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Your Guide to Staying Well in the Winter

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Whether it’s below-freezing temperatures, rising respiratory illnesses or dangerous driving conditions, the winter season can provide unique health challenges. Here’s how you and your family can stay well throughout the season.

Exercise, but with Caution

It’s important to maintain healthy habits, such as a balanced diet and regular exercise, throughout the year. Working out – especially outside – wards off winter weight gain and gives you energy, and there are many enjoyable outdoor activities to choose from, such as ice skating, cross-country skiing or even walking. Just 10 minutes of outdoor aerobic exercise boosts the endorphins, dopamine, and serotonin which improves mood and decreases the risk of seasonal affective disorder.

There are a few things to watch for with outdoor winter workouts, however. One early symptom of hypothermia, or low body temperature, is shivering, which can progress to slurred speech, decreased coordination, and confusion. Frostbite is injury caused by freezing, resulting in the loss of feeling and color of the nose, ears, fingers, and toes. And dehydration is an issue far too many overlook during the winter. The key is to drink water before, during, and after exercise, because while you might not sweat as much in the winter, you are still evaporating water.

Protect Your Heart

While it’s important to stay active, those with heart disease or other risk factors such as high blood pressure, diabetes, a history of smoking, high cholesterol, or a family history of heart disease are advised to avoid shoveling, explains Dr. Gabriela Grasa, cardiologist with White Plains Hospital Physician Associates. Cold weather makes the arteries constrict and increases the blood’s ability to clot. The cold, combined with activity that may increase blood pressure – like shoveling snow and following it with a cup of hot caffeinated coffee to warm up afterward – could trigger a cardiac event.

Upgrade Your Skincare Routine

Lighter moisturizers may not be enough to protect your skin from winter’s harsh conditions, so consider switching to creams, balms or oils, advises Dr. Anisha Kumar, Director of Facial Plastic and Reconstructive Surgery at White Plains Hospital. Look for facial cleansers that say “gentle” and “moisturizing” on the bottle, and avoid those that contain alcohol, as this can dry out your skin. If you have very dry skin, minimize use of exfoliants containing glycolic acid or retinol or use them only every other day. The sun’s UV rays can cause just as much damage to your skin in the winter as in the summer, especially if you are skiing, so it’s important to wear sunscreen every day.

Boost Your Immunity

As we spend more time indoors, the spread of viruses such as the flu, COVID-19 and RSV tends to increase. Consult with your physician about which vaccinations are right for you: a new RSV vaccine is now available for select groups. There are plenty of additional protective measures you can take to boost your immunity, says Dr. Michael Finkelstein, Internal Medicine physician at Scarsdale Medical Group. Wash your hands regularly, avoid smoking, get plenty of sleep, and eat a well-balanced, nutritious diet. Vitamin C, found in most fruits and vegetables, helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage. Zinc can help control infections by slowing down the immune response and preventing runaway inflammation. Garlic has antibiotic properties that are effective in fighting a range of bacteria, fungi and viruses. However, anyone with a persistent cough, pain or other abnormal symptom should see their physician as soon as possible.

Stay Safe on the Road–and at Home

Winter weather can create hazardous driving conditions, so use caution when driving on snowy, slushy or icy pavement. If you start to skid, take your foot off the gas, then steer in the direction of the skid, so when your wheels regain traction, you don’t have to overcorrect to stay in your lane. Keep an emergency kit in your car that includes a portable cell phone charger, blankets, jumper cables, a flashlight, batteries, a first-aid kit, non-perishable snacks, bottled water and a bag of salt, sand or cat litter for traction.

Heat your home safely by keeping your fireplace and/or furnace well-maintained. Make sure your chimney is in good condition and free of debris before using your fireplace. Have your gas furnace serviced regularly and install a carbon monoxide detector as a secondary safety measure.

The winter needn’t be an overly stressful time–as long as you keep health and safety top of mind. With the right attitude and proper precautions, you and your family can enjoy the best the season has to offer.

