Category: A Healthier Community

10 Reasons to Join That Wellness Program

Nurcan Sarbudak and Margaret Michailidis are busy, working moms. It took them a while to find the time to focus on their health

How did they do it? They joined the wellness program offered by their employer, ESL Federal Credit Union in Rochester, N.Y.

“Our lives are so busy,” said Deena Rodriguez, wellness coordinator at ESL. “If you can carve out a little bit of time in your day to go down to the fitness center, take a class or attend a workshop, that’s often very helpful.”

Nurcan & Margaret

Nurcan Sarbudak (left) and Margaret Michailidis (right) of ESL Federal Credit Union.

“I was able to make myself a priority,” said Margaret, who has two girls ages 11 and 15. “It’s become a focus – health and nutrition – and that work/life balance really helps me accomplish my goals.”

Margaret used to be an avid athlete, working out five days a week. After her divorce, she had little time to do the things she loved, like running and racquetball. Now she’s using the corporate gym and attending healthy eating workshops.

“I remember how it feels to work out and I wanted to recapture that,” she said. “Everyone has their roadblocks to being healthy, and corporate wellness programs can help employees overcome those obstacles.”

Nurcan has a similar story. She is the mom of twin toddlers and a teenage daughter.

“I found myself needing to put myself first,” she said. “That time away from my family is what I needed to be healthy.”

Get help, without leaving work

Employees might not realize that their employers offer help for those struggling with any aspect of their health and wellbeing, said Janette Westman, workplace wellness consultant at Excellus BlueCross BlueShield.

  • Reason #1 for employees to join a wellness program is often to achieve a better balance between work, life and their health, Janette said.

    Employees might not have a lot of time to work out, but could squeeze in a quick class during lunch. Lunchtime yoga and Pilates programs, for example, are popular wellness programs for Cayuga County employees, said Deanna Hoey, public health educator for the county.

    But there are many others reasons employees might want to consider that corporate wellness program, Janette added, whether they’re struggling with stress, finances or chronic health issues.

  • Reason #2: It’s free! Yes, those wellness programs are often free to employees, said Janette.

    Depending on your employer, you might even receive a gift card or discount on your health insurance premium if you participate in a program, such as a health screening.

  • Reason #3: Catch critical health problems before it’s too late.

    At ESL and many other companies, employees can take a wellness screening to see if they’re at risk for certain health problems, such as heart disease.

    “A number of employees have thanked us for these screenings because we were able to detect critical health issues, including pre-diabetes and high cholesterol,” said Deena of ESL. “If those issues went unchecked, who knows what could have happened.”

  • Reason #4: Get your finances under control.

    Visions Federal Credit Union, with locations throughout the upstate New York areas of Binghamton, Elmira and Syracuse, offers financial wellness as a cornerstone of its employee wellness program, said Emily Riley, human resources assistant for Visions.

    Visions officials share their internal expertise and resources with employees, including tools for budgeting, investing and getting out of the paycheck-to-paycheck rut.

    “It’s really important to offer a proper financial wellness program given its impact on emotional wellness and stress,” she said.

  • Reason #5: Get critical health services without leaving work.

    It’s not unusual for employers to bring health services right to the workplace, such as flu shots and blood pressure screenings, said Janette of Excellus BCBS.

    Visions, for example, brought a mobile mammogram van to their sites so that female employees could get critical health screenings without leaving the workplace.

  • Reason #6: Give back to your community. Once, employees at Visions grew vegetables, such as zucchini, at its locations and donated a lot of the extra veggies to a local food pantry.
  • Reason #7: Learn how to fit physical activity into your day.

    Too often, said Riley, people think they need to run marathons to stay fit. But that’s not the case.

    Making “movement” a habit is just as important. So Visions has “movement” contests in which employees are encouraged to find ways to move 150 minutes a week, Riley said. They could walk, garden or play with the kids, for example, to meet their movement goals.

  • Reason #8: Get help specific to you.

    Employees who work for Cayuga County can attend healthy eating demonstrations specifically for people with certain health issues, such as high cholesterol and diabetes, said Deanna from the county.

    “Employees feel as if they’re receiving one-on-one consultations based on their individual situations,” she said.

  • Reason #9: Try something new

    You probably won’t stick with something if you don’t like it. That’s why Cayuga County offers a variety of fitness and holistic health programs, Deanna said. They hope employees will stumble upon something they love, whether it’s Zumba, Cross Fit or Reiki.

  • Reason #10: Meet other employees! That was the initial reason Nurcan join ESL’s wellness program. She soon learned that there were other benefits. She relished, for example, the workshop that taught her about the health benefits of a Mediterranean diet. Now she eats more fruits, vegetables and fish.

    “You’ll feel better if you take care of yourself first before taking care of others,” she said.

Is Being Healthy as Simple as Standing Up?

