Suffolk County District Attorney Raymond Tierney has announced the indictment of George Swanton, a 62-year-old man accused of robbing a Teacher’s Federal Credit Union in Commack earlier this month.
“This defendant allegedly entered the bank, threatened a teller and decided to steal cash that did not belong to him to finance a drug fueled binge and now he will be held accountable for his actions,” said Tierney.
Based upon the investigation from the Suffolk County Police Department, on Oct. 7, Swanton allegedly stole a minivan from a group home and used it the next day to drive to the Teachers Federal Credit Union branch on Vanderbilt Motor Parkway. Once there, he allegedly handed the teller a note threatening the teller and demanding money. The teller gave him $10,400 and he fled.
Swanton spent the next two days at the Bay Shore Inn where he allegedly spent the money on drugs. On Oct. 10, he allegedly called 911 claiming that he had a bomb strapped to his chest and allegedly admitting that he had robbed a bank. After officers responded, he let them in the room and told them that he had recently robbed a bank in Commack and that the money was in his pockets.
At the time of the robbery, Swanton was allegedly disguised in female clothing when he took the van and robbed the bank. The clothing was recovered from the motel room where he turned himself in.
At his arraignment Swanton was held on $50,000 cash, $100,000 bond or $300,000 partially secured bond. His next court date is Nov. 14.
Defendants are presumed innocent until proven guilty.
Al Kopcienski, right, with his great-grandson in a Miller Place Fire Department Ambulance.
Photo courtesy Elizabeth Schwartz
Born 90 years ago this past Sunday, Al Kopcienski of Miller Place has led a life of uninterrupted service to his community.
Kopcienski’s sizable extended family flew in from around the country Oct. 22 to honor his life. On this joyous occasion, his daughter Elizabeth Schwartz thought it necessary to look back on her father’s life and reflect upon his achievements.
In an interview, Schwartz shared her father’s long commitment to the area. “My dad has been so invested in this community in a very quiet way,” she said. “The community needs to know. We need to remember people who are our unsung heroes.”
Kopcienski’s legacy of community service spans nearly a century. Among his many posts, he served as president of the Mount Sinai School District Board of Education, more than 60 years with the Port Jefferson Rotary Club, and the Miller Place Fire Department where he served as chief from 1967-68.
He lives by the Rotarian motto, “Service above self.” Schwartz said she and her siblings were also raised to follow this ethos.
“We were all raised — all eight of us — were raised with this mantra, ‘Service above self,’ that hard work is good work, that our job is to give to the community,” she said. “It is about community and not always about one person or self.”
Over the past nine decades, Kopcienski has witnessed firsthand the gradual transformation of the area. He said the little farming economy he once knew has gradually become a bustling environment.
“This area was a big farming area, and through the transition of years the farmers have disappeared,” he said. “The farming industry disappeared, and then the developers came in and started building houses.”
Despite the differences today from the undisturbed landscape Kopcienski knew growing up, he said young people can still derive vital lessons from his generation.
“One of my favorite sayings is ‘rest means rust,’” he said, emphasizing the value of physical movement and manual labor. “The service industry is well organized and has well-paying positions.”
While on the Mount Sinai school board, Kopcienski pushed for expanding opportunities for students pursuing professional trades. While today, many may place higher education at a premium, he still sees the value of these alternative career paths.
“There was a local superintendent of schools that would say, ‘All my kids graduate and go on to college,’” Kopcienski said. “I said to him, ‘What about the poor kid that can’t go on to college? What about the kid who went to BOCES, a trade school, where he spent half the day at school and then learned a trade?’” He added, “One of the problems we have is that people don’t want to get their hands dirty.”
Even at 90 years old, Kopcienski is still getting his hands dirty today, driving the ambulance for the fire department. He said he receives his fair share of raised eyebrows when arriving on the scene of an emergency.
“They say, ‘That old man’s driving the ambulance?’” he joked. Schwartz interjected, adding, “He comes home and tells us about all of the old people he drives to the hospital. And I said, ‘The old people, like 20 years younger than you, Pop?’ He said, ‘Yeah.’”
