If you haven’t ridden a bike in what seems like forever, this fall could be the perfect time to go for a ride and feel the wind in your hair.

Bike shares are becoming available in cities all over the state, making biking more accessible to communities. These programs typically have bike racks placed around the city. You can use an app to pay and unlock a bike for a desired amount of time.

New and existing bike shares

Two examples of cities in upstate N.Y. with bike shares are Rochester and Syracuse. Rochester has an established bike share that boasts 16,900 users and an increasing number of rides each year. Syracuse recently launched Gotcha’s Syracuse Sync bike share system. This new bike share program makes e-bikes available. E-bikes, or electric bikes, give you a little help with electronic pedal-assist technology. E-bikes may be useful for the hilly terrain in Syracuse.

Though there are many benefits to commuting to work on a bike, this just isn’t an option for many people. But, this fall you can get active on days off or in the evening by renting a bike through your local bike share.

How can we make the most of the bike share program during our warmer weather months? I have a few ideas…

Safety first!

First, don’t forget your helmet. Research shows that helmets can reduce your risk of serious head injury by more than 50 percent.  You can also make yourself more visible by wearing reflective clothing and adding a light to your bike.

Next, know the rules of the road and be confident! Cities are working to become more bike-friendly by adding signage, bike lanes and increasing awareness of bicycles on the road. Both Syracuse and Rochester have been adding bike lanes and shared-use lane markings, or “sharrows,” over the past few years to make the cities more bike-friendly.

Plan your route

Using the bike share is a great way to explore. It’s also helpful to have a plan before you take off, especially if you’re unfamiliar with the roads.

Fun fact: Google Maps will make you a biking-specific route from point A to point B. You can turn on biking under “map details” to see where the bike lanes and trails are in your area. You can also “tour” your route by using the “street view” function. This helps you see any potential areas you may way to avoid on your bike route. It can even help you plan to make a stop into a local restaurant.

Going Off-road

Make use of biking paths and trails. This is especially good for those who are not yet confident riding on the road with traffic. Riding on paths and trails is a great way to enjoy places like the Genesee River or Onondaga Lake.

A short bike ride is better than no bike ride

You can easily bike a few miles in a short amount of time, which can benefit your health. Biking is a great way to get aerobic exercise, which is good for your heart. It is also much easier on your joints than running or jumping.

Check out more bike sharing tips at 12 Things to Know Before Using a Bike Share.

Interested in commuting to work on a bicycle? Check out: How to Skip Traffic and Get a Workout, All Before 8 a.m..

Disclaimer: Excellus BlueCross BlueShield is a sponsor of the Rochester Pace bike share and the Syracuse Sync bike share. 

I ate healthy. But I knew I could do better.

I ate a lot of whole grains, fruits, vegetables, lean meats and reduced-fat dairy. Could I, however, reach the next level of healthy eating? Could I ditch processed foods, most animal products and oil?

Challenge accepted. I tried a whole-foods, plant-based diet. The diet is linked to health benefits, including a reduced risk of heart disease and diabetes.

What is a plant-based diet?

A whole-foods, plant-based diet focuses on choosing mostly whole, minimally processed foods that come from plant-based sources. This includes fruits, vegetables, nuts, seeds, whole grains, beans and legumes. It also excludes added sugars, white flour, and processed oils. Many view this way of eating as a lifestyle, rather than a diet.

When I tried a plant-based diet, I didn’t radically alter what I ate. Rather, I just made some simple tweaks.

Make it easy

First, I stocked up on beans, vegetable broth, unsweetened almond coconut milk, sweet potatoes and whole grains such as quinoa. Keeping a supply of plant-based options at home helped make healthy choices easy choices.

Mental Prep

Next, I didn’t focus on what I couldn’t eat. Instead, I focused on the new delicious meals I got to try. Looking for some inspiration? Check out this recipe for grilled tofu skewers with a pineapple teriyaki sauce.

