Monthly Archives: March 2013



1. Memorize something everyday.

Not only will this leave your brain sharp and your memory functioning, you will also have a huge library of quotes to bust out at any moment. Poetry, sayings and philosophies are your best options

2. Constantly try to reduce your attachment to possessions.

Those who are heavy-set with material desires will have a lot of trouble when their things are taken away from them or lost. Possessions do end up owning you, not the other way around. Become a person of minimal needs and you will be much more content.

3. Develop an endless curiosity about this world.

Become an explorer and view the world as your jungle. Stop and observe all of the little things as completely unique events. Try new things. Get out of your comfort zone and try to experience as many different environments and sensations as possible. This world has so much to offer, so why not take advantage of it?

4. Remember people’s names

So that they feel appreciated and for your own future benefit when you want something from that person. To do this, say their name back to them when they introduce themselves. Then repeat the name in your head a number of times until you are sure you have it. Continue to use their name in conversation as much as possible to remove any chance of forgetting it. If you’re still having trouble, make up a rhyme about their name: “Dan the Man” or “Natalie flatters me.”

5. Get fit!

It’s ridiculous to think that we have one body, one sole means of functioning, and people are too lazy to take care of themselves. Fit bodies lead to better health, confidence and more success with romantic endeavors. I’d say those are 3 very good reasons to get in shape.

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Wellness Throughout Long Island


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Healing Yoga: Deepening Your Practice

Arsha Vidya Ashram

The setting for this Spring retreat is the Poconos of
Pennsylvania at Arsha Vidya Ashram, a unique
spiritual center dedicated to the study of classical
Indian disciplines, including yoga.

Our program
takes place in a spacious fully-equipped Iyengar
Yoga studio where you will have an opportunity to
deepen and support your practice through the use of
the many yoga props. Meals are nutritious Indian
vegetarian style. A large book store offers books on
yoga and healing, recordings and gifts from India.

Individuals and couples of all ages and levels of
ability are welcome. Beginners and those with
physical limitations will be offered assistance to be
comfortable in the poses.

Program Highlights:

  • Two daily yoga classes include asana, breathing practices, deep relaxation, restorative yoga and meditation.
  • Evening programs help you integrate the practices and deepen your understanding of how yoga can enrich your life. “SPRING INTO RENEWAL” with Cathy and Rachelʼs favorite healing techniques.

DATES: Friday, April 26, 2013 – Sunday, April 28, 2013

  • Retreat begins at 4pm Friday with a yoga class and concludes after lunch on Sunday.

PLACE: Arsha Vidya Ashram,

COST: $375. paid in full by March 26,2013—$400 after March 26 ,2013

  • Cost includes all activities, classes, meals, accomodations in a standard 2 person rooms or a deluxe 3 person room. All rooms have a private bath and phone. A $50. deposit will hold your space.

Co-Leaders: Rachel Gluckstein and Cathy Kotelchuck, Registered, Certified Yoga Teachers, have over 34 year’s experience teaching yoga and leading retreats. They draw from the Kripalu and Iyengar traditions. Rachel and Cathy create a warm and welcoming sacred space where you will feel nourished in body, mind and spirit. MYRNA LADEN WILL BE JOINING US FOR HEALING MASSAGE.

MORE INFO: Rachel: 718-380-2261; or Cathy: 516-621-1295; Please make checks payable to Cathy Kotelchuck 44 Hillturn Lane, Roslyn Heights, N.Y. 11577or Rachel Gluckstein–77-03 167 Street, Fresh Meadows, N.Y. 11366


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H is for Herbs

Purple BasilHey, Herb.

When we think of herbs, we often think of garnish on a plate or atop our favorite culinary delights but herbs have countless other applications that offer incredible health benefits.  So, before you push that parsley to the side, chew on this: reports that parsley, even in small doses, can be credited with the following:

