Special guest: 1972 Olympic marathon gold medalist Frank Shorter.
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Your Capital Region source for running footwear, apparel, and accessories. We offer a free custom fit process and 11 leading brands of footwear. Ask us about upcoming Good Form running classes, winter apparel clinics, and our Fleet Feet Distance Project training programs for runners of all abilities. Make new running friends in our year-round Running Club, hosting weekly runs throughout the region. Fleet Feet Malta | Rte. 9 Shops of Malta | 400-1213 Fleet Feet Albany | 155 Wolf Road | 459-3338 www.fleetfeetalbany.com
2015 | HEALTHY SARATOGA | 33
Ibex Energy Free Tights
iRun Media Bands
LIFE IS GOOD Crewneck Sweatshirt
iRun Newton Sneakers Patagonia Yoga Pants
Ibex Shak Vest
Now you're motivated...
Patagonia Sports Bra
Wear this! active clothing for the active lifestyle
Northface Zip up Jacket Suunto Sport GPS and HRM
LIFE IS GOOD T-Shirt
Merrell Hiking Boot 34 | HEALTHY SARATOGA | 2015
LIFE IS GOOD Sweatpants
LIFE IS GOOD Long Sleeve T-Shirt saratogaTODAYnewspaper.com
WRITTEN BY Rebecca
Davis, PHOTOS BY Markbolles.com 2015 | HEALTHY SARATOGA | 35
In a room glowing red with candlelight, looking around gives a perspective of ten shadowed bodies, all positioned in synchronized downward dog. Sweat drips from my forehead as I lift myself up to do the same. The shadow next to me does a handstand while I lay back and watch for a moment, amazed at the tranquility of the heat and my heart beating loudly in my ears. I’m in the middle of Warm Candlelight Flow, my first hot yoga class. Hot yoga is often associated with the style of Bikram Yoga, made popular in the west by Bikram Choudhary in the 1970’s. Bikram is a series of 26 poses, combined with breathing exercises that are performed in a room heated to approximately 105 degrees. The Warm Candlelight Flow I participated in was after a Bikram class, and used the residual heat, making it slightly cooler at 90 degrees.
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" " “For me, hot yoga is a lifestyle, a community of people that are like-minded. People who do hot yoga tend to become committed very quickly,” said Cindy Lunsford, owner and instructor at Hot Yoga Saratoga, where she invited me to her evening class by candlelight. “For some people, it’s all about exercise. For others, it’s a form of meditation or rehabilitation. For me, it is a place where I know I can be happy and healthy, surrounded by people who are seeking the same thing.” Hot yoga provides similar health benefits as nonheated yoga, such as improved circulation, balance, flexibility and mental focus. According to Lunsford, when heat is added, it allows for higher intensity and enables you to get deeper in the poses. It also adds another important component: sweat. “Sweat is our main form of detox, our skin is our largest organ. Sweating is a sign of health, and that your body is efficient. Sweating in the hot room is amazing. I sweat every day, and the days I don’t, I can feel it,” said Lunsford.
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Breathing is also key when doing hot yoga. In such a hot room, it can be hard to get through a class without learning how to breathe properly and effectively. Lunsford explains how over time, with practice, the body becomes more efficient and lungs begin to maximize on their own. However, the focus on breathing, combined with the heat, requires an intense level of concentration. “People who start taking [yoga] get more control of their minds,” Lunford continues. “In order to be able to hold a balanced pose, in the heat, sweat dripping down your face, the teacher telling you all these things, the mirror, the lights, people beside you, that level of focus requires so much more than most things in our daily lives. You are challenging yourself in new ways and overcoming boundaries. You begin to become very centered and focused.” Laura Palkovich, owner of the local bridal shop, Lily Saratoga, has been doing hot yoga for several years, after an Achilles tendon injury forced her to stop running in marathons.
“Hot yoga transformed my body and my attitude about exercise. It helps to ground me, and it keeps my mind from racing. It’s good to have something that can bring you back down,” said Palkovich. “With [hot yoga] you get to zone out, be by yourself and go within. It’s a way to take care of yourself.” Not everyone can participate in hot yoga however, as it is a very intense experience. Those with preexisting conditions, such as high blood pressure or heart problems, or those with any health concerns, are strongly advised to talk to their doctors first. However, for most people, hot yoga is a safe and healthy way to stay physically and mentally fit. “We’re trying to dispel the idea that yoga is for a certain kind of person. It is for all body types, anybody who is looking for a change in their life,” said Lunsford. “It could be mental change, or it could be they want to lose weight. I can’t guarantee it, but most people do lose weight, they tone and they get fit, if they come consistently.” Though hot yoga is popular all year, now that mornings and evenings are gradually getting cooler, more people are starting to return to the studio for their winter hot yoga routine. For beginners, the cold winter months are perfect for trying out a new way of staying fit, and staying warm.
2015 | HEALTHY SARATOGA | 39
WRITTEN BY MARCIE FRASER, PHOTOS BY MARKBOLLES.COM
older nights and fewer hours of daylight can trip us up and cause our fitness routines to Fall backwards. The Fall & Winter season can be the perfect time to tone up and take some weight off, just in time for Spring! Sticking with your usual exercise routine is one of the best ways to boost your chances of starting the New Year without adding a few pounds.
If you’ve been exercising outdoors all summer, switching gears to work out in the cooler months can be difficult. Cold weather can be the biggest obstacle in starting or maintaining a fitness program. If cooler temperatures are keeping you from outdoor exercise and you don’t plan on joining a gym, set yourself up with a few essentials to keep you moving forward. Prevent your fitness program from falling backwards by setting yourself up for success… indoors!
TO GET STARTED... YOU WILL NEED A SET OF LIGHT WEIGHT DUMBBELLS AND A STABLE CHAIR. LIGHT DUMBELLS
ELBOWS AT 90
When doing any exercise remember to use caution. Be sure to check with your doctor before starting any exercise program. 40 | HEALTHY SARATOGA | 2015
Position yourself with legs together and your hips at a 90 degree angle Keeping your back in a flat position with your elbows at your hips. Kick back both arms, and contract the triceps at the top. Return to the starting position.
FOUR SETS, 12 REPETITIONS.
Sit on a sturdy chair with a high back. Plant your feet on the floor. Scoot your buttocks to the edge of the seat. Bring arms down, allow a stretch for the full range of motion, keep elbows at a 90 degree angle, and press up.
FOUR SETS, 12 REPETITIONS.
2015 | HEALTHY SARATOGA | 41
FOUR SETS, 12 REPETITIONS.