Ease into change

Making changes to what you eat can be a daunting task. So each week, I decided to cut back on one meat-based feast. I also gradually introduced replacements, like drinking almond milk instead of cow’s milk.

Keep Grandma’s Recipe

Eating a plant-based diet doesn’t mean saying goodbye to your comfort foods. Instead, I made small tweaks to favorite family recipes by adding veggies, beans or different grains.

Self-help

Finally, I checked out online resources for help and ideas. Check out USDA.gov for a list of plant-based resources.

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As a bonus, I fell in love with this recipe. Try it. I hope you like it, too!

Cooking light salad

If you’re looking to add a little adventure to your life, Meetup may be the app for you.

The Meetup app led Jane Vangelov to two great adventures last year. Neither are activities she would have pursued on her own. But experiencing them with a Meetup group opened her up to a bold new activity that she never would have tried otherwise.

Syracuse Area Outdoor Adventures Club Meetup

It was through the Syracuse Area Outdoor Adventures Club Meetup group that Jane participated in two hikes in 2018. The first was a 6-mile hike in April of the hilly area behind the office of Green Lakes State Park. Her second foray was a 10.4-miles hike in Highland Forest in May.

Being a novice, Jane undertook her first hike with the Meetup group clad in a pair of ordinary sneakers, jeans and a light jacket one weekday after work. When she arrived at the designated gathering area, she found nine people had assembled. She started out strong, but quickly joined the few picking up the rear as other, more experienced hikers moved to the front of the group.

“I felt spent afterward,” she admitted, “but I still went to work the next day.” She also signed up for another, longer and more challenging hike a month later.

The second time, she came prepared. She had newly purchased hiking boots, along with a packed lunch, long-sleeved shirt, bug spray and other necessities for a day out on the trails.

But even with the new footwear, Jane confessed that she was ready to quit five miles in. “There was no mistake that my body was telling me that I was doing things I’d never done before,” she said.

A conviction that she could complete the hike kept her going. This knowledge, paired with encouragement from the group, propelled her ahead in spite of the tough conditions.

“I needed the challenge,” she said, “and the momentum of the group pushed me to go the distance.”

Syracuse Adult Beach Volleyball Meetup

The Syracuse Area Outdoor Adventures Club Meetup group isn’t the only Meetup with which Jane’s involved. Her favorite one is the Syracuse Adult Beach Volleyball Meetup group, which usually gathers on Sundays during the summer months to play at Pine Grove Health & Country Club in Camillus or the North Area Family YMCA in Liverpool.

On one Sunday in July, 18 people showed up to play beach volleyball, said Jane. “Some weeks, we have more players, while other weeks, we have fewer,” she said. When there are fewer players, they play three-on-three or four-on-four, with several games usually going on at once.

“Everyone gets along well,” she said, “and the group is not cliquey.” They switch players throughout the  three to four hours of play. “We accommodate everyone and make everyone feel welcome.”

Meetup groups for meditation and dance

Jane also has tried Meetup groups for meditation and dance. She quickly realized that the meditation group wasn’t for her and dropped out. Jane also belongs to the Dance Meetup group, which she said hasn’t been as active in recent years as it once was.

Each Meetup group is highly dependent on an organizer, notes Jane. “Someone has to take the initiative to get a group going and keep it going by organizing events,” she said. The organizer generally organizes and posts events to Meetup, where group participants can get information regarding upcoming events.

Meet a Meetup organizer

Ryan Kelly is organizer of the Syracuse Hanging With New Friends and Hanging With New Friends of Rochester Meetup groups. He took on both roles when the previous organizers stepped down.

The bimonthly events he organizes have ranged from singing at Singers Karaoke Club in Syracuse to apple picking and visiting the MOST and the Rosamond Gifford Zoo. He also arranges weekly Trivia Night events at such locations as the Yellow Brick Road Casino, Movie Tavern and the American Legion in Manlius.

While the Syracuse group is open to any age group, the Rochester group is specifically for those in their 20s and 30s. “I wanted to meet younger people in the Rochester area,” said Ryan, who works in Claims at Excellus BlueCross BlueShlield. “I thought it would be a good way to connect with people.”

