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The Joy of Gratitude

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“If you change the way you look at things, the things you look at change.” – Wayne Dyer

“Instead of always searching and grasping for more, gratitude allows us to appreciate what we have now. Cultivating joy requires building the gratitude muscle as part of our daily and weekly workouts. Only in this rep-set, we ditch the wishing, complaining and striving, and refocus on noticing what is going well in our lives right now, no matter how small or seemingly insignificant.

Learning to be grateful for life’s simple pleasures can certainly improve your mood and perception of life. I recall a day when my kids were small and I was taking them to get haircuts. Once in the car, my two adorable, precious children proceeded to fight like two alley cats in a scrap yard. As I drove along and listened to this free-for-all in the back seat, I would occasionally interrupt with a “Stop it!” or “Enough already!” When that didn’t seem to be effective, I started to get annoyed and then, for some reason, amidst all the noise and frustration, I just gave up.

As the boys continued to yell and exchange insults at each other, my mood turned from annoyance to amusement. It struck me that these two little boys were not going to be young forever, and I realized how lucky I was to have these daily moments with them, no matter how stressful. This total re-frame of the situation filled me with gratitude and the rest of our outing was not just tolerable, it was fun.

Gratitude brings us joy and turns what we already have into enough. Instead of striving for the next goal to bring you happiness, appreciate where you are right now. If it’s not your ideal place, remember that it’s just one chapter in your life’s story. Everything is temporary, for better or worse. Once you catch the gratitude bug, it replicates itself and even more joy streams into your life.”

Excerpt from Jodi Baretz’ Amazon best-selling book, Mindful Is the New Skinny. Jodi offers individual psychotherapy and mindful mom groups at The Center for Health and Healing in Mount Kisco. Visit jodibaretz.com.

RX for Healthy Hips

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By Matthew Marucci

There are few muscle groups in the body more important than those of the hip. In addition to influencing the hip, these muscles can impact the health of your lumbar spine and knees.

When people think about keeping their knees healthy the most common approach is strengthening the quadriceps. While there is nothing wrong with working the quadriceps, the hip, particularly the gluteal muscles, have significantly more influence on the health of your knees. The gluteals help control the position of your femur (thigh bone) and thus the alignment with the tibia (shin bone). Misalignment between these bones can increase the stress placed on the cartilage in your knees and hips. Additionally, if you lack proper alignment between your femur and tibia, the significance of your quadriceps strength decreases even further.

Another common misperception is that activities like running and cycling strengthen your hips. To increase the strength of a muscle you must use enough weight or resistance to reach fatigue in the range of 12-15 repetitions. While running and cycling are excellent forms of cardiovascular exercise, they do little to strengthen your legs. Cardiovascular exercises also tend to engage your muscles in the sagittal plane (front to back movement), while the gluteal muscles need rotation or movement away from the body to be recruited.

The influence of the hip on the spine is simply an equation of motion. The more motion that can be derived from the hips, the less motion will be needed from the spine. Less motion in the spine results in decreased stress placed upon the vertebral discs and ligaments. Minimizing motion from the spine and adding lumbar stabilization exercises (planks, side planks) to your routine is a great recipe for a healthy spine.

Try adding these exercises to your routine.

Clamshells: Lie on your side with your hips and knees bent. Slowly lift your top knee while keeping your feet together. Stop when you feel your pelvis begin to tip backwards.

To add resistance use an ankle weight wrapped around your top thigh or an elastic exercise band around your knees. Perform 3 sets of 12 repetitions.

Side Lying Hip Abduction: Lie on your side with your bottom leg pulled up toward your chest. Lift the top leg up and slightly back. You know you are performing this properly when you feel the back half of your glutes working. You should not feel it on the side of your hip. Perform 3 sets of 12 repetitions.

