Healthy, Easy, Delicious Cooking!

Jennifer Gaffney chefWe all love home cook meals but we rarely have time to enjoy them.  Between work, kids soccer practice & household chores we struggle more and more to find time to make good healthy home cooked meals.

We at the Women’s Health & Fitness Expo encourage all to have healthy home cook meals, but how do we expect you to be able to achieve this you ask? Easy!!  Jennifer Gaffney will be at this years expo providing a cooking demonstration on a quick and simple yet delicious meal fit for any family or meal prep regimen!

Jennifer Gaffney:  “Here is my passion! I didn’t grow up eating many home cooked meals, no one taught me how to cook, eat or to provide my body with the nutrition it needs. Growing up, my mother as a single mother did the best she could for me every single day. Thankfully, I was lucky enough to find a common understanding, talent and love for real food and I’d love to share that same warmth with you!”

Come to the expo and spend some time with Jennifer, you’ll learn a lot and you’ll be glad you came.


How Healthy is My Salad?


Many people assume all salads are healthy, I mean, its just a bunch of vegetables, right?  The reality is that not all created equal. There are healthier ways to prepare a salad so you don’t end up eating as many calories as a double cheeseburger. At this years Expo Ilyse Schapiro MS, RD, CDN and Hallie Rich, co-authors of  Should I Scoop Out My Bagel? , will show us how to build a variety of better salads while still keeping it nutritious and delicious.

This years expo is filled with so much information that we can all enjoy. Information that will improve our quality of life.  Come to the expo!!! Ilyse, Hallie and the Women’s Health & Fitness Foundation family are looking forward to seeing you there.



Women’s Health & Fitness Expo.

Zumba Fitness with Cat



Zumba is a dance fitness program created by Colombian dancer and choreographer Alberto “Beto” Perez during the 1990s.

Zumba involves dance and aerobic elements.  The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo.  Squats and lunges are also included.

In the mid-90s, Beto Perez forgot his tape of aerobics music for a class he was teaching.  He went to his car, listened to music – consisting of non-traditional salsa merengue music – and improvised a class using this non-traditional music.  After finding initial success in Colombia, he moved to the United States in 2001, where he teamed up with cofounder Alberto Perlman and a childhood friend, COO Alberto Aghion.  The trio produced a demo reel, and the concept was discovered and licensed by a company called Fitness Quest to create a direct marketing campaign and a line of home videos.

Years later and Zumba is still one of the most popular dance fitness program, over 180 countries worldwide, 15 million people go to Zumba classes on a regular basis.  Zumba it’s not just a dance class, it’s a party!!!



At this year’s expo Catherine Schoch will be having a fitness demo on this exhilarating dance fitness class.  Catherine has been a pioneer of Zumba in the Hudson Valley since 2007. Her dedication and love for this program will enable you to enjoy the true Zumba experience.

Take a trip around the world as you move to the rhythms of salsa, merengue, samba, flamenco and more! Tone and tighten your entire body. Zumba is an exciting and effective exercise program that is good for the mind, body, and soul! This class is appropriate for all ages and fitness levels.

Come to the expo and participate in this great demo.  We’ll have lots of fun together while becoming healthier.  We’ll see you there.

“Zumba brings the dance party into the health club.” USA Today 10 October 2011.


Let’s Break the Cycle of Familial Hypertension


You might think that hypertension is genetic and you get it from your family and there’s nothing you can do to change that.  That however, is not always the case.  It is important to realize that we also inherit our behavior from our family as well. This is good news!! But why is this good news you ask?  Because we can change our destiny! If our family members have high blood pressure we do not necessarily have to have high blood pressure. At this years expo physiologist Joel Weintraub will be teaching us how to reduce the risk of developing high blood pressure by improving our sleep and nutrition habits.  Let’s break this chain of familial hypertension together.  If we put our minds to it, anything is possible.

Joel Weintraub is a “humorous educator” who has managed to merge the formerly disparate worlds of comedy and education. From the “World Bank” to Dangerfield’s Comedy Club to major radio stations, the local news and the Food Channel … they have all laughed and learned with “Humor for the Health of it”.



T’ai Chi for Health



Tai chi helps reduce stress and anxiety. And it also helps increase flexibility and balance.


If you’re looking for a way to reduce stress, consider tai chi (TIE-CHEE). Originally developed for self-defense, tai chi has evolved into a graceful form of exercise that’s now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.

Often shortened to t’ai chitaiji or tai chi in English usage, T’ai chi ch’uan or tàijíquán is an internal Chinese martial art practiced for both its defense training and its health benefits.  The Chinese say that “whoever practices T’ai-chi, correctly and regularly, twice a day over a period of time, will gain the pliability of a child, the health of a lumberjack, and the peace of mind of the sage.”


There are five major styles of t’ai chi ch’uan, each named after the Chinese family from which it originated:

  • Chen-style(陳氏) of Chen Wangting (1580–1660)
  • Yang-style(楊氏) of Yang Lu-ch’an (1799–1872)
  • Wu- or Wu (Hao)-style(武氏) of Wu Yu-hsiang (1812–1880)
  • Wu-style(吳氏) of Wu Ch’uan-yu (1834–1902) and his son Wu Chien-ch’uan (1870–1942)
  • Sun-style(孫氏) of Sun Lu-t’ang (1861–1932)

Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi.


In Tai-Chi the focus is to relax our mind, our body and being, bringing an awakening presence and aliveness to every cell.  It is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels.  Using awareness, we mobilize the energy or “Chi” to move the body through the numerous postures that make up the Tai-Chi form. It is like the rhythmic flowing of the ocean.  Because tai chi is low impact, it may be especially suitable for older adults who otherwise may not exercise.

