Spending time in nature can enrich us physically, mentally, emotionally, and spiritually. That’s the motto of the Audubon Community Nature Center (ACNC). Looking for a new place to take in the great outdoors? Consider visiting this hidden gem in western New York’s Southern Tier.
The Highlights
ACNC is in Jamestown, N.Y., about 60 miles south of Buffalo. Established in 1957, this nature preserve includes close to 600 acres of wetland and forest ecosystems which are home to a variety of native plants, animals, and insects.
Visitors can enjoy hiking on more than five miles of trails, which are easily navigable for people of all ages. Wander through a native tree arboretum and explore educational gardens. Audubon Community Nature Center’s trails remain open throughout the COVID-19 pandemic. ACNC asks that visitors practice safe social distancing when they encounter others on the trails. The trails are made accessible to the public, free of charge, from dawn until dusk daily.
The Nature Center building, which houses the additional animals as well as interactive exhibits, is temporarily closed due to the COVID-19 outbreak. Many of ACNC’s programs have been moved online or have been rescheduled. For more information visit www.auduboncnc.org .
The Details
Location: 1600 Riverside Road, Jamestown, New York 14701
Hours: Trails are accessible daily from dawn till dusk. For information on the hours of the Nature Center building (when open), click here.
Admission: Use of the trails is free year-round. For information on the admission to the Nature Center building (when open) click here.
ACNC is home to ‘Liberty’ a non-releasable Bald Eagle, as well as a variety of other live animals that are cared for by Nature Center staff and volunteers. You can find Liberty in her enclosure near the Nature Center Building.
Bob Russell, Upstate New York Area Executive Director of the American Diabetes Association
“Diabetes can affect anyone at any time,” Russell said. “Being aware, paying attention to your body and taking time to take care of yourself is even more important in our current environment.”
There are an estimated 1.6 million adults in New York living with diabetes, according to the New York State Department of Health. This chronic health condition, where the body doesn’t produce or properly use insulin to digest sugar (glucose), can cause serious illness and damage many parts of the body if it’s not managed properly.
People with diabetes can jeopardize their health by failing to take necessary steps to keep their chronic illness in check. Many risk factors for diabetes can be reduced by maintaining a healthy weight and diet, staying physically active and avoiding tobacco.
Managing Diabetes is Now More Important Than Ever
As diabetes affects the immune system, diabetics have an increased risk for infections, including respiratory viruses, that includes the family of coronaviruses and COVID-19.
“Managing our diabetes now is critically important,” he said. “This virus poses a challenge to those of us who are living with diabetes.”
Bob Russell, Upstate New York Area Executive Director of the American Diabetes Association
Take Time to Take Care of Yourself
While many of us are currently working from home and sheltering in place, our routines have changed. People living with diabetes need to continue to watch what they eat and monitor blood sugar levels.
“We’re home and not as active,“ said Russell. “We need to continue to keep our numbers in check. Making small changes can help you be more in control of what you’re dealing with and can help you in the long run. You don’t have to give up the things you love. You just have to do things differently.”
One of the things Russell is doing differently is substituting a big breakfast of bacon, eggs and toast each morning with a protein shake that has less than 10 grams of carbs. “It’s a nice, simple way to take care of yourself,” he says.
Bob mixing his daily shake (photo courtesy of Bob Russell)
“And we need to continue to stay active,” he adds. “The outdoors is still open to us, so go outside and take a walk around the block!”
Russell says everyone, and especially those with chronic disease, must be aware of their environment. “Social distancing is crucial. I limit where I put myself. I carry wipes and use hand sanitizer all the time.”
The Centers for Disease Control and Prevention also recommends wearing cloth face coverings when going into public settings where social distancing may be difficult to maintain.
A Focus on the Spirit and the Psyche
He also says that social interaction is as important as social distancing, especially for those with a chronic condition. “With what’s going on, it’s easy for us to get stressed or even panicked,” he said. “Turn off the news and connect with friends or loved ones. We have to focus on our spirit and our psyche. It’s good for our mental health.”
He encourages those with diabetes or any chronic condition to reach out to support organizations for help.