With activities scheduled for every weekend, the Rochester group is very active.  Activities have included visiting a haunted house last fall, attending a comedy show, having a picnic, going rock climbing and playing laser tag.

“It’s not for everybody,” Ryan admitted. “But I’ve met some of my best friends through Meetup.” For him, scheduling and attending activities helps him break out of his shell and assume a leadership role of an organization. He finds that people who are a bit on the quiet side, as he sometimes is, are eager to use Meetup to break their own barriers.

“What you put into Meetup is what you get out of it,” he said. After years of going to events by himself, Ryan now much prefers going out and doing things with others as part of a group.

Making friends through Meetup

When you download the Meetup app, you first provide some basic information about yourself and your interests. Then you’ll receive notifications regarding upcoming events. You can elect to join – or not join – events, based on your interests and availability.

“There’s a lot of flexibility,” said Jane. “You don’t necessarily have to be friends with the people in the group that ends up going.” The people who get together for an event inevitably do get to know each other during the event, leading to new friendships and an ever-broadening array of connections.

Jane feels as if her social network has expanded through her involvement with various Meetup groups. “If you’re single, you quickly realize that you don’t have to stay home alone, doing nothing,” she said. “Meetup gives you the opportunity to do something by yourself, but still be part of a group.”

It offers the chance to do something you’re totally comfortable doing. At the same time, Meetup also provides opportunities for doing something you normally wouldn’t try on your own, but in the safety of a group. “There’s something for everyone,” said Jane, noting that it can fill your recreational, social and spiritual needs.

A nationwide Meetup network

Meetup is also nationwide. So if you’re visiting New York City, for example, and find yourself with a free afternoon, a quick check of the Meetup app will provide a variety of options to choose from for any events that conform to your chosen interests happening in the New York City area.

Binghamton, Elmira, Buffalo, Rochester and Utica all have Meetup groups of their own. There are Meetup groups for single people, married couples, those who are older and those who are younger. In Syracuse, they include ethnic dining groups, foreign language groups and professional networking groups. New Meetup groups are always being started, Jane said.

Unwritten rules

Jane cautioned that there are some unwritten rules for Meetup participants. “You have to show up on time for an event,” she said. Arriving consistently late for events, being inconsiderate of others in the group, turning up unprepared for the event and failing to cancel a reservation to attend can all result in you being kicked out of the group.

More than anything, Jane finds her involvement with various Meetup groups is great way to get off her smartphone.  “When you’re at a Meetup event, the purpose is to be there with other people,” she said. “It’s considered rude to constantly be checking your phone for alerts and messages while you’re at a Meetup event.”

Take control of your life

“Meetup is especially good for anyone who feels as if their handheld device is taking control of their life, instead of the individual being in control of his or her life,” remarked Jane. “You get to meet a lot of people and learn something new while participating in an activity that you may not join on your own.”

Ryan echoed Jane’s sentiments. “There are Meetup groups for just about every interest,” he said, “and if there’s not one already available, you can create one of your own.” He recommends trying it at least once to see how you like it.

“That requires you to take that first step and branch out of your comfort zone,” he admitted, “But it could well be worth your time and effort.”

Disclaimer: Excellus BlueCross BlueShield does not endorse or have any business relationship with Meetup. 

When my daughter showed me a picture of a little pup found under a storage container in Afghanistan last fall, I was hooked. This puppy was beyond cute. It was a little ball of blond fur with these sad, brown eyes.

Inauspicious beginnings

Luna was one of nine puppies born among the dirt and rocks of a military base in Afghanistan. My daughter’s fiancé, Jake, and his Army unit stationed there believe it was the mother’s third litter, and that only one pup had survived from her previous litters.

Jake and one of the puppies

According to Jake, the puppies in this litter were docile, sweet and loving. Luna was the one little pup that boldly approached him and nuzzled in under his feet. It wasn’t long before Jake and my daughter, Mary, agreed to adopt her.

