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One of APOGEE’s core values is the belief that “wellness” includes a deep sense of purpose and concern for others. So, outreach programs in our local communities are an important aspect of APOGEE life. In Westchester, we have found a very special wellness partner in Gilda’s Club. Founded in 1991 in memory of comedian Gilda Radner who died of ovarian cancer, this international, non-profit organization has provided emotional and social support in a welcoming, non-clinical environment to anyone whose life has been touched by any form of cancer. This includes men, women, teens and children who are living with the disease, along with their families and friends. Everything is free of charge and all are welcome. At Gilda’s Club no one faces cancer alone.

The Westchester affiliate opened its signature red door in White Plains in 2001, and since then has helped thousands of people cope with the many new challenges imposed by a cancer diagnosis. Networking and support groups, lectures on topics of common interest and concern, workshops, children’s programs and social activities create a fellowship that is an invaluable complement to medical care and embraced by the medical community. According to program director, Amy Mlodzianowski, a typical day at Gilda’s Club Westchester might include a knitting or beading workshop, a Pilates mat class, a lecture on the role of nutrition in treatment and a “coffee talk” social hour where people can “relax, kick back, and NOT talk about cancer.”

Greenwich resident Larry Winick has been attending three support groups since January designed for men with newly diagnosed partners—one for men only, one for the entire family and another that addresses parenting. “By the time I got to Gilda’s Club I was so overwhelmed by information from doctors, surgeons and oncologists that I felt paralyzed,” he says. “It’s been a real life saver for me to have a place to vent and learn how others are coping.” What’s the most important thing he takes away from these meetings? “That’s easy,” says Larry, “hope.”

This fall, APOGEE will be celebrating its partnership with Gilda’s Club Westchester with promotions and special events to build awareness of this extraordinary resource in our community and inspire volunteerism while we raise money to ensure their important work continues. Here’s what we have planned:

• New Member Donations: A donation will be made for every new membership at our White Plains and Bedford Hills centers through Oct. 3. Learn more APOGEE about memberships.

• Shop + Share: 10% of sales at all our APOGEE shops will be donated to Gilda’s Club.

• Spin-a-thon Benefit: On Saturday, Sept. 26, we’re having “fun”draising Spin-a-thon to benefit Gilda’s Club at Bedford Hills. Open to members and non-members. Learn more here or call: 914-244-1606.

• Gilda’s Club Grand Opening Raffle: Tickets will be available for purchase at Bedford Hills in September with winners being drawn during our Bedford Hills Grand Opening celebration on Saturday, Oct. 3rd. Learn more about the event.

• Volunteer Opportunities: Gilda’s Club Westchester volunteer opportunities and applications will be available at APOGEE reception desks throughout the awareness campaign.

We encourage all our members to learn more about Gilda’s Club Westchester and not only participate in our fundraisers but consider volunteering or making personal donations. We’d be delighted to arrange a visit (It’s within blocks of APOGEE in White Plains), so you can see first-hand the difference Gilda’s Club makes to those facing cancer’s many challenges—which, ultimately, is each and every one of us.

Gilda’s Club Westchester
80 Maple Avenue
White Plains, NY 10601
(914) 644-8844
info@gildasclubwestchester.org

To eat or not to eat?  If you’re an avid exerciser, the challenge of eating a healthy diet may be more daunting than your workout. Food is literally the body’s fuel, and poor nutrition can make you sluggish and unable to concentrate; cause indigestion, dizziness, nausea, headaches, even vomiting. But there are no fixed rules about eating before and after your workout, since the type of exercise, its duration and frequency, as well as your level of fitness and any personal health issues all come into play. Now what?

“Sport-specific nutritional guidelines exist, such as those training for an event such as a marathon. However, the recreational exerciser can also benefit from general guidelines to get the best out of their workout,” says Jennifer Vagios, APOGEE’s registered dietitian. On average, women need 200 calories of food and 20 ounces of water one hour prior to a workout. Men need slightly more. It’s best to eat in moderation—spacing your meals throughout the day. And, if you have a special condition, like diabetes or high blood pressure, you should always consult with a physician.

Here are a few of Jennifer’s tips to keep in mind:

What to Eat Before a Workout
1. Stick with a carbohydrate-based meal to top off your muscles stores. Some of her favorites: Yogurt with fruit and low-fat granola; oatmeal with fruit a few almonds.

2. Include some low-fat proteins (lean meat, low-fat cheese) to encourage muscle and tissue repair and help avoid post workout muscle soreness.

3. Avoid high-fiber/high-protein/high-fat meals or snacks before exercising (peanut butter, red meat, beans and bran cereals) since these take longer to digest and can cause cramping.

4. If you only have 30 to 60 minutes free before your Pilates class, a sports drink, piece of fruit or slice of toast with fruit preserves should do the trick. But, if you have the luxury of a 3- to 4-hour window, consuming well-balanced meals throughout the day is key—300-400 calories within this time frame is generally recommended. A turkey sandwich on whole grain bread with a slice of Swiss cheese, lettuce and tomato is perfect!

What to Eat After a Workout
1. Immediately replace any lost fluid with water, juice or carbohydrate-rich sports drinks.

