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Written by: Joanne Wallenstein

Category: Health

Published: 06 January 2025

Disappointments, challenges, frustration—who can avoid these? But how can you stay calm amidst chaos? Does being at peace mean giving up? The truth is, the only thing you can truly control is your mind. And when you master that, you connect with your inner self and unlock the power of your mind.

Pragya Jindal is a Scarsdale based mindfulness coach and a certified life coach who has developed the program called ‘Power of your Mind’. Here she explains her approach and how it can help you to overcome anxiety, stress and self doubt to be a happier you.

What is the Power of Your Mind?

Although our lives today are far more comfortable than they were 100 years ago—with modern conveniences like electricity, automobiles, running water, heating and air conditioning,technology and advanced healthcare—many of us remain deeply unhappy. We have everything previous generations dreamed of, yet 33% of people globally experience daily stress, worry, or sadness. In the U.S., 77% of adults face physical symptoms caused by stress, including headaches, fatigue, and sleep issues.

Power of Your Mind is a program in happiness, self awareness and emotional wellness. It is my carefully curated course, consisting of 12 transformative sessions designed to help you achieve emotional balance and a happier life. As Louise Hay once said, “Your life is a reflection of your thoughts. If you change your thinking, you change your life. It’s as simple as that.”
In this program, you will learn to become aware of your mind and how it is creating your reality. You will discover how to shift negative thoughts and replace them with empowering ones. We become what we feed our subconscious mind. 'Power of your mind' offers a fresh perspective and equips you with practical tools to embrace a more positive way of thinking.

Tell us about yourself:

My pursuit for my own knowledge, wisdom and happiness had led me to journey inwards. I was born and raised in India. All my life, I had a feeling of sadness, anxiety despite having an easy childhood. In 2004, shortly after earning my degree in engineering, I embarked on a profound journey to uncover life’s deeper questions. Although the world seemed full of opportunities, I felt a sense of emptiness that led me to explore happiness, human potential, and the workings of the subconscious mind.

I discovered the transformative power of mantra meditation, which helped me unravel my thought patterns and understand how they shaped my reality. Drawing inspiration from books by thought leaders such as Napoleon Hill, Dr. Joseph Murphy, Eckhart Tolle, Wayne Dyer, and Neale Donald Walsch, I gained valuable insights into navigating life’s challenges with positivity and resilience.
In 2021, I brought these insights together to create Power of Your Mind—a transformative 12-session program inspired by my own journey. Each session mirrors the sequence in which my subconscious revealed its truths, forming a mosaic of self-awareness, authenticity, and purpose.

This is not a religious program, nor do I teach mantra meditation. Instead, it’s a powerful exploration of who we truly are. By cultivating awareness of ourselves, we unlock the transformative power to change our lives and align with happiness and fulfillment. I am a certified life coach.

What inspired you to develop the Power of Your Mind?

I discovered the power of the mind at a young age and learned to use it to stay calm and peaceful, even in the face of life’s challenges. I believe happiness is a choice—our thoughts are within our control, and we can always choose to think differently.
Over time, I watched friends and family struggle with various challenges—business setbacks, relationship issues, and more. Many were caught in cycles of negative thinking. At first, I felt frustrated, wondering why they couldn’t just think differently. But I soon realized that most people aren’t taught how to change their perspective or find peace amidst difficulty.

A turning point came when I helped a close friend navigate a tough three-year relationship. By guiding her to shift her mindset and approach, she transformed her situation entirely. That experience, paired with my passion for learning and teaching, became the foundation for Power of Your Mind.

My goal is to help others shift their thinking, break free from limiting beliefs, and discover the transformative power of their minds.

Discuss your process - what does a session involve?

The first complimentary discovery session is all about understanding the ‘seekers’ needs. I guide them how they can change their mindset if needed. Some people find most of their answers in this meeting. We together assess if the program is a good fit for them.

Power of Your Mind is structured in 12 sessions, each focusing on different aspects of self-awareness, such as power of emotions, acceptance, love, forgiveness, ego and more. I share insights and guide clients through practical exercises, using relatable examples to make these concepts accessible. Each session includes simple exercises, recommended readings, and reflection, encouraging clients to apply these techniques in their lives. We delve into reading os Dr Joseph Murphy, Tara Brach, Esther Hicks, Dr Wayne Dyer, Ekhart Tolle, Napoleon Hill and many more.