Sit on a sturdy chair with a high back. Plant your feet on the floor. Scoot your buttocks to the edge of the seat. Allow your arms to hang at your sides. Curl your biceps up toward your shoulders, allow your elbows to move ahead of your hips to ensure constant resistance on the bicep, at the top squeeze and contract the biceps. Slowly return to the starting position.
Lie flat on a comfortable surface. Comfortably lock your hands behind your neck to support your head. Pull your knees up toward your chest, feel your low back press into the floor. Very gently raise your chest up to the ceiling and at the same time, pull your knees toward your chest. As you lift your legs toward your chest, exhale and hold for three seconds. Return to the start. 42â€‚ |â€‚ HEALTHY SARATOGA | 2015
# Separate your legs beyond shoulder width, keep a slight bend in your knees, point your toes slightly outward. Place your hands on your hips and lunge to one side. Lean as far sideways as you can, keep your knee over your toe. Return to the start position and continue on that same leg. Repeat on the other leg.
AIM FOR 15 REPS
When you hit 15 reps, grab some light dumbbells for more resistance.
2015 | HEALTHY SARATOGA | 43
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Health Through Saratoga Springs’ Famous Mineral Water WRITTEN BY Rebecca
Davis, PHOTOS BY MarkBolles.com
The History of “Taking the Waters” Saratoga Springs has been an epicenter of health for hundreds of years, thanks to its naturally occurring carbonated mineral springs. Though there are only roughly 20 springs left in the area (at one point there were over 200), people still come from all over the world to experience the possibilities for health they bring. Long ago, Native Americans kept the springs a secret, and used them to survive. In the long winters, the springs never froze because of the high sodium content, so animals would come to drink, which provided many resources for the native people. They believed the naturally carbonated water was stirred by the god, Manitou, who endowed it with healing properties. In 1929, Governor Franklin Roosevelt sought to develop a health treatment facility in Saratoga Springs. In 1935, the Roosevelt Bath House was created. Later in life, Roosevelt was known to use mineral water as a treatment for his severe polio. In order to explore the mineral waters and the health benefits many say they provide, I used them in the two ways they are best known for: drinking and bathing.
2015 | HEALTHY SARATOGA | 45
Drinking the Waters “If the word ‘wellness’ is spoken in the United States, Saratoga should pop into your head automatically,” says Trent Millet. Millet is a tour guide for the many mineral springs located throughout Spa State Park, and one warm afternoon, he introduced me to them. Though it can’t be scientifically proven, drinking the mineral waters are thought to help relieve, and even cure, a plethora of health problems including: digestive upset, arthritis, diabetes, high and low blood pressure, skin conditions such as eczema and psoriasis, circulation issues, gout, osteoporosis, anemia, hangovers, and more that are simply too numerous to list. Each issue typically has its own prescription for how the water should be taken and in what amount. The health benefits are thought to come from the high concentration of minerals in the water, such as potassium, iron, magnesium, calcium and lithium. “We don’t get enough minerals, at least not the right kinds,” Millet explains. “All of the minerals in this water are in colloidal form, meaning they are super absorbable. They have the same molecular pattern as minerals in the body, which is another reason why they absorb so readily.”
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“If you are healthy, you are 70% water,” Millet continued. “You wouldn’t eat one kind of vegetable, so why just utilize one kind of water to make up the 70% water miracle you are now?”
For Millet, he has experienced the health benefits of the water first-hand. He claims his colitis has been reversed and his digestion reset by taking one or two six-ounce glasses of mineral water from Hathorn Spring before meals. He also shares with me personal testimonials from the many people he has encountered that have benefited from the waters. “Is there a vast improvement for most people? Yes. I see miracles here all of the time,” Millet shared. On our tour, we visited and tasted six different springs, Polaris, Tallulah, Karista, State Seal, Hayes and Orenda, each with their own level of minerals and therefore, unique health benefits. Having never tried the mineral water straight out of the spring, I was curious to sample each one. Each one tasted different, but the general taste is slightly salty and metallic. It’s an acquired taste for sure, unlike any water I had tasted before, but pleasant to slowly sip, and enjoy the crisp, natural bubbliness.
2015 | HEALTHY SARATOGA | 47
Bathing in the Waters Now that I had tasted the mineral water, I knew I had to bathe in it in order to fully appreciate and understand its effects on wellness. Roosevelt Baths and Spa, in Spa State Park, gave me the wonderful opportunity to experience one of their calming mineral baths. The cast-iron tubs, which are original from when the spa was built in 1935, are set into the floor four inches, making them deeper than they look. This way, when you are submerged in the bath, your entire body is below the surface of the water. The mineral water in the baths are from the Lincoln Mineral Spring. It is important to mention that the color of the bath may be alarming to first-time bathers, but it is completely natural. When the mineral water comes through the pipes at 50 degrees, it is infused with hot fresh water to bring it to a perfect bathing temperature of 97 degrees. When this water combination mixes with the air, it turns a yellow-brown color. As the water is highly effervescent from the several liters of carbon dioxide it contains, my first thought was that it was like settling into warm champagne. The bath, combined with the gentle, subtle strumming of guitars pouring out of the speakers, put me into a state of complete relaxation within five minutes. The water temperature was tuned so perfectly that I often could not tell where my body ended and the water began. Every movement sent up a ripple of bubbles that massaged my entire body. During my 40-minute bath, I was planning on checking e-mail and responding to texts. The mineral bath had other plans for me. I felt too serene, too at peace, to even think about the outside world. I settled my head back on my fluffy towel and was completely present in the moment. Forty minutes passed much too quickly, and my attendant returned with a heated towel for me. I noticed immediately after stepping out of the bath that the sunburn I had on my shoulders already looked and felt much better. I felt like I was moving in slow motion, a feeling that lasted all day. I slipped into the steam room to savor my experience a little longer before meeting with Roosevelt Bath and Spa Director, Kim Rossi. Rossi began by telling me that the mineral make-up of the bath I just took is particularly good for any skin, joint or cardiovascular and circulatory issues. Because it is thought to increase oxygen levels and metabolism, bathing is ideal after exercise. Besides the possible health benefits however, it also affects your mindset.
