Category: A Healthier Community

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!”

It’s Never Too Late For a New Beginning in Your Life

It was the end of August, late in the evening and raining cats and dogs when my bus pulled into the station in Oswego, New York, 23 years ago.

I had just quit my job to become a full-time college student at the age of 39.

There’s an old Chinese proverb, “A journey of a thousand miles begins with a single step.” This would be the biggest step of my life. It was not quite a thousand miles from Brooklyn to Oswego — more like 260 — but still daunting, and a huge step for me.

Let the journey begin

Back when I was 19 and considered myself “grown,” I dropped out of college in favor of getting a full-time job, earning my own money and having my own apartment. I told myself (and my parents) that I would go back to school in a year.

Landing an entry-level figure clerk job for a major insurance company, I joined droves of others in business attire amidst the hustle and bustle of Wall Street. From there, I got a job at Empire BlueCross BlueShield working as an examiner in Supplemental Medicare. My introduction to the health care field was brief, as my path led me to the banking industry.

Fast forward 21 years

After 15 years in the banking world, I found myself passed over for promotions that required a college degree. With growing frustration, I realized that it was decision-making time. I could continue going down the path I had chosen as a teenager, or I could change it.

There was no way to attend school while I was still working, because my job demanded long, mandatory overtime hours. I decided to quit my job and become a full-time college student at the age of 39. We were called nontrads, short for nontraditional students.

It’s all about having a plan

My plan was to pull up my Brooklyn roots and attend the State University of New York at Oswego. I had never heard of Oswego, but chose the university because of its broadcasting major. I thought I wanted to work in television and radio, but later changed my major to public relations and English writing arts.

Oswego was perfect. Unlike New York City, it was not a major city, and there were fewer distractions. I also decided to live in the dorms with the other freshmen, even though I was 21 years older than they were. The dorm I chose was smaller than the others and situated right on Lake Ontario, which was a bonus.

Oswego Harbor

Finally reaching my destination

As I lugged five pieces of luggage across campus in the pouring rain, not sure where I was going, I worried about having some 18-year-old snot for a roommate, and that we would constantly be at odds. I was lucky. He turned out to be quite a bit like me when I was that age — a bit reserved, but still fun. To this day, he is still one of my nearest and dearest friends.

Although the students in the dorm were younger than I was, they taught me a lot, especially when it came to computer skills. Ever patient with me when I would get frustrated with myself, they were helpful and good-natured as I developed my computer proficiencies.

They also helped me in the beginning – when I questioned my decision because the road ahead seemed so long. It was these young kids who also taught me how to study. We spent two hours in the library every Sunday, whether we needed to or not.

Meanwhile, I had become a big brother to them. In no time, they had become more than my dorm- mates. They were my new family.

Oswego is brutal in the winter

Near the end of my first semester, five feet of snow covered the ground outside our dorm. At first, it looked pretty with the trees covered in snow. It was fun frolicking in it and having huge snowball fights with the other dorms. Then it got old and long and everyone just wanted it to be spring, but there appeared to be no relief in sight.

As the winter snows melted with soft spring rains that later revealed a glorious summer and fall that year, I quickly realized that spring, summer and fall more than make up for the harsh winters in Oswego. The sunsets on the lake are spectacular.

Change is inevitable

The author’s diploma

It was with great pride that I walked across the stage after four years of school. Al Roker, also an Oswego State alumnus, was the guest speaker at my commencement ceremony. Al’s message for us was to follow our dreams and not be afraid to embrace change, as change is inevitable. He also advised us to continue to expand our minds by challenging ourselves and to have a healthy appetite for knowledge and a thirst for achieving goals.

Feeling a tremendous sense of accomplishment from what I had achieved in my four years at Oswego, I also realized that I had learned a lot about myself, academics and collegiate life. The biggest lesson was that I am in charge of own destiny. Best of all, I now was qualified to apply for any classified job ads that required a college degree.

I still keep Al Roker’s advice in mind as I continue to work toward accomplishing the goals that I set for myself. The road may not always be direct, and I may stumble here and there, but I now know that in the end, it is worth it.

