Wishing You a
Happy & Healthy New Year

Make 2016 Your Healthiest Year Yet
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Too many of us are too familiar 

with this New Year's  scenerio... 

the ball drops, you vow to keep 

your distance from carbs and spend  

the rest of the year on the treadmill, but two weeks intoJanuary, your  motivation plummets, your starch cravings have become difficult to ignore, and  you've skipped morethan a few days at the gym. Come February, your sneakers  have collected dust and you've forgotten all about your New Year's resolution.

Swap Sugary Drinks For Water
Water is one of the best tools for weight loss  because it 

doesn't have any calories.It is also a great appetite 

suppressant, and often when we think we're hungry, we're 

really just thirsty. Water has no fat, no calories, no carbs, 

no sugar, so drink plenty to help your weight-loss.  

Aim For 5 Servings Of Fruits And 

Veg Per Day 

Fruit and vegetables taste  

delicious and there's so much 

variety to choose from.  They're 

a good source of  vitamins and minerals, and dietary fiber. They can also help reduce the risk of  heart disease, 

stroke and some cancers. Fruit and vegetables are low in 

fat and  calories and high in taste.

Add More Fiber to Your Diet
Fiber-rich foods decrease hunger, so you are likely  to 

eat less during the day. You can easily add more to your 

diet by having high  fiber cereal for breakfast, or as a 

snack mixed with yogurt in the  afternoon.

Eat Breakfast
Did you know... in order to gain weight, sumo  wrestlers  in Japan don't eat breakfast? Really! Skipping  breakfast slows down the metabolism and encourages weight gain.Start your day with a  breakfast  that combines fiber and lean  protein, in order to rev up your  metabolism and keep you full till lunchtime.
Increase your Dairy Intake
Not getting enough calcium triggers the release of a hormone that causes fat storage. Meeting your daily 

calcium  needs helps you burn fat more efficiently. 

Choose low-fat dairy  products for the nutrients your body needs, without the extra calories.

Spice it up
Increasing your intake of capsaicin temporarily boosts your  metabolism and 

helps you feel satiated after meals. Try adding Tabasco sauce to your eggs, 

curry to your soup, and  hot peppers to your chili. Spices will add flavor and health benefits to your  dish.

Start your Meal with Soup
Soup is one of the most filling foods, and a big  bowl of it is a great way to avoid   higher calorie temptations.  Aim for  broth based soups   filled with vegetables, which tend to have a lot fewer  calories than cream based soups. 

Remember, these tips are not just for weight loss  but also to make you feel more energized, stronger, healthier and younger. Live  a better quality of life.  Don't give up because you splurged.  DON'T GIVE UP !!
Good luck in sticking with the resolutions and  shedding the pounds.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Schedule Your Nutritional Consultation Today

Don't wait! Schedule meal services for yourself or a loved one today.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Farm Markets

Summer is here and that means a plethora of freh, local produce is available to us in the Hudson Valley.

Fruits and vegetables are critical to promoting good health. Increasing the quantity of produce in your diet is the easiest way to boost your nutrition. These super-foods are calorie sparse, vitamin dense, superior sources of anti-oxidants and packed with essential nutrients. Produce does much more than just contribute healthy nutrients, essential vitamins, minerals, and fiber, they also help protect you from chronic diseases and they help you heal.  In fact, fresh fruits and veggies boast multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, aiding in weight loss and so much more. 

There are hundreds of extremely nutritious and tasty options to choose from! So no matter what your preference is, there is always some fruits and veggies that are waiting to tickle your taste buds. Eat these super-healing picks and start feeling pretty super yourself.

Fruit and Veggie 101
Money Saving Tips

1- Create a weekly meal plan that uses the same fruits and vegetables, but prepared in different ways. 

2- Buy fruits and vegetables in season and at farmers' markets or at your local grocery store.

3- Minimize waste, buying only the amounts you will eat.

4- Be creative! Enjoy your fruits and vegetables in different ways. Try baking apples or poaching pears with some cinnamon. Homemade soup is a healthy and tasty way to use vegetables. Smoothies and salsas are also a great use of produce.

