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A Saratoga TODAY Publication

Healthy S aratoga Spring / Summer 2016


With Marcie Fraser

Healthy Recipes Nutrition and cooking tips

Women’s Heart Health



Ballston spa hs



A Healthy You Starts


Owner/Publisher Chad Beatty

General Manager Robin Mitchell

Managing Editor Chris Vallone Bushee

Creative Director Alyssa Jackson

Graphics Department Alyssa Jackson Andrew Ranalli Morgan Rook

Advertising Sales Jim Daley Cindy Durfey

Unfortunately people seem to have a lot of dreams about their health and fitness. Everyone wants six-pack abs or the cardiovascular endurance of a long-distance runner, but no one wants to get off the couch. After all, the thought of a strenuous workout program or restrictive diet does seem daunting. The good news is, neither of them has to be.

The longest journey begins with a single step. Our goal is to break down this process, or any process, into small manageable tasks. Then we simply complete those tasks repeatedly for a predetermined period of time. Research shows that it takes 21 days to form a new habit, so I recommend a period of 1 month for each new task. While I unfortunately will not be able to provide you with much depth in this limited space, I can point you in a direction and give you a map. I also recommend adding motivational books to your daily reading list (I have supplied some ideas below).

To begin our road map, I want you to ask yourself these simple questions and write down the answers.

1. What is my goal? (Tape this goal to your bathroom mirror) 2. What are 5 steps that I need to do to reach my goal? 3. What is the first step I need to take from my list?

Contributing Writers Arthur Gonick Carrie Rowlands Johnson Chad Vaughn, OD Harry Jameson Darling Jodie Fitz Kate Maynard Madison Messina Marcie Fraser Megan Harrington Megin Potter Norra Reyes Susan Halstead

Photographers Alice Corey Photography Kathy Kelley Larry Smith Matt McDonald

Published by

Saratoga TODAY Newspaper Five Case Street, Saratoga Springs, NY 12866 tel: (518) 581-2480 fax: (518) 581-2487

Healthy Saratoga is brought to you by Saratoga TODAY Newspaper, Saratoga Publishing, LLC. Saratoga Publishing shall make every effort to avoid errors and omissions but disclaims any responsibility should they occur. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without prior written consent of the publisher. Copyright © 2016, Saratoga TODAY Newspaper

As Albert Einstein so eloquently put it “A goal without a plan is just a dream.”

(This must be achievable and realistic) There you go! Do that first step and do it for one month. Then add your next step. I recommend you enlist an accountability partner who will keep you honest. It is easy to lie to ourselves, but harder to lie to someone else. Although all of our goals are specific to each of us, here are some ideas of simple steps you can take that may get you closer to your personal goal… -

Eat oatmeal for breakfast every Monday, Wednesday and Friday. Stretch for 10 minutes before bed every night. Do 50 jumping jacks and 25 push-ups every Monday and Wednesday. Walk around your neighborhood after dinner each weeknight. Wake up 5 minutes early 3x a week and do 10 deep squats.

It is that simple…Just do it, and do it over and over, and over. Make it a part of who you are. Your body, and your family, will thank you for it. God bless and stay healthy Saratoga.

Chad Beatty Publisher & Owner of Saratoga TODAY

Chad’s Book List Unbeatable Mind – Mark Devine The 7 Habits of Highly Effective People - Stephen Covey Eat to Live – Dr. Joel Fuhrman The Power of More – Marnie McBean Mindset – Carol Dweck



Harry Jamieson Darling has lived in Burnt Hills for the last 42 years. He founded the Burnt Hills Rowing Association in 1993 and has been first a president and then director of the Association ever since. Harry has rowed with the Aqueduct Rowing Club since 1983. You will typically find Harry in his single scull every Saturday and sculling with his wife Leah during the week. Harry’s three boys all rowed for Burnt Hills during their school years.


Jodie Fitz is a wife, working mother of three and the creator of the Price Chopper Kids Cooking Club. She will be releasing two cookbooks in 2015; The Chaotic Kitchen; a collection of recipes to help make the lives of busy families just a little bit easier when it comes to mealtime & Cooking Up Fun; designed to get kids taste testing and experimenting with foods.


20 year veteran journalist, currently working as the Health and Fitness reporter for TWC News. Her published book, WHERE’D MY BUTT GO? is a selfhelp nutrition book that contains the knowledge and experience gained from her work as a Behavioral Eating Specialist. Marcie holds a Master’s in Public Health and is working on her Doctorate. An avid ballroom dancer, tri-athlete and retired bodybuilding champion, Marcie has motivated and counseled thousands of individuals. She is considered by some, THE FOOD THERAPIST.



Arthur wishes everyone a joyous spring, and reminds everyone that, when embracing a healthier lifestyle in Saratoga, be sure not to power walk past the blooming flowers along the way. Take the time to enjoy the journey from point A TO B, and not rush – you’ll get there eventually!


Susan is a past Chamber Chair, former Treasurer of The Wesley Foundation Board, past co-chair of Soroptimist and currently serves as Secretary of The Flower and Fruit Mission of Saratoga Hospital as well as Chair of Saratoga County Health and Wellness Council. Susan is an avid runner and has competed in several triathlons and half marathons locally and throughout the state.


Megan is a freelance writer who has written for a variety of publications including national magazines, local newspapers, and websites. When she’s not writing, she enjoys training for marathons and coaching fellow runners. After spending the previous seven years in New York City, Megan and her husband recently relocated to Saratoga Springs and are loving their new community at the base of the Adirondacks.

CARRIE ROWLANDS JOHNSON With a firm belief that digital marketing is a must for small businesses, Carrie recently joined forces with photographer Alice Corey and created the blogging bar. The boutique agency provides blogging, SMM and photography services …and recently launched a brand new column in Simply Saratoga Magazine called, Simply… Saratoga Society. Carrie is also a licensed Real Estate Salesperson with Berkshire Hathaway. Read more of Carrie’s work (and a glimpse into life as a single mom of twin tenyear old boys) at


Kate Maynard, AICP is Principal Planner with the City of Saratoga Springs, is staff to Planning Board and coordinates long term initiatives for the City including implementation of Complete Streets.


Madison is a freelance writer who received her bachelor’s degree in Professional Writing from the State University of New York Cortland. She enjoys spending her free time writing books, exercising, and horseback riding. As a new comer to the area, Madison looks forward to the exciting opportunities ahead of her and wants to thank her mom for always supporting her creative adventures.


Megin is an expressive writer and artist with work published in books, newspapers, corporate communications and online. A resident of the region for over 20 years, she continues to discover anew the interesting people, places and products it has to offer. As a mother to her active young son, she is inspired to explore even more.


Norra joined Saratoga TODAY after nearly 20 years as a public policy analyst and lobbyist. Her writing has appeared in numerous publications, including government reports, blogs, newspapers, and a literary magazine. Norra has explored the technological advances of our time, such as green energy and biotechnology. She has also worked on the most serious sociological issues of our time, including poverty, violence, and education. Above all, she is simply a writer, and fortunate to be doing the work she loves.


Dr. Chad A. Vaughn, Optometrist, completed his undergraduate studies at Holy Cross College and his doctorate studies at The New England College of Optometry in Boston. Currently a member of the Beta Sigma Kappa International Optometric honor society, the American Optometric Association and the NYS Optometric Assoc. His specialties include family practice, specialty contact lens fittings including bifocal contacts, ocular disease diagnosis and management, laser surgery consultations, and postoperative care. Dr. Vaughn’s interests include golfing, running, swimming and spending time with his wife and two children.



Start here & join the #healthysaratoga movement!

Food and Nutrition 17

Four Seasons Cooking


Macro Nu

26 28 30

Recipes from... Saratoga Olive Oil Macro Nu My Saratoga Kitchen Table


Weeknights Made Easy... With Jodie Fitz


Clean Eating




it’s time to get moving! 38

Walkable-bikeable City


Workout with Marcie Fraser


Learn to Row


Adding Cardio to your routine


Take a Hike


Prenatal Yoga


Local Road races


Ymca Saratoga

It’s Time to Relax 59

An Editor’s day at medspa


Ada’s Artisan Tea

For Medical Needs

40 8  |  HEALTHY SARATOGA | 2016


Surgery options after weight loss


Eye Health


Womens Heart Health


The New Doc in Town


Saratoga County Ranks...


in New York State! The 2016 County Health Rankings are out and we’re thrilled to report that Saratoga County is now ranked as the #1 healthiest county in New York State


he study is conducted annually by the University of Wisconsin’s Population Health Institute and funded by the Robert Wood Johnson Foundation. In 2013 and 2014, Saratoga County ranked #5 while the county was ranked #3 for health outcomes in 2015. We want to applaud everyone in our community that has done something positive in their jobs or in their personal lives to make our county and themselves healthier. Being the #1 healthiest county in all of New York State is something we can all be proud of because it represents the work and commitment to wellness of so many organizations and people. In 2013, the Saratoga County Chamber of Commerce’s Board of Directors authorized the formation of a new Health and Wellness Council and I was honored to be named the Chair of this Council. In 2014, the Council decided to celebrate June as Employee Wellness Month. They organized a series of #healthysaratoga events. The council’s mission statement for the #healthysaratoga movement was established that year as well and states: “Ensure Saratoga County is one of the healthiest places to live and work!”

Since that time, the Council created:

• A new Health & Wellness Week, in January; • The #healthysaratoga HORSE Basketball Challenge, in March; • A vibrant set of events to celebrate Employee Wellness Month from a Twin Bridge Council employee lunchtime walk to a Networking Mixer and Wellness Fair at the Roosevelt Baths, in June; • A #healthysaratoga Silent Disco, in October.

Besides events, the council created a #healthysaratoga pledge program that now has more than 125 companies as signatories. Each one of these organizations has agreed to take real action to ensure Saratoga County is one of the healthiest places to live and work. The range of activities they will undertake generally focus on supporting employees in living healthier. For instance, helping employees to quit smoking, to eat better, to drink more water, and to be more active. BlueShield of Northeastern New York was one of the first partners to

10  |  HEALTHY SARATOGA | 2016

approach the Chamber offering to help our Health and Wellness Council. Since early in 2014, BlueShield has been a major sponsor and participant in the initiative. This June, they will be facilitating a workshop on workplace wellness as part of our #healthysaratoga Employee Wellness celebration. “As a proud partner in the #healthysaratoga initiative, we were thrilled to learn of Saratoga’s standing as the healthiest county in New York,” said Dr. Kirk Panneton, BlueShield’s Regional Executive and Medical Director. “The chamber should be commended for opening doors to good health for the residents and employers of Saratoga.” With employee representation on the Health & Wellness Council since it was formed, the Adirondack Trust Company has also been a leading contributor to this effort. In 2016, The Adirondack Trust Company became a major sponsor of the #healthysaratoga movement pledging to help the chamber to promote how companies and individuals can take action to improve their health. “It is so rewarding to see our community members rally together and achieve this distinguished recognition” said Stephan von Schenk, President of The Adirondack Trust Company. “This designation certainly promotes the

critical core values of being more active, eating healthfully, and working toward overall wellness. Thank you to all the volunteers who have led this initiative, and especially to the Chamber’s Health and Wellness Council and Saratoga Hospital for their tremendous efforts leading up to this recognition. We are grateful and honored to be a lead sponsor of the #HealthySaratoga initiative.” The work of the #healthysaratoga movement is not over. Getting to #1 in New York State shows progress and is worthy of celebration. But now we hope to expand the #healthysaratoga movement and to inspire even more people and companies to set and achieve health and wellness goals so that Saratoga County will become one of the healthiest places to live and work in all of the country. The county health rankings can be viewed here. For more information on the #healthysaratoga movement, please visit

The #healthysaratoga June Employee Wellness Celebration The Saratoga County Chamber of Commerce’s Health and Wellness Council will celebrate June as Employee Wellness Month for the third consecutive year. Special thanks to both The Adirondack Trust Company and BlueShield of Northeastern New York for sponsoring this celebration and all of the events associated with it. Below are some of the details: Saratoga Lion’s Club Duathlon – Sunday, May 29th, at the Saratoga Casino and Raceway. This is a USA Triathlon sanctioned event that will start at 8:00

a.m. and includes a 5K run, a 30K bike, and a 5K run. The Chamber’s Health and Wellness Council is encouraging organizations to participate in the Team Business Challenge where teams of 2 or 3 people from one organization will have each team member compete in 1 to 2 of the three legs of this race. Twin Bridges Council Lunchtime Walk – Friday, June 3rd, at the Clifton Park – Halfmoon EMS. This is a 1 mile walk where participants can go at their own pace on a path where they will walk in both Clifton Park and Halfmoon. Organizations are encouraged to bring as many of their employees, family and friends as possible. Registration starts at 11:30 a.m. and the walk begins at 12:05 p.m. Healthy snacks are provided. #healthysaratoga Networking Mixer and Wellness Fair – Tuesday, June 14, at the Roosevelt Baths and Spa, in the Saratoga Spa State Park. This event combines a traditional chamber networking mixer with exhibits from members of the Chamber’s Health & Wellness Council. This is a great opportunity to meet up with fellow chamber members over some healthy hors d’oeuvres and a cash bar while exploring the many ways that local organizations can help you and your employees to live a healthier life. The event begins at 5:00 p.m. and ends at 7:00 p.m. Strategies to Create & Improve Your Workplace Wellness Program – This #healthysaratoga inspired breakfast will be facilitated by BlueShield of Northeastern New York on Tuesday, June 21st, at the Embassy Suites, in Saratoga Springs. This event is for every organization that is thinking about starting or looking for ideas

to improve upon their own workplace wellness program. Registration and breakfast will begin at 7:30 a.m. and the program will conclude by 9:00 a.m. #healthysaratoga Scavenger Run – Hosted by iRun Local, this event will be held on Sunday, June 26, and features a scavenger run where participants will visit Health and Wellness Council member locations in downtown Saratoga Springs. At each location, you will obtain raffle tickets which can be returned at the end of your run/walk for door prizes. Registration at iRun Local, on Washington Avenue, will start at 2:30 p.m. with the scavenger run/walk starting at 3:00 p.m. and ending at 4:00 p.m. Firecracker 4 Run Your Colors Competition – Monday, July 4th, the Chamber’s Health and Wellness Council is again teaming up with the Firecracker 4 to invite and encourage local organizations to sign up a team of runners/walkers for this special event. This is the 10th running of the Firecracker 4, in downtown Saratoga Springs, with the race scheduled to start at 9:00 a.m. outside of the Saratoga Springs City Center. For more details about all of these #healthysaratoga June Employee Wellness Celebration events, we encourage everyone to visit

