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Beyond the Shot: How to Lose Weight Without Expensive Injectables

You’ve likely heard of the new “miracle” weight loss injections — the ones celebrities and influencers rave about. These injectables, such as Wegovy, Ozempic, Zepbound, and others, belong to a class of medications called GLP-1 receptor agonists.

GLP-1 stands for Glucagon-Like Peptide-1, a hormone naturally produced in the gut. What does it do? A lot, actually. It regulates blood sugar, slows down how fast food leaves your stomach (keeping you fuller, longer), reduces appetite, and works on the brain’s hunger centers to curb cravings. The result? Impressive weight loss.

In fact, people on GLP-1 medications have lost between 15% to 21% of their body weight across major clinical trials. But there’s a catch: they’re expensive (up to $1,300/month), not always covered by insurance, and once you stop, most people regain up to two-thirds of the weight within a year. So, what if you can’t afford them — or don’t qualify? Are you out of options? Absolutely not. Real Weight Loss Is a Lifestyle, Not a Prescription. Sustainable weight loss requires behavioral change, not just chemical appetite suppression. Here’s how you can take back control, naturally and permanently:

1. Calorie Awareness, Not Obsession: It’s Intuitive! You don’t need to count every calorie, but understanding your physiological hunger and fullness is critical. Use apps or food journals to track what and how much you’re eating; and learn how to read nutrition labels.

 2. Portion Control: Your stomach is as big as one fist on top of the other.  Restaurant portions have distorted our view of “normal.”  Incorporate mindful eating… focus on when you are full. 

3. Meal Prep for Success: Make Sunday the prep day for the week. Pre-package healthy goods! Focus on protein-rich meals with fiber-filled vegetables.

4. Build Muscle to Burn Fat: Muscle burns more calories at rest. Incorporate strength training at least 2–3 times per week. It’s essential for metabolism, especially as we age.

 5. Cardio Counts: Walking, biking, dancing — whatever gets your heart rate up. Aim for 4-5 days a week. Cardio burns that fat! Beginner? Start with 5 minutes of walking, add a minute a everyone workout: aim for 35 minutes for each workout…  ease into it!

6. Get Support  Don’t go it alone, I can help! 

* Introducing: Dr. Fraser’s Forever Fit

As a former bodybuilder, lifelong triathlete, author and health TV reporter with a Doctorate in Public Health, I’ve spent over 20 years helping people get healthier — and stronger — without fads or gimmicks.

I created Dr. Fraser’s Forever Fit to help women (especially those over 40) reclaim their strength and confidence using evidence-based strategies rooted in cognitive behavioral therapy (CBT), not quick fixes. This isn’t just another fitness plan. It’s a complete wellness journey that puts the pause in menopause and helps you stay strong for life.

If you’re tired of diets that don’t last and can’t afford high-cost injectables, there is another way. A smarter way. A stronger way. One that builds you up instead of tearing your self-esteem down.

Let’s get Forever Fit — together. drmarciefraser@gmail.com Instagram _fitbyfraser | #ForeverFit #WomenOver40 #HealthyAging #PutThePauseInMenopause,

This Week in History 


A photo of the train derailed during a railroad Strike in Ballston Lake (Courtesy of North East Rails)

Walking the streets of Saratoga Springs, it’s almost impossible not to notice the history all around you. 

From having one of the oldest sporting venues in the country to being next store to one of the most important battles in American history, the spa city is no stranger to influence and importance. 

It’s this history that inspired Saratoga TODAY to look back at some of the events and notable happenings that took place this week in history. 

Grant visits Saratoga Springs 

July 27, 1865, saw famed general and future president Ulysses S. Grant and his family visit Saratoga Springs briefly before traveling to Nova Scotia via Boston. According to media reports at the time, Grant — who was only three months removed from winning the Civil War — was met with cheering but mostly well-behaved crowds. While in the city, Grant attended parties at Congress Hall, Union Hall and Lake Saratoga. He reportedly left in the early hours of July 29 to avoid crowds of onlookers. Later that day, General Joeseph Hooker and Rueben Fenton would arrive in the city for vacations.

Child Abducted in Saratoga Found in New York City 

July 28, 1874 saw a child who was abducted from his father in Saratoga was found 12 years after he was kidnapped. The finding came after his abductor made a deathbed confession admitting to the kidnapping. Upon hearing the news, the father went to New York City to retrieve the now young man. 

Train Derailed as Part of Strike 

The night of July 31, 1910, saw eight rail workers purposefully derail a passenger train carrying 400 people in Ballston Lake. The derailment lead to the Sherriff to intervene in the strike and prevent further violence. Local reports indicate that the strikers were look for a 25 cent — about $8.50 today — increase in pay. The eight men were later caught and tried for the derailment. 

