Saratoga Family Spring/Summer 2022

S A R AT O G A

Family

• GARDENING • HEALTH • HIKING KIDS • LYME DISEASE • PARENTS • ROAD TRIPS! • SUMMER CAMPS! • BLOGGING • DIY • EATING WELL • EXERCISE • GARDENING • HEALTH • HIKING KIDS • LYME DISEASE

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BLOGGING • DIY • EATING WELL • EXERCISE • GARDENING • HEALTH • HIKING KIDS • LYME

DISEASE • PARENTS • ROAD TRIPS! • SUMMER CAMPS! • BLOGGING • DIY • EATING WELL • EXERCISE

Complimentary

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SARATOGA

Welcome to

SARATOGA FAMILY MAGAZINE Chris Vallone Bushee Creative Director/Managing Editor cBushee@SaratogaPublishing.com | 518-581-2480 ext. 201

Family Owner/Publisher Chad Beatty

Creative Director / Managing Editor Chris Vallone Bushee Magazine Designer Kacie Cotter-Sacala Ad Designer Kelsey Sherman

Happy Spring Everyone!

The weather has been divine, and everybody can’t wait to get outside, but please – in honor of May being Lyme Awareness Month – start on page 19 and read this in-depth piece on Lyme Disease and other Tick-Borne Illnesses,

by Saratoga Family Contributor Ann Hauprich first, before scheduling any outdoor activities.

I can’t thank Ann enough for the work she has put into this piece…

Interviews with multiple people, resources, links, even a book list round out this informative section that runs in its entirety on SimplySaratoga.com.

I think I said, “I had no idea!” like 50 times while reading this piece…

No bulls eye needed?

You can test negative and still have it?

Ticks may not be the only route of transmission of the bacteria that causes Lyme disease?

Please read this article.

In addition to the informative stuff, we have great interviews, wonderful ways to get your kids to eat healthy – (Have them grow their own veggies? YES!) and informative articles for every member of the family!

And wait till you meet Moose, our newest SF Contributor!

I always close with a big Thank You! to our advertisers, for without them, we couldn’t provide these (Award Winning!) resourceful magazines.

Please mention us when using their services, shopping in their stores or getting their ice cream (Did someone say ice cream?!) : ) Happy Spring,

s i r h C Top left: Photo by Susan Blackburn Photography Top right: Photo provided.

Bottom right: Photo provided.

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Advertising Sales Jim Daley Cindy Durfey Contributing Writers Sarah Bunzey, RNC-OB Rick Cobello Deb Czech Jodie Fitz Matt Gunning Ann Hauprich Sara Kelly Janice Prichett, LCSW-R Megin Potter Ginny Smith Theresa St John Jennifer K. Strattman Alison Synakowski, DPT Jordana Turcotte Diane Whitten Photographers Susan Blackburn Photography Bethany Colavincenzo, August and Iris Photography Evie Gunning Theresa St. John

Published by

Saratoga TODAY Newspaper 2254 Route 50 South Saratoga Springs, NY 12866 518-581-2480 saratogaTODAYnewspaper.com Saratoga Family 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 © 2022, Saratoga TODAY Newspaper

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contributors GINNY SMITH Deb Czech writes frequently about recreation, food, and Saratoga area events. She is the owner and marketing strategist at Miles Ahead Communications and a licensed plant-based diet instructor and coach at Planted Platter.

Ginny Smith is a mother to three wonderful kids in Saratoga Springs. Following her enthusiasm for finding meaningful things to do with her kids, she began sharing their local family adventures on Instagram @saratogawithkids. Follow Ginny for their latest local outing. Let her know what you love about living in Saratoga by tagging @saratogawithkids and @saratogafamily or by using #saratogawithkids.

JODIE FITZ

THERESA ST. JOHN

DEB CZECH

Jodie Fitz is a wife, working mother of three and the creator of the Price Chopper Kids Cooking Club. She is the author of two cookbooks (The Chaotic Kitchen and Cooking Up Fun) as well as a children's book (Fidget Grows a Pizza Garden). You will find her on WNYT with her Real Food Fast Segments and at www.jodiefitz.com sharing her delicious recipes and brand programs.

Theresa is a freelance travel writer and photographer based in Saratoga Springs. Even though history was not on her radar while in high school, she has a deep interest in all things historical now. She has been on assignment for several magazines and is published in both print and online venues. Last year she traveled to Ireland on assignment, which, she states "was a trip of a lifetime." She is the proud mom to two young men and Nonnie to six rescued dogs, two chinchillas, and a bird. Life is good, she says.

ANN HAUPRICH While still “ticked” off at the infectious disease bearing bug whose bite has put her dreams of completing a seventh book during 2022 on hold, Ann Hauprich yearns to help prevent others from enduring similar ordeals. The multi-tiered Lyme Disease Awareness Month feature in this issue will be followed on AnnHauprich.US this summer by a first-person account of the Ballston Spa author’s recovery journey.

SARA KELLY

ALISON SYNAKOWSKI Dr. Alison Synakowski, DPT has been practicing physical therapy for over 12 years in the Capital Region. She practices out of a unique practice, Suarez Sports and Orthopedic Physical Therapy with locations in both Latham and Saratoga. She holds her Orthopedic Specialty (OCS) in PT and has a background in Athletic Training and Strength and Conditioning. She has a strong passion for injury prevention and improving the quality of healthcare.

Sara Kelly is CEO-MOM of her home in Wilton and runs Your Aligned Home, a home management consulting business. Her passion for home management, reducing stress, and most of all, helping others, is what led her to this work. Find out all the ways she can help you at YourAlignedHome.com. Submit your home management questions for the next article under the ‘Contact Me’ link on Sara's website.

JORDANNA TURCOTTE

MEGIN POTTER

DIANE WHITTEN MS

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.

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Jordana Turcotte is a lifelong New Yorker and a Saratoga County resident since graduating from RPI. After staying at home for a bit with her children (now 10 and 8), she decided on the “rest of her life job” as Professional Organizer. Starting Simply You in 2008 fulfills a passion for organizing. When she isn’t organizing, you’ll find her volunteering at her kids’ school, being Mommy chauffeur or hanging out with her two rescue dogs.

Diane Whitten is a food and nutrition educator for Cornell Cooperative Extension of Saratoga County where she’s worked for the past 17 years. Her classes focus on healthy eating and cooking, plus food preservation methods. Her nutrition radio spots can be heard on WJKE the Jockey and WABY Moon Radio.

Her bi-monthly column, Know Your Farmer Know Your Food, is published in the Saratogian and Troy Record. Diane has a bachelor’s degree from Cornell University in Nutritional Sciences, and a masters’ degree in Education from the College of St. Rose.

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S A R AT O G A Family SPRING/SUMMER 2022

9 Summer Camps! 50

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contents AROUND THE TABLE

STAYING HEALTHY

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Saratoga with Kids

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30

Road Trip Eats!

Start Here – and Finish on

26

The Plant Based Lifestyle

MAY is Lyme Disease Awareness Month…

HOME + FAMILY

SimplySaratoga.com for this in depth look at Lyme Disease and other Tick-Borne Illnesses.

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Kids and Home Management

32

The Fourth Trimester

34

The (All Important!!) Command Center

40

Could it be an ACL Tear?

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27 35

Kids in the Kitchen …With Jodie Fitz!

Meet… Christine Nickerson

You loved it, and now your kids will…

The Reading Rainbow REBOOT!

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43

Helping Families Navigate Childhood Sexual Abuse Never Too Old to Get Healthy!

TRAVEL

PETS! PETS! PETS!

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50

ROAD TRIP! …To Rochester

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Adventures with Moose saratogaTODAYnewspaper.com

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SARATOGA with Kids

VEGETABLE GARDENING WITH KIDS WRITTEN BY GINNY SMITH

A

s the sun shone down on a late summer afternoon, my kids and I headed outside to see if our backyard garden beds were ripe for the picking. Cucumbers are my kids’ favorite, so we always plan a garden full of them. This year, they were especially bountiful.

The boys and I plucked several cucumbers from their vines, but instead of handing me the cucumber to bring in with the rest of our harvest, my toddler just took a big bite. He happily ate the entire cucumber as we played in the backyard.

This memory is exactly why my family plans and plants a garden each year. And the benefits are numerous: Kids who grow their own food are more likely to eat it; kids learn about the mathematical and scientific principles involved in planning for and growing a garden (not to mention responsibility and patience!); taking care of the garden gets us outside each day; and gardening is an inherently local activity that connects us to our community.

What kid likes to eat vegetables?

Kids who grow vegetables themselves!

Indeed, my kids are more likely to try a vegetable that they’ve helped to grow. Caring for a plant and watching it grow is not only gratifying, but also invests kids in its success. There’s no better reward for your kids’ hard work and months of patience than eating the fruits of their own labor at harvest time. Best of all, growing a garden full of vegetables that kids already like and are readily accessible as a backyard snack makes it easy for kids to eat more produce than they otherwise would. In addition to cucumbers, some plants that kids might enjoy growing are sugar snap peas, beans, zucchini, basil, and marigolds.

As an added benefit, the kids are learning math and science skills as they grow their gardens. Deciding how many plants can fit in a certain size garden bed requires measurement and area calculations. It’s exciting to watch seeds germinate and to learn about photosynthesis. Little ones learn quickly how important sunshine, water, and pollination are for helping their gardens grow. Experiencing a garden growing from seed to producing mature plants is a fascinating real life science project.

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Every part of the gardening process helps us to get outdoors as a family. Together, we prepare the garden beds, plant the seeds and transplants, water the garden, and finally harvest the produce. It’s a fun way to spend quality time together and can lead to other outdoor adventures, including trips to our favorite local garden stores like Balet, Dehn’s, Hewitt’s, and Sunnyside Gardens for plants and supplies or to Pitney Meadows to learn about communitybased gardening. The gardening experts here in Saratoga have helped us learn so much.

My son has now grown up a bit more, but he still loves heading out to our garden to grab a cucumber to munch on. I’m sure your kids will too! SF

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r e m SuCm AMPS 2022

Summer is Coming ...

It’s time to start thinking about summer camps!

Our Saratoga Summer Camp Guide highlights some excellent area options!

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CAMP LITTLE NOTCH

AN AMERICAN CAMP ASSOCIATION ACCREDITED CAMP

AN AUTHENTIC WILDERNESS SUMMER CAMP EXPERIENCE FOR GIRLS, SHAPED BY FUN AND FRIENDSHIP. Camp Little Notch (CLN), is a non-profit summer camp for girls, located just 17 miles from Lake George village and 70 miles from Albany. Our beautiful property is situated on 443 acres of pristine Adirondack wilderness that includes a breathtaking 80-acre private lake. From 1939 to 2008, Camp Little Notch was a Girl Scout camp, a beloved place to the countless girls and young women who experienced it. In 2009, when the camp was closed by the Girl Scouts, the Friends of Camp Little Notch organization was formed by an energetic group of former campers and staff who worked tirelessly to acquire Camp Little Notch and reopen it. Now, thanks to their efforts, CLN continues to be a place for girls to grow, make friends and have adventures.