- Susan



These Chamber Members have already taken the pledge... ACE Hardware Corporation Adirondack Health & Wellness Adirondack Sports & Fitness Adirondack Trust Company Advanced Spray Foam Aflac New York, Melissa Murphy AIM Services All Good Things II Allegory Studios Alta Planning + Design Alzheimer’s Association American Diabetes Association Beltone Hearing Aid Center Bloom: A Movement Space BlueShield of Northeastern New York Bodywork Professionals Brownell Electric Corp. Capital District YMCA- Southern Saratoga CAPTAIN Youth & Family Services CASmith, LLC Clarity Juice LLC Complexions Spa for Beauty & Wellness Cornell Cooperative Extension of Saratoga County Couch White, LLP Criterium Crossfit Soulshine CT Male Associates Curtis Lumber Custom Fitness DeCrescente Distributing Co., Inc. Denali Wellness Center Saratoga Downtown Business Association Dr. Christina Mathiesen- General Dentistry Dr. Thomas Pray, DDS Ellis Medicine Ellis Primary Care - Ballston Spa Employee Benefits Center, LLC Espey Mfg. & Electronics Corp. Fallon Wellness Pharmacy of Saratoga, LLC Family Vision Care Center Fitness Artist Fleet Feet Sports Four Winds Hospital Saratoga Full Spectrum Healing Gentiva Home Health 12  |  HEALTHY SARATOGA | 2016

Gideon Putnam Resort & Spa Glens Falls Hospital Glens Falls Tae Kwon Do GLOBALFOUNDRIES Go Kids Go2Snax GP Global Trade LTD. Green Conscience Home and Garden Hard Balance Bodyworks Healthy Living Market and Cafe Helene Brecker Herbal Answers Informz Inc. iRun LOCAL Junda Video Enterprises Kim Klopstock’s The Lily & The Rose LiveWell ADK Saratoga/Gerber Family Chiro & Wellness Ctr. Marshall & Sterling Matt Smith, Chiropractor Medical Thermography Associates Miles Ahead Communications Monroe Consulting Group Namaste Yoga NBT Bank New York State Recreation & Park Society Nurture Green Salon & Spa LLC ORTHONY, LLP Orthopedic & Spine Physical Therapy, PC Primal Bliss Nutrition Purebred Athletics Quad Graphics, Inc. Quantum Communities LLC Realty USA/Connie Natale Reform. A True Pilates(TM) Studio Roohan Realty Roosevelt Bath & Spa Ruby Red Road, the Easy Way Home Rugani Family Chiropractic Ryan Wersten MIOP Foundation Saratoga Bootcamp Saratoga Botanicals and Spa Saratoga Bridges, NYSARC, Inc., Saratoga County Chapter Saratoga Casino & Raceway

Saratoga Childrens Theatre Saratoga Chiropractic Saratoga County Chamber of Commerce Saratoga Crackers® Saratoga Cycling Studio, LLC Saratoga Economic Development Corp. Saratoga Farmers’ Market Saratoga Hospital Saratoga Human Resources Solutions Saratoga Living Magazine Saratoga Mama Saratoga Mineral Water Tours Saratoga National Bank & Trust Co. Saratoga Regional YMCA Saratoga Sports Massage Saratoga Stress Reduction Program Saratoga Stryders Inc Saratoga TODAY Sensory Six LLC Smith Weight Loss and Wellness Programs Staccato Barre and Bodyworks, LLC State Farm Insurance, Dan Wagner Agency Susan Farnsworth Takaction LLC TD Bank The Ayco Company, L.P. The Crystal Spa The Escape Artist The Joint The Prevention Council The Wesley Community To Life! Tone Creative Tree of Life Healing Arts Turning Point Chiropractic, PLLC United Iroquois Shared Services,Inc Unleashed Canine Care, LLC Upstate Concierge Medicine USATF Adirondack Vent Fitness Waldorf School of Saratoga Springs Welcome Relief Massage Therapy Well Source Development, LLC Wilcenski& Pleat PLLC Wilton Wildlife Preserve & Park ZEST, A Personal Chef & Catering Company

NowThe it's Saratoga your turnCounty - Join Chamber ofTODAY Commerce Fill out the #HealthySaratoga pledge and fax back TODAY: (518) 587- 0318


Our company/organization supports the mission of the Saratoga County Chamber of Commerce’s #healthysaratoga movement which is to establish Saratoga County as one of the healthiest places to live and work. We recognize that healthy employees tend to be happier and more productive, and that there are ways in which employers can positively support the achievement of the personal wellness goals of our employees. We strive at all times to create and support a safe and healthy workplace. We hereby pledge to join the #healthysaratoga movement by (check one or more): (

) Inviting local health and wellness professionals into our workplace to educate our staff from time to time.


) Offering healthy snacks for our employees and customers as well as water versus soda whenever possible.


) Select a walk, run or cycling event and register a team of employees who will participate together.


) Encourage employees to spend a few minutes periodically during each day to stand, stretch and relax.


) Support any member of our staff as much as possible if they enroll in a smoking cessation program. AND/OR we pledge to support the health and wellness of our employees by:


) _____________________________________________________________________________________


) _____________________________________________________________________________________


) _____________________________________________________________________________________

Name of Company/Organization: _______________________________________________________________ Key Contact Person: __________________________________________________________________________ Address: ____________________________________________________________________________________ Telephone: __________________________________ Email: __________________________________________ Signed: _____________________________________________________________________________________ Chamber members are invited to complete this pledge form and to forward it to the Saratoga County Chamber of Commerce, 28 Clinton Street, Saratoga Springs, NY 12866 or via email to



Healthy eating has never been so

14  |  HEALTHY SARATOGA | 2016



16  |  HEALTHY SARATOGA | 2016

I even resorted to fooling myself with games like eating my vegetables first, so that I could ‘earn’ the delight of the delicious animal flesh without guilt. To sum up, if there was an organization like Meataholics Anonymous, you might find me standing up and saying: “Hello everyone, my name is Arthur, and I am a classic carnivore. “When I fill out a profile on something like Facebook, I usually answer the religion question with ‘Angus beef ’. “I’ve yet to meet a Hebrew National product that I wouldn’t go to war over.

finding my

Vegan Umami

Or: How Four Seasons Taught Me to Love the Rutabaga



have always respected the power of the vegetable, and what they can bring to one’s health and nutrition. But whether it was my upbringing, a product of being bombed with advertising slogans and jingles, or other factors growing out of the American experience – I came to view that respect as one might view that of a strong foreign power whose ideology was completely different than my own. It was more of a begrudging respect than an admiring one. And yet, a growing consciousness of health and related factors led me to usually make a place for the vegetable (and its close cousins, fruit, grains, rice and potatoes, etc.) on my meal plate. I recognized a need for a balanced diet, but viewed it as an obligation, rather than a joy.

“I’d drive through a tornado for some hot new BBQ food truck.” You get the idea. For me, it simply came down to taste. First coined in the early 1900s, the term ‘umami’ in recent years has become more prominent in food discourse, where it has grown to become a co-equal to the four basic tastes (sweet, sour, bitter, and salty). While there is some chemistry involved, basically the term is Japanese for “savory pleasant taste”. While examples of foods that exhibit umami do include non-meat items, on Planet Arthur there really was no comparison. Meat still tasted better. Perhaps you can relate. One of the joys of this occupation is that you get to try and experience new things, and so I was thrilled to learn that some friends who were also vegans and employees of Four Seasons Natural Foods, were leading a series of cooking classes in which dishes were prepared sans meat, and each class also featured the cuisines of various regions (e.g.: Thailand, Spain, Caribbean known for its distinctive flavors). 2016 | HEALTHY SARATOGA  | 17

The classes are held on Sunday afternoons at Four Seasons Natural Foods’ new market at 120 Henry Street – its second location in town – a testament to their servicing a growing segment of people with a strong desire for natural foods and healthier eating – and an outgrowth of the ‘slow food’ and ‘farm to table’ movements that have grown in popularity. The demonstration area, known as the Panini bar, as well as the entire market, has a bright glow and cheerful, dare I say ‘healthy’, atmosphere about it – the people in attendance were a cross-section of their clientele; some came with little cooking and/or vegan cuisine experience – some opted to take more than one class (they can be taken a la carte, or you can take multiple classes depending on your interests). The instructor, Intaba Liff-Anderson is a ‘seasoned’ chef at Four Seasons’ original restaurant location (33 Phila Street), and Jim Zack, who knew the location of every esoteric ingredient in the store, ably assisted her. The goal of each class was to learn the core fundamentals of vegetarian cooking, demonstrating skills to allow someone to feel fully at ease and confident in the kitchen. Each class included a discussion and demonstration of several basic culinary techniques. A generous sample of recipes from the classes, from around the world, are included on these pages for you to build an awareness of cooking as an experientially based sensory experience. Note well that some of the recipes deliberately do not include amounts for the ingredients – this is done for you to taste and experiment with different quantities of this or that, allowing your taste to dictate what is right, and enabling the sensation of umami to emerge.

Chickpea Paella • 1⁄4 cup dry white wine • 1⁄4 teaspoons crumbled saffron threads • 4 tablespoons olive oil • 8 oz vegetable chorizo, cut into 1/2” rounds • 4 tablespoons olive oil • 1 small onion, chopped • 2 teaspoons smoked sweet paprika • 2 teaspoons thyme leaves • 1⁄2 teaspoon ground cumin • 1⁄2 teaspoon dried oregano • 8 cloves garlic, minced

• 2 carrots, diced • 1 medium red pepper, chopped • 1 medium tomato, finely chopped or 1 cup canned diced tomato • 1 1⁄4 cups short-grain brown rice • 1 1⁄2 cup canned chickpeas, drained and rinsed • 4 cups vegetable broth • 1⁄2 pound washed spinach leaves or frozen leaf spinach • lemon • minced parsley

1. Put saffron threads into wine in a non-reactive bowl or cup. Set aside for 10 minutes or more. 2. Heat 4 tablespoons olive oil in a heavy skillet or paella pan. Add chorizo and brown on both sides over medium heat. When browned, remove from pan and set aside. 3. In the same pan, heat the remaining olive oil and add the onions. Cook, stirring, until translucent. Add the spices, garlic, carrot and red pepper. Cook over medium-high heat until the vegetables are slightly wilted. Add the tomatoes and rice and sauté 2-3 minutes or until the liquid from the tomatoes has been absorbed. 4. Pour in the saffron infused wine and vegetable broth and bring to a boil. Taste for salt. Add the chickpeas and the chorizo and continue to simmer, covered, over low heat. 5. When the rice is no longer soupy but there is still liquid left to cook (this should take about 40 minutes), stir in spinach and cook a few minutes longer over medium heat, until all liquid is absorbed. Cover the pan with foil and let the paella sit in a warm place for about 10 minutes. 6. Garnish with lemon wedges and minced parsley. 18  |  HEALTHY SARATOGA | 2016

Moroccan Carrot Salad

For the Dressing • • • • • • • • • • •

1/4 cup extra virgin olive oil 1 teaspoon lemon zest and 3 tablespoons lemon juice, from one large lemon 1/4 cup freshly squeezed orange juice, from one large orange 1-1/2 tablespoons honey 3/4 teaspoon salt 1 teaspoon ground cumin 1/2 teaspoon ground ginger 1/2 teaspoon ground cinnamon 1/4 teaspoon ground coriander 1/4 teaspoon ground allspice 1/4 teaspoon cayenne pepper

For the Salad • • • • •

1 pound carrots, peeled and coarsely grated 1/3 cup currants 1/2 cup slivered almonds, toasted (see note below) 1/2 cup chopped fresh mint 2 tablespoons finely minced shallots or red onion 1. In a large bowl, whisk together all of the ingredients for the dressing. 2. To the dressing, add all of the ingredients for the salad and toss well. Cover with plastic wrap and refrigerate for at least 30 minutes or up to a few hours. Taste and adjust seasoning if necessary (you might need more salt, lemon or honey, depending on the sweetness of the carrots). Transfer to a serving dish and garnish with more fresh chopped herbs. Serve cold.


To toast the almonds, preheat the oven to 350°F. Place the almonds on a baking sheet. Toast for about 5 minutes, until the almonds are golden.


Cauliflower Tagine • • • • • • • • • • • • • • • • • • • •

2 tablespoons extra virgin olive oil 1 large sweet onion, diced 4 garlic cloves, minced 1 teaspoon ground cumin 1 tablespoon fresh grated ginger 1 tsp. paprika 1/4 tsp. turmeric 2 quarters small lemon 2 bay leaves 1/2 teaspoon kosher salt 1/2 teaspoon fresh ground pepper vegetable stock 1 cauliflower, cored, cut into 2-inch-long florets 6 carrots, peeled, cut on the diagonal into 2-inch-lengths 29 ounces fire-roasted diced tomatoes ( 2 – 14.5 oz cans) 1/2 cup raisins 1 cinnamon stick 1/2 cup good quality pitted olives 2 medium zucchini, cut into 1-inch chunks 1/4 cup cilantro leaves 1. Heat oil in a large pot over medium heat; add onion and sauté 6 minutes, or until soft and translucent. 2. Stir in garlic, cumin, paprika, turmeric, ginger, lemon slices, bay leaves, salt and pepper and cook, stirring, until fragrant. 3. Add cauliflower, carrots, tomatoes with their juice, raisins,and cinnamon stick. Pour in enough stock to bring liquid level 3/4 to the top of other ingredients. 4. Bring to a boil. Reduce heat to low, cover pot and simmer 15 minutes, stirring several times.