48â€‚ |â€‚ HEALTHY SARATOGA | 2015
“It’s a historical experience, a wellness experience and an original experience.” “Even a type-A personality that says they can never sit in a bath for 40 minutes, something happens after 7 or 8 minutes,” Rossi explains. “When we get in the tub, our minds are racing, we have more important things to do. But then, after a short while, time seems to just slip away.” Rossi tries to take a mineral bath at least once per week and at one point, bathed for 21 days in a row to see what it was like. She goes on to say how 22,000 people visited the spa in 2014, with more expected this year. “It’s a historical experience, a wellness experience and an original experience,” Rossi concludes. The Roosevelt Baths and Spa have baths available daily, but reservations are required. Mineral water tours with Trent Millet are available Saturdays, Sundays, Tuesdays and Fridays at 10 a.m., 1 p.m. and 3 p.m. Tours leave from the Roosevelt Baths and Spa porch, located at 39 Roosevelt Drive, in Saratoga Springs. For more information about the mineral baths and tours, please visit RooseveltBathsandSpa.com saratogaTODAYnewspaper.com
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The LIVESTRONG team: Project Manager John Higgins, Coach Shannon Hmura, Membership Engagement Coordinator Jenny Killian, Instructor Lauren Frankford, Saratoga Regional YMCA Interim CEO Kelly Armer.
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ng/ 8 pages to intro
LIVESTRONG Program alumni: Carol Battaglia, Mary Shimp, Tracy Gutermuth, Ellen Salerni, Ginny D’Ambrogio and Jason Drolet.
2015 | HEALTHY SARATOGA | 51
Whole Person STORY BY ARTHUR GONICK PHOTOS BY MARKBOLLES.COM
he LIVESTRONG program at the Saratoga Regional YMCA (SRYMCA) provides a comprehensive answer to the question:
You just survived cancer. Now what? LIVESTRONG is a program involving exercise and reaching important fitness goals, but yet it is so much more. This becomes obvious, not only from the passion about the program by those who provide it; but also from the energetic zeal that emanates from those who have gone through it.
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“This program saved my sanity,” said Survivor Tracy Gutermuth, “probably my life.” Tracy and the others we visited with wear the moniker “Survivor” as proudly as a Congressional Medal of Honor recipient would. SRYMCA was one of the pioneers in adding LIVESTRONG to its program offerings, the first to do so in the Capital Region. It followed writing and receiving a grant, and approval of their Board of Directors, which is noted because this is a program that is offered at No Cost to its recipients. The program, which began at SRYMCA in 2012, has grown in popularity amongst cancer caregivers who refer cancer patients, that it is now offered at three of SRYMCA’s branches: Saratoga Springs, Wilton and Malta. saratogaTODAYnewspaper.com
LIVESTRONG at the Saratoga Regional Y Mends
the Body, Mind & Soul
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LIVESTRONG at the YMCA brings people together. It’s a support group as much as an exercise group.
Since inaugurating LIVESTRONG at the YMCA program, they have served over 140 survivors, with another 25 that began a new 12-week program in September (SRYMCA is currently doing intake for its next round of sessions, which will begin in January, 2016). “During the intake process, the participants meet with their coaches,” said Project Manager John Higgins, “and we do baseline testing in categories like balance, flexibility and strength. We re-test at the end of the program to judge their progress. The program itself, though, is tailored to the needs of the individuals and the group. We are provided materials from LIVESTRONG that provide lesson plans and a basic structure. But each session is geared to the needs of the group.” The classes meet for 75 minutes, twice a week, and might include activities such as swimming, weight and gravity training. But while the participants are justifiably proud of their physical progress, they repeatedly spoke of other aspects - emotional and social – that were also by-products of their experience, to tell why LIVESTRONG at the YMCA was so important to them. “I was here for the pilot program,” said Survivor Mary Shimp, “and I lost thirty pounds and gained strength. But the real strength was gained by connecting with everyone in the group – it's not just classes; we get together outside as well.”
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“LIVESTRONG at the YMCA brings people together. It’s a support group as much as an exercise group,” Survivor Jason Drolet said. “We have an email system that allows participants and instructors to stay in touch and share.” A universe of about 60 people participates in this mini, yet mighty social network. “When someone posts that ‘I had a clean scan’, we are all there to send notes of congratulations and support. When people go through cancer treatment, the tendency is to become reclusive – like you are not part of the world. This program brings people together though. We connect with each other, which lets us connect to the outside world.” “Before I participated in LIVESTRONG at the YMCA,” Survivor Carol Battaglia said, “I wasn’t aware of how empowering this program is. The program’s message is all about: ‘You can move forward!’ Having cancer might be the end of life as we knew it, but we learn that our futures are rich.” “When I came to the program, I was frightened,” said Survivor Ellen Salerni. “But then I was able to meet and talk with Tracy and Mary, which helped me to have some hope. They and others became my friends. They would be the ones to call me to go to outside activities. They would be there to meet me when I had to go for a CAT scan.”
“LIVESTRONG at the YMCA is really the only good thing about cancer.” Says Survivor Ginny D’Ambrogio. “One of the best things about LIVESTRONG at the YMCA is that nobody looks bitter or defeated,” Survivor Tracy Gutermuth said. “I’ve yet to meet one participant who wasn’t grateful to be in this program.” Given these comments, it’s not surprising that these and other LIVESTRONG at the Saratoga Regional YMCA alumni are enthusiastic ambassadors for the program – they maintain their social relationships with other participants, but also return to the program as mentors for new class participants, as well as helping with fundraising activities. Because, simply put, this program changed their lives. They did more than just survive. “Frankly, when we started this program, we were probably just as scared as they (survivors) were,” Project Manager John Higgins noted. “But then we started to see the outcomes, and it served as powerful motivations for us all.”
For more information about LIVESTRONG at the Saratoga Regional YMCA, or to donate to help fund the program, contact Project Manager John Higgins at 518-583-9622, ext. 119, or visit www.srymca.org/livestrong-at-the-ymca
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WRITTEN BY ARTHUR GONICK PHOTOS BY MARKBOLLES.COM AND PROVIDED
Dr. Desmond DelGiacco’s career has been devoted to assuring Saratoga Hospital’s care is as elevated as anywhere.
SARATOGA SPRINGS – If you have lived here for any length of time, chances are that you, or a loved one, have been touched by his lifetime of medical service in the community. If you moved here yesterday, the chances are great that you will be.
Desmond R. DelGiacco’s career at Saratoga Hospital is well into its fourth decade. It is intertwined with the hospital’s continued commitment to excellence. While his own modesty might demur to say that he was just one of a committed group - a dedicated Board, a vibrant Foundation and the like – it is safe to say that the members of those groups, along with members of the community, will cite his presence on the scene – Dr. DelGiacco’s leadership, wisdom and guidance – as a key element in making Saratoga Hospital what it is today: The Standard of Care. Without that consistent commitment, Saratoga Springs’ motto of “Health-History-Horses” might be just a slogan.