What makes Camp Little Notch special?

• Experience Harmony with Nature. We create a camping experience that is rustic and unplugged.

We believe camp is a place for girls to be screen free and make genuine, face-to-face connections, all while developing an appreciation for the natural world.

• Since our inception, Camp Little Notch has been a place for girls. We develop an intentional community where girls feel safe and supported - a space where they can try new things, be their authentic selves, and make memories that will last a lifetime. We put a special focus on developing camper’s autonomy by having them play an active part in deciding what experiences they have at camp. Our small group sizes allow this to become a reality.

• At CLN, campers participate in a variety of activities like swimming, canoeing, arts and crafts, kayaking, creekwalking, nature study, stand up paddleboarding, outdoor survival skills, and more! A huge part of the CLN mission is to provide wilderness experiences to our campers, because of this, all campers participate in a weekly overnight somewhere on the property where they practice primitive camping and cook their meals together over a campfire.

• Inclusion is embedded into who we are - one of our three key values is Harmony with Each Other.

Our program is open to all girls, regardless of race, ethnicity, sexual orientation, gender identity or expression, ability, or religious beliefs.

Camp Little Notch offers traditional camp sessions from July 3-August 5, along with trips and a Counselor-in-Training program. Our off-camp trips include exciting adventures like backpacking, whitewater rafting, and conquering mountains!

The Counselor-in-Training program is a leadership development program for girls ages 15-17 to learn about themselves and strengthen skills such as decision making, public speaking, and conflict resolution. This program is camp-focused but is perfect for ANY teen who aspires to be a future leader!

Financial aid is available for those who might need partial or full fee assistance, and it’s simple to apply within the camp registration found on our website.

Learn more about CLN, the different sessions, and register today at camplittlenotch.org/summercamp!

CAMP LITTLE NOTC H Camp Address: 744 Sly Pond Road, Fort Ann, NY 12827 518-793-9700 | Mandi.Miller@FriendsofCLN.org

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City of Saratoga Presents...

The City of Saratoga Springs is proud to present Camp Saradac, a NYSDOH licensed full day summer camp for children ages 5-12. For over 75 years, Camp Saradac has offered campers creative recreational & educational programs, intriguing arts & crafts, and memories that last a lifetime. For the 2022 summer season, Camp Saradac will be offering two locations: Saratoga Springs Recreation Center on Vanderbilt Ave. and East Side Rec Park on Lake Ave. Families may choose the most convenient location for them. Each site offers indoor and outdoor spaces, an interactive splash pad, and play-grounds.

Celebrating Over 75 Years...

Camp runs weekly Monday through Friday starting June 27 and ending August 19.

The before and after care program will ONLY be available at the Recreation Center location. Campers registered for before care may be dropped off at 7:30 a.m. and campers registered for after care may be picked up as late as 6 p.m.

Register online at www.SaratogaRec.com. Registration is on a first come, first serve basis.

Limited scholarships are available. The scholarship applications are available at the Recreation Center or on our website.

JUNE 27 - AUGUST 19

Monday-Friday *no July 4th Two Locations!

• Recreation Center – Vanderbilt Ave 9 a.m. - 4:30 p.m. | Ages 5-12 *before and after care available • East Side Recreation Park – Lake Ave 9 a.m. - 4:30 p.m. | Ages 5-12 *NO before and after care

REGISTRATION City Residents: February 28 - May 9 Non-City Residents: March 21 - May 9

*All field trips will be determined at a later date.

Register Online: www.SaratogaRec.com

SARATOGA SPRINGS RECREATION DEPARTMENT | SARATOGAREC.COM 15 Vanderbilt Ave. Saratoga Springs, NY 12866 | 518-587-3550, ext. 2300 | RecReservations@saratoga-springs.org @TogaRecreation saratogaTODAYnewspaper.com

Saratoga Springs Recreation Department

SaratogaRecreation

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UNPLUG & GET DIRTY!

Kids&Clay Summer Fun

SCHOOL’S OUT, SUMMER’S HERE, IT’S TIME TO RAMP UP THE FUN AT SARATOGA CLAY ARTS CENTER! Summer 2022 brings an exciting series of clay programs for ages 6-16, taught by professional local artists/teachers and ranging in themes and techniques. Camps are open to all skill levels, beginning and up. Pinch pots, slab projects, wheel throwing, glazing, and firing techniques come together to provide each student with exciting new experiences, new skills and their clay creations to take home to use and share with friends and family. What could be better than playing with clay all summer?! Come unplug, make art, and make friends. Choose from several themed half-day weeklong summer camps, with the option to put morning and afternoon camps together for a full day experience! Classes run July 11 – August 26. Come for one week or all seven.

Visit Saratoga Clay Arts Center’s website at www.saratogaclayarts.org for more details on programs, registration dates, fee details, and while you are there, take some time to check out the rest of their site to see all that is happening at the center.

Registration Begins February 15!

Get Ready for Some Messy, Exhilarating, Creative Fun This Summer!

SARATOGA CLAY ARTS CENTER 167 Hayes Road, Schuylerville, NY 12871 518-581-CLAY (2529) • info@saratogaclayarts.org

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TRAIN LIKE A NINJA!

WHERE FITNESS IS ALWAY FUN!

S W I N G , CLIMB, C L I M B , LEAP L E A P &&SSOAR OAR SWING, your way into summer while building self-confidence and learning skills that will last a lifetime.

As one of our Ninjas, your child can expect our skilled coaches to guide them through increasingly challenging obstacles, resulting in increased strength and stamina.

Ninja Lab Summer Camps run Monday through Friday in one-week, half day or full day sessions. Ninja Campers can choose between the morning session: 9 a.m.-12 p.m. or afternoon session: 1- 4 p.m, or full day session: 9 a.m. – 4 p.m.

Campers will be put into groups of similar ability.

Age-appropriate drills will always be used, with a heightened emphasis on skill and long-term athlete development. Every child will be engaged and having fun, while building strength and self-confidence and finding their inner-ninja!

Class ratio is 8-1 (8 campers to 1 coach), and all our coaches at The Ninja Lab are CPR certified and background screened.

Make sure your ninja gets a good night’s sleep, because every child will be engaged, moving, smiling and coming home tired!

Register online at SaratogaNinjaLab.com or call the Lab with questions: 518-289-5942.

Sample Camp Day Schedule: 8:45-9 a.m. • Arrival and Registration 9-9:10 a.m. • Welcome and Warm-up 9:10-10:20 a.m. • Station-based Ninja Training 10:20-10:40 a.m. • Break 10:40-12 p.m. • Course Runs and Challenges 12 p.m. • Pick up

Summer Camp Pricing $50 for single half day and $220 for half day full week $80 for single full day and $340 for full day full week

9 Stonebreak Road, Malta • 518-289-5942

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GREENFIELD

Summer Camp

Greenfield Summer Day Camp Simply Focuses on Kids Just Being Kids in the Great Outdoors In today’s over-structured world where kids spend a big part of their days looking at electronics, the one thing most grade school parents agree on is when school is out, they want their kids out… in the great outdoors.

When summer comes, the pressure is on for parents to adequately entertain them without overscheduling or breaking the bank. The Town of Greenfield’s summer day camp is a perfect solution, with its morning-only format and a full array of traditional activities that promise to leave children exhausted and happy.

Campers spend 8:30 a.m.- 12:30 p.m. at the charming Greenfield Elementary School, at 3180 Route 9N, that sits in a rural setting just a few miles from Saratoga Springs in the foothills of the Adirondacks. Activities include rotating stations of fun, featuring such things as obstacle courses, hiking, Taekwondo, arts and crafts, as well as many organized games and sports like soccer, flag football, kickball and more. Campers participate in themed days like “Super Hero” and “Hat” Day and painting, tiedying and rock climbing. They receive weekly visits from Uncharted Wild LLC to encounter live wild animals, regularly scheduled “Water Days” for splashing around and even the chance to pal around with some local llamas.

Rainy day activities bring the children inside to

the school’s gymnasium and cafeteria. Fridays end each week on a sweet note with treats from ice cream trucks and Stewart’s Shops.

“Our ever-changing schedule will send kids home exhausted and dirty from an actionpacked morning at camp with friends,” said Town of Greenfield Recreation Director Rebecca Sewell.

Students ages 5 to 14 are welcome and will be supervised with a 2:10 counselor/camper ratio. The camp features 25 trained camp counselors, most of whom once attended this camp themselves. Parents can choose early drop off for an additional cost and all students are eligible for the town’s Free Lunch Program, daily on-site and during camp. Signups open in March to Town of Greenfield residents, and in April open to the public. More information can be found by calling Rebecca Sewell at 518-428-2267 or visiting www.greenfieldny. org. Scholarships are available.

JUNE 27-JULY 29 Monday-Friday 8:30 a.m.-12:30 p.m. (early drop off available) LOCATION: Greenfield Elementary School 3180 Route 9N Greenfield Center, NY Contactless drop-off and pick-up.

The Town of Greenfield is home to 8,200 residents in Greenfield, Porter Corners and Middle Grove. It spans more than 41,000 acres of land bordering the Adirondacks. Other summer activities sponsored by the Town of Greenfield include golf and tennis camps and a PGA Junior golf league at the town’s Brookhaven Park and Golf Course in Porter Corners.

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Waldorf School of Saratoga Springs Summer Camp

FOREST CAMP SCHEDULE Week 1 - June 13-17 Recycled and Reusable Art Week 2 - June 20-24 Fairies and Gnomes Week 3 - June 27-July 1 Water & Rainbows Week 4 - July 4-8 Birds & Butterflies

The Waldorf School of Saratoga Springs is proud to announce our 40th year as the only Preschool through Grade 12 independent school in Saratoga County. We provide an age -appropriate curriculum, build healthy social-emotional relationships, and create multiple experiential and immersive learning opportunities to support artistic, academic, physical, and moral growth. Our school values and promotes justice, equity, diversity, and inclusion to cultivate social responsibility, personal integrity, intellectual curiosity, and practical capacities.

FOREST SUMMER CAMP | 45 Kaydeross Avenue West | Ages 3-6 June 13 - July 8 | 9:00 AM - 3:00 PM Located on Spa State Park land, our one-of-a-kind Forest campus features numerous forested hiking trails and ample yard space for climbing, gardening, digging, playing, and working. The farmhouse provides a nurturing indoor space and respite from extreme weather.

LOWER SCHOOL CAMP | 62 York Avenue | Grades 1-5 June 20 - July 15 | 9:00 AM - 3:00 PM

For any questions, email forestcamp@waldorfsaratoga.org LOWER SCHOOL SCHEDULE Week 1 - June 20-27 Wet Felting Week 2 - June 27-July 1 Needle Crafting Week 3 - July 4-8 Bread and Butter Week 4 - July 11-15 Flowers and Fabric For any questions, email summercamp@waldorfsaratoga.org

Come walk to the many local parks with us for water play, games, and a picnic lunch.