When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi include:

  • Decreased stress and anxiety
  • Increased aerobic capacity
  • Increased energy and stamina
  • Increased flexibility, balance and agility
  • Increased muscle strength and definition

Some evidence indicates that tai chi also may help:

  • Enhance quality of sleep
  • Enhance the immune system
  • Lower cholesterol levels and blood pressure
  • Improve joint pain
  • Improve symptoms of congestive heart failure
  • Improve overall well-being in older adults
  • Reduce risk of falls in older adults



How to get started doing Tai Chi you may ask?  At this year’s expo Movement Arts Professional Celeste Graves will be doing a demo based on the international Tai Chi for Health programs of Dr. Paul Lam.  This presentation will include, Tai Chi for Fall Prevention; Tai Chi for Energy, and the advanced 73 Sun Style Tai Chi form.  Come to the expo and learn this great fitness method that’s been around for thousands of years and see how it will improve your quality of life.

Lee, M., & Ernst, E. (2011). Systematic reviews of t’ai chi: An overview. British Journal of Sports Medicine, 46.

Tai chi: A gentle way to fight stress. (n.d.). Retrieved from Mayo Clinic:

Wile, D. (2007). Taijiquan and Taoism from Religion to Martial Art and Martial Art to Religion. Journal of Asian Martial Arts , 16.

Stress Less Savor More


We all suffer from stress and we all deal with it constantly in our everyday lives.  We look for ways to coupe and handle stress more efficiently, some of us are successful and some of us aren’t.  The question is what else can we do to better our stress level & how can we deal with it better? (That sounds like 2 questions doesn’t it?)


At this year’s Expo Sharon Rosen will be hosting a workshop in this topic.  Based in neuroscience and steeped in the unique wisdom of the heart, Sharon will help us understand how to feel more in control of our emotions, how to lower our levels of harmful stress hormones, and maintain clarity in the midst of chaos.  When we have the ability to deliberately cultivate and access the “wise brain in your heart”, we will respond differently to stress and savor more of life’s precious moments.  I think this workshop is just what the doctor ordered; will you take advantage of this great information?

Come to the expo and check out this workshop and many more.


Women’s Health & Fitness Foundation

Throw Your Mulitivitamin Away

Neal 2016 (1)


Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods.  Knowing this we have the tendency to purchase vitamins, just in case we’re missing one or two.  And who doesn’t love multivitamins, all these great nutrients neatly packed in just one pill? Genius!!  But are they really necessary?

At this years Expo Neal Smoller will be discussing this very same Topic. Neal LOVES supplements, vitamins, and wellness.  But the common use of a multivitamin may be completely unnecessary for many patients.  In his workshop he will be discussing what a multivitamin really is and where the ingredients come from. Neal will discuss the current state of the research on multivitamins and why they may not be what everyone thinks they are.  He will also show you how some small, yet effective changes to your diet to blow your multivitamins out of the water.

Neal Smoller, PharmD Owner of Village Apothecary, a family owned pharmacy that specializes in personalized care. Striving to cure and prevent diseases via traditional medication, high quality supplements, and compounded medication. The experts on staff provide free diet design and wellness consultations, which hundreds of patients have used successfully. 


“Why Do We Need Vitamins. Why Do We Need to Eat Vitamins?” Eat Balanced. N.p., n.d. Web. 04 Apr. 2016.

On the Table in 30 Minutes!

Holly Photo 2016 Cooking

With the constant rush that we all live in, who has the time to actually prepare a healthy nourishing meals?  Wolfing down large chunks of food in a hurry pressurizes the digestive muscles causing stomach cramps and indigestion.  Most adults in the United States suffer from some sort of intestinal problem, but are we to do? With such demanding schedules we just feel at a loss. But no worries, rescue is on the way.  It is now time to kick that belief to the curb.

Join Holly Shelowitz, Culinary Nutrition Educator,  at this years expo where she will show you hot to prepare a fast  and fabulous dinner in her live cooking demonstration.  You will love this demonstration & you’ll be full of joy when you realize that it is possible to eat healthy in a rush. 

Holly Shelowitz, is a food educator and nutrition counselor who inspires people to eat their greens and get into their kitchen and cook. She offers the hands-on Hudson Valley Cooking Classes in Rhinebeck and delivers keynote speeches on cooking and nutrition for businesses and corporations. In the past, Holly worked as the Northeast Regional Nutrition Educator for Whole Foods and taught classes at the Natural Gourmet Institute in Manhattan and the Bronx Botanical Gardens.


“Why Eating In Hurry Is Bad For You.” Indusladies. N.p., n.d. Web. 04 Apr. 2016.

“Cooking Classes | Holly Shelowitz | Hudson Valley NY.” Nourishing Wisdom RSS. N.p., n.d. Web. 04 Apr. 2016.

Raffle Winners




Here are the winners of the Raffle Prizes:

  1. Susan E. : Snipper’s Basket
  2. Bridget D. : $50 off birthday party at MAC Fitness
  3. Ashlee Q. : Topracin Basket
  4. Kathy V. : 3 month introductory membership to MAC Fitness
  5. Debbie F. : Avon Basket
  6. M Smith: $50 off Summer Camp at MAC Fitness
  7. Deborah R. : One month of free classes at Triumph Karate
  8. Dee H. : $50 gift certificate to Kingston Fine Jewe;ry
  9. Liz L. : 45min Swedish massage at the Welltree
  10. Ashlee S. : Free Stress relief hypnosis CD from the Welltree
  11. Kathy: One hour hypnosis session at the Welltree


Congratulations to all the winners, we’ll see you next year!!