Flights between Saratoga and New York City Begin 

On July 27, 1929, it was announced that there would be regular flights between Saratoga Springs and New York City during track season to start July 29. The flights took place during track season and transported passengers via seaplane from Queens to Saratoga Springs with an additional stop in Lake George. Media reports said the schedule meant that someone could work in the morning, go to the track and be back in time for dinner. 

In addition, on July 31, a short-wave radio station between Roosevelt Field in New York City and Saratoga Springs was implemented to give pilots up-to-date weather information. 

Anti-Gambling advocates Home Bombed

On July 28, 1934, the home of Emma St. John was bombed by two men who reportedly broke the front windows of her home and tossed in the bombs. St. John was treated by a local doctor for shock. The bombing came after she had submitted a petition to then New York Governor Herbert Lehman to remove three county and city officials in Saratoga for failing to curb gambling in the city ahead of the race season. Lehman refused. 

Measles Case Leads to Mask Requirements at Saratoga Hospital


Saratoga Hospital. File photo

A measles case in Saratoga triggered a five day mask requirement at Saratoga Hospital. 

The masking requirement went into effect July 18 and lasted until July 22. The notice came after someone who was later confirmed to have measles sought treatment at the hospital on July 14. 

According to the New York State Health Department, the individual is an adult from Vermont who has a recent history of international travel. They first sought treatment at Saratoga Hospital before seeking treatment at Albany Medical Center on July 16. 

“Our Emergency Department is fully prepared for serious illnesses that may present at our doors,” said 
Dr. Jason Mouzakes, Albany Medical Center Executive Vice President, and Hospital General Director. “Our team acted immediately and appropriately to minimize exposure. The patient arrived masked and was immediately isolated at the hospital. The Department of Health was notified, per protocol, and we are continuing to monitor the situation.”

notice wear a face mask sign vector

The Health Department said that although the risk of infection is low, individuals who were at the Saratoga Hospital emergency department are encouraged to contact the hospital while those at Albany Med have already been identified and contacted. 

Measles is a highly contagious respiratory illness that causes rashes and fever. It is spread by coughing and sneezing into the air and can be contracted by breathing in the virus or by touching a surface and later touching your eyes, mouth or nose, according to the Health Department. The illness can survive in the air or on a surface for two hours. Someone with the disease can spread it for four days before the onset of symptoms.

So far in 2025, the US has seen 1309 confirmed cases of measles — the worst since 1992, according to the Centers for Disease Control. These cases have resulted in 164 hospitalizations and three deaths in the US. 

In April, the Department of Health issued a travel advisory advising those traveling to areas with outbreaks to ensure that they’re vaccinated against the disease and monitor for symptoms three weeks after they return. 

The advisory listed several countries where major outbreaks have occurred. One of the countries listed was Canada which has seen 3,822 cases of measles, according to Health Canada. Looking specifically at the two provinces New York shares a border with, there have been 2,245 cases in Ontario and 36 cases in Quebec. 

Both the CDC and Department of Health have advised those who aren’t already vaccinated to get vaccinated. 

“Measles remains a threat to public health and exposure during travel is something we need to consider. It’s important that New Yorkers ensure they are immunized against measles,” State Health Commissioner Dr. James McDonald said. “Protect yourself and your family against measles and make sure you are up to date on immunization with the measles, mumps, and rubella (MMR) vaccine.”

In the US, 92% of measles cases have occurred in individuals whose vaccination status was listed unknown or unvaccinated according to the CDC. Prior to the introduction of the vaccine, it is estimated that three to four million people a year were infected with the disease with 48,000 requiring hospitalization and 400-500 dying yearly. 

Flower Show Wows Public


Designer’s Choice award winner, Liz Gee with her “Rapunzel” design (Photos courtesy of Schuylerville Garden Club)

Over 350 people visited the Schuylerville Garden Club’s annual Flower Show entitled” Once Upon a Time” that was held in the town hall in Schuylerville on July 12 and 13.  

The public enjoyed the many artistic designs, plants, flowers, and displays, as well as the camaraderie that was evident among the attendees and those hosting the show.  

Top design prize winners were Carol English, earning both the Designer’s Choice Award and the Award of Design Excellence for her “Fairy Godmother” design. In addition, Liz Gee received a Designer’s Choice Award for her “Rapunzel” design.  The top Petite Design award went to Michelle Snye for a “Thumbelina” design.  