Despite the many changes he has observed over time, Kopcienski sees reason for hope. With 24 grandchildren, he now gets his chance to sit back, watch and follow the rising generation as it embarks on its path.
Still, at 90, there appear to be no signs of rust or rest on this lifelong community servant.
It was on a rising tide in mid-afternoon, on an 82-degree late summer day, that I slipped into the opening of the kayak, placed my feet on the rudder controls and pushed off the gently sloping bank in the southern reaches of Stony Brook Harbor, not too far from the famous Hercules Pavilion positioned along the harbor’s edge.
Stony Brook Harbor. Photo by John Turner
Even in shallow, foot-deep water I was easily able to ply the kayak along the shoreline. The first view that drew my attention were nine bright white, long-necked wading birds. Egrets they were, both the larger American Egret and the more diminutive Snowy Egret feeding in the shallow water of the creek that spills from the Stony Brook Grist Mill. Their likely targets were small, two-inch long baitfish, schools of which I would repeatedly see in the hours ahead as I explored the harbor.
Within a couple of minutes I had plied across a deeper channel running alongside Youngs Island and moments later alongside one of the many marsh islands found within the harbor.
For the next four hours I explored the many gifts Stony Brook Harbor had to offer — red beard sponges, several species of floating seaweeds, fiddler crabs scuttling across sand flats, baby horseshoe crab molts, the aforementioned baitfish and their pursuers — baby bluefish known as snappers, snapping the placid tension of the water surface — countless shells, and, of course, the birds: Double-crested Cormorants (many, comically, with their wings outstretched, drying in the sun); more long-necked and long-legged wading birds; a small plover pulling on a long red worm; the plaintive, three part call of Greater Yellowlegs; the ubiquitous gulls; and an adult Bald Eagle, dominating the sky over the southern edge of the harbor.
Like tiny sailboats, many bird feathers floated over the placid surface of the water during the visit, a tell-tale sign that late summer is a time for many birds to molt by replacing older worn out feathers with new ones.
That small plover was not a Piping Plover but its darker colored cousin — the Semipalmated Plover, so named because its feet are partially webbed. A handsome bird the color of chocolate on the top of its head and back, a bright white belly, breast, and throat offset by a black chest band and line through the eye, and an orange bill and yellow-orange legs, the Semipalmated Plover breeds in the far north; this bird probably flew south from Labrador, Nova Scotia, or Northern Quebec, but perhaps even further north in its breeding range above the Arctic Circle, to make its way to Stony Brook Harbor on its much longer journey to the Caribbean or South America.
The same is true for the Greater Yellowlegs, a slightly larger shorebird with a salt-and-pepper plumage with, you guessed it! — bright yellow legs. The plover was feeding in a sand/mud flat and the three yellowlegs in very shallow water adjacent to the flat. Suddenly, the yellowlegs exploded into the air, winging away rapidly, apparently due to some danger they could (but I could not) perceive. Their emphatic calls rung out over the water, harkening to more desolate and windy places.
This little shorebird vignette in the harbor illustrates and underscores the value it and countless other coastal embayments on the East Coast play as critical way stations for migrating shorebirds that stitch together the Northern and Southernhemispheres. These are like the highway rest stops we use while traveling, providing opportunities for these long distance migrants to feed and rest.
Ribbed mussels along the harbor. Photo by John Turner
As I turned south into the more open waters at the southern end of the harbor I slid by a long muddy embankment, the leading edge of a salt marsh, when two objects caught my eye — many clumps of Ribbed Mussels and dozens of Cordgrass or Spartina plants in full bloom.
Ribbed mussels are less well-known and appreciated than the edible Blue Mussel since, unlike the latter species, they are not harvested for food. Nevertheless, they are very important to the healthy functioning of tidal wetlands. So named because of the numerous parallel ribbed lines that run the length of its shell, this species grows in bunches in the mud, often tangled in the roots of Cordgrass (Spartina alterniflora), with which they have a “mutualistic” or mutually beneficial relationship.The mussels benefit from anchoring their shells, through the use of byssal threads, to the roots of Spartina and also benefit from the density of the plant shoots that makes it harder for predators, like crabs, to gain access.