Move to Nowzad Animal Rescue Hospital

The contractors who worked with Jake on the Army base were equally taken with the litter. Thinking that the pups had little or no chance of surviving, they summoned all of their patience in coaxing and rounding up the pups and their mother for a trip to Nowzad Animal Rescue Hospital in the Afghan capital of Kabul.

Meanwhile, back in the states, the wife of a contractor connected with “This Is The Dog,” a nonprofit animal rescue in Miami. It took some planning, a great deal of collaboration and incredible generosity on the part of people involved with this wonderful organization for the first steps in what seemed like a nearly impossible rescue operation to take shape.

Mary and I started making plans of our own for a trip to Florida to retrieve little Luna. Because she would arrive just before Christmas, flights and rental cars proved too costly, so we decided to take a road trip and drive to Miami instead.

Devastating news

While these details were being worked out, the puppies received their first round of vaccinations. Everything seemed to be falling into place, and things were going well, when we received some devastating news.

Luna, the little pup that bonded with Jake, had contracted parvovirus, a dangerous and deadly virus that is extremely contagious. Luna was the first puppy to die, and all of her siblings became very sick. We were crushed; we thought they’d be safe at the animal hospital.

Nowzad bravely treated all of them for parvo, but four more puppies died, and the remaining four were gravely ill. We were all heartbroken, but Jake was devastated.

Waiting for a miracle

“Unless a miracle happens, they most likely will all die,” Jake dejectedly told us via Facetime. He seemed to have lost all hope and faith.

Not really knowing what to say, I reassured him that everything would be all right, even though I knew he was probably right. Mary and I cancelled our plans to drive to Miami.

It was just about a week before Christmas, when I received a text from Mary. The four remaining puppies were getting better. The plans were back on to bring them home, and would I still be willing to drive to Miami so we could rescue Noah, one of the four remaining puppies.

Coming home

The pups were granted visas and passports from the Islamic Republic of Afghanistan. Determined to be healthy for travel by the Nowzad veterinarian, the pups left their early life in Afghanistan behind on December 17, 2018, and arrived safely at the Miami airport late on the night of December 19, 2018.

Four This Is The Dog volunteers were at the airport to greet them. One positive outcome from this sad situation was that there was room for the mother dog (since named Rosabella) to make the journey with her puppies. All five were placed in foster homes until their owners were able to get them.

Just like that, Mary and I left our home in Syracuse, N.Y., on Thursday, December 20, 2018, and arrived in Miami late Friday night. While we had excitedly had made plans to meet with Noah’s foster mother on Saturday morning, we were a little apprehensive that day, not really knowing what he would be like.

All of our anxiety vanished soon after we glimpsed Noah and his brother in front of the house when we pulled in the driveway. He was very scared at first, but allowed Mary to pick him up and hold him.

The author with her daughter, Mary, and Noah

We settled him into our car, equipped with a cage, food, water, blankets and toys, for the trip home. Noah cried a little in the car, but then lied down and really seemed to rest peacefully.

He had been through so much already in his short little life. During the long, 24-hour ride home, he mostly slept and came out of the cage for a treat or water every once in a while. We returned home on Sunday December 23, 2018.

Settling in

Since then, Noah has been adapting to his new life very well. Eager to investigate his surroundings, he tried to chew on everything at first. Now, he loves to play and run along the fence with the neighbor’s dog. He’s also very affectionate and really loves to snuggle.

Noah!

He has some trouble listening (maybe he doesn’t know English yet LOL). We plan to enroll him for training in the Clear Path for Veterans Canine Program.

I am honored and humbled to have been involved in this puppy rescue operation.

It was an unforgettable Christmas. Noah is home.

Postscript

The three remaining pups have been adopted. A family from Key West adopted Ezekiel “Zeke,” and one of the contractors and his wife from Alabama adopted two puppies, Whidbey and Baker. Rosabella is currently being fostered and thriving in her new home.