Healthy Saratoga Fall 2018

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Five Case Street, Saratoga Springs NY 12866 • (518) 581-2480




ADVERTISING SALES Jim Daley Cindy Durfey

CONTRIBUTING WRITERS Kaela Ellis Richard Frank Dr. Marci Fraser Matt Gunning Himanee Gupta-Carlson Susan Halstead Tara Joyce Heather Matthews Diane Palma Megan Potter Don Proulx Maureen Werther Karissa Scarabino, DO Todd Shimkus

PHOTOGRAPHERS Cathleen V. Duffy Pattie Garrett Sue Clark


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 © 2018, Saratoga TODAY Newspaper



Welcome to

Healthy Saratoga... the magazine

From The Editor

Chris Vallone Bushee, Managing Editor @healthysaratogamag

Wow - this issue of Healthy Saratoga marks three years working with the Saratoga Chamber of Commerce to help get the word out about their #HealthySaratoga initiative, and we couldn’t be happier! Well actually, maybe we all can be a little happier (stay with me, I’m going somewhere with this…) so after I realized I was smiling while reading my email from The Humor Project… I knew I wanted to share that with all of you! See our first installment on page 15. And… I’m happy to announce… We’re going quarterly next year – YES! – You can now read Healthy Saratoga four times yearly (not done yet!) and we’re combining it with Saratoga Family in one of those great two-sided “flip” magazines that Saratoga TODAY does so well! Do you feel like you’re hearing about more and more people being diagnosed with Lyme Disease? Me too. So, when I overheard somebody speaking of the Rife Machine - I had to look into it. Check out Diane Palma’s take away on this possible “alternative” solution to treating Lyme Disease - page 17. I love to bring you inspirational stories and, in this issue, it’s my honor to introduce Molly McMaster Morgoslepov, who has become a crusader for Colorectal Cancer Awareness, meet her on page 60.

Speaking of meeting people… I was supposed to be introducing you to Craig Morris in this issue, but as you can see - he’s not playing Pickle Ball at the moment - but you can read about this amazing sport that’s sweeping the nation (and our local courts!) on page 56.

And… our newest column, by the Grocery Guru, page 25 Thank you to our readers and all our advertisers who allow us to provide this informative magazine - free of charge - to the thousands of people that read each issue! Please mention us by name when visiting their businesses. As always… I love hearing from you! Send your comments and story ideas to Stay healthy, Saratoga!



Did you notice my pink hair for Breast Cancer Awareness month? Good - now schedule that mamo and ask someone you love if they’ve had theirs.

My brother, Vinny Vallone, has been gone for ten years and I still can't believe he's no longer in our lives... I want to share this, in honor of Suicide Prevention Month, which was September.

I hope you enjoy this issue, we’ve got all your favorites… Tasty recipes from the Saratoga Farmers’ Market, beautifully photographed by Pattie Garrett (Thank you Pattie for letting us use your photos on our cover and contents page!) diet advice, training tips, a glimpse inside the hottest new gym in town and so much more! Thank you Sue Clark - this photo made me smile! 6  |  HEALTHY SARATOGA | FALL 2018


CONTRIBUTORS MARCIE FRASER 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.


Empire State College professor Himanee Gupta-Carlson grows vegetables and raises chickens, ducks and goats with her husband Jim at Squashville Farm in Greenfield Center. She writes and edits articles on the Saratoga Farmers’ Market for Saratoga Today, and coordinates a community garden and farm-to-pantry food donation program for the Franklin Community Center. Her book Muncie, India(na), on growing up as the child of immigrant Indians will be released next year.

TARA JOYCE Tara Joyce is a Registered Dietitian. She has focused on weight management, metabolism, health and wellness for the last 6 years of her career. She went to school at Russell Sage College for Psychology and English then received her Masters in Applied Nutrition from Northeastern University. She truly enjoys educating patients and public-speaking to health professionals about evidenced-based, unique concepts of nutrition that make people think.

DIANE PALMA MS ED Diane Palma, a resident of Saratoga Springs, is very active in the local wellness community. Being a mental health therapist, Reiki ll practitioner and a hair and makeup professional, Diane is well suited in her quest to treat the whole person. Her articles support her current dream to resurrect the Saratoga Spa State Park to its original intent of being the greatest health resort in the world! Check out her Self-Care Challenge blog @

DON PROULX A resident of Saratoga Springs, Don is originally from Fall River, Massachusetts where he entered the U.S. Navy after graduating high school. Retiring from 20 years of service as a Chief Petty Officer, his career included two tours of duty at the Naval Nuclear Prototype Training Unit, Ballston Spa. He is an avid long distance runner and is a member of the Saratoga Stryders running club where he is currently serving as vice-president.

MAUREEN WERTHER 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.


KAELA ELLIS Kaela, a junior at Schuylerville High School, is one of our interns. She plans to major in English in college and loves to perform stand up poetry at Caffè Lena. At school she plays on the soccer team and is part of Looking Glass, the school literary magazine. She is very excited to be published by Saratoga TODAY!

MATT GUNNING As a strength and conditioning specialist and Owner of Gunning Elite Training (GET) in Malta, New York, Matt is committed to helping people move better, feel better, and get stronger. GET provides personalized training in a supportive group environment for the adult population that focuses on functional movement.. ultimately making people more durable in their everyday lives. Matt lives in Malta with his wife Casey and their daughter Evie.

SUSAN HALSTEAD Susan is a past Chamber Chair, former Treasurer of The Wesley Foundation Board, past co-chair of Soro imist 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.

HEATHER MATTHEWS Wife, mother, Nationally Qualified Fitness Competitor and owner of HLM Fitness, Personal Training and Weight Management for Women, she has devoted herself to helping women lose weight, build confidence, gain physical and mental strength and even fight addiction through fitness. Heather has a unique style of training, using meal plans, macronutrient coaching and specific uncommon exercises, that enables her to help clients build that booty up and bring out a feminine, but fit, hourglass shape! You can reach her at

MEGIN POTTER 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.

DR. KARISSA SCARABINO As a traditional Osteopathic Physician (DO), board certified in both Family Medicine and Osteopathic Manipulative Medicine (OMM), Dr. Karissa Scarabino integrates medical and hands-on treatments to provide each patient individualized, comprehensive care to reduce pain, promote healing, and restore and maintain good health. In 2017, she opened her own practice Osteopathic Health of Saratoga at 28 Clinton Street, Saratoga Springs, specializing in OMM to give patients the time and care they need and deserve. You can reach her at 518.250.3221 or


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12 15 16

FALL 2018

Start here and join the #HealthySaratoga movement! Because laughing matters Tiger Woods, Dottie Pepper, Breast Cancer Prevention, etc...

WHAT’S TRENDING 17 18 19 20 22 24

Have you heard of the RIFE MACHINE? What you need to know about Vaping Blue Lights… Should we be worried? New Business Spotlight: Fresh Nest Osteopathic Medicine explained Looking into CBD Oil?

FOOD AND NUTRITION 25 30 32 34 36

NEW COLUMN: The Grocery Guru Looking for a healthy bar for snacking? An introduction to the Keto Diet Dr. Marcie Fraser gets into the “Dieter’s Head” Recipes from the Saratoga Farmers’ Market

IT’S TIME TO GET MOVING 42 44 48 50 54 56


Select Road Races Spend some time with Personal Trainer Heather Matthews Get Your Gear On Spend some time with Personal Trainer Matthew Gunning Saratoga’s Hot New Gym… Saratoga Ninja Lab Pickle Ball, Anyone? Seriously this is a sport for anyone


Saratoga Hospital’s Regional Therapy Centers The Benefits of Massage


Molly McMaster Morgoslepov… Crusader for Colorectal Cancer

Healthy Saratoga


Five Case Street, Saratoga Springs, NY (518) 581-2480


Even the Best Can Always Get Better!



NANTUCKET COUNTY, in Massachusetts, is quite literally on an island.

supports, we can improve the health of all who live, learn, work, and play there.”

ADDISON COUNTY, in Vermont, is a short drive from Saratoga County on the

Locally in Saratoga County, we have some extraordinary examples of collaboration and partnership to improve our health care and wellness programs.

CHESTER COUNTY, in Pennsylvania, is just southwest of Philadelphia.

Take for instance, the new facility now shared by the Saratoga Regional YMCA and Saratoga Hospital, in Malta. This shared facility ensures a continuum of care from rehabilitation, in the Hospital’s section of the building, and then connecting people with ongoing access to fitness training, in the YMCA’s area.

southern end of Lake Champlain.

FAIRFIELD COUNTY, in Connecticut, also borders New York State, and is the southern-most county in that state. These are the four healthiest counties in their respective states which are the closest to all of us living and working in Saratoga County. Like us here in Saratoga County, we know they too are justifiably proud to live and work in one of the healthiest counties in their states. But each of these counties, as healthy as they may be, still has work to do. The same is true here in Saratoga County.

WE CAN ALWAYS GET BETTER! Too many adults in all of these counties still smoke cigarettes. Adult obesity rates are still too high. All have levels of excessive drinking that could be lowered. The County Health Rankings put together by the University of Wisconsin’s Population Institute with the support of the Robert Wood Johnson Foundation is meant to provide benchmarks for every county to use. Where counties are excelling, these rankings help to shine a light on success stories and best practices for others to follow. Where counties are not doing well, the data helps you to perhaps rethink what more can be done to achieve the results you’d want. Visit and you will be able to explore the health rankings and how they are determined. You can learn how to take action to improve health factors and outcomes as well as learn from others who are leading the way. When the site describes what works, they suggest the following: “When we work together to improve education, employment, income, and family and social


During our employee wellness month celebration this past June, we saw The Adirondack Trust Company collaborate with Vent Fitness Studio so that bank employees could “take over” the studio to try out a free class. We saw iRun Local organize a Scavenger Run where participants visited Turning Point Chiropractic, Saratoga Botanicals, Namaste Yoga, Saratoga Cycling Studio, and more health and wellness related organizations downtown. We joined StatStaff Professionals to organize a walk for their downtown employees to the Saratoga Farmers’ Market where participants were given tokens to purchase healthy food. Our Healthy Saratoga movement understands - - as the County Health Rankings make clear - - that for Saratoga County to get better we need to work together. Yes, it helps when more and more individuals take action to improve their own health and wellness. But progress really happens when we invite others to join us and when local organizations partner to provide more and better services together. Is your organization doing something collaboratively with another local organization to help people in Saratoga County to improve their health and wellness? Let us know by contacting the Saratoga County Chamber at 518-584-3255 or at The more stories of collaboration we can share, the better for everyone!

Join the #HealthySaratoga Movement

Now it's your Join turn - Join TODAY TODAY The Saratoga County of Commerce Fill out the #HealthySaratoga pledgeChamber and fax back TODAY: (518) 587- 0318 EMPLOYER PLEDGE FORM

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: _____________________________________________________________________________________ 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

Our Health and Wellness initiative is sponsored by:




ot sure about your children, but neither my daughter nor my son when they were babies went straight from crawling to walking without falling down.

In fact, you might say they failed over and over again. They’d get up. Fall down. Try to get up again. Fall back down. Often times, they’d get up and fall down with a smile on their face while heading in both directions. The struggle was real but in some ways it was fun too. Now at some point in our lives it seems to me that we lose that willingness to get back up when we fall down. Maybe this is more often the case with our health and wellness. Every January for instance, we might set a goal or make a New Year’s resolution to stop smoking, to eat better, to exercise more, etc. And then at some point we fall down and stop doing what we said we’d do, and we stop trying. Achieving health and wellness goals can be challenging, but so was learning to walk as a baby. As adults, we get busy. We have other priorities that get in the way. We say we’ll try again later. In some cases, we find out that doing what we said we’d do is not as much fun as we thought. Or perhaps we don’t see the progress we hoped for as soon as we expected. So maybe instead of saying stop being a baby, we should coach people to act like one. Let’s embrace the fact that we might fall down. Let’s accept failure as part of the process to succeed. Let’s allow ourselves time to find out


what makes sense. Let’s keep trying to find out what will work for us at that point in our life. For those looking for a place to start, you can find lots of options at Click “Find a Business” and start a search of our members in the health and wellness sector. They may be listed in our “Health Care” or “Personal Services & Care” categories also. We have health food stores and farmers’ markets. We have fitness centers and professional coaches. We have chiropractors, massage therapists, yoga and Pilates studios, running stores, spinning studios, eye care professionals, dentists, spas, and the list really goes on and on. Pick one. Visit them online. Ask your friends for recommendations. Call the one organization that interests you the most as you do your research. Schedule an appointment. Go and try it out. The member organizations in our health and wellness sector are super passionate about helping others. They want to help. If they can’t help you with your specific goals, they likely can refer you to someone else who can. Ask your friends for recommendations. Where do they go? What do they do? Invite a friend or family member to go with you. Share online what you are going to do and invite others to join you. You might inspire someone else to take action. Babies don’t learn to walk on their own. They often need someone who holds their hands to help them stay balanced. They rise up. They fall. They try again. And they often get a celebratory hug when they do succeed. You get the point. Now, what will you decide to do to improve your own health and wellness?

