The Inside Press

Magazines serving the communities of Northern Westchester

Cover Stories

Seasonal Blues

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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.

Inside a Chappaqua Health and Wellness Retreat

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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.

Give me a HOLIDAY break!

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By Heather Skolnick

Amanda and Jason Goldberg with their sons, Justin and Eric, enjoying sun, sand and family.
Amanda and Jason Goldberg with their sons, Justin and Eric, enjoying sun, sand and family.

It’s December break and time for the exodus out of New Castle for various locations! This year, as the break spans THREE weekends, there’s even more pressure to plan something.

If you’re like me, you approach this time of year with a mixture of dread and excitement. My husband and I still haven’t gotten over the traumatic experience of traveling internationally with three kids under three years of age–two suffering from colds and teething simultaneously.  Suffice it to say, we were not popular on the plane. There aren’t enough lollipops in the world to muffle the 4.5 hours of wailing. Each way. We were ready to go home before we even got there.

This year, we’re determined to try again, albeit without the plane flight.  As a family with two full time working parents, this is our rare opportunity to spend quality time together. We need to get away from the distractions of everyday life; the rushing from Target to a birthday party and then to 
A&P. We need to use the time to bond with our children, and my husband and I need some “kid-free” time to reconnect too. This vacation is a must.

We will do a combination “staycation” and local vacation. First, we are planning an indoor campout. We’ll “travel” to the basement with blankets, pillows and our PJs, but sans iPhones, iPads, etc. We’ll “picnic” on pancakes and play family games. Then we will hunker down inside a princess tent for storytelling and sleeping.

Phase two of our plane-free vacation will be at Rocking Horse Ranch, “America’s Favorite Family Resort.” They offer a water park, snow tubing and everything in between. There’s child friendly entertainment in the evenings, all inclusive food and a spa and fitness center to help parents stay stress-free. We’re cautiously optimistic about this trip that offers activities for the children along with things that we will enjoy doing with them.

Before the tears at the Jet Blue Terminal; Lila, 3; Ryan and Andrew, 1 1/2
Before the tears at the Jet Blue Terminal; Lila, 3; Ryan and Andrew, 1 1/2

Another popular option is to travel to Florida, visiting family or with family. This is a relatively easy way to get out of town. Often grandparents are only too happy to provide lodging and babysitting. Making it even easier are flights from Westchester to many parts of Florida. For the last three years, Mount Kisco resident Amanda Goldberg has gone on a Florida vacation to Disney and a cruise with her family and sister and says, “You will not find another vacation that is more appropriate for young children…Disney has thought of everything a parent could want!” For those that love the thrill of skiing and don’t mind the bone-chilling temps, there are options near and far.  Chappaqua resident Roberta Offenhutter Lasky and her family travel to different skiing destinations each year. She says, “Skiing is a wonderful family activity. You get to enjoy the ‘Great Outdoors’ together…There’s a little something for everyone and it’s especially important to break up your time away so your family members do not get bored.” With her 13- and 10-year-old children, that’s key to a successful vacation!

For those staying local, options include taking advantage of all the interesting things nearby. Why not visit the city’s amazing museums? The Children’s Museum is a great activity for the younger set, the Intrepid Sea and Air Museum is a fun option for older kids.  There are even sports camps that your child can attend by day! Chappaqua mom Lisa McGowan said that she always stays home with her family during December break.  She plans fun city excursions including spending a night in the city and seeing a show with her two children. As it’s a vacation, there is no cooking–either they order in or they go to restaurants.  She also points out that it’s great to do nothing at all–just spending time with her family is special!

No matter where you go or if you go, use this time to smell the metaphoric roses–whether your “roses” are wailing infants, angst ridden teenagers or a know-it-all parent. Take time to be truly present without the distractions of everyday life.  Although my vacation last year was far from ideal, I know that one day, I will look back and wish I’d taken more time to do things like that with my family.

Heather Skolnick and her husband have lived in New Castle for six years.  They are parents to daughter Lila and twin boys Andrew and Ryan. She works for Macy’s in their corporate office as part of their Omnichannel business process team. She is cautiously optimistic about her next family vacation.

What a Headache: Beyond a Winter Cold and the Flu

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by Ronni Diamondstein 

headache‘Tis the season for colds and flu…and the relentless headache. We all know that prevention is the best medicine: wash your hands, cough into your elbow, get a flu shot, exercise, eat properly and get lots of rest. And we all know the OTC pain-reliever and plenty-of-fluids drill when prevention doesn’t quite do the job.