“The American Diabetes Association is available anytime to help our community,” Russell says. “We’re in this together.”
In honor of National Nurses Week, we’re sharing stories that celebrate the compassion, empathy and kindness demonstrated by nurses and other medical professionals throughout our upstate New York communities.
The Call That May Have Saved A Life
When Grace (pseudonym) felt uneasy and scared about her husband’s worsening health condition, she turned to a nurse for guidance.
A registered nurse with the Excellus BlueCross BlueShield 24/7 Nurse Call Line answered the call for help. The nurse provided guidance and support that ultimately resulted in a diagnosis that may have saved his life. What his wife thought was COVID-19 turned out to be a heart attack and pneumonia.
Marleen Rein (photo courtesy of Marleen Rein)
“To find out that the chest pain, cough and shortness of breath was due to a myocardial infarction (MI) and pneumonia was shocking to the member. This call may have saved this man’s life,” said Marleen Rein, RN, a care manager with Excellus BlueCross BlueShield.
Nurses Making a Difference
Knowledge, compassion and ability to listen are qualities that are instinctive for many nurses and other health care professionals. Frontline helpers are making a difference on the health and wellbeing of upstate N.Y. communities.
“The nurses who answer our 24/7 call line don’t often know what happens to these individuals after they call us,” said Michelle Borth, RN, Director of Health Care Improvement with Excellus BlueCross BlueShield. “Hearing these types of stories reinforces the important work that our nurses do and the impact they have on people’s lives.”
The 24/7 Nurse Call Line focuses on the health and well-being of Excellus BlueCross BlueShield members, providing support and education through specially trained registered nurses, who offer compassion, empathy, and kindness while ensuring members are directed to the most appropriate care setting.
Access to Medical Advice 24/7
Marleen says care managers, like herself, continue to work with the member after the initial call by following his or her recovery through education to help avoid any reoccurrences, and by bringing in expert advice on questions around medications, diet, and physical activity.
“The ultimate goal is to help the member have a good understanding of their current health conditions and know how to prevent this from happening again,” Marleen said.
The efforts 24/7 nurses make in creating a healthier, more secure community is supported each day through easy access for members to seek advice whenever they need it, day or night. Thank you to the nurses and other medical professionals who are making a difference in our lives.
The 24/7 Nurse Call Line is a service provided to Excellus BlueCross BlueShield members to support their relationship with their health care providers. The information provided is intended to help educate members, not to replace the advice of a medical professional. If you are experiencing severe symptoms such as sharp pains, fever, loss of bodily function control, vomiting or any other immediate medical concern, dial 9-1-1 or contact a physician directly.
Chances are that you are reading this article sitting down. Try standing up while you read the rest of this article.
Sitting down for longs periods of time can be harmful to your health in many ways, including being less active. Sitting can put us at risk for some serious stuff like heart disease or diabetes. This is even true for people who exercise regularly.
Moving more throughout the day will…
Decrease your chance of back pain
Reduce your risk of clots
Improve your mental health
Make you healthier and happier
As you go throughout your day, we encourage you to try to sit, stand, and move around at regular intervals by…
Sitting for 20 minutes
Standing for 8 minutes
Moving for 2 minutes
Incorporating these small changes will have a lasting effect on your overall health and your mental well-being.
Set a timer for 20 minutes to move. 20 minutes will go by a lot faster than you think.
Tip: There is a built in timer in Windows 10. Just type “Timer” on your start menu in your computer and it will pull it up. You can also find free timer and stopwatch apps for your smart phone in Google Play or the iPhone App store.
They say it takes roughly 21 days to create a habit. As I write this, my kids and I are on day 40 of staying home from work and school—just like everyone else—to keep ourselves and those around us safe.
I admit, I was one of those parents who had grand plans of creating a routine, a “new habit” if you will, that we would stick to. Everyone wakes up by a certain time, meals on a schedule, set times for schoolwork and my work, and time for exercise (after all, the excuse that there’s no time doesn’t really apply anymore!).