A passenger in a taxi leaned over to ask the driver a question and tapped him on the shoulder. The driver screamed, lost control of the cab, nearly hit a bus, drove up over the curb, and stopped just inches from a large plate glass window. For a few moments everything was silent in the cab, and then the still shaking driver said, "I'm sorry but you scared the daylights out of me." The frightened passenger apologized to the driver and said he didn't realize a mere tap on the shoulder could frighten him so much. The driver replied, "No, no, I'm sorry... it's entirely my fault. Today is my first day driving a cab. For the last 25 years, I've been driving a hearse."

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Did you hear about the Buddhist who refused Novocain during a root canal?

His goal: transcend dental medication.

Two fish swim into a concrete wall. One turns to the other and says, "Dam!"

A group of chess enthusiasts checked into a hotel and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office and asked them to disperse. "But why?", they asked as they moved off. "Because," he said, "I can't stand chess-nuts boasting in an open foyer." Did you hear about the person who sent ten different puns to friends with the hope that at least one of the puns would make them laugh? No pun in ten did. John Madden sent these gems to the Laughing Matters e-zine:

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The second day of the diet is always easier than the first. By the second day, you're off it. -Jackie Gleason

An optimist stays up until midnight to see the New Year in. A pessimist stays up to make sure the old year leaves. -Bill Vaughn Housework will kill you if done right. -Erma Bombeck


Physician Emma Aliwalas shared this I-could-have-died-laughing anecdote in The HUMOR Project’s Laughing Matters e-zine.


NEWS WORTHY SARATOGA NATIVE WITNESSES TIGER WOODS' COMEBACK THANKS TO PEPPER PROEYES Saratoga native, Dottie Pepper, winner of 17 LPGA tournaments and CBS Sports analyst/reporter, had front row seats for Tiger Woods' comeback during the final 36 holes of the 100th PGA Championship. His score of 66-64, was the low score for the final 2 rounds in that championship’s history and even more remarkable, his 66-66-64 finish was HIS best ever in a major championship! To better witness these feats of greatness, Pepper and Susan Halstead of Family Vision Care Center developed Pepper ProEyes (TM) sunglasses, which offer a wide peripheral viewing zone which is capable of sensing and reacting to variable light conditions enabling golfers to wear them comfortably from dawn to dusk. They used the business planning and mentorship services offered by SCORE to ensure that Pepper ProEyes will be available to the public in late 2018.

ART IS HEALTHY FOR THE SOUL… TAKE A CLASS AT SARATOGA ARTS STARTING IN NOVEMBER Introduction to Oil Painting Open Studio II Introduction to the Figure Silversmithing & Metal Fabrication Workshop Watercolor Problem Solving Introduction to Digital Photography Starting in December Printmaking Holiday Card Workshop Fused Glass Ornament Workshop The Nude SARATOGA ARTS ARTS CENTER / ARTS COUNCIL 320 Broadway Saratoga Springs, NY 12866 p. (518) 584-4132 16  |  HEALTHY SARATOGA | FALL 2018

BREAST CANCER PREVENTION PARTNERS Chemicals linked to cancer, birth defects found in products on New York store shelves. Advocates call for full ingredient disclosure, so people can make safer, more informed purchases

Clean and Healthy New York, NGO groups, and safe cosmetics companies from around the country will release a new report from Breast Cancer Prevention Partners (BCPP), entitled Right to Know: Exposing Toxic Fragrance Chemicals in Beauty, Personal Care and Cleaning Products. Earlier this year, New York State implemented full Cleaning Product Ingredient Disclosure in a groundbreaking step toward ingredient transparency. This new report justifies the need for this action, as well as the for legislation to expand that full disclose to personal care products. Both were promised by Governor Cuomo in his 2018 State of the State agenda. Chemicals linked to cancer, birth defects, endocrine disruption and other adverse health effects are in beauty, personal care, and cleaning products sold in New York State, and the lack of disclosure requirements leaves New Yorkers in the dark regarding chemicals of concern in products. Troubling findings of this report will demonstrate the need for full ingredient disclosure. Product manufacturers and retailers should be held accountable to turn off the tap on toxic chemicals and replace them with viable, safer alternatives.


IN 2004 DANE BOGGS WAS DIAGNOSED WITH LYME DISEASE. He used oral antibiotics for one year and although he improved, he was still sick. He then used intravenous antibiotics for a second year. As he says, "A stalemate had been reached between the Lyme and myself". Lyme Disease tests are often inaccurate, leading to rampant under-diagnosis of the disease. Those who are accurately diagnosed do not always respond to antibiotic therapy. Many may take antibiotics for years. Should the infection become chronic, with Lyme Disease sufferers staying sick, they may be subject to losing their jobs, getting dropped by insurance companies, going broke, and losing hope. If one is not responding to conventional antibiotic treatment Lyme Disease sufferers need to know their options. Many are exploring the Rife machine as a treatment option, an experimental electromagnetic therapy which was originally invented in the 1930s. Electromagnetic frequency devices have been used for years in private homes to fight Lyme Disease. There are no health claims for the Rife machine, a treatment decision must be made under the care of a licensed physician as Rife machines are not FDA approved. Research is being done locally by scientists, Dr. Anthony Holland DMA from Skidmore College, and Holly Ahern from SUNY Adirondack. They have collaborated with others on research involving Oscillating Pulsed Electric Fields (OPEF) as a potential treatment modality for infections caused by antibiotic-resistant bacteria, cancer and Lyme Disease.

OPEF is the basis of Rife technology. Rife supports that each disease or condition has its own electromagnetic frequency. Finding that specific frequency and producing an impulse of the same frequency will kill or disable diseased cells. As a result, a "herx reaction" can be expected after a treatment. Herxing may indicate progress in healing, however, making one feel worse for 48-72 hours following a treatment session. Boggs had a successful construction company building and remodeling homes in Florida. Then his life became consumed by a deer tick that carried Lyme Disease which took him on a spiritual journey. Dane knew he had to try something different. He turned inward and was introduced to yoga, Qi Gong, reiki, and an Electrical Frequency Generator or Rife machine. He attributes his return to health as a result of reiki, and low-frequency electromagnetic technology to conquer Lyme disease in 2008 and Huntington's disease in 2017. Through muscle testing, Dane is able to determine how and when to administer Rife treatments to himself and others. Dane can be contacted for more information on Rife and his book Reiki Awakening at Local practitioners familiar with Dane Boggs and Lyme Disease that you can contact are: Dr. Kyle Sampson at NE Integrative Health, and Warren MacNaughton, LAC at Adirondack Community Acupuncture.






or years the health community has drilled the negatives of smoking into the minds of youth. There was a brief moment of light, when there was a significant drop in the number of teen smokers. But now there is a replacement to cigarettes that teens are flocking to… vapes, which is now the most common nicotine product among youth. We’ll introduce you to some of the most common side effects here, but gateway items like these open the door to so many complications, including ailments like popcorn lung: • Teen vapers report sores and bleeding in the mouth. These are the beginning side affects of gum disease and tooth loss, which vapers are already experiencing. • Teen vapers also have reported a chronic cough that can easily be compared to the infamous smokers’ cough. When people are continually inhaling foreign particles, such as vapor, their airways become irritated and inflamed. This condition is called Bronchitis, which has many side effects, including wheezing, a mucus cough, and permanent lung damage. • At the University of Rochester, Dr. Infran Raham further researched the affects of vapor on lung cells. He exposed lung fibroblasts (a cell that closes wounds) to vapor. He found that these cells no longer could close wounds. So, when the lungs did become irritated it took them longer to heal. • Companies that make vaping liquid, are including nicotine in that liquid – and we all know the effects of nicotine – that is what makes “smoking” addictive.


And being extremely addictive, once teens begin vaping, they notice reduced impulse control, attention, and reasoning. • Another major concern is the metal in vapes. The cheaper vapes that appeal to teens contain nickel, chromium, and manganese. When traces of nickel and chromium are inhaled they can cause cancer. When manganese is inhaled it can damage the nervous system. With kids being so well educated on cigarettes, they are turning to vaping because they know it’s not “as bad” as smoking. But many teens don’t know just how bad vaping is, which is why many experts push educating teens on the negatives of vaping. (such as articles like this one in Healthy Saratoga magazine.) While vapes are proven to have damaging health affects, teens are still greatly attracted to them and the major draw is the flavor - YES – it is apparently legal to make candy and fruit flavored vapes. (Healthy Saratoga Magazine finds this hard to believe) and since the smell isn’t as bad as the smell they have been trained to negatively associate with nicotine, and the taste more appealing to their young palette – they try and quite possibly, get addicted. In 2009 the FDA recognized that flavors attract youth and banned cigarettes that were flavored with anything except for methanol. However, they did not ban flavors from vapes and now vapes are the most common of these products among teens. Many believe that ending teen vaping starts with banning flavorings – do you agree?



aking up with morning television and going to bed after checking Facebook, completes the fact that blue light is nearly always present in our daily lives. With staggering statistics, like that done by the Kaiser Family Foundation of the average 8 to 18-year-old spending 7.5 hours daily on entertainment media, you really start to wonder the long-term impacts of artificial blue light. You are exposed to natural blue light all the time, its major producer being the sun. During the day this blue light helps you feel alert and keeps your internal clock set. But at night, artificial blue light tricks your body into thinking it’s daytime, by disrupting circadian rhythm. Disrupting these rhythms can have a much worse impact than keeping you awake at night. A Harvard study shifted 10 individuals’ circadian rhythm and found their blood sugar levels increased, making them fall into a pre-diabetic state. They also had significantly lower levels of leptin, the hormone that keeps people full, proving night exposure of blue light can lead to diabetes and weight gain. Blue light has such a heavy influence on circadian rhythm because it reduces levels of melatonin, the hormone that makes people tired. But melatonin doesn’t only influence sleep; it also influences blood pressure, cholesterol, and the hardening of arteries. People with low levels of melatonin are therefore more likely to have heart disease and strokes.

what you should know about Blue Light

Blue light also has a negative impact on your eyes. As many can attest, long hours at the computer lead to eyestrain. This irritating experience is caused by the constant flickering of blue light. Its wavelength is extremely short so it flickers much easier than other visible light, causing reduced sharpness, headaches, and dry eyes. With every office, classroom, and home - now having LED lighting - it becomes even harder to escape the dreaded blue light. While being environmentally friendly, LED lights also emit a lot more blue light than the average light blub. However, you don’t need to start hauling your television and iPhone to the garbage quite yet. There are a few quick and easy solutions that will allow you to continue using electronics. • You can switch your blue light bedside table blubs out for red light bulbs, which have the least effect on circadian rhythm. • You can also avoid bright screens for 2 to 3 hours before bed. But this can be very hard and disruptive to your daily schedule, so as an alternative you can wear blue light blocking glasses and download screen filter apps. • If you are having a really hard time sleeping, make sure to expose yourself to a lot of sunlight during the day; this will help your internal clock know when its bedtime. Take note of the amount of artificial blue light you are exposed to and try your best to limit it so that you can avoid the detrimental health effects.


Cleaning with a



y the time you’re done cleaning the bathroom, are you holding your breath? If you’re trying not to breathe in because of your cleaner’s strong chemical smell, and you’re a woman, it could be accelerating the decline of your lung capacity.

Potential irritants commonly found in cleaners could be causing as much damage to your lungs as smoking up to a pack of cigarettes a day, reported a University of Bergen study released earlier this year. “Fumes from bathroom cleaning are horrendous,” agreed Dawn Scannell. A light floral aroma is the only thing you smell walking into the home she shares with her husband Chris and their two dogs. The reason why has been 25 years in the making.