Need a physician? Call 914-849-MyMD to find the right provider for your needs.

The Secrets to Luxury Travel Today: A Conversation with Jessica Anfang

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The post-pandemic travel boom is in full swing as people scramble to make up for lost time. For luxury travelers, the demand for customized, seamless travel experiences is higher than ever. But even for the savviest travelers, putting together a dream vacation can be overwhelming. Sorting through the vast amount of information on the Internet can feel daunting, not to mention the time and patience needed to manage airlines, hotels, and other logistics. This is precisely why travelers rely on luxury travel experts to do the heavy lifting.

Recently, I sat down with luxury travel advisor Jessica Anfang, principal of Take Me Away Travel, an independent affiliate of Elli Travel, to find out more about what today’s travelers are looking for and how she makes travel dreams come true. Here are some highlights from our conversation.

Q: How did you get into the luxury travel business?

A: I’ve lived all over the United States, and I caught the travel bug at an early age. For me, there’s nothing better than exploring new places and experiencing new cultures. Whether it’s learning a city’s history or sampling local cuisine, I’ve gained a much greater appreciation of the world.

I found that whenever my friends were planning trips, they would come to me for advice. Where should I go? Where should I stay? Where should I eat? What should I do? After many years of freely offering my travel expertise started Take Me Away Travel to bring bespoke luxury travel experiences to as many wanderlusts as possible.

Q: What is your approach to planning a luxury travel experience?

A: As a luxury travel advisor, I design fully customized trips for my clients. This starts with getting to know clients and progresses to creating an experience that best meets their unique needs. I like to dive deep into people’s travel goals and preferences – how they like to travel, what types of hotels are they looking for, how adventurous they are, and how scheduled they would like to be.

The process spans far beyond booking accommodations. What differentiates luxury travel planning is the addition of special experiences that makes trips even more memorable. For one family it might be truffle hunting in Tuscany, for another it might be a cooking class in Italy. It really depends on the wants of each client.

My goal is to make the process as seamless and stress free  as possible. Every detail is carefully planned so that clients can focus on what’s most important: enjoying their overall travel experience.

Q: What are the biggest benefits of working with a luxury travel advisor?

A: There are so many benefits and hidden perks that luxury travel advisors can provide. In my case, these come in the form of insider knowledge, access to amenities, and an extensive network of global partners. I’ve traveled extensively, and I’ve been lucky enough to stay at some of the best hotels in the world. I know first-hand how the industry works and I have worked hard to cultivate strong relationships with hoteliers and local contacts  all over the world. These relationships allow me to access upgrades, perks and local experts for my clients that are unavailable to regular travelers.

I pride myself on providing stellar customer service and my clients lean on me  every step of the way. Unfortunately, travel delays and disruptions are commonplace these days. It’s my job to handle every change, addition, or unexpected disruption for my clients, using my contacts on the ground to navigate any challenge. This past summer I had a couple traveling to Italy and their flight was extremely delayed. I stayed in communication with my team on the ground in Italy  moving around tours and transportation so that they didn’t miss out on anything we had originally planned.

Q: How long does it take to plan a dream vacation?

A: It depends. If it’s a summer trip to Europe it can take many months of planning. The same goes for travel over holiday breaks and school vacations. I always say that it is never too early to start, although I definitely can work magic last minute.

Q: What do you like most about what you do?

A: I love meeting new people and making their travel fantasies come true. I moved around a lot when I was growing up and I think this makes it easier for me to connect with people and find common ground. I especially enjoy working with multi-generational families, creating special experiences which all ages can enjoy.

Q: What are your all-time favorite trips?

A: Wow, that’s a tough question. I’ve been fortunate to have traveled extensively throughout my life. If I had to narrow down to my top three, I’d say Italy, the English countryside (people don’t usually think about this as a destination) and a ranch experience in Montana (and not just because of the show Yellowstone).

Q: How can people get in touch with you?