The session is held once per week, and so typically people finish the course in 12-16 weeks. https://www.powerofyourmind.life/pages/program can give you a glimpse into what each session holds.

Are the sessions conducted in groups or individually?

Most of my sessions are one-on-one to allow for individualized attention. However, I also welcome small groups, typically three to five people, especially if friends or family wish to take the journey together.

How do you help your clients to identify the underlying issues behind their problems?

The sessions are designed to create self awareness and self reflection.To make it simpler, each session brings a law of subconscious mind. For eg: In session 4, we talk about the power of faith. The law of subconscious mind is “Anything we have faith in, will come to pass.” This gradually leads us to understanding and exploring our limiting beliefs.

I guide clients to uncover limiting beliefs by asking questions that encourage self-reflection. Through this, they often recognize their negative thought patterns. For example, one client realized she had a limiting belief that ‘good things cannot happen to her’. This awareness helped her release these beliefs and make positive changes in her life. She was able to secure a better position in her company which she had been trying for years.

What are some of the issues that you have helped your clients to address?

I’ve helped clients overcome issues like stress, anxiety, and self-doubt. By understanding and reshaping their thought patterns, they learn to face challenges with confidence and resilience. The program equips them with tools to tackle daily obstacles, improve relationships, and foster a more fulfilling life. People have attracted jobs, partners, better resolution to their otherwise hopeless situations .

What makes Power of Your Mind different from other mindfulness programs?

'Power of your mind' is built on simplicity and directness. When we face challenges, we often turn to self-help books. While inspiring, they often leave us wondering how to apply them to our lives. 'Power of your mind' is different—it’s straightforward with easy to apply techniques. For example, when discussing forgiveness, we explore it as a selfish yet healing act, teaching the technique to forgive which is not mostly discussed.

We stay stuck in difficult situations for two reasons: resistance and fear. Power of your Mind teaches you how to accept, take necessary actions, and release fears. Each session introduces subconscious mind principles, helping participants find evidence in their own lives to validate them. Personal stories from my journey and others make these concepts relatable and meaningful.
Who would benefit the most from your sessions?

Power of Your Mind is a transformative program focused on happiness, self-awareness, and personal growth. It is designed for individuals who are genuinely seeking inner happiness, striving for personal growth, or looking to navigate challenging life situations.
This program is ideal for those who value self-care and are ready to look beyond the outer, tangible world to connect with their inner selves. True happiness and success require a willingness to work inwardly, and 'Power of your mind' provides the tools and guidance to help individuals embark on this powerful journey of self-discovery and transformation.

What is the overall goal of Power of Your Mind?

At Power of Your Mind , I believe that no matter what challenges you face, you can overcome them and find happiness. The goal is to help people become self-aware, realize the incredible power of their mind, and equip them with tools to create positive change. In each session, you’ll discover key principles of the subconscious mind and how it transforms habitual thoughts—both positive and negative—into reality.

To learn more and schedule your first complimentary session, contact Mindfullness Coach Pragya Jindal at [email protected], call 347-850-7078 and visit her website at www.powerofyourmind.life.

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Written by: Joanne Wallenstein

Category: Health

Published: 01 January 2025

(Submitted by Adam Cohen, Physical Therapist at White Plains Hospital)

It isn’t a stretch to say experts recommend stretching when playing sports or exercising. But stretching isn’t only for athletes and fitness buffs, and it shouldn’t be reserved only for before and after workouts. The truth is stretching should be a part of your daily routine, just as much as healthy eating or good oral hygiene. Stretching offers many health benefits, especially as we age.

“Stretching helps to maintain range of motion, flexibility, and good posture and decreases the likelihood of injury during athletic activities,” says Adam Cohen, PT, DPT, a Burke Physical Therapist who manages Outpatient Rehabilitation Services at White Plains Hospital. Cohen’s WPH team offers tailored stretching programs for patients as part of their home exercise programs. They collaborate closely with the Hospital’s Orthopedics department.

Naturally, our muscles become stiffer and weaker with age, so it’s important to counteract that as much as possible. When it comes to stretching for seniors, it’s all about maintaining flexibility. Flexibility can help remedy issues with balance, a major source of injuries for the elderly.