Modified Side Plank with Hip Abduction: Lie on your side with your knees bent and lift your body off the ground using your elbow and knee closest to the ground. While holding this position gently lift your top leg up and slightly back. Hold the side plank for 30 seconds and try to raise your leg about 15 times during the 30 second period.

Matthew Marucci PT, MSPT, OCS, CSCS is the owner of New Castle Physical Therapy & Personal Training and is certified as an Advanced Hip Clinician with The Hospital for Special Surgery.

Back To School & Your Finances

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As September rolls around and school begins, no matter what age you are, it always feels like it is the beginning of a new year. It’s also a good time to review your finances and make any changes before the end of the year. Here are a few year-end things to consider:

• College Planning – Make sure to fund your 529 plan before year end. You can deduct up to $10,000 if married or $5,000 if single on your New York State tax return. Even if you will need the money to pay college tuition in January, you can fund the 529 plan, get the deduction, and then withdraw it to pay the tuition. Make sure you are funding the New York plan at NYSAVES.ORG. Go to NYSAVES.org to get started.

For those who have children in college or who will be starting college in 2019, you can complete the FAFSA forms beginning October 1st. If you looking for financial aid, schools often have limited resources so it’s best to get them done early.

• Retirement Plans – Are you fully funding your 401K, 403b and other work-related retirement plans? Review your current contributions to make sure you are getting the full benefit of the tax deduction and deferment that you can. In most cases you can fund $18,500 in 2018. If you are age 50 or older, you can add an additional $6,000 to your contributions.

• Tax Withholding – There has been much confusion regarding the new tax laws. With homeowners losing much of their property tax deductions starting this year, many may find that the lower tax rates are not having much of an impact. In fact, some taxpayers may actually have to pay more taxes than the prior year. Review your withholding and estimated taxes paid to date. If you need to make a change you can either pay an estimated tax payment or change your tax withholding. Now is a good time to review this with your accountant.

• Medicare Surcharge – If you are 65 or older and on Medicare, make sure to look at your income to see if you will be hit with higher Medicare Surcharges in the next year. IRMAA (Income Related Monthly Adjustment Amount) often is a big shock for many retirees each year. There are income limits that you should be aware of to help reduce this surcharge. Now is the time to look at your income and see how you can lessen the impact of IRMAA.

With tax deductions being reduced, now is the time to make sure you are taking full advantage of the available deductions you have. A “Back to School” review of the above areas can make sure your year-end planning goes smoothly!

Tauk Brings a Taste of the Beach to Armonk

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If you are feeling a little sad that the days are starting to get shorter and cooler, there is something you can do about it. A visit to Tauk, a new restaurant in Armonk Square, may be just what you need to help extend your summer and make you feel as if you’re still at the beach.

Armonk Native

Francis Leone, an Armonk native, has brought the best of Montauk to his new restaurant, which boasts fresh off the boat fish delivered daily. Born into a restaurant family (his uncle owns the Emilio’s of Morris Park the famous pizzeria and Italian restaurant in the Bronx), Leone credits his uncle for teaching him “everything I know about the business.” And after eating at Tauk a few times, I would say he knows a lot.

Casual & Relaxed Atmosphere

The atmosphere at Tauk is relaxed and casual, with the focus on food and fun. Montauk themed artwork adorns the walls inside the bright and inviting interior. There is outdoor seating available, as well. In fact, Tauk boasts one of the largest outdoor seating areas in Armonk. The outdoor patio, designed by Leone himself, will remain open into Fall; outdoor heaters will keep you warm on the cooler Fall evenings. The outdoor area includes couches that make hanging out with friends even more comfortable and inviting.

Varied Menu

The varied menu includes small plates like crispy brussel sprouts (the best I’ve ever had), a delicious yellow fin poke bowl served with tortilla chips and pico de gallo and a wild gulf shrimp cocktail served with the house cocktail sauce. Among their farm fresh salads, the golden and red beets salad is the most popular. And what beach themed restaurant would be complete without chowder? Tauk’s salmon chowder is prepared to perfection. There are also a variety of tacos on the menu, including braised beef, chicken, and crispy or grilled cod which are available in flour tortillas or corn shells.