It’s never too late for a new beginning in your life

You, too, can make the decision to take a different course in life.  Don’t be afraid — you can start right now. If you’re feeling at a crossroads, or in need of some inspiration for what you’re planning to pursue, remember that you can do it. Here are some other things I learned along the way:

  • Develop a plan and stick to it
  • Follow through with the plan, even when things seem tough
  • Always remember why you made the decision to give yourself a new start
  • Don’t be afraid to make minor adjustments to the plan if needed
  • Take a chance
  • Develop some close friendships along the way … they might turn out to become your lifelong friends
  • Learn all you can from other people
  • Appreciate the good that comes along with the bad
  • Take pride in your accomplishments
  • Be open to ever new possibilities

For me, making the decision to quit my full-time job to become a full-time student was the best decision I ever made. It gave me new experiences, a chance to make new friends and opened up my career possibilities far beyond what I ever thought could be possible.

Interestingly enough, I never had the chance to get to miss the cold and bleak Oswego winters and the lovely Lake Ontario sunsets, because — believe it or not — I still live in Oswego.

8 Ways To Pack A Healthy Lunch You (And The Kids) Will Actually Eat

You want to pack a lunch that you and your kids will actually eat. It might seem tough. But with a little help, you can become a wiz at creating packable meals that are healthy, yet tasty.

The Basics

  1. Try planning ahead to ease a lot of the stress. When making dinner, remember that leftovers can make a great lunch the next day and the freezer can be your friend.
  2. Make sure you have the right supplies. Your containers should be insulated and have enough space for an ice pack or a thermos container. Packing reusable napkins or silverware is also environmentally and financially friendly.

What’s Sweet

  1. Fruit is a quick and easy snack that can be eaten individually or paired with another food.

    • For your kid – Fresh fruit (alone or with yogurt)

    • For you – Cottage cheese with fresh fruit

  2. Create homemade trail mix to make sure family members can enjoy their favorite ingredients. Mix dried fruit with nuts, raisins, pretzels, and even chocolate chips.

What’s Crunchy

  1. Cut up vegetables — such as carrots, cucumbers, or celery — to make a crunchy snack that people of any age can enjoy.

    • For your kid – Vegetables with dip

    • For you – Vegetables with hummus or tzatziki sauce

  2. Try peanut butter (or almond butter) with rice cakes, bananas, apples or pretzels. You could make the childhood favorite, “ants on a log,” by pairing celery with peanut butter and raisins.
  3. Try adding vegetables to the top of your pizzas and consider using pita bread as your pizza “dough.”

Not your usual sandwich

  1. Mix up your sandwich bread by using whole wheat bread, tortilla wraps, or pita bread. Since sandwich meats contain a lot of sodium, try alternatives such as salads; peanut butter and jelly sandwiches; or chicken, tuna, or egg salad sandwiches.

Here’s a recipe to try:

Print Recipe
 Chicken-Avocado Sandwich
Servings
sandwich
Ingredients
Servings
sandwich
Ingredients
Instructions
  1. Combine avocado, lime juice, black pepper and garlic. Spread evenly on one bread slice. Top with chicken, lettuce and tomato.

For more tips or recipes, check out the Excellus BCBS Pinterest page at pinterest.com/excellusbcbs.

Telemedicine Saved My Sanity and My Vacation

Some things can’t be avoided—like colds that settle in right before a vacation. And flights that can’t be postponed because I’m sick and don’t want to miss one niece’s wedding and another niece’s baby shower, and I haven’t seen my 91-year-old mother in six months.

Here’s how my get well journey began and ultimately led to my using telemedicine so I could enjoy time with my family in Oklahoma and Missouri.

My trip was looming

After my sickness hit, I was resigned to sniffling, sneezing and coughing my way through the next few days. After all, colds, as the adage goes, are “three days coming, three days here and three days going.” I started taking over-the-counter cold medicine to relieve symptoms and drinking lots of liquids and tried to get more shut-eye. Standard operating procedure for waiting out a cold.