We all do it. We know we do it. Yet we don’t know how to change it.

We sit too much.

Many of us think we are more active than we really are. I was shocked to find out that I spend an average of 13 hours a day sitting. I promise – I’m even an active person! I hit the gym whenever possible and I’ve recently taken up running (training for my first 15k this summer!).

But I sit at work – a lot.

Why is sitting so bad? Well, it can put us at risk for some serious stuff like heart disease or diabetes. This was even true for people like me who exercise regularly.

So I went on the hunt for fun, simple ways to get my body out of the chair and moving more. I consulted my co-worker, Eileen Wolff, a workplace wellness consultant, who offered the following advice.

You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

  1. Stand once an hour to improve your health. Research has shown that this super simple move can do a lot to counter the bad effects of sitting, which includes its negative impact on heart health.

  1. Need help remembering to stand? Set a reminder to get up and move or stretch for a few minutes every hour. Your phone timer, Fitbit or other wearables or apps can help.
  2. Try sleeping in your workout clothes. That way you can just get up and go for that walk or run.
  3. But I totally get it if you’re not into sleeping in your workout clothes! Instead, maybe keep a pair of sneakers and a light jacket in your car or office to make it easier to go for a quick walk during the work day.
  4. Rope others into your quest to move more. Turn a friend or co-worker into a walking or exercise buddy.
  5. Skip the conference room and schedule a walking meeting. Walk the hallways near your office, or side-by-side on a treadmill (if you have a gym at work!).

The author’s co-workers skip the meeting room in favor of a walk around the workplace.

  1. Stand while you work, even if it’s just for 5 to 10 minutes. Then slowly increase the amount of time standing. Here are some tips for creating your own standing desk at home: https://www.bobvila.com/articles/diy-standing-desks/

Another co-worker uses a laundry bin to construct an at-home standing desk.

  1. Exercise at your desk by doing desk pushups, stretching your legs or working your arms with resistance bands.
  2. Be social! Sign up for an exercise class or join a hiking, walking or running group that meets after work to avoid the temptation of going home and sitting some more. Maybe try a Hikyoga class?
  3. Or, if you’re more of a homebody, there’s a lot you can do to keep you off the couch and get moving. Get out the push mower, wash your own car, rake the yard or weed your garden.
  4. Exercise while watching TV. Use the commercial breaks to alternate between pushups, ab crunches, planks and squats. If you’re binge watching your favorite Netflix series, consider a 5-minute walking or standing break between episodes.
  5. Go shopping! If you have to stop at the mall or store after work or on the weekend, make a point of parking farther away from the door and then walking around the perimeter of the store or mall first.
  6. Add an exercise to the small things you do every day. I’m planning to take an extra lap around the office every time I get water. It’s a 2-for-1 for health!
  7. Be “inefficient.” Most of us try to grab all of the grocery bags or the workday’s pile out of the car at once. Why not make a few trips back and forth and add some additional steps to your day?
  8. Find a furry friend. They love walks and can be a great fitness partner. If you don’t own one, offer to walk the neighbor’s dog. Check out this spotlight on Randy Sabourin – the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. — who walks his dog every morning.

Were you able to tackle one or more of these tips? Celebrate! Tell yourself how awesome you are when you try that one, new, simple thing that makes you healthier. Check out BJ Fogg’s TED Talk on tiny habits. https://www.youtube.com/watch?v=AdKUJxjn-R8

Do you have a tip that we missed? Tell us in the comments section below.

Personal Spotlight on Tim Reed, the Man Behind the Boilermaker

Tim Reed, President of the Utica Boilermaker Road Race

Tim Reed is the president of the world renowned Utica Boilermaker Road Race, which will be celebrating its 40th running on July 9, 2017. This year will mark the 10th year that Tim has been involved as president of the organization. Prior to the Boilermaker, he was employed by ECR International for 24 years. The Boilermaker was the brainchild of his brother, Earle, who envisioned a race that would start in front of Utica Radiator (now ECR International) and end in front of the F.X. Matt Brewery.

Tim says he’s a firm believer that community give-back is a must. He has served on the United Way (including one year as interim executive director), the Boys & Girls Club, Big Brothers/ Big Sisters, Oneida County Tourism Bureau and the Grace Episcopal Church vestry.

What’s your secret to healthy eating?

Eat slower! Don’t put salt on food before you’ve even tasted it. Keep up with your water drinking throughout the day – a lot less calories in water than cookies!

How do you juggle a career, family and a healthy lifestyle?

Being an ‘empty nester’ has helped not ‘inviting’ non-nutritious foods into the house. Worst thing is going to evening meetings with the obligatory pizza and saying no.

Tim Reed and his son go for a run.

How do you stay active in the winter?

I am definitely not a winter lover. When the lousy weather arrives into the gym I am driven.

How does a healthy lifestyle help you at home and/or at work?