The plant benefits by the waste products excreted from the mussel as it is high in nitrogen which acts as a plant fertilizer. The material also helps to build the marsh — filtering tiny organic particles out of the water column and depositing it on the marsh. Because of these important services the Ribbed mussel is referred to as an “ecosystem engineer.”
Cordgrass in bloom along Stony Brook Harbor. Photo by John Turner
Cordgrass is the most recognizable plant of the marsh. It dominates the view of much of the harbor and along the lower elevations of the tidal marsh, with its sister species Salt Hay (Spartina patens), occurring in the higher portions. These are two of only a small number of plants that can tolerate the presence of salt and its desiccating qualities; they do this by extruding the salt from pores in the surface of the frond; take a close-up view and you can often see the salt crystals sparkling along the stems of the plant.
Cordgrass is wind pollinated and not surprisingly, therefore, their interesting one-sided flowers aren’t showy nor do they exude nectar in an effort to lure pollinating insects. The winds care not for such things. Still, they are beautiful and arresting as the hundreds of flowers on each stalk move in the slightest breeze.
Unfortunately, a storm cloud has appeared over the harbor that would likely compromise its beauty and ecological quality. This “cloud” is in the form of two large docks proposed on properties located in the harbor’s shallow southern end in the Village of Nissequogue.
Despite the fact there are two commercial marinas in the northern reaches of the harbor at which a boat can be stored or the fact each property owner currently has access to launch kayaks or canoes from the shore, these residents are seeking approval to install monstrously long docks that would jut well out into the water. One is more than two hundred feet long.
The proposed site for one of the docks. Photo by John Turner
Installing the dock pilings would be disruptive to the harbor bottom, cause turbidity and sedimentation problems, affecting wetland dependent wildlife such as diamondback terrapins (I saw a dozen terrapins floating and swimming in the southern portion of the bay on the kayak visit and fifteen from a vantage point onshore at Cordwood Park about a month earlier).
Turbidity problems and disruption to the harbor bottom by “prop scouring” will occur each and every time boats are run out on low tide. Further, the docks will make it more difficult for you and I to walk along the shoreline as is our legal right “to pass and repass” along the shoreline as guaranteed by the Public Trust Doctrine and did I mention the ugliness and visual blight caused by the docks at a site landscape painters find inspiration?
Perhaps of greater concern is the precedence that approval of these two docks could establish. If these are approved, what’s to stop the harbor’s “death-by-a-thousand-cuts” as several dozen other property owners ringing the harbor, through time, request the same?
And is it reasonable to assume that, as the years roll by, these owners clamor for the very shallow southern reaches of the harbor to be dredged to ease navigation and better accommodate their boats?Yes, it is.
For the sake of this most special and unique place the request for these mega docks must be denied. The public interest in, and use of, Stony Brook Harbor and recognition of the significant ecological value of the harbor dictate against approval and must prevail. Will public officials heed the call?
A resident of Setauket, John Turner is conservation chair of the Four Harbors Audubon Society, author of “Exploring the Other Island: A Seasonal Nature Guide to Long Island” and president of Alula Birding & Natural History Tours
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‘Beween Stony Brook Harbor Tides’
If you wish to learn more about the human and natural history of Stony Brook Harbor, I encourage you to read “Between Stony Brook Harbor Tides — The Natural History of a Long Island Pocket Bay” authored by Larry Swanson and Malcolm Bowman, two professors who taught at Stony Brook University’s School of Marine and Atmospheric Sciences. The book provides an overview of the natural conditions that shape the harbor, the human imprint on the harbor, and the many species of wildlife that call it home. It is a most worthwhile read.
Being a Trustee of a trust carries serious responsibilities and trustees are compensated for their time.