In the horticulture division, Evelyn Rybaltowski won the Horticulture Excellence Award and an Award of Merit for her specimen of dill, the Arboreal Award for her “Pinky Winky” hydrangea branch, a Grower’s Choice Award for her combination planter and an Award of Merit for a petunia..  Other Grower’s Choice Awards went to Margaret Rishel for an African violet and to Darlene Bolduc for a terrarium.  Sharlene Pendrak earned an Awards of Merit for a walking onion and Leona Brownell for a specimen of sea holly.  

Micki Green won an award for an educational exhibit showing “Native Plants in our Area”.  She demonstrated how native plants support pollinators and contribute to our ecosystem, providing food and medicine.  A second educational display by Sharlene Pendrak showcased the many techniques that can be used in creative floral designs.

A Youth display showcased the works created by children attending two workshops held at the Schuylerville Public Library, with the help of members of the Schuylerville Garden Club. The children designed and developed a botanical fairy garden based on their chosen fairy tale.    

Club members grew geranium plants as a challenge this year.  The entries included single geraniums, geraniums with other geraniums, and geraniums with other plants.  Evelyn Rybaltowski took first place in the single and combination geranium classes, and Leona Brownell placed first in the combination of geranium with other plants.


Designer’s Choice Award and the Award of Design Excellence winner Carol English stands next to her “Fairy Godmother” design

The photo exhibit was judged by popular vote.  John Preston won first place for his woodland landscape photo and second place in the “Nymphs” class for a close-up of a plant, flower, or insect.   First in the “Nymphs” class was earned by Lori Giammatttei with her photo of an Eastern Swallowtail butterfly on a purple coneflower.  Lori also received second place in the Woodland Landscape class.  Christine Kingery placed third in the woodland landscape and second in the “Cast A Spell” class, which showed a garden scene. Margaret Rishel placed first in the garden scene, and Sally Larmon placed third.  Gloria Carigg earned third place in the “Nymphs”.  All of the photos were exceptional and appreciated.   

The club is grateful to the Town of Saratoga for the use of the hall and to local papers that helped publicize the event.  Local merchants donated items for a benefit table.  Their support helps fund the club’s youth activities, a scholarship for a Schuylerville senior, and contributions to other national and local charities.   Thank you to all who participated in and attended the show. 

Saratoga Springs Preservation Foundation Announces Upcoming Summer Sunday Strolls

On Sunday, July 27, at 10:30AM, join the Foundation’s Executive Director Samantha Bosshart, for “Horsin’ Around North Broadway.” 

This engaging stroll explores the deep ties between Saratoga Springs’ famed North Broadway and the city’s rich horse racing heritage. Discover the connection between prominent racing families—like the Jeffords, Chenery, and Phipps—and the grand summer cottages of this historic neighborhood. 

With racing season in full swing, it’s the perfect time to explore Saratoga’s blend of health, history, and horses. Take the tour in the morning, then head to the Saratoga Race Course to see the connections come to life. The tour, generously sponsored by Olde Bryan Inn, meets at the northwest corner of North Broadway and Van Dam Street, in front of Witt Construction.

Next Sunday, August 3, at 10:30AM, join Preservation & Programs Coordinator, Sydney Hedge, on a tour through Historic Congress Park, a National Historic Landmark. The tour highlights the iconic Canfield Casino, as well as the many sculptures and monuments that dot the landscape, each with its own unique story and significance in Saratoga’s rich history. Sponsored by the Holiday Inn – Saratoga Springs, this tour meets in front of Canfield Casino. 

The Foundation is grateful for the generous support of the 2025 Summer Series Sponsors: Druthers Brewing Company, and Stewart’s Shops. All Sunday morning tours last approximately 90 minutes and require walking and standing on varied terrain. Tours are limited to 30 participants. The cost per tour is $15 for SSPF members and $20 for non-members. Foundation members with stroll passes need to contact the Foundation’s office to book their Sunday Summer Stroll before the date they choose. 

For additional information or to purchase tickets to any of the upcoming strolls and events, visit www.saratogapreservation.org, call (518) 587-5030.

RISE on Finley Clears Design Board: Construction Run-Down 

It’s been a busy week for the three boards responsible for the look and feel of Saratoga Springs. 

Over the last week, all three boards held meetings to discuss various projects up for consideration in the spa city. While some projects got green lights after repeated meetings, others are still stuck in limbo. Here is a rundown of some of the major updates from the three boards. 

Finley Project Clears Design Review Board

A proposed RISE shelter at 3/26 Finley Street received multiple approvals from the Design Review Board. In a previous meeting, the proposed affordable housing site received push back from those who lived in the vicinity of the site who claimed it would take down too many trees, not fit in with the neighborhood and be too unsightly. 