Eggplant and Shiitake Curry • • • • • • • • • • •

5. Add olives and zucchini chunks; cover pot and continue to simmer 10 minutes longer or until tender. 6. Garnish with cilantro.

coconut oil or vegetable oil onion or shallot fresh shiitake or baby portobello mushrooms, sliced eggplant, cut into medium chunks vegetable or faux-chicken stock kaffir lime leaf OR substitute bay leaf red and yellow bell peppers, cut into large chunks fresh spinach fresh basil and coriander/cilantro coconut milk sweetener, soy sauce and lime juice to taste

Green Curry Paste • 1 stalk lemongrass, minced OR 3 Tbsp. prepared frozen or bottled lemongrass (available at Asian stores) • 1-3 Thai green chilies OR jalapeno, sliced (to taste) • 4 scallions • 4 cloves garlic • 1 thumb-size piece of galangal OR ginger, sliced • 1/2 cup chopped fresh coriander/cilantro leaves & stems • 1/4 cup fresh basil leaves • 1/2 tsp. ground cumin • 1/2 tsp. ground coriander • 2 Tbsp. soy sauce • 2 lime leaves, fresh or frozen, cut into slivers with scissors, OR 1 Tbsp. fresh lime juice

Coconut rice • • • • • • 20  |  HEALTHY SARATOGA | 2016

1 Tbsp. coconut oil 1/2 onion 1+1/2 c brown jasmine or basmati rice 2 c good-quality coconut milk 2 c water 1/2 tsp. salt

Thai Fresh Spring Rolls with Peanut Dipping Sauce For the spring rolls: • cooked rice noodles, prepared according to package directions • cucumber sticks • carrot sticks • bean sprouts • lettuce • fresh mint • cilantro • spring roll wrappers

• • • •

For the peanut sauce: • • • • • • • • •

peanut butter hot water soy sauce (or tamari) rice vinegar lime juice liquid sweetener fresh ginger fresh garlic salt

For the tofu:

soy sauce extra-virgin olive oil mirin 8 ounces extra-firm tofu

I went into these classes with the goal of learning some new things about vegan nutrition, and the sessions at Four Seasons certainly achieved that. It was unrealistic to think that I would renounce my carnivorous diet altogether. But I found that I became comfortable with increasing my percentage of meatless and dairy-free meals (and not just pasta with tomato sauce!), as well as the proportions of fruits and veggies relative to the total amount of food I put on my plate, and the variety of said fruits and vegetables I now embrace, because I know how to prepare them for maximum umami. For this lifelong ‘meataholic’, that is a total victory, and I thank Four Seasons, Intaba and Jim for opening up my eyes to a world that once was foreboding, and is now inviting. While I’m not a total convert at this point, I am beginning to appreciate the process of progress in my thinking about what I consume.

Four Seasons will be beginning a new round of vegan cooking classes in the fall, with dates and times to be announced. If you are interested in receiving information on the next series, contact Rich at and you will be put on a list to receive information as soon as the schedule is finalized. The cost is $35 for each class, or $120 for any four. You may sign up for one or more classes, or an entire series. For more information call 518-584-4670 ext. 2.


u N o r c Ma

d o o F s u o i t i r t u N s t e G

to You

22  |  HEALTHY SARATOGA | 2016



or those of us that aren’t farmers ourselves, the trickiest thing about living in farm country can be taking advantage of all its bounty.

You’ve probably figured out a system of your own; one that likely incorporates some combination of retail stores, restaurants, farm stands, farmers’ markets, and gifts bestowed from generous friends and family during harvesting time. Now, there’s a new way to get nutritious meals; it’s called Macro Nu. Celebrating their first year in business this June, Macro Nu was started by Chris Aunchman and his wife Emily to help fill a void in the local food supply chain.

History in the Making Chris was a kid who grew up helping out in the Fort Edward Superette, and matured into cooking at, and eventually running, Angelina’s Pizzeria. While there, he learned much about food service and how to deliver food to the customer, so he decided to round out this knowledge by learning what he could from the farmers who were producing food locally. “I knew I wanted to get into some kind of farming, and learned very quickly it’s way harder than it looks on T.V.”, he said, laughing. Chris tried his hand at raising 600 chickens on the 140-acre MAGS Meadows farm in Comstock and working with other established farmers on their land. All the while, he was asking questions and forming an idea. It was an idea that blossomed into Macro Nu; a personal catering service specializing in convenient, locally-sourced, nutritious and balanced meals.


" I just want people to be a little more at ease and a little bit healthier for having known us."” Owner, Chris Aunchman and son.

Food in Hand Chris and his small staff (who he is grateful to!) cook, package, and deliver the food, much like a typical pizza place would, but with a few modifications. The weekly menu is posted and orders are taken online or over the phone several days in advance, and then the meals, which are packaged in biodegradable containers, are delivered (usually free of charge) or picked up at designated sites in the area for customers to reheat. “We didn’t invent the industry, but most of the others ship across the country,” said Chris, who instead is using the internet to strengthen our local community. The customizable meal options; which are sourced as either “restaurant quality” or the more “locally-raised” versions,

24  |  HEALTHY SARATOGA | 2016

can accommodate a variety of dietary requirements; including gluten-free and other allergies, paleo, or for a specific level of caloric intake. “We can really, really change the dishes, and often at no charge,” said Chris. It’s this kind of service that helped him expand Macro Nu’s clientele to include athletes, those too busy to cook, the elderly, and anyone looking to enjoy quality proteins and vegetables with ease. “We don’t say no to anybody,” said Chris.

Eat and Enjoy Macro Nu is saving consumer’s time without compromising quality. “There is some art to it, when you’re talking about hundreds of meals a day,” said Chris. He is still thinking of adding

more ways to get more of what our farmers are growing to even more of us. “We love the idea of feeding everyone locally, but when we’re talking health; health is health. We don’t like to push”, he said. What he doesn’t do, is dole out diet plans. “We are diet agnostics. I don’t really make diet recommendations for people. It’s such a delicate and personal thing. I can point people to nutrition professionals, but at the end of the day, I just want people to be a little more at ease and a little bit healthier for having known us,” he said. Macro Nu is committed to making meals from scratch, using many locally-sourced proteins and produce options in an affordable way. For more information, go to


Healthy R ec

from... s e ip

Baked Feta with Tomatoes and Green Garlic • 6 oz. square of feta cheese • 1 Tbsp Saratoga Olive Oil Oregano White Balsamic Vinegar • 1 Tbsp Saratoga Olive Oil Meyer Lemon Fused Olive Oil • Handful fresh tomatoes, quartered

• Pinch of Saratoga Olive Oil French Grey Sea Salt • ¼ cup green olives, pitted and quartered • 1 clove (white portion) of green garlic or garlic, cut into thin rounds • Sprig of thyme • Crusty bread or pita

Preheat the oven to 400°. Place the feta in a small oven safe serving dish (a small tart pan, ramekin, cazeula or tapa dish) and pour the Oregano White Balsamic Vinegar and Meyer Lemon Olive Oil over the cheese. Allow to marinate for 30 minutes. Toss the tomatoes, olives, and green garlic with a pinch of French Grey Sea Salt. Place over the cheese. Cook for 15 minutes until the cheese has softened and warmed through and serve immediately. Sop up the juices and oil with the crusty bread or pita. Link:

Pork Chops with Shaved Artichoke Salad • • • • • • • • • • •

¼ cup Saratoga Olive Oil Sicilian Lemon Balsamic 1 orange, juiced 1 shallot, thinly sliced 1 Tbsp Saratoga Olive Oil Sicilian Sea Salt ¼ cup Saratoga Olive Oil Basil Infused Olive Oil 2 pork chops, bone-in 1” thick 2 Tbsp Saratoga Olive Oil

• • • • • •

Extra Virgin Olive Oil For the salad: 2 cups canned artichokes finely chopped ½ of a green apple, thinly sliced by hand or on a mandoline • 1 small bunch of pea shoots • ¼ cup roughly chopped • hazelnuts

In small bowl, add the balsamic, orange juice, shallot and salt. Whisk well to dissolve the salt. Drizzle in the basil oil while whisking. Pour half of the vinaigrette over the pork, and allow to marinate 15-30 minutes at room temp. Place remaining vinaigrette in a large bowl. Add the shaved artichokes and apples then toss. Set aside. Prepare a cast-iron skillet or medium sauté pan and heat on medium high. Remove the pork from the marinade and blot dry. Add olive oil to the pan when hot. Sear the pork on both sides about 4 minutes per side. Remove and allow to rest. Plate the chops with the apple and artichokes salad. Garnish with the pea shoots and hazelnuts. Link: 26  |  HEALTHY SARATOGA | 2016

Clubhouse Pasta Salad with Pane Fritto • • • • • • • • • • • • •

1 cup panko breadcrumbs 1 clove garlic, smashed 8 Tbsp Saratoga Olive Oil Medium Extra Virgin Olive Oil, divided Saratoga Olive Oil Sicilian Sea Salt 1 lb Sfoglini Small Shells Pasta 1 lb green or wax beans, ends removed, cut into 1” pieces 3 cup of cherry garden tomatoes, quartered 1 lemon, zested + juiced 2 small bunch of chives, chopped 1 small handful of basil, julienned 1 ball of fresh mozzarella, cubed

To make the pane fritto: In a medium sauté pan heat half of the olive oil and the garlic on medium-high heat. Add the panko and stir constantly, toasting the crumbs. When golden, remove onto a paper towel and season with the sea salt. Bring a pot of water to boil and salt well. Cook the pasta until al dente, about 5 minutes. In the last 3 minutes of cooking, add the beans to the water. Drain both and remove into a bowl. Add in the tomatoes, lemon juice and zest, and remaining olive oil. Toss well and taste for salt, adjust as needed. Allow to cool slightly before adding the mozzarella and fresh herbs. To serve: garnish with the pane fritto. Link:

Berry Shortcake with Basil Whipped Cream • • • • • •

¾ cup small blackberries 1 cup quartered strawberries ½ cup blueberries 2 ½ tsp sugar 3 Tbsp Saratoga Olive Oil Strawberry Dark Balsamic Vinegar • lemon zest

• • • • • • • •

1 cup heavy cream 1 Tbsp powdered sugar 2 tsp Saratoga Olive Oil Basil Olive Oil Crumpets, shortcake, or pound cake of your choice Saratoga Olive Oil Cyprus Flake Salt, for finishing

In a medium bowl, macerate the berries with the sugar, Strawberry Dark Balsamic Vinegar, and lemon zest for 30 minutes. Prepare the whipped cream: Place 2” of ice in the bottom of a large bowl. Fill with cold water until just covered. Place a medium bowl on the ice. Add the heavy cream and powdered sugar to the medium bowl. Begin whipping with a whisk then begin adding in the Basil Olive Oil slowly. Whip until soft peaks are formed and the cream is smooth. Place the berries and their juices over the cake. Dollop cream on top and garnish with a touch of Cyprus Flake Sea Salt. Link:


Healthy R ec

from... s e ip


2 Carrots 1 Bell pepper, yellow or orange 1 cup cherry tomatoes ½ medium cucumber 6 radishes 4 Scallions Half a lemon 1 Tablespoon olive oil

Peel a washed carrot, use the peeler to make long ribbons. Slice a bell pepper into long thin strips. Cut the cucumber into thin slices. Cut the cherry tomatoes in half. Thinly slice the radishes. Cut scallions into small rings. Place all the vegetables into a salad bowl. Drizzle on olive oil and juice from lemon half. Top with pea shoots.


28  |  HEALTHY SARATOGA | 2016

Serves: 2

ASPARAGUS WITH RED BELL PEPPER • 1 Tablespoon water • 1 Tablespoon orange juice • 1 Tablespoon rice vinegar • 1 Tablespoon sugar • 1 teaspoon ketchup • 1 Tablespoon vegetable oil

• 1 pound asparagus, trimmed and cut on bias into 2 inch lengths • 1 red bell pepper, stemmed, seeded and cut into 2 inch long strips • 2 scallions, green parts only, sliced thin on bias

Combine water, orange juice, vinegar, sugar, and ketchup in bowl. Heat oil in 12 inch nonstick skillet over high heat until smoking. Add asparagus and bell pepper and cook, stirring occasionally, until asparagus is spotty brown, 3 to 4 minutes. Add orange juice mixture and cook stirring once or twice, until pan is almost dry and asparagus is crisp-tender, 1 to 2 minutes. Transfer to serving platter, sprinkle with scallion greens and serve.

Author: Cook’s Illustrated

Serves: 4


Healthy R ec

from... s e ip

Taco Burgers Mayo Recipe

• Makes about 1 cup • 1 Egg yolk • 1 tbsp Apple Cider Vinegar • 1 tsp Ground Mustard • 1 cup Avocado or Extra Virgin Olive Oil • Sea Salt & Pepper • 1 tbsp Fresh Parsley • 1 tbsp Fresh Cilantro • ½ tbsp Fresh Oregano

Summer Slaw Recipe

• 4 Radish, large, cut matchstick size or sliced • 1 Carrot, cut matchstick or sliced • 1 Zucchini, small, cut matchstick or slice

Cowboy Skillet Serves 1 to 2 people. • 3 strips of Bacon, cut into ⅓’s • ¼ cup Onion, fine dice • ¼ cup Red Bell Pepper, fine dice • 1 tbsp Coconut or Avocado Oil • 1 Sweet Potato, large, peeled and diced

• 3-4 Eggs • Sea Salt & Freshly Ground Pepper • Sriracha, optional • ½ Avocado, cut into ¼” wedges

Preheat Oven to 400° Heat a large cast iron skillet to medium high. Add Bacon. Render until crisp. Transfer to paper towel lined plate and drain most of the fat. Add the onions and peppers. Saute until just starting to brown. Set aside and wipe pan clean with a towel.

Serves 4 • ¼ cup Red Pepper, cut matchstick or julienne • ¼ cup Red Onion, thin julienne • 4 tbsp Extra Virgin Olive Oil • 2 Limes, zested & juiced • 2 tbsp Rice Wine Vinegar • 3 tbsp Fresh Parsley, chopped • Sea Salt & Pepper • 2 tbsp Sesame Seed, toasted

For The Burgers

• • • • •

1 lb Ground Pork ½ lb Ground Beef 1 Egg ¼ cup Coconut Flour 2 tbsp Taco Seasoning

You can make the mayo ahead of time and will hold for up to 3 days. In a food processor, add the egg yolk, vinegar, and ground mustard. Whip on medium speed until volume doubles and thickens. Slowly drizzle in the olive oil until incorporated and thickened. Add the herbs, salt, and pepper. Transfer to a glass bowl and refrigerate immediately. For the slaw, add all the chopped veggies to a large mixing bowl. In a smaller mixing bowl, add all of the wet ingredients (reserving 1 tbsp to toast sesame seeds with) and whisk vigorously with a wire whisk. Set aside. Heat the remaining olive oil on medium high in a stainless steel saute pan. Add the sesame seeds, stirring frequently so as not to burn them. Once all the seeds are golden brown mix into the slaw dressing. Pour the slaw dressing over the vegetables and mix well.

Add the oil. Once oil is hot add sweet potatoes. Season with salt & pepper. Saute until soft and browned.

In a large mixing bowl, mix together all the burger ingredients until incorporated and mixed well.

Remove from heat.

Form into 6 oz. patties.

Crack Eggs in the middle of the sweet potatoes being careful not to break the yolks.

Cook the burgers just like you normally would. On the grill, in the oven under the broiler, or in a cast iron skillet.

Transfer to oven and cook for about 10 minutes. Add the bacon, onions, and peppers to the skillet and cook for another 3-4 minutes or just long enough to reheat the bacon.

Serve the burger on a bed of the summer slaw with a side of homemade mayo.