A: If you’re ready to start planning your dream vacation, reach out to me at 347-621-8629 or jess@ellitravel.com and visit www.takemeaway.travel.

During Times of Stress: Reasons to Turn to The Therapists at REPOSE

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Megan Kordenbrock, LMSW, at Repose
Photo by Donna Mueller

It goes without saying, the holiday season can be a very stressful time. For some, the psychological trauma of world events may be deeply felt. But the reasons can also be more mundane. Between all the commitments. overbooking and family drama, anyone can feel overwhelmed. Add in the daily stressors already in our lives and some may find the need to reach out for some professional guidance. This is where Repose can help.

The Repose practice started early in the pandemic as a remote option for those seeking therapy. Now with an office space in Pleasantville, Repose provides clients with a holistic approach to therapy, honoring the connection between mind, body, and spirit. Its mission is to help people gain clarity, heal, and overcome challenges so that they may live with greater ease. As their website states, “Although we cannot cure our wounds, we can heal them.” Repose is here to help those who seek it and in a gentle and inclusive way.

One of their therapists Megan Kordenbrock, a Licensed Master Social Worker (LMSW), explains here how therapy can help and how to begin the process and wellness in general–whether it’s during this busy end-of-year season, or whenever the time feels right to you.

Megan joined the Repose team in July 2023 and has been a LMSW since 2011. She works with clients remotely as well as in the Pleasantville office, and having the option of either is very helpful for many clients. “People enjoy the flexibility of therapy online but also enjoy using the office in person. Being together in the room is awesome. However, for some people, it’s hard to get out of bed, but they can still go to therapy, and can do trauma-processing work online as well.”

Repose is always adapting to people’s needs whether they prefer remote or in-person sessions. Megan’s practice has mostly been in interpersonal violence work–domestic violence and sexual assault, helping those victimized as both children and adults. She works with survivors of trauma and has seen the ways in which people can heal and develop new ways of being and coping with their feelings. “With trauma and suffering with mental health: you think you are your symptoms. But I explain to people, there is nothing wrong with you. Something happened TO you. Your mind and system adapt with ways of dealing with it. We are taking the shame out of it and helping people find ways of coping with it.”

As the world has changed, so has our approach to seeking therapy. “We lived through a shift in how our world functions.

I work with a lot of college students who had a lot of losses–big and small. It was just how life really changed during pandemic–it was a lot to deal with, but we’re ready to move on as a culture.”

On Processing Feelings

One of Megan’s main philosophies is that of feelings. “You can’t heal what you can’t feel.” As a society, we tend to try and intellectualize situations and sometimes brush our feelings aside. The practice of being able to ‘sit in’ your feelings and really recognize them and give them a voice is an important part of any healing journey. “Being able to slow down in a way that’s safe and notice that feelings are just feelings–they just want to be felt. Can you slow down and step out of the back and forth of your mind. Ask yourself–’what am I feeling?’ I find that men and boys especially are socialized not to be in the feelings’ realm. Therapy is a safe space to feel what you’re feeling. The relationship element with the therapist is the most important ingredient for change and growth.”

Although therapy has become such a wide-spread part of how people work through their feelings and trauma, for some, there is still an apprehension towards trying it out. “It’s normal to feel a mix of both curious and anxious. People have often developed sound coping mechanisms to get by and not feel what they’re feeling. It can be overwhelming to take those feelings out. Trauma-informed therapy is so important –it’s a pacing thing. Going at a safe pace not to avoid but to say ‘we can do this together’ in a way that’s not overwhelming. You go slow. Especially for those that experience a lot of hard things–it can be scary.”  As both the world and our personal lives become more stressful seemingly by the day, the holiday season can be one that exacerbates our daily stresses. Megan shared some very helpful tips for coping and thriving through the new year.