Then head back to school for crafts, free play, stories, and snacks in the shady yard of our beloved Lower School campus.

REGISTER TODAY! WaldorfSaratoga.org/summer-camp

ENROLLING FOR FALL 2022-2023 Preschool - Grade 12 Contact: admissions@waldorfsaratoga.org

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May is

LYME DISEASE

Awareness Month

A perfect time to help educate families and friends about a TICK-ing time bomb of a health care issue.

WRITTEN BY ANN HAUPRICH

There’s a saying in Lyme Action Network circles that when it comes to fully grasping the complexities of the tick-borne illness maze, most people “don’t get it until they get it.”

This adage certainly holds true of Brandi Dean, Linda Reeves and John Romano –whose personal tick-bite recovery journeys form integral parts of this multi-tiered wellness feature by Ann Hauprich. To read the piece in its entirety, please go to SimplySaratoga.com.

A companion piece about Andrea Simmons includes Lyme titles recommended by the librarian, who found a tick in her younger son’s ear when he was a preschooler.

Rounding out the quest to help educate readers during Lyme Disease Awareness Month is an exclusive Q & A Saratoga Family contributor Hauprich recently conducted with SUNY/ Adirondack Microbiology Professor Holly Ahern, whose distinguished credentials also include cofounding the Lyme Action Network in New York’s Capital Region and serving as Scientific Advisor for Arizona-based Focus on Lyme Foundation. The interview clearly reveals both Ahern’s scientific knowledge and her empathy for the suffering that tick-borne diseases inflict on many patients and families.

Read the full story on SimplySaratoga.com saratogaTODAYnewspaper.com

Former Ballston Spa Mayor nearly lost his life to a malaria-like tick-borne disease in 2020 As namesake of a scenic nature trail along the banks of the mighty Kayaderosseras in Ballston Spa’s Kelley Park, former Mayor John Romano wants families to enjoy this and a multitude of other upstate New York outdoor sports and recreational settings to the fullest.

But Romano, who nearly lost his life to a tick-borne illness in 2020, also wants lovers of fresh air adventures and activities to take Lyme disease prevention precautions before and after each and every fresh air outing.

Former Ballston Spa Mayor and John Romano Nature Trail namesake.

Photo by Ann Hauprich.

“I’d never heard of picaridin or permethrin until I was being discharged from the hospital after a three-week long stay during which I ran dangerously high fevers and received both blood transfusions and blood platelet infusions,” says Romano.

“Now I won’t leave the house without first applying a picaridinbased insect repellent to my skin and spraying my clothing with a permethrin product that causes ticks to die and fall off.” (Both organic substances are available in the pharmaceutical sections of most stores.)

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“I’m not normally one to share my personal health history with strangers, but if doing so, helps prevent even one person from going through what I did, it will be worth it,” says Romano who has no idea when or where he was bitten by a tick because, like many other patients, he never saw a tick on his body or developed a rash of any kind. Although he felt unusually warm and exhausted much of time, Romano wrongly assumed it was because the weather was often hot and humid. “Since I didn’t own a thermometer, it never occurred to me to take my temperature, though I did go straight to bed after returning home from my part-time job because I had zero energy.”

It wasn’t until he began to excessively bleed when he nicked himself shaving that Romano finally sought medical help – and not a nanosecond too soon!

Upon his arrival at Ellis Hospital in midJuly 2020, the critically ill Romano was admitted to ICU where he was initially suspected of having COVID. Only

after an infectious disease specialist was summoned did it become known that the patient had a potentially fatal tick-borne bacterial disease called Babesiosis. (The latter is caused by an infection with Babesia, a malaria-like parasite that attacks red blood cells.)

“To be honest, I don’t remember much about my hospitalization because I was out of it so much of the time due to the high fevers of what I later learned had been around 104 or 105 degrees. What I do vividly recall is that at the time of my discharge in early August 2020, I required visiting nurses and physical therapy services in my Ballston Spa home because I was initially so weak and disabled. Only gradually over a period of two months did Romano progress from a walker to a cane before finally taking his first steps without an assistive device. “I’ll never take my health for granted again and hope after reading my story others will take tick-bite prevention seriously because a few simple precautions can prevent a lot of suffering,” he says.

A librarian’s favorite books on Lyme disease and other tick-borne illnesses

Ballston Spa Librarian Andrea Simmons and husband Brian with sons Josh and Zac. Photo provided.

V

illage of Ballston Spa Librarian Andrea Simmons has always been a voracious reader of books on a broad variety of health and wellness topics.

But titles containing content about Lyme disease and other tick-borne illnesses have held an extra special fascination for Simmons since she and husband Brian discovered a tick burrowing into their younger son’s ear several years ago.

“Both Zachary and his older brother Josh were – and still are – avid soccer players,” noted Simmons. “On this occasion we had stopped at a store on our way home from a sports field, when I happened to glance down at Zac, then a preschooler, and spotted the tick that was clearly in the process of imbedding itself in his ear. Although both Brian and I had educated ourselves as much as possible about tick bite prevention and how to remove ticks from the skin, neither of us dared to risk removing it from his ear.”

The couple rushed to the nearest urgent care where it was safely removed, and they were provided with instructions for follow-up care. “It’s so important for parents and coaches to be mindful of the fact that ticks pose a risk to youngsters who practice and compete in games outdoors,” says Simmons, whose family members continue to take tick bite prevention precautions and do thorough skin checks after outdoor sports and recreation activities, including camping.

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When patrons at the Ballston Spa Public Library, which is a member of the Southern Adirondack Library System, ask Andrea Simmons to recommend books on the topic, her top picks include: Books for Adults/Teens: 1. Lyme Disease, Ticks & You,

by Shelley Ball 2. Recovery from Lyme Disease: The Integrative Medicine Guide to Diagnosing and Treating Tick-Borne Illness, by Dr. Daniel A. Kinderlehrer 3. Bite Me: How Lyme disease stole my childhood, made me crazy and almost killed me (memoir) by Ally Hilfiger Books for Children & their Caregivers: 1. Lyme Disease: The Beginners Guide on how to treat Lyme Disease, by Dr. Randall Ramaiah 2. Mylie's Lyme Story, by Alexandra Castellanos 3. When Your Child Has Lyme Disease: A Parent's Survival Guide, by Sandra K. Berenbaum saratogaTODAYnewspaper.com

How former US Coast Guard Search and Rescue soldier Brandi Dean became a beacon of hope for patients with Lyme disease and other long-term tick-borne illnesses

B

randi (nee Curtis) Dean was well prepared to weather stormy seas while serving with the US Coast Guard Search and Rescue (SAR) division.

But nothing could prepare the Saratoga County native for the storms of life that would develop -- testing her courage, endurance, and health care navigational skills -- to the limit in the aftermath of a tick bite in 2010.

These days Brandi, who in March 2022 addressed a global conference on Lyme disease and other tick-borne illnesses, is widely regarded as a beacon of hope whose advocacy and fund-raising initiatives are akin to life rafts for many whose lives were thrown off course and set adrift in uncharted waters after being infected by a bug bite.

The transformation from debilitated Lyme victim to tireless crusader for change did not happen overnight. To better appreciate Brandi’s inspiring story, one needs to rewind to just over a decade ago when the Saratoga Springs High School Class of 1995 alum was a young mother in Boston who kept fit by hiking, mountain biking, jogging, and practicing yoga.

It was shortly after discovering a tick bite on her bottom (there was NEVER a bull’s eye rash) that Brandi began to experience symptoms ranging from extreme fatigue to vertigo to intermittent hearing loss to tingling and weakness on one side of her body.

But it wasn’t until after she had to lean on the double stroller she was pushing in which her then two-yearold and five-month old sons were passengers in order to maintain her balance that the former Special Assistant to the Commanding Officer of the US Coast Guard’s New England region finally gave into waves of emotion and broke down sobbing.

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Brandi Dean. Photo courtesy of Bethany Colavincenzo for August and Iris Photography.

Teddy Roosevelt’s poignant passage that “Courage is not having the strength to go on; it is going on when you don’t have the strength” comes to mind when pondering the fortitude Brandi ultimately mustered and the unsinkable spirit she maintained, following that turning point in her Lyme disease battle. The treatments she received over a four-year period included IV infusions of antibiotics and hyperthermia treatments in Germany.

Helping Brandi stay anchored throughout this tumultuous time were her children Rylan and Finn. Notable accomplishments included cofounding the Dean Center for Tick-Borne Illness at Spaulding Rehabilitation Hospital near Boston. The multidisciplinary center specializes in the treatment, rehabilitation and recovery of individuals suffering from persistent tick-borne illness. The story of Brandi, who continues to serve as an active Advisory Board member for the first of its kind center, has since been featured in the Boston Globe, DoctorOz.com, Fox News Boston, WCVB Boston, NPR, Good Housekeeping and Wellesley Weston Magazine.

Brandi’s unwavering determination to make a positive difference in the lives of Lyme disease patients is further demonstrated in her leadership of Ride Out Lyme, a charity event she designed, that raises funds to provide grants for adults with the illness. Annual Ride Out Lyme events are held at SoulCycle in Boston, NYC and Los Angeles with expansion into other cities.

An excerpt from Ann’s Q+A with Brandi…

A few years ago, my son Rylan gave a speech. As he shared his sentiments below, I cried. It was in that moment that the guilt of not being “supermom” during the years I was sick was lifted…

“Something that helped me during my mom’s illness was her selflessness. She was very sick and wanted to help others get through the pain that she was going through…she never gave up and kept on helping others. There are some things she cannot do now, but the things she can do, she does better than anyone. Learning from this experience taught me many things - to be thankful for what you have, to be selfless, not selfish, and that everybody has obstacles and when you believe in yourself and try your best, you will overcome them.” Rylan Dean, March 2020

Keep going...

Read the full story on SimplySaratoga.com SPRING/SUMMER 2022 | SARATOGA FAMILY | 21

Former competitive tennis player became Lyme activist and advocate while dreaming of walking to her mailbox without a cane

A

s a hard-driving competitive tennis player, Linda Reeves prided herself on bouncing back from adversity both on and off the courts.

But the Ballston Spa High School alum, whose early educational blocks had been cemented in Burnt Hills, reluctantly hung up her racquet six years ago after her body was invaded and viciously attacked by an invisible opponent named Borrelia burgdorferi.

Better known in scientific circles as the bacteria that causes Lyme disease, the microscopic pathogen ultimately manifested in myriad excruciatingly painful and debilitating symptoms that left Linda socially isolated and emotionally devastated.