Feel Better

“I don’t like to clean but I like the results,” said Scannell, who launched Fresh Nest, a new cleaning service, in August. “It’s the truth – the truth is a really big deal for me – I don’t have time for anything else,” she added.


As a certified health coach, Scannell understands the danger inhaling chemical cleaners and the irritants their off-gases pose to those with sensitivities. “I was looking for a service locally to recommend and there was none, so I was frustrated with that,” she said. She decided to start up her own company, cleaning with products she developed. The difference between using these types of cleaners and the chemical-laden alternatives is much like the difference between feeling sick and feeling well, she said. “You have no idea how bad you feel until you feel better.”

A Ta-Dah! Moment

Fresh Nest cleaning products are made from simple nontoxic ingredients and a handful of essential oils. “We need very little in the way of ingredients to clean things. Most chemical cleaners have fillers and additives to make you feel like it’s doing something special – these are just thickeners, fragrance and colors,” said Scannell.

Developing her chemical-free household cleaning alternatives began 25 years ago. “I just kept tweaking. It’s like baking, a lot of failure and then, ta-dah! It’s working!” When Fresh Nest gets done cleaning with the products, Norwex microfiber cloths and Miele bagless vacuums, there’s no paper products, no residue and no lint left behind.

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In a 2015 survey, the U.S. Bureau of Labor Statistics found that American women spend twice as much time as men doing housework. Women also feel hesitant asking others for help, Scannell has found.




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Every job that Fresh Nest does starts with a deep clean.

Sparkle and Shine


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Getting Down Deep

Scannell is currently doing all the deep cleans personally with her staff. When they’re done, they leave homeowners a selection of cleaning products in a sturdy, waterproof, fairtrade, reusable jute tote. These include a bottle of laundry soap, a jar of toilet bombs, and cleaning cloths. Foaming hand soap and an all-purpose spray is put beside every sink, as well.



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“People say, ‘My house sparkles now!’ and the countertops have nothing on them, nothing. They’re surprised by how many days it takes before dust starts coming back,” said Scannell.

“This gets us to a baseline where we can start moving forward. We touch everything from top to bottom. We do the ceiling, the edges and down the walls, the light fixtures, all the glass, and every surface. Every nook and cranny gets cleaned,” she said.


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“It’s the highest form of self-care. We put everyone else on the to-do list and are always bumping ourselves to the bottom of it,” she said. As a woman employing other women at a livable wage (she pays $16/hour), she strives to form trusting relationships between her staff, her clients and herself. “Communication is super important to me. I listen with an open heart and thank them every time they reach out,” said Scannell.

Sheer Glee

“The first thing I hear when I go into a home to clean is an apology for the condition of the house, but they are the last ones who should be apologizing. The last thing I hear when I leave a house is ‘I’m so excited!’” said Scannell. This is her favorite part. “Not only are you in a clean environment, it clears space up here for you,” she said with her hands on her head. “I’m super happy their kids, pets and they - are now in that environment.” This winter, Scannell plans to take her mission of women supporting women even further with the launch of, which will be used to bring awareness to the struggles of women who are breaking through the cycle of domestic violence and abuse. For more information and to schedule a FREE in-home consultation, find them on Facebook or go to


What exactly is...…



ndrew Taylor Still, MD served as an Army Surgeon during the Civil War. His father was a Methodist Preacher and a physician, so he had a sense of the mind, body and spirit philosophy at a young age. He was frustrated with the “cutting edge medical treatments” at the time, which included bloodletting and treating WRITTEN BY with heavy metals. He saw first KARISSA SCARABINO, hand how these treatments caused DO, MPH more harm than good, and could many times be worse than the diseases they were supposed to treat, many times resulting in injury and death. He had eleven children, three who died of meningitis, and one who died of pneumonia and his wife also died of pneumonia. Feeling medicine had failed him on a much deeper personal level he searched for something more, something better. At this time, something called “Bone Setting” was coming about in Europe. Dr. Still saw how these hands-on treatments helped patients obtain good health and healing. By improving a person’s structure, you could improve his/her function. For instance, he saw an elderly woman hunched over with a big curve in her upper spine and emphysema do very well.


By treating her musculoskeletal system, and treating the restrictions in her diaphragms, she was able to stand taller, and breathe easier. Treatments enhanced healing, maximized health, and helped her to have the best quality of life. He saw various illnesses and dysfunctions treated this way, including headaches, asthma, and irritable bowel syndrome, to name a few. Dr. Still returned to the United States and went back into the anatomy lab to continue his study. He again saw the relationship of the nervous system to the internal organs. The sympathetic (fight or flight) nerve roots come off your upper and lower spine and each level innervates different organs, while the parasympathetic (rest and digest) nerve roots come off your neck and tailbone to innervate different organs. This is similar to the fuse box in your home where each switch powers a different room or area. Dr. Still recognized that if there was a dysfunction in a person’s internal organs, there was a palpable musculoskeletal change due to how it affected the corresponding nerve segment. He found that a trained physician could both diagnose and treat each patient this way. Dr. Still was very excited about this connection and saw how the treatments were helping so many people. He approached the leaders of the medical schools at that time and presented his case on why and how these treatments should be taught to medical students. This was not well received, and the majority thought he was crazy. Dr. Still continued to plead his case for several years and knowing

he could not change their minds, gave up, and in 1892, started his own school of Osteopathy in Kirksville, Missouri. His first graduating class included five women. Dr. Still never intended to have a seprate profession. He simply wanted to incorporate hands-on treatments into the medical school training at that time. Now there are two separate schools, DO and MD, which means your doctor has either a DO or MD after his/ her last name. Osteopathic Medical Students learn the same basic science coursework as MDs, but also learn to diagnose and treat musculoskeletal aches and pains, as well as medical illnesses with their hands. The education recognizes the connection of mind, body, and spirit and appreciates the importance of the interconnectedness of the muscular, skeletal, and nervous systems. DOs can go into any medical or surgical specialty, with fewer than 10 percent practicing manual treatments. The types of Osteopathic Manipulative Treatment (OMT) range from indirect to direct techniques.

• Nerve pain, numbness and tingling • Scoliosis • Leg length discrepancy • Carpal Tunnel Syndrome • Respiratory problems such as Asthma, Chronic Obstructive Pulmonary Disease (COPD), Bronchitis, and Pneumonia

medications and lessen or eliminate the need for injections or surgeries. For additional information on how Osteopathic Manipulative Medicine can help you, please visit my website: www.OsteopathicHealthOfSaratoga. com, call 518.250.3221 or meet me on the contributors page, see page 8.

• Sinus problems While only about 10% of DOs practice OMT, patients who receive this treatment typically use less or no

Treatment types include; Soft Tissue Techniques, Myofascial Releases, Articulatory Techniques, Cranial Osteopathy, Lymphatic Techniques, and Muscle Energy Techniques. Anyone can benefit from OMT, including newborns, infants, children, and adults. OMT can be used to diagnose and treat a variety of conditions, including, but not limited to the following: • Sports pain and injures • Concussion and Post-Concussion Syndrome • Infant issues such as feeding difficulties, Torticollis, and Colic • Recurrent ear infections in children • Pregnancy-related pain and postpartum pain • Menstrual pain • Heartburn, Reflux, Constipation, and other Digestive Problems • Temporomandibular joint (TMJ) pain • Headaches and Migraines • Back, neck, and joint pain




n two occasions this past summer I was personally confronted with CBD oil, also known as cannabidiol, a non-psychoactive chemical, found in marijuana and hemp plants, that has become the latest trendy ingredient among the beauty and wellness crowd. My first encounter came from my beauty supply representative and the other from a friend that I met up with after an extensive flight to combat jetlag. My beauty supply representative explained to me that their particular brand, available in an oil and cream form, was designed for hairdressers to use on their hands and legs to relieve pain from excessive use. My next encounter happened after landing in paradise all bright eyed and ready to go, when my host suggested that I consider taking some CBD oil sublingually to help me relax and rest from the long flight.

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Turns out there is a 6,000-year history of medical cannabis dating back to Ancient empires such as Rome, Egypt and China. In Pan-p’o village, 4000 BC, Cannabis was regarded among the “five grains” of China and was farmed as a major food crop. Skip to 2000-1000 BC: Ayurvedic Medicine times there was open religious use of cannabis allowed for exploration of medical benefits. During this period, it was used to treat a variety of aliments such as epilepsy, rabies, anxiety and bronchitis. 1000 AD: Arabic scholars al-Mayusi and al-Badri regard cannabis as an effective treatment for epilepsy. 1798 Napoleon brought cannabis back from France to Egypt and was investigated for its pain relieving and sedative qualities. They used it to treat tumors, coughing and jaundice. 1900 Medical Cannabis was used to treat nausea, rheumatism and labor pain and available as over-the-counter medications.

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In June 2018, The Food and Drug Administration (FDA) approved the medication, called Epidiolex, to treat two CBD is derived from hemp, the non-flowering part of the rare forms of epilepsy that begin in childhood. Epidiolex is cannabis plant which contains almost no THC, making it essentially a pharmaceutical-grade version of CBD oil, which legal to sell across state lines (although legality of hemp some parents already use to treat children with epilepsy. in some states is still a little murky). CBD is used as an CBD is one of more than 100 chemicals found in marijuana. anti-inflammatory, neuro-protective, anti-spasmodic, antiBut it doesn't contain THC, the ingredient that gives depressant, anti-psychotic, anti-tumoral, anti-anxiety, n anti-inflam marijuana its mind-altering effect. antioxidant, and it can boost your mood. CBD d as a m e s ato is u ry, BD can be taken orally or used topically and is ne C Cannabinoids are found naturally in the u . found in many products including mascara, human body and in all animal milk including lotions, shampoos, lip balms, bath balms, breast milk. Current research indicates that coffee, chocolate, hard candy, gummies CBD has an influence on pain, anxiety, and now even beer! cancer, nausea, seizures, cognitive

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functioning, diabetes, and leaky gut. In our environment, products derived from the hemp plant require less processing and chemicals to produce paper and fabrics, can eliminate fossil fuels, and be used for hemp-based plastic products.

When selecting a CBD product, you need to be sure to read the labels. Serena Cosey, a local consultant/educator of HempWorx products, informed me that “more than two ingredients listed” can alter the effectiveness of the CBD oil, and that some blends either contain no THC or they have trace amounts of THC. Something to be considered if you are randomly drug tested on your job. CBD oils can be found locally at: Old Saratoga Mercantile, Four Seasons, Healthy Living, Luce Farm (, and

Eating Healthy Doesn’t Have to


I admit it. I like to brag about how little I spend at the grocery store – and how well I eat. If you’d have told me twenty years ago that this would be a source of pride for me, I might have laughed. But, like many people who have found themselves as single parents and perhaps faced with, shall we say, more restrictive purse strings, I had to learn how to provide my family with the most nutritious foods while sticking to a budget, and without sacrificing flavor. While I have been an avid exercise nut for most of my life and someone who always pays attention to the foods I consume, I wasn’t always so savvy when it came to frugality in the grocery store or creativity in the kitchen.

So, when I was first confronted with the necessity of budgeting, I turned to the myriad of blog posts, articles and guidelines for shopping smart and eating healthy. Many of them had useful tips. Others, not so much. Some advice, like getting into the habit of planning meals in advance and making shopping lists worked well for me. Clipping coupons was another popular piece of advice. However, call me crazy but, before I became a grocery store guru, I often ended up spending more money if I clipped coupons. And, while having a list is great, sometimes you have to be flexible and take advantage of things that are on sale.


So, here’s my list of “best practices” and a few recipes that are both inexpensive and very low in fat, salt, sugar, and high in protein, healthy carbs and nutrients.

1 2

Never – and I mean never – shop hungry.

While it’s an obvious and well-known rule, it still bears repeating – enough said.

Don’t clip coupons

for things you wouldn’t ordinarily buy.

I used to do this all the time. I would clip coupons for things that were usually very easy for me to walk right past in the shopping aisle. And, have you ever noticed just how many coupons are for pre-packaged and highly processed foods? That brings me to my next tip.

Buy whole foods. Period.