Headaches frequently accompany upper respiratory infections. There are different headache kinds: migraine, tension and cluster. Millions of Americans suffer from these chronic, primary headaches. “Migraine and tension headaches are much more common than cluster headaches,” says Leslie Goldfein Saland, M.D., a neurologist at Mount Kisco Medical Group. Migraines begin as a dull ache and develop into throbbing pain. They can be preceded by an aura, often visual with flashing lights or wavy lines across one side of the visual field. “Not all migraines are severe,” says Dr. Saland, “but most severe and disabling headaches are due to migraines.”  When they occur more than 15 times a month they are considered chronic.

“Tension headaches are less disabling than migraines,” says Dr. Saland.  “They are usually described as pressure-like pain in the face, neck and scalp which waxes and wanes.” These headaches typically last four to six hours. Cluster headaches are intense headaches that come in “clusters” as the name implies. “Often these headaches occur at the same time of day, or every other day, for weeks, until the cluster ends,” says Dr. Saland.

There are a variety of ways to treat and manage these debilitating headaches including alternative as well as conventional medicine. “The best way to treat headaches is to prevent them in the first place, so when possible, triggers should be avoided and adequate sleep and a low stress lifestyle should be achieved,” advises Dr. Saland. She recommends keeping a headache diary, and notes there are several smartphone apps available to help with tracking and triggers. Triggers include a variety of foods, stress and environmental factors such as weather events like storms, sun glare and changes of season. Saland says the most frequent “food” she hears people describe as a trigger is alcohol. But she adds that too much caffeine and chocolate are also common. Other triggers are MSG, artificial sweeteners, certain cheeses, nitrates and nuts. Besides avoiding triggers, Saland adds that “stress relieving techniques, like biofeedback, yoga and massage can also help prevent headaches.”

“Unfortunately, in the real world this (trigger avoidance) is often not possible so we must be prepared with abortive and preventive medications,” continues Saland. Over-the-counter medications may be adequate, but sometimes prescription medications are necessary. “Migraine medications are most effective when taken as soon as possible after the onset of the headache. Keeping migraine medication nearby at all times can be important in the success of treatment.”  Botox, as a treatment for migraine, has recently been approved by the FDA and, Saland notes, in concert with other medication, it can be quite effective.

Medications are not the only helpful headache treatment. Research studies at Duke University Medical Center have shown that acupuncture can be a most effective treatment of chronic headaches.  “People who suffer from tension headaches can benefit tremendously from acupuncture, “says Gary Sapolin, L.Ac., a licensed acupuncturist at Satori Wellness Center in Katonah. “Tension headaches can be caused by tightening muscles and acupuncture is wonderful for relaxing tightening muscles.” Acupuncture involves penetrating the skin with thin, metallic needles at specific points and “works by retraining the body’s vascular and nervous system to respond to stressful stimulators.” Developed over 2,000 years ago, it remains one of the main medical treatments in traditional Chinese medicine to this day.

Sapolin further mentions that acupressure, another traditional Chinese therapy that is a form of massage, can also help people suffering from chronic headaches. Acupressure practitioners apply pressure to acupoints on the body’s meridians. Acupuncture and acupressure are often used together for maximum relief. “What we look to do is lessen the frequency and intensity of headaches,” says Sapolin. “Everyone benefits to some degree, it is just a question of the intensity.” Sapolin says that even people with basic stress can benefit from acupuncture. “It gets to the root of a lot of health problems. It’s a medical treatment, but it is also a spa treatment.”

Both traditional and nontraditional approaches can help chronic headache sufferers. It’s just a matter of finding what works for you.

Ronni Diamondstein, owner of Maggie Mae Pup Reporter™ is a Chappaqua based freelance writer, PR consultant, award-winning photographer and former School Library Media Specialist and teacher who has worked in the United States and abroad.

A Recipe to Ease

Winter Colds

In 1997, I read an article by Suzanne Hamlin in The New York Times with a remedy to ease winter cold and flu symptoms. This was well before Airborne® came on the scene. As a teacher, I was exposed to everything and Hot Ginger Lemonade seemed like something worth trying. For the following 15 years, I made this recipe daily and was able to ward off a bad cold. If I did get a little something, it never lasted very long. You need to 
like ginger and spicy things.

Hot Ginger Lemonade

Grate unpeeled ginger using the large holes of four-sided grater. 
Put two tables of the shards 
into a teapot. Pour in two 
cups of boiling water. Cover 
and let steep for five or ten 
minutes. Strain out the ginger, add a tablespoon of honey, two tablespoons of freshly squeezed lemon juice and a pinch of cayenne pepper. Stir and drink. Stay well!