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A cornerstone of that standard, and a capstone to a professional life of devotion to our health, came this past May 7, with the Grand Opening of The Marylou Whitney and Desmond DelGiacco, MD Intensive Care Unit. And yet, “Dr. Del,” as his devoted staff affectionately calls him, is not resting on his accolades. He runs the unit co-named in his honor today. In addition, he has helped to steward Saratoga Hospital’s overall growth by serving as an Honorary Member of the Hospital’s Board of Trustees from 1986-94; and again from 1996-2003. You can feel the sense of pride Dr. DelGiacco exhibits in showing off the state-of-the-art ICU’s equipment and innovations, from glass that frosts at the flick of a switch, to assure patient privacy and minimize the possibility of infections from curtains; freestanding beds to allow medical professionals increased access to patients; and booms which contain all the medical hardware and minimize cords and wires. The ICU, with a price tag of just under $10 million, is a centerpiece of an overall $34 million Campaign for Surgical and Intensive Care Services, which entails
expansion to a larger new building, also to contain 10 new operating rooms, new pre- and post-operative space, and other amenities. It was a different Saratoga Hospital, indeed a different Saratoga altogether when Dr. DelGiacco, and Betsy, his wife of now over 40 years, arrived on the scene in 1981. “I was doing a residency at Albany Medical Center,” Dr. DelGiacco said, “when I was interviewed by the Board of Trustees. They had polled the medical staff as to the hospital’s needs, and it was determined that critical care and pulmonary specialists were needed. Also, the ICU they had at the time was new, and they needed someone to run it. They guaranteed me an income, which enabled me to establish a private practice. That was the model they used then.” “Today, the physicians are employed by the Hospital, and the staff has grown from about 40 physicians when I arrived to over 300 today. The growth extends through the entire staff – this ICU has 12 new nurses, five patient care assistants, and two new respiratory therapists for example,” he said. When asked about the differences in operating budget, “…it’s a factor of at least 3 to 5, just in labor costs alone. We have a standard that we maintain of no greater than two patients to one caregiver." “Prior to this, we attempted to transfer out patients. That ‘new’ ICU had 12 beds; today this facility has 19, but the important thing is that we have three times the square footage, which enables us to provide a more comprehensive level of care,” Dr. DelGiacco explained. “Today, we can take care of anything in the area of critical care, and rarely have to transfer a patient out of this facility.” “When I got here, it was an economic fact that community hospitals were struggling, and had difficulty keeping up with the times… you had community hospitals closing everywhere – in this area, Mary McClellan in Cambridge for instance.” “But this community is different,” Dr. DelGiacco said. “It stepped up to support the Board and executive management. This community said it wanted an excellent hospital; and expects an excellent hospital. And now they have an excellent hospital.”
May 7, 2015: At the ribbon cutting of the Marylou Whitney and Desmond DelGiacco, MD Intensive Care Unit, as John Hendrickson looks on. saratogaTODAYnewspaper.com
Some of the trends for innovations in care that Dr. DelGiacco sees coming to the fore today arise from the fact that “…our population is aging, as a result of everyone living longer. Initiatives by primary care physicians to treat the risk factors for heart disease are important. Screening in general has become more prominent. We have low-dose CT scans available to us, which enables us to identify and treat early a whole array of cancers – lung, colon, and breast cancers, as well as diabetes. This is important because as the population lives 2015 | HEALTHY SARATOGA | 59
longer, you see more instances of these types of serious disease. Sepsis and other infections, for instance, is a big concern in assisted living and nursing home facilities,” he said.
This community said it wanted an excellent hospital; and expects an excellent hospital. And now they have an excellent hospital."
One of the many skills Dr. DelGiacco exhibits is the ability to deliver less-than-great news with a deft hand. In that connection, he had strong words about the delivery of services in the modern era of health insurance. “Let’s just say that the intention was good, but it was done poorly – if the key is getting to the doctor, and having access to care, it has had a negative impact,” he said. “We have a situation where, yes, we have more insured, but with the premiums and deductibles so high, people are forgoing the primary care they need… we are still seeing a great deal of care in an emergency room setting which could have been taken care of earlier by a primary care physician before it gets to a critical point. And this doesn’t take into account the structure, which is bureaucratic and redundant in many ways… we can’t sustain spending 18/19 percent of our GNP on a health system and have this as a result.” He also had a unique viewpoint on the community’s recommitting to wellness as embraced by the Healthy Saratoga initiatives. “It’s a good thing, because we have a lot of work to do,” Dr. DelGiacco said. “This hospital represents health, and admittedly what I see here (in the ICU) might not be the norm, but statistics don’t lie. And you can walk down Broadway, or any Main Street in America and see it for yourself." “Our population might be living longer, but perhaps not as well. We sleep poorly, we eat poorly. Two-thirds of our population is overweight, a large portion of those are obese. We are building 60 | HEALTHY SARATOGA | 2015
The ICU rooms have state-of-the-art equipment including booms that facilitate better access to patients. saratogaTODAYnewspaper.com
two bariatric operating rooms here for those who are 400 pounds or more – gastric bypasses are a poor substitute for exercise. The largest percentage of new smokers are women ages 15-30." “So anything that emphasizes a healthy lifestyle, focusing on our modern lives filled with stress, long work hours and poor diet, is a good thing,” he concluded. The son of a classic “family physician,” Dr. Desmond DelGiacco’s career has been unique in that it has principally been spent in one community, and at one hospital. “Young physicians today are more attuned to the overall quality of life. I’m from the old breed, where every day is a work day,” he said. “Mind you, I think that this is a good thing that young doctors are looking for this. Our challenge is to sustain a level of service, while offering a lifestyle that is desirable, in a desirable community, so that they want to stay with us a long time.” “This is just one of the many ways the medical landscape is always changing. As Darwin said, ‘It’s not the strongest that survive, but those who can adapt to changing circumstances’." “I’m confident that we will continue to meet the challenges ahead.”
Dr. DelGiacco with Maggie Lock, R.N., who has been with him for decades!
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After undergoing bariatric surgery, Sharon lost 108 lbs and now has enough energy to keep up with her kids!