Section 2309 of New York’s Surrogate’s Court Procedure Act sets forth how to calculate the amount of commission. Under the statute, Trustees receivecommissions on the amount of property paid out and annually. However, keep in mind that the trust agreement can override the statute. The creator of the trust (Grantor) and Trustee may agree to a different amount, or the Trustee can waive the right to commissions altogether.
The statute lays out that the Trustee is entitled to a commission of 1% of any trust principal paid out. In addition to the 1% commission on distributions of principal, the following fee schedule sets out the Trustee’s annual commissions:
(a) $10.50 per $1,000 on the first $400,000 of principal
(b) $4.50 per $1,000 on the next $600,000 of principal
(c) $3.00 per $1,000 on all additional principal.
Take the simple example of a trust with $1 million dollars in assets that directs $200,000 be paid out to the beneficiaries upon the Grantor’s death. The Trustee is entitled to a $2,000 commission for the distribution and then $5,200 annually. The statute also provides for reimbursement for reasonable and necessary expenses.
The trustee can choose to collect the commission at the beginning of the year or at the end of the year. But once the Trustee chooses a time they must collect the commission at that time of year every year going forward. Any successor or substitute Trustee must follow the same schedule.
Pursuant to SCPA §2309(3), annual commissions must come one-third from the income of the trust and two-thirds from the principal of the trust. Unless the trust says otherwise, commissions are payable one-third from trust income and two-thirds from trust principal. The only exception is for charitable remainder unitrusts or annuity trusts. In such cases, the commissions are paid out of principal, not out of the annuity or unitrust payments.
When deciding what the Trustee’s commission should be, it is important to keep SCPA 2309(3) in mind. This is especially true when the only asset in the trust is the Grantor’s home. Until the home is sold and the proceeds paid out, the Trustee is not entitled to the 1% commission.Likewise, if the home is not generating rental income, then the one-third of the trustee’s commission is not payable under 2309. This may not be important if the Trustee is a beneficiary, but there is no incentive for a non-beneficiary Trustee in this situation.
Determining how to calculate the correct commission owed a Trustee can be complicated. Consulting an experienced estate planning attorney can make the process much easier to navigate. These discussions should be had upon creation of the trust as well as when the Trustee starts managing the trust.
Nancy Burner, Esq. is the founder and managing partner at Burner Law Group, P.C with offices located in East Setauket, Westhampton Beach, New York City and East Hampton.
Update: Madeline Rivera-Cordon has been located unharmed. Suffolk County Police arrested an 17-year-old male in connection with Madeline who was located at his Copiague home on Chestnut Place on Oct. 28. The 17-year-old has been charged with Endangering the Welfare of a Child. He will be arraigned on a later date.
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Suffolk County Police Fourth Squad detectives are seeking the public’s help to locate a 12-year-old Ronkonkoma girl who was reported missing.
Madeline Rivera-Cordon was last seen leaving her residence, located on Pond Road on October 19, at approximately 7 p.m. Detectives believe she might be in Brentwood, Central Islip or Patchogue.
Rivera-Cordon is Hispanic, 4 feet 8 inches tall, and approximately 80 pounds. She has brown eyes and brown hair.
Detectives are asking anyone with information on her location to call 911 or Fourth Squad detectives at 631-854-8452.
She is a greeter, a corporate concierge, a facilitator, a point of contact for people traveling thousands of miles, a Spanish translator, an important contact in case of emergencies, and whatever else visitors need.
While Mercy Baez, who was promoted to User Program Coordinator for the National Synchrotron Lightsource II and the Laboratory for BioMolecular Structure at Brookhaven National Laboratory early in October, wears many hats, one of the only ones she doesn’t wear is scientist, although that doesn’t keep her from appreciating and taking pride in the research conducted at the Department of Energy facility.
“We’re helping them and they are helping the world,” Baez said.
BNL has a steady stream of users who apply for time at the various research facilities at the national laboratories.