I definitely notice that I’m more ‘with it’ when I’m watching what I’m eating. I’ve really tried to cut down on caffeine consumption as I tend to ‘crash’ in the afternoon.

It’s so hard to lead a healthy lifestyle. What advice do you have for others?

Don’t try to do too much at once: it’s a road to failure. The old adage “How do you eat an elephant? One bite at a time” is fitting. Many small changes will add up to success. It took you a long time to get where you are so what makes you think you’ll change overnight?

Get a Fitbit or similar fitness tracker – what gets measured gets better!

What are your favorite, local “healthy” spots?

As I have gotten older, I have more and more embraced walking to running. I love just walking through the neighborhood or one of Utica’s fantastic parks! My favorites are Frederick T. Proctor Park and Thomas R. Proctor Park. Both parks were designed by Fredrick Olmsted who also designed Central Park in New York City – not too shabby!

Excellus BlueCross BlueShield is a proud sponsor of the Utica Boilermaker Road Race Corporate Cup.

7 Tips for Choosing the Best Sunglasses

Certain slices of Americana are just ingrained into our culture. You know, things like mom, apple pie, pizza, and yes, cool sunglasses. Images of famous people like JFK, The Blues Brothers, Tom Cruise, Barack Obama, and others in their favorite shades have helped promote them all over the globe.

Of course, sunglasses do have a more important purpose than letting us channel our inner celebrity. Whether you’re on the road, beach, boat or the slopes, wearing the right sunglasses is a great protection against ultraviolet (UV) rays that can cause eye damage, including tumors and other eye diseases that can cause blindness.

Spend your hard-earned dollars wisely. Here are seven tips for buying your next pair of sunglasses from the American Academy of Ophthalmology.

  1. Look for this tag
    Look for a sticker or tag noting that the glasses block 100 percent of UV rays. About half of sunglass wearers, however, fail to check UV ratings before buying a pair of shades, according to a survey by the Academy.
  2. Go big
    Consider buying oversized or wraparound glasses. The larger the sunglasses, the lesser the risk of the sun damaging your eyes. Don’t let those pesky UV rays sneak in from the side of your glasses!
  3. Darker lenses?
    You might feel like a dapper chap in your darker shades. But darker lenses don’t necessarily block more UV rays.
  4. Don’t worry about the colors
    Sunglasses with amber, green or gray lenses don’t block more sun. The lenses, however, can increase contrast, which might be good for baseball players, golfers and other athletes.
  5.  Cut glare, not UV.
    Polarized lenses cut glare from water, pavement and other reflective surfaces. They don’t offer more protection from the sun. But wearing these lenses while driving or being on the water can make the activities safer or more fun.
  6. Don’t worry about $$
    The best sunglasses don’t have to cost a lot of money. Cheaper glasses marked as 100 percent UV-blocking can be just as effective as more costly options.
  7. Finally …. Do you wear prescription glasses? Then don’t forget those prescription sunglasses!

A Big Brother Aims to Make the Rochester Tour de Cure the #1 Ride in the U.S.

Chris Gorecki is about to tackle his seventh straight Tour de Cure.

He doesn’t participate in the diabetes fundraiser because he’s an outdoor cyclist. In fact, he usually has to rent a road bike for the event.

Chris rides because his younger brother battles Type 1 diabetes. He rides for his brother’s kids (ages 6, 8 and 18 years old) and because his brother almost died from complications of diabetes.

This year, Chris stepped up as leader of the Tour. He’s serving as chair of the event for the American Diabetes Association in Rochester, New York. As chair, he’s issued an unusual challenge to the Rochester community: Become the #1 tour in the nation.

Diabetes is a serious health condition that  afflicts almost 400,000 adults in upstate New York. Diabetes can cause blindness, kidney disease and lead to heart disease and stroke. In the U.S., heart disease is the #1 cause of death and stroke #5; stroke is a leading cause of disability.

Given that diabetes is such a serious health concern, Chris was surprised at how little he knew about this disease that was hurting his younger brother, Craig, who lives in Arizona.

 “What do you mean he almost died?”

Chris recalled the day about 10 years ago when his mom called to tell him Craig had almost died. His brother had really high blood sugar levels, landed in the hospital and almost lapsed into a coma.

“’What do you mean he almost died?’” he recalled asking his mother. “I was in shock. I had no idea that diabetes was so serious that you could die from it. It was a big eye opener for me.”

Craig continued to struggle with the disease.  Once, his blood sugar levels were so low  that he passed out while at work and ended up with a broken shoulder and bitten tongue.

He also faced workplace discrimination.  Shortly after being hired for a new job, Craig’s manager found out that he had diabetes and made the work environment very unpleasant for him.  Craig had a talk with his manager and let him know that an employee could not be fired for having diabetes.  Needless to say, Craig found another job very quickly.