Do Good – Feel Good

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By Kate Stone Lombardi

Kate Stone Lombardi (right) with Betsy Meyer at the Mount Kisco Interfaith Food Pantry Photo by Lynda Shenkman Curtis
Kate Stone Lombardi (right) with Betsy Meyer at the Mount Kisco Interfaith Food Pantry
Photo by Lynda Shenkman Curtis

As the holidays approach, magazines are filled with tips on how to stay healthy.  Stressed? Be super-organized, Martha Stewart-style: start baking and freezing months ahead of time, and you’ll be able to enjoy a relaxed holiday in your lovingly decorated home. Alternately: Stressed? Take the anti-Martha approach. Let go of perfection. Take short cuts. Your house is a home, not a movie set. Stop focusing on the externals and enjoy the real meaning of the holidays.

Inevitably, there’s advice on avoiding holiday weight gain. You know the drill: drink three glasses of water before an office party. Have a strategy for cocktail hour, and focus on the crudités. These pieces tend to be accompanied by graphs comparing the calories in a glass of spiked eggnog to those in a seltzer and diet cranberry cocktail. And of course, don’t drop your exercise routine no matter how hectic your schedule.

Look, I read all this stuff myself, and personally, I boomerang between Martha and “to hell with it” each year. But let me offer yet a different prescription for a healthy, happy holiday. Do good-feel good. Think beyond your body, your house and even your family. It’s a big world out there, and it needs your help.

Now for the full disclosure part of our program: hunger is my issue. For many years I have served on the board of The Mount Kisco Interfaith Food Pantry.* If you think hunger is not a local problem, you are mistaken. Last year, our Pantry served more than 20,000 people. This year we’re on track to serve 25,000. We are the only area food pantry that offers regular, weekly distributions. If you visited on a distribution day, you’d see your neighbors: pregnant women, women with toddlers in tow, elderly men and women living on fixed incomes, pushing metal carts to carry their groceries. Single young men who live in crowded apartments without cooking facilities. People whose medical crises have eaten up all their savings. And yes, some folks from Chappaqua, who are barely holding on to their homes, and whose cupboards are shockingly bare.

KateMKIFPOur pantry provides each household in need enough groceries for at least three days’ worth of meals. As a “choice” pantry, we offer clients a selection of fresh eggs, frozen meats, non-perishable staples, and, at least twice a month, fresh produce. We provide other services too–home delivery, a mobile food pantry, registration for nutrition programs, and more.

My plug here is not for our Pantry alone, but for the dozens of local not-for-profits that need not only people’s money, but also their time and talent. Your thing may be volunteering at a hospital. Mentoring a troubled teenager. Working in a parenting program at a prison. Furnishing a room at a domestic violence shelter. Visiting elderly folks at a nursing home who would otherwise have no company.

But here’s the kicker. If you carve out part of your life to serve others– it’s good for you! Studies demonstrate that altruism helps you lead a happier and healthy life.  Recent neurological research reveals that when we help others, it lights up the primitive part of our brain – the same area that lets us experience pleasure through eating and sex. Scientists believe that giving to others buffers stress, through a complex interaction of the brain, immune system and hormones.

In one study of thousands of volunteers across the country, 43% reported they felt stronger and more energetic from volunteering; 28% experienced a feeling of inner warmth; 22% felt calmer and less depressed; 21% experienced greater feelings of self worth, and 13% experienced fewer aches and pains.

“If you could create a pill with the same results as indicated by the survey of American volunteers, it would be a best seller overnight,” says Dr. Stephen Post, Professor of Preventive Medicine at Stony Brook University and author of The Hidden Gifts of Helping.

Benefits start young–volunteering in adolescence increases self-esteem and protects against anti-social behavior and substance abuse–and they are lifelong. Amazingly, altruism is associated with a substantial reduction in mortality rates and is linked to longevity.

So this holiday season–and all year long– take good care of yourself. And do it by helping others.

Kate Stone Lombardi is a journalist and the author of The Mama’s Boy Myth: Why Keeping Our Sons Close Makes Them Stronger (Penguin Group USA). She asks everyone to consider the gift of giving and, with regard to *The Pantry, she notes: “We accept food donations, but please check guidelines on our website, mountkiscofoodpantry.org. We especially love financial contributions, because for every $1 donated, we can buy $4 worth of groceries at The Food Bank For Westchester, where we have enhanced buying power through government lines of credit.”