The Inside Press

Magazines serving the communities of Northern Westchester

The Inside Press

The Value of Planning as Retirement Approaches

by

klotzNot long ago, “retirement” for many people meant living on a combination of Social Security and a fixed pension. Today, retired people are living longer and better, and many plan to enjoy their golden years. The problem is that those fixed pensions, for many, have disappeared–which has put much more emphasis on the importance of pre-retirement planning (which, for our purposes here, refers to a plan for an individual’s transition to retirement).

Retirement Is Not Predictable

Today, many people transition into retirement gradually over a period of months or even years. Unfortunately, for many, this transition occurs abruptly and unexpectedly, through either a layoff or disability. Few can predict with certainty which day will be their last on the job.

In the absence of predictable retirement dates, many people put off the serious planning that should take place before retirement. Instead of planning for the changes in their lifestyle that their changed financial circumstances may require, they wait until it’s too late to properly plan. This can lead to hasty, ill-conceived decisions, and a rocky start to their golden years. As a general rule of thumb, it’s a good idea to start serious retirement planning at least one year before the transition period begins. This allows adequate time to obtain professional help, understand the many choices available, and make well-thought-out decisions.

Key Issues and Decisions

What issues and decisions should you evaluate in this pre-retirement planning process? Consider the following:

• Investment asset allocation

• Income from investments

• Social Security benefits

• Health benefits

• Retirement distributions

• Estate planning

Don’t wait until you’ve reached the point where you feel pressured to make major retirement decisions. Be sure to obtain the information and guidance you need to calmly consider all your choices well ahead of time. Competent financial and legal professionals can help you chart a course for retirement, as you try to project the levels of income and assets you’ll need to maintain your desired lifestyle. In pre-retirement planning, you will make some of the most important financial decisions of your lifetime. Don’t make them in haste–or on your own.

Prepared by The Guardian Life Insurance Company of America. The information contained in this article is for general, informational purposes only. Guardian, its subsidiaries, agents or employees do not give tax or legal advice. You should consult your tax or legal advisor regarding your individual situation.

Michael Klotz is a Registered Representative and Financial Advisor of Park Avenue Securities LLC (PAS), supervised from 800 Westchester Avenue, Rye Brook, NY 10573 914.288.8800. Securities, products/services and advisory services are offered through PAS a registered broker dealer and investment advisor. Financial Representative of The Guardian Life Insurance Company of America (Guardian) New York, NY. PAS is an indirect, wholly owned subsidiary of Guardian. Strategies for Wealth is not an affiliate or subsidiary of PAS or Guardian. Guardian, its subsidiaries, agents or employees do not give tax or legal advice. You should consult your tax or legal advisor regarding your individual situation.PAS is a member FINRA/ SIPC.

For a complimentary planning consultation, please call (914)288-8959

Seasonal Blues

by

By Sarah Ellen Rindsberg

depressed-girlDreidel songs have come and gone, and, soon, Christmas carols will waft through the air. These hallmarks connote joy and good tidings during a time when, ironically, not everyone is cheerful. While most know that joyous family gatherings can sometimes turn into tension filled sagas, many are unaware that this season’s shorter days can also reduce bright outlooks.

There’s a certain Slant of light,

Winter afternoons –

That oppresses, like the Heft

Of Cathedral Tunes –

During the cold winter months in Amherst MA, Emily Dickinson described the effect of decreased sunlight in her poetry. Dickinson’s prescient observations are expanded upon by Dr. Norman E. Rosenthal, who noted a marked decrease in his energy level during the winter, after moving to the United States in 1976 from his native South Africa. As he commenced his residency at the New York State Psychiatry Institute, Rosenthal was stunned by the brilliant color display of autumn but disheartened by the shorter days. In the spring, his energy level rebounded and he began to investigate this phenomenon, known today –largely due to his efforts – as Seasonal Affective Disorder or, by the telling acronym, SAD.

In Rosenthal’s authoritative tome, “Winter Blues,” he elucidates the chemical imbalances in the brain which cause many types of depression including SAD. Communication in the brain is conducted by neurons via several neurotransmitters or chemical messengers. The amount of one of these in particular, serotonin, is inextricably linked to the amount of sunlight on any given day. Methods used to raise the serotonin level are extremely effective in alleviating the symptoms of SAD.