The ride

Before his current job—as a senior vice president at Excellus BlueCross BlueShield in Rochester — Chris worked in Napa Valley and served as chair of the ADA board there.

Now living in Rochester, Chris is leading the Manning & Napier Tour de Cure. It’s the second largest ride in the country; last year the fundraiser took in more than $1 million to fight diabetes. For the Manning & Napier tour to finish at the top in 2017, the Rochester team would have to beat Chris’ old organization—the riders of Napa Valley.

Chris said he’s relishing in the competition between his old and new friends.

“’Beating Napa’ is about raising awareness,” Chris said. “It’s about learning more about friends and family who have the disease and realizing how hard it is for them to keep themselves healthy.”

“In the end, I hope something good comes out of all of this,” he added, “whether it’s a cure or something new that really helps those with diabetes.”

The disease

Diabetes is a disease where the body doesn’t produce or properly use insulin to digest sugar (glucose). You can become dangerously sick when your blood sugar is too high or too low.

To keep sugar at normal levels, people with diabetes are constantly watching what they eat, monitoring blood sugar levels, managing how much they exercise and adjusting medication.

“It’s easier to take care of yourself when you have a nine-to-five job,” Chris said. “But my brother is a bar manager, working until the early hours of the morning, and then he’s with his young kids during the day while his wife works.

“He doesn’t have a lot of time to exercise or the inclination to eat well,” he added.

In general, eating healthy and exercising are keys to controlling diabetes. Many people who have diabetes struggle to do the things that help keep them healthy. In upstate New York, tens of thousands of upstate New York adults fail to do what’s necessary to keep their disease in check, according to data gathered by Excellus BlueCross BlueShield. Basic steps include:

  • Checking blood sugar at least once a day
  • Having a complete eye exam, including a dilated retinal exam, each year
  • Having a health provider examine feet for sores or irritations at least annually
  • Visiting a dentist or dental clinic at least yearly
  • Staying physically active as approved by your doctor
  • Getting a flu vaccine every year

Best brother ever

When Craig was diagnosed with diabetes in his 20s, he didn’t know a lot about managing the disease. He didn’t change his eating habits, for example, or start exercising more. Chris recalled seeing his brother with an ice cream cone. He didn’t think twice since he assumed diabetes was a disease that was easily managed.

Chris Gorecki (r) with his brother, Craig

“The hospital incident was a wake-up call for him – and me,” Chris said. “Craig wants to be around for his kids. But it’s hard for him to stick to a healthy lifestyle, especially since he works nights and has a young family. But, he’s trying.”

That’s why Craig will join Chris for this year’s Tour de Cure in Rochester. Chris hopes the cycling event will get Craig exercising more. Plus, he’d love to have his little brother with him if the Rochester tour really does beat Napa.

As Chris picked up his phone, and scrolled through his brother’s Facebook page. He found a post his brother wrote about his involvement in the Tour.

“My brother, my hero,” Craig wrote, noting that Chris used his story to rally folks at a Tour de Cure kickoff event in Rochester. “My brother rules. Thanks for all you do for diabetics everywhere. See you in June. He raises tons of money for diabetic research. Best brother ever.”

How to help

If you want to help raise money to fight diabetes, click HERE to register for or donate to the Manning & Napier Tour de Cure in Rochester on June 10, 2017.

Don’t live near Rochester? Click HERE to search for a Tour de Cure event near you.

If you’re a parent of a child with diabetes, click HERE to learn more about Camp ASPIRE. The camp is a weeklong summer camp for kids with diabetes.

How I Learned to Ballroom Dance (Etiquette Tips Included!)

A “Learn to Dance Ballroom, No Partner Required” headline caught my eye in a catalog I was flipping through 18 years ago.

Vaguely intrigued because I had always wanted to learn how to dance, I set the catalog from OCM BOCES aside for a couple of days. Pretty soon, however, the plusses of signing up for the class started working on me.

I was recently out of a relationship, so I liked the “no partner required” aspect of this particular learning opportunity. The class was at Onondaga Community College (OCC), which wasn’t far from where I lived and easily accessible after work. I also liked the idea of having a chance to meet new people. It wasn’t long before I had signed up for the class.

Since then, I have come to realize that ‘recently single, recently divorced, recently widowed, recently coupled and recently new to the area’ are some of the main reasons why people discover ballroom dancing. Most of us fit into one or more of these categories at some point in our lives.

Not easy for a beginner like me

For the next six Mondays, up I went to the cafeteria at Onondaga Community College, where I joined a group of about 60 people intending to learn ballroom dancing. Many of the attendees were couples, perhaps taking the class to brush up on some dance steps before a significant event in their lives. Those of us who didn’t have a dance partner were paired up with a teacher assistant.