5- Cut your fruits and vegetables at home. Pre-cut produce costs more than whole fruits and vegetables.

6- Pick your own at local farms. Late summer and early fall is a great time to pick your own. This is a fun and inexpensive way to buy in bulk.

7- To make fresh fruits and vegetables last longer, wash and dry after purchasing, then store them in the refrigerator or freezer. 

Farm Markets

Arlington Farmers Market

Location: Raymond & Collegeview Aves. Poughkeepsie.

Hours: June-Oct., Thurs., 3-7pm 

URL: Arlingtonbid.org


City of Poughkeepsie Farmers Market

Location: 253 Main St., Poughkeepsie.

Hours:June-Oct., Fri., 10am-3pm 

Contact: 845/473-1415 


Hyde Park Farmers Market

Location: Hyde Park Town Center, Route 9, Hyde Park

Hours: June-Oct., Sat., 9am-2pm 

Contact: 845/229-9111 



Millbrook Farmers Market

Location: Front St. and Franklin Ave., Millbrook

Hours: May-Oct., Sat., 9am-1pm

Contact: 845/677-4304 

URL: MillbrookFarmersMarket.com


Rhinebeck Farmers Market

Location: 23 E. Market St., Rhinebeck.

Hours: May-Nov., Sun., 10am-2pm

Contact: 845/876-7756 

URL: RhinebeckFarmersMarket.com 

Barton Orchards 
Poughquag, NY 
(845) 227-2306

Brittany Hollow Farm 
Red Hook, NY 
(845) 758-3276
Greig Farms
Red Hook, NY 12571 
(845) 758-1234

Daisi Hill Farm 
Millerton, NY 
(518) 789-3393

Wigsten's Farm Market 
Pleasant Valley, NY 12569 
(845) 635-1570
www.dutchesstourism.com/farmers.asp
www.dutchesstourism.com/farm.asp

Grocery Shopping 101

The grocery store can  be a tricky place to shop... especially if you are new to healthy living.  With soooo many options of virtually the same product, how do you know which to choose?  Wouldn't it be great to have a nutritionist go shopping with you to point out your best options?  Wouldn't it be even better to have a chef tell you how to create tastey dishes with those ingredients?  Well, I'm both, so although I won't be in your cart, over the next few weeks, I will be giving you some great pointers to help healthy up your life...  starting with some super quick and easy tips:

1- Make Your Weekly Menu Before You Go - This will help you think long term about what you will consume.  It will also help you create a conscise shopping list. 

2 - Always go shopping with a list! - Stick to it as much as possible.  This will keep unecessary items out of your cart. It will also help you stick within a budget and keep your marketing excursion quick and painless.

   
3- Go Alone (or with someone who has the same goals as you) - Don't take anyone who will get you to purchase items off your list.

4- Don't Shop When You Are Hungry - If you are hungry anything and everything looks tasty... so you'll put more in you the cart, spend more, bring more home, and have much  more temptation waiting for you in  your cupboards.  Dangerous!

5- Avoid - Chips, Soda, & Cookie Aisles...If it doesn'tgo home with you, you will have far less temptations lurking in your cabinets.

   Now lets go with an aisle by aisle breakdown... starting with the produce section.  (This area is so important that it gets a section... not just an aisle!)



Fruits and Veggies Oh My!

    Get at least 50% of your groceries from here.  Everything here is healthy!  A great general rule is that the least inexpensive produce is almost always seasonal, thus the tastiest.  

    Not only is the rainbow pretty to look at, but the more variety in the color you eat, the more nutrients you get... always a plus!

White and Light Green -

helps to prevent colon and stomach cancers and heart disease.

Found in: Artichokes, Asparagus, Celery, Chives, Endive, Garlic, Green Onions, Green Pears, and Mushrooms

Yellow and Orange -  helps to prevent cancers and heart disease.

Found in:  Apricots, Butternut Squash, Cantaloupe, Carrots, Mangoes, Peaches, Pumpkins, Sweet Potatoes, Clementines, Grape Fruit, Lemons, Nectarines, Papaya, Pineapple, Banana, Yellow Pepper

Purple and Blue and Deep Red - 

helps to prevent blood clots and helps improve brain functions.