Patients seeking psychologist Stacey Slater’s advice voice common concerns:  “I don’t feel like I did over the summer. I’m not myself. I’m more irritable.” Once they share their finding that this cycle repeats annually, treatment for SAD is indicated.

Slater’s clinical approach is a combination of psychotherapy which she defines as, “supportive therapy, talking about it and coming up with solutions,” and cognitive behavioral therapy that which changes “your thought process to impact behavior.”

She is also a huge proponent of Light Therapy, which simulates the effects of sunlight. Light Therapy utilizes devices including light boxes and natural light bulbs, and is best used with professional guidance. Agreeing with Rosenthal’s research (that the amount of sunlight during winter months is unreliable, and that patients who spend time in the sun do not receive the same benefits as those who utilize Light Therapy), Slater suggests patients install the special bulbs before the days get shorter as a proactive measure. There is no need to stare at the light but it is imperative that the eyes be open during treatment. Each case necessitates a different amount of timed lux (units of lamination) exposure. As the days lengthen in the springtime, a program designed to taper treatment is usually put in place.

Are there ways in which caregivers, family and friends may contribute to a brighter outlook as well? Absolutely. Slater stresses the importance of “being compassionate and supportive and helping them to get treatment.”

Psychiatrist Jeanette Cueva sees numerous cases of co-morbidity, “more than one psychiatric disorder,” in her practice. For these patients, “it’s like a double depression, amplified in this time of year.”

She often prescribes a combination of medication and Light Therapy for clients of all ages. In addition, she highlights the importance of sufficient sleep, exercise, healthy eating and follow-up with a professional on a regular basis.

In speaking to the effectiveness of today’s treatments, Cueva expresses gratitude, “patients are very surprised sometimes how medication and light can make such a huge impact and they are very grateful. It does save people’s lives.”

Still, she shares that one disadvantage to current medications is the length of time (often six to eight weeks) required to reap benefits. This is an area where Dr. Cueva’s role as a principal of Bioscience Research, LLC, comes into play. She is particularly interested in exploring potential medications which have a “rapid” rate of effectiveness. Cueva stresses the critical need for such medications, particularly for suicide prevention.

As the days shorten, be mindful of your mood. If you’re among the many who suffer from SAD, do not despair. Take Slater’s exhortation to heart:  “It’s fixable and treatable. Reach out.”

Sarah Ellen Rindsberg gets extra sunlight as an avid skier in the winter.

Rx Notes Part 2

by

Enjoy our series of RX tips for a happier and healthier holiday season.

rx-noteWorld Cup Schools:

Our best tip is easy–learn healthy habits at an early age. What does that mean? It’s simple; keep children active and promote healthy eating.  In our gymnastics program, we start children as infants and toddlers where they are stimulated by bouncing and singing and eventually move onto jumping and tumbling. In our preschool and kindergarten programs, children learn about “always foods” and “sometimes foods” to help them understand a healthy balance of foods in their diets.  When they grow up understanding the basic elements of a healthy lifestyle, a strong foundation is laid for their future wellbeing. worldcupnurseryschool.com

===============

rx-noteNicholas Causa, Fitness Director, THE GYM:

Fast-paced workouts burn more calories in a short time and increase metabolic rate. Using a staircase at home: Start with 30 seconds of push ups with hands on a 4th step from the floor. Without rest, do 30 seconds of fast stepping up and down on the first step. Finish with 30 seconds of jumping jacks.  Rest 30 seconds and repeat four times!
gettothegym.com

 

rx-noteDr. Janet Woo, Eye Designs of Armonk:

Cold weather is just around the corner, and with it, drier air.  This will inevitably affect those with dry eye issues; forced hot air and the lack of moisture will exacerbate dry eye.  There are several things people can do to improve comfort.  Visit your Optometrist to check the quality of the lipid tear layer.  S/he may suggest quality triglyceride formulation of pure omega 3 fatty acids in the form of fish oil, warm lid massage and specialized rewetting drops.
eyedesignsarmonk.com

rx-noteBarbara Daniel, Local Dog Walker:

Dog hikes can be enjoyable in every season when you’re prepared. My favorite winter hiking tool is Yak-Traks. These ‘snow tires’ or ‘chains’ for shoes make it possible to navigate over, or through, snow or icy surfaces. Many local stores sell them or similar brands.