Our instructor was Walt Medicis, who was 75 years old when I had my first lesson with him. At that point, he had been teaching ballroom at OCC, for the OCM BOCES adult education program and the Town of Manlius Recreation Department for 50 years. But don’t let his age fool you. He’s a fabulous dancer and a great teacher!

A high school prom date who criticized Walt’s dancing inspired him to study ballroom dancing. Since then, he has become one of the area’s best ballroom dance instructors.

After six weeks of Beginner Ballroom, I took a three-week Swing Dance course and then Beginner Ballroom again before moving on to Intermediate. Through those classes, I learned the basic steps for the waltz, fox trot, East Coast Swing, salsa and rumba.

None of these were easy for a beginner like me. More than a few times, I’d mix up the various dance steps that I had learned in class. I remember coming home and trying to persuade my mom to be the ‘leader’ so I could practice what I learned.

When the magic happens

Practice is a key ingredient to learning how to dance. If you’re a ‘follower,’ your job is just to learn, practice and know your steps. If you’re a ‘leader,’ you must also learn, practice and know your steps to properly guide the follower. When the leader and follower come together is when the magic happens.

Within a couple of months of attending classes and practicing as much as I could, I felt as if I was somewhat ready to attend my first actual dance. It was the Syracuse Swing Dance Society’s Halloween dance held at the Syracuse Ukrainian National Home.

That first day, I remember feeling intimidated and self-conscious, because it seemed as if everyone knew what they were doing and having fun. I only wished I could relax and get in on the action.

The hustle, tango & bolero

It turned out that the dance community is very warm and welcoming. I wasn’t standing along the sidelines of the dance floor for too long before a group of people appeared to help me through my first tentative dance steps in a social dancing environment.

They provided a steady stream of encouragement and support, so I started attending the Syracuse Swing Dance Society’s Thursday night dances, where I learned West Coast Swing (which I would describe as a flirty kind of dance) and picked up the basics of the hustle, Nightclub Two-Step, bachata, tango, bolero and merengue.

Sequins, jeans, leather – doesn’t matter

Soon, I was looking for other dance venues to perfect my burgeoning repertoire. I found monthly dances at Guzmán’s Dance Studio and dances hosted by Geno and Theresa Aureli of All for the Love of Dancing in the basement of the Moose Lodge in Solvay. I have been regularly dancing three Saturdays every month for the last seven years.

My favorite dances are with Geno and Theresa, who have moved their dance venue to a newly renovated building in North Syracuse, where they’ve created a beautifully warm, gracious and inviting atmosphere for the dance community.

What I love about dances in the Flamingo Ballroom are the people. On any given night, you might see women dressed in sequins, jeans, leather and lace, which is a testament to the great variety of people who are attracted to ballroom dancing.

You can get really dressed up if you want to. If you decide to come out for a dance there, it’ll be your chance to go through your closet and throw on that outfit you wore to a wedding once. The men don’t dress up as much, which is something we ladies have never been able to quite figure out.

Whether you like to dress up or not, ballroom dancers are some of the nicest people you will ever meet. Everyone is encouraging. More experienced dancers are always willing to invite less experienced dancers to the floor. Also, each dance at the Flamingo Ballroom (held on the first, third and fifth Saturdays of every month) is preceded by a one-hour lesson, usually including the basic steps for a particular dance, so you can brush up on your dance steps.

The ballroom workout

If you decide to give it a try, you’ll find that ballroom dancing is a great stress reliever. When you’re out on the dance floor, there’s no time to think about the past … or … the future. For followers, your best bet is to concentrate on the present so you can take the proper cues from your leader. It’s always just awesome to be in a present state of mind while a leader is spinning you around.

I believe that a dancer’s ability to “be present” is what distinguishes an average dancer from a great dancer. A great follower is someone who will allow the leader to, well, lead.  While I’m an average dancer, because I know the basic steps for most dances, I feel that as a follower, I excel in allowing the leader to lead me.

Dancing also is a great way to stay active. On any given dance night, you’ll easily put in anywhere from three to four hours of dancing, which can help you burn hundreds of calories an hour.

That’s probably a big reason why dancers never appear to get any older. To me, the age you are when you start dancing is the age you remain throughout your dancing career. You never seem to grow old if you keep dancing! That’s probably as good a reason as any to start dancing.

My favorite places to dance in Syracuse

In Central New York, you’ll probably find a place to dance every night of the week. I’ve attended dances at all of the following locations:

The Flamingo Ballroom (Geno and Theresa Aureli), North Syracuse:  Great parking, beautiful maplewood dance floor, beautiful lighting, cafe room, on-site parking.

Guzmán’s Dance Studio (Michael Guzmán and Krissi Caccamo hosts), Fayetteville:  Refreshments table, DJ Joe Carino spins the music, smaller and more intimate crowd.

Puttin’ on the Ritz Dance Studio, DeWitt:  Donna Natale O’Neil offers  wonderful refreshments, pre-programmed music, two dance floors.