Make sure the whites are cooked while the yolks should still be soft in the center. Remove from oven being careful with the skillet. It’s gonna be HOT! Once cooled to a manageable heat, garnish with avocados and sriracha. Note: Yes you can do this in or on a campfire. The smoke from the wood adds a whole other dimension and complexity. 30  |  HEALTHY SARATOGA | 2016

Mushroom Kofta • For The Kofta • 2 tsp Coconut Oil • 2 lbs Crimini Mushrooms, washed thoroughly, finely chopped • ½ cup Quinoa, cooked • ½ cup Brown Rice, cooked • ¼ cup Hemp Seeds • 1 Egg • 2 tbsp Fresh Parsley, • finely chopped • 2 tsp Harissa Powder

• • • •

Serves 4

2 tsp Turmeric 1 tsp Sea Salt 1 tsp Cracked Black Pepper

For The Sauce • • • • • • •

1 ¼ cups Coconut Milk ¾ cup Vegetable Stock 1 tbsp Honey 1 tsp Sea Salt 1 tsp Turmeric 1 tsp Harissa Powder 1 tsp Sriracha

Heat a large skillet to medium high. Add the Coconut Oil and heat until just beginning to smoke. Add the chopped mushrooms. Stirring frequently, cook until all the liquid is gone and the mushrooms are browned well. Transfer to a large mixing bowl. Let cool for 5-10 minutes. Preheat oven to 425° Add the remaining ingredients and mix thoroughly. Try to make a ball. If too wet, add a little extra Quinoa or Rice. If too dry, add a little coconut oil. Once your mixture is “meatball” ready, line a sheet pan with parchment paper. Make your “meatballs” and transfer to sheet pan. Cook in the oven for about 20-25 minutes. While Kofta is cooking in the oven, add all of the sauce ingredients to a medium sauce pan.

Quinoa Salad • • • • • • • • • • •

4 cups Quinoa, cooked ½ cup Tomato, seeded and diced ¼ cup Zucchini, fine dice ¼ cup Red Onion, fine dice ¼ cup Radish, sliced thin ¼ cup Carrot, grated 1 Lime, zested and juiced 3 tbsp Rice Wine Vinegar 2 tbsp Extra Virgin

Serves 6

Bring to a simmer. Taste for seasoning. Cook for 12-15 minutes to allow the sauce to thicken a bit. For a thicker sauce, bring to a low boil and whisk in a tbsp of arrowroot slurry. For a thinner sauce, add a little extra vegetable stock. Serve Kofta and sauce over noodles or rice.

• • • • • • • • • •

Olive Oil 2 tbsp Fresh Parsley, chopped 1 tbsp Fresh Cilantro, chopped 1 tsp Smoked Paprika 1 tsp Sriracha 1tsp Chili Flakes Sea Salt & Freshly Ground Pepper

Garnish with fresh parsley or mint.

Combine all ingredients in a large mixing bowl and mix thoroughly. Taste for seasoning. Can be served immediately or chilled and held overnight for the next days get together.


Nearly any vegetable can be used here. In the past, we’ve used kohlrabi, turnip, butternut squash, parsnip, kale, etc. Experiment with what’s in season at your local farmer’s market and see what works for you. You can also garnish with fresh citrus, apples, watermelon, etc.



HI, I’M JODIE FITZ! I’m so excited to be sharing some of our family favorites with the readers of Healthy Saratoga magazine! I have spent the last six years traveling in SIX (!) states cooking with kids & families… I can relate to the BUSY COOK : ) As my recipe collection continues to grow, I am starting to share some of the recipes that you will find at our house for meals… Enjoyed by both family… and friends! I am always experimenting & creating tasty bites, finding the simplest way to do it & love sharing great flavor and time saving finds along the way.

CREAMSICLE SMOOTHIE Ingredients • 2 cups ice

• 1-½ cups rice milk • 6 oz. vanilla coconut milk yogurt • 1 naval orange • 2 tablespoons honey • 1 ½ teaspoons orange extract • ½ teaspoon vanilla extract

Remove the rind from the orange and divide into sections. Add the ice, rice milk, yogurt, orange slices, honey & extracts into the blender. Blend & serve.

32  |  HEALTHY SARATOGA | 2016


• 2 cups strawberries, fresh • 1 ½ cups milk • 1 cup ice • 6 oz. vanilla yogurt • 2 tablespoons lime juice • 1 tablespoon honey • 1 teaspoon vanilla extract

Directions 1. Add the strawberries, milk, yogurt, lime juice, honey and vanilla extract into the blender and mix thoroughly.mix thoroughly.


• 1-cup coconut milk, vanilla • 6 oz. pineapple juice • 6 oz. vanilla yogurt • 3 cups ice • ½ banana • 1 mango • 1-tablespoon honey • 1-teaspoon vanilla extract

Directions 1. Peel and slice the banana. 2. Cut the mango and remove the skin. 3. Add the coconut milk, pineapple juice, yogurt, ice, banana, mango, honey and vanilla extract into a blender and mix thoroughly.

You can always catch what’s going on in our lives at and, or check out my new cook books coming soon!


Clean Eating in a

Fast Food Society


With spring around the corner, some people have started cleaning out their homes for some fresh spring cleaning. Have you thought about cleaning up your diet while you’re at it? In today’s world, it is simple to go out to a fast food restaurant when you just don’t feel like cooking. If once in a while has turned into several times a week, it may be time for a diet make-over. Let us introduce, Clean Eating.

What is Clean Eating


Clean eating is a simple concept that revolves around real foods that are fresh and minimally processed. While the main concept of clean eating is based around eating pesticide-free, organic and natural foods, it is important to remember that this does not give you the option to eat endless quantities. Clean eating also involves proper portions to help your intake of calories. Eating raw vegetables and fruits is ideal for clean eating, but not always a desired way to consume food. When cooking your fresh vegetables, try sticking to flash-cook methods such as stir-frying or steaming. This will help maintain the nutrients of the food without using extra additives.

34  |  HEALTHY SARATOGA | 2016

What Can I Eat


Clean eating does not mean diet. The concept is to be mindful of what you are putting into your body. You should be aware of what nutrients and vitamins you are fueling your body with. While looking for groceries, it is suggested you stay around the perimeter of the store. Look for foods such as:

• Fresh fruits and vegetables • Dried legumes • Nuts • Farm fresh eggs For other every day staples, try foods that have been minimally processed. These can include items such as:

• Unrefined grains: Whole wheat bread, popcorn, brown rice, quinoa, steel-cut oatmeal. • Frozen fruits and vegetables • Unprocessed meats

Realistically, it may be hard to eat clean 100% of the time, but while you are shopping or eating you can ask yourself: What ingredients are in my food? This will help you avoid grabbing packaged foods that are most likely filled with additives. Labels should be short and have ingredients you recognize.

Try visiting your local farmers’ market for the best array of farm fresh food options. By shopping locally, you will know where your food came from, who is producing the food, and you can help support your local community. Everyone wins when you eat clean! If you come across a new vegetable or fruit, try asking a local farmer at the market for cooking advice.

What are the Benefits of Clean Eating


A recent study published in the British Journal of Health Psychology found that young adults who eat clean are happier, creative and more positive. Clean eating has been connected to a better mood, a sounder sleep, improved brain functions, glowing skin, and better workouts. The fresh fruits and vegetables offer nutrients and vitamins the body needs to function efficiently. According to registered dietetic technician, Bridget McHugh, “In today’s technologically advanced world, eating clean has gotten more creative. Eating clean does not need to be boring, which is a common misconception.” She says that there

are many resources including blogs and websites where you can learn new recipes to spice up clean eating. McHugh states that one will be more likely to stick with clean eating long term if it is more enjoyable. If you wish to start eating clean, all you need to do is be more aware of what you are putting in your fridge, cupboards and your body. Begin by shopping for less modified foods, and find foods that are as close to the way nature made them. Always remember to live healthy and live happy.

Mixed-Berry Cobbler Smoothie: Ingredients: • ½ cup blackberries • ½ cup blueberries • ½ cup strawberries • 2-3 Medjool dates • ½ cup almond, coconut, or hemp seed milk

Directions: Blend all ingredients until smooth.


1 Ser ving



re o m r Fo n, o i t a m infor m& sb undae om go to s rmer.c a f e t a l co thecho


Greenfield’s Greatest Food Company Inc.,

makers of Sundaes Best Hot Fudge, has launched a new line of chocolate. The Chocolate Farmer Fruit & Pretzel Dip is an all-natural, refrigerated, ready-to-eat chocolate dip available in the produce section of a growing number of grocery stores, markets and fruit stands. This spreadable form of chocolate joins the Sundaes Best Hot Fudge Sauce company’s line of jarred dessert toppings. Owner, Katie Camarro of Greenfield Center, New York recognized a need for a healthy alternative to chocolate dips and spreads that contain artificial ingredients. She developed her original recipe using local dairy products and the finest of chocolate and cocoa. “Fruit is healthy so why dip it in high fructose corn syrup?” she asks. Besides being all-natural, the dip is gluten-free, kosher, and has no preservatives, trans-fats or palm oil. The Chocolate Farmer logo features a girl in overalls holding a pitchfork with a chocolate covered strawberry on the end. The product is currently available in the produce section at twenty local Hannafords, Healthy Living Market in Saratoga Springs and Vermont, Roma’s, The Fresh Market in Saratoga Springs and Latham, FoCastle Farm in Burnt Hills, Honest Weight Food Co-op in Albany and at the Niskayuna Co-op with additional locations opening soon. Greenfield’s Greatest Food Company, Inc. was formed in 2001 when Katie Camarro and husband Jeff Shinaman started producing Sundaes Best Hot Fudge Sauce based on Jeff ’s mom’s original recipe. They have since added ten additional flavors to their original hot fudge sauce and still manufacture them in small, artisan batches in an eighty-gallon steam kettle in their commercial kitchen in Wilton, NY. Their sauces are available in retail stores across the country.

36  |  HEALTHY SARATOGA | 2016

With so many options in Saratoga County...

it's Time to Get



Walkable Bikeable City WRITTEN BY KATE MAYNARD

Q: A:

How would you define the concept of “Complete Streets” and its relation to a walkable / bikeable city environment?

Kate Maynard, AICP is Principal Planner with the City of Saratoga Springs, is staff to Planning Board and coordinates long term initiatives for the City including implementation of Complete Streets. 38  |  HEALTHY SARATOGA | 2016

Complete Streets enables safe, comfortable and convenient travel for users of all abilities including pedestrians, cyclists, motorists and transit riders. At its heart, a Complete Street is one that provides choices for how you want to travel, whether you are a grandparent walking to the store with your grandchild, someone commuting to work on their bike or bus, or someone recovering from surgery and getting to the library in a wheelchair.


What projects has the City of Saratoga Springs recently completed / have scheduled / or are planned in the future to make the city more pedestrian/ bicycle friendly?


There are many exciting developments in process. Geyser Road is seeing transformational changes through a number of partnerships, funding sources and collaboration. For over a decade, residents within the southwest part of town have steadfastly pushed for the ability to reach Geyser Elementary, Veteran’s Memorial Park, Town of Milton businesses, and Saratoga Spa

State Park safely on foot or bike. The first Safe Routes to School project is nearly complete and includes connected sidewalks along Geyser to get residents to a signalized crossing to safely reach the school, park, and future Geyser Path. The Geyser Path (construction beginning Spring 2017), will connect from the Town of Milton boundary all the way to Saratoga Spa State Park. Intersection improvements at Route 50/ Geyser will provide a direct walking and biking connection into Spa State Park, and reduce idling of vehicles at the light. From there you can stay on the Park’s great system of trails, or connect to Railroad Run and into the downtown. The Route 50 bike/pedestrian connection over the Exit 15 Northway Bridge is a notable addition. You can now walk/ ride along this stretch complete with a push button signal that halts traffic on the southbound I-87 ramp. NYSDOT altered its policy to allow pedestrians and bicyclists along this part of Route 50, previously restricted to just vehicles. The City is also in the process of drafting a Citywide Complete Streets Plan, we expect a public meeting to discuss the draft later this Spring. The plan will provide recommendations for pedestrian, bicyclist and transit needs and create a physical blueprint of what each City street should consist of and will be incorporated into City and private development projects moving forward. The City is also working with CDTA on both: a revamped summer trolley line that will be convenient, FREE and available for downtown, track and Spa State Park destinations, and a bikeshare program that is anticipated for Summer 2017.

Q: A:

In the downtown core area, where many street widths are “locked in” – is there anything that can be done? There are always going to be streets that you are more comfortable walking, riding, or driving along. For example- to reach Saratoga Spa State Park from downtown, many riders will choose

Railroad Run for a route largely separate from vehicular traffic. Experienced riders may choose to ride on Ballston Avenue which is technically a shared roadway between cars and bicyclists. The goal is to provide choices for how to reach destinations and improve each street to the ability it can be improved to. For example, accommodating bikes can start with sharing space with vehicles, can build up to bike lanes, protected bike lanes, or off-road side paths. The Complete Streets Plan will recommend accommodations on each street, but also establish a hierarchy of preferred routes on a Citywide level for each mode.

Q: A:

Describe the status of the Greenbelt trail network? What stage of completion is it at currently, and what will it look like when the network is complete. The Greenbelt Trail network embodies a 24 mile spoke and wheel network that connects existing Spring Run, Railroad Run, and Bog Meadow Trail and into the core of our City. The future Geyser Path is a noted part of the network. The Downtown Connector, and Crescent Avenue sections are current priorities that the City and partners are working on. Downtown Connector- the Mayor prioritized the completion of a design for this portion of the Greenbelt through downtown- a large extent of this is Excelsior Avenue, also a corridor experiencing a high level of growth. A draft plan has been developed and is receiving feedback currently, we anticipate this being before the City Council in the near future. Elements of the plan are already being included in projects underway or proposed for the corridor.

Q: A:

What is healthy infrastructure and what does it mean to Saratoga Springs?

to Action, over half of Americans suffer from a chronic disease such as heart disease, diabetes or high blood pressure. It calls for making walking a national priority as a means for people of all ages and abilities and incorporating walkability into the design of our communities. Saratoga Springs’ motto continues to be “Health, History, Horses”. Saratoga County was recently awarded the healthiest County in New York Statea section of their analysis specifically focused on physical infrastructure. Our walkable downtown, accessible parks, focus on community well being (parks, spas, YMCA, hiking, biking, yoga and exercise studios) reflect well on continued prioritization of community health. Our sidewalk network offers the ability for exercise to be built into our day. A recent example: local restaurant employee shares that he used to go to the gym but is too busy with the job, but gets miles of exercise each day making deliveries near Broadway.