Buying whole foods doesn’t mean that you have to shop at the most expensive markets. I enjoy organic fruits and vegetables at every meal because I purchase them at the local “no frills” grocery store. Here’s an example: a large container of organic spring mix greens, spinach or kale in the mainstream grocery stores range anywhere in price from $5.99 to $7.99. At a “no frills” store, you can purchase that same size organic salad greens for up to $3 less. That one container of salad greens, by the way, can make enough dinner salads for a family of four for three to four meals. When you break that down, it comes to about .49 a serving. I also stay away from things like pre-shredded cheeses. Buying a large brick of cheese is less expensive and it tastes better freshly shredded than the pre-packaged kind. Another packaged food I’ve learned to easily do without are dinner mixes. My kids love tacos and burritos. Instead of buying the “boxed” dinner version, I make my own seasonings in advance and store them in mason jars in my pantry. I also either make my own taco sauce and salsa. It doesn’t take a lot of time to whip together and I know exactly what is going into my seasoning mixes and sauces. It’s a great way to cut down on needless excess salt, sugar and non-natural ingredients. My favorite whole food is plain nonfat Greek yogurt. And I don’t buy the national brand. After side-by-side comparisons, I’ve discovered certain generic brands that I actually prefer over the highly advertised name brands. It can cost up to 50 percent less than the name brand and I use it in place of sour cream in recipes, on potatoes, and as a healthy dip. I also buy fresh fruit – in season – or frozen fruit to add to my breakfast yogurt. If you don’t like the plain taste, you can add a quarter teaspoon of vanilla extract and cinnamon. Top it with a tablespoon of grape nuts or oats, and you have a virtually sugar-free, high-protein and low-calorie breakfast parfait. (Next time you pick up that Chobani or Yoplait, check the label to see how much sugar it contains and then tell me that you’re eating healthy!)



Shop on Tuesdays or Wednesdays.

Have you ever run into the grocery store for one or two items and, a day or two later, you return to find that the price of those items were significantly lower than they were the day before? Not only does it cost you more to buy your groceries on peak shopping days; it's also a lot less stressful and annoying.

Invest in a freezer and a crockpot.


When shopping for a family, it’s so important to be able to take advantage of sales on meat, poultry and seafood. Investing in a small freezer is a great way to ensure that you can take advantage of great sales when they happen. The other benefit – which may be more significant in the long run – is that you don’t have the excuse of stopping at the fast food chain on the way home from work because there is no food in the house. Having a ready supply of frozen foods that you can thaw and cook in advance is one of the best ways to ensure that you are giving your family healthy meals and staying within your budget. And, of course, the crockpot goes hand-in-hand with that freezer. Putting together a quick, delicious and healthy stew, roast or tenderloin in the morning means that you have minimum work to do when you get home. And the smell of good home cooking will make your kids excited about having a great family meal together!

Stay away from junk food.


Now that they’re grown, my kids and I laugh about their memories of our food pantry and refrigerator. There was never a soda bottle in the house and I remember one day, my daughter came home and asked me what a fruit roll-up was! That doesn’t mean they were deprived. We made our own cookies and other treats, using healthy ingredients like whole wheat flour, honey instead of sugar and dark chocolate.

Finally, don’t waste food!


No matter how great the sale is, if you’re not going to cook it and it goes bad, you’ve just wasted your hard-earned dollars. There will always be sales. Another way to get the most out of your food dollars is to save scraps that you would ordinarily throw away. I keep a baggie of frozen celery tops, mushroom stalks, parsley, basil and other items that I would have otherwise thrown away, to use for making chicken and vegetable stock. When the cold weather hits, just toss the mix into the crockpot, add chicken broth or water and some seasoning, and cook it on low for about an hour. Once everything has simmered down, strain the liquid and you have delicious, healthy stock for a stew, sauce or soup. For things you can’t cook with, there is also composting (but, that’s a whole other article). There are so many other ways that you can stretch your food dollars and still put healthy food on the table. All it takes is some sensible planning and a willingness to experiment in the kitchen. You’ll be surprised when you start to see the savings at the checkout counter. And you might even end up bragging about it – like me!


How I got three meals out of 4 lbs. of chicken! Meal

# 1 Chicken and Pasta Florentine


Chicken breasts and legs/thighs (on sale for .49/lb.) Whole wheat pasta (store brand) 1 lb. Broccoli @ .99/lb Whole mushrooms @$2/lb. Half of a medium onion 1 TBSP Olive oil ½ TBSP oregano ½ TBSP chopped parsley Salt and pepper Total Cost

$1.96 $1.00 $ .80 $1.00 $ .80


Par-boil chicken parts just until they are not pink inside. Remove from pot and set broth aside for later. Finish cooking chicken on grill (use barbecue sauce if desired, or lightly brush with olive oil and season before grilling.) While chicken is grilling, cut broccoli and mushrooms and onions, lightly sautéing them. Do not overcook. Remove from heat and set aside. Allow chicken to cool and remove from bone, chopping into bite sized pieces. Bring whole wheat pasta to a boil, removing when it is “al dente.” Drain pasta and add approximately 1 lb. of the chopped chicken, sautéed vegetables, oregano, parsley and salt and pepper. Add the olive oil and toss. Serve with a small garden salad. (Serves 4.)


# 2 Savory Chicken Salad Sandwiches


½ lb. chopped chicken (see pricing above) 1 stalk celery, finely chopped (set celery tops aside) ¼ onion finely chopped ¼ cup dried cranberries, chopped 2 TBSPs Mayonnaise Paprika (smoked or regular) Salt and Pepper Brioche sandwich buns Total Cost

.25 .30 .40



Mix ingredients together, add salt, pepper and sprinkle of paprika. Heap onto brioche buns, add lettuce and tomato. (Makes 4 sandwiches)


# 3 Quick and Easy Chicken Soup


1/2 lb. chopped chicken (see pricing above) 3 stalks of celery, chopped (set celery tops aside) .75 1 medium bulk onion, finely chopped .40 2 medium carrots, sliced .30 1/3 cup rinsed navy beans .36 Oregano Parsley Salt and pepper Sour cream (or nonfat plain Greek yogurt) .40 Total Cost


Add all vegetable to broth that you set aside from the par-boiling and simmer. Once vegetables and beans are firm, add chicken and lower heat. Cook covered for about 20 minutes. Serve with small dollop of sour cream or yogurt and celery floret garnish on top. Serve with small ends of bakery bread, either toasted or plain. 28  |  HEALTHY SARATOGA | FALL 2018


Raise the Bar


Let’s face it. Right, wrong, good, bad … sometimes you just need a bar. You’re hungry and you’ve got nothing. Quite simply this is what survival looks like in the modern days. But, they aren’t all created equal and it’s hard to distinguish sometimes. There’s a lot of choices and the companies reformulate over time and can start adding in preservatives etc. without warning, so you should check in with the ingredients panel occasionally. Here’s our current top 5 favorites, plus 2 extras just for fun. Some aren’t as well known, and some aren’t our best-selling ones, but quality and quantity aren’t always directly related. And, semi by chance—all are gluten free for those on that kick! Sorry if your favorite didn’t make our list, but we couldn’t pick ‘em all.

Rx Bars Made from egg whites and fruit and taste pretty good. Dang simple ingredients with a great taste.

Amrita Bars Great tasting and straight forward with a great balance on the nutritional panel.


Go Macro Bars Originally started by macrobiotic dieters who eat a diet of grains, beans and vegetables, theses folks created a bar that came from an authentic whole-foods philosophy.

Shanti Bars Organic, Vegan, Raw …with excellent ingredients and composition.

Green Plus An old favorite that still hits the spot. Chocolate-coated or plain. A great bar - you just know it when you taste it.

And two more that are differenT, BUT equal...

Epic Bars More convenient and satisfying than jerky, these high quality meat-based bars come in a bunch of varieties with a balanced nutritional panel.

Primal Kitchen The best of Paleo with nuts, seeds and collagen. Hard to beat if you’re in the mood.


The Keto Diet: What 's it all about? “...if it came f rom a plant, eat it, if it was made in a plant... don’t.” WRITTEN BY TARA JOYCE


he keto is a hot topic nowadays. It has been touted to cure diabetes, help lower blood sugar, and increase energy levels.

While all of this is positive, take caution before starting a keto diet, especially if you are a diabetic or prone to low blood sugar. Low blood sugars are very dangerous and it is always advised to follow a new diet under medical supervision. A keto diet is a low carbohydrate, high fat way of eating. When I first heard about this I thought the idea was crazy! After all, how can eating fat help you improve your blood sugars and help you lose fat? Fat is energy-dense and has 9 calories per gram. That is double the calories that protein and carbohydrates have as they both have 4 calories per gram. For example, butter, which is all fat has 108 calories and 12 grams of fat for one tablespoon; while one tablespoon of sugar has 60 calories and 0 grams of fat. So one would think that sugar is a better choice because it is lower in calories (per tablespoon) and has no fat. Eating sugar however, is associated with inflammation, obesity, diabetes and heart disease. In addition, a high sugar intake leads to higher belly fat (abdominal fat). Not only do most of us not like having belly fat, but this type of fat is dangerous for our bodies. The abdomen is where most of our vital organs are and carrying a lot of fat in the midsection can be detrimental to our health, putting ourselves more at risk for disease.

Foods allowed on the keto diet include: • • • • • • • •

Bacon Cheese Eggs Full fat cream Vegetables (the ones that grow above ground tend to be less starchy) Berries Olive oil Butter

Foods to avoid:

• Bread • Sugar • Processed foods • High carbohydrate foods like pizza, pasta and potatoes • Think GPS: “Grains, Pasta & Starch” as off limits.

Make sure to read your nutrition label and try to keep your carbohydrate and sugar intake low. Whatever you think, do not fear the fat grams.

Sample Keto Menu Diet:

BREAKFAST: Egg omelet with full fat cheese, vegetables and coffee LUNCH: Salad with grilled chicken, bacon, eggs, avocado, tomato, cucumbers, blue cheese crumbles & an olive oil dressing DINNER: Salmon with broccoli in butter and garlic and “riced” cauliflower DESSERT: Chocolate “fat bombs”

The fat that we eat however, does not affect the fat that our body builds up in our bodies as long as consumed in moderation and not in excess. 32  |  HEALTHY SARATOGA | FALL 2018

In addition, you have to look at the ingredient list and look out for added sugars like dextrose, cane sugar, or maltose. Pretty much if you see something in the ingredient list that says “sugar” or has “ose” at the end (ie. Dextrose) it is an added sugar. It’s like you’re being a detective and looking for the ingredients food manufacturers add to things to make them taste good, but are harmful to our bodies and health. Good news though! The FDA is going to require food companies to start labeling added sugars in their products. See below for an example of the old nutrition label and new nutrition label: So why does the keto diet work so well for so many people? The food tastes good! For diabetics in particular, not eating sugar means not having high glucose levels in the blood. Having high blood sugar can damage your kidneys, liver, nerves, among many other organs. Therefore, following a low sugar diet can improve all of this! Think of the example earlier of butter v. sugar. While the idea of eating butter and full fat dressings seems foreign to many of us, as long as we practice moderation and eat until we are comfortably full, not stuffed, our bodies would thank us. So why does the keto diet work so well especially for diabetics & people trying to lose weight? If we do not give the body added sugar, it would be very difficult for the body to get high blood sugar levels (for diabetics) or make the person without diabetes feel hungry. Think of it, how often have you had an ice cream cone (chips, crackers or other junk food) only to want more an hour later? If you had a parfait with strawberries, blueberries, raspberries and full fat whipped cream - the fiber from the berries and the fat would make you feel much fuller, and for a longer period of time. What it comes down to is eating real food. Michael Pollan, a nutrition researcher and well known writer about food, society and nutrition said “if it came from a plant, eat it, if it was made in a plant... don’t.” Moral of the story: Just eat real food. In Good Health,

Tara the Dietitian

FAT BOMBS (Keto, Vegan, No Bake)

Total Time: 5m, Yield: Depends on shape made Ingredients: 1/2 cup nut butter of choice, or coconut butter 1/4 cup cacao or cacao powder 1/4 cup melted coconut oil Stevia to taste 1 tbsp liquid sweetener of choice Optional, I like to add 1/8 tsp salt

Instructions: Stir all ingredients together until smooth. If too dry (depending on nut butter used), add additional coconut oil if needed. Pour into a small container, ice cube trays, or candy molds. Freeze to set. Because coconut oil softens when warm, it’s best to store these in the freezer.