“Whatever season of life you’re in, your relationship to the holiday season will change. There’s always a lot of expectations–spending time with others, rituals, travel, feeling the joy of the season. There’s a lot of transitions that are happening. Routines go out the window and it can be very disorienting–especially for kids in college kids who are navigating their new independence.” People grieving a loss or dealing with loneliness may find difficulties come up. “It can be a really painful time–do I celebrate or not?” Megan suggests planning ahead to help alleviate any unnecessary stresses.

“Know yourself. What season of life am I in and find a way to come up with a goal or mantra. Maybe it’ connection or rest. What are your priorities and how can they ground you? Consider what to say yes to or not. Have intention around a plan and how you want to spend your time.” She also suggests leaning on others so that not everything is fully on you. “Think ahead–there’s a big mental load that comes around during this time.” And don’t forget about prioritizing yourself–which we all know can be difficult. “What fills your cup? It may be time with friends, time alone, exercise, cooking, etc. It’s easy to lose these things first but make sure they’re a part of your time too so you’re not always just giving, giving, giving.”

Most importantly Megan says, just allow yourself to feel what you’re feeling. “It’s ok to have a rest day or a hard day or even feel like you’re having a good time when you thought you wouldn’t.” Your feelings are constantly shifting, but remember: your feelings belong to you and are always valid.

Demystifying Ketamine Therapy: Take a Look Inside the Treatment Everyone’s Talking About

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NY Ketamine Infusions Westchester Team led by Robert Glatter, M.D.

While images of home breadmaking, disinfecting mail, or finally scoring an N95 mask are common sketches of quarantine life, more serious details about the toll the global pandemic took on our mental health have slowly emerged. The CDC reports that the number of Americans experiencing anxiety or depression today has jumped three times since 2019, while one in five adults live with some form of mental illness. Mental health is deeply personal, and for many, finding an effective treatment can feel like navigating a labyrinth alone.

One approach that’s making waves is ketamine therapy, a treatment that uses low doses of the drug to manage mental health conditions. It can potentially treat a range of disorders, including depression, anxiety, PTSD, and even chronic pain. While recreational drugs, like Special K, may come to mind, you’re going to need to hold the glitter. The doses administered in ketamine therapy are nowhere near what’s used recreationally, and do not send patients on a psychedelic trip. To understand how the drug works and who it might serve, we spoke with Dr. Robert Glatter, Medical Director at the newly opened location of NY Ketamine Infusions.

Dr. Glatter has a long history administering ketamine, first as an emergency room physician at NYC’s Lenox Hill Hospital. Ketamine was originally developed as an anesthetic in 1970, and was widely used during the Vietnam War by surgeons treating soldiers injured on the battlefield. After doctors noticed its ability to treat soldiers with PTSD, depression, and suicidal thoughts returning from the Gulf War, Glatter says that institutions like Yale and NIMH began studying its effects on the brain. “Essentially, they gave the soldiers these infusions, and they noticed that within a day or so, their moods started to elevate. They felt less suicidal,” he says. “They noticed that the medicine was rapid-acting, and led to mood elevation.”

Years of additional research at Yale, NIMH, Mt. Sinai and Columbia University in NYC led to intravenous (IV) ketamine being used “off-label” to treat mood disorders. Ketamine helps to repair and generate new synapses and dendrites. By doing so, the net effect is enhanced communication between nerve cells, in what Glatter refers to as a “structural repair of the brain,” as opposed to a chemical approach using standard antidepressant medications. Ketamine therapy improves connectivity by repairing and enhancing growth of dendrites and synapses, and for some, results in an almost immediate lift in mood regulation and resilience.

Glatter emphasizes that one of the key differentiators in ketamine therapy is that rapid response. Traditional antidepressants, which aim to correct chemical imbalances, may take weeks or even months to produce effects, while ketamine’s restructuring of the brain often works within days. This can be life-changing for patients in severe crisis or who have struggled for years with treatment-resistant conditions.