Q: A:

What are some similar sized cities that Saratoga Springs looks at as progressive models that they might emulate in this category? Many times original ideas or expressed needs come from within the community, City Hall, and we work to implement ideas or solutions that work best for our community. We also look to stay abreast of a whole range of communities of varying sizes and characteristics. Within the Northeast, we feel a kindred spirit with Burlington, VT being of a generally similar size with comparable characteristics. Last year I had a chance to discuss a broad range of mutual topics of interest with their Planners- we must have covered 50 topics in 30 minutes!

There has been a lot of interest of late in how a community’s physical design intersects with community health. According to the Surgeon General’s 2015 Call




inter is gone but for a number of people, a few extra pounds are still lingering. Most of us put on a little cold weather padding and now it’s time to work them off! Need an incentive? Pull out your summer attire and try on a few of those summery fabrics. Can you button your shorts? How’s the bathing suit look? If you‘re not happy let’s put the fat behind us, FAST! This article is aimed for beginners, but I have some tips for avid exercisers too. These recommendations are an efficient way to shape up and, you don’t have to join a gym to get the benefits… we are doing interval training! Interval Training Programs include active workout time (interval), rest time, repetition intervals, and speed. Interval training is a method of exercise that combines short, high intensity bursts of speed with short recovery phases that are repeated throughout a single workout. Interval workouts for




beginners are done at your level of fitness and they can be fun and fast. Before you know it - your workout is over! This type of training works your muscles at a high rate of intensity for a period of time. During high speed interval exercises you increase your heart rate for a short period of time, then you go into the recovery phase and your heart rate lowers back to the resting heart rate. In the recovery phase (resting phase) the body works hard at bringing the heart rate back down… and just as it recovers, you jump start it again and speed things up. These cycles keep the body ‘on its toes’! This process keeps the body in a mode of up and down intensity and forces the body to work at its best to keep up. The intervals rev up your metabolism and turns up your fat burning engine. Keep in mind you will feel out of breath and your muscles will fatigue, but that’s good news! Why? Because it’s your body transferring fat from your thighs (or belly, arms, butt) into fuel (energy). It’s all a part of the Kreb cycle!

The Kreb cycle simplified; during exercise you deplete the glucose that’s stored in your muscle (your last meal). When you interval train you are doing aerobic exercise (requires oxygen) and once you delete the energy (glucose) in your muscle the body goes after your fat. To make the transfer, oxygen is needed and that requires you to breath more (huffing and puffing). Bottom line, when you begin to tire don’t stop, your body is burning your fat!



When doing any exercise remember to use caution. Be sure to check with your doctor before starting any exercise program. 40  |  HEALTHY SARATOGA | 2016

to a Slimmer Shape for Summer. STAIR CLIMBING (BOX STEP)INTERVALS: #



If you’re ready for more of a challenge, lets stair climb! Find a set of stairs (bleachers) or a step box. Climbing stairs can burn up to 900 calories per hour. Stair walking (or running stairs for an advanced exercise) is one of the highest caloric FAT burners. Beginners can use a step box (height at 6 inches). Start with the right leg up, return down with right leg first, continue for 10 seconds and rest for 30 seconds. FOR A MORE ADVANCED MOVE find a set of bleachers, step carefully up the stairs, placing your entire foot on the step above, push through your heel and feel the burn in your butt and thighs. Once you hit the top of the stairs, return to the bottom (going down is not counted) and go right back up the stairs until you completed your timed interval (for 30 seconds, rest for 30 seconds). *Need more recovery time? Increase rest time.


A beginner’s guide JUMP ROPE INTERVALS: The ultimate challenge is jumping rope, which can burn up to 1000 calories per hour. You will sweat! Jumping rope is not new to anyone, but doing it right with intervals can make the difference in obtaining and can slim the body fast. Beginners start by just stepping over the rope one leg at a time. Be sure to extend your arms out in a full arc, pull the rope over your head, shoot for a 30 second interval, rest for 30. MOVING UP TO A MORE DIFFICULT LEVEL FOR JUMPING ROPE? Try single leg hops. Begin with hopping over the rope one leg at a time; right leg hops over, rope follows around your body and then the left leg hops over. Elevating your hands, increases the heart rate, which in turn forces the body to work harder. Hop over the rope for over 30 seconds, rest for 30. Need a super challenge? Go for it like a boxer! Full speed with both legs at one time. It will be very difficult to maintain more than one minute intervals, start with 30 seconds and increase time from there. * Caution: jumping rope may cause shin splints, be careful on how hard you hit the ground. Concrete is the worst offender, look for pavement or better yet, head to a park or high school that has a rubberized track.

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Tips: • Get your physician’s clearance and know your limits. • Always warm up well before performing intervals. Start slowly with simple walk / jog intervals. • Bring your heart rate below 90 bpm during the recovery intervals. • Increase either interval intensity, or duration, but not both in one workout. • Stop at the first sign of pain.




to a Slimmer Shape for Summer. WALKING/BIKING INTERVALS:




Our interval training program starts with the most common and preferred exercise… walking. If you’re a beginner and you’re ready to start melting your fat away, begin with a total of a five-minute workout. Your high level interval should last for 10 seconds with a rest period of 30 seconds. If you’re walking outside, elongate your stride or pick up your pace. Really push it! Feel the muscles in your butt move you forward. When I walk, I often pick a landmark. I look ahead for a lamp post or mailbox several yards away. I push it for 10 seconds and rest for 30 (or until my breathing returns to a normal rate). If you are on a treadmill, speed it up or increase the degree of incline. Push the intensity for the same timed intervals as walking outside. If you need more of a break, shorten the duration or increase the rest time. If you are unable to walk, a bike is a super alternative. Biking can easily heat the body up and melt that fat. Begin with little resistance on the bike and pick up the pace for 10 seconds, rest for 30. As you become more fit, increase the resistance and pedal faster. Your goal is to get a bit out of breath, if you can carry on a conversation …push it a little harder. Ultimately you want to walk (or bike) for 40 minutes with several intervals throughout.

For each interval, shoot for five sets. As you get stronger, increase the duration of the intervals. For the ultimate challenge shoot for 2 to 3 minutes an interval, you will practically feel the fat fall off. Perform the exercises every other day. Interval training is a superb way to bump up that metabolic rate and burn the fat fast… just in time for a fit body for the beach. Good luck!


Row, Row, Row


National LEARN-TO-ROW DAY is Saturday, June 4th


spring is upon us and there are a lot of great opportunities to get outside and breathe the fresh air! Yes, all that gym time last winter was great for keeping our bodies in shape, but it’s now time to put all that new found energy to task with something new and exciting…

Rowing perhaps? No, I’m not talking about the row boats you remember from summer camp years ago, but those beautiful long skinny rowing shells you might have seen on Saratoga Lake and local rivers. Rowing has been in the Capital Region since the mid-1800s primarily at the college level. Around the turn of the century and early 1900s, rowing sort of fell on bad times. It seems rowing had become a featured professional sport at festivals and such. That fostered betting for your favorite rower and as you can guess, accusations of fixed races. But rowing, having been in the very first Olympic Games, survived.

New rowers are preparing to get into the shell. 44  |  HEALTHY SARATOGA | 2016

Aqueduct Rowing Club near the Rexford Bridge was the first to return to the area in 1973 and since then collegiate rowing came back around the early 1980s. The good news is that rowing is a sport available to all of us…

You can be male or female, tall or short, trim or otherwise, experienced or not you can do this! You’ll enjoy the fresh air, the beautiful scenery, get a great workout, make new friends AND have a real fun time! Rowing is an enjoyable whole body workout. Once you get the hang of it, you will find that all major muscle groups in your body will improve in strength and balance, and your aerobic capacity will soar. Still a little apprehensive Let me suggest that none of us were born rowing, but like learning to ride a bicycle, it is an activity that once learned, you never forget. And to assist you in learning, many of our local rowing clubs offer “Learn to Row” programs for youth and adults. These programs typically are held late June, through August. Youth learn-to-row programs are held daily during weekday mornings and adult programs are usually held two or three evenings a week for three or four weeks per session. You will be amazed how well you and your peers do in just three weeks! Most programs will give you an introduction to rowing, review safety concerns and procedures (yes, you need to know how to swim - if not, call your

local YMCA first) and let everyone do a workout on the erg, which is a rowing machine. Next, you will get a tour of the boathouse and the different types of equipment used in the sport. Most of us relate rowing to “shells” which hold four or eight rowers with a coxswain, which

boat and understands the terminology. The coach will start out with simple rowing technique and as each rower gains confidence, the intensity of the practice will improve. In case you were wondering… a single shell is 27’ long and weighs only 31 pounds, so yes, you can carry it by yourself, upside down, balanced on your head. Are you ready to give it a try? It just so happens that the Burnt Hills Rowing Association is conducting a free half day clinic on National Learn to Row Day for youth and adults. This is a great opportunity for you to come down to the boathouse and give rowing a try. You will get the boathouse tour, a safety briefing, erg training, and go out in an eightperson shell - all in a two-hour session!

View of our boathouse from the water. measure 45 or 60’, respectively. This is called sweep rowing and each rower has one 12.5’ oar. But there is also rowing in singles, doubles, and quads where each rower has two 10’ oars. This is called “sculling.” Sculling in a single, has the advantage of making this a solitary sport to enjoy at your own schedule. Out on the river or lake, your coach will take things one step at a time making sure everyone is comfortable in the

National Learn to Row Day is Saturday, June 4th, so mark it on your calendar. Details and times are on the Burnt Hills Rowing Association website at The boathouse is located at 801 Maritime Drive, Alplaus, on the beautiful Mohawk River. The event is conducted rain or shine. Hope to see you there and if you can’t make it, check out the website to sign up for one of the other Learn to Row programs held during the summer.

If you want a ve ry good read, check out “Boys in the Boat,” by Daniel James Bro wn. In the nonfiction book, the author follows th e Washington crew in their epic ques t for gold leading up to and at the 1936 Berlin Oly mpic Games. It is a fascinatin g story!

Learn to Row Day participants carry an 8 to the water for their first row.


ENGAGE YOUR BRAIN “You can do anything if you put your mind to it. It’s mind over matter,” explained Angela Amedio, a spinning master and instructor at Saratoga Cycling Studio. She recommends using a variety of exercises to achieve the best results. BY MEGIN POTTER, PHOTOS PROVIDED

“The human body has this fun thing that as soon as you do something, it gets used to it,” she said. This is called the “training effect” and getting past it requires changing up your routine. By creating small achievable goals, like beginning to add in a series of high-intensity exercises that last less than a minute each, can give the brain a chance to enjoy instant gratification, which is fun.

“If it’s fun, you’re going to do it,”

How to Add More to Your Routine she said.

Cardio 46  |  HEALTHY SARATOGA | 2016

EXERCISE AFFECTS MORE THAN JUST THE MUSCLES THAT WE CAN SEE GETTING TONED WHEN WE LOOK IN THE MIRROR. It also affects blood flow and circulation within the body and just makes you feel good. Adding more cardiovascular exercise into your routine however, has a lot more to do with what’s going on in your mind than you might ever imagine.

GET CREATIVE A plethora of gadgets are sold to measure heartrate levels, but an easy way to tell if what you’re doing is considered “cardio” is to observe yourself. If your breathing has increased and talking at a normal pace becomes challenging, you’re likely entering in to the cardio zone; if your heart is racing, you’re out of breath and sweating profusely, you definitely are. Getting to that point requires moving out of your comfort zone. “You can be so creative with it,” said Jennifer Ricupero of Raw Fitness. Boxilates (a combination of boxing and Pilates) and Taboga (mixing strength training with yoga) are just two of the unique methods that she uses to encourage people to move their bodies in new ways and to help rediscover muscles that may have been forgotten.


GIVE YOURSELF PERMISSION At the foundation of creating a healthier body is the knowledge that striving for consistent improvement is key. “Maintenance is not improving,” said Charles Woodruff, owner of Fleet Feet Sports. A runner for more than 45 years, he said that adding more minutes of exercise into the day is preferable over trying to add in more miles to your workout. He suggests three ways to do this.



This time is for you, so just keep showing up. “The magic is in showing up,” he said.

Workout with others, block out time in the day, and keep a log to record your progress.

3. GIVE YOURSELF 5 WEEKS It’ll take your brain and body three weeks to establish a habit, and then two weeks to see the benefits and progress you’re making in a measurable way.



Go Take

a Hike Spring hiking excursions are a chance to spend the day outside witnessing the earth as it reawakens once again.


umerous hiking trails have been marked out to guide adventurers through the region. It’s an opportunity to explore the rolling countryside as the buds pop out on the branches and the grasses brighten with color. The area’s abundance of lakes, rivers and wetlands attract a delightful variety of wildlife and a renewed vibrancy that beckons you to get out and take a walk on the wild-side. The search begins with finding a hiking trail that will give you what you’re looking for. The extensive national and state park system trails and those maintained by dedicated land preservation groups ensure that (within an hour drive from Saratoga) all levels of hikers can find new and rewarding experiences to enjoy.

Here’s a few surefire treks to get you started...

Adventure Assortment Package: Moreau Lake State Park, 605 Old Saratoga Road, Gansevoort. 518-793-0511 With a network of interconnecting trails, hikers can customize their experience to keep it easy by walking the paths around the lake; which is used for swimming, fishing and boating. Additional amenities such as restrooms, playgrounds and a nature center make for a family-friendly day out. For those looking to challenge themselves, the difficult Spier Falls Mountain Trail to the summit of Grant Mountain rewards hikers with excellent lake views. 48  |  HEALTHY SARATOGA | 2016

History Meets Nature Saratoga National Historic Park 648 Route 32, Stillwater. 518-670-2985

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From the Heights of a Fire Tower

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A quick drive up Route 4 will lead you to the short hike up Stark’s Knob, a geologist rarity where jagged pillow basalt, lava that bubbled up and travelled here 400 million years ago, can easily be seen and studied. Scenic views of the Hudson River and Vermont’s Green Mountains can be seen from the summit, as well.

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This site includes the Saratoga Battlefield and visitor center, Phillip Schuyler House, climbing up the 188 steps to the top of the Saratoga Monument for pastoral views, and an easy trail through Victory Woods, which is marked with signage describing the events that took place here during the Revolutionary War.

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The Biggest Waterfall that’s Easy to Miss: Dionondahowa Falls, Windy Hill Road, Middle Falls. Battenkill/DionondahowaFalls More than 75 feet high and at the mouth of a deep gorge in the Battenkill River, the magnificent force of this wonder is hidden away until you know where to look (there’s a two-car parking area marked by a sign at the trailhead). The easy trail reaches multiple overlook points, and platforms for excellent viewing. Adventure-seekers can use climbing gear to reach river-level from the trail.

Hadley Mountain, Tower Road, Hadley.