Studies show that myristicin, an organic compound found in the essential oil of parsley, not only inhibits tumor formation (especially in the lungs), but also activates the enzyme glutathione-S-transferase, which helps the molecule glutathione attach to, and fight against, oxidized molecules. Myristicin can also neutralize carcinogens like benzopyrene in cigarette smoke that can pass through the body, consequently fighting against colon and prostate cancer.  Parsley is rich with an antioxidant arsenal that includes luteolin, a flavonoid that searches out and eradicates free radicals in the body that cause oxidative stress in cells. Luteolin also promotes carbohydrate metabolism and serves the body as an anti-inflammatory agent. Furthermore, two tablespoons of parsley contain 16% of the RDA of vitamin C and over 12% of the RDA of vitamin A – two powerful antioxidants.  Along with luteolin, the vitamin C found in parsley serves as an effective anti-inflammatory agent within the body.  When consumed regularly, they combat the onset of inflammatory disorders, such as osteoarthritis (the degeneration of joint cartilage and the underlying bone) and rheumatoid arthritis (a disease causing inflammation in the joints).    The vitamin C and vitamin A found in parsley serve to strengthen the body’s immune system, though in different ways. Vitamin C is necessary for collagen, the main structural protein found in connective tissue. This essential nutrient will not only accelerate the body’s ability to repair wounds, but also maintain healthy bones and teeth.  Homocysteine, an amino acid that occurs in the body, threatens the body’s blood vessels when its levels become too high. Luckily, the folate (or vitamin B9) found in parsley helps convert homocysteine into harmless molecules. A regular garnish of parsley can help ward off cardiovascular diseases, such as heart attack, stroke, and atherosclerosis.   Two tablespoons of parsley have a whopping 153% of the RDA of vitamin K, which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. 

And, my friends… that’s just parsley!

Herbs contain anti-oxidants, essential oils, vitamins, phyto-sterols and many other beneficial nutrients that aid our immune system by combatting germs and toxins.  Herbs are, in fact, medicines in smaller dosages.*

Herbs are a great addition to foods and beverages and ideally, should find their place in your daily meal planning.  They not only impart flavor but offer some protection to the foods they enhance due to their anti-microbial properties.   In addition to culinary applications, healing herbs can be used in various forms such as teas, tisane, bath, pills, tinctures, infusions, extracts, poultices, ointments, oils, compresses, salves and creams.  The possibilities for incorporating herbs into your wellness plan are limitless.  So, whether you’re considering planting your own herbal paradise or simply relishing the relish, do yourself (and your date) a favor, and eat that parsley!

Below is a comprehensive list of commonly used herbs and their healing properties:*

*As with any changes to diet, please consult your physician before implementing any herbal therapy into your wellness initiative.  A small quantity of herbs may potentially produce significant side effects and therefore must be used with caution.