Best Seller

The number one best seller at Tauk is the Montauk lobster roll, which can be ordered warmed and buttered or chilled with tartar sauce. Paired with a glass of cold Montauk beer, you will swear you can almost hear the surf roll on and off the shore and feel an ocean breeze. Other sumptuous entrees include the cod fish and chips, lobster mac and cheese, steak frites and seared wild salmon. Leone also recommends the burger with special Tauk sauce, which is prepared with organic meat and always fresh local ingredients. One of my family members, who is the pickiest of eaters, was thrilled with the crispy, fresh nachos and perfectly prepared Buffalo chicken wings.

Seasonal Offerings

For the fall, Tauk will add the Tuna-Wich, a thick tuna sandwich prepared by Chef John Poiarkoff, formerly of Restaurant North. Leone reminisced that “When I was a kid, tuna sandwiches were stuffed thick and every restaurant out in Montauk had its own version of it.” He wanted to recreate that memory with his own version here in Armonk.

Local Brews

If you want to hang out at the bar, Tauk’s is well-stocked with a variety of Montauk craft beers, ale and liquor which complement their many other selections. Leone said he “wanted to bring a piece of Manhattan to town” and the bar menu and vibe reflect that desire. There’s a television so that customers can watch the Food Channel or whatever sports game is on.

Dietary Restrictions

The restaurant is more than happy to accommodate dietary restrictions–for example both the tacos and the fish and chips can be made gluten-free, while the brussel sprouts can be made in a vegetarian preparation without bacon. Poiarkoff and his crew are also happy to make modifications on their menu items whenever possible; just speak to your server about any special requests. You will find the staff at Tauk knowledgeable, friendly, attentive and eager to please.

Open Hours

Tauk opens daily for lunch at 11 a.m.; dinner is served until 11 p.m. Monday through Thursday and 9 p.m. on Sundays. (The kitchen is closed between lunch and dinner from 3:00-5:00 p.m.) It’s important to note that Tauk is open until midnight Friday and Saturday, which is perfect for those who prefer to dine on the later side and enjoy a leisurely meal. Reservations are accepted, and take-out is also available.

So, don’t put away your summer whites just yet. If you want to feel as if you’re in Montauk (without the beach traffic) or just looking for a unique dining experience check out Tauk. You won’t be disappointed.   

Discover ‘Kitah Katan’ at Bet Torah Nursery School

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Mount Kisco, NY– Registration is now open for Kitah Katan, Bet Torah Nursery School’s Toddler drop-off  separation program which begins September 6.  Children 18 months and older are eligible to attend.  Families enrolling by August 3 will also be able to attend a new musical Monday morning program from 9:30 to 10:10 in the fall at no charge for caregiver/parent and child.

Kitah Katan is a yearlong program that begins the gentle separation and learning through play on Tuesday  and Thursday mornings from 9:30 to 11:45 am.  Each morning is filled with music, art, movement, indoor and outdoor play. Library and literacy, science and animal programs, specials with our music educator and our movement educator round out each day. Healthy snacks are provided daily.  The program begins in September with family visits and shortened sessions until all students are comfortable and ready to separate, socialize and share by month’s end.

NEW THIS YEAR: Toddlers enrolled by August 3 in our fall Kitah Katan program on Tuesday and Thursday mornings may also attend our Monday Musical Mensch program on Mondays from 9:30-10:10  as our guest this fall through December 17 with our music educator, Pam Gittleman.

For information on registration for our toddler program and our musical Monday program or to inquire about registration for 2s, 3s, and 4s and to arrange a tour of Bet Torah Nursery School, please call 914 666-7595 ext. 110.  Space is limited.

Bet Torah (www.bettorah.org) serves as a leading center for Conservative Judaism in Northern Westchester.