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A moderate, well-maintained trail with some areas of bare rock leads up to a summit that opens up to reveal stunning views of the Great Sacandaga Lake and the Adirondacks High Peaks.

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Prenatal Yoga for the


Between morning sickness, fatigue, and a changing body, many expectant moms shy away from exercise. But if you’re looking for a gentle workout that allows you to connect with other moms-to-be, prenatal yoga should be on your radar.


onnie Farrelly, a Yoga Alliance certified teacher with extensive training in prenatal, postnatal, and restorative yoga, is helping many local women discover the joys of prenatal yoga. Farrelly currently teaches at a number of area locations including Yoga Mandali and the Wilton YMCA and during the summer months, she hosts prenatal and postnatal donation yoga classes in Congress Park. She is also undergoing training to be a birth doula. And as a mom to three, Farrelly knows first-hand the struggles, anxieties, and aches that expecting women face. “Between working, trying to put food on the table, and all the day-to-day responsibilities, it’s easy to become disconnected from the little gift that you’re carrying,” she says. “Prenatal yoga reminds you of this and gives you the time and space to focus on the baby.” Bonnie also strives to build supportive relationships amongst the women who attend her classes. She says, “Many moms are new to town or just new to this stage of life and I try to make my yoga classes a safe, nurturing environment, with laughter and joy.”


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Besides the opportunity for taking a little “me time,” there are many physical and emotional benefits to prenatal yoga. Bonnies explains, “During pregnancy, there are changes that occur on so many levels (hormonally, physically, emotionally) and so much transition. Prenatal yoga can help create an environment of exploration, y relaxation, and empowerment.” l rel Plus it’s a great strength ar training workout - depending on the day, students may perform lunges and squats or work on their transverse abdominal muscles and stability. As far as the format of the class, Bonnie says, “I used to have a set agenda, but often when I walked in to a room, the dynamic would be

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so different, so sometimes what I had planned just didn’t work.” These days, Bonnie always asks her students, “How are you feeling tonight? What’s going on with your bodies?” and goes from there. Sometimes the class focus will be on imagery (viewing contractions as the ebbing and flowing of the ocean), sometimes the class will focus on poses (pigeon pose, restorative pose, etc.), and other times the focus will be on breathing techniques. Bonnie also encourages the women to bond with their little ones during class. She says, “I tell my girls to dance with their babies – both before labor and during.” She adds, “It’s important to remember that you’re not alone, listen to your body and listen to your baby.” In terms of timing, Bonnies says that as long as you have the okay from your doctor or midwife, students can start taking classes at any point in their pregnancy. She says that generally, the first trimester is the most cautious time, but her classes are very adaptive. Sometimes students will come to class and choose mainly restorative (resting) poses, just so they can absorb the positive energy around them.

For more information on local prenatal yoga classes, visit:




Your Capital Region source for running footwear, apparel, and accessories. We offer a free custom fit process and 11 leading brands of footwear. Ask us about upcoming Good Form running classes, winter apparel clinics, and our Fleet Feet Distance Project training programs for runners of all

abilities. Make new running friends in our year-round Running Club, hosting weekly runs throughout the region. Fleet Feet Malta | Rte. 9 Shops of Malta | 400-1213 Fleet Feet Albany 155 Wolf Road | 459-3338


4TH ANNUAL FLEET FEET SPORTS 10K CLASSIC 10K & Kids Mile Bethlehem High School, 700 Delaware Ave. Delmar, NY

38TH ANNUAL FREIHOFER’S RUN FOR WOMAN 5K - Empire State Plaza, Albany, NY


CANTINA KIDS FUN RUN ¼ Mile ,1 Mile to support emergency medical services at Saratoga Hospital Congress Park, Saratoga Springs, NY

MOTHER LOVIN’ 5K DAY 5K Run/Walk and Kids Fun Run to raise money to help children who have lost a parent, caregiver or sibling to cancer. Saratoga Spa State Park, 10 Roosevelt Drive


KLAVOY5K 5K to raise awareness about organ and tissue donation. All proceeds from this event go directly to The Center for Donation & Transplant. Saratoga State Park-Warming Hut

SUNDAY, MAY 15TH – 7:30 AM

SPAC ROCK & RUN Half Marathon, 5K, 10K, and Kids 50 Yard Dash



FIRECRACKER ROAD RACE - 4 Mile Saratoga Springs City Center, 522 Broadway

SATURDAY, JULY 23RD – 8 AM 20TH ANNUAL SILKS AND SATINS 5K Jeff Clark Memorial Race Support Special Olympics New York 415 East Ave. Saratoga Springs, NY



DANRAN 5K Run/Walk - All proceeds go to Danny Ward Scholarship Fund 25 Lakehill Rd, Ballston Lake, NY


4TH ANNUAL SARATOGA CASINO AND RACEWAY NIGHT RUN 1 Mile Footrace on the Harness Track & 1/4 mile Kids Fun Run Benefits the Saratoga Springs History Museum 242 Jefferson St. Saratoga Springs

SCOTTIES STAMPEDE, THE BALLSTON SPA 5K FOR EDUCATION 5K Walk/Run Garrett Rd by The Ballston Spa Central School District tennis courts RYAN’S RUN PRESENTED BY SARATOGA SPRINGS TEACHERS ASSOCIATION 5K Support research for MIOP – Malignant Infantile Osteopetrosis Saratoga State Park-Warming Hut 52  |  HEALTHY SARATOGA | 2016


SATURDAY, AUGUST 20 – 8:30 AM JAILHOUSE ROCK 5K Run/Walk Saratoga County Historical Society@ Brookside 6 Charlton St. Ballston Spa, NY

SATURDAY, SEPTEMBER 10TH – 8:30 AM MALTA 5K 5k to benefit Vet Help, Malta Ridge Volunteer Fire Dept., Malta Ambulance & Round Lake Fire Dept. HVCC Tec Smart Campus, 345 Hermes Rd. Malta, NY

SUNDAY, SEPTEMBER 18TH – 7:45 AM THE SARATOGA PALIO MELANIE O’DONNELL MEMORIAL RACE Half Marathon, 5K & Children’s Run Saratoga Springs City Center, 522 Broadway


o t C I P It’s E


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1. Pool Complex 2. Gymnasium Addition 3. Pavilion • Capacity (±300 people) 4. Archery and Shed 5. Half Court Basketball 6. Activity Area • Climb and Traverse Wall • Tetherball (3) • Gaga Pit (2) • 4 Square (4) 7. Athletic Fields 8. Zip Line 9. Adventure Course 10. Parking Lot 11. Parking Lot & Drop Off 12. Sanitary Sewer Easement 13. Utility Easement







The YMCA is upping their game. It’s an exciting time at the Saratoga Regional Y.M.C.A. In response to community surveys and input, the West Avenue Branch is strengthening their appeal by offering new ways to play. “It’s really just so great for the children and it’s a need for the community,” said SRYMCA Chief Officer of Operations Kelly Armer about their two-phase, $1.5 million expansion project currently underway.





1 INCH = 50 FEET



After years of planning, the SRYMCA is beginning construction on the multiple new elements that will enhance their camp E.P.I.C. program, and then will later be open to all members. EPIC, which stands for Exciting, Play-filled, Interactive Camp, is a series of nine oneweek sessions for first to fifth graders. For decades, the program, which offers opportunities for outdoor play, has been accommodating increasing interest and growing enrollment numbers. “It’s educational, fun and we’ve just got a really good reputation, so we’ve had to expand every year,” said Armer.


Already, they are breaking ground for a 4,340 sq. ft. outdoor pavilion that can house up to 30 picnic tables and will serve as classroom space for the camp ceremonies that were previously conducted under tents, said Armer. Elements such as the new water fountains - that display the number of water bottles saved by using them - are helping the YMCA’s mission to foster a caring, respectful and honest environment, and will be promoted by a free refillable water-lbottle giveaway.

It’s educati onal, f u n an d we ’ve just g ot a re a l l y go o d reputation , so we’ve had to exp an d ever y year.

This summer will also see the addition of an archery pavilion and course, athletic field, and an activity area that includes a climbing tower and two octagonal GaGa ball pits. “The kids just love it,” said Armer about the game, which is comparable to dodgeball, and is currently played in a staff-built pit. Unique to the region, a kid-friendly zip line, and both low and high ropes adventure courses will be available (for campers weighing at least 60 lbs.) next year. “It will really give our kids a camping feeling and, one of the best parts, it will be bringing our kiddos back into nature,” said Armer.

These elements will double the size of camp EPIC to serve up to 300 campers. This requires facility upgrades that include additional parking spaces and utility buildings. Hiring on more staff and conducting training will maintain the SRYMCA’s safe environment and their 1-to-10 staff-to-student ratio. The second phase of the project includes plans to build on a gymnasium addition and a pool complex. Funded by local grants and the community, these upgrades will not increase the price for campers to attend, said Armer. A ribbon-cutting ceremony, naming sponsorship opportunities, and a capital campaign are still being organized, but financial contributions in any amount are always appreciated. If you are interested in getting involved, please contact Susan Rhoades, Development Director, at 518-583-9622 ext. 104, or

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he rich, delicious aroma of chocolate is hanging in the air as I open the door to the treatment room. I breathe deeply, savoring the moment before turning my attention to the table. A therapist is expertly massaging a hydrating chocolate mask onto a woman’s face. The picture is one of pure bliss and utter relaxation. I take a second look. My purpose for being in this room at this moment, is to write an article about my editor’s day at the spa, but THIS cannot be my editor. Now, don’t take that the wrong way. On any given day Chris Bushee, aforementioned editor, looks every bit the part of a Zen, calm, upbeat, positive energy person. To meet her, you would never know she is in charge of the craziness that tags along with the title of managing editor of (most!) of the Saratoga TODAY magazine franchise. She handles her position and responsibilities with grace and class, at least to my eyes. But she is constantly in motion, eternally juggling ten tasks at any given moment— literally. From start to finish, Chris Bushee mothers each and every one of her twelve magazines that she produces yearly from story conception to article assignment to laying a final eye on design, layout and her personal letter welcoming the readers to the pages. And here she lies— vulnerable, still, in a peaceful, prone position.


Paramedical Aesthetician, Teresa Sears-Dawson, consulting with Chris prior to her facial. A bit reluctantly, as I regret the need to disturb such solace, I announce my presence with a quiet hello. “I haven’t thought about work or deadlines …or Chad all day. Can you believe it?” Chris laughs as she introduces me to her Paramedical Aesthetician, Teresa Sears-Dawson. As Teresa expertly massages Chris’ hands, she explains that she has already analyzed Chris’ skin, which didn’t need the typical pore extractions. “Her skin is normal, a little on the dry side as we’re just coming out of winter. We’re going to get her all set up for summer so she’ll look amazing!” Minutes earlier, as a mask concocted of real Hershey’s chocolate reached deep into Chris’ pores, cleansing and exfoliating, Teresa’s hands had worked magic on Chris’ tight, overworked shoulders. The dark chocolate mint mask covering her face right now promises to deliver an intense hydration that’s moist without feeling or appearing greasy. A yummy cucumber toner is the final step in Teresa’s Signature Facial. After the mask comes off, a peek into the mirror results in an oversized smile that spreads across Chris’ pretty face. “I had no idea I had dull lifeless skin until I saw how dewy and plump it looked AFTER the facial!” she exclaimed, obviously pleased with the results. Teresa says every facial service she provides here at the North Country ENT and MED SPA is custom. There’s no menu of options for facials. Everyone’s skin is unique and treated as such. Teresa says one of the most important parts of her job is educating her patients on how to care for their skin at home, after a facial gives them a fresh canvas to work with. “With facials, we are removing the outer surface of dead tissue. Without proper home care, the results are limited. Eighty percent of what you do at home affects what I do here. I make sure my patients are set up at home for better results.” Clair Hensler opened the North Country ENT and Med Spa with her husband, ENT Doctor Robert Hughes. She likes the location on Mountain Ledge Drive in Wilton because of the privacy it offers patients and because of its’ affiliation with her husband’s medical office. “We’re attached to a medical office. We have to comply with things the medical side complies with. We have a sharps container, everything is sterilized, we have access to nurses and medication and a better topical anesthetic because the doctor can order that.” 60  |  HEALTHY SARATOGA | 2016

“ “

I haven’t thought about work or deadlines …or Chad all day.

Can you believe it?!

Yes, that’s Chris getting her teeth whitened.

The doors to the North Country ENT and Med Spa have been open for about a year and a half, but they’re making their grand entrance onto the Saratoga-area spa scene this season, confident in the services and team they’ve assembled and ready to share their gem in a big way. As part of the public unveiling, they invited Saratoga TODAY to experience a variety of services including Infra-slim body contouring, teeth whitening and the signature facial. “We’re ready to blow the doors off this thing!” exclaimed Clair. “We’re so excited! We customize our services to meet the need of our clients and still make them nice and comfortable.” Hensler herself carefully selected the menu of services offered at North Country ENT and Med Spa, adopting a more natural approach.” What they offer is an assortment of services similar to those you might find at most Med Spas in the area, but less invasive. As part of her spa day, Chris also experienced the Infra Slim Body Contouring system, which uses a combination of infrared therapy and pressure therapy to stimulate, metabolize and liquefy the fat cells, pushing them into the

lymphatic system, and supporting the liver as it metabolizes the fat out of the body. It promises to not only help patients lose weight and reverse diabetes, but also regain their health and energy, improving their quality of life. The Infra Slim system looks like a puffy silver space suit that you climb into. It goes to work on fat cells while you lie on a comfy table in a dimly-lit room, punctuated with soothing music. Chris describes it as a thoroughly relaxing and enjoyable experience. And Clair says, much less invasive than liposuction or cold therapy. “The Infra-Slim treatment was wonderful, very rhythmic pressure and just the right amount of heat, combined with low relaxing music and dim lighting, I could’ve stayed in there all day! I feel wonderful. I’m not sure if it’s psychological or physiological, but I do feel good and am looking forward to more treatments!” Infra Slim sessions typically last about thirty minutes and work best in a series of three. A complete body fat analysis is completed both before and after treatment, to measure success. Chris will undergo two more treatments after today’s. (see sidebar for Chris’ results after just three sessions.)


“We’re a full range, doctor-supervised medial spa with services ranging from spray tans to full body waxing to hair restoration and micro needling and everything in between,” Clair informed us. “Come in and have a treatment, and when you walk out- no one knows you had anything done.” A spray tan provides a striking backdrop to Chris’ freshly whitened teeth— also part of her spa day package.