What You Need to Know
WRITTEN BY MEGAN HARRINGTON PHOTOS PROVIDED
etween hectic work schedules, family demands, and lots of unhealthy food options, it’s not surprising that many of us are a bit heavier than we should be. While a few extra pounds may only be a cosmetic issue, a diagnosis of obesity is much more serious. A simple way to check if you’re within healthy limits is to calculate your BMI (Body Mass Index). The BMI is a person’s weight in kilograms divided by their square height in meters and is the most commonly used diagnostic tool when it comes to calculating a healthy weight. According to
the Center for Disease Control (CDC), a BMI of 30 or more indicates obesity. But if you’re happy with how you look, why should you care if you’re considered obese? Research shows that obese individuals have a higher risk of type II diabetes, heart attacks, high blood pressure, sleep apnea, stroke, arthritis, cancer, fatty liver disease, infertility, and cognitive issues. And numerous medical studies show that morbidly obese individuals have a much higher chance of dying young than their fit counterparts. So… What if you’ve got weight to lose, but none of the diets or exercise plans you’ve tried work? If your BMI indicates obesity and/or you have obesity-related medical problems, you may be a good candidate for bariatric surgery. The Director of Saratoga Hospital’s Bariatric Surgery Center, Dr. Dmitri Baranov explains that, “Obesity is a disease. The notion that it’s just a person’s failure to follow a diet or exercise plan is not true. An obese person’s brain tells them that their weight is normal, when in fact it’s too high.” Bariatric surgery works by affecting the weight set point, diminishing appetite, reducing cravings, and ultimately helping patients make healthier choices.
Jodi had bariatric surgery in November 2013 and has been successful in keeping the weight off. She's now a competitive triathlete!
When it comes to good candidates for weight loss surgery, Dr. Baranov explains that his practice uses NIH criteria, which mainly focus on BMI. NIH criteria currently suggest bariatric surgery for individuals with a BMI of 40 or more (or 35 or more, if medical problems such as diabetes are present). While twenty or thirty years ago, the only option for bariatric surgery was very invasive and involved an abdominal incision; advances in the field have led to many more options.
Sharon "Before" saratogaTODAYnewspaper.com
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Dr. Dmitri Baranov The Director of Saratoga Hospital’s Bariatric Surgery Center
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A gastric bypass is the oldest form of bariatric surgery (in use for 40 years and counting) and often has the highest weight loss results. During surgery, the doctor will section off a walnut-size portion of stomach referred to as the pouch. Post-surgery, the patient will feel very full after only a few bites of food as the pouch can only hold about 1 oz (a normal stomach can hold up to 32 oz!). Adjustable gastric banding is another well-known form of bariatric surgery, although Dr. Baranov says it’s falling out of favor due its lower success rates. During gastric banding, napkin ring-like bands are positioned just above the stomach, leaving a walnut sized portion of stomach above the band. As you swallow food, the esophagus pushes it down to the stomach and because the band narrows the entrance to the stomach, it takes longer for food to move through. As the food waits to be digested, it activates the nerves that give you the “I’m full signal”. Essentially, band options help you to feel fuller with less food. Finally, the newest form of surgery is the sleeve gastrectomy. This option is growing faster than any other bariatric operation. During this laproscopic surgery, most of the stomach is removed; leaving the patient with a narrow sleeve of stomach that connects the esophagus to the intestine. This new, much-smaller organ holds less food than before and thus limits the amount of food the patient can eat. Getting bariatric surgery truly is a lifechanging procedure. Dr. Baranov says, “When it comes to diabetes, there is nothing out there in the medical field that even comes close to bariatric surgery. Insulin requirements diminish dramatically within just days of surgery.” In addition to reducing obesity-related medical problems, bariatric surgery can simply make life easier and better for patients. “The quality of life improvement is remarkable. Individuals, who couldn’t fit in a bus or plane seat before, are now able to travel,” says Dr. Baranov. saratogaTODAYnewspaper.com
After the surgery, it will take several weeks for the stomach to heal and during this time patients follow a post-op diet that starts with liquids and progresses to solids. Bariatric surgery patients will find themselves full on small amounts of food, so it’s important to take a multi vitamin and focus on quality protein. The Saratoga Bariatric Surgery Center provides on-going dietary support and they also encourage moderate exercise as a means for maintaining weight loss. If you have questions about weight loss, Saratoga Hospital’s nationally accredited bariatric surgery program holds regular informational seminars as well as support groups. For more information, visit www.SaratogaBariatricCenter.com.
Sleeve Gastrectomy saratogaTODAYnewspaper.com
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let's talk about...
WRITTEN BY MAUREEN WERTHER PHOTO BY MARKBOLLES.COM
Women’s sexual health is a topic that women are often uncomfortable talking about - with our partners, our closest friends, or even with our doctors. As we transition from child-bearing years into perimenopause and beyond, many of us tend to tiptoe around the subject even more. That’s why access to information about issues such as mammography, menopause, libido, and hormone replacement therapy is vital to safeguarding our continued physical, mental, and emotional well-being. Dr. Amy Knoeller, a physician in practice at Myrtle Street Obstetrics & Gynecology, sums up the entire sexual health conversation: “The best approach to a healthy sexual life includes a good body image and self-perception, treating medical, emotional, and physical issues diligently as they arise, reducing stress, and balancing time shared with children, partner, and parents. And, of course, exercise.” She adds that “connectivity with one’s partner and open discussion of all issues is paramount.” All of this is easier said than done, and the components of the balancing act change and evolve during the different stages of a woman’s life. Good physical health as a component of good sexual health means being diligent about getting regular medical check-ups, pap smears, HPV screens, and of course, mammograms. “Early detection” is the mantra in discussions of breast health and treatment of cancer. Although there has been recent information indicating that perhaps women do not need to be screened as often as previously recommended, Dr. Knoeller states emphatically that all women from age 40 to age 75 should have a mammogram annually. And, of course, for women at higher risk, testing should begin even earlier.
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“The data supports that the benefits outweigh the risks associated with the radiation exposure,” Dr. Knoeller notes. She goes on to say that, while it is not a perfect test, “it is the best test we have,” and it should not be skipped or neglected. She also says that, after age 75, women should have a discussion about mammography with their doctor. However, she feels that all healthy women should continue with mammograms, regardless of age. Estrogen and testosterone are the primary hormones that affect sexual health and libido. As we age and our hormonal levels decline, very often so does our sex drive. In addition, our changing bodies – and our view of ourselves as attractive sexual partners –can have very real consequences in the bedroom. This is when your doctor may prescribe some form of hormone replacement therapy (HRT). Often used to help women struggling with issues such as vaginal dryness, painful intercourse, loss of bone density, and hypoactive sexual desire disorder (HSDD), HRT therapy has been controversial over the years. As a rapidly changing area of study and treatment, there is no “one size fits all” pill or course of therapy. Each woman is different and should consult with her physician, making sure they have full access to information about your medical history, family background, and your current physical, emotional, and mental health. Dr. Knoeller notes that a new oral treatment, SERM, meaning “selective estrogen receptor modulator” is available and works by selectively triggering the hormonal response in a specific treatment area, while acting as an “anti-estrogen” in other tissues. In other words, a symptom like vaginal dryness can be treated without having an adverse effect on breast tissue. Other treatments come in the form of topical vaginal moisturizers. Both types of medications, according to Dr. Knoeller, can help psychologically and emotionally as well, in that they “help prevent the cycle of avoidance created by experiencing painful intercourse.”