So who’s it for? Ketamine therapy has shown to be effective in treating PTSD, which includes mood disorders such as depression, anxiety, bipolar disorder, and OCD. That said, ketamine therapy is not a one-size-fits-all solution, and is not for people with high blood pressure or hypertension. It’s recommended to patients who’ve first shown resistance to other treatments, like anti-depressants and therapy. Glatter says certain patient profiles respond best to it, particularly patients under the age of 70, females (due to synergy with estrogen) and those who have experienced childhood trauma.

Patients can receive ketamine through an infusion (via intravenous drip), a nasal spray, or even as a lozenge. Dr. Glatter calls infusions the “gold standard,” and strongly believes they are the best way to receive treatment. At the clinic, patients undergo six infusions over a two-week period. He says most feel results within 3-4 treatments. Patients with positive results return on average three to six times over the following year to receive a booster infusion. “Boosters are important because they prevent people from backsliding,” Dr. Glatter says.

The results speak for themselves. Glatter says among thousands of patients at NY Ketamine Infusions, 84% reported an improvement in mood and function.

A Typical Treatment

Stereotypical ideas of ketamine might conjure up images of a wild rave, but appointments are more akin to cozying up on a comfy recliner with a blanket. “Ketamine’s action is a delayed effect; it begins to act 12 to 15 hours after the infusion. Nothing therapeutic happens during the infusion,” Dr. Glatter says. “They’re here to get the infusion, and certainly it feels good, but they’re not getting psychedelic.” At NY Ketamine Infusions, after patients check in, they go to a private treatment room. There, they discuss symptoms and progress before a nursing practitioner, under physician guidance, starts the monitored infusion, which can be adjusted at any point during the treatment.

Since opening the doors to their Westchester operation this April, Dr. Glatter wants people to know that ketamine therapy is an option. “We really seek to improve your quality of life and hope you will look at us as part of your mental health care going forward.”

Sources:
https://time.com/6308096/therapy-mental-health-worse-us/
https://www.cdc.gov/mentalhealth/learn/index.htm

On the Occasion of 30 Years of World Cup: An Open Letter from Owner John Sabalja

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To Our Wonderful Community,

It is with great pleasure that World Cup Nursery School & Kindergarten and World Cup Gymnastics celebrate 30 years of serving our wonderful community. We are grateful to have had the opportunity to provide exceptional early childhood education and athletic training to children in the area.  We never would have endured without our supportive families and this wonderful community.

Our bright and welcoming facilities, along with our brilliant staff, teachers and coaches, have allowed us to achieve great successes, including the production of gymnastics champions and many successful graduates who have gone on to excel in elementary school and beyond. We firmly believe that the core of our success lies in our love of children and the joy they bring us every day. We are motivated by the desire to make a positive difference in each child’s life, and it is truly an honor to be able to do so.

Over three decades ago, our founders had a vision to build a state-of-the-art facility dedicated to child development, and we have continued to honor that vision every day since. What began as a modest gymnastics program with two preschool classrooms has grown into a highly regarded gymnastics complex, hosting a large boys and girls recreational program along with competitive teams that produce state, regional, national and Olympic champions. Our preschool program has also flourished, outgrowing its two classrooms and now housed in two buildings offering a renowned early childhood education program with 12 classrooms, indoor gyms, bicycle tracks, and two outdoor playgrounds.

We recognize the important role we play in the lives of the children we serve and are dedicated to providing a creative learning environment that is safe, inclusive, and supportive for all children. As part of our commitment to child development, we are constantly adapting to changes in the learning process and seeking professional development opportunities to ensure that our programs remain at the forefront of child development.  We also understand the importance of investing in our facilities and structures to support a viable future for our programs.  Our team is passionate about providing the best possible education and care for children and look forward to continuing to serve our children with excellence for many years to come.

We want to take this opportunity to wish Inside Press a happy 20th anniversary and thank them for helping us to spread the word about our wonderful programs through their local magazines and digital platforms. Once again, thank you to our Westchester communities for allowing us to be a part of your lives and for your continued support. We are grateful to have you part of our journey!

John Sabalja
Owner
World Cup Gymnastics & World Cup Nursery School & Kindergarten