Demonstrating the infra-slim treatment

One happy Editor

Leaving Chris to enjoy the remainder of her Spa Day, I say my goodbyes and quietly shut the door behind me. Chris had this to say about her most-pampering day… “I LOVED the fact that it was a warm and inviting atmosphere, yet I felt I was in very capable hands. I would recommend this place – and these people – to anyone!” Convincing her to decrease her stress on a daily basis remains a work in progress - a challenge the therapists at this Med Spa says they are wellequipped to handle – stay tuned for more! North Country ENT Allergy & MED SPA 2 Mountain Ledge Dr. Gansevoort, NY (518)587.6610 |

Chris looking fresh, dewey & TAN!

From left: Lynne Scribner, Clair Hensler, Dr. Robert Hughes, Chelsi Facin and Jill Meyer

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s I sit in the cozy cafe on route 67 on the outskirts of Ballston Spa, delicious aromas waft past my nose— floral, spicy, earthy, vegetal. Curious, I walk over to the source of the pleasant smell and browse— Green, Black, White, Oolong, Pu-erh, Herbal, Matcha, Tisane. More than fifty-five varieties of organic tea in gorgeously-designed compact cylindricalshaped tins stand in a line, tiny sample jars carefully placed in front, inviting customers to use their senses to analyze each and every one as they decide which to try.


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I am at Route 67 Cafe’, enjoying a generous sampling of about a dozen varieties, part of what (in the tea world) is called a cupping. It’s like a wine or beer tasting, but with tea. Among others, I notice the vegetal flavor of the greens, the rich astringency of the blacks, the nuances of the oolongs and the delicate nature of the whites.

craft beers; a counter-service cafe offering a menu filled with a plethora of breakfast and lunch items; baked goods and homemade specialty food items like sauces, salsas, chocolates and maple syrup; a full espresso bar; and now, a full line of Ada’s Artisan Teas, an organic tea line the couple nurtured from a mere concept into full-blown reality.

Eva Lamiano and Eran Wasserman are my hosts, and owners of Route 67 Cafe’. They generously share their teas and their story while educating me on the art of drinking tea and on their freshly-released brand, Ada’s Artisan Tea. Every pot of tea served is brewed by hand with fresh, cold water and steeped at just the right temperature for the exact amount of time recommended.

Eva says adding the tea line is a natural fit. She had been studying tea and was anxious to share her research and passion with others. They felt it appropriate to name the line after Eran’s mother, Ada, who taught her son to observe greatness in the simple pleasures in life.

Route 67 Cafe’ is Eran’s baby. He opened its doors about seven years ago, while it was still a functioning gas station. A year later, Eva joined him. With her help and a vision crafted in part from experiences Eran brought with him from New York City, the pumps are gone and the space has been transformed into an eclectic, contemporary country store and European-style cafe’. Walk inside and you’ll discover a funky beer alley stocked with more than three hundred

“Tea has culture behind it. It’s been brewed for thousands of years. It’s used for ceremony and healing… Tea is ‘come on over, let’s sit down, have a cup of tea and enjoy,’” says Eva. Eva and Eran got to work launching their tea brand about a year ago, immediately diving into the lengthy and expensive process of obtaining their USDA Organic certification. They also researched and located artisans from which they source their tea, came up with a name, and designed the logo, label and packaging— tasks they tackled with great thought and precision.

come “ s i Tea t’s e l , r e on ov n, have w sit do of tea a cup njoy”. and e


“We went with tins that have a unique inner seal so you don’t get light, moisture or air that hits the tea and makes it deteriorate. When you put these in your cabinet, they won’t take up oodles of space, so you can have a variety of teas in your tea cabinet… and be able to keep them fresh,” says Eva. When selecting their teas, the couple says they consider a wide variety of palates, as everyone’s is unique. They say some of the teas they feature are popular while others are quite unique and rare. “Black teas and green teas are the best-selling in the US, so we are going to bring in a large variety of black and green. You want a different tea depending on your mood, the weather, the seasons, whether you want it to pump you up and keep you going with mental alertness or have a Tisane, which is a naturally caffeine-free,” says Eran. To further expand their offerings, Eva delves into blending, using only natural flavors and ingredients and creating such lovely varieties as chai and orange creamsicle. Nothing is artificial. The organic certification is important to them, as is obtaining organic products. 95% of their teas are organic. The others are produced organically and maintain sustainable practices. Eva plans to educate people about the quality of their teas and build their reputation around it. “The last thing you want to do is think you’re healthy and then have pesticide residue coming off in your cup. That defeats the purpose.” Even with the prestigious organic label, the couple determined to keep Ada’s Artisan Teas affordable, ensuring their treasured tea experience is accessible to all of their customers.

Ada’s Artisan Teas are available to order by the pot for sipping at the cafe’ or in take-home tins. They plan to take it nationwide in the near future. Meantime, they maintain a calendar of in-cafe’ events like “Paint and Sips” and beer and tea tastings. You can find more information, including their hours, on their website,

68  |  HEALTHY SARATOGA | 2016

When you need something

More! Ma rkBo lle

Photo by Matt McDonald


Surgery Options ...After Dramatic Weight Loss

You’ve lost the weight – either through diet and exercise or with the help of surgery – but your body still doesn’t look quite like you imagined. Is there anything you can do about it? Thanks to today’s state-of-the-art cosmetic surgery procedures, the answer is yes. Dr. Steven Yarinsky and the staff at Saratoga Springs Plastic Surgery Center offer quite a few options that can help tighten loose, droopy skin and give patients a more contoured appearance.



hen you consider something as serious as surgery, you want to make


sure you’re receiving the best care. Fortunately, board certified plastic surgeon Dr. Steven Yarinsky is one of the nation’s top cosmetic surgeons. A graduate of Dartmouth College and SUNY Upstate Medical Center, Yarinsky also completed five years of general surgery residency at Ohio State University Hospital and at Marshall University Medical School as well as two years of specialized plastic and cosmetic surgery training at the Medical College of Ohio.


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Dr. Yarinsky has over 25 years of practical experience and numerous commendations to his name including being selected as one of the “Top Plastic Surgeons” by Consumers’ Research Council of America in 2010, 2011, 2012, 2013 and 2014; by Plastic Surgery Practice Magazine as one of the “Best Plastic and Cosmetic Surgeons” in the United States in 2013 and 2014; and by our sister publication, Saratoga TODAY, for being one of the “Best of the Saratoga Region” as well as a “Best Plastic Surgeon” for 2013, 2014 and 2015. The office is also accredited by the joint commission for safety standards and maintains the same “Gold Standard” for safety and excellence in health care as hospitals. If you’re curious about surgery after weight loss, you might be wondering what makes a good candidate and what types of procedures can be performed. Dr. Yarinsky explains that the majority of his patients (approximately 80%) achieved their weight loss through gastric band or gastric bypass surgery; the remaining 20% lost weight on their own or through programs like



Weight Watchers®. But although they successfully lost a significant amount of body weight, the individuals often have loose skin remaining. Yarinsky explains, “It’s the dark secret of weight loss. The skin doesn’t shrink like the rest of the body, leaving a lot of excess loose skin behind.” And while weight loss does great things for the overall health and look of the body, its affects on the face are

Unfortunately, 90% of the time, insurance doesn’t cover these skin tightening procedures and patients must selfpay. But when it comes to self-esteem and body image, sometimes the cost is worth it.

Luckily, Dr. Yarinsky’s office offers plenty of payment options including financing through a program called Care Credit.

not always so positive. Dr. Yarinsky says, “Many patients don’t realize that when you lose 100 pounds, you also lose facial fat, which can make you look older.” Dr. Yarinsky is quick to point out, “That’s not to say weight loss surgery isn’t a good idea; it has a ton of health benefits. It’s just that many patients aren’t aware of the sagging, excess skin that remains.” And while liposuction is good for diet and exercise resistant fat deposits, it doesn’t help with this loose skin. For that, patients need a body part tuck or lift. Tucks and lifts can be performed on a number of body parts including: face, neck, arms, thighs, breasts, and stomach.

Many potential patients are concerned about the recovery process – how long it takes and how much time they’ll spend in the hospital. Saratoga Springs Plastic Surgery Center is unique in that no hospital stays are required all procedures are performed at the in-office surgical center. Dr. Yarinsky explains, “We do everything in-house and they recover at home, which patients love. It also provides a cost savings over the hospital and it’s more private, comfortable, and convenient.” However, Dr. Yarinsky retains staff privileges at Saratoga and Glens Falls Hospitals. Although complications are rare, this often gives further peace of mind to his patients. 2016 | HEALTHY SARATOGA  | 71




health problems also are not good candidates.” For example, individuals with uncontrolled diabetes, lung disease, heart disease, or heavy smokers often don’t have good wound healing, making surgery difficult. “It’s not uncommon for me to tell someone that I can’t help from a surgical standpoint,” he says. But luckily, these situations are the exception, not the rule, and Dr. Yarinsky is able to help the majority of the patients he sees.

In general, patients can expect to take 1-3 weeks of rest before resuming daily activities and a few months

for more strenuous activities like exercise. However, in the case of waistline and thigh lifts, patients are not incapacitated and can move around soon after surgery. As far as post-surgery, Dr. Yarinsky cautions all patients to expect some scarring. “The trade-off is the scars involved, which I outline in detail for patients at their consultation,” he says. But he adds that 72  |  HEALTHY SARATOGA | 2016

for many patients, more confidence and a better body image outweigh any concerns about scars. “Most patients with realistic expectations are ecstatic with their results. Their goal is to feel more comfortable when wearing more revealing clothing, and with the way they look without clothing on,” he explains. Of course there are always individuals who wouldn’t benefit from these types of procedures. First and foremost, Dr. Yarinsky says, “Those who can’t tolerate scars wouldn’t be good candidates.” He continues, “People with significant

When it comes to results, Dr. Yarinsky’s patients can’t say enough good things about their new look and increased confidence. Back in February, Marie Williams visited Dr. Yarinsky’s office for an inner thigh liposuction and lift as well as liposuction in the stomach and hip area. At 5 weeks post-op, Marie says, “Everything turned out fantastic, I’m so happy with the results.” Marie lives in Central New York and says despite the nearly two-hour drive, traveling to Dr. Yarinsky’s office in Saratoga is worth it. She received her procedure in-house and then stayed at a nearby hotel overnight. The next day she went in for a check-up and continues to see Dr. Yarinsky every few weeks.

She says, “The recovery has been great, I haven’t had any problems. I had to wear a compression garment, which was a little tight, but other than that, it’s been a breeze.” Marie says one of the best things about Dr. Yarinsky’s surgical center is the ability to have the procedure done at his facility. “It’s such a big plus,” she says. “In a hospital, it’s like all of the patients are on a conveyer belt, you’re just waiting in line, but with Dr. Yarinsky, you’re the only patient in there getting surgery, their sole attention is on you,” she explains.

care is included. “There are no surprise costs,” she says. “The amount they quote you is the amount you end up paying.” She continues, “If I had known before, how happy I would be with the results, I would have pursued things earlier and more aggressively.” Beyond Dr. Yarinsky’s surgical expertise, Katie says, “He has such a great bedside manner – he gives you the pros and cons of everything and lets you decide what’s best for you. There’s no pressure.”

For more information on post-weight loss surgery options and Saratoga Plastic Surgery Center, visit:

Katie P., who received the “Mommy Makeover” procedure about a year and a half ago, agrees. She says, “I Lost 60 pounds through lap band surgery in 2008 and afterward, visited Dr. Yarinsky for a breast lift and reduction.” During her consult, Dr. Yarinsky also discovered that she had diastasis recti (a separation of the abdominal muscles) and explained the benefits of fixing it. If the abdominal separation remains, there’s the potential for hernia and emergency surgery, something Katie didn’t want to risk. Dr. Yarinsky suggested the “Mommy Makeover” procedure, which involves a breast lift and augmentation or reduction (depending on the individual) as well as abdominoplasty. Now that the procedure is complete, Katie says, “I’m thrilled with the results. I haven’t looked this good since I was a teenager – in fact, I hadn’t worn a bikini since I was 19, but I wore one last summer!” But while the end result is worth it, Katie cautions that recovery can be different for everyone. “I’ll be honest, recovery was a little tough for me, but Dr. Yarinsky and his staff are amazing with the followup,” she says. And since she was paying out of pocket, Katie says she was thrilled that all follow-up


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Eye Health.

Make Sunglasses

a Priority This Summer DR. CHAD A. VAUGHN O.D.

Sunglasses are extremely important part of preserving your eye health. More than 22 million Americans suffer from cataracts and age-related macular degeneration (AMD). Exposure to ultra-violet light increases your risk of both. Cataracts can require costly surgery and time off of work, while current treatment options for AMD are limited. The sun, in addition to visible light, gives off ultraviolet radiation. This radiation is divided into three types: UV-A, UV-B, and UV-C. The earth’s ozone layer absorbs UV-C radiation, leaving sunglasses to protect your eyes against UV-A and UV-B rays. You should be aware that the sun’s damaging effects are a concern year-round regardless if you are skiing moguls in the winter or sinking a 30-foot putt in the summer. You should also know that the effects of UV radiation are cumulative, so it’s important to develop good protection habits early in life. Dermatologists have done a great job of educating us on the importance of protecting our skin from the sun’s harmful rays. It only makes sense that we should then also use sunglasses to protect our eyes from those same harmful rays. Essentially, sunglasses are like sunscreen for your eyes. Armed with the right information, you will be able to turn heads with the latest fashions and still protect your vision and overall eye health.

Be sure to stop into Vaughn Vision, where you are sure to find the right sunglass and protection for whatever outdoor activity you enjoy. for more information.

For optimum protection sunglasses should: • Block 99-100 percent of both UV-A and UV-B. • Block out 75-90 percent of visible light especially in the spectrum of blue light. • Have lenses that are perfectly matched in color, free of distortion and imperfection and be made of a durable light-weight impact resistant material like polycarbonate.


Eye Health.

For more information call 518-450-1080 or go to

The Sneaky Sight Thief


It can come without warning, symptoms or pain, and has affected more than 50 million people worldwide. Glaucoma is the second leading cause of blindness and cannot be cured.

“Some of the trouble is caused when people are just getting the vision part of their eyes tested and they think they’ve had an eye health exam,” he said.

That’s the bad news. The good news is that glaucoma is the most preventable form of blindness. Once it is diagnosed, it can be slowed down so significantly that patients may never notice a change in their vision. As with many degenerative diseases, early detection is vital.

The air puff screening test has a higher range of error than other tests available and the results are measured against a national standard that still may be high for your body.

“Most everybody that is seeing well thinks good eye vision equals good eye health, but that’s just not true,” said Dr. Steven Clark, a physician’s assistant at Zieker Eye Ophthalmology in Wilton.