Puttin’ on the Ritz Dance Studio, DeWitt: Steve Ryan hosts swing dances on the first and third Fridays of every month.

Johnston’s Ballybay, Syracuse:  DJ “la Maquina” spins Central New York’s finest Latin mix at the Havana Nights Latin Dance Party every Friday night.

(Where do you like to dance? Add your thoughts in the comments section below.)

Some tips on etiquette

If you go, here are a few tips on proper social dance etiquette:

  • Pay attention to personal hygiene (breath mints and hand sanitizers are available in the Flamingo Ballroom).
  • Whether you’re a gentleman or a lady, do extend an invitation to dance to those around you (this is especially important for beginners).
  • Always accept an invitation to dance (unless you have a good excuse not to).
  • Don’t try to ‘teach’ on the dance floor.
  • Don’t wear strong perfumes or colognes.
  • Thank your partner after the dance.
  • Wear comfortable clothing and appropriate dance shoes.

It’s Never Too Late to Become a Runner

George Jones sang about not needing a rocking chair when he grew old and that was the tune Laura Vallone hummed when she signed up to train for her first 5K run/walk this past summer.

Laura read about the training program for seniors over age 55 in the Broome County Office for Aging Senior News weekly paper. It piqued her interest.  “I had not been able to exercise for two years due to health reasons and I thought this would be a great way for me to get started again,” Laura stated.

Laura Vallone finishes her first 5K.

Older adults don’t have to be intimidated by the idea of starting a 5K run or walk for the first time. Just follow these tips:

  1. Ask your doctor! If you have any doubts about whether or not you are physically able to start exercising, ask your doctor for advice.
  2. Starting is simple!  Some seniors think that starting to exercise is too much bother. Getting started doesn’t have to be hard! You don’t need a plan; don’t worry about what you are wearing; don’t make excuses; just open your front door and start walking, even if it’s only for a few steps!
  3. Join a group! All too often, seniors are out walking on their own. It’s much more fun if you convince friends to join you or you can join a group. Besides being more fun, groups are safer and you’re more likely to go on the walk if you’ve previously said you would join others. Some groups that you can join: Seniors Running and Walking Festival and the Broome County Office for Aging Senior Hiking Club.

Laura, for example, joined the Vestal Senior Run/Walk Festival training program, which is sponsored by Excellus BlueCross BlueShield. The training program met twice a week for eight weeks and focused on proper warm up and cool down skills, basic hydration options and the overall race/walk itself.

  1. You’re not too old!  There are many people in their 90s and even over 100 years old who walk or run on a regular basis.  Even if you need to use a cane or a walker, you can still get out and enjoy a walk with others.
  2. It takes time!  Seniors who may not have had much exercise recently will need to slowly build up their endurance. Start with some very short walks, at an easy pace, and gradually increase how far, and how fast you walk. It’s also good to walk in places that have benches so you can stop to rest if needed.
  3. Beat the heat! Try walking in the early morning or early evening, when it’s a bit cooler. Wear a hat and use sunscreen. Walk in the shade whenever possible, even if that means walking on the grass. Stay hydrated, bring a water bottle and drink water during and after your walk.

Laura said the summer heat added some additional stress to the 5K event.  “The summer was very hot and humid and the day of the race it was very humid,” said Laura.  “I wasn’t afraid of failing though, I knew that I would finish the race, even if it took me a little longer,” she added.

Vince Fox, coordinator of the Vestal Senior Run/Walk event, said the heat was brutal that summer but that didn’t stop senior citizens from participating. “I always enjoy hearing the participants’ stories, like Laura’s, how they had fun, and gained the exercise benefits at the same time.” We had nearly 100 seniors cross the finish line this summer, despite the hot weather.”

  1. Wear shorts! Some seniors tend to wear heavy, warm clothing such as long pants and two layers on top. That’s fine for indoors but not for walking on warm summer days. Instead, try wearing shorts and a short-sleeve shirt that are made with cooler materials such as 50/50 blend or polyester.
  2. Treat your feet! If you start to walk on a regular basis, your feet will thank you if you get them a pair of comfortable shoes that fit well and are designed for walking (or running). Some seniors are used to going out in their dress shoes, but you’ll feel so much better in walking shoes, and you’ll still look good!
  3. Keep a diary!  Write down how much time you spent walking, or how far you went. It gives you a sense of accomplishment to be able to look back at your diary and to see your progress. Some people also like to write about how they felt and who or what they saw along the way.
  4. Enjoy it!  Exercise, especially with a group, will make you feel good. Enjoy the feeling of being healthy and meeting your goals. Even though you may get a little tired, you can still enjoy the way exercise makes you feel.  It also gives you a great feeling of accomplishment.