Life on “Corona-cation” Time
Well, “corona-cation” as my son repeatedly refers to this unusual time, seems to dictate our new habits. Make no mistake, my teenage boys and I know EXACTLY how serious this is and there’s no making light of what we’re all being asked to do. They haven’t seen their friends since in-person school ended on March 13, and they’re discovering that even though they don’t always like each other, they’re lucky they have each other to ride bikes with and to walk the dog.
Deanna and the boys (photo courtesy of Deanna Vincent)
But because they don’t see their friends in person, the only place they interact with them is, you guessed it, in the gaming world. So, the routine I had hoped to adopt hasn’t panned out. My teenagers are “living their best life” right now. They’re in bed until around noon, they get up to eat (and eat and eat), do homework, get outside for a little while if it’s nice out, then game with their friends until long after I’ve gone to bed.
“Nothing so needs reforming as other people’s habits” – Mark Twain
My “new-normal” schedule? Well, it’s not much better. I’ve seen the jokes on Facebook; “don’t forget to change out of your daytime pajamas and into your nighttime pajamas before you go to bed!” Ha. Ha. The only comfort is knowing if it’s being shared on Facebook, I can’t possibly be the only one living like this.
Overall, even though there’s no routine or habits forming at my house, everything is running smoothly, so why worry? I’m still able to focus on my work and the boys are getting things done. In fact, I haven’t had to pay much attention to their schoolwork at all, and assumed all was well.
Until I received an email from a teacher. Then another, then a third, followed by a phone call from the assistant principal. What the…? That’s when I realized it was time to start “mom-ing” again and get my house back in order.
Meeting in the Middle-ish
The first step was to find a happy medium. It’s not realistic for me to be the mom who has a set schedule for everything—right down to when to do the laundry. Not that’s there’s anything wrong with that, but it’s just not me. I’ve always been more of a “fly-by-the-seat-of-my-pants” kind of mom.
So instead of set times, we have timeframes. I’m all about the “ish”—9-ish, 10-ish, noon-ish. So that’s the clock we live by right now.
For the boys, there’s no more sleeping until noon (or later), regardless of what time they went to bed. Ten (-ish) is their wake-up call. I’m also being much more vigilant about checking the school’s parent portal for missing assignments. This really matters now since our school isn’t grading students anymore. You pass or fail based on completion of the work.
Both boys are still engaged in some of their extracurricular activities (Boy Scouts and music). My oldest is “this close” to his Eagle Scout project, and my youngest is a decent drummer. Having set times for lessons and meetings has restored shred of normalcy for them, which helps with our schedule.
They also share dog-walking duty and general playtime with our pup. Somedays, it’s the only exercise they all get, but at least it’s something.
Making the Most of It
I personally have some new-found habits that have formed as well.
I walk. A LOT. It’s the part of the day I most look forward to. I’ve experimented with different routes and I’m up to over four miles a day. It provides the mental break I need and physical movement that has been sorely lacking (if my back is any indication). This truly is the highpoint of my day.
Dinners at home are a thing again. Both boys play winter sports so from October through February I am on the go, as is dinner. With all of us home every day, dinner together at the kitchen table every night with home-cooked meals has been a great bonding time for us. Even though we’re all in the same house, we’re all usually on different floors. Believe it or not, we come together for dinner and have something to talk about.
When it isn’t a home-cooked meal (I think I’ve made more meals in six weeks than all last year—a girl needs a break!), it’s takeout from one of our favorite establishments, and sometimes from a new place we’ve been wanting to try. We want these places to be open for when we can dine out again someday so supporting local businesses has been great.
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These are unprecedented times that we’re all living in right now. There’s no manual or instruction book on how to do it or do it right. The best habit we can all embrace is being generous with the gift of grace, for ourselves and for those we live with. After all, tomorrow is a new day for many of us, which makes us the lucky ones. And when this is all over, that really is all that will matter.
Since Saturday, March 21, 2020 – and every weekend thereafter – Rick Nangreave, of Monroe County, has been painting. He’s painted his finished basement (his office), the mudroom, kitchen, downstairs hallway, upstairs hallway, staircase, laundry room, living room, and dining room. All that is left is his wife’s office and two bedrooms.
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But why this sudden urge to push up his sleeves, get the rollers, brushes and drop clothes out, and, well, paint?