Can’t lose eight? W Maybe

you are self-sabotaging





If these statements sound familiar you may think you ‘selfsabotage’ but not necessarily so. This may be a surprise but when it comes to weight loss, I don’t believe in self-sabotage. First, let’s define it…


Self- sabotage is a process tending to hamper, hurt or deliberate subversion of a goal ( According to the definition, the premise of self-sabotage indicates a ‘deliberate’ process to subvert (or derail) a goal. Ask any overweight person if they gain weight deliberately, the answer will be unequivocally, NO. It’s not a difficult formula: overeat + under exercise = weight gain. Most people gain weight because they eat unconsciously and are compulsive eaters. Do you eat compulsively?


Let’s see if any of these apply:

• • • •

Do you eat standing up? Do you hide food? Do you prefer to eat in private? Do you finish what you’re eating, but don’t remember eating it. To become successful at weight loss you must address how you eat. Compulsive overeating is an unconscious behavior rooted from emotional pain: anger, anxiety and depression. Compulsive eating provides a person with a few minutes of escape (mindless eating)… from emotional pain. The joy of eating takes the sting out of negative emotions. In the moment of eating no one really stops and thinks, “I’m gaining weight right now.” Mindless eating is not self-sabotage. Mindless eating is eating without deliberation.

So how do we get our eating under control? I call it ‘matter over mind’… opposed to ‘mind over matter.’ Let’s turn the tables on the psychological pitfalls of weight loss by side stepping the process of ‘self-sabotage’ and concentrate on other processes: Cognition (thought), Behavior, and Attitude.


What kicks up stress? Too much stimulation when you are eating a meal. Overeating can be reduced when you reduce stimuli. For one meal, make an effort to CONCENTRATE ON YOUR FOOD; remove your cell phone, turn off the television, no music, no reading material, and eat alone. You have to sit, be quiet and eat. You must CONCENTRATE on the food you are eating. It’s critical to think about the food; how it tastes, the texture, the smell, etc… concentrate on every bite… make it last at least 15 minutes.

Matter over Mind: address underlying emotions that most often cause overeating (anxiety, anger, and depression).

If you are unable to just concentrate on eating, then don’t eat until you can. Reducing stimuli when you are eating will allow you to pay attention to eating - until you are full - not stuffed.

Tasks and Tips for Success

Thoughts drive behavior. If you are angry or depressed it is natural to look for a distraction from it; food is a great way to keep you from feeling emotions. Unsuccessful dieters are often faced with unresolved emotional pain. Feelings that are not addressed often result in a cycle of overeating. Changing the cycle of failure is difficult, but it can be done. Keep a journal of how many times you eat when you are NOT hungry. Place a CE next to the food entry for compulsive eating. If you are eating and you aren’t hungry, something else is driving you to eat (is it anger, stress, boredom, loneliness)? Acknowledge any feeling(s) you are having that may be driving you to eat. Dig deep to confront them and refuse to eat unless you are truly hungry. Eating out of hunger takes concentration. You are hungry and ready to eat if a salad or a piece of fruit makes you salivate. Halting compulsive eating isn’t done overnight. As you keep track of the number of times you compulsively overeat (CE), try to reduce the number of times you do by one time each day.

Task 2 – BEHAVIOR Identify your stimuli triggers. Most people eat because of stress and anxiety. You will eat four times more food if you are stressed while eating.

Task 3 – ATTITUDE Don’t blame your failure on “Being scared of success.” Don’t confuse ‘scared of success’ with the concept of ‘unfamiliarity with success.” Yo-Yo dieters are very familiar with how to fail. Humans often fall back into comfortable patterns, even when the patterns are not healthy ones. Establishing new ‘healthy’ habits must be first addressed with an attitude of perseverance and patience. Most dieters think in terms of black and white; either you are losing weight or gaining weight, no middle ground. No one loses weight without a few slip-ups. Slip-ups often result in temporary weight gain. Yo-yo dieters never see an ounce of weight gain as ‘temporary.’ Yo-yo dieters see one slip-up as a complete failure and then they give up. Pushing through the ‘slip-ups’ requires perseverance and a tolerance of not ‘being perfect.’ It is essential to develop the confidence to know you can make it through the time when you feel like you are failing. You have to maintain an attitude that you can succeed, even when you think you are failing. Success can be unfamiliar, and not scary. Remember… slip-ups are a part of dieting, it will happen, but it doesn’t mean it’s time to give up.



the farmers’ market



isiting the Saratoga Farmers’ Market mid-fall is like going on a treasure hunt. You know you’ll find plenty of squashes and pumpkins, carrots and beets, loads of potatoes and luscious bunches of greens. But you’re also likely to encounter a few surprises.

This year, our region experienced a hot muggy summer, with bouts of extreme dryness as well as some heavy rains. Those conditions then gave way to a mild start to fall, which meant that some of the summer’s produce we typically bid farewell to in September – eggplants and peppers, green beans, and maybe even tomatoes – could very well still be in farmers’ bins through October.

How do you prepare for such surprises? We suggest that you simply prepare to be happily surprised. Go to the farmers’ market with an eye for discovery. Look for what you might expect to find and be open to the unexpected – such as purple and green-hued fall peas or a late-season batch of flat Italian Romano beans. Plan meals and menus for the upcoming week as you shop, filling your bags with what’s fresh and local now, whether that now is on a warm autumn day in October or a frigid morning in November.

For the fall season itself, here are some suggestions of what to look for: RED RUSSIAN KALE. This purple stemmed kale flourishes from early summer through early winter. It sports dark-green toothed leaves flecked with purple veins. It’s often the kale of choice for salads but also tastes delicious when braised at a low heat in water with a splash of lemon juice and pinches of salt, garlic, and pepper. After a frost, the flavor decidedly sweetens. Pick up a bunch from any one of the market’s vegetable vendors, strip the leaves from the tough stems and tear or cut them crosswise. For more elaborate cooking, try it with another one of our fall favorites – acorn squash – in the accompanying recipe for Roasted Acorn Squash.


HONEYNUT SQUASH. Another one of our favorites this fall is a smaller, stouter version of the butternut squash known as honeynut. It was bred at Cornell University less than a decade ago and has been available at the Saratoga Farmers’ Market from some farmers for about two years. Unlike the milder butternut squash (which actually gains sweetness if stored through the winter), honeynut squash has an intensely sweet, almost nutty flavor. That flavor comes out especially strong when the squash is roasted at a high heat. Find honeynut at Burger Farms’ stall at the Wednesday and Saturday farmers’ markets through October. Try it with butter, or in the accompanying recipe, with a walnut topping. APPLES. Apples, of course, are the fruit for winter. They’re available throughout the year from Saratoga Apple, fresh, dried into chips, in applesauce, or as cider. It’s easy to eat one a day. Pack them into lunch sacks, bake them into crisps or pies, or serve them with cheese on the side. Or, for a different take on this fruit, try them as a part of a savory main dish such as the stovepot chicken dish featured in the accompanying recipe. BRUSSELS SPROUTS. These little balls look like baby cabbages and can be found from many of the market’s produce vendors in pints, quarts, or by the stalk. Their popularity soared when chefs and other cooking aficionados began drizzling them in oil, sprinkling them with garlic and black pepper, and roasting them. Try them steamed with cheddar cheese grated on top for a different taste. Otherwise, they can be roasted in an oven or seared in a skillet on the stove. The accompanying recipe for charred brussels sprouts adds honey and an optional dose of anchovy fillets for an added touch. PURPLE POTATOES. The Adirondack blue variety that many farmers grow, produces a beautiful potato that is purple inside and out. The flesh remains purple and highly flavorful even after cooking. Like their more well-known white- and golden-fleshed counterparts, purple potatoes can be boiled, mashed, fried, baked, or roasted. Try them shredded up as hash browns or latkes. Or roast them in accordance with the accompanying recipe, using any fresh herbs of your choice to add color, flavor, and character to the final dish.

RECIPES CHARRED BRUSSELS SPROUTS Adapted from the recipe in Milk Street Magazine, shared by My Saratoga Kitchen Table. Serves: 4

INGREDIENTS *Ingredients available at the Saratoga Farmers’ Market

1 pound small to medium Brussels sprouts*, trimmed and halved 4 Tablespoons olive oil* 5 teaspoons honey* Kosher salt

5 garlic cloves*, minced

5 anchovy fillets, minced Red pepper flakes

2 teaspoons lemon juice


1. In a large bowl, toss the sprouts with 1 Tablespoon

of oil, 2 teaspoons of honey and ½ teaspoons of salt. Set aside.

2. In a 12 inch cast iron skillet, combine the remaining

3 Tablespoons of oil, the garlic, anchovies and ¼ teaspoon of pepper flakes. Set over high heat and cook, stirring occasionally, until the garlic begins to color, 3 to 4 minutes. Scrape the mixture, including the liquid, into a bowl and set aside.

3. Return the skillet to high heat. Add the sprouts

(reserve the bowl) and use tongs to arrange them cut side down in a single layer. Cook, without moving, until deeply browned and blackened in spots, 3 to 7 minutes, depending on your skillet. Use the tongs to flip the sprouts cut side up and cook until charred and just tender, another 3 to 5 minutes.

4. As they finish, return the sprouts to the bowl and

toss with the garlic mixture, the remaining 3 tea spoons of honey and the lemon juice. Season with salt and pepper flakes.



Adapted from the recipe by Jennifer Lynn-Pullman in Nourished Simply, shared by My Saratoga Kitchen Table. Serves 4

INGREDIENTS *Ingredients available at the Saratoga Farmers’ Market 1 lb. boneless skinless chicken breasts* 2 Tablespoons olive oil* 3 cloves garlic*, minced 1 medium onion*, sliced 2 sweet apples*, peeled and cubed 2 Tablespoons fresh lemon juice 1 cup apple cider* 1 Tablespoon chopped fresh sage* 2 Rosemary sprigs*, leaves chopped

INSTRUCTIONS 1. Heat olive oil in a large skillet, medium high heat. 2. Add chicken breast, brown on each side. 3. Remove chicken and keep warm. 4. Add garlic and onion to skillet, cook for 2 to 3 minutes until onions soften.

5. Add apples and lemon juice in a small bowl. Gently mix to

coat the apples. Add apples to skillet with onions and garlic. Cook for 2 minutes.

6. Add apple cider to skillet. 7. Add chicken back to skillet. 8. Bring to boil. Reduce heat to medium-low and simmer for

about 20 minutes or until the chicken is cooked to 170 degrees.

9. Garnish with rosemary and/or sage.

NOTES: If your skillet is oven safe you can also place the skillet into a 350

degree oven for the final step. Cook for 15 to 20 minutes


HONEYNUT SQUASH WITH STICKY WALNUT TOPPING Adapted from the recipe by Adam Dolge in Cooking Light, shared by My Saratoga Kitchen Table. Serves: 8

INGREDIENTS *Ingredients available at the Saratoga Farmers’ Market 2 Tablespoons chopped fresh sage*, divided 2 Tablespoon olive oil* ¾ teaspoon ground cinnamon, divided ½ teaspoon kosher salt ¼ teaspoon ground nutmeg 2 pounds Honeynut butternut squash*, halved lengthwise and seeded 2 Tablespoons maple syrup* 1½ Tablespoons dark molasses 1 Tablespoon apple cider vinegar ½ cup coarsely chopped walnuts


1. Preheat oven to 425 degrees. 2. Combine 1 Tablespoon sage, oil, ½

teaspoon cinnamon, salt, and nutmeg in a bowl. Rub over the squash halves. Place squash, cut side up, on a baking sheet. Roast at 425 degrees for 40 minutes or until tender. Remove pan from oven. Let stand 5 minutes. Cut each squash in half lengthwise into 4 wedges.

3. Bring remaining 1 Tablespoon sage,

remaining ¼ teaspoon cinnamon, syrup, molasses and vinegar to a boil in a small saucepan. Cook 2 to 3 minutes or until syrupy. Remove pan from heat. Stir in walnuts. Spoon walnut mixture over squash wedges.


Adapted from the recipe by Liren Baker in the Kitchen Confidante, shared by My Saratoga Kitchen Table. Serves: 6


*Ingredients available at the Saratoga Farmers’ Market 2 Tablespoons apple cider vinegar 2 Tablespoons maple syrup* 1½ teaspoons Dijon mustard ¼ cup olive oil* For the salad:

1 acorn squash*, halved, seeds removed, and sliced into ½ inch thick slices 2 Tablespoons olive oil 1 teaspoon paprika 6 cups chopped kale* 1 cup shredded carrots* 1 cup shredded red cabbage* ½ cup currants ½ cup sunflower seeds, plus more for garnish ½ cup crumbled goat cheese*

INSTRUCTIONS 1. To make the dressing: In a small bowl, whisk together the vinegar, maple syrup, and mustard.