Linda’s life changed dramatically in 2016 when suddenly -- literally overnight -- she was unable to walk and couldn’t figure out how to sit in a chair or step outside her front door.

After 18 grueling months of countless doctor appointments and blood tests, unimaginable burning pain, overwhelming fatigue, and cognitive decline, she was finally diagnosed with Lyme disease in 2018. Linda had taken an early retirement in 2010 from her longtime career at The University at Albany, and now her plans for that retirement were swiftly dashed. “I can honestly say that Lyme disease has stolen what I had expected to be some of the best years of my life,” says Linda, who now resides in Guilderland.

Finally free of commuting to the UAlbany campus and sitting indoors at a desk five days a week, Linda’s retirement plans included her yearslong fantasy of being able to play tennis during the day. There was at long last also time for Linda to pursue her love of gardening and she soon became a Master Gardener. Tragically Lyme rendered her unable to continue to pursue any of those passions. Travel dreams that had been put off until retirement also abruptly ground to a halt when the mere act of stepping outside her front door became physically impossible.

“Ironically, I had initially been thrilled upon hearing my Lyme diagnosis because I finally had an explanation for all the pain I had been enduring for so long. And, at that time, I believed that a simple course of antibiotics would end the suffering. I would be back on the tennis court and taking my beautiful long walks around my neighborhood.

When that didn’t happen, and I began to learn about the complexities of Lyme disease, I realized my future was much less certain.”

Her own education about Lyme disease began when Linda met Lyme Action Network President and co-founder Christina Fisk at a Lyme awareness event in 2018 at The Crossings in Colonie. “Discovering that I was not the only one on the planet who was experiencing this very same healthcare nightmare was an unthinkable revelation. I often refer to Lyme disease as The Silent Epidemic and The Best Kept Secret in Town. Once people contract Lyme disease or another serious tick-borne illness they are absolutely shocked by the reality and scope of the problem.

You realize you are now living in a kind of Twilight Zone.”

Only after she began reading everything that she could about Lyme and tick-borne disease and viewing online presentations by Lyme specialists did Linda summon the strength to blaze a recovery trail that would include advocacy and activism efforts she could tackle without leaving her home. From organizing educational events in her community, to writing letters to the editor and opinion pieces for Capital Region newspapers, to participating in Zoom meetings and virtual conferences, Linda has helped to educate legions near and far.

Notable recent endeavors have included participating in the February 2022 Center for Lyme Action Advocacy Day — meeting virtually with Congressional staffers and members of Congress including US Senators Kirsten Gillibrand and

22 | SARATOGA FAMILY | SPRING/SUMMER 2022

Former competitive tennis player Linda Reeves is now a Lyme advocate and activist. Photo provided.

Charles Schumer, Congresswoman Elise Stefanik and Assemblyman Paul Tonko. Linda was able tell her story and advocate for increased Federal funding for better testing and treatments for Lyme disease patients.

“I felt privileged to be part of such an important event,” she reflects.

Given the devastating impact Lyme disease has had on her life and all she has come to learn, Linda’s advocacy work on behalf of millions of Lyme sufferers has become her life’s purpose. “I cannot accept the status quo of Lyme disease, knowing what it has done to far too many lives,” insists Linda, whose recent outreach initiatives additionally included serving as both an inspiration and a guiding light for this Saratoga Family wellness feature.

Meanwhile,

a March 2022 piece Linda penned was published by the Albany Times Union and posted by internationally acclaimed Lyme expert Dr. Richard Horowitz on his popular Facebook page.

Linda was “incredibly honored” when the renowned Lyme expert agreed with her summary of the parallels of Chronic COVID and Chronic Lyme and shared her writing with his many followers.

Read the full story on SimplySaratoga.com SF saratogaTODAYnewspaper.com

home management

Kids and

WRITTEN BY SARA KELLY

L

et us start with the premise that your home is an organization. Your kids, no matter their age, are entry level employees (payment is totally up to you!). One day your kids will be their own Home CEOs and will need to learn every trade in the organization. I’m not asking your five-year-old to make a four-course meal or pay the bills, but no matter the department in your home, there is a task that can be broken down far enough for a pre-verbal, mobile tiny human.

A study was conducted looking at how children contribute in the home and how that looked in different countries. The take away was this… children in the United States, on average, did not help as much because parents weren’t as willing to let them do it incorrectly at first. In the long run, this translated into older children not helping. Being told ‘No’ 50 times results in ‘I’m not even going to offer’ later down the road.

Parents in other countries who encouraged their young children to pitch in, mess it up, but keep going, resulted in older children who figured out how to do the task and were more willing to help without being asked.

I get it, doing the chore with a child takes 3 times as long as doing it by yourself. But the time you put in now is a down payment to future chores you don’t have to do. If we choose

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to edge our little ones out of contributing, they will have little knowledge of how to manage their own living situation when they are out on their own.

So where do you start? Break the task down. If it is taking out the garbage, ask the child to open the door for you while you carry it out. Clearing the table; ask the child to pick up one item and bring it to the sink. Doing laundry; have the child pick out all the white socks and make a pile.

There is always a support role to be played. If it doesn’t fit the child’s current abilities, scale it down even smaller. Then scale it up as they are more able.

It takes time and it takes patience. Both of which most parents have very little of these days. This isn’t an all or nothing situation. It is an opportunity to look at the role your children are taking in helping to manage the home. And then deciding if that is working for you now, and if that will work for you five years from now.

Share with me…

How do your children help at home?

How did you help out when you were young?

See page 5 for my bio!

SF

SPRING/SUMMER 2022 | SARATOGA FAMILY | 23

Celebrating 40 Years and the Future AT WALDORF OF SARATOGA SPRINGS

“

WRITTEN & PHOTOGRAPHED BY THERESA ST JOHN

The heart of the Waldorf method is that education is an art - it must speak to the child's experience.

To educate the whole child, his heart and his will must be reached, as well as the mind.” ~ Rudolf Steiner

24 | SARATOGA FAMILY | SPRING/SUMMER 2022

I hadn't heard of the Waldorf School of Saratoga Springs before May last year. A man I know from the local YMCA was chatting with me one day, talking a bit about the private school he'd enrolled his three children in. He explained Waldorf as a unique way of teaching, how much of the school day was spent outside. The halls were filled with music, learning science and math were approached differently, and teachers met the students where they were in their individual development.

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Today I'm meeting with Astrea Ravenstar. She teaches 8th-Grade but has spent a good portion of the current year transitioning into her new role as administrator come August 2022, when Abigail Reid retires.

"I'm excited and extremely grateful for the opportunity ahead of me as administrator," Astrea shares as we end the interview. "I'm looking forward to bringing my skill set to the table, continuing collaborative leadership at the school."

"What drew you to the school in the first place?" I ask as we sit across from each other during a break in her hectic morning.

When I speak to Abigail Reid, who the school and its community will sorely miss, she has this to say:

Astrea smiles with the memory. "Friends told me about the Parent/Child class when our daughter Maitreya was about 1 1/2. Now she's 19." I listen to her soft chuckle. "Seems like such a long time ago." She murmurs. "Our youngest, Alahna, was, let's see, two weeks old, maybe?"

"I'm so happy Astrea is taking on this position. She's so passionate about Waldorf Education! Intelligent, practical, energetic, and visionary – she is just what we need for the school's future. I wish her the very best."

As a young mother, Astrea enjoyed being part of a community, getting to know other parents while watching her daughters relax in playtime.

"I don't know," she tells me. "There was something magical about the positive energy, how people teaching the group were willing to share simple parenting tips. I loved how Waldorf encouraged prolonging childhood innocence."

Astrea explains how the curriculum at Waldorf is both diverse and global. "Waldorf works to strengthen relationships with the whole world through various lenses: Sometimes it's looking at the history or art of another culture. Other times, we learn about the world through math, music, or movement. Waldorf strives to have a positive impact on our local community as well. We feel it is imperative to nourish both local and global perspectives."

And this last quote, from Rich Frank, Board Chair:

"We are grateful for the wonderful years of service from Ms. Reid, we couldn't have done it without her, and we wish her well in her retirement. We are fortunate to welcome Ms. Ravenstar into her new role at the school.

With her many years as a lead teacher, Administrative chair, and school parent, combined with her educational journey, life experience, and a strong sense of community, she's the right leader to bring the school to the next octave. We couldn't be happier." SF

The first Waldorf school opened in 1919 in Stuttgart, Germany. The three Waldorf campuses in Saratoga offer K-12th-grade and celebrate their 40th anniversary this year. How exciting! In North America, Waldorf Education has been available since 1928.

One of the fun facts I learned while working on this piece is how the Lower School building on York Avenue was built in 1892 as a grade school. John Morrissey – a prominent and beloved racing authority at the time, funded the project with gate receipts from the race track. He wanted the money to be used for education. Because I've written a few articles about him – but never knew this, it was exciting to discover!

In 1987, parents joined together with funds, a sense of community, and enthusiasm over having Waldorf education available in the Spa City. Mark Strauss was instrumental in finding the building and initiating the sale.

"What did you do before coming to Waldorf?" It's a question I often ask when interviewing someone. I learned she was a successful massage therapist before immersing herself in Waldorf education.

She worked on her Waldorf foundation studies locally, alongside other parents and a teacher affiliated with Antioch University in NH, where Astrea subsequently enrolled.

"My internship was with Ms. Crandall during 2008-2009.

I've also been a substitute teacher." Ms. Ravenstar says.

She taught Grade 1 for one year, then Grade 2 the next, following those students through Grade 8. Presently, Astrea is a middle Grades teacher, looping through Grades 6-8. "I've been with the school full-time for the last 13 years, and they've been great." saratogaTODAYnewspaper.com

SPRING/SUMMER 2022 | SARATOGA FAMILY | 25

Simple Steps to Start a

Plant-Based Lifestyle

WRITTEN BY DEB CZECH, PLANTEDPLATTER.COM

WHEN PEOPLE ASK ME HOW TO START adapting their meals and cooking style to incorporate more plants, I remind them that they probably already know some easy plantbased dishes, with no animal products. Many such meals don’t even require a trip to the store for special ingredients.

START WITH FOODS YOU KNOW Indeed, there are many whole food, plant-based meal items that are regular favorites: pasta with a hearty tomato sauce, beans and rice, vegetable soups, and salads are some examples. And don’t forget basics like oatmeal, veggies and hummus, peanut butter and jelly sandwiches, and fresh fruit.

MAKE SOME EASY SUBSTITUTIONS In addition, there are dishes for which there are easy plant-based substitutes: A grilled portobello instead of a hamburger. A stir-fry of vegetables with tofu instead of chicken or seafood. A sub-style sandwich made with marinated or grilled vegetables, instead of meat and cheese. A baked potato with salsa or chili on top, instead of butter and sour cream.