Laura’s daughter Lorraine is thrilled that her mother has found a passion for participating in 5K races.  In fact, she helped her sign up for another race this past summer in Pennsylvania and brought her entire family to cheer Laura on!

Laura has credited the Vestal Senior Run/Walk Program with getting her moving again and keeping her active.  She is committed to continuing to exercise and walk —leaving those rocking chairs for someone else.

Personal Spotlight on Randy Sabourin of Metro Fitness

Randy Sabourin is the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. As founder/owner of the Metro Fitness Clubs in Syracuse and Fayetteville, he worked with the City of Syracuse and American Heart Association to bring these weekly fitness classes to the community. What helps him lead his healthiest life? He gives a lot of credit to his “exercise machine with hair!”

Any healthy eating tips?

Stop juicing everything. It’s better to eat whole foods that your body needs to work to break down. Yes, you get vitamins in your smoothie, but WOW, do the calories really add up, AND the blender did the digestion for you!

Here is a breakfast I enjoy. This meal will keep you fuller longer and your blood sugar stable.

Randy’s breakfast bowl
Cook some kale, peppers and onions in olive oil. Add a cup of egg whites and stir in some cooked red quinoa and a sprinkle of turmeric.

My other tip is to eat healthy snacks between meals. My go-to is an apple and unsalted almonds, or some veggies and hummus.

Finally, drink more water! Water is a catalysis and necessary for so many functions in our body. Fatigue is a common side effect of dehydration, so when you drink more water, you’ll probably notice less fatigue during the day!

How do you juggle everything?

No matter what you do in life, you need to find balance. I’ve always lived and practiced what I preach by regularly exercising and making good nutritional choices. I’m the owner of two health clubs and responsible for over 60 employees. Sometimes it’s a challenge to balance quality family time, but my children have grown up in this environment, and I always involved them by bringing them to the club for workouts. Today, I’m proud to have my two oldest working at one of the clubs. One is taking a strong interest in nutrition certification; the other has certified as a Pilates reformer trainer.

Randy Sabourin

How do you stay active during our snowy, frigid winters?

If you’re going to be happy living in this part of the country in the winter, you’d better discover and embrace an outdoor activity. My wife and I are both originally from Vermont. We love to ski our local mountains and always try to get out of town for a couple of ski trips to our home state. I also have an “exercise machine with hair.” My dog, Molly, demands that I take her for a run every morning, regardless of the weather. I also live on the water and enjoy an occasional kayak adventure.

Randy’s dog, Molly

Any other advice?

Start small. Don’t try to change everything at once. Think sustainability. In other words, can you sustain the changes you are making? I’m sure you’ve heard the expression, “you will never out-exercise a bad diet.” Many people set out on an aggressive exercise routine without putting enough or any emphasis on the nutritional component. One will complement or sabotage the other. Find balance and don’t go it alone. There is strength in numbers, so I recommend joining an exercise class, taking a nutrition class and sharing your journey to help keep you accountable to your goals.

Where’s your favorite place to be healthy?

Well, of course, I have the benefit of being around health-minded people all day at my health clubs. So many of my members and teammates inspire me with their commitments to a healthy lifestyle. But overall, my time in the early morning, running with my dog, is my favorite way to get in some exercise and reflect on things. I tell my wife that I’m not sure if Molly is better for me or I am for her.

Randy enjoys an early morning exercise session with Molly

The City of Syracuse’s Wellness Wednesdays series of classes will be held every Wednesday beginning on June 14 and running through the month of July in Clinton Square. Choose from:

Sunrise Yoga from 6:30 a.m. to 7 a.m.
Zumba in the Square from 12:15 p.m. through 12:45 p.m.
Hula Hooping from 5:30 p.m. to 6 p.m.

Healthy Quinoa Summer Salad

There are a lot of great things about the return of warm weather: more sunshine, more time outside, and of course, more fresh veggies. This quinoa salad makes the perfect addition to any backyard barbeque or porch picnic. Filled with a bright colorful mix of spring and summer veggies, you’ll enjoy how easy this healthy dish comes together. —Erika Gruszewski

Print Recipe
 Quinoa Summer Salad
Servings
Ingredients
Quinoa
Veggie Mix
Dressing
Servings
Ingredients
Quinoa
Veggie Mix
Dressing
Instructions
  1. Add the quinoa/rice mix, water and salt to a medium sauce pan. Heat to a boil, reduce to simmer, cover for about 20 minutes.
  2. While the quinoa is cooking, cut up all of the veggies and place in a large mixing bowl
  3. In a smaller bowl or dressing container, mix in all of the dressing ingredients.
  4. When it has finished cooking, add the quinoa to the large mixing bowl and top with the dressing and feta cheese. Toss everything together.
  5. Serve and enjoy! Store in the refrigerator in a sealed container for up to a week.
Recipe Notes
  • Beans of Choice: You can’t go wrong here, so try your favorite bean. I like using chickpeas, lentils, kidney beans or black beans.
  • Quinoa: Don’t like quinoa? Swap in another grain like brown rice or couscous.
  • Vinegar: Don’t have rice vinegar or red wine vinegar on hand? Try apple cider vinegar, white vinegar or even balsamic vinegar.