Baez is specifically responsible for providing a wide range of support and services to the NSLS II and the LBMS. Users, which is how BNL describes potential visiting scientists who conduct research at the lab’s facilities, submit proposals to her office, which then distributes them to a proposal review panel.
When visiting scientists learn that their work, which includes monitoring batteries as they function and searching for fine structural sites in the molecular battle against pathogens, has earned a high enough score to receive coveted time on the lab’s instruments, they prepare for their visit by interacting with Baez and her current team of four by getting registered and approved for access.
Baez offers soup to nuts guidance that often also includes helping users literally find soup, nuts and numerous other items. Baez ensures that users take any necessary training courses, provides guidance regarding registering for on site access to BNL, provides information on the steps or items necessary when they arrive, helps find nearby hotels, coordinate travel to and from the lab and, if necessary, secures places to stay if they miss their planes, get snowed in or have other unforeseen changes in their schedules.
As of October 1st, visitors also have to have some type of active shooter training to access the lab’s facilities. Currently, users are required to take five training courses. Last week, the lab decided to incorporate active shooter training into one of these other training courses.
The lab has always had routine emergency training courses and drills for lab employees. With the changing times and current events, the lab is looking to equip users for such emergencies. The lab hopes never to have to use this training, but if such an event occurs, staff and users will know how to handle such a situation.
In addition to training to help users prepare to visit the facility, Baez provides visitors with a host of on site facilities, including adaptors in case they are using European electronics that don’t connect with the outlets, laptops in case the computer a scientist brought isn’t working, conference rooms for impromptu meetings, and dorm rooms for a respite while running time-intensive experiments.
BNL hosts employee resource groups including the African American Advancement Group, the Asian Pacific American Association, the Brookhaven Veterans Association, Brookhaven Women in Science, the Early Career Resource Group, the Pride Alliance and the Hispanic Heritage Group. Baez said the lab tries to involve users and visitors in as many cultural and social events as possible, which include outings to dinners, plays and cultural virtual cooking classes.
In September, Baez participated in the Port Jefferson Dragon Boat Race Festival which the Asian PacificAmerican Association sponsored.
Baez, whose mother is from Puerto Rico and whose father is from Ecuador, is a member of the Hispanic Heritage Group.
A people person
A member of the user offices since 2003, Baez had recently been responsible for coordinating conferences, workshops, and training courses, including financial and logistical aspects of the events for NSLS-II and the LBMS. She had been functioning as the user program coordinator since January, when Gretchen Cisco retired. Baez feels fortunate to have worked with Cisco since she joined NSLS in 2005.
A self-described “people person,” Baez said she loves the opportunity to interact with scientists from all over the world. She particularly appreciates the chance to get to know about other cultures and has added destinations to her travel itinerary from speaking with visitors. She is hoping to travel to Morocco and Peru next year and is hoping to travel to Japan and a few other countries in the near future.
Coming from a Latina family that tends to be loud and outspoken and whose family gatherings often includes more than 30 people, she has learned to speak in a softer voice, particularly with people from other cultures or backgrounds.
She also has a tendency to speak quickly and has learned to slow the pace down so visitors who haven’t interacted with her can understand what she’s saying.
A resident of Medford, which is a ten-minute drive from the lab, Baez has a son Xzavier and a granddaughter Francesca. She is excited for the upcoming arrival of her second granddaughter in November.
When she’s not at the lab, she uses her leisure time to go hiking, fishing and camping.
With her then teenage son in tow, she went to the jungle of Belize for a survival course, where they learned how to catch their own food, build shelters, and harpoon fish. She also learned which plants are safe to eat and which are poisonous.
While her work responsibilities can be hair-raising, particularly in emergencies, she “loves the feeling that I was able to help a scientist, whether to get him or her on site or in an emergency,” she said. Knowing that she’s a part of making all this science happen makes her day and job rewarding, she said.
Baez has had some requests from scientists who have wanted cultural foods, such as Turkish or vegan dishes, that might be harder to find, particularly during off hours.