BUILD ON GLOBAL CUISINE STYLES A third step to help move along the plant-based path is to think about the herbs, spices, and seasonings you enjoy most, perhaps choosing a culinary tradition to focus on, such as Italian food or Mexican food. If you identify the frequent flavor elements of a cuisine, then you can re-apply those flavors in new ways.

For example, I often add fennel seeds to Italian-style, plantbased pasta dishes. “It tastes like you put sausage in this,” said someone around the table a while back. No, there was no sausage (not even a plant-based variety), but the fennel seeds I had added are frequently used in seasoning sausage.

26 | SARATOGA FAMILY | SPRING/SUMMER 2022

IDENTIFY YOUR “WHY” To fully adopt a plant-based lifestyle and stop eating animal products altogether, it helps to identify your motivation.

Why do you want to do it? For some people, improving their health is a huge motivator. Others are compelled to be compassionate toward all animals. A third influence is to help reduce climate change, since animal agriculture is one of the leading contributors to greenhouse gas production.

If your inspiration is to improve your health, the list of health benefits is long and impressive, with research showing that the greatest benefits accrue to those who make the largest changes. In other words, while enjoying a Meatless Monday tradition each week is good for you, the animals, and the planet, you won’t see a health impact in just one meal or one day of meals. Rather, fully immersing yourself into whole food, plant-based eating will be more effective.

KEEP LEARNING For insight into why a plant-based diet is so useful in reducing or eliminating many chronic health conditions, including obesity, diabetes, heart disease, hypertension, some auto-immune conditions, and helping to protect against cancer, there are a wealth of resources.

I frequently recommend people start with one of the excellent documentaries that have been made on the topic, including Forks Over Knives, What the Health, and The Game Changers. From there, one can move on to numerous cookbooks, online resources, and educational programs. Learning about plant-based nutrition is also helpful, so you can eat a well-balanced diet and know what to emphasize and what to avoid.

See… It’s not difficult to get started with enjoying more plant-based meals. Begin today! SF saratogaTODAYnewspaper.com

Seize the Day WRITTEN BY MEGIN POTTER PHOTOS BY SUSAN BLACKBURN PHOTOGRAPHY

L

ast September, Christine Nickerson posted a six-second video on Instagram that quickly went viral.

Labeled, “When my husband takes the kids on a quick errand,” it shows her locking the door and speedily tearing down their home’s fireplace surround, smashing the hearth, and pulling out window trim.

It was a video that spoke directly to the DIYer and the busy mom, the dreamer and the doer.

“So many people related to that,” she said.

What the clip doesn’t show, is that it took Christine nine years to reach that point.

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SPRING/SUMMER 2022 | SARATOGA FAMILY | 27

RENOVATION GUILT Christine Nickerson is a Registered Architect who spent nearly a decade designing homes for Saratoga’s Balzer and Tuck Architecture firm. She and her husband Mike moved into their newly-built home in 2013.

Back then, their daily life was quite a bit different than it is today.

Now, Christine works from home and is a mother of two; a four-year-old daughter, and a one-year-old son.

“There are things that now, I would’ve done differently.

Certain areas don’t work as well as I thought they would,” admits Christine.

She felt guilty however, about making changes.

“I was so afraid of making the right choices, that I didn’t do anything for a long time.”

Finally, she took the leap. “Life is always changing so the house should change with you, too!” she said.

CHARACTER CHOICES The first project Christine tackled was switching out the home’s window and door trim.

By combining decorative trims, she achieved the look she has today - a feature that has more “character” (a word she uses to describe many of the home’s architectural changes, including adding transoms above the first-floor doorways).

These details add an Early American/Colonial feel to this relatively new home.

A LOVE-HATE RELATIONSHIP WITH PAINT In 2017, a nursery was created for the Nickerson’s daughter.

Two-thirds height wainscotting was hung and the walls painted a blush pink. As the natural light shining through the windows changed throughout the year, so did the color of the room, making it look gray.

“I had to accept that it was not going to be the same color all the time. Paint is one of those things you learn as you do it,” said Christine.

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MAKING HEADWAY Three years later, the nursery became their son’s room and had an old-world nautical-style makeover.

“It was a big step to rip this room apart again but I wanted to make it look better,” said Christine.

She was also getting bolder – replacing the wainscoting with a more detailed style and painting it dark blue.

“I was learning and growing. I wanted to practice my skills and improve them. It was fulfilling,” she said.

She swapped out the rocker for a glider, changed the light fixture to one with a lighthouse vibe, and made the art prints on the wall.

3. Hire the Pros: Don’t be afraid to ask for help. Of course, any structural changes need to be cleared by a design professional, but Christine also hires them to help with things like selecting kid-friendly furniture - empowering her with knowledge and peace-of-mind moving forward.

4. Accept Trial & Error as Inevitable: Gluing the trim together before installing it is something Christine figured out how to do only after trying lots of test pieces. Embrace your mistakes and learn from them.

5. Easy Does It: Don’t feel rushed to fill your house with things. Take your time figuring out what you really want.

Then, go for it! SF

Now, it’s a room she loves.

AN EVEN-TEMPERED APPROACH Last year’s living room renovation was Christine’s biggest project yet. She decided to join other designers and influencers in an 8-week online One Room Challenge showcase.

The timeline was derailed however, once she decided to get a new gas insert. Finding a type of stone that could be cut thin enough to make the hearth flush with the floor also proved troublesome. The built-in window seats and storage from her original design are still in the works.

This spring, followers can look forward to seeing Christine tackle yet another One Room Challenge project – re-overhauling the mudroom into an office.

Find more Christine Nickerson Design projects on Instagram, Pinterest and at christinenickersondesign.com TIPS FOR THE (NERVOUS) DIYER Take fear out the renovation equation with tips from designer and do-it-yourselfer Christine Nickerson: 1. Start Small: You don’t need a lot to get started. Use hand-me-down or borrowed tools to take that big first leap into DIY renovations.

2. Study-Up: There’s always more than one way to do a project.

Check out multiple YouTube videos and Pinterest posts for a wellrounded approach.

saratogaTODAYnewspaper.com

SPRING/SUMMER 2022 | SARATOGA FAMILY | 29

Road Trip!

Saving Money & Eating Healthy While on the Road WRITTEN BY DIANE WHITTEN, MS,

NUTRITION EDUCATOR, CORNELL COOPERATIVE EXTENSION

Between the price of gas and eating out, a road trip can get expensive really fast. You can save money on gas by traveling to local destinations. While you’re on your road trip another big expense is eating out. With some planning you can save a lot of money on food while continuing to eat healthy. Traveling can upend your exercise routine, as well, so make stops on long trips every two hours to stretch and walk around.

To save money on food while taking a road trip bringing food along is a must. For your first day of travel bring some sandwiches and healthy snacks. Bring plenty of beverages, too. Remember you can always find a local grocery store, so you don’t need to bring everything with you, plus ready to eat food from a grocery store will be less expensive than eating at a restaurant. Buy a rotisserie chicken and salad for a nice picnic at a park or back at your hotel room. A cooler for perishable foods is a must with enough cold packs or ice to keep your food at 40°F or below, for multi-day trips ice is a better option, since you won’t always be able to re-freeze the ice packs. Remember a full cooler will keep cold longer than a half-full cooler, so bring the right size cooler.

Consider having a separate cooler for beverages, to reduce the number of times the food cooler is opened.

When planning where to stay, look for hotels that have a small refrigerator and a microwave, so you can prepare simple meals.

If you can limit eating out to one meal a day, you’ll be saving a lot of money. Breakfast in a hotel room can be as simple as fresh fruit and cold or hot cereal, or scrambled eggs made in the microwave. For dinner, bring along frozen or canned reducedsodium entrees that can be heated in the microwave. If there isn’t a microwave, use the coffee pot to make hot water for oatmeal or an instant soup. Coffee can be expensive even at convenience stores, so make extra at the hotel room to put in your thermos.

Part of the joy of traveling is enjoying local or regional food specialties, so don’t miss out on those, if you get the chance. It’s all about balance for a happy and healthy road trip that won’t break the bank. SF 30 | SARATOGA FAMILY | SPRING/SUMMER 2022

Foods for the Cooler • Greek yogurt • Cottage Cheese • Milk • Part-skim Mozzarella sticks • Raw or Hard-boiled eggs • Water • Seltzer • Sandwich meats • Lettuce • Hummus • Cut vegetables – thinly sliced carrots, multi-color bell pepper, sugar snap peas and sliced lemon or cucumber to put in your water for a nice change • Cut fruit • Frozen entrees • Coolers are also handy for restaurant leftovers • Don’t forget a thermometer to monitor that the temperature stays below 40°F • Ice or ice packs Foods That Don’t Require Refrigeration • Fruit – pre-cleaned, fresh or dried • Peanut butter & jelly (keep in cooler after opening) • Whole grain bread • Trail mix • Popcorn (it’s a whole grain) • Protein bars/granola • Jerky • Nuts • Whole grain crackers, bread sticks, pretzels • Instant oatmeal • Instant soup mix- reduced sodium • Water – flavor packets for variety • Reduced or low sodium canned soups or entrees Eating Utensils to Pack • Compostable or reusable spoons, knives, forks, paper plates, bowls and cups, napkins, insulated thermos or cup, can opener • For clean-up bring plenty of wet wipes saratogaTODAYnewspaper.com

kids

in the

KITCHEN Recipes by

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Rainbow Fruit Kabobs & Pot of Gold Dip

TODAY!

Rainbow fruit kabobs are such a fun way to eat fruit!

The kids can help with assembly. Simply line up the fruit and let them create the rainbows: Red = strawberry, watermelon, raspberries Green = kiwi, green grapes

saratogaTODAYnewspaper.com | 518-581-2480

Orange = clementines, orange pieces, cantaloupe Yellow = pineapple, mango Purple = grapes, blackberries Blue = blueberries Every rainbow needs a pot of gold; right?

While these fruity rainbows are delicious all on their own, they’re even better dipped in yogurt dip.

Pot of Gold Dip:

• 3 oz. Greek vanilla yogurt • 3 oz. low fat vanilla yogurt • 2 tablespoons crushed pineapple • 2 tablespoons mandarin orange, finely chopped • 1 tablespoon vanilla coconut milk • ½ teaspoon vanilla extract DIRECTIONS: Fold the Greek yogurt, vanilla yogurt, crushed pineapple, chopped mandarin oranges, coconut milk and vanilla extract together. Serve with rainbow fruit kabobs for fruit dipping yum.

You can always catch what’s going on in our lives at www.JodieFitz.com and facebook.com/jodiefitzcooks, or check out my cook books - available on my website!

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SPRING/SUMMER 2022 | SARATOGA FAMILY | 31

The Fourth Trimester:

What It Is and How to Navigate It

T WRITTEN BY

SARAH BUNZEY, RNC-OB AND JANICE PRICHETT, LCSW-R OF SARATOGA HOSPITAL Sarah Bunzey is the nursing director of women’s health services at Saratoga Hospital. Janice Prichett is the executive director of behavioral health services at the hospital.