“In general, people should stretch more as they age,” Cohen advises. “Muscles work more efficiently when flexible, which increases your functional capacity.” As a result, you’ll be able to do more without feeling tired, he says.

“We have this expression in physical therapy: ‘motion is lotion.’ If seniors want to keep moving and stay active and vibrant, they need to perform a range of motion exercises, stretching, and strength training. It’s all part of a comprehensive approach to healthy aging,” he explains.

Cohen also finds yoga to be beneficial. “I’ve found that patients who consistently practice yoga exhibit more youthful movement patterns as they age,” he notes. “They haven’t slowed down as much as their peers.”

A few rules of thumb to keep in mind when stretching:

• Don’t stretch too far, especially in the beginning. Increase your stretching after you feel yourself relax.
• Breathe slowly, deeply, and naturally exhale as you bend forward.
• Be sure not to bounce. Bouncing tightens the very muscles you’re trying to stretch.
• Do not try to force being flexible. Learn to stretch properly and flexibility will come with time.

Above all, don’t begin any exercise program without consulting a physician first. (Yes, stretching is a form of exercise!) And if any stretch causes a sharp pain, stop doing it.

Ready to improve your flexibility at home with some simple stretches?

Cohen recommends stretching at least 10 to 15 minutes each day, starting when you wake up. Stretching first thing in the morning can decrease stiffness after lying in bed all night. You’ll want to incorporate some stretches throughout the day as well—especially if you sit at a desk.

Consider these exercises:

• The hamstring stretch hits the hamstrings and even the calves. Focus on one leg at a time.
• The cat-cow stretch targets the lower back, quads, and glutes.
• Shoulder rolls target the chest, upper back, and of course, the shoulder.

Adam Cohen is a physical therapist with the Burke Rehabilitation Hospital and practice manager of WPHPA Rehabilitation Services in West Harrison. For an appointment, call 914-681-1116.

Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.

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Written by: Joanne Wallenstein

Category: Health

Published: 16 December 2024

Submitted by Dr. Brian Nicholas, Otolaryngology, Head & Neck Surgery
If you seem to be turning up the volume on all your devices, have a constant ringing sound in your ears, or can’t hear your friends at a noisy restaurant, it may be time to schedule a hearing test. Doing so just got easier: White Plains Hospital recently launched in-house audiology services at White Plains Hospital Medical and Wellness in Armonk, offering a variety of hearing tests and treatments.

This past summer, under the leadership of Dr. Brian Nicholas, the Director of Hearing and Balance at White Plains Hospital, the Hospital’s Otolaryngology practice debuted a dedicated sound booth equipped to test hearing in patients from infants to seniors. The large booth is also wheelchair accessible.

Having on-site services offers a major convenience for patients. “Previously, our patients had to go to an outside audiology facility, almost always on a different day, before coming to see me,” explains Dr. Nicholas. “The on-site testing booth has made a world of difference for our patients and has been a huge paradigm shift for everyone in a very positive way.”

Dr. Nicholas notes that almost every new patient he sees requires an audiogram, a test that takes about 20-30 minutes. An audiogram is a more sophisticated hearing test than what many may recall from grade school days. It objectively measures a patient’s degree of hearing loss by quantifying and qualifying the results. Dr. Nicholas and his team not only see patients whose primary complaint is hearing loss but also patients who experience dizziness or tinnitus (ringing in the ear), a condition that affects approximately 50 million Americans.

Dr. Nicholas suggests that most patients should begin hearing testing when they turn 50. Based on those baseline findings, additional testing can occur annually or, every two to five years. In certain occupations with high noise exposure, such as musicians, soldiers, or construction workers, earlier testing may be warranted. His practice is also seeing a larger number of younger patients which may be in part due to the prevalence of headphones and earbuds.

The Hearing-Cognition Link
In the medical community, there has been a lot of discussion recently about the link between cognitive decline and hearing loss. “While we do not know if the link is causal or not, we do know definitely that rehabbing an individual’s hearing protects against cognitive decline,” says Dr. Nicholas.

Patients with hearing loss have a range of available treatment options, depending on the cause and severity of the loss. Medications such as oral steroids or nasal sprays may help. If a patient experiences sudden hearing loss, however, they should be seen as quickly as possible for the best outcomes. “We will always squeeze in a patient for a same-day appointment for an otologic emergency,” Dr. Nicholas notes.