Both women and men can benefit by being tested for Vitamin D levels. Studies have shown that many people in the Northeast have low levels of D, due to minimal sunlight exposure. Failure to maintain adequate levels in our systems can increase the risks of bone fracture. But, Vitamin D may also be good for our mental health and our mood level. While there is still no definitive proof to indicate that Vitamin D reduces the risks for dementia, there is an association between lower levels of Vitamin D and mental decline in older adults. Vitamin D is not found in most foods and needs to be added as a supplement. Dr. Knoeller specifically recommends Vitamin D-3 in gel cap form and also notes that it is just as effective and safe to take a weekly allotment in one dose.
By taking care of our mental, emotional, and physical health throughout each phase of our lives, and by maintaining ongoing open communication between ourselves and our partners, loved ones and physicians, we can keep the sexual spark alive and well. For more info, call (518) 587-2400 or visit myrtlestobgyn.com.
Dr. Amy Knoeller and her team
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Of the body’s five senses, you have the power to strengthen one more easily than the rest… and it may literally change the way you see the world! You may be missing out and not even know it. You think your vision is fine, and that your eyes are healthy, but an exam by an eye care professional is the only way to really be sure. “There’s more to vision than just seeing 20-20,” said Optometrist Chad Vaughn.
WRITTEN BY MEGIN POTTER, PHOTOS PROVIDED
The Different Stages of Eye Health. It’s Kids that are at the Greatest Risk From the beginning, set them up for a bright start. “Vision is such an important part of how kids learn,” explained Chad Vaughn of Vaughn Vision Family Eye care at 170 South Broadway in Saratoga Springs. In their early years, it is estimated that as much as 80 percent of learning is experienced visually in children, but nearly half of all kids in the U.S. under the age of 12 years old have never been to an eye care professional, according to the Vision Council of America. It is recommended by the American Optometric Association that children get an official eye exam as young as 6 months old, and again at 3, and at 5 years of age, said Vaughn. “They can’t tell you how they should be seeing; they can only tell you how they see.” Assuming that the routine eye screenings done by the pediatrician or the school nurse are enough is a mistake. Because we have two eyes, it is important they work together as a team to focus and track objects correctly. This is just one of the many complex eye functions in children’s eyes that are not being routinely checked by general practitioners.
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Chart a Clear Path Optometrists, like those at Vaughn Vision, examine and correct sight by also determining retina and optic nerve health, color vision accuracy, and depth perception, at their Saratoga Springs and Guilderland offices. Although he would like to see more preschoolers, Vaughn said that in his more than a decade of experience, it is during their school years that children are often first diagnosed as needing a sight adjustment. “Eyesight continually changes until the age of 18,” said Vaughn, which is why he recommends annual eye exams for anyone already wearing glasses or contacts.
Maintain a Healthy Lifestyle Adults 20 to 40 years old will often experience a slow-down in prescription changes. This stability can be thrown off by the hormonal changes that come with pregnancy or the deficits caused by a neglectful lifestyle. There are five keys to eye health:
1. Diet: Always a good thing for the body, a healthy diet full of leafy greens and colorful fruit will help to keep eye muscles working at full capacity. 2. Exercise and the 20-20-20 Trick: While cardiovascular, full-body exercises are recommended to get the blood
pumping, especially good for those active eye muscles, a simple 20-20-20 routine will help lessen screen strain from too many hours spent staring at our digital devices. By taking 20 seconds to glance 20 feet away every 20 minutes, we can revive our eyes and eliminate the blurry vision, dry eyes and headaches caused by intense use. 3. Smoke Free: Smoking isn’t just an irritant to the eyes; it actually contributes to preventable eye diseases including cataracts, glaucoma and age-related macular degeneration. 4. UV Protection: Use sunscreen for the eyelids. 5. Regular Eye Exams: Because knowing is better than not knowing when it comes to your health.
It’s Never Too Late Eyes are windows that offer a view inside the maturing body. Eye doctors can peer into your eye to see enlarged veins and arteries, the first signs of diabetes, high blood pressure and cholesterol, said Vaughn. In middle and old age, the eye tires and isn’t as flexible as it once was, causing the farsightedness that is often joked about and requires the addition of bifocal or reading glasses. Eye diseases become a problem for everyone as they age, especially in those with a history of macular degeneration in the family. Prevention is always the best cure when it comes to good health!
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Win-Win for Expectant Mothers
in Saratoga Hospital-Midwifery Collaboration
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WRITTEN BY ELI KING, PHOTOS BY DEBORAH NEARY
he initial joy of discovering a baby is on the way is often quickly followed by a sometimes-overwhelming number of decisions to be made, not the least of which is how to best assure a healthy pregnancy and birth.
Among the many options women consider when it comes to prenatal care is the returning trend toward natural birth and midwifery, and how it can benefit mommy and baby - before, during, and long after childbirth. The midwifery practitioner base has been growing to meet demand. According to an American College of NurseMidwives’ 2013 report, the number of new Certified Nurse Midwives and Certified Midwives has increased by 48 percent since 2008. Saratoga Midwifery and Women’s Primary Care (SMWPC), an affiliate of Saratoga Hospital located at 2911 Route 9 in Ballston Spa, opened in April 2015 as a comprehensive women’s healthcare practice independently run by women, for women, in an effort to provide a holistic, education-minded approach to women’s care that will set a standard of excellence for other selfgoverning practices nationwide.