Learn more at SaratogaHospital.org

he birth of a child is an exciting, happy time—but it can also be overwhelming. Approximately 10% of mothers experience persisting feelings of anxiety, despair, and sadness in the postpartum period.

Although you’ve likely heard references to the “baby blues,” these more severe, lingering feelings may indicate perinatal mood disorder, which includes postpartum depression and postpartum anxiety.

Perinatal mood disorders are not a sign of weakness. A woman experiences significant changes from pregnancy through childbirth, and in the weeks and months after. Those changes—physical, mental, emotional, financial, environmental—can take a toll, and it is something we as a society do not talk enough about.

TRANSITION TO MOTHERHOOD A vast majority of expectant couples enroll in childbirth preparation or infant care courses, but there are few—if any—options to educate pregnant women and their partners/families on the realities of life with a newborn. The time between birth and the baby’s first birthday, called the fourth trimester, is often characterized by lots of attention on the newest member of the family.

But what about Mom? The transition to motherhood, or to mothering multiple children, is far from seamless. Physically, in the postpartum period, the focus shifts to the health of your baby, which is a marked change from the regular appointments and check-ups you had while pregnant. Emotionally, you’ll be tasked with handling a variety of sometimes-conflicting feelings that might not make sense to you.

You will have to manage your expectations, maybe ask for more help or set stricter boundaries for your family and friends, and that can be very hard to do.

32 | SARATOGA FAMILY | SPRING/SUMMER 2022

saratogaTODAYnewspaper.com

Such stress can manifest into postpartum depression or postpartum anxiety. Symptoms may include: • Feeling irritable or angry with those around you • Difficulty bonding with your baby • Sadness or depression • Feeling out of control, or “crazy” • Problems eating or sleeping • Upsetting thoughts that you cannot get out of your mind • Anxiousness or panic • Worry that you’ll hurt your baby, or yourself • Feeling you should never have become a mother It is important to understand you are not alone. Perinatal mood disorders are the number one complication of pregnancy and childbirth. They do not discriminate.

Counseling and treatment are available, both online and closer to home at Saratoga Hospital.

THE EDINBURGH POSTNATAL DEPRESSION SCALE Over the last year, the behavioral health team has worked closely with specially trained nurses in our Mother/Baby Unit to screen for and address perinatal mood disorders.

Postpartum women answer a series of questions prior to discharge from the hospital, and the staff provides a list of community resources should they need additional support.

Implementation of the Edinburgh Postnatal Depression Scale allows us to quantify what postpartum women are feeling. It is a screening tool, and women answer a series of scored questions. Based on the score, women are offered the opportunity for an evaluation by a social worker. When necessary, they may be referred for counseling with Concert Health, the hospital’s partner in remote behavioral health services.

The results of the Edinburgh Postnatal Depression Scale, as well as any meetings with social workers or Concert Health, are documented in each woman’s electronic health record so her providers—primary care, OB/GYN—are able to monitor her progress.

WE’RE HERE TO HELP. And there will be progress. With professional care and support, recovery is entirely possible. That’s why honest communication between you and your healthcare team is so important. You are not alone in feeling this way, and our team is ready to help.

If you or your loved one could benefit from extra support, Saratoga Hospital hosts a bimonthly support group led by a Licensed Social Worker and a Registered Nurse who have completed specialized training specific to postpartum mental health.

The Maternal Mental Health Support Group meets via Zoom on the first and third Thursday of each month from 7–8:30 p.m. For more information, please call 518-580-2871, or visit SaratogaHospital.org. SF

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Be in COMMAND WRITTEN BY JORDANA TURCOTTE OF SIMPLY YOU

Whether you have a family of 2 or 10, managing schedules can be a daily struggle. This is especially trying when people need to be brought places and that task is shared or there are other obligations occurring at the same time!

Setting up a command center can help manage all of this.

A command center is a centrally located wall space or wall plus flat space to post schedules, calendars, important communications and more. What you can see, you can use.

If all the schedules are in a folder closed up, chances are something will be missed.

Identify what you need to see and keep it in the space and then decide what is needed to manage them. If you have a school, YMCA and church schedule, room to post all three on a cork board would be ideal. A bin on a surface or a wall mounted pocket is helpful for notices, permission slips, fundraisers and more. If you want to house mail (bills to pay, catalogs, etc.), baskets or more wall mounted pockets should be set up for those.

Let’s talk about those calendars. You may have a shared digital calendar system already but a wall mounted calendar can be helpful too (for duplicate information or different information.)

Especially for carpool duty. Maybe every other week you switch; you could write that in. You could use the calendar for family outings and use your other systems for activities.

Chances are, something is being missed that could easily be solved with a joint family posted calendar.

Some people use a different color for each family member.

Some use a large dry-erase calendar with a spot on each day for each person. This may be weekly rather than monthly for clarity. Whatever you choose, set up a reminder for the last day of the system to set up the upcoming period posted fully.

A message board in this area can also serve as notes to each other such as posting items to buy as a family, dinner menus for the week, changes to the day and more. Even when there is only a family of 2, you can relay info to each other in this area to facilitate good communication.

Typical locations for this critical activity are in an entry like a mudroom or in the kitchen. You could even use the inside of cabinet doors if you don’t want it out in the open. The command center can keep many things in control. Consider establishing one for your family! SF 34 | SARATOGA FAMILY | SPRING/SUMMER 2022

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LOCAL ISABELLA WAGER PERFORMS IN

Reading Rainbow

t o o b e R

WRITTEN BY MEGIN POTTER | PHOTOS PROVIDED

High-energy skits, songs, and dances introduce a new generation to the joys of reading.

As pervasive as digital media has become, it still cannot completely replace the simple practice of reading books.

Rather than existing as foes, when various media work together, the channels of communication are opened up, creating an unstoppable cultural force.

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NEW BEGINNINGS Since 1983, viewers experienced this phenomenon as they joyfully watched television program host LaVar Burton share the mind-expanding power of books on PBS’s "Reading Rainbow".

On-air for more than 20 years, the series garnered numerous awards and instilled the memorable message that reading can take you anywhere and help you be anything.

Now, a new generation of viewers are being introduced to this idea with the reimagined “Reading Rainbow Live,” an online experience that combines reading with singing, dancing, and virtual field trips in a mix of live and recorded segments.

THE POWER OF NOSTALGIA Today, the hashtag #ReadingRainbow has surpassed 110 million views on TikTok, but like many who only know of the show through memes and clips, Isabella Wager didn’t watch it before becoming one of the hosts (deemed “the Rainbows”) starring in this year’s Reading Rainbow reboot.

After the premiere of Reading Rainbow Live on March 6th, she glimpsed the magnitude of her new role during the sold-out interactive experience.

“You could see the joy that came over people's faces when I talked about Reading Rainbow. Not to mention, everyone on set had such a strong connection to the show, which made for an air of excitement,” said Isabella.

CONNECTIONS CREATE MEMORIES The magic of reading was nurtured in Isabella’s family a different way.

As a second grader, she remembers fondly snuggling up before bed with her mother and brother, Lucas, to read Harry Potter and the Sorcerer’s Stone.

“It connected me to my family,” she said.

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Books are just one of the ways that Isabella has experienced the opportunity to try-on the language and lives of others.

After graduating from Harvard University, she went into theater and practiced comedy in New York City with the Upright Citizens Brigade.

“Comedy is important to life, especially with all that’s happening in the world. For so many people, it’s a relief to be funny,” she said. saratogaTODAYnewspaper.com

FUNNY BUSINESS In 2013, Isabella and Lucas joined their father, John Wager, founder of Saratoga’s Galileo Media Arts, on the Emmy-award winning film Comedy Warriors: Healing Through Humor starring Zach Galifianakis, Lewis Black, and Bob Saget.

“It was a beautiful movie and really affected me,” she said.

This year, in addition to the 10-episode season of Reading Rainbow Live, Isabella will be performing improv in Los Angeles and New York City, sketch comedy pieces for her YouTube channel and fun music (soon to be available on Spotify).

GOING FOR IT Isabella said her dad, a director, producer, and Grammyaward-winning composer, is her biggest role model.

“He is a very passionate filmmaker who picks topics that are meaningful. He’s a hard worker and strives for excellence,” she said.

The panache of fabulous, fierce, and feisty women like comedians Amy Poehler and Tina Fey, as well as dancer Parris Goebel, also inspire Isabella with their ability to throw caution to the wind.

“As a leader, I strive to make people feel comfortable and valued. I struggle with being a perfectionist though, so I try to create an environment where you can make mistakes. Luckily, I’m a pretty compassionate person, so that helps,” she laughed.

MOVING TO THE BEAT As Reading Rainbow Live’s high energy Dance Captain, Isabella uses movement to enhance the show’s positive message.

“My high energy (and that of the other Rainbows) is an invitation to the kids that helps to engage them to interact and keeps their attention. The dance really makes the whole show more fun,” she said.

It’s also a creative departure that differentiates Reading Rainbow Live from the calming effect of its predecessor.

CREATIVE SOLUTIONS With its new look and sound, Reading Rainbow Live is still striving to inform children’s view of the world.

“A main pillar of Reading Rainbow is representation. It’s something we’ve really focused on. It’s important that kids see themselves in the books,” said Isabella.

The first book featured, “Be a Maker” by Katey Howes, encourages kids to use their imagination, a skill that will serve them now and in the future.

“Creativity is one of the most important aspects of my life.

As the world gets more complicated and faster, we all use creativity to get through the day,” said Isabella.

To buy tickets for Reading Rainbow Live, go to readingrainbowlive.com Catch it all on Isabella Wager’s YouTube channel, find her on Instagram @isabellawager, and on Facebook @IsabellaCWager SF saratogaTODAYnewspaper.com

CELEBRATING 44 YEARS OF

Ballet • Tap • Hip Hop • Jazz • Lyrical

AGES 3 + UP NOW ACCEPTING REGISTRATION! JOIN US FOR OUR 17TH SEASON OF JULY 11-15 & AUGUST 22-26

SCAN HERE TO REGISTER

518-253-1433 WILTON MALL, SARATOGA SPRINGS

SPRING/SUMMER 2022 | SARATOGA FAMILY | 37

KKC Cares: Guiding and Empowering Families

Navigating Childhood Sexual Abuse and Its Complex Path

T

WRITTEN BY JENNIFER K. STRATTMAN

here are some things we don’t talk about.

Perhaps we don’t want to imagine the trauma, or maybe we believe such a conversation is inappropriate. However, most of the time, we just don’t have the right words. And, if we don’t discuss it, maybe it will go away. But it never does.

One such topic is childhood sexual abuse.

According to Khriste Kunz, founder of the nonprofit organization KKC Cares, 1 in 4 girls and 1 in 6 boys are sexually molested by age 18. So, we need to start the conversation. And the time is now.