“For me, I find it very relaxing, rewarding, and therapeutic… it’s something I truly enjoy doing,” he says.
Rick, who didn’t want to sit idle, wanted to keep his mind active, and needed a distraction. By painting in his off hours, Rick is doing what so many have discovered is a healthy way to pass the time while practicing social distancing.
“Hobbies, an activity done regularly in one’s leisure time for pleasure, are for everyone, not just those who live relaxed and leisurely lives,” says Amanda Shanahan, RD, Employee Wellbeing Manager, Excellus BlueCross BlueShield. “In fact, those that live stressful, busy lives may benefit even more from hobbies than those living quieter lives.”
Why?
Good health is more than the physical. The social, spiritual, emotional, and intellectual parts of your life also play a factor in maintaining good health, Amanda says. Hobbies can help you develop these areas of your life. They allow for you to be creative. A hobby can provide a time to take your mind off your stressors and engross yourself in an activity that offers pure enjoyment.
And that is exactly the case for Rick, who explains “when I paint, I typically have my headset on, and I get into the zone. I often wonder if it’s like a runner’s high?”
How do you choose a hobby?
For Rick, painting was an obvious choice because it was something he learned from his father.
“My dad was a shipfitter in the Navy during World War II and after serving our country, he became a carpenter and had skills and talent to basically do anything when it came to home improvement. He was that all around handyman. He could build, remodel, electrical, plumbing, and yes, paint,” he says.
A New Sense of Balance
On the other hand, a hobby can be a reason to try something new. That’s how Emily Field has approached her new hobby: the unicycle. Sharon Field, Excellus BlueCross BlueShield Wellness Specialist and Emily’s mom, said the hobby is a new one that Emily had no experience or real knowledge of, but was simply interested in learning.
“Emily is a competitive gymnast who was looking to stay active with balance, and this is one of the ways she chose to do it,” Sharon says. So, Emily gave a new hobby a try. And try she did. Watch Emily practicing the unicycle in the video below.
Ready. Set. Pick a hobby!
If you’re not sure about your passion, here’s how you can get started:
Think about your childhood. Is there something you liked to do in the past that you want to revisit?
Look around your house. Maybe there are hobbies you started but had to put aside for a while. Do you have a musical instrument or crochet needles that have gotten tucked away? Is there a piece of furniture you’ve been looking at for years thinking “I really want to have that refinished”?
Know yourself. If you don’t like to sit or have patience, quilting might not be for you.
What’s next?
Make and find time. You may not have hours in your day to spare, but you may have more than you think. Could the time you spend at night watching TV or surfing the net be time to spend on a hobby?
Start small. Don’t feel that you must start by spending oodles of time or money when you start.
Join a club or group online. This is a way to meet people with a similar interest. You may also gain some great tips on furthering your interest.
It may take some time and several tries before you find your true passion. Talk to friends and co-workers or do a few web searches. The possibilities are endless.
As for Rick and Emily’s advice, both suggested that you find your passion and immerse yourself into it – and just have fun!
Share Your Hobby!
Do you have a new hobby? Share your hobby in the comments section below.
Many of us start the year by setting New Year’s resolutions or making plans for what we want to accomplish over the coming months. Maybe you signed up for your first 5K road race or had just enrolled in a professional development course. Perhaps you were planning a once-in-a-lifetime vacation or had resolved to finally pay off debt. If you’re feeling upset about not seeing your plans come together, you’re certainly not alone. During this time, it’s important to acknowledge your feelings so that you can start building toward what to do next.
Remember Your “Why”
Think about why you wanted to accomplish your goals in the first place. Maybe, the bigger goal of running that 5K was to improve your health. Perhaps the ultimate reason behind your vacation was the desire to spend quality time with your family. Start revisiting your goals by remembering why you set them in the first place. Remembering your “why” can help keep you grounded in your motivation for doing things and springboard new ideas for how you can still achieve what you ultimately want, even if it is in a new way.