 

rx-noteKing Kale:

The power of kale was touted in October at a fundraiser for the Mental Health Association of Westchester. Guest Speaker Drew Ramsey, M.D., author of Fifty Shades of Kale (Harper Collins), urged attendees to begin viewing kale (organic is best)–a brain boosting vegetable if there ever was one–as a “lifesaving, core food” and to keep it in abundant supply. To that end, a variety of kale recipes were graciously served up in a Bedford home, along with tips on how to shave kale (red and dinosaur varieties are preferred for their thicker, more succulent leaves) off the stem and chop up for a host of delicious recipes.

Healthy Holiday Eating

by

briones• Keep moderation in mind and find healthy holiday foods. Many holiday recipes have healthier versions made with low fat ingredients and sugar substitutes.

• Wear form-fitting clothes. Don’t be uncomfortable, of course, but people who wear loose clothing are more likely to overeat without realizing it.

• Mingle away from the buffet line. Socializing away from the central food location will make it easier to resist constant grazing.

• Keep your hands busy. Holding onto a drink or purse will keep your hands occupied and make it more difficult to grab for appetizers and fatty finger foods.

• Use the small plates. The smaller your dish, the less food you can pile on and eat. Remember that half of your plate should be filled with vegetables and the other half can be divided with proteins and healthy holiday starches.

• Avoid high calorie drinks; choose sparkling water.

• After your parties or big holiday dinners, take the family out for a walk to check out the neighborhood displays and work off those extra calories.

brionesweightloss.com

Inside a Chappaqua Health and Wellness Retreat

by

By Grace Bennett

Paula Barbag
Paula Barbag

In the fall, I was invited to experience an all morning health and wellness retreat inside a beautiful Chappaqua home. The offer was courtesy of Paula Barbag, owner of “Consulting for a Cause,” which “provides organizational development consulting services to assist non profit organizations to strengthen their impact.”  In other words, Paula’s team helps out non profits by providing extra services that enhance employee health and also meet other organizational goals. I do think it’s a brilliant concept and you can learn more about it by visiting consultingforacause.com

It happens the retreat took place the morning after Consulting for a Cause was awarded a Chamber Champs award for Best New Business–the first time award ceremony sponsored by the Chappaqua Millwood Chamber of Commerce took place just the night before at Crabtree’s Kittle House.

Consulting for a Cause launched a “Behavioral Health and Wellness Program” for non profits which Paula said helped shape her idea for a similar retreat she felt would benefit local moms too…like yours truly–which brings me to the workshop itself. After a brief introduction to the program, we were divided into four, small rotating groups to visit with individual workshop leaders.

Mindfulness and Meditation

Jodi Baretz
Jodi Baretz

My group of moms (given the heavy women’s health theme throughout, it was all moms!) took off first to meet with Jodi Baretz, LCSW, HHC, a psychotherapist and certified health coach, for insights into mindfulness and meditation. Jodi has been embarking on eight weeks of studying the teachings of Jon Kabat Zinn, one of this country’s most eminent experts on mindfulness. Mindfulness, Jodi explained, is “an awareness that emerges through paying attention on purpose to how the experience unfolds in a non judgmental way.” Toward that end, Jodi explained the reasoning behind meditation, pointing out that our “monkey minds” are possessed of thoughts that go from one to the next, “and that it is very difficult to quiet the mind and be still….the benefit will be living in the moment.”