THE FOUNDING STORY Meet Khriste. As a teenager, Khriste’s daughter Morgan reported that she was molested by her stepfather. The authorities didn’t believe her. Instead, the investigation was unsubstantiated, and Morgan’s disclosure was attributed to a host of mental illnesses.

Following mental health professionals’ advice, the family waited. But three years later, the abuse recurred, and Morgan reported again. But, because her first report was unfounded, Khriste’s attorney said Morgan had to disclose more information, which she did two weeks later.

This time—over three years later—the report was substantiated.

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But that wasn’t the end for Khriste, Morgan, and their family.

Their home life was shattered, and agencies neglected to communicate. For example, one day, Khriste learned that Family Court gave unsupervised visits to Morgan’s siblings, while, at the same time, there was a warrant out for Morgan’s stepfather’s arrest. Khriste was then forced to ask who communicates between supporting agencies like CPS (Child Protective Services) and law enforcement to keep children safe.

She was told: “You do.”

On her own, Khriste learned social services and law enforcements’ rules, regulations, and nuances. She had to grasp, “how to coordinate and navigate all the systems I [she] never knew about.”

Thus, KKC Cares was born: To support, advocate for, and coordinate family needs, post-trauma.

SERVICES KKC Cares is the only agency in the United States that provides ongoing support groups for non-offending parents and guardians at no cost.

They offer clients support, advocacy, and liaison services in the face of childhood sexual abuse. The overarching goal is to guide children and families as they transition “from surviving to thriving.” Much of what they do centers around support, advocacy, and education. saratogaTODAYnewspaper.com

SUPPORT KKC Cares provides in-person, phone, and online individual and group support for non-offending parents and siblings.

Currently, KKC Cares hosts 5 weekly phone support groups and have served 210 people/families over the past year.

ADVOCACY KKC Cares provides agency and court advocacy, such as attending court with a client, helping clients understand court documents or helping clients do legal research if they are representing themselves.

EDUCATION The agency is committed to educating both families and support service providers. Many resources are appropriate for different ages and developmental stages.

FOR THE COMMUNITY PARENTS: Know You Are Not Alone.

KKC Cares can help. When a child reports that they have been sexually abused, you might think you will be “protectively ushered through the process.” But as Khriste learned, that doesn’t happen. “We are here for the family who has just found out that they will need to walk this path and are feeling hopeless, angry, confused, or desperate.”

KKC Cares.org, 518-504-0547, KKCcares@gmail.com.

Email, text, call, or get in touch via the website.

There’s Hope.

Know that in time, you will have the agency to rebuild the home and the family traditions you want. Kunz advises, “Continue to get to know yourself and your kiddos.” The key then is to figure out what you need to do and to find your team.

Reach Out. If someone you know is being sexually abused, call the National Sexual Abuse Hotline at (800) 656-HOPE (4673) or online at, online.rainn.org.

FRIENDS: Listen. Support. Connect.

As a person who might not have been abused, it might be overwhelming if someone discloses. The best advice Kunz offers is to listen, share that you are sorry/sad it happened, and connect them with agencies that can help.

AGENCIES AND COMMUNITY MEMBERS: Educate Parents and children need to learn about grooming behavior, the signs, and the ways that children can protect their boundaries. Kunz argues that parents’ first newborn care classes are a great place to start education as awareness should be “common right from birth.” Schools and support agencies also need education about the signs, the legal process, and how childhood sexual abuse impacts families. We need to bring everyone out of the darkness, and shine light on this topic so victims and their families can thrive.

WANT TO HELP? DONATE TO KKCCARES.ORG Every $20 in donation money provides one hour of advocacy or support services. SF saratogaTODAYnewspaper.com

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Anterior Cruciate Ligament

“ACL” TEARS

How can we reduce the risk?

There is a lot of discussion and information these days about Anterior Cruciate Ligament (“ACL”) tears. In this article, we breakdown some of the key points to date about ACL tears...

The ACL is a ligament that connects the femur (thigh bone) to the tibia (shin bone) and helps to control movement of the tibia when there is a force pushing it forward or turning (such as changing direction or cutting). ACL injuries occur when the ligament is pushed beyond the end range. Many times, this results from direct contact (a hit to the knee), but, often, especially in females, it is a non-contact injury, meaning the injury results from how the individual moved their body and the force placed upon the knee, not contact with another individual. These injuries leave athletes side-lined for a year or more.

INCIDENCE OF ACL TEARS IN ATHLETES WRITTEN BY

DR. ALISON SYNAKOWSKI, DPT

• 3 in every 1000 athletes participating in contact sports per year • Females are at least 3x more likely to tear their ACL via NON-contact mechanisms • The greater the contact required in a sport the greater the risk of ACL tears • Basketball and soccer account for over 75% of ACL tears in female high school athletes • Football accounts for over 70% of ACL tears for male high school athletes HOW CAN WE REDUCE RISK? • Teach proper training technique on the court/field and in the weight room.

Incorporate exercises that not only focus on the knees staying in line with the ankles (not caving in), but also teach athletes proper technique with cutting, changing direction and let them practice it over and over - just as they would practice dribbling or shooting. Focus should be on deceleration, planting and cutting, and landing of jumps. Do not over correct the athlete’s technique.

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The body needs to learn how to do this itself - so more exposure to different scenarios becomes important. This is a major reason that playing multiple sports is highly recommended.

• Implement a sound warm up that incorporates many of these training techniques on a regular basis.

Think of this as the foundations for movement. In basketball, you need to learn to dribble, shoot, chest pass, bounce pass. For movement, you need to learn and be exposed frequently to how to plant, cut, decelerate, change direction, land.

The FIFA 11+, the Warm-up for Injury Prevention Program (WIPP) or the PEP program are great, researched based programs that can be used as a starting point. Our warm ups should be purposeful and focused.

Most ACL tears occur in the first quarter of a game, which can be mitigated with a proper warm up.

• Be prepared. While this may seem like common sense - the implementation is not. Too many times athletes take time off (summer vacation!) and then, due to being young, can seemingly bounce back to playing their sport. But the time off has left the body underprepared. The body needs exposure to sprinting, cutting, changing direction, lifting weights, jumping, etc. frequently to know how to do these activities. Too often we are either “all in” or “off.” I like to refer to this as the “boom or bust” mentality. Rest is crucial and important - but active rest, as well as time spent doing other activities, is more important.

• Be sure to rehab injuries fully.

We will cover return to sport after an ACL tear in a future article, but even injuries such as ankle sprains, hamstring strains, etc. that we have not fully rehabbed, strengthened and tested can be a precursor to an ACL injury (or any injury!).

We know now more than ever how to help reduce the risk of ACL tears.

Now is the time to implement what we know. If you have questions as a coach, parent, or player, please reach out for further information and discussion. SF saratogaTODAYnewspaper.com

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WHEN GENEROSITY IS

DA N G ERO U S WRITTEN BY RICK COBELLO, PRESIDENT GLOBAL CYBERSECURITY SOLUTIONS

The second danger is phone calls.

Recent events have shown us the devastation people can experience. The events in Ukraine, has given us an insight to how much people had and how much was lost.

Phone scams are rampant, and I am sure you have received a call from an organization who is soliciting for money over the phone, the best thing to do is hang up, but…

Basic human nature tugs us in the direction of…

If you do want to hear what they say:

“How can I help?”

• Ask for the exact name and address of the organization.

Cyber Crooks are happy to help you, but let’s avoid that.

The number of agencies formed from the situation in Ukraine have spawned a plethora of sites soliciting donations for the people of Ukraine.

This is a good opportunity to review guidelines for giving, not just for the current situation but for charitable giving in general.

There are a few simple guidelines to ensure your donation is safe and will go to the group that the agency serves.

1.

Use your favorite search engine (Google, BING etc.)

If you search for “storm relief in Alabama,” look at all the links on the organization and look for complaints or misuse of money. Most people are quick to report illegitimate charities and what happened.

2.

Look at the specific web site and determine if the information presented provides details on the recipients of the donation. If not, call them. If the organization does not list a phone number, move on.

• Ask how much money will go to support the program?

3.

• Ask if this is a Political Action Committee. (They can hide behind fictitious names that seem legit, but the money is going to a PAC.)

• Charity Navigator

• Is this donation tax deductible? If yes, they should give you the information so you can verify.

There are specific organizations tracking charities, such as: • Charity Watch

4.

If it is a legitimate charity, it will be registered in the state of incorporation.

In New York, the Attorney Generals’ website has a page to determine if a charity is registered.

5.

Carefully read their URL, make sure it has an S, indicating a SECURE site https://myfavoritecharity.com. The https lets you know the site is encrypted and your donation is generally safe. Do not use if it is just HTTP.

6.

If you are looking for a charitable tax deduction, Look up the organization in the IRS’s Tax Exempt Organization Search service on the IRS site.

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A FEW TIPS TO KEEP YOU SAFE: • Do not believe caller ID… They can spoof phone numbers.

• If they rush you, leave the call.

• Never give your credit card number unless this is an organization you regularly donate to, but even then, make sure.

• Don’t pay with gift cards the caller asks you to purchase.

• Most importantly… If it feels wrong, you are probably right!

Use your new found understanding to help those organizations who help people in need, and practice safe cybersecurity to keep your giving safe.

SF

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Someone recently asked me…

“My back, my knees, and my hips ache all the time, I know I’m getting older, but is it too late for me to get help?”

The answer is NO! It is never too late.

One of my favorite quotes is, “The best time to get started was yesterday. The next best time is today.”

WRITTEN BY MATT GUNNING PHOTOS BY EVIE GUNNING

One of the false “truths” we believe is that when something hurts, we should stop doing everything. Movement is the best medicine we can give ourselves.

I’m not saying you should move if you’re in pain, but you should find ways to move safely and pain-free.

Dr. Pat Davidson recently mentioned this movement and medicine concept and explained how it is like drugs. The point he was making was that there are good drugs and bad drugs. What does that mean? A bad drug binds to certain tissues in our body to achieve the overall goal. It also binds to tissues that are unnecessary and not good for us. Those are the bad side effects we can have from taking certain medications. A good drug, on the other hand, binds to the primary tissue we need assistance with yet avoids the other tissues that create a negative experience—those bad side effects.

The same is true for movement/exercise.

If you can apply the right exercises while avoiding the negative side effects, then the concept holds true: movement truly is the best medicine you can give yourself. This is where I feel a quality strength and conditioning program is vitally important. If you think of exercise or movement as money and you keep depositing that money into the bank (your body), it will accumulate over time and create value. It will create healthier joints, more muscle mass and increased bone density. These are all very important factors in having a healthy, pain-free body.

Many times, even for people that exercise on a regular basis, we are missing out on the little things which make all the difference in the world.

This is why I created the “Fabulous Five.”