My trip was looming. I needed to be healthy. But when my throat felt like it was lined with razor blades, I visited an urgent care center to rule out strep. Because I’ve found the quick strep test not always reliable, I requested a throat culture which takes a couple of days to grow. I hoped to get the results back Saturday so if they came back positive, I could be prescribed an antibiotic before leaving on Sunday. Fortunately, I tested negative.

No hugs. I’m fighting a cold.

So, I sucked it up and boarded the plane armed with a decongestant, a nasal inhaler, plenty of tissues, antiseptic wipes and hand sanitizer. I discreetly coated the inside of my nose with a saline nasal gel and used earplugs to avoid airplane ear, an especially uncomfortable condition when you’re flying with nasal congestion. Still, my eardrums felt like they were about to burst on the descent—not once, but twice since I had a connection in Chicago. No wonder some babies and little kids cry so loud on planes!

When my sisters picked me up at the Tulsa airport, I warned them, “No hugs. I’m fighting a cold.”

Each morning, I hoped to have turned the corner and be on the mend, but I wasn’t getting better. Friday, day 10 of my cold and the day of the rehearsal dinner, I still felt miserable. There wasn’t time for and it wasn’t convenient for another urgent care visit. What to do? What to do?

Telemedicine to the rescue

Then, I had an “aha” moment. Telemedicine! I’d used it successfully a couple of times before at home in New York. Once for a cut that would not heal, another for a rash, the kinds of minor illnesses and injuries that many telemedicine services treat.

But, it would also work in Missouri! For what I thought was a cold and knew was something more significant!!

The author was able to enjoy her visit with her 91-year-old mom in Tulsa thanks to telemedicine.

I was already registered with MDLIVE, the telemedicine service affiliated with my health insurance. Now, I just had to schedule an appointment. I knew I could do a phone consultation or a face-to-face visit via video conference.

When I made the initial call that morning, I asked for an immediate doctor visit, although I could have scheduled one later in the day. In a few minutes, a doctor licensed in Missouri called me. He asked about my symptoms, how long I had had them, and what I’d been taking to alleviate them. I told him about the negative throat culture. He was friendly and compassionate. (A recent survey of upstate New Yorkers by Excellus BlueCross BlueShield indicated that 80 percent of those who have used telemedicine rated their experience as “excellent” or “very good.”)

Ready for the wedding

The doctor concluded my cold had probably developed into a sinus infection. He faxed some prescriptions to a pharmacy near the hotel. They were ready in about an hour, and that afternoon, I was bright-eyed and bushy-tailed for the wedding festivities.

The telemedicine visit was fast, effective and cheap. (Through my health insurance, my co-pay for a telemedicine visit is $10. Check with your health plan to see if you have a telemedicine benefit. If you don’t, you can still use the service. Google “telemedicine” or “telehealth” online to see what’s available and how much it costs.)

Although I felt better soon after taking the prescribed medications, having to fly again a few days later seemed to set me back. When I got home, I scheduled a visit with my regular doctor who prescribed an inhaler for a slight wheeze.

So, if you find yourself or a family member with a minor illness or injury and your regular doctor isn’t available or you’re out-of-town, telemedicine may save the day—or your vacation.

50 Small Changes for a Healthier Life

I’m obsessed with my popcorn popper. My hot-air wonder has been popping healthy treats since before I met my hubby and had kids – even before I got the now-elderly feline.

You come to my house, I serve you popcorn. You invite me to your house, I come with popcorn.

My friends mock me for my love of air-popped popcorn. But they lust after salty chips and fudgy ice cream, while I happily embrace my popper and bag of popcorn kernels.

It’s my simple solution to healthy snacking.

“Swapping out junky treats for air-popped popcorn is a simple change that can lead to a healthier tomorrow,” said Patricia Salzer, registered dietitian, Excellus BlueCross BlueShield.  “One cup of popcorn is about 30 calories – if you don’t add gobs of butter and other unhealthy stuff!”

It’s not the only simple solution to life’s healthy living problems. Consider these 50 small healthy changes that can make a big difference, and visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes – one fearless step at a time. Help spread the word with family and friends and inspire others to be part of this Fearless Nation.