While whisking, drizzle in the oil and continue whisking until the dressing is fully emulsified.


2. To make the salad: Preheat the oven to 400 degrees with wire rack placed in the center. Line a baking sheet with parchment paper. In a bowl, toss the slices of squash in the oil. Place the slices of squash on the baking sheet. Season the squash with paprika. Place in the oven to roast for about 40 minutes, flipping halfway through.

3. In a bowl, toss the kale with half of the dressing. Massage the kale with the dressing

until wilted, the color is darker and looks shiny. Let it sit for around 5 minutes. Add the carrots, cabbage, currants, and sunflower seeds. Arrange the salad on a platter or in a salad bowl and top with the squash. Drizzle the remaining dressing and top with cheese and a few more seeds for garnish.

NOTES: Delicata squash makes a great addition or substitute for the acorn squash.

Roasted Purple Potatoes with Garlic and Cilantro Adapted from the recipe by Diane Rattray in The Spruce Eats, shared by My Saratoga Kitchen Table



*Ingredients available at the Saratoga Farmers’ Market 2 ½ pounds purple potatoes* 4 garlic cloves*, minced 2 Tablespoons chopped fresh cilantro* 4 Tablespoons olive oil* 1 teaspoon kosher salt 1/8 teaspoon ground black pepper 2 teaspoons fresh thyme*

Heat oven to 400 degrees

Brush a large rimmed baking pan or roasting pan with olive oil.

Scrub the potatoes well and peel. Cut the potatoes into 1 inch pieces Toss the potatoes in a bowl with the garlic, cilantro, olive oil, salt, pepper and thyme.

Arrange the potatoes in a single layer in the prepared pan. Roast the potatoes for 20 to 25 minutes or until browned and tender, occasionally turning.


Savoring seasonal vegetables to their




. For farmers, gardeners, and vegetable lovers, there’s no other color like it. As I cook in my kitchen, I often look out the windows to our small farm’s back fields where most of our vegetables are planted. I see rows of green, bobbing with the breeze, glistening from the rain. Closer, the rows reveal themselves as chard, collards, kale, broccoli, and brussels sprouts. Adjacent is an Asian green known as komatsuna, eggplant, okra, peppers, and more kale. As I harvest for market, my stomach growls. I want a little of everything, leaves, stems, and all. The good news is that for many of the vegetables grown on our local farms, you can eat it all, and many farmers who bring their produce to the Saratoga Farmers’ Market will give you tips on how to do so. Imagine a pan of sautéed broccoli florets, enhanced with small chunks of its vibrant green stem, and its darkerhued leaves diced and cooked into the mix with a little salt and pepper, lemon juice, and olive oil. Or roasted brussels sprouts, with a side of the leaves, stir-fried and seasoned with garlic. Such “discards” from a vegetable plant are rarely available in grocery stores. Farmers, however, bring them to market or can provide them upon request. Eating them adds flavor, value, and a nutritional boost to the daily diet. I learned how to love the brussels sprouts’ leaves from Valentina Gomez of the Gomez Veggie Ville when I first purchased a leaf-laden stalk from her in 2011 and she urged me not to throw away the leaves. Now, my husband and I often freeze brussels sprouts’ leaves for winter eating. They’re hardy and their flavor holds up well into the spring. This summer, as I harvested broccoli, I chafed at the number of leaves that I was tossing to my chickens. While I love sharing some of my harvest with them, I wondered what might happen if I washed and bagged the best of the leaves and brought them to market. I tested them out on a friend who loves vegetables. His face lit up. “I love these,” he said. For him, the leaves were a familiar food. When he prepared broccoli, he let his wife and young daughter have the florets and kept whatever stems and leaves had come with the vegetable for himself. Others have since told me they use the broccoli leaves as many use kale to make chips, steam them, or add them to soups. What are some other “throwaways” worth keeping? Try carrot tops, washed well and picked over, as a flavor enhancer in broths. Radish and turnip tops need a good washing to get rid of the grit. But afterward, spin them dry, chop them up and dry roast them for 1-2 minutes with a few whole spices. Try 2-3 fenugreek, cumin, and/or fennel seeds. By eating the whole vegetable, you give yourself an opportunity to enjoy more of the best of what the fall season brings us while helping to continue a long agricultural tradition… nothing goes to waste. Try it out.


Pasta with Broccoli Sauce Adapted from the recipe by Kemp Minifie in Milk Street Magazine, shared by My Saratoga Kitchen Table Serves: 4 Total time: 35 minutes

Ingredients *Ingredients currently available at the Saratoga Farmers’ Market 1-pound broccoli, stems, florets and leaves* separated, stems peeled

4. Stir the pasta into the boiling water

and cook until al dente. Reserve ½ cup of cooking water, then drain. Return the pasta to the pot and add the broccoli florets, the broccoli puree, ¼ cup of the reserved cooking water, the remaining 1 Tablespoon of zest and the cheese.

5. Cook over medium, stirring

constantly until the sauce thickens slightly and the pasta is well coated, 1 to 2 minutes. Add more of the reserved water if needed. Remove from the heat. Top with cheese. Note: The original recipe includes ½ teaspoon red pepper flakes that are added with the capers.

Kosher salt and ground black pepper 2 cups packed fresh baby spinach* 2 medium garlic cloves*, chopped 4 Tablespoons (1/2 stick) butter*, cut into 4 pieces 1 Tablespoon drained capers 2 Tablespoons finely grated lemon zest - divided 12 ounces rigatoni pasta ½ cup Parmesan cheese or pecorino Romano cheese*, finely grated, plus more for serving

Instructions 1. In a large pot, boil 4 quarts

of water and 2 Tablespoons salt. Cut the broccoli stems crosswise into ½ inch rounds. Add the stems and leaves to the water and cook until fully tender, about 10 minutes. Stir in the spinach and cook until wilted, about 20 seconds. Using a slotted spoon, transfer to a blender or food processor, reserve ½ cup of cooking water. Keep the water at a boil.

2. Cut the broccoli florets into

1-1½ inch pieces. Add the florets to the boiling water and cook until crisp-tender, about 3 minutes. Using a slotted spoon, transfer to a colander and rinse under cold water until cooled. Again, keep the water at a boil.

3. To the blender or processor,

add the garlic, butter, capers, ¾ teaspoon salt, 1 Tablespoon zest and the reserved cooking water. Puree until smooth and bright. 30 seconds. Season with salt and pepper.





he “Saratoga Summer” is over. The freshness of spring, Memorial Day cookouts, Fourth of July fireworks, and the beat of hooves to the roar of crowds exist only as a blur in the rear-view mirror of our memories. The days grow shorter as our shadows grow longer - a new season is upon us. For many, autumn is just another season, but for avid runners it holds a special place. The crispness in the morning air is as welcome as the crimson and gold curtains that sway to and fro along the Saratoga Spa State Park’s wooded trails. Soon we will take back from Father Time the hour we lost in March, and on the morning of November 4th , the annual gathering of approximately 150 local harriers for the start of the FallBack 5 Mile Trail race will take place. This will be the fourth year that the Spa Park’s “Fall Classic” will be hosted by the Saratoga Stryders running club. Under the oversight of race director Frank Lombardo and his team of volunteers, along with the support of the park and the Friends of Saratoga Spa State Park, participants of the FallBack 5 will traverse the multi-terrain course that will take them from the starting line on level grass, over much of the yellow marked 5 Mile Trail, past many of the park’s well-known, and not-so-well-known points. Runners donning sophisticated footwear with names like Salomon Speedcross, Merrell Trail Glove and Inov-8 Mudclaw will deposit footprints on the very ground once navigated by fierce Mohawk warriors, clad only in buckskin loincloth and moccasins. They will encounter the “Island Spouter” geyser, and the Orenda tufa while running along the Geyser Creek, climb and descend steep trails with hairpin turns, and pass over the lesser traveled Wetlands Overlook Trail. In 2017, with the sponsorship of specialty running store, iRun LOCAL of Saratoga Springs, awards were given to male and female race winners, both overall and in age group categories. Food, beverages and raffle prizes were also provided by other local vendors, and by volunteers in the park administration building’s Gideon Putnam Room. This year’s event once again promises to provide a challenging experience for both first time and veteran trail runners alike, and for the third year in a row, the first 150 entrants will receive a running cap to commemorate their partaking in the FallBack 5. For more information on the 2018 FallBack 5 Mile Trail Race, please visit


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Select Local Road Races

FALL 2018



9:30 a.m. Start (both races) Thacher State Park, Voorheesville

10K: 8 a.m., Grade School Mile: 9:30, 5K: 10:00 Troy Atrium, Troy



10 a.m. Start New Scotland Town Park 148 Swift Road, Voorheesville

9 a.m. Voorheesville High School, Voorheesville




SARATOGA CROSS-COUNTRY CLASSIC 5K RUN/WALK 9 a.m. Start, gentle course, novices welcome Saratoga Spa State Park, Saratoga Springs

NOVEMBER 3RD Select Road Race Information compiled by: DON PROULX

Vice President of Saratoga Stryders Send your race information to be considered in our Spring edition (published March 8th ) by February 8th, 2019 to



12TH FALLBACK 5 MILE TRAIL RACE 10 a.m. Admin Building, Saratoga Spa State Park, Saratoga Springs






2018 JINGLE BELL RUN 5K/KIDS’ RUN Reindeer Dash: 10:45 a.m., 5K: 11:00, 1 Mile Walk: 11:10 Halfmoon Town Park, 162 Rt. 236, Halfmoon


22ND ANNUAL ST. PETER’S CARDIAC & VASCULAR CENTER ALBANY LAST RUN 5K 5 p.m. Race through Albany Holiday Lights, Fireworks Empire State Plaza Concourse, Albany


DOUG BOWDEN WINTER SERIES 10 a.m. UAlbany Campus, Albany


8:30 a.m. (Kids’ 0.5 Mile Fun Run at 10:45) Veterans Park, Schenectady




17TH CHRISTOPHER DAILEY TURKEY TROT 5K WALK/RUN 8:30 a.m. Saratoga Hilton, Saratoga Springs

10 a.m. Voorheesville High School, Voorheesville

SARATOGA ARTS FIRST NIGHT 5K 5:30 p.m. Skidmore College Athletic Complex, Saratoga Springs




Some days getting to the gym is almost impossible. With kids to feed, emails to respond to, meetings to attend and errands to run, sometimes fitting the gym in as your last stop of the day just isn't an option. But that doesn't mean you can't get in great shape. Check out this great no equipment needed, total-body at-home workout from Personal Trainer and NPC Bikini Champ Heather Matthews!


Perform each of the following exercises 30 seconds - 1 minute with a 20 second rest between each. Perform three rounds total. Take a 1-2-minute break between rounds.

FORWARD LUNGE Step forward with one foot, lower hips until both knees are bent approx. 90 degrees. Keep weight in the front heel and knee above the ankle (not pushed out past your toes). Push through the heel to return to starting position.



Step back with one foot. Flex hips and knees to lower the body until both knees are bent approximately 90 degrees. Pressure should be on the ball of the back foot, and front knee should stay in line with the front foot. Press off the back foot to return to start.


With hands slightly wider than shoulder width apart, feet hip width apart, and looking slightly ahead, push with hands into the floor to raise the entire body until arms are straight, then back down as low as possible with good form. Raise back up and repeat. No sagging butts or butts in the air! You should have a straight line from the shoulders to the heels.


With feet on chair/bench and palms on the edge of another chair/bench, lower yourself as far as comfortably possible (90 degrees is the goal) and then raise back up until arms are straight. Repeat.


PLANKS Facing down on the floor with weight supported on toes and forearms, hold the position for 30 seconds to one minute. Arms are bent and directly below the shoulders. Keep your abs tight and no sagging butts or butts in the air. You should have a straight line from shoulders to heels.

SUPERMANS Laying face down with arms straight ahead, simultaneously raise arms, legs and chest off the floor. Hold for 2 seconds and release, squeezing the back on the hold. Repeat.



Lying on your back with legs straight and together, lift the legs up until your bottom comes off the floor. Lower the legs back down about 3 inches from the ground and raise again.