These are five quality exercises that can add value to your life, and five simple exercises that can be done anywhere and which can have a long-lasting impact on your body for years to come. These require zero equipment so anyone can do it. saratogaTODAYnewspaper.com

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1. ANKLE ROCKS When people have knee problems, one of the biggest issues may not have anything to do with the knee.

Rather, it’s often because they lack mobility in their ankles. To perform this exercise, stand facing a wall in a staggered stance with one foot about 3 inches from the wall.

You will begin to push your knee towards the wall without lifting your heel off the ground. You will go back and forth working through your range of motion. I use the wall as a guide for my knee to touch and I want to improve this over time. This should be done without any shoes.

Perform 10 repetitions on each leg.

2. 90/90 SWITCHES Hip mobility is very important for keeping our lower back and our knees healthy. For this exercise, arrange yourself in a good 90/90 position (one leg is 90 degrees in front of your hips and the other leg 90 degrees behind your body).

You will try to keep your heels from moving too much on the floor.

You begin by slowly opening the back knee without losing your 90-degree position and keeping your front leg down as long as you can before you have to lift it. You will then roll onto your bottom and shift to the other side, keeping that 90/90 position. Perform 10 switches on each side.

3. FLOOR SLIDES Shoulder problems are a major problem for adults due to our increased driving, sitting at desks and constant use of mobile devices. Posture is a huge factor in saving your shoulders. In this exercise, you will lie on your back and keep the natural arch in your lower back as you lie with your arms on the floor in a 90-degree position. The goal is to eventually keep your arms, hands and wrist pressed into the floor as you slowly exhale and press your arms over your head. Perform 10 repetitions moving in a slow, controlled manner.

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4. WIDE-STANCE T-SPINE OPENER The inability to open up or activate the back is probably one of the bigger issues I see with people, especially males. Again, technology causes us to move less. A perfect example is the rear-view camera in almost all cars now. It is great, but it causes us to move less. So, in this exercise, you will stand with your legs as far apart as you can get them and keeping them locked out the whole time. You will then bend over and place the palms of your hands flat on the ground. If you lack the mobility to do this, you can add some books or a small box to get your hands flat and pressed down. You will press one hand into the ground and then, with your eyes following your other hand, reach up to the ceiling. Perform 5 repetitions on each side.

5. TOE TOUCH SQUATS This is the final exercise and combines all the previous four.

You start with a hip-width stance, toes pointed straight ahead, and reach down and touch your toes without bending your knees. Don’t worry if you can’t do this; it will give you a goal to shoot for—and you will get there if you’re consistent with these movements. From there, keeping your hands on your toes—or as low as you can go—pull yourself down, keeping your toes pointed straight ahead and heels on the ground. You will try to go as low as you can keeping your arms inside your thighs. The goal is to pull your hips down as low as possible keeping a vertical spine. From the bottom position, you will reach up with both arms, then complete the squat by standing up.

Perform 10 repetitions.

1

2

3

4

So, to put this into practice, I would suggest doing these five exercises every day. It should take less than 10 minutes.

Do this for two months and I guarantee your knees, lower back and shoulders will feel better.

Move better, Feel better, Get stronger.

saratogaTODAYnewspaper.com

SF

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Rochester The Perfect City for an Any Time of Year Visit WRITTEN & PHOTOGRAPHED BY THERESA ST JOHN

day trippin' with Just2FeetandaCamera.com

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"Traveling in the company of those we love is home in motion" – Leigh Hunt

With this weekend adventure just over 200 miles away from Saratoga, who needs a better reason to pack their bags, jump in the car, and enjoy some quality time with family in Rochester. No one I know.

I've been to Rochester many times but never focused on family travel. So, when friends invited me to visit this past autumn, I jumped at the chance to see what the area had to offer.

Someone suggested I visit Rochester's "Museum of Play," I had to pause and think about it. After all, I wasn't a child. Would I even be interested? A waitress at breakfast one morning convinced me to go. Her face lit up when I asked if she'd ever been – it turns out she spends a few hours there every chance she has.

"You love it that much?" I ask while sipping the last of my coffee.

"You wait," she told me. "I bet you'll feel the same."

The museum is very interactive, filled with all sorts of collections for people to wander through and learn about when they visit. I love the Super Heroes section and the history of pinball games exhibit.

Remember 'Etch-a-sketch'? They have a life-sized one. And did you ever play Battleship, Twister, or with dollhouses from yesteryear?

They have those too.

While this definitely appeals to children of all ages – I must say that parents and grandparents were enjoying the museum as much, if not more, than the youngsters were.

Plan on a two or three-hour visit with the family and make sure you get tickets to the Dancing Wings Butterfly Garden – a delightful escape into a fairyland of nature's beauty. saratogaTODAYnewspaper.com

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Less than two miles away, I spent about an hour wandering through a historical site every family should experience.

There's something surreal, standing in the very room where police officers arrested an icon for women's rights after she voted in the 1872 Presidential election—the Susan B. Anthony Museum & House brings so much of her passion for the suffrage and abolitionist movement to life – you can't help but feel the woman still standing in the room, right beside you.

I wasn't fully aware of how fiercely Susan B. Anthony defended equal pay, women's entrance to college, everyone's right to vote, nor her unwavering stand against slavery and refusal to deal with Slaveholders.

Making my way through the rooms inside her modest home on 17 Madison Street was enlightening and invigorating.

A few groups inside were families with children asking pretty pointed questions. Man, they seemed so much more interested in history than I was at their age.

I left with a grateful heart – knowing that many of the freedoms I enjoy today are because of Susan's willingness to be at the forefront of such a movement.

I've loved photography since I was a little kid. I remember running behind my dad with my first Brownie camera, taking pictures of anything that caught my eye.

So, naturally, visiting the George Eastman Museum was a must for me – the man was such an innovator and philanthropist in and around Rochester. It wasn't my first time touring this attraction, and it was apparent they'd done a lot of work inside the mansion during the pandemic. All of the exhibits looked refreshed. They feature a gingerbread contest during December, and movies play year-round in the Dryden Theater.

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The mansion and gardens are a delight for visitors to see, no matter their age. The flowers bloom through late autumn, and each room showcases original furnishings and artifacts from a bygone era.

I love museums and feel that youngsters introduced to places like this appreciate the arts more as they grow older. They even offer a few classes online, which I think is fascinating.

The Merchantile on Main Who doesn't love great food when they're out and about exploring a new city? I thought it was interesting – how a building could house so many different types of food under one roof. Seven vendors with varying work schedules means this urban eatery smells divine any time of day. And if you're worried about social distancing, there's no need.

Tables are spaced apart for plenty of room.

Off to the side, there are games galore for the kids to play.

Adults can enjoy a drink while sitting or standing by the massive bar in the center.

I've visited the Rochester Museum and Science Center a few times over the last few years, and it always seems brand new to me. There's a dinosaur exhibit, ways to engage with and learn about planet Earth, science demonstrations, and live animal presentations, to name a few.

Every time I'm there, families gather around things of interest – standing near a gigantic Mastodon, an exhibit on electricity- think lightning zaps, even exploring how ice covered New York State millions of years ago.

I traveled to and enjoyed a few hours at the Seneca Park Zoo. I'd never been before. I was impressed that the staff continues to work hard to update the grounds and exhibits. I was also happy to see that the zoo is an inclusive sensory location – meaning everyone can enjoy the park. saratogaTODAYnewspaper.com

I love learning about animals and wish I'd been more involved when I was a kid. Here at the zoo, there are numerous programs for youngsters – like ZooCamp, where they can sign up and learn about animals on a day off from school. There's also a Wildlife Action Crew program, allowing interested teens to learn about animals and conservation.

One of my favorite things to do when traveling is to take part in a local ghost hunt. I was lucky to eat at The Union Tavern, just a few miles away from Rochester, in Sea Breeze. The food and staff were fabulous. On the evening I went, a gentleman was seated with us, telling us about ghostly occurrences throughout the rich history in and around the Tavern.

Man, I called myself lucky when I drove into the parking lot of Genesee Country Village and Museum and learned it was the last weekend they'd be open for the season. (Don't worry - they reopen regular admittance on May 7th, 2022.)

Not only is it the largest living history museum in New York State, but the grounds and buildings are also filled with immersive learning experiences everyone in the family will enjoy. There are live demonstrations, classes you can sign up for, and Nature Sundays - for the wintertime when the museum itself is closed.

They had a marvelous exhibit and slide show that covered Victorian Mourning attire and customs on the day I went.

They were also pressing apples for homemade cider. I had a fabulous time wandering in and out of buildings, and watching a gentleman in old-fashioned garb work on tin lanterns with other guests, was a definite highlight!

I could go on and on about Rochester and why you should visit. I hope this piece entices you to go there for the first time or visit again with family and friends to experience more of this fabulous city. SF saratogaTODAYnewspaper.com

SPRING/SUMMER 2022 | SARATOGA FAMILY | 49

Ever since I was a Puppy…

PHOTOS PROVIDED

Adventures with Moose

I wanted to go out for hiking adventures. Papa (Joe Murphy) and Uncle Ray (O’Conor) have hiked all over Saratoga County. They say I am finally old enough to go out with the big kids!

I thought a good place for the three of us to start was the Saratoga Spa State Park. The park is huge with more than 2,000 acres to explore! It has a lot of neat old buildings, the Saratoga Performing Arts Center, museums, a fancy hotel, swimming pools, playgrounds, a golf course, and disc golf too.

All that stuff is cool, but the trails and nature are what I love most.

Dogs like me love to walk, run, and explore along the trails and in the woods. There are twelve miles of amazing trails in that park! I wanted to lead Papa and Uncle Ray along every mile of those trails so we could get some exercise and see all the natural wonders in the park.

Before I took them out on the trails, I had to make sure they understood the park rules for people and dogs. There’s a little school in the park called the Creekside Classroom. It’s an environmental education center where park staff teach everyone how to protect the forest and animals, and how to be on our best behavior. They also have fun events like school field trips, guided hikes, and snowshoe walks.

We learned all dogs must be on a leash when we’re in the park. Even though Papa did a good job of training me how to behave, sometimes I get so excited when I see squirrels, chipmunks, birds, people, or other dogs, that I want to dash off to play. Papa says, With Me, to remind me to stay close to him. Dogs running loose and wild in the park can sometimes scare a kid or even a grown up. That’s not cool. Dogs can also get lost or hurt. I always want to be respectful of other dogs and their humans. I never want to leave a mess either. If I poop on the trail, Papa always picks it up in a small plastic bag to take home. He makes a weird face when he does it.

We were amazed at the natural wonders we saw along the trails. Uncle Ray said, “Wow,” over and over when we saw a geyser, a waterfall, a peaceful stream and strolled through the beautiful forest. We met a lot of nice people too. Almost all of them wanted to pet me, especially the kids. It was an above average day! We plan to go on more adventures that I’ll tell you about.

If you see us out on the trails, please say hi!

SF

50 | SARATOGA FAMILY | SPRING/SUMMER 2022

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