Eat better

Let’s start with my biggest hurdle – eating right! I generally eat OK, especially when I’m inhaling popcorn, but I’m a sucker for sweets. Here are some ideas:

  1. Invest in an air popper! (Are you surprised this is tip #1?) You, too, can be mocked by friends for snacking on nothing but popcorn. But, get this. One of those friends ran out a few years ago and BOUGHT HER OWN POPPER! It changed her life.
  2. Banish the Oreos to the highest of shelves! Exile the double fudge ice cream to the back of your freezer!  Out of sight, out of mind, right?
  3. Wash and cut-up raw veggies and coax them to the front of your fridge. When you’re looking for something quick to eat, you can grab and go. For an added treat, dip them in a hummus or a yogurt mix.
  4. Swap out the cookie jar for a bowl of apples. Apples are guilt-free because they have just traces of fat and sodium and no cholesterol. The skin of the apple is loaded with disease-fighting antioxidants.
  5. Ditch the gigantic plates. Smaller plates can help control portion size. The bigger the plate, the bigger the portions . . . and the more calories you’ll consume.

  1. Fill that smaller plate with the right stuff. Fill half the plate with fruits and veggies and split the rest between lean protein (chicken, fish, beans, etc.) and grains.
  2. Hey ladies: If you’re thinking of having a baby at some point, consider stocking up on folic acid. This vitamin helps to prevent birth defects. Aim for 400 micrograms of folic acid daily in vitamins or foods, such as fortified breakfast cereal.
  3. Ditch the “I need to get Vitamin D” excuse for excess sunbathing. Don’t risk getting skin cancer. Consider eating foods high in the vitamin, such as tuna fish, salmon and fortified milk. The vitamin is critical to having strong and healthy muscles and bones.
  4. Carry around a water bottle for easy drinking. Drinking lots of water can help curb your hunger and help you lose weight.
  5. Not a fan of water? Add flavor to tap water with slices of cucumber, cinnamon sticks, apples, fresh cranberries or a sprig of mint.
  6. Now that you have an air-popper, consider adding a crock-pot to your collection of small appliances. Become a wiz at making easy, healthy meals. It can even save your sanity and your marriage.
  7. Add veggies to your meals, whenever possible. Got fussy kids? Find ways to sneak veggies into their foods. Try this Stealthy Zucchini Meatball recipe.
  8. Eat breakfast. Lose weight. Really.
  9. Indulge in healthy snacks. Think plain Greek yogurt, a few nuts, fruit, veggies or nut butter. If you get too hungry, you’ll likely overeat at your next meal.
  10. Buy fruits and vegetables that are in season in the fall, winter, spring and summer. Eat foods at their peak for flavor and freshness.
  11. Drink your greens. You won’t taste the added veggies, but you’ll be getting an extra serving of produce without even trying. Check out this recipe.

Move more

I used to run – a lot. But then then I had kid #1 and kid #2, and started running less. I stressed over my inability to find enough time to run.

I finally faced reality. As long as I moved a lot in a day, it’s OK if I didn’t run. My new outlook saved my sanity, and kept me active.

Here are ideas for moving more:

  1. Buy a FitBit or another activity tracker — if you don’t mind spending the cash! It might be the motivation you need to hit certain activity goals, like 10,000 steps or more a day.
  2. Walk out your front door and keep walking. Walking has the lowest dropout rate of any physical activity. It’s so easy to do!
  3. Loop around the perimeter of a big box store such as Walmart, Target or Wegmans before you fill your cart.
  4. Race your kid. Run outside with the little ones, climb that tree, jump rope and kick the ball. When I’m low on steps for the day, I race my kindergartener around our yard to boost my activity totals.
  5. Stand up! More than half of your day is likely spent sitting. Too much sitting is linked to heart disease and other serious issues. Sit all day at work? Set a reminder to stand every hour. Stand when on a conference call or eating lunch. Or, try a walking meeting with co-workers.

