An Apple a Day Keeps the Doctor Away!

       SUNY New Paltz's dietitian Evelyn Gezo is at it again! Take a moment to read over these simply delicious suggestions on how to incorporate an apple into your day. The Hudson Valley is the epicenter for apple picking this time of year, so take advantage of our local options.  Plus, you could turn your visit into a fun, active day. 

       October is a great month to enjoy NY State’s finest apple crop. Apples are high in fiber and have good for you carbohydrates along with many vitamins. Try these easy ways to enjoy apples:

• Slice some apples and serve with this peanut butter dip; just add a tablespoon of peanut butter to low-fat vanilla or plain yogurt, mix it until smooth.

• Take a large apple, cut out the core.   Place in a microwave safe bowl, sprinkle with cinnamon and microwave until soft like a baked apple.

• Make a Waldorf Salad:   sliced apples, sliced celery, walnuts, raisins. Dress it  with low-fat plain yogurt and a squirt of lemon juice.

• Add small pieces of cut up apple to instant oatmeal.  The apple warms up and sweetens the oatmeal naturally…yum!

• Try cut up apple and walnuts in your healthy dry cereal, add fat free milk (or Soy milk, added by Cat) and you are good to go!

• Make an apple crisp in your microwave, combine a cut up apple and granola – cover and microwave….Sweet!

…and don’t forget to just eat an apple plain – it may keep the Doctor away!

Healthy regards,  Evelyn

Evelyn H. Gezo, Ms,RD,CDN

Campus Registered Dietitian/NYS Certified Dietitian

TED Talk: Dean Ornish says your genes are not your fate.

       We can sit back and make as many excuses as we want, OR we could play active roles in improving our health, happiness and future. I've had conversations with friends who tell me that because they're predisposed to health conditions such as high cholesterol or diabetes that the fate of their health is inevitable.Take a moment to watch this sort TED talk and stop making excuses.

Hmmm...

'In 2009, just 26 percent of adults [in America] had three or more servings [of vegetables] a day (including those who count a tomato slice and a lettuce leaf on a burger as a vegetable serving)'......what?

The Wonderful Benefits of Drinking Water

       I wrote this article as to remind myself, and to share with you, of the remarkably rewarding benefits of drinking more water! Mayoclinic.com states that the amount of water to consume each day depends on your individual needs. The most common recommendation I've heard is to drink eight 8-ounce glasses of water a day. (Note: I am not a health care professional. I would suggest drinking enough water to avoid various symptoms of dehydration including fatigue, irritability, dry skin, dark colored urine, headache and thirst haha). I believe the five benefits I've listed are the most important, everyone is different though. These are just a few; there are tons more to know about.  I know people who can't stand drinking water. If that's your case try incorporating some fresh lemon into your water. I don't mean store bought containers of lemon juice (which include preservatives), I mean a lemon cut into squares, manually squeezed into water. Drinking lemon water has an abundance of health benefits. Check it. 

Your weight Working to help our metabolisms, water transports nutrients, minerals, hormones, and oxygen throughout the body as it takes away harmful toxins and waste materials. It aids in digestion, as certain proteins and enzymes require sufficient amount of water to function properly. Consuming water throughout the day helps flush byproducts of broken-down fats. It also suppresses hunger and when consumed with food, limits the amount food you may ingest. (Organic facts)

Healthy skin This one's for you ladies! Drinking a sufficient amount of water can help replenish and moisturize skin. Hydration helps maintain a healthy skin tone and elasticity of skin, therefore keeping our skin looking younger. (mangosteen-natural-remedies.com)

Productivity When your body is functioning properly, your mind feels better! Remember, body and mind have considerable effect on one another. Because our brains are made of mostly water, drinking more helps process our thoughts, aids in alertness and concentration. (mangosteen-natural-remedies)

Promotes better exercise Water helps maintain body temperature. Especially in times of exertion, our bodies 'dissipate excess heat' in order to regulate temperature. It is important to have water close at hand when exercising as to keep you energized and willing to push through your routine.  

pH Balance Our bodies require a pH level ranging from about 7.35 to 7.45. Even a slight shift in pH can alter how our bodies assimilate crucial vitamins and minerals. An imbalance may also lead to illness. Keep in mind - drink more water as to prevent illness or as a remedy to fight it. For all you women out there, it is important that we drink plenty of water as to maintain the pH of our vaginas. The slightest alteration can cause really uncomfortable changes. So keep drinking and sneak some acidophilus 1-3 times daily too.  (Organic Facts)

Why does alcohol dehydrate you? If you're wondering why you wake up with a terrible headache after a night of drinking it's because you're dehydrated! Alcohol is a diuretic. This means that alcohol stimulates your kidneys to filter water out of your blood. (Answer.com) Alcohol also prevents the release of anti-diuretic hormone (hormone that prevents you from urinating). So when drinking, you're peeing more frequently, therefore ridding the body of water. I'd suggest alternating alcohol and water while you're partying or maybe just stop drinking so much? Make sure to chug a huge glass of water before bed and when you wake up. 