  • ALFALFA- Health builder, arthritis, fatigue, appetite, pituitary gland
  • BARLEY JUICE – Energy, super nutrition, increases S.0. D. to fight aging & rheumatism
  • BEE POLLEN – Allergies, quick energy, nature’s most perfect food, natural no-doze
  • BILBERRY – Strengthens capillaries, night blindness, antioxidant, improves vision
  • BLACK COHOSH – Estrogenic effects, hot flashes, nerves, pain
  • BLACK WALNUT – Cleanses parasites, anti-fungal, skin rashes, eliminates toxins
  • BLESSED THISTLE – Takes oxygen to brain, digestion, increases mother’s milk
  • BURDOCK – Reduces swelling and deposits in joints, blood cleanser, gout, eczema
  • BUTCHER’S BROOM – Improves circulation, phlebitis, leg cramps, varicose veins
  • CAPSICUM- Circulation, strokes, blood pressure equalizer, colds
  • CASCARA SAGRADA -Constipation, increases peristaltic action, gall bladder
  • CATNIP- Colic, nerves, colds, flu, digestion (nature’s alka seltzer), gas, hiccups
  • CHAMOMILE – Insomnia, improves appetite, nerves, calming, drug withdrawal
  • CHARCOAL – Antidote for poison, intestinal gas, hangover; insect bites and stings
  • CHICKWEED- Appetite depressant, burns fat, fatty tumors
  • CORNSILK- Kidney, bladder, bedwetting, painful urination, prostate
  • DAMIANA- Hormone balance, infertility, frigidity and impotence, balance energy
  • DANDELION- Anemia, liver, blood cleanser, age spots, hepatitis
  • DONG QUAI- Hot flashes, hormone balance, nerves, brain nourisher
  • ECHINACEA  – Natural antibiotic, lymph system, blood purifier/builder, immune system
  • EYEBRIGHT- Improve vision, eye strain, cataracts, allergies, styes
  • FEVERFEW – Migraine headaches, muscular tension, intestinal worms
  • GARLIC – Normalizes blood pressure, yeast and bacterial infections, colds, cell rebuilder
  • GINGER – Digestion, gas, diarrhea, motion and morning sickness, flu
  • GINSENG – Energy, stress, endurance, depression, impotency/stimulant
  • GOLDEN SEAL – Infection, natural insulin, cleanses urinary system
  • GOTU KOLA – Brain food, memory, learning disabilities, vitality, senility, “feel good”
  • GUGGUL LIPID – Circulatory system, lower cholesterol
  • HAWTHORN BERRIES – Strengthen heart, hardening of the arteries, adrenals, blood pressure
  • HOPS – Insomnia, nervousness, decrease desire for alcohol, hyperactivity
  • HORSETAIL-Helps stop hair from falling out, stops split ends, nails, tumors
  • HYDRANGEA – Arthritis, gout, kidney and bladder problems, dissolves stones
  • JUNIPER BERRIES – Restores pancreas and adrenals, diuretic, dropsy, uric acid
  • KELP – Thyroid, fingernails, goiter; helps take fat off hips, complexion
  • LICORICE – Adjusts blood sugar; hypoglycemia, quick energy, hoarseness, adrenals
  • LOBELIA – Asthma, congestion, pneumonia, strong relaxant, pleurisy, cough
  • MARSHMALLOW – Bladder and kidney problems, bedwetting, inflammation
  • MULLEIN – Nervous cough, lung and sinus congestion, TB, lymphatic congestion
  • PARSLEY- Combats bad breath, blood building, high in potassium, kidneys, diuretic
  • PASSION FLOWER – Relaxing, helps nervousness, insomnia, headaches
  • PAU D’ARCO – Historically used for cancer; leukemia, tumors, yeast infection
  • PSYLLIUM HULLS – Scrubs colon, best fiber; diverticulitis, colon blockage
  • RED CLOVER – Cancer; tumors, skin problems, relaxes nerves, spasms
  • RED RASPBERRY – The pregnancy herb, nausea, diarrhea, gastritis, cramps
  • ROSE HIPS – Natural vitamin C-complex, colds, infections, blood purifier, flu
  • SAFFLOWERS – Gout, hydrochloric acid for digestion, reduces cholesterol
  • SAGE – Stimulates hair growth, improves memory, sore gums and throat, nerves
  • SARSAPARILLA – Testosterone, body building, impotency, hair growth
  • SAW PALMETTO – Prostate, breast builder (small or saggy), colds, clears mucus, glands
  • SLIPPERY ELM – Diarrhea, acid stomach, digestion, diaper rash, hiatal hernia, ulcers
  • SPIRULINA – High source of protein, energy, weight loss, blood builder
  • ST. JOHN’S WORT, Concentrate – Anti-depressant, stress, relaxant
  • UVA URSI – Spleen, bladder and kidney infections, diabetes, gonorrhea, cystitis
  • VALERIAN – Natural tranquilizer, pain, muscle spasms, nerves, promotes sleep
  • WHITE OAK BARK – Hemorrhoids and bleeding, varicose veins, pyorrhea, pinworms
  • WILD YAM – Female glandular tonic, anti-inflammatory, anti-fungal
  • YARROW – Obstructed perspiration, nosebleeds, chicken pox, colds/flu/fever
  • YELLOW DOCK – Anemia, blood purifier, itching, liver, skin problems, hepatitis
  • YUCCA – Natural cortisone, arthritis, reduces joint inflammation, skin problems

*As with any changes to diet, please consult your physician before implementing any herbal therapy into your wellness initiative.  A small quantity of herbs may potentially produce significant side effects and therefore must be used with caution.

Written By: Michelle Frati, SJC Staff Member

Photo By: JamieSanford    License: Creative Commons

Categories: Body, Green Room | Tags: , , | Leave a comment

Thoughts on Patience

Zen & PatiencePatience has been defined as “the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset”. Sounds simple? Well not when we realize we have been throwing tantrums since we were infants! With such a long withstanding pattern, how does one break out of this?

Let’s take a closer look at the nature of patience:

From a psychological perspective, impatience is mainly a person’s inability to withstand a certain irritating emotion. The less you can stand irritation and emotional pressure the more impatient you will become. Patience is studied as a “decision-making” problem, involving the choice of either a small reward in the short-term, or a more valuable reward in the long-term. Studies have shown that when given a choice, all animals (humans included) are inclined to favor the short-term rewards over long-term rewards. This is despite the often greater benefits associated with the long-term rewards.

What does this say about us? Well, one aspect this highlights is that even though we may rationally and logically know something as a “truth”, there is something very strong inside of us that overrides this – emotions like anger, irritability, shame, blame, discontent and so on.  These emotions are so uncomfortable that we need them to go away as fast as possible, thus this need to act immediately arises in an attempt to dissipate these very raw, uncomfortable and negative feelings in the form of impatience.

Through experience we can begin to see a pattern emerging – this quality of impatience does not solve the actual issue but rather provides temporary relief of that moment until we get to the next moment. We can foresee then how many more moments will come our way riddled with feelings we want to get rid of. So I ask, do we get rid of these uncomfortable emotions or do we seek to understand them further by staying in them and exploring them deeper?