Begin in the pushups position. Bring one knee up towards the chest, flexing both hip and knee. Quickly switch legs bringing the opposite knee towards the chest. Alternate. This should be an explosive movement done quickly.

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Training for Life Just because

you are getting older doesn’t mean you have to stop living. As an adult, finding the right fitness program to make you more durable in life should be your fundamental goal. With so much (good and bad) fitness information available at your fingertips, it can be confusing and even overwhelming to decipher. So, what is the answer to living a healthier life?



COMPLETE A MOVEMENT SCREEN/EVALUATION WITH A REPUTABLE TRAINER. A good movement evaluation will assist a trainer in figuring out exactly what your needs are. One of the biggest issues I see in the adult population is that we tend to want to do the things we are good at, not the things that need the most work. When looking to create the best fitness program for yourself, try to be as balanced as possible. Hire a coach to give you a proper movement evaluation so that you can determine your strengths and weaknesses. When we think about fitness, we want to think about movement patterns. A good trainer can assess how you are moving and then determine the best exercises for you to do to develop your weaknesses, ultimately allowing you to move better. You want to first move well, then move often, then get strong while moving. We often jump too fast to the getting strong part before we are moving well.

STEP 1, PHOTO 1 & 2:

Make sure you have a professional analyze your movement so you can work on any imbalances as well as choose the best exercises for you 50  |  HEALTHY SARATOGA | FALL 2018



DO MOBILITY WORK. THEN DO EVEN MORE MOBILITY WORK. As we age, our movement quality decreases. I often hear people say that when they got to a certain age, that’s when they started having all these aches and pains. I’m sure everyone has heard the phrase, “if you don’t use it, you lose it.” This couldn’t be truer with mobility work. It is critically important to pay attention to soft tissue quality and address it appropriately with foam rolling, joint mobility and stability work to maintain basic functional movement. We have mobilizing and stabilizing joints and body parts that contribute to our everyday movement. If those joints and body parts are doing the opposite of what they are supposed to be doing, it usually causes aches, pains and deterioration.


2 STEP 2, PHOTO 1:

Soft tissue work, such as foam rolling, is extremely important and helps loosen up the muscles...focus on areas that need the most attention. STEP 2, PHOTO 2:

Warm-up is key to injury prevention and optimal performance. Make sure you are mobilizing the right muscles with a good dynamic warm-up to prepare your body for your workout.




STRONG PEOPLE LIVE LONGER. APPROPRIATE POWER/STRENGTH WORK IS KEY Power and strength are two of the major performance variables associated with independence and injury prevention. Between the ages of 65 and 89, our explosive power has been reported to decline at an alarming rate of 3.5% per year and strength declines at 1-2% per year. So if you are not training properly from age 65 through age 75, you are going to lose approximately 35% of your power and 10-20% of your strength. That is huge and really sets you up for an increased risk of injury. It also lowers your quality of life. We should want to have as much strength and power as possible throughout life. If you want to stay healthy as you age, maintain your strength and power.


CONDITIONING. WORK SMARTER, NOT HARDER. Cardiovascular health is extremely important. You need to stress your heart to keep it healthy. If possible, wear a heart rate monitor to gather real-time feedback. At GET, we prefer interval training as it allows us to get more bang for our buck when it comes to time, plus it keeps workouts fun and interesting. Some of our favorite exercises/equipment for this are battling ropes, bikes, ski ergs, rowers, and versa climbers. The key is to pick exercises that are safe to do with an elevated heart rate, but also challenging and effective.


A simple format of :30 sec “on” (work), :30 sec “off” (rest) at about 80% intensity for 10-15 rounds is a great way to incorporate some quality conditioning into your workouts.



Exercises such as Turkish getups, landmine squats, and pull-ups are great for developing total body, functional strength and power.


RECOVERY ISN’T FOR THE WEAK PEOPLE, IT’S FOR THE SMART PEOPLE This step is often overlooked. We often think that working out more is the answer. There are days where you are going to be tired, sore and achy. Listen to your body and recover. The one thing I have realized over the years is more is not always better, especially as we age. Here are three basics to start optimizing right now:

1. Sleep – Shoot for 8 hours of sleep every night 2. Food – General rule…Eat healthy 80% of

the time and you will be fine.

3. Walk – Aim for 2-3 30-minute walks

throughout the week to relax the mind and recover the body.

I honestly feel that these 5 steps are key to living and feeling your best. Remember, what we do in the gym should enable us to live our most productive, healthy life for ourselves and our family. You should never be too busy to take care of yourself, so make sure you do.



bstacles are like walls standing in our way …but they don’t have to stop us. Walls can be climbed. Jump and you’ll learn to use your wings.

The Saratoga Ninja Lab indoor obstacle course shapes the urban acrobatics of parkour to excel in an indoor environment.

“It’s really challenging, but it makes me feel like I’m flying for a few seconds,” said Randi Cowper, one of the gym’s coaches.

Strengthening the Future For the last two consecutive years, Cowper was one of just 100 candidates selected from a pool of more than 70,000 contestants to compete in the NBC network’s “American Ninja Warrior” qualifiers. Two coaches at the Saratoga Ninja Lab have earned these coveted spots. Geoff Synder, an art teacher and basketball coach at Fort Plain Junior/Senior High School, did as well. During Season 9, he was known as the “Bionic Ninja” because he has a pacemaker to regulate a heart condition. A teacher for 19 years, Synder sees the gym as a place where people can develop a variety of skills that will benefit them forever. “They’re building confidence and problem solving skills that they can use and apply in different facets through the entire course of life,” said Synder.

Inspiring By Design Under the high ceilings of the Saratoga Ninja Lab in Malta, more than 26 obstacles present swinging, climbing, hanging, balance and bodyweight challenges. Scaled, changed and modified for interest, ability and safety, there are boundless possibilities for the series of mats, bars and other equipment on the course during classes, camps and open gym days. Station-based learning and an 8:1 student-to-teacher ratio ensures that everyone is always moving with the guidance of the coaches. Well-rounded strength-building and stability skills are developed progressively in the classes. It is a positive environment where everyone wants you to succeed, said Molly Morgoslepov, a certified group, youth and personal trainer, as well as one of the gym’s owners. “We want them to enjoy it and for it to be an activity they will love and stick with,” she said.


NI N J A L A B Hurdling the Hang-Ups When there is an attainable goal just beyond where you are right now, surprising things can happen. Participants, from elementary-age children to senior citizens are realizing that they can do more than they ever thought possible. “It’s cool to watch them surprise themselves. They all did so well. They’re surprised and then empowered to do more,” said Cowper. While she still enjoys practicing at home on the backyard course her husband Dustin built, and on the equipment filling her basement, Cowper said the gym has additional benefits. “The support you get from everyone else in the gym is unlike anything else I’ve experienced. It is honestly one of my favorite parts of our community. Even when you compete to be on the show, you have some of the top people on the sidelines cheering you on,” said Cowper.

“Can’t” is Forbidden No one at Saratoga Ninja Lab is allowed to say “can’t” when faced with an obstacle. Phrases that are permissible include “not yet”, “I’ll try” and “I can!” “A lab is a place where you test things and there’s probably not a better place for them to test themselves,” said Synder. In this lab, while experimenting with how to train like a ninja, falling is another opportunity to rise. “We try not to fall, but when it happens, it happens. Safety is our number one concern. We teach them techniques to fall safely, things like diamond hands and to twist to protect their backs,” said Cowper. “Progress takes time, it doesn’t happen overnight, you have to keep working at it and at the end of the day, you’re stronger for it. I’ve seen people who were terrified become confident. You have to acknowledge that you are more than you think you are,” she said. For Synder, it is his two children, Aiden, 14, and Abby, 11, who are his biggest cheerleaders. “They’re the ones that got me into it. They made me believe I could do it. It’s a huge part of our lives now,” he said. Saratoga Ninja Lab, 9 Stonebreak Road, Suite 3, Malta, Membership and drop-in rates available. To find out more, stop in, call 518-289-5942 or go to


Back in the Game



t’s a game that has been occuring during the past 50 years, maturing into a sport of mass appeal.

There are more than 2.8 million people playing pickleball today, with participants ages 55 years and older comprising the majority of this group, states the Sports & Fitness Industry Association (SFIA) 2017 Pickleball Participant Report. “I have never seen people in that age group so active in all my life – this pickleball thing is amazing,” said Wilton Park and Recreation Director Mark Marino.

Popping the Lid Imagine combining badminton with a bounce, tennis with a tweak, or ping-pong with a bit of pizazz and you can get a good idea of how pickleball was invented. Played on a court one-third the size of a tennis court, a perforated plastic ball (similar to a wiffle ball) is hit with square paddles over a low net. Invented by dads Joel Pritchard, Bill Bell, and Barney McCallum, the family game is named after the Pritchard’s cocker spaniel, “Pickles” who used to run off with their stray balls. Gaining momentum in places retirees prefer, pickleball has


also been picking up speed in this region because of the part-time residents who wanted to play here after wintering down south. “The word got out because of the snowbirds. We brought it back with us,” said Craig Morris.

Causing a Racquet When the local YMCA originally offered pickleball a decade ago, Morris was the only one to sign up. Then, he started travelling around and offering clinics to familiarize people with the game. That’s when the number of players really started to grow. “We’re out to have fun, socialize and get a bit of exercise, too,” explained Morris of the game’s appeal. With nearly 6,000 courts popping up all over the country and the ones in this area expanding, Morris has helped Wilton’s Gavin Park earn a reputation for being the area’s “friendliest place to play”. “New players almost immediately get taken under the wing of more advanced players and they’re off and running,” said Alan Ross. Known as the unofficial “Commissioner” of pickleball in Wilton, he is celebrating his 70th birthday this year.

Pickle ball player, Karen Dwyer Smith

Pickle ball player, Alan Ross

Having a Ball “If you play a racquet sport, you can play pickleball,” Morris tells people new to the game. Played with either two or four people, there is not as much running and less impact on the joints compared to tennis. Games are relatively quick, played up to 11 points, they usually last less than 20 minutes. Fun to watch because of the fast-paced volleys, there is also plenty of play time. “As many play as there is space to play. There is a continuous rotation and continuous interaction with virtually everyone who came out to play that day,” said Ross. This allows for plenty of socializing. “It’s so good for people psychologically, it’s different than any other sport I’ve participated in,” he said.

A Spirited Volley Learning how to play in Florida, which he calls “Pickleball Nirvana” because of their hundreds of courts and high-level of play, Ross said it’s at Gavin Park where he’s really been able to hone his skills.


“There are very different kinds of games depending on the mix of players. The most exciting for me are where the players are pretty equally matched and it’s a real battle,” he said.

Sheldon (Jack) Jacknowitz, 89 years old!

On a 1.0 to 5.0 rating system, he estimates that he’s progressed to a 4.0 level in just the last couple of years. Pickleball was added to the National Senior Games in 2008 and competition-level play is growing in this area, as well. “They do take pickleball very seriously,” said Marino, who is considering organizing competitions into a ladder system and eventually adding a tournament to the park’s events. This year, indoor court fees were raised (it is now $3/residents and $5/non-residents), which has allowed the park to buy 10 new nets and for the group to paint pickleball lines on the outdoor tennis courts (outdoor play is FREE).

Kayla Benner, Gavin Park Recreation Specialist

Dink Responsibly Pickleball is a game of finesse, said Morris. Even “dinking” the ball (lightly hitting it over the net) requires special care in an age group where many of the players have health concerns. It’s seeing a person overcome them that is most inspiring about this sport. “I played with a woman who was 91 and they couldn’t get a ball by her,” said Morris. Morris teaches safe-play techniques on the court. For anyone interested in playing pickleball, Marino personally gives them a tour of the Gavin Park facility, which has locked side doors, trained staff and emergency services just minutes away.

Pickle Ball coordinator Alan Ross with Gavin Park Director Mark Marino

Setting up

“I want them to feel right at home here,” said Marino. This makes pickleball a game that appeals to all ages. “I don’t care how old you are – come out and play. Just try it and you’ll like it,” said Morris. Gavin Park indoor pickleball is played weekdays 9:30 a.m. to 11:30 a.m. Stop in or call 518-584-9555 for more information.