2. Consider a well-balanced meal or snack with a mix of carbohydrates and proteins to replenish the glycogen (complex sugars) stored in muscles for energy. A fruit and yogurt smoothie with some flax oil re-energizes in a matter of sips.

3. If you’re trying to lose weight, it’s important to watch your portions and calories throughout the day. All it takes is a little advanced planning to coordinate your healthy snacks and meals with your workout.

Learning to eat for exercise takes time and patience. Experiment to see what works best for you!

By Deborah Slade, APOGEE Pilates Instructor

If you’ve taken even a few Pilates classes, you probably know the cues by heart: “Work from the inside out.” “Scoop your abdominals in and up.” “Draw your navel into your spine.” And while your body is doing its best to find that all-important Pilates “powerhouse” the instructor keeps mentioning, your mind may be wondering, “What exactly am I looking for?”

Joseph Pilates was a visionary in myriad ways. But, perhaps the most profound and revolutionary was his contention that the core postural muscles were responsible for keeping the body balanced and providing essential support for the spine. In other words, the body’s center is a “powerhouse” because it’s the place from which all movement emanates—both anatomically and physically.

Many people assume the powerhouse is just the abdominal muscles. But, it is much more than that. It also includes the muscles of the lower back, diaphragm and pelvic floor for strength, the spinal nerves for energy, the blood vessels for oxygen, and the ligaments and tendons for stability. Within the powerhouse, two muscles in particular play a significant role in the body’s stability and function—the deepest of the abdominals, or transverse abdominus, and the deepest of the back extensors, the multifidus. Working in concert, they ensure a stable and pliable core without which healthy posture and movement mechanics would be impossible. A strong center can also alleviate many problems associated with chronic back and neck pain, reduce the chance of injury and enhance one’s overall well being.

More than 31 million Americans suffer from chronic back problems. If you think of how you sit or stand, it should come as no surprise. We sink most of our weight into these powerhouse muscles, causing enormous strain on the lower back and promoting poor posture. In most people, these muscles are weak, which leaves the spine to fend for itself. Current science sheds further light as to why the spine needs muscular support. In 1990, research demonstrated that normal, everyday activities placed stresses on the spine five times greater than the strongest region could withstand before becoming injured. In other words, the spine is inherently fragile and cannot provide trunk stability on its own during even the most basic activities. Even more incredible, the spine of a competitive athlete, like a wrestler, can be stressed eight times what it is designed to tolerate!

So, the next time you hear “Work from your powerhouse”—be focused, get motivated…Go for it! By strengthening your physical center, you will strengthen your mind, your spirit and your life. Oh, and you’ll also have a toned belly, butt, back and inner thigh. Now how bad is that?

MONDAY, SEPTEMBER 14
7:15-8:30 pm
White Plains Location, Café
Free for Members and their guests with reservation.
Please call 914.644.8884 to reserve your spot!

Ergonomics is a true “mind, body and spirit” wellness science that works by improving the anatomical, physiologic and mechanical principles affecting the use of human energy. Dr. Anthony Esposito, DC, PC, will discuss how to maximize an overall healthy environment at work and in your home; as well as give “on the spot” complimentary posture assessments with SAM, his portable spinal analysis machine. Jennifer Vagios, APOGEE’s dietitian, will also discuss portion distortion and provide “a serving-size how-to,” as well as show you how to conquer energy lulls with healthy snacks.

Dr. Anthony Esposito, DC, PC, has been practicing chiropractics for over 13 years, and is a former ACE personal trainer. He specializes in treating a variety of conditions, from chronic low back and neck pain to rehabilitation following accidents or injuries. He can also provide advice on creating a healthier workplace and increasing the overall quality of your health.

Jennifer Vagios, MS, RD, is a registered dietitian with a contagious passion for healthy living. “My approach is very individualistic,” says Jennifer. “I don’t put people on diets. I give them tools they can use for the rest of their lives.”

Acai berries are available in the form of juice, pulp or capsules since the plump berries spoil too quickly for wide distribution.

The heat is finally on this summer, and the perfect, healthy way to cool off is with a cold, thick, creamy fruit smoothie. Myong blends some of the best smoothies in Westchester at The APOGEE Café. They’re made with your choice of all fresh seasonal fruits added to a soy milk and banana base, but more and more members have also been requesting APOGEE’s special smoothies made with Acai, an exotic ingredient that’s received a lot of media buzz recently.

Acai (pronounced ah-sigh-ee), a small purple berry native to the Brazilian rainforest has been dubbed the new “super fruit.” With an unusually high concentration of antioxidants and other nutrients such as omega fats, amino acids, calcium, iron and replenishing electrolytes, acai has the potential to boost the immune system, fight aging, prevent cancer, lower cholesterol and provide a caffeine-free boost of energy. There is even some evidence that it can aid in weight loss. And it delivers all this with a berry-with-a-hint-of-chocolate flavor.

Too good to be true? While scientific research to support these claims is still in the early stages, the personal testimonials are overwhelmingly positive. According to Myong, “More and more of our customers are telling me how much better it makes them feel—especially those who make acai a part of their daily diet.”

If you’re looking to stock up, the APOGEE café sells MonaVie Active—acai juice enhanced with plant-derived glucosamine, which promotes healthy joints. Or, treat yourself to a super healthy acai smoothie before or after your workout. But, be forewarned—it’s deliciously habit-forming.