Power Poses: My Good Luck Charm

Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for a few minutes.

 Two upstate New Yorkers share how these “power poses” might have boosted their confidence. You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

Wonder Woman Gets Me Through

By Elaina Mancuso

When I first learned about power posing, I was baffled. I did yoga before, but that was for relaxation, not to pump myself up. Could standing big, outstretched, and breathing deeply boost my confidence, too?

I gave it a try at my desk after my friend Lynn and I talked about it and sent me a link to the TED Talk. (BTW – since the Ted Talk, the science behind power poses has been hotly debated.)

Elaina strikes a power pose at her desk.

She took me through the ropes. The Wonder Woman pose. Feet on my desk and hands behind my head. I think we even practiced the V for victory pose. I didn’t feel the effects that day—I was simply testing it out. But the concept stuck with me for months, all the way up to an anxiety-inducing presentation.

My presentation was one of many that day—sales training. I thought back to the conversation with Lynn and the TED Talk I had watched and I gave it a go, this time for real.

My presentation was after lunch, so while everyone was finishing their meals, I stepped out of the room and into the hallway. I walked around a little bit to calm my nerves, then found the perfect spot to strike my pose. I coached myself through it: “Okay. Hands on hips. Feet hip- length apart. Big, controlled, deep breaths. In and out. This is kind of like yoga. Oh my god, I’m power posing. You’ve got this. You’re gonna rock this presentation.”

After my minute or two I walked back into the room and took it away.

Not only was I feeling calmer, I felt more at ease with the material and the audience. I felt more natural and relaxed—like a better version of myself—and was able to get through my presentation without a hitch.

But I can’t give power posing all the credit. I’ve got to chalk up some of my success to preparation and practice. I also realize that power posing might not work for everyone, and that there may (or may not) be science to back up its effects.

Still, power posing worked for me. It was my good luck charm and I’m going to leverage its effects before every presentation.

Power posing your way to a new job

By Lindsay Speicher

Lindsay Speicher

When I first heard of power posing, I honestly thought it seemed a little trite and cliché. My attitude toward the idea changed, however, when this past year I landed several interviews for a job I really, really wanted.

Nothing is more frustrating than being prepared, really knowing your stuff, and then having it go out the window when it’s time to present because you’re nervous and insecure.

When I’ve had this happen in the past, it’s because I’m (1) too anxious during an interview to really articulate the smart things I have to say, or (2) thrown off my game by the dreaded “imposter syndrome.” That’s when I think, “there is probably someone who is stronger, better, faster and smarter than me waiting in the wings right now, who would be 10 times better at this than me … and it’s only a matter of time before everyone finds out!”

Not very helpful thoughts to have when you’re trying to present the best version of yourself to a prospective employer!

With my interviews fast approaching, I wanted to be certain my nervousness wouldn’t hinder my confidence, and subsequently, my performance.

I consulted the internet-career-advice-universe, and I found interview tips that went something like: prepare, practice, reflect, and relax. Several articles even referenced “power posing,” and how useful it could be for the “relax” portion of the pre-interview prep, which I needed the most help with. I finally decided to watch the TED Talk and see what it was about.

The science behind “power posing” has been debated, but I deemed Amy Cuddy’s presentation a compelling case for trying it out. Even if the study was dead wrong, or if I was immune to the “magic” of “power posing,” what could it hurt? Trying it out was totally risk free, so I added power poses to my interview day plan.

Here’s how I did it

 Before any big presentation, interview, speech – whatever — most of us head into the bathroom to freshen up and take a minute to get composed. Enter “power posing!” Once I arrived at the company and checked in, I stepped into a stall, struck my pose, and gave it as long as I could.

Lindsay finds the perfect place to freshen up and get composed.

I stretched out my arms in a big V, puffed out my chest, and took some deep breaths.  I was grateful no one else was in the bathroom, otherwise they might have seen my outstretched hands above the stall door, which would have totally thrown me off. I kept it up for what seemed like forever, but was probably just about a minute.

So did it work?

I “power posed” before each of my three in-person interviews and my phone interview. Each time, I walked out feeling like I gave it my absolute best. As an interviewee, you really can’t ask for more than that. Was it the “power posing”? Maybe! Did I feel more confident, focused, and able to be myself in the interviews? Yes!  I’ll honestly never know whether it was the power posing or something else, but I got the job, so I know it didn’t hurt!

Would I recommend it? Sure! My advice to fellow nervous presenters, interviewees, speechmakers, etc.:  breathe deep, regroup, remember you know your stuff, and strike a “power pose!”