Around Thanksgiving each year, some visitors have asked if they can hunt wild turkeys at BNL, which is located within the Pine Barrens and has turkeys and deer wandering on site. She has told those users that the lab does not allow hunting.
Hunting aside, Baez said she is “here to help [users] do what they need to do.”
Pictured above, the PJSTCA executive board. Photo by Raymond Janis
The Port Jefferson Station/Terryville Civic Association met Tuesday, Oct. 25, at Comsewogue Public Library for its monthly general meeting covering various topics.
Due to a recent shortage of Suffolk County COPE officers, civic vice president Sal Pitti, whose background is in law enforcement, delivered the public safety report. He concentrated on the crime trend of catalytic converter thefts in the area.
“It’s a multiagency, multilevel thing going on, and we’re not the only ones,” he said. “They’re getting hit upstate. They’re getting hit downstate. They’re getting hit everywhere in New York and in other states.”
The most popular models among auto thieves, according to Pitti, are the older models of the Honda Accord, Honda CR-V, and Ford F-150. Given the uptick in this phenomenon, he announced the Suffolk County Police Department is exploring an auto crimes unit.
“The last time I talked to the commissioner [Rodney Harrison], he told me he’s working on establishing an auto crimes unit … that can get more in-depth, more cross agency and get more information from other places,” he said.
A student representative from Comsewogue School District announced an upcoming Halloween event at the high school. “This upcoming Friday, Oct. 28, from 4 to 6 [p.m.] is Trick or Treat Street at the high school with diverse clubs and organizations creating a safe environment for the young trick-or-treaters,” he said.
With news from the library, Comsewogue director Debbie Engelhardt announced that Andrea Malchiodi has recently assumed the role of the assistant library director.
“Andrea brings excellent experience to the library, most recently having worked at the Lindenhurst Memorial Library as a department head and prior to that at Mastics-Moriches-Shirley [Community Library],” Engelhardt said.
Also making an appearance was Bruce Miller, former Port Jefferson Village trustee. Miller gave a string of updates on the ongoing efforts to electrify the Long Island Rail Road’s Port Jefferson Branch line.
Though MTA is funneling billions of dollars throughout New York City and Nassau County, Miller held that the railroad is showing little concern for the needs of its North Shore riders.
“There’s $10 billion on the table for the MTA, and they don’t show a lot of preference for the Port Jefferson/North Shore line,” Miller said. “They’re stripping off ridership from this line here, who are commuting to Ronkonkoma and some [going] as far as Hicksville or Huntington to get a decent ride.”
Responding to this assessment, Charlie McAteer, the civic organization’s corresponding secretary, concurred. “I think your point is well taken that we’re losing ridership because it’s inconvenient,” he said.
Pitti chimed in, discussing how electrification would tie into an overall plan to redevelop the Lawrence Aviation property. However, according to him, the gears can only begin to turn with a commitment from the MTA-LIRR.
“Everything is set and ready to move forward, but we all know how everything moves,” the vice president said. “We’re basically waiting for the MTA.”
Garboski said the Town Board selected a map that constituted the least amount of change for Council District 1. This district encompasses Port Jefferson Station and Terryville. “They made the least amount of change for our area,” he said.
While CD1 remained primarily unchanged by the end of the redistricting process, a tiny sliver of the community east of Pine Street shifted into CD2. However, Garboski suggested this change was understandable.
“Most of the people in the area that got redistricted go to Mount Sinai schools,” he said. “Everything else stays. The [Train Car] Park stays in our area. The revitalization area. All of the things that everyone was concerned about, we have.” Following this outcome, the civic leadership sent a letter of thanks to the Town Board for keeping the PJS/T community intact.
Before adjourning, Garboski and Pitti announced they had sold their houses recently. Within about a year, both will no longer be residents of the area, precipitating a turnover of the civic’s top two posts.
The body passed a resolution to allow the two civic leaders to stay in their seats for the interim period. A special election will likely take place in the fall of 2023.
The Port Jefferson Free Library, 100 Thompson St., Port Jefferson presents The Homegrown String Band in concert Sunday, Nov. 6 at 2 p.m.