Are you at risk? While each person needs to be assessed on an individual basis, there are multiple factors that could be putting you at a higher risk. Because glaucoma is characterized by optic nerve death due to pressure on the eye, you are fifty percent more likely to develop the disease if you have diabetes or high blood pressure, said Clark. Other things to consider include previous trauma to the eye, ethnicity, if you are taking certain medications, extreme nearsightedness, being older than 60 years old, and a family history of the disease.

A False Sense of Security People with glaucoma often won’t experience symptoms such as blurry vision or blank spots until almost ninety percent of the optic nerve is already dead, said Clark, but there’s another problem, too. 76  |  HEALTHY SARATOGA | 2016

The gold standard is for everyone under the age of 65 years old to have a complete eye exam every two years (at the minimum) and then annually after that age, said Clark. This check-up should include a vision test, eye pressure tests done with eye drops and an updated family history. Additional vision field tests show changes to the eye that aren’t noticed by a patient until the damage is severe. These can include the common Humphrey visual field test which involves the patient focusing on a center light while blinking side lights are used to determine peripheral vision. The slit-lamp exam shows doctors a magnified view of the eye, and the Goldmann tonometry technique is a non-invasive test to determine fluid pressure within the eye.

No Eye Insurance Coverage Needed In many cases, medical insurance will help cover the cost of a glaucoma diagnosis, even if you don’t have a separate vision plan, said Clark. “I can never say never and never say always, but we need to catch this early. If we miss this, you will go blind,” he said.

New, Affordable

Eye Health.

Diabetic Eye Exam Program Launches SARATOGA SPRINGS – Saratoga Hospital recently announced a new diabetic eye exam program at its Saratoga Community Health Center, creating access to a vital vision diagnostic tool for all people in the Saratoga community, regardless of income. The new program is the result of collaboration between the Saratoga Springs Lions Club, the Lions Eye Institute at Albany, and Dr. Peter Martin, a retired ophthalmologist from Hoosick Falls, who donated the exam equipment to the health center. “People with diabetes are at risk of losing their sight,” said Dr. Renee Rodriguez-Goodemote, medical director for the Saratoga Community Health Center. “The value of this type of specialized eye exam is quite literally the opportunity to preserve a patient’s eyesight. It is an understatement to say this program would only be possible because of the extraordinary generosity and support by all those involved in our community – Dr. Martin and his family, the Saratoga Springs Lions Club, and the Lions Eye Institute in Albany.” The Lions Club facilitated the donation, had the exam equipment installed and calibrated, and donated additional funding for other required equipment in the new ophthalmology exam room at the health center. The Lions Club

is also working with the Northeast Association for the Blind to bring low-cost vision exams and pre-school vision screening to the center. Appointments for a diabetic eye exam are required and can be made by calling the Saratoga Community Health Center at 518886-5600. The health center is located at 24 Hamilton Street in Saratoga Springs. Saratoga Community Health Center, a service of Saratoga Hospital, provides high-quality affordable primary care, dental care, and behavioral health services for patients of all ages, regardless of income. Left to right: Karen Foster, president of the Saratoga Springs Lions Club; John McDonald, Saratoga Springs Lions Club member, past chairman and current board member of the Lions Eye Institute at Albany; Dr. Yasmin Mali, ophthalmology resident at the Lions Eye Institute at Albany; Dr. Renee Rodriguez-Goodemote, medical director for the Saratoga Community Health Center; Kevin Ronayne, Saratoga Springs Lions Club member and treasurer, board member of the Lions Eye Institute at Albany, and Vice President, Operations and Facilities, Saratoga Hospital; Jim Flynn, Saratoga Springs Lions Club past president and current Lions Club Sight Chairman.


3 Tips


Heart disease is the second leading cause of premature death here in Saratoga County, according to a “Community Health Needs Assessment” study conducted by Saratoga Hospital and published June, 2013. In January this year, the American Heart Association (AHA) released a statement that cardiovascular disease is the leading cause of death for women in the U.S. and globally. Serious stuff. Fortunately, there are preventive measures and several educational campaigns, including the AHA’s Go Red for Women, to help women understand the risks and take action. Locally, Saratoga Hospital offers several practitioners to help women prevent or manage their cardiovascular health. Here are three tips from local practitioners to help keep your heart healthy. 78  |  HEALTHY SARATOGA | 2016

1. See your primary care practitioner regularly.

Maggie Caiazza, MS, APRN-BC, ANP, FNP is family and adult nurse practitioner with Saratoga Hospital, working out of the Saratoga Midwifery and Women’s Primary Care.

Meet Maggie Caiazza, family and adult nurse practitioner with Saratoga Hospital, working out of the Saratoga Midwifery and Women’s Primary Care off exit 13 of the Northway in Malta. She says primary care is the best place to start, and start young. “We see very young women, starting at 13, that age group where we can be doing a lot of preventive-type medicine,” said Caiazza.

“You could be 30 years old, have the beginning stages of heart disease, and not be aware of it. So we may be able to pick up on this early.”

Typically, a primary care visit includes a thorough examination of your health history and lifestyle, and includes bloodwork and other regular laboratoryinvolved check-ups. “We want to see, are you eating well, are you exercising,” said Caiazza. “We do try to encourage that 18-35 age group, who think they are healthy and in good shape and don’t think they need a primary care practitioner, to come in regularly. A lot of these young women are in college and married, working with little ones, so they pay more attention to all of that rather than to themselves. I think yearly exams with a provider really does help. We’re the front line person to see, if you think you need a cardiologist.” A primary care practitioner will get patients started on medications, but if they can’t get the symptoms of cardiovascular disease under control, then they will refer patients to a cardiologist who may change medications around and do further testing. But before it gets to that, another preventive step your primary may refer you to is a registered dietitian.

2. Go over your eating habits with a Registered Dietitian. Anne Edwards, Registered Dietitian and Senior Clinical Dietitian at Saratoga Hospital, takes care of the dietary needs of patients in the Intensive Critical Care Unit.

Anne M. Edwards, MMH, RD, CDN is a Registered Dietitian and Senior Clinical Dietitian at Saratoga Hospital. Photo provided.

Edwards said she will sit down with a patient to figure out what her routine is at home, so she can shine some light on the good choices the patient is making and help figure out where they can get a good start to do even better.

“It’s unrealistic to expect people will wipe their cupboards clean,” said Edwards.

“We don’t want people to think they can never enjoy foods, but just help them to also incorporate more things that are good for your heart, like fiber and traditional protein, swapping out red meat or pork for beans, nuts, or soy.” A registered dietitian will talk with you about things like emotional eating, and how to reward yourself when you’re feeling good and wanting a treat, or to soothe yourself if you’re feeling overwhelmed or had a bad day, in a healthy way. “An apple doesn’t taste like a Hershey’s kiss,” said Edwards, “we get that. It’s really about what’s available in front of you, so have a bowl of fruit handy. But if you’re talking about times you need instant gratification or consoling, I know for me, no matter how many bowls of fruit I have, it’s not going to fix a bad day.” So she’ll talk with you about the umbrella of meal planning, so you can have an idea of what you’ll be eating for the day and the week. Having it in black and white will help you know exactly when you’ve last binged a bag of chips while watching Netflix, and help you establish some control. If you have a bad day, or a special one, you can look at your food log and know where your wiggle room is. There are plenty of free apps and new technology to help people keep track of their diet and exercise, said Edwards. But in addition, she says it’s a good idea to watch what you’re bringing in the house to begin with. “Better to lock those chips in smaller-portioned Tupperware bowls when binge-watching shows, and when it’s gone, its’ gone. Don’t get up for more.” What you have in the house is what you eat. So if it’s not good for you, buy less of it. There’s plenty of tasty foods and meals that are good for your heart, according to Edwards. For some ideas, she recommends the DASH Diet.


Edwards added that how your food is prepared is just as important as what you choose to eat. “If you eat in restaurants, you’re putting your faith into someone else preparing your food for you,” said Edwards. “If I’m at home breading and lightly panfrying fish in sunflower oil, that’s not as bad a fat as coconut oil or palm oil.” Another thing you’ll learn on a visit with your dietitian is what kinds of foods work specifically for you, given your habits, medical history, current health status, and other factors. “You want your medicine to do what it’s supposed to do,” said Edwards, “and your diet can impact that. Just because you’re taking blood pressure medicine doesn’t mean you can continue eating salt as you have been. It’s important to read labels and pay attention in restaurants.” A dietitian will also take time with you to help you understand how to read labels and what it means for you specifically. “You really want the label to list the whole grain flour, or whole grain rice,” said Edwards, “and anything that has more than 300mg per serving of salt is high sodium and not a good fit for a heart healthy diet.” For a customized look at your diet, Saratoga Hospital offers outpatient nutrition therapy at different locations. Contact your health insurance provider to see if there is a medical nutrition therapy benefit and visit the one in your plan.

3. Don’t ignore the signs, even if you’re young. The January AHA statement said that women are more likely than men to delay seeking treatment. Men will seek help within 15 hours of symptoms, but women take as many as two days before they seek medical assistance. “People in general will say maybe it’s indigestion and I’m going to take a couple Tums to see if it goes away and give it some time,” said Caiazza. “Some people don’t want to go to the doctor because they think it’s something silly or insignificant.” Sometimes, a woman’s heart attack symptoms may seem like flu, or in some way not urgent, or the woman will think it’s something temporary that will pass. Women are more likely than men to fear embarrassment if they seek help and it turns out symptoms aren’t serious. So they delay. And when it comes to your heart, delay is dangerous. If your primary care practitioner has any concerns about your symptoms and test results, he or she may request an echocardiogram or EKG, and may send you to a cardiologist. More research and much more education is needed to help heart disease slip further down the list of premature deaths in Saratoga County and across the globe. But these three tips are a good start.

To reach Caiazza and other primary care practitioners at Saratoga Midwifery and Women’s Primary Care, call 518-363-8815. To reach Anne Edwards, Registered Dietitian and Senior Clinical Dietitian at Saratoga Hospital, call 518-583-8646. 80  |  HEALTHY SARATOGA | 2016

Meet the


NEW DOC IN TOWN… Instead of falling down the long Paint Me a Picture For those who have decided stairwell into illness, there’s complementary medicine is a path they a new way to climb toward want to pursue further, Sampson begins improved health. by offering a 15-minute consultation for Maintaining Balance

Dr. Kyle Sampson’s new office is located at 290 Church St. in Saratoga Springs. For more information: (518) 290-7599

Health is not achieved by doing just one thing and ignoring the rest. “Some say what we practice is the future of medicine… in a sense, everything is moving toward integrative methods,” explained Dr. Kyle Sampson. As a Naturopathic doctor, Sampson offers those suffering from chronic disease and those just looking to improve their health, an alternative. Dietary counseling is combined with supplement recommendations, detox techniques, energy, mind and body exercise, as well as suggestions to help stimulate recovery and promote balance.

A Familiar Story

One of my goals is to educate people along this journey to get them to a level of health where they might need a tune up, but overall, they’re pretty self-sufficient.”

Sampson’s journey into medicine began because he lost people he cared for to chronic diseases, including cancer. Searching lead him to find naturopathic medicine. “Once I read about it, I knew exactly… this is what I’m here to do.” After receiving his undergraduate degree, he attended one of the only five accredited naturopathic institutions in the country before becoming licensed as a primary care physician in the state of Vermont. “The State of New York is a little slow to catch on,” he said, which is why he cannot become licensed, but can still make medical recommendations in New York. “It’s a challenge every day. Navigating the political climate is a challenge. Ninetypercent of people don’t know what we do, can do, or even that we exist,” said Sampson about his profession.

clients to ask questions, and an hourlong assessment appointment to hear their health history. He wants to know what your mother experienced during her pregnancy and the circumstances of your birth to determine your organ system development. He wants to know about any traumas that you may have endured, allergies that you may have, and exposure to environmental toxins. He also wants to know about any emotional and mental events that may be affecting your health (even if you don’t yet realize it). “The mental component is one of the greatest toxicity to the body’s cells. All of these factors are extremely important in 1) healing; and in 2) longevity of health.” The dramatic impact on overall health by this often overlooked mental component was demonstrated by a client who was experiencing chronic gastro-intestinal symptoms while also battling depression and anxiety. Dr. Sampson simply suggested removing gluten from her diet and helped her balance her fearful feelings. Soon, she was totally changed and her symptoms went away, he said. “One of my goals is to educate people along this journey to get them to a level of health where they might need a tune up, but overall, they’re pretty self-sufficient.”


Editor’s Choice.

Serendipity Arts Studio to Feature

“Chopped” Chef

Serendipity Arts Studio

is thrilled to announce the addition of Chef Natalia Gaviria to its growing list of Instructors. Based in New York City, Natalia is known for a culinary style rooted in the simplicity of natural ingredients applied to everyday life. As a part-time resident of Clifton Park, she recently inquired about offering classes at Serendipity Arts with an emphasis on vegan, gluten free, and health-conscious recipes. “Chef Natalia possesses the nutritional expertise that I have been hoping to add to our cooking class calendar.” says studio owner, Patrice Mastrianni. Natalia enhances the essence of each ingredient with simple alchemy adding health insights, artistic style and cultural flare to create a rich culinary experience!

Hericot Flair and Best Bloody Mary Brunch episodes. She gained firsthand experience at numerous New York restaurants, as an event caterer and as the author of four cookbooks for the Latin American market. As owner of Cook-Life Inc., Chef Natalia develops recipes and restaurant concepts across the globe for such clients as Nestle Colombia, Amy’s Bread Bakery, Syracuse University, Sony, Pratt Institute, as well as Russian television and restaurants across Africa. She is sought after globally as a speaker and workshop facilitator.

“Chef Natalia possesses the nutritional expertise that I have been hoping to add to our cooking class calendar.”

Born and raised in Colombia, Natalia is a graduate of the New York’s Natural Gourmet Institute for Health and Culinary Arts, and holds a Masters in Food Therapy. Chef Natalia gained television notoriety as a featured chef on the Food Network’s hit show “Chopped,” where she showcased her skills, ingenuity and style in front of the camera on the

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Natalia loves collaborating with families and private clients to develop healthy meal solutions that nurture and foster creativity in the kitchen, and she is excited about bringing her skills and expertise to the Saratoga area. Serendipity Studio owner, Patrice Mastrianni expresses her excitement, “I couldn’t wait to add Chef Natalia to our calendar - I’m sure once Saratoga gets a taste of Natalia’s cooking style they will hunger for more!” to register for Chef Natalia’s classes or stop at the studio just off Broadway, on Congress St. in Congress Plaza behind CVS. Call (518) 886-9553 or email www. for more information.


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Healthy Saratoga Spring/Summer 2016  
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