Shift Your Focus to “How”
Once you’ve reflected on your bigger goals, think about ways you can shift your plan to still get what you want. If your professional development course is off the table, consider books or podcasts on similar topics to help you grow professionally. Enjoy the process of working towards fitness goals by being mindful of how the activity makes you feel. For example, maybe you’ve realized that going for a run gives you more energy throughout the day and lowers your stress. If your goal was a house project or renovation, consider doing a smaller project like organizing drawers, cleaning out the attic or planting flowers.
Recommit Where You Can
If the chaos of these uncertain times has made it hard for you to remain motivated, consider small adjustments you could make to recommit where you can. Perhaps you vowed to avoid screens after dinner but are finding yourself catching up from work in the evenings. Instead, consider taking a real break for lunch to spend time outside, away from the screens. If you struggle with getting consistent exercise without that 5K race, consider picking a date on the calendar to run your own race – you can even enlist family or neighbors to cheer from the sidelines.
Make Short-Term, Realistic Plans For Now
After some reflection, you may find that you would benefit from some new goals altogether. When setting new goals, focus on short-term plans that are within your control. Plan to cook a special meal or get take-out from a favorite restaurant. Enjoy a themed movie night with your significant other (my suggestion, enjoy a double feature I call “Swayze Saturday” and watch both Dirty Dancing and Ghost). Find an obscure holiday to celebrate with your kids. For exercise, take advantage of working from home with a daily lunchtime walk. You’ll likely find many small ways you can set short-term, achievable goals that tie back to your “why.”
How You Want to Feel vs. Things You Want to Do
At the end of the day, remember the bigger picture. Think about how you ultimately want to feel or what impact you want to have on others. You may find that you’re well on your way to achieving your goals after all.
With all of the uncertainty we have in the world at this time, it’s even more important to practice mindfulness. Mindfulness is truly a state of mind. It’s being present in the moment, focusing on what is going on right now. You can apply mindfulness to all aspects of your life. Being mindful allows you to experience life as it’s happening, without excessive worry over the past or future. Try these tips for practicing mindfulness.
Mindful Eating
Avoid distractions such as reading or watching TV while you eat.
Focus on your food. Before you dig in, spend a couple of minutes noticing your food. How does it look, how does it smell, how does it make you feel?
Take a bite. How does it taste and feel in your mouth?
Savor your bites – sometimes the first couple are the most satisfying. Rate your hunger level from 1 to 10 before you move on.
Give yourself permission to enjoy food.
Mindful Exercise
Begin by doing something you enjoy or maybe with someone you like.
Notice your surroundings. If you’re outside, look for something new. Maybe it’s the flowers or the activity of squirrels.
Focus on how good it feels to simply move and be active.
Pay attention – to the sounds around you and the breeze on your skin. If you’re lifting weights, pay attention to your form and try to perform each rep perfectly. If you’re doing yoga, concentrate on your breathing and holding a pose.
Mindful Relationships
Pay attention to others, listening closely to their words. Try to understand another’s point of view and delay your own reaction and judgment.
Mindful Mind
Take a few deep breaths when you are feeling stressed. Think about what is stressing you. Will it matter in five years? Is there anything you can do about it? If not, let it go!
The same day she received her nursing degree from SUNY Brockport, Kathy Gorall RN, BSN, was commissioned as a 2nd Lieutenant in the US Air Force, choosing the Air Force because it allowed her to experience all different areas of hospital nursing care.
Kathy Gorall (photo courtesy of Kathy Gorall)
After leaving the military, she put her Air Force experience to work in a hospital emergency room and cardiac catherization lab before joining the nursing team at Excellus BlueCross BlueShield. Kathy currently works as a medical specialty drug coordinator.
However, there was one Air Force experience she never expected to follow into her civilian career: preparing a mobile hospital.
On the Front Lines
In early March, Monroe County saw its first cases of the novel coronavirus, COVID-19, and local hospitals began implementing drive-thru test sites amid the outbreak.
“I work as a per diem nurse at an urgent care center to keep my patient skills sharp,” Kathy said. The urgent care center is located on the grounds of a local hospital, and when the hospital decided to put up test and triage tents outside of the urgent care, she volunteered to help, taking on additional shifts.
“It felt like I was back in the Air Force. They created a mobile hospital in a day. It’s what I would have needed to do in a war situation,” she said. “Training prepares you to be able to quickly assess who needed to be tested and who didn’t.”