The Homegrown String Band™ celebrates the American tradition of families making music together. This family band’s repertoire includes a healthy portion of early country music classics by the likes of The Carter Family and Delmore Brothers, along with a tasty sprinkling of original material inspired by the rural American string band and folk traditions of the nineteenth, twentieth, and twenty-first centuries. Comprised of husband and wife plus daughter, this dynamic trio adds their own musical DNA to an American tradition, taking you on a musical journey from ancient ballads of the British Isles to blues and bluegrass of the twentieth century.
The family has been performing together for twenty-five years, playing such venues as The National Theatre in Washington DC to the Festival of American Music in Branson Missouri.
Open to all. Pre-registration is necessary to keep the music flowing. Sign up at portjefflibrary.org, or call 631-473-0022 to reserve a seat.
Coronary artery disease is the most common type of heart disease, which can cause heart attacks. How common is it? According to the Centers for Disease Control and Prevention, about 6.7 percent of U.S. adults over the age of 19 have coronary artery disease (CAD) (1). There are 805,000 heart attacks in the U.S. annually, and 200,000 of these occur in those who’ve already had a first heart attack.
Among the biggest contributors to heart disease risk are high blood pressure, high cholesterol, and smoking. In addition, if you have diabetes or are overweight or obese, your risk increases significantly. Lifestyle factors also contribute to your risk: poor diet, lack of physical activity and high alcohol consumption are among the most significant contributors.
This is where we can have a tremendous impact and significantly reduce the occurrence of CAD. Evidence continues to highlight lifestyle changes, including diet, as the most important factors in preventing heart disease. Changes that garner a big bang for your buck include the consumption of chocolate, legumes, nuts, fiber and omega-3 polyunsaturated fatty acids (PUFAs).
Chocolate’s benefits
Preliminary evidence shows that two pieces of chocolate a week may decrease the risk of a heart attack by 37 percent, compared to those who consume less (2). However, the authors warned against the idea that more is better. In fact, high fat and sugar content and calorically dense aspects may have detrimental effects when consumed at much higher levels. There is a fine line between potential benefit and harm. The benefits may be attributed to micronutrients referred to as flavonols.
I usually recommend that patients have one to two squares — about one-fifth to two-fifths of an ounce — of high-cocoa-content dark chocolate daily. Aim for chocolate labeled with 80 percent cocoa content.
Alternatively, you can get the benefits without the fat and sugar by adding unsweetened, non-Dutched cocoa powder to a fruit and vegetable smoothie.
Who says prevention has to be painful?
Increase dietary fiber
Fiber has a dose-response relationship to reducing risk. In other words, the more fiber you eat, the greater your risk reduction. In a meta-analysis of 10 studies, results showed for every 10-gram increase in fiber, there was a corresponding 14 percent reduction in the risk of a cardiovascular event and a 27 percent reduction in the risk of heart disease mortality (3). The authors analyzed data that included over 90,000 men and 200,000 women.
According to a 2021 analysis of National Health and Nutrition Examination Survey (NHANES) data from 2013 to 2018, only 5 percent of men and 9 percent of women get the recommended daily amount of fiber (4).
The average American consumes about 16 grams per day of fiber (5).
So, how much is “enough”? The Academy of Nutrition and Dietetics recommends 14 grams of fiber for each 1,000 calories consumed, or roughly 25 grams for women and 38 grams for men (6).
We can significantly reduce our risk of heart disease if we increase our consumption of fiber to reach the recommended levels. Good sources of fiber are fruits and vegetables with the edible skin or peel, beans and lentils, and whole grains.
Consume more legumes
In a prospective (forward-looking) cohort study, the First National Health and Nutrition Examination Survey Epidemiologic Follow-up Study, legumes reduced the risk of coronary heart disease by a significant 22 percent (7). Those who consumed four or more servings per week saw this effect when compared to those who consumed less than one serving per week. The legumes used in this study included beans, peas and peanuts. There were over 9,500 men and women involved, and the study spanned 19 years of follow-up.