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The practice employs five Certified Nurse Midwives (CNMs), a Family Medicine Physician, and a Family Nurse Practitioner. “We’re an autonomous practice,” said Stacey Lamar, Doctor of Public Health (DrPH), one of the CNMs and the practice’s Director. “We’re in development and growth right now, which is really exciting for us. We have five midwives that are collaborating to market in the community - to build a practice, to provide good care, to develop protocols...this is going to be a model to other independent practices nationally.” The vision for the practice began around 2013 after Saratoga Hospital concluded a community health needs assessment with the Adirondack Rural Health Network. The assessment indicated a need to increase public awareness about regional women’s healthcare efforts and also to focus on improving the health of women, mothers, and birth outcomes in the community. The hospital saw this as an opportunity to combine answering that need with closing the gap in available midwifery services. Around the same time, Columbia-trained Advanced Nurse Practitioner Margaret Caiazza had begun a venture as an independent practitioner to create a “one-stop-shop” for women’s obstetrical, gynecological and primary care. She was contacted by Saratoga Hospital’s Medical Staff/Practice Liaison, Denise Romand, who was assisting the hospital in its effort
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to establish a midwifery practice following the needs assessment. With a shared mission and the pieces in place, the two collaborated to form what is now Saratoga Midwifery and Women’s Primary Care providing a holistic, education-minded resource for the growing local community. “What’s unique about [Saratoga] hospital is the administrative support to bring in a midwifery team,” said Dr. Lamar. “They have made it clear that they want it to be an independent-based practice, meaning that we don’t have physician control over us. We are self-governing and we function independently of the physicians which is what New York State allows us to do and that’s really unique to this community.” And the benefit of being independently run by women is that it enables the midwives to employ what they refer to as “shared decision-making,” where women (with the support of their CNM) can decline physician-suggested elective procedures and opt to continue with labor naturally. The practice seeks to empower women to make informed healthcare decisions, resulting in higher patient satisfaction and better outcomes for themselves and their children. saratogaTODAYnewspaper.com
The result is a midwifery-hospital collaborative effort which not only serves the community’s needs, but also creates an opportunity for Saratoga to establish a standard of excellence in an industry that is undergoing transition. SMWPC’s educational imperative includes dispelling misconceptions about midwifery, such as midwives only being able to provide home births or not being able to prescribe pain medication, which are not the case. Additionally, even though midwives are most commonly associated with pregnancy and birth, midwifery can include the full range of lifecycle healthcare services for women from adolescence through perimenopause, including annual exams, contraception management and primary care. Certified Nurse Midwives are registered nurses with an advanced degree in midwifery and a certification from the American College
Additionally, even though midwives are most commonly associated with pregnancy and birth, midwifery can include the full range of lifecycle healthcare services for women from adolescence through perimenopause, including annual exams, contraception management and primary care. of Midwives. They’re trained in handling all aspects of prenatal care including administering medications as needed. And while New York State does allow CNMs to conduct home deliveries, the vast majority occur in hospitals: a 2012 study by the Center for Disease Control shows less than 1.49 percent of births in New York State occur outside a hospital. “Midwives identify and own the body-mind-spirit connection and we don’t rush what nature knows how to do,” explained Dr. Lamar. “We’re there to intervene when need be - to work within the evidence, but the evidence doesn’t necessarily mean that you have to jump to an operating room just because things aren’t going within a timeframe. We don’t own the timeframe model.” The philosophy that birth is a natural process that should occur in its own time is one of the main differences between midwives and conventional obstetrics and gynecology physicians (OB/GYNs). An OB/GYN may offer parents a choice in birth dates of their child, through the availability of induced labor or Cesarean sections, whereas a midwife will help parents patiently wait for baby’s arrival. Both practitioners are licensed and highly regulated, but their differences in philosophy and training provide a wide range of choices for expectant parents. While midwifery may not be the first choice for everyone, its resurgent popularity has helped make the option more accessible to expectant parents in the area through the arrival of Saratoga Midwifery and Women’s Primary Care. Saratoga Midwifery and Women’s Primary Care is accepting new patients and the staff encourages women to contact them to schedule an appointment or an informational visit to get their questions answered. For more information, call (518) 363-8815 or visit www.SaratogaHospital.org. saratogaTODAYnewspaper.com
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Eyeballs are Key
to Skin Cancer Prevention
WRITTEN BY NORRA REYES PHOTOS BY MARKBOLLES.COM
As we move into the winter season, people typically think of dry skin as being the biggest skin health concern, adding more glasses of water and lotions into their daily routines. But with winter’s extra layers of clothing and darkening daylight hours, people are less likely to actually look at their skin as much as they do in summer months. With skin cancer on the rise, it is more important than ever to “pore” over your own skin regularly. Skin cancer is the most common cancer of all, and it appears in any season. According to the American Cancer Society, “About 3.5 million basal and squamous cell skin cancers are diagnosed each year (occurring in about 2.2 million Americans, as some people have more than one).”
Although the majority of skin cancers are not as deadly as other cancers because they don’t spread as surreptitiously, they are almost always curable in their early stages, even the most dangerous of skin cancers, melanoma. Regular vigilance throughout the year is key. One of the biggest challenges to eyeballing your own skin is its size. Our skin is the largest organ of the body, covering an area of about 20 square feet. That’s quite a bit of ground to view, especially in hard-to-see areas like the nape of the neck and other back areas. “We recommend using a mirror and inspecting every part of your skin once a month or so,” said Dr. Jennifer Smith, MD, a board certified dermatologist at Saratoga Dermatology/Spa City
Spa, located at 54 Seward Street in Saratoga Springs. She says they diagnose new skin cancer cases almost daily at the facility, and stressed the importance of taking the time to conduct a monthly self-skin exam and become familiar with every patch of dry skin, moles, and more. She encourages keeping a written record of everything, especially noticing any changes.
“The way we can empower people,” Dr. Smith said, “is to really know their skin and teach them how to find lesions and potentially save their own lives.” 2015 | HEALTHY SARATOGA | 75
Most people think immediately of melanoma as synonymous with skin cancer, understandable given its deadly nature. Fortunately, it is not as common as basal and squamous cell skin cancers, which are less likely to metastasize (spread). Although melanoma typically appears on the chest or back in men and on legs in women, it is important to note that it can develop anywhere on the skin, including the neck and face, and even under fingernails. Basal and squamous cell skin cancers develop in sun-exposed areas of skin, and are more common than any other cancer. For about half of basal skin cancer patients, once diagnosed and treated, a new one is likely to appear within five years. It is extremely rare to die of these cancers, but basal cancer can invade the bone or other tissues beneath the skin, and it is possible for squamous cell skin cancer to metastasize, although infrequently, so it is vital to examine your skin regularly and catch it early. Dr. Jean Buhac, MD, founder of Saratoga Dermatology/Spa City Spa, has studied with world-renowned dermatologists at the University of Iowa and Harvard and been practicing in the Capital Region for 17 years. She recommends a regular annual checkup with a dermatologist, and if you notice anything new that doesn’t go away on its own, to get it looked at quickly.
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“A basal cell cancer growth can look like a patch of eczema,” Dr. Buhac said. “If it’s not responding to eczema treatment, seek reevaluation. I know a patient who had been diagnosed with psoriasis for years, and it was actually basal cell cancer.”