  1. Wake up 10 minutes earlier for a quick workout. I’m currently hooked on a 12-minute Tank Top Arms Workout on YouTube. My co-worker swears by the free workout app, Seven, for — you guessed it – seven-minute workouts.
  2. Time strapped in the morning? Squeeze in a few push-ups (on toes or knees) before you brush your teeth.
  3. Keep refilling the water bottle or glass of water. That’ll get you extra steps – especially from added bathroom breaks!
  4. Skip the email! Get up, walk to your co-worker’s desk and have an actual conversation in person.
  5. While watching TV, stand, stretch or squeeze in exercises.
  6. Schedule a gym date with a friend. You’re more likely to go if you have a buddy holding you accountable.

Feel better

My neighborhood is full of big weeping willows and other park-like, mature trees. A creek winds through my yard. A walk around my yard or street is the perfect stress buster, since being in nature is a great mood booster. Here are other ideas to help you stay sane:

  1. Trek through a park, forest or trail. As I mentioned — nature is believed to reduce stress and depression.
  2. An even simpler solution? Go outside and breathe in the fresh air.
  3. When you’re outside, look up! The sky can be beautiful and a great distraction from your troubles.
  4. Gardening – Fixing up your yard or tending to rows of tomato plants can help reduce stress.
  5. Breathe … deeply. It’ll help distract you from your thoughts and might actually help you (really) relax.
  6. Power Pose!  Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for two minutes. It might boost your confidence before a job interview or another high-pressured event.

 

  1. Exercise to . . . relax? It’s a real thing. Exercise can decrease stress levels while stimulating the feel good chemicals in your brain, called endorphins.
  2. Pen thank you notes. Focusing on the good things in your life, such as how others have helped you, can make you feel happy.
  3. Write only happy thoughts. Journal about what makes you feel good. It’s the same idea behind #33. Gratitude can boost the positive emotions that make you happy.
  4. Call a friend. Connecting with good friends can prevent you from feeling lonely, offer companionship and boost your overall mood.
  5. Smile! I mean a real, full-fledged smile that leaves crinkles around the eyes. Smile your way out of your crabby mood.
  6. Volunteer. If you want to fight depression and loneliness, helping others is a great antidote.
  7. Hey road-ragers: Get a stress ball. Instead of shrieking at the car in front of you, find other ways to alleviate stress.

Sleep more

I took an amazing nap the other day. It was Sunday, and I was up early with the kids. After a morning of chasing them around, doing errands, laundry, etc., I was cranky and exhausted. Then I took that amazing 20-minute nap. I woke feeling unusually refreshed and pleasant!

Here are tips for grabbing more of that elusive shuteye:

  1. Nap! A short, 20-30 minute nap can help fix a poor night’s sleep.

  1. No bedtime iPhone-ing. That light from your smartphone might wreck your ability to sleep.
  2. Read a book. When I’m struggling for shuteye, I grab the Kindle and read until my eye lids start to droop. It. Works. Every. Time.
  3. Quiet your racing mind. One large sleeping roadblock is your obsession with your to-do list, your workload, your kids, etc. But meditation can help calm your mind and relax. Sleep.org has tips for meditating before bed.
  4. Skip the booze. I’m really sorry about this one. The wine before bed might help you quickly doze off, but you might not get a restful night’s sleep. Everyone’s body is different, so listen to yours in deciding if and how much to drink before bed.
  5. Exercise during the day. When I run, I sleep. Doing aerobic exercise for at least 10 minutes and you might have a more satisfying slumber.
  6.  Snack before bed. This blog article, “11 easy snacks to help you sleep better,”  will get you thinking about nighttime indulgences.
  7. Adult lullabies. Sure, you’re a big adult with big adult responsibilities. But even big adults sometimes need “adult lullabies” to wind down and fall asleep.
  8. Thin, firm or no pillow? Are you a back, side or stomach sleeper? Certain pillows will work best for certain sleepers. Get tips HERE.

Our last small change is….

Have you seen how kids clean their teeth nowadays? They’ve got bags of colorful, flavorful “flossers” to sharpen their fangs. All I got as a child were boring containers of … floss.

  1. Speaking of floss, do it! Flossing helps prevent gum disease, which in turn can lead to a host of health issues. So floss, and you might reduce your risk of heart disease.