Get Fresh with Farmer’s Markets!

Trying to eat healthy on a budget? Wondering where your food comes from? Stop by your local farmers market! Summer is a great time to enjoy the fresh and inexpensive produce available at farmers markets. Markets offer a place to connect with neighbors, meet local farmers, support local small businesses, and provide nutritious food to neighborhoods in need (Farmer’s Market Coalition). Here are just a few of the many reasons to shop local this summer:

• Vary your veggies and try something new! Ever had kale or rhubarb? Farmers markets usually have unique fruits and vegetables that you won’t see at the average supermarket. Get creative and you may find a new favorite. Try tossing up an easy summer salad with fresh kale, pepper, strawberries, and red onion or grill sliced zucchini and eggplant for an easy side dish!

• Get to know your farmer! The market is a great place meet the farmers that grow your food. Farmers are informative and can tell you helpful tips on preparing and cooking your produce. Be involved with your community by meeting local farmers and supporting small businesses!

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¿Cuánto es demasiado alcohol?

Mucha gente consume alcohol de manera peligrosa para su salud sin saberlo.

El consumo de alcohol, ya sea en forma de cerveza, vino, licor fuerte o bebidas mezcladas, debe limitarse a 7 bebidas por semana para las mujeres y a 14 bebidas por semana para los hombres. Además, en un día, los hombres no deben tomar más de cuatro tragos y las mujeres no más de tres tragos. Sobrepasar estas cantidades se considera como consumo excesivo.

¿Cómo se mide una bebida?

Una bebida estándar se considera como: una lata o botella de cerveza de 12 onzas, una copa de vino de 5 onzas, o un trago de licor fuerte de 1.5 onzas.1

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How much is too much alcohol?

Many people are heavy drinkers and put their health at risk without knowing it.

Alcohol consumption, may it be in the form of beer, wine, hard liquor or a mixed drink, should be limited to 7 drinks a week for women, or 14 drinks a week for men. Moreover, men shouldn’t have more than four drinks a day and women shouldn’t have more than three drinks a day. Any quantity exceeding these limits is considered heavy drinking.

What’s in a drink?

Excessive long-term drinking is associated with higher health risks.

The risk of bleeding from the esophagus or stomach increases with excessive drinking, as well as the risk of permanently damaging the pancreas and liver. The risk for cancers of the esophagus, liver, colon, and breast, in addition to other cancers, also rises.

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Quinoa with Calamari Salad

Quinoa is one of my favorite “grains” to eat! You can make savory and sweet dishes using quinoa. This seed is less starchy
than rice or wheat, which makes it a great choice for people watching the quality/quantity of carbs they eat. It is an excellent source of plant-based protein as well as gut-friendly dietary fiber.

One of the most important steps when cooking quinoa is to rinse it under cold water. This step is essential to get rid of the compound ‘saponins’ which actually protects the seeds from natural predators but has an unpleasant bitter flavor.

There are various types of quinoa such as red, black, white or golden. They all have similar nutritional profiles, however, the black and red variety seem to have higher levels of flavonoids or antioxidants than their white or golden counterparts.

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Ensalada de quínoa con calamares

Quínoa es uno de mis ‘cereales’ integrales ¡favoritos! Con quínoa se pueden preparar platillos salados o dulces. Esta semilla tiene menos almidón que el arroz o el trigo, haciendo de la quínoa una buena alternativa para aquellas personas que buscan consumir carbohidratos más saludables.  Hay que recordar que la quínoa es una excelente fuente de proteína de origen vegetal. La quínoa también nos proporciona una excelente fuente de fibra dietética, la cual es tan importante para una salud digestiva óptima.

Uno de los pasos más importantes al cocinar quínoa es lavarla bajo el ‘chorro’ o grifo de agua fría. Este paso es esencial para eliminar la mayor cantidad del compuesto saponina que recubre la semilla. La saponina, de hecho, protege la semilla de predadores naturales, pero su sabor es bastante amargo, por eso es indispensable eliminarla.

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Obténgalos fresco en los mercados del agricultor!

¿Estas tratando de comer saludable adhiriéndote a tu presupuesto? ¿Te preguntas de dónde viene los alimentos? ¡Pase por su mercado de granjeros locales! El verano es un buen momento para disfrutar de los productos frescos y de bajo costo disponibles en los mercados agrícolas. Los mercados ofrecen un lugar para conectarse con los vecinos, conocer a los agricultores locales, apoyar a las pequeñas empresas locales, y proporcionar alimentos nutritivos a los barrios necesitados (Coalición del mercado del granjero). Éstas son sólo algunas de las muchas razones para ir de compras local de este verano:

• ¡Varíe los vegetales y pruebe algo nuevo! ¿Ha tenido alguna vez la col rizada o ruibarbo? ¡Los mercados de agricultores por lo general tienen frutas y verduras únicas que no se pueden ver en el supermercado promedio. Sea creativo y usted puede encontrar un nuevo favorito. Intente una ensalada de verano fácil echándole col fresca, pimientos, fresas, cebolla roja o calabacín en rodajas y berenjena a la parrilla para un plato sencillo!

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Morgan’s Fashion Corner August 2016

As the days begin to get shorter and the sunshine peeks through until 9:00 p.m. here in Central New York, shorts and sandals have long made their way onto runways and magazines. Though fall will be upon us, summer is still here for a while longer and that means this is the perfect time to pursue your dreams before the weather begins to change. I ask, what is your passion?

For those of you who may not know me, I have been in the modeling industry since 2012. To date I’ve walked for Burberry in their prestigious New York fashion week show and was a model in Kanye West ‘Zeezy Season 3’ N.Y.F. Week event. I reside in Syracuse, New York, I have grown to love this city and truly feel that there is a lot of undiscovered talent in the area.

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