Rehab Therapy– Not Just for Joints Anymore


kay, so you’ve been diagnosed with vertigo but would rather not add another pill to your daily regimen. Or, you’ve had a couple kids and notice you are starting to leak a little when you laugh or cough. Maybe your mom is determined to live on her own in her home no matter what, and you are worried about her safety. Did you know your local rehabilitation therapist can help with all that and more? While most of us think of rehabilitation therapists as people who help us recover from an injury or surgery, they are actually trained to address just about anything that interferes with a person’s ability to enjoy a fully functional quality of life. Saratoga Hospital’s Regional Therapy Center director, Peggy A. Lounsbury, OTR/L, FAOTA, explains, “Rehabilitation therapists are trained to understand how the body works and is interconnected. If the spine is injured, that affects all the extremities. If you are receiving therapy for an injured hand, your therapist is not only going to help strengthen your muscular tissue, but is going to make sure you are able to write again and feed yourself.”

Eric Diem, PT, MSPT, administers a vestibular physical therapy evaluation at one of the five Regional Therapy Center locations. Photo provided.

For example, in response to patient requests, a Vestibular Rehab program was created for people with vertigo, balance issues and post-concussion syndrome. The Pelvic Floor Dysfunction and Incontinence program also grew from patient need and has proven widely successful. A new LSVT Big™ and LSVT Loud™ Parkinson’s Treatment Program was just launched last spring to help people living with neurological conditions address walking, balance, dressing and even job-related skills. “We’re all excited about a program that will be launching soon called Aging Safely in Place (ASIP),” says Lounsbury. “It will provide care recipients with a comprehensive rehabilitation evaluation by physical, occupational, and speech therapists. It will also evaluate, through a questionnaire, the care environment, considering access to phone, meals, and safety issues. Additionally, the program will review the caregiver’s resources and capabilities. As a team, the therapists and Saratoga Hospital’s geriatric specialist will review the information and medications and put together a plan to help seniors age safely in their homes. A forum with more details will be held the evening of October 30 at Saratoga Hospital.”

A rehabilitation therapist’s training involves many conditions—cardiovascular, neurological, COPD, kidney failure—and how each affects your ability to function. They can read imaging and understand how pharmaceuticals affect physiology, and adjust your therapy accordingly. Have arthritis in your shoulder? They can adapt your cardio rehab to get the most out of the program. All have a master’s degree and some have clinical doctorate degrees.

Although most therapeutic treatments require a physician’s prescription, the Regional Therapy Center does offer free screenings. During the recent Running Screening, runners received recommendations about their form, their shoes, their flexibility and strength so as to improve their skill and prevent injuries. Upcoming screenings include a spine screening for people with back or neck problems, and a fall-risk screening to identify people who may be at risk for falls. Check the website for listings at

But the Regional Therapy Center programs have grown even beyond all that. Lounsbury explained that during the process of helping patients walk again after a bad fall, or retain and strengthen motor skills after a stroke or the onset of Parkinson’s disease, the therapist really gets to know the patient. Sometimes those conversations and treatment uncover a side issue that is also impeding the patient’s return to full activity.

The Regional Therapy Center of Saratoga Hospital has five locations where physical, occupational, and speech therapy is provided by 45+ therapists. Each location offers one or more specialized rehabilitation therapy program. The three Saratoga Springs locations are at 6 Care Lane, 255 Washington Street, and at The Springs on Weibel Avenue at 9 Hampstead Place.

“Every time we identify a niche need, we will develop a program for it,” says Lounsbury. “We figure we’ll help a handful of people with the same issue, but then word gets out and suddenly the program is booming. What we thought was a need for a small group of people turns out to be a need for many.”

RTC is also located at 510 Geyser Road in Ballston Spa, and its newest facility recently moved from the Malta Commons Business Park to a new facility with a specialized sports rehab design and a therapy pool at 8 Medical Park Drive, next door to the new Saratoga Regional YMCA Malta facility by Malta Med Emergent Care. All RTC locations can be reached by one phone number—just call (518) 583-8383 to make an appointment. Learn more at FALL 2018 | HEALTHY SARATOGA  | 59

20 years


A Survivor

Even when it rains, spiders do not cling to their webs; they hang by a thread, trusting in the slender strand of silk and then let go.


uch like a spider, Molly McMaster Morgoslepov has created a web. It’s a vast network of people connected by colorectal cancer. It’s a community that has helped her to see the rain anew, because on a web, each rounded drop glistens.

SKATING ON THIN ICE Even in high school, Molly was experiencing digestive issues. An avid hockey player in addition to being an active student, when she went off to college, her symptoms worsened. “Somewhere inside I knew something was wrong, whatever was happening was getting worse,” recalls Molly. During the next six months, her health progressively deteriorated. Accompanied by constant discomfort and intermittent peaks of sharp, stabbing pains, her appetite dwindled. Still exercising daily but drinking no more than a milkshake (which often caused vomiting), Molly quickly began losing weight. After several attempts to diagnose the cause of her ailments, she was given muscle relaxers to ease her pain. Pale, frail and a hollow shell of her former self, she drove home, where her mother fixed her some soup, which she proceeded to throw up. “I said, ‘It’s okay, this happens all the time’. I wonder now how I could have ever thought that,” said Molly.

INTO THE BLUE At Glens Falls Hospital they found a total blockage of Molly’s large intestine. “They told me I had colon cancer on my 23rd birthday and I was so angry. I didn’t want to be different than everyone else. I thought, I’m not going to deal with this. I felt broken and did not want anyone to know. I thought about ways to kill myself and asked my parents to leave so I could be alone,” said Molly. 60  |  HEALTHY SARATOGA | FALL 2018

Then her friend Rocky called. “Rocky told me, ‘You know what? That sucks, but its O.K. You’re going to beat this because you’re Molly, so be strong and fight back’,” she said. After surgery to remove 25 inches of large intestine and a tumor as large as two fists, Molly had a 13-inch scar along her belly and nine months of chemotherapy treatments.

WIDE BLUE YONDER Rather than drowning in despair, friendship gave Molly the will to float on hope. Blue, the color of colon cancer awareness, filled her life going forward. When she was feeling well enough, Molly decided to go to Colorado to see her friends there. Her father told her she couldn’t use his frequent flyer miles, Molly’s indignant response was, “I’ll just skate back then,” which is exactly what she did. It took her 71 days to skate from New York to Colorado. Naming the journey “Rolling for Recovery”, it was her first crusade to raise colon cancer awareness. Her mother followed her in a camper they affectionately named, “Big Dog”. News spread and Molly started to tell her story and listening to others tell theirs. Colorectal cancer is the third most common form of cancer and the second leading cause of cancer-related deaths. The number of young people with the disease is on the rise. Nearly 20 years ago however, their voices had not been heard. “It was really an incredible feeling. I just had no idea what was coming while that was happening,” said Molly.

TRUE BLUE In the mail came a letter from Amanda Sherwood Roberts. She had heard of Molly’s journey and wanted to reach out. A mother of two, at age 24, Roberts was diagnosed with Stage III colon cancer. “I was floored. There it was. Finally, here was someone like me,” said Molly. She flew out to meet Roberts that weekend. “Amanda and I made that connection and all of a sudden we had each other. With cancer, the journey is long and it’s kind-of amazing. It’s like I’m at the middle of this spider web and it all comes back to me at the center,” she said. In 2001, Roberts nominated Molly to carry the Olympic torch. On December 30th, she ran through downtown Saratoga holding the torch high and sent the video footage to Roberts, who died just two days later. Blue-tiful Controversy


Before her death, Roberts and Molly, who was working for WCQL 95.9 Glens Falls at the time, realized the best way to get people talking was to go big. In 2003, Molly and Robert’s cousin, Hannah Vogler, secured $60,000 to fund the building of a 40-footlong, 4-foot-tall colon. Constructed by Adirondack Scenic in Argyle and set up in Aviation Mall, the Colossal Colon had some people disgusted. Others were laughing, but everyone was talking about crawling through the pink spray-foam intestine snaked across the floor. Loading the Colossal Colon into a tractor trailer, Molly went along on a tour of 20 major cities and on numerous television and radio appearances, eventually garnering 2.3 billion media impressions. “It was so fulfilling to talk to people every single day about colon cancer,” said Molly. Today, the Colossal Colon resides at the John P. McGovern Museum of Health and Medical Science in Houston, Texas.

BREAKING THE ICE Breaking through the horror and embarrassment of talking about bowel movements and colon cancer, Molly, once the shy kid at the back of the classroom, has developed a frank, humorous and relatable voice that helps others to find their own voice and to share their own story. “Don’t be embarrassed about it. I wouldn’t be here now if I kept hiding it,” she said. In 2006, Molly skated with the UHL Men’s League with a blue star sewn on her jersey. Collector’s cards with her in uniform, and ones where she shows off her surgery scar, were distributed at games. The Colon Club was founded by Volger and Molly to take this mission of spreading awareness even further and began publishing a calendar featuring models, under age 50, that have had colorectal cancer. In 2015, the “Colondar” became a large format magazine called “On the Rise”. To date, 150 people have posed for the photographer’s lens. “We wanted to bring people in and for them to meet their Amanda,” said Molly.

WHEN IT RAINS, IT POURS The ripple effect of billions of media impressions is felt in the personal stories of people who have been impacted by Molly ‘s actions. It’s the hockey coach who decided to talk to his doctor. It’s the man who biked from Colorado to Connecticut to honor the 10th anniversary of her Rolling for Recovery skate. It’s the people who see blue and think of colon cancer.


After her diagnosis, Molly embarked on an awareness campaign unlike any other, while continuing to pursue her personal passions. She married Sergei Morgoslepov in 2004 and now has two sons, Kyril and Maks. Her hockey team won the gold in the Empire State Games, she’s run in the NYC Marathon and has been working as a certified personal trainer and hockey coach for nearly two decades. This year, Molly became one of the owners of the Saratoga Ninja Lab. At this gym, the mats lining the floor are blue. After leaving the new gym, I realize - these obstacles are approached as an opportunity to surprise yourself… as it should be in life too.


M assage M The Unexpected BeneFits of


assage was once seen as a lavish leisure activity enjoyed only by the wealthy as an extravagant form of relaxation.

Today, people are realizing that massage holds benefits for everyone. “More than just relaxing, it is an hour of health, healing and rejuvenation,” said Nick Pavoldi, owner of Bodywork Professionals.

Just who is getting massages today - and the unexpected rewards of doing so - will likely surprise you. Massage facilitates growth. Skin-to-skin contact feels great. Pregnant women who receive massage or mothers who perform baby massage experience lower levels of anxiety and fewer incidences of infantile colic. Massage stimulates the appetite, increasing weight gain in babies that are born premature and can improve babies’ motor and cognitive development. Enhances athletic performance. Massage lowers blood pressure, decreases heart rate and promotes better sleep patterns leading to overall better health. For athletes, this means they may play better out on the field. When massage is performed right after exertion, lactic acid is dispersed and the muscles are able to recover faster, reducing the incidence of sports-related injuries and speeding recovery times, said Joan Smith of Saratoga Sports Massage. Better decision-making ability. The body holds onto whatever the mind is struggling to process. “People often seek massage in times of transition or change – they’re moving, breaking up, or just getting into a new relationship,” said Pavoldi, who has been providing therapeutic massage for more than 22 years. Is that pain-in-the-neck at work causing your real neck pain? Feel like you have the weight of the world on your shoulders? Are you crippled with indecision? “Bodywork can put a mirror up to these things with people and occasionally that will trigger this cascade of ideas and help you with whatever you’re dealing with,” he said. 64  |  HEALTHY SARATOGA | FALL 2018

Live the life you’ve been dreaming of. After the kids have grown up and left home, many adults are searching for a second lease on life. Nurturing yourself is one way to regain this type of vitality. “I’m so glad I did that!” Pavoldi often hears from his clients at the end of a session. For those who make regular appointments, massage gives them something enjoyable to look forward to. Massage therapy also provides hope to those who have been injured or long-time sufferers of chronic pain. “Afterwards, they say just how overall, their lifestyle is easier and they are able to return to an activity they didn’t expect they could,” said Smith. Feel the love. Communication is both verbal and non-verbal through one’s actions. “Knowing what feels good gives a person the ability to then transfer that to others,” said Pavoldi, who publishes massage techniques for lovebirds to use at home every Valentine’s Day and within Bodywork Guild, a continuing education school he is opening for professionals. Pavoldi added that when his wife gets a massage, it benefits him too because he is the recipient of her happiness.




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