Among the things both doctors recommend people look for is shape, color, and texture. They said to touch the mole, and if it’s squishy, it’s likely to be benign. Melanoma is usually flat and will change shape. Melanoma tumors are commonly brown or black, but occasionally can also be pink, tan, or white. Basal cell cancers are like a pimple or sore that doesn’t heal, or like a patch of eczema. Squamous cell skin cancer can be a wart-like growth. Skin cancer has been on the rise, but so has better detection and life expectancy, which contributes to the growing numbers since skin cancers increasingly appear as you age. That said, it is appearing more frequently in people as young as thirty. According to the American Cancer Society, melanoma is “one of the most common cancers in young adults, especially women.” Some of this is attributed to more people tanning either in beds or direct sunlight. “It’s important to avoid tanning beds, and always use sunscreen with a minimum of SPF 30, although 50 is better,” said Dr. Smith. “Wear sunprotective clothing, sunglasses with UV filters, and reapply that sunscreen frequently.” Dr. Smith is a Mohs surgeon, and can perform this precise surgical technique used to treat skin cancer right in the office. Named for the man who developed it, Dr. Frederick Mohs, the surgery progressively removes cancerous skin layer by layer until only cancer-free tissue remains. Dr. Smith is a fellow of the American Society for saratogaTODAYnewspaper.com
Mohs Surgery since 2004. She has practiced as well as taught techniques in medical, surgical, and cosmetic dermatology for ten years. Buhac’s dermatologic surgical expertise focuses on removing skin cancers, cysts, and performing biopsies. “I felt it was in the best interest of our patients to have a Mohs surgeon join us in-house,” said Dr. Buhac, “and I am delighted that Dr. Smith could be a part of our team.” Cancer is but one of the many conditions the practice treats. Saratoga Dermatology/Spa City Spa addresses rashes, acne, rosacea, hair removal, skin tag removal, and facial rejuvenation, among other skin wellness services.
A healthy skin performs vital functions. It protects us from heat and cold, providing a barrier between germs and other external elements and our internal organs. It helps regulate our body temperature, and permits the sensation of soft sheets, scratchy sweaters, and a warm handshake. The more we take care of it, the more it can take care of us.
Drs. Jennifer Smith and Jean Buhac
Saratoga Dermatology/Spa City Spa provides diagnosis and treatment of skin diseases, as well as dermatologic surgery and cosmetic dermatology. Affiliated with Saratoga Hospital, it is the first medical spa in the Capital District, bridging the spectrum from science to health and beauty. The philosophy of the practice is that prevention, maintenance and treatment based on science are the foundations of skin wellness. For more information about skin cancers, treatment, and other skin conditions and care, visit SaratogaDermatology.com or call 518-581-2860.
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Y T I N … U R M E H M T O E C G A O T S Y A L P T A H T
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WRITTEN BY NORRA REYES, PHOTOS PROVIDED
here’s a clear tie between healthy living and community, especially for seniors. It’s not enough to simply eat well and exercise regularly. A healthy, independent adult needs plenty of opportunity to play, too, and the staff at Prestwick Chase at Saratoga understands this well. The family-owned and operated 55+ retirement community located at 100 Saratoga Boulevard in Saratoga Springs specializes in healthy, active adult living. Offering suites, apartments and cottages on 120 acres of beautiful landscape and country vistas, Prestwick Chase strives to create a successful balance between vibrant living and a peaceful sense of home.
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Group photo at entrance to Wild Center in Tupper Lake, from left to right: Kellie Postlethwaite, Doris Ludewig, Pauline Stalker, Cathy Bungard, Irmgard and Dick Bauer and Belinda Sankovich.
Kellie Postlethwaite, Director of Sales for Prestwick Chase and former activities director, said the entire staff is dedicated to helping residents keep moving and maintain as much independence as possible. “Just about every day there is a class offered in aerobics or tai chi, yoga or some other form of fitness,” she said. “And we’re frequently out in the community. We’ll see a program at Skidmore, visit Caffé Lena or the Dance Museum. If there’s something going on that residents want to see, we’ll reach out to see how many people would like to participate.” Cathy Bungard walks the balance beam at the Wild Center in Tupper Lake.
Although the average age of residents is 84, there are some aspects of the lifestyle that feel almost like an upscale college campus. The residents run their own resident relations desk and feel free to organize their own activities, as well. The classic High Rock Bar offers a fireplace and four flat screen televisions for football or other entertainment, as well as a bartender running the full bar. The patio has a woodfired pizza oven and tables with fire-pit centers for roasting marshmallows or enjoying good company by firelight under the stars. Look out into the daytime parking lot, and there are bicycles and motorcycles as well as cars. Head back inside and toward the back of the building, and you’ll find a back porch piazza with a piano, small bar, and huge windows overlooking the lovely greenery or snow, depending on the season. The main Prestwick Chase facility features a fine-dining restaurant overseen by Executive Chef Patrick Longton of the Wishing Well and Brook Tavern. The flavorful menu is varied and utilizes healthy organic and local products whenever possible, such as local eggs from the Thomas Poultry Farm and homemade maple syrup from trees right on the property.
Irmgard Behr, Martha Knuth and Jane Skinner enjoyed the trip to St. Thomas.
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There’s a convenience store for those who prefer to cook for themselves and may have forgotten an item or two, and the Corner Cupboard offers a café environment with regular gatherings, including a men’s coffee hour and a women’s coffee hour.
The seniors living at Prestwick Chase have every opportunity to keep their lifestyles full and their spirits high. The Congress Hall on the second floor was filled with laughter and kidding around as people settled into a bridge tournament on the day of Healthy Saratoga’s tour, but it’s also used for movie screening, Pilates, and residents can even reserve it for big family gatherings. A billiards and darts room, as well as a room dedicated to arts and crafts, are right around the corner.
Bill May, Jim and Pat Briglin, Bob Wemett, Mary King, Kellie Postkethwaite and Cathy Bungard volunteered in some roadside cleanup.
Not everything is exuberant play, however. The cozy library, complete with fireplace and standing globe, is run by a resident who was a former librarian. There is a physical therapy room with a sauna and spa services, and even a hair salon on the premises. The apartments and other housing have every amenity, and each has a stoop area in the hallway to make it your own. There are walk-in showers, heated tiles make for a warm floor, and staff to clean and even warm up your car in the wintertime. And for a vacation from all this healthy living? A once a year cruise or other destination spot. Last year was the Virgin Islands and the year before was Key West. Oh, yes – and dogs and cats, up to 40 pounds, are welcome.
For more information, visit PrestwickChase.com or call 800-298-5661.
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Editor's Choice What:
Fifty South Restaurant & Bar
2128 Double Day Ave, Ballston Spa, NY 12020
Locally sourced, gluten free, vegetarian and vegan, new American restaurant
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