For severe and irreversible hearing loss, patients may benefit from hearing aids or cochlear implants. The good news is that patients can now discuss all these options with Dr. Nicholas and his team, often on the same day as their audiogram, in a streamlined process that allows them to quickly begin their journey to better hearing.

To schedule an audiology test with Dr. Nicholas and team at White Plains Hospital Medical & Wellness, located at 99 Business Park Drive in Armonk, call 914-849-3755.

Do You Need a Hearing Test?

Take the NIH assessment to help you determine if you need to have your hearing tested by a health professional.

Dr. Brian D. Nicholas is the Director of Hearing and Balance at White Plains Hospital, and sees patients at 122 Maple Ave. in White Plains and at 21 Laurel Ave., Suite 290, in Cornwall. To make an appointment, call 914-849-3755.

Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.

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Written by: Joanne Wallenstein

Category: Health

Published: 10 December 2024

(Submitted by Elizabeth DeRobertis, Registered Dietitian)
“Soup is good food” was Campbell’s motto for much of the 1970s and ‘80s. (Not only has that ad campaign long ended, the company recently announced plans to drop “soup” from its name after 155 years.) But does soup actually have health benefits? Following are some straight answers to some frequently asked soupy questions.

1. Does soup really have healing properties?

Yes, chicken soup in particular does have some scientifically supported benefits, especially when you’re sick. According to research, chicken soup has been shown to slow the movement of neutrophils (a type of white blood cell), potentially reducing inflammation and alleviating symptoms of upper respiratory infections such as congestion.

2. Do cooked vegetables in soup retain their nutritional value?

While cooking can reduce certain vitamins like Vitamin C, many nutrients such as fiber and minerals (potassium, calcium, magnesium) remain intact. Some nutrients, like lycopene (found in tomatoes) and beta-carotene (found in carrots) become more readily absorbed after cooking.

3. Quinoa is frequently used as a substitute for barley in soups. Which is better for you?

Quinoa is higher in protein and contains all nine essential amino acids, making it a complete protein. Quinoa also has a lower glycemic index compared to barley, which can be a better choice for those managing blood sugar levels. On the other hand, barley is higher in dietary fiber, which is beneficial for digestive health

4. Besides starting with a low-sodium broth, what else can you do to make homemade soup healthier?

To reduce fat and calorie content in soups, you can swap out cream for unsweetened almond milk, coconut milk, or Greek yogurt. Studies show that these alternatives offer similar textures while significantly lowering fat content.

Additional suggestions:

• Add legumes like beans or lentils to boost protein and fiber, making the soup more filling and nutritious
• Use lean proteins by opting for skinless chicken, turkey, or tofu instead of higher-fat meats like sausage or fatty cuts of beef
• Increase vegetable content to boost nutrient density by adding more veggies like spinach, kale, zucchini, and carrots
• Use spices and herbs for flavor and to reduce reliance on salt by using fresh herbs (parsley, cilantro) and spices (turmeric, cumin, chili flakes) to enhance the flavor profile
• Go with whole grains or brown rice in place of refined grains
• You can follow the above recommendations as well when it comes to heartier fare like chili and stew.

5. What kinds of soups do you like/recommend?

I tend to enjoy soups that are nourishing and packed with flavor. One of my favorites is lentil soup because it’s hearty, rich in plant-based protein, and loaded with fiber. The combination of lentils, vegetables, and spices makes it comforting while still being light and healthy. It’s also versatile; you can add whatever vegetables you have on hand, and it’s easy to customize the spice level.

Another favorite is butternut squash soup for its creamy (non-dairy) texture, high Vitamin A content, and mildly sweet flavor.

Each of these suggestions is backed by research showing how small changes to soup ingredients can boost its overall health benefits.

For other ideas, I recommend the following sites:

https://www.eatingwell.com/gallery/8024847/winter-soups-to-make-forever/
https://www.delish.com/cooking/nutrition/g660/healthy-soups-myplate/
https://www.prevention.com/food-nutrition/healthy-eating/g22566576/slow-cooker-soup-recipes/

If you are still in doubt, contact a professional dietitian.

Elizabeth DeRobertis is a Registered Dietitian with the Scarsdale Medical Group. To make an appointment, call 914-723-8100.

Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.