Found in:  Blueberries, Cherries, Cranberries, Plums, Eggplants, Raisins, Red Apples, Red Beans, Red Beets, Red Cabbage, Red and Purple Grapes, Red Onions, Red Pears, Strawberries

Red -
helps to prevent cancers and heart disease.  Also helps improve brain function.               

Found in:  Pink Grapefruit, Tomatoes, Watermelon

Green -

helps to reduce cataracts andmacular degeneration. Helps maintain strong bones and critical for wound healing.  Also helps prevent cancer.

Found in:  

Asparagus, Beet Greens,Broccoli, Brussel Sprouts, Collard Greens, Dandelion Greens, Green Beans, Honeydew, Kale, Kiwi, Mustard Greens,Okra, Parsley, Peas, Peppers, Romaine, Spinach, Swiss Chard, Zucchini, Endive, Turnip Greens, Arugala, Bok Choy, Cabbage, Watercress

Until next time, happy marketing!

Healthy Changes for a Happy New Year

Happy New Years (ok, so I'm a day or 2... or 3 late)!

 

     Too many of us are too familiar with this New Year's scenerio... the ball drops, you vow to keep your distance from carbs and spend the rest of the year on the treadmill, but two weeks into January, your motivation plummets, your starch cravings have become difficult to ignore, and you've skipped more than a few days at the gym. Come February, your sneakers have collected dust and you've forgotten all about your New Year's resolution.

     Sounds too familiar, right? Well, you are certainly not alone!  Two of the most common New Year's resolutions are to lose weight and exercise more often.  Rather than setting yourself up for failure, why not start 2011 off on the right foot by making healthy life changes you can actually keep? 

     A few EASY ways that you can keep your healthy resolutions all year long are to make small changes that will transform your life.  Here are some suggestions to make the most of your New Year’s resolution:

Aim For 5 Servings Of Fruits And Vegetables Per Day

Fruit and vegetables taste delicious and there's so much variety to choose from. They're a good source of vitamins and minerals, and dietary fiber. They can also help reduce the risk of heart disease, stroke and some cancers. Fruit and vegetables are low in fat and calories and high in taste!

Swap Sugary Drinks For Water

Water is one of the best tools for weight loss because it doesn't have

any calories.  It is also a great  appetite suppressant, and often when we think we're hungry, we're really just thirsty. Water has no fat, no calories, no carbs, no sugar, so drink plenty to help your weight-loss.

Eat Breakfast

Did you know... in order to gain weight, sumo wrestlers in Japan don't eat breakfast?  Really! Skipping breakfast slows down the metabolism and encourages weight gain. Start your day with a breakfast that combines fiber and lean protein, in order to rev up your metabolism and keep you full till lunchtime.

Add More Fiber to Your Diet

Fiber-rich foods decrease hunger, so you are likely to eat less during the day. You can easily add more to your diet by having high fiber cereal for breakfast, or as a snack mixed with yogurt in the afternoon.

Increase your Dairy Intake

Not getting enough calcium triggers the release of calcitrol, a hormone that causes fat storage. Instead meeting your daily calcium needs helps you burn fat more efficiently. Choose low-fat or fat-free dairy products for the nutrients your body needs, without the extra calories.

Spice it up

Increasing your intake of capsaicin (the compound that gives hot sauce and chili peppers their kick) temporarily boosts your metabolism and helps you feel satiated after meals. Go ahead and heat things up.  Try adding Tabasco sauce to your eggs, curry to your soup, and hot peppers to your chili. Spices will add flavor and health benefits to your dish.

Start your meal with soup

Soup is one of the most filling foods, and a big bowl of it is a great way to avoid higher calorie temptations. Most soups are low in calories and high in fiber, making them healthy and satisfying. Aim for broth based soups filled with vegetables, which tend to have a lot fewer calories than cream based soups.



 Remember, these tips are not just for weight loss but also to make you feel more energized, stronger, healthier and younger. Live a better quality of life.  Don’t give up because you splurged. DON’T GIVE UP !!
     Good luck in sticking with the resolutions and shedding the pounds.

Enjoy!
Chef Heather