She said working in the fast-paced setting, performing exams in a car, in a tent, outfitted in face shields and protective gear, standing all day in the cold, was challenging but worthwhile. “We’re here to support the community. Patients don’t know what to expect and they need someone to say, ‘It’s ok, you’re going to be ok. Go home and take care.’ They need reassurance.”
Kathy on the front lines (photo courtesy of Kathy Gorall)
Did she have any fears about the risk of working with a contagious disease? “I had a little fear in the beginning, but once I got there, I felt protected. We wear protective gear, we’re cautious, constantly changing gloves, washing our hands. I feel good. It’s the right thing to do to be out there and seeing patients.”
We are All In this Together
Back at her day job with Excellus BlueCross BlueShield, Kathy supports members and providers from her home office. As a nurse coordinator for the medical specialty drug unit, Kathy works with doctors’ offices on drug reviews for patients with complex diseases. During this unprecedented time, Kathy and her team are working to make the drug review process as flexible and convenient as possible.
“For example,” said Kathy, “during this time of social distancing, our team offers guidance and assistance to providers who have patients who would benefit from receiving their medication infusion at home instead of in their doctors’ offices or hospitals.”
“I’ve also found that offices need to talk about the craziness of life. And, of course, I listen. It’s a scary time for everyone. I just try to be supportive and understand. We are all in this together.”
Service Before Self
Kathy believes her training and experience with the military and as a nurse are benefits during this time. “I am very thankful for that knowledge and mostly that I am able to help out where needed. This is a time where we all need to pull together for our world, and we’re gonna get through this,” she said. “That’s why we’re here, why we do this – to help people. I am proud to be part of that process.”
Kathy’s dedication to others demonstrates her commitment to another of her military experiences: the Air Force core value of “Service before Self.”
How have you or others helped the community as we adjust to our new normal? Share your stories in the comments below.
Before mindlessly eating potato chips or chocolate chips straight out of the bag, ask yourself, “Am I really hungry or is this stress or boredom?”
Yes, I’m hungry
If you are hungry, the best thing to do is eat – but do it mindfully. Give the food your full attention. “When we eat mindlessly it’s as if we are feeding someone else”, says Pat Salzer, RD, Excellus BlueCross BlueShield.
“It takes more food and calories to feel satisfied if you aren’t focused,” she explains. “Eating mindfully means to pause before eating. Make eating a singular activity versus doing it while watching TV, working on the computer, driving, or reading the paper.”
No, it’s not hunger
If you answer the question with no, I am not truly hungry, you may be eating for other reasons. It may be stress or boredom. Often our mindless eating is for these very reasons. The word stressed spelled backwards is desserts – not cauliflower, kale or rutabaga, Salzer jokes.
“It may help to have a ‘joy list’ or ‘menu of comfort’ that doesn’t involve food to refer to when you need some soothing,” she suggests.
Try substituting some non-food activities to fill the void that you thought was hunger at first.
A solid routine that starts in the morning can also help with mindless eating. Eat balanced meals and snacks when hungry. Salzer offers some helpful tips for healthy breakfast here.
Creating a routine can help ensure that you’re making time to care for yourself, adds Amanda Shanahan, RD, Excellus BlueCross BlueShield. “I don’t recommend eating based strictly on the clock, but I would suggest building time into your schedule throughout the day to check in with yourself, ask ‘how am I feeling (stressed, bored, worried)?’ ‘am I hungry?’ ‘what do I feel like eating?” she said.
Have meal options (and snacks) planned out so that you can eat healthy when you are hungry. This can minimize eating your way through the kitchen. Shanahan suggests mixing and matching your meal based on these basics:
Half of Your Plate • Fruits and veggies – a variety of fresh, canned (low sodium and without added sugar), and frozen (without butter or sauce)
¼ of Your Plate • Protein – choose from beans, legumes, tofu, nuts & seeds or lean meats and poultry and seafood.
¼ of Your Plate • Whole grains – have brown rice or quinoa precooked in the fridge or whole grain bread and pasta ready to prepare.