I recommend that patients consume at least one to two servings a day, or 7 to 14 a week. Imagine the impact that could have, compared to the modest four servings per week used to reach statistical significance in this study.
Focus on healthy nuts
In a study with over 45,000 men, there were significant reductions in CAD with omega-3 polyunsaturated fatty acids (PUFAs). Both plant-based and seafood-based omega-3s showed these effects (8). Good sources of omega-3s from plant-based sources include nuts, such as walnuts, and ground flaxseed.
Your ultimate goal should be to become “heart attack proof,” a term used by Dr. Sanjay Gupta and reinforced by Dr. Dean Ornish. While even modest dietary changes can significantly reduce your risk, the more significant the lifestyle changes you make, the closer you will come to achieving this goal.
References:
(1) cdc.gov. (2) BMJ 2011; 343:d4488. (3) Arch Intern Med. 2004 Feb 23;164(4):370-376. (4) nutrition.org (5) NHANES 2009-2010 Data Brief No. 12. Sep 2014. (6) eatright.org. (7) Arch Intern Med. 2001 Nov 26;161(21):2573-2578. (8) Circulation. 2005 Jan 18;111(2):157-164.
Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com.
Smithtown East co-captain Karson Catalanotto spikes the ball for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East’s Mia Sullivan digs one out for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East co-captain Karson Catalanotto spikes the ball for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East’s Jayda Feeney battles Bailee Williams in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Ward Melville sophomore Alexa Gandolfo spikes at net for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Sophia DiGirolamo spikes at net for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Smithtown East senior Emma Cawley battles at net for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East co-captain Karson Catalanotto sets the play for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East junior Julia Cerullo from the service line for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East junior Lilly Schwartz keeps the ball in play for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East senior Allie Kahn from the service line for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East’s Mia Sullivan keeps the ball in play for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East junior Ava Finnamore spikes at net for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East’s Mia Sullivan keeps the ball in play for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East juniors Ava Finnamore and Jadya Feeney battle at net for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East junior Ava Nucci serves the ball for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East senior Emma Cawley battles at net for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East seniors Emma Cawley with a kill shot for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East co-captain Karson Catalanotto serves the ball for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Smithtown East seniors Emma Cawley and Allie Kahn battle at net for the Bulls in the Suffolk Class AA quarterfinal Oct. 27. Bill Landon photo
Ward Melville junior Kelsey McCaffrey keeps the ball in play for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Point, Patriots. Credit: Bill Landon
Ward Melville senior Mackenzie Heaney from the service line for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Gianna Hogan serves for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Sophia DiGirolamo from the service line for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Bailee Williams drops the ball in for the point in the Suffolk Class AA quarterfinal round at home Oct. 27. Photo by Bill Landon
Ward Melville senior Mackenzie Heaney sets the play for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville sophomore Emma Bradshaw from the service line for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Sophia DiGirolamo keeps the ball in play for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville sophomore Alexa Gandolfo spikes at net for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville’s Emma Bradshaw (l) and Jasmine Gandolfo battle at net for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Gianna Hogan sets the play for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Ward Melville senior Sophia DiGirolamo sets the play for the Patriots in the Suffolk Class AA quarterfinal round at home Oct. 27. Bill Landon photo
Down by two sets, Smithtown East girls volleyball rallied in set three to tie the game, 22. All were looking to stay alive but Ward Melville’s relentless offensive attack was too much to handle on Oct. 27.
Sophomores Emma Bradshaw and Alexa Gandolfo delivered 19 kills between them, powering the Patriots to a three-game sweep, 25-13, 25-19, 25-22, in the quarterfinal Class AA playoff round. The win propels the No. 2 Patriots to the semifinals on Tuesday, Nov. 1, where they’ll square off against No. 3 Bay Shore at home.
Game time is scheduled at 4 p.m. Admission tickets can be purchased online at gofan.co/app/school/NYSPHSAAXI.
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