Taliaferro Farms by Kali Ventresca

If you're looking to eat well and support local farms, Taliaferro Farms has a wide of range organic products (fruits and veggies, freshly baked artisan breads, meat and dairy product, local honey and maple syrup!), and it is located just a short distance from Main St. New Paltz! The lovely little farm is now open Thursday, Friday and Saturday to the public.

From Main St., Taliaferro is only a twenty minute ride South, making biking a great way to exercise on your way! You can take the Rail Trail or Water St. to Plains Rd. See map here.

On my trip to Taliaferro last Saturday I bought a bundle of fresh basil, a loaf of their multi-grain health bread, 4 lbs. of red and yellow heirloom tomatoes and a 1 lb. jar of local honey, all for just 22 dollars! Although it may seem slightly more expensive than buying groceries at a supermarket, the quality of the items you will buy at Taliaferro Farms is well worth it!

REMEMBER! The food market listens to the consumer. If you (and your friends) buy mostly organic and local, large farms that use pesticides, antibiotics and excessive amounts of energy will eventually transform into smaller, healthier and more sustainable farms!

Curious about the benefits of eating organic?.Check out these 10 reasons why to support organic.

Curious about the benefits of buying local? Check out this article.

That's all for now, take care!

Kali

Athletic & Wellness Facebook Page

Check out SUNY New Paltz's Athletic & Wellness Center's Facebook page! Their page outlines and continues to update the activities offered by the Athletic & Wellness Center. Becoming involved is a great way to meet new people and try new things. Check it out, become a fan and get active!

       Hey lovers and friends! I’m wondering how your first couple of weeks of school are going. For all of you who aren’t on SUNY Campus, I hope you’re enjoying this absolutely beautiful weather! It’s a great time to go for a long bike ride!

       Here’s something really exciting for students here at New Paltz. I had the pleasure of meeting Evelyn H. Gezo, SUNY New Paltz’s campus dietitian and certified nutritionist, last week so she and I could talk about some healthy options offered around our campus.  She was kind enough to compose this simple yet helpful guide to avoiding the dreadful ‘freshman fifteen’ weight gain.  Whether you are a student or not these helpful tools could pave the way toward a healthier and happier well-being. Making one simple change in your life, for example not eating an unhealthy snack before bed or drinking more water throughout your day, could significantly change your well-being. With that said, please read this wonderful piece Evelyn wrote. Remember, each person is different. If you don’t exactly know what a ‘healthy choice’ may be or what your individual body needs, don’t be afraid to email Evelyn with questions. Evelyn is kind, enthusiastic and incredibly easy to talk to. I’m sure she would help answer some of your questions so you can start moving in the right direction. If you find delicious and healthy food choices around town as well, please attach it below the article. The more the better! 

Healthful Eating Tips on SUNY Campus

College students often complain that they have gained the “Freshman Fifteen” and have few healthful choices on campus.  Studies show that this gain in weight is actually about an average of seven pounds during the first semester on campus.  Many factors may contribute to this change in weight, which include a decrease in physical activity, poor sleep habits, late-night snack deliveries, stress, endless food choices, and alcohol consumption.   

But students have a lot of healthy options!  Here are some tips:

• Keep some breakfast and snack options in your room such as cereal, fruit, whole wheat mini bagels, whole wheat crackers,nut butters, low fat yogurt and cheese.

• Avoid the temptation to eat that extra meal like pizza and other late night deliveries while studying, instead opt for low fat microwave popcorn, baked pretzels, dried fruit and nuts.  

• Stay hydrated and keep water in your backpack and limit alcohol intake.

• Check out the simple choice options at Hasbrouck Dining Hall --- plain baked chicken, baked potatoes and plain fish at lunch and dinner

• Try some brown rice and steamed broccoli from the Vegan Bar

• Hasbrouck Dining Hall offers local produce, cage free eggs, organic teas and coffees

• Fresh fruit 24/7 in every color of the rainbow…take some back to your room!

• Visit the salad bar that is stocked with beautiful vegetables, low fat cottage cheese and yogurt, nuts, raisins, beans and greens.

• Select a healthy cereal choice like Rice Chex or Cheerios and top with fat free Milk. (Hasbrouck also offers Soy milk! (added by Cat :) )

• Move that body …don’t be a “Dorm Mat”.

*REMEMBER - the responsibility for eating healthfully begins with the individual! Make your choice…balance is the key.

  

                       Healthy regards,   Evelyn

             

Evelyn H. Gezo, MS,RD,CDNCAS

Campus Registered Dietitian/NYS Certified Nutritionist