From a mindfulness perspective, patience is the ever-present alternative to the mind’s continual restlessness. In the words of Jon Kabat-Zinn,

“Scratch the surface of impatience and what you will find lying beneath it, subtly or not so subtly, is anger. It’s the strong energy of not wanting things to be the way they are and blaming someone (often yourself) or something for it. From the perspective of patience, things happen because other things happen. Nothing is separate and isolated”.

Since the surface is anger, what then lies beneath it? This is different for everyone and it is only through self-exploration that clarity on this can arise.

Practical applications to cultivate clarity and patience:

So, why bother cultivating patience? Well, to put it simply, to understand ourselves and the world around us better. With patience, our relationship with ourselves and others improve. Here are some mental exercises to cultivate the quality of patience:

  • Awareness:  Realize those moments where you are uncomfortable. Notice where you are, who you are with, what your feeling, thinking and the tendency in yourself to become impatient. What action do you feel like taking in that moment? Approach yourself with curiosity and see what is actually happening in these moments inside of you. By focusing on what’s actually happening inside you, you begin to notice the dismay, not wanting what’s happening, the resistance.
  • Reflection: What was your initial reaction to these uncomfortable feelings? What action did you take and why? What was said/done or not said/done by both yourself and others? What does this all mean about the layers of your feelings? Take your time with this and write it down. This will give you a chance to clarify and process.
  • Acceptance: Without self-judgment and without trying to change anything, sit with your real thoughts and feelings and stay in this uncomfortable and authentic place. Give yourself the chance to experience pain and suffering till the point of acceptance.  Suffering has its purpose and can point us to the inward direction of finding real solutions rather than temporary relief.
  • Action: Now that you have explored the depth of impatience and have widened your perspective, ask yourself what possible actions are called for now and why? Make a decision from a more calm and grounded place where your emotions and thoughts have had a chance to integrate.

 “Do you have the patience to wait till your mud settles and the water is clear? Can you remain unmoving till the right action arises by itself?”  Lao-Tzu, Tao-te-Ching

Photo By: h.koppdelaney    License: Creative Commons

Categories: Green Room, Mind | Tags: , , | 1 Comment

Aesop’s Fables: The Crow & The Pitcher

A thirsty crow was drinking from a pitcher but could only reach the uppermost level. He there-upon filled the pitcher with pebbles and raised the water to an accessible level.


Necessity is the mother of invention.

Aesops Fables

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Wellness Throughout Long Island


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Health & Wellness Fair next Tuesday! (BK)

Spring into health by joining us for the annual Health & Wellness Fair, taking place next Tuesday, March 26, from 12-2pm in the Tuohy Hall Auditorium. Companies from various organizations will be available to give you information on all aspects of healthy living such as mental, physical and spiritual health. FREE massages and manicures will be provided for all attendees, as well as reiki, qigong and meditation demonstrations. Gift cards and baskets will also be raffled!

Light snacks and dessert will be served. We hope to see you there!

Health & Wellness Fair Flier 2013

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Threading Soul through Sound

Music comes in many styles and flavors. Whether you turn on the radio every so often or have your headphones glued to your ear-holes, it is undeniable that music can be a great source of happiness. The organization of sound using naturally occurring frequencies permeates deep into our being and can easy stimulate all levels of our psych. Each genre and cross genre seem to hold their own personality. Some people are edgy and resilient, some are neat and structured, others hold high regards for spiritual ideals, and some just enjoy life and go with the flow; as does different types of music. But all these styles reflect an inner something that is also the basis of personality: expression of self. The musician utilizes the instrument and the naturally occurring harmonics as muse to emotion, thought, and spirit. The listener takes in the expression of the artist and explores the sound vibrations and perhaps lyrics using their own experience. These two participants, in harmony, generate infinite possibilities to how music speaks.

So how does music speak to you? Does it send you off to bed, amp you up, relax you after a busy day, entertain your mind, or help you connect with yourself and others?

For a musical surprise, Click on the Picture below that best suits your style:

                         e                           k                         v                           j

Photo Credit: Creative Commons
Music Credit: Respective Artists

Categories: Audio & Visual Clips, Relaxation Space | Leave a comment

Stress Reduction Workshop Tomorrow! (BK)

Led by Denise Dicupe’, The Counseling Center (BK) will present a one-day Stress Reduction Workshop on the 3rd fl. of Lorenzo Hall on Thursday, March 21, 2013 during Common Hour. Please review the attached flier for more details. We look forward to seeing you there!

You can call the Counseling Center at 718-940-5734 for more information.

Stress Relief Workshop spring13-1

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