She led the group through a meditation that heavily focused on “coming back to the breath.” She described it as “a process of clearing and steadying the mind that is natural and needs no determined effort.” Anyone interested in joining a mindfulness meditation and stress reduction group with Jodi can contact her: jodi@consultingforacause.com

Breast Cancer Screening Guidelines and More

Dr. Corinne Menn
Dr. Corinne Menn

Next our group visited with Dr. Corinne Menn, a Chappaqua-based certified gynecologist, and herself a cancer survivor. She expressed concern about the mixed messages women receive about breast cancer screening. She does support recommendations of the American College of Obstetrics & Gynecology and The American Cancer Society which include mammograms annually starting at age 40; an ultrasound in conjunction with a mammogram for high risk patients (such as those who are  who perimenopausal, have fibrocystic breasts, or have a palpable mass) and an MRI for high risk patients too.

In addition, Dr. Menn urges that a comprehensive family history be taken to potentially identify red flags that would alert the doctor to a patient at risk for hereditary breast and ovarian cancer. At risk patients should be offered BRCA genetic testing. The test is a simple saliva sample and most insurance companies cover it. Family history for uterine, colon, prostate and pancreatic cancer should be explored as well, since these cancers can be linked to BRCA and other genetic mutations. All women deemed high risk, including those who are negative for the BRCA mutation, benefit from increased surveillance, nutrition and lifestyle counseling. Some patients may be candidates for prophylactic medication to reduce their risk as well.

Screening guidelines need to be personalized for each patient and women should be their own health advocates by staying informed, emphasized Dr. Menn. “In my practice, I do BRCA testing and I utilize a high risk prevention program to follow and care for my patients at risk for breast, ovarian cancer and other cancers.” For more information or to schedule an appointment with Dr. Menn, call 238-0350.

Stefanie Schwartz
Stefanie Schwartz

Disease Preventing Nutrition Advice

The session that followed was with Stefanie Schwartz…arguably one of Chappaqua’s most popular nutritional consultants in town.  Stefanie proved to be an information powerhouse for every question that came up.

Over the course of the workshop, she highlighted key suggestions surrounding best diets for anti-inflammation, breast cancer prevention, and for weight loss. She noted that inflammation is at the heart of most disease states, so keeping a diet that reduces inflammation in the body is critical for long term health, and for disease prevention, from cancer to heart disease and all autoimmune diseases.

White refined carbohydrates (pasta, bagels, bread, potatoes, rice, crackers), sugar and red meat are three of the most inflammatory foods in the diet. And the foods that reduce inflammation in the diet are: blueberries, walnuts, salmon, sardines, ground flax meal, chia seeds, tart cherry juice, cinnamon, turmeric, and curry powder. “Incorporating these foods into ones diet on a regular basis is an incredible way to prevent disease.”

As far as breast cancer prevention goes, being overweight, and drinking alcohol are clear risks. Also: If you have had or are at high risk for estrogen dependent breast cancer, it’s probably best  if you stay away from different soy based foods (protein powders, tofu, edamame).

Great choices for preventive efforts: broccoli, cauliflower, kale, Brussel sprouts, garlic, apple skin, walnuts, salmon, ground flax meal, parsley, celery, and blueberries.

Weight loss is very individualized, Stefanie said. What works for one person, doesn’t necessarily work for another. For additional info and a private consultation, call 238-6415.

Yoga for Breast Health too!

Intentional Wellness & Yoga Center’s Susan Kullman

Intentional Wellness & Yoga Center’s owner Susan Kullman

To enhance an already heightened sense of well being, we enjoyed a wonderful session of yoga with Susan Kullman, the owner of the new Intentional Wellness and Yoga Center in Katonah. intentionalwellnessandyogacenter.com

“During the yoga portion of the wellness retreat I was able to convey the importance of balancing out the normal “high momentum” daily experience,” said Susan, who had all of us performing poses that opened up our hips and spines. “I focus on the psoas muscle group of the body (part of the hip flexors),” she explained.

“It can greatly affect digestion, breathing, and an overall feeling of safety in the body.  The condition of the psoas is one of the determining factors in how grounded we feel in our body.” In addition, Susan led us in opening up our armpits, to help target all our different lymph glands which are responsible for keeping our breasts healthy.

Well, all this talk and activity inspired a solid appetite. I was delighted that a healthy and delicious home cooked lunch immediately followed and allowed for more conversation amongst ourselves. I went home having made a couple new friends and feeling relaxed and healthfully sated.

Grace Bennett is Publisher and Editor of Inside Chappaqua Magazine.