In response to these concerns, project managers said they met with local residents multiple times and made changes to the site that would address their concerns. During the July 16 meeting, the managers presented an updated view of the site which included a computer-generated model of the neighborhood and showed what residents would see from the two streets affected. 

While in the previous meeting, there had been multiple people who spoke out against the project, this meeting saw no one comment on the matter — something noted by board members. These measures lead to the board’s approval for the mass and scale of the building. 

In addition to the footprint of the building, the design review board was also able to give their okay for the project to demolish existing structures on the site. In previous meetings, there had been some concern over increased traffic at the site. While board members had initially thought that the site would increase traffic, the determination was made that the zoning of the site already had traffic considered. This determination allowed the board to allow the demolition. 

Outside of the Design Review Board, the project also got a boost from the Saratoga Springs City Council who wrote and approved a letter in support of the project and their efforts to secure funding from the New York State Office of Mental Health’s Empire State Supportive Housing Initiative.

Stewarts Fails to get Zoning Variance. 

An attempt to put a Stewarts shop on Marion Avenue near the intersection of Marion and NY-29 Truck has hit another roadblock as the Zoning Board of Appeals denied a variance requiring a certain distance between a fueling station and residential zone. There had been a previous zoning variance at the site since the current fueling station predates modern zoning laws, however a review of the site found this didn’t apply due to lack of continued operation at the site. 

Site Plan for 30 ½ Caroline Street Approved by Planning Board. 

The site plan for the proposed building at 30 ½ Caroline Street was approved by the Planning Review Board. The architect had gone before the board with new designs for the patio and green spaces on the site. While there had been discussions over whether the patio area would be open to the public to allow traffic between Caroline Street and the Library it was decided to keep it enclosed for residents. 

Saratoga Jewish Cultural Festival Hosts Solo Show ‘Furrow’ August 6

Saratoga Jewish Cultural Festival, with a generous grant from the Jewish Federation of Northeastern New York and sponsored by Temple Sinai, presents Furrow, a solo show by Derek Davidson and performed by Karen Sabo on August 6, at 7 p.m. at Temple Sinai, 509 Broadway, Saratoga Springs, and on Zoom.

Furrow is a witty, multilayered, and timely piece about love, immigration, and the thousands-year-old injunction to welcome the stranger. The show is part of the current discussion regarding the welcoming or rejecting of immigrants to the United States and facing the fear of differences to create a more connected society.

This is the story of Sarah. Sarah knows books, but her own father? Not so much. Her evolving insight sees her weave together the biblical injunction to welcome strangers with Scrooge’s journey toward opening the heart to others.

Anyone who’s worked in retail knows about the odd people who come into the store. When Sarah is not selling books, she’s performing with local theatre where unusual characters abound. So strangers are no problem until now, when the strangest stranger in her life is…her father.

Karen Sabo is a teacher, director, actor, writer and dialect coach. Karen studied with the American Conservatory Theater, the San Francisco Mime Troupe, the Saratoga International Theater Institute, and Shakespeare & Company. She is a member of three resident acting companies, including the LORT Barter Theater in Virginia, where she has held multiple roles, including resident director. 

Derek Davidson is a playwright, director, and actor. He was an Associate Artistic Director for the Barter Theater in Virginia and Coordinator for the Appalachian Festival of Plays and Playwrights. He has won numerous awards for his creative work.

Furrow will be performed at Temple Sinai in Saratoga Springs and on Zoom. Registration is required and a $10 donation is requested at the door or by mail. 

Not A Word – An Exhibition Where Silence Speaks 

In a world saturated with noise, Not A Word invites you into the wondrousness of silence. 

This exhibition features local artists whose work transcends language—where intention, form, texture, and absence speak with universal clarity. Through drawing, painting, sculpture, photography, and mixed media, each piece reveals what can be felt but not said–that which lingers in the pause before, between, or after speech. 

Silence is not quiet for its own sake. It is the deliberate withholding of sound to let meaning manifest in its rawest form. It is bold but contemplative, subtle but recognizable, commanding yet reposeful. Not A Word challenges the boundaries between the potential and the actualized and reminds us of the great power from which noise all too easily distracts. 

Come, let yourself listen to what has no voice—because sometimes, the most powerful things are never said at all. 

You are warmly invited to experience this curated space where silence speaks between July 22nd and September 06th at The Blooming Artist | 675 Grooms Road, Clifton Park NY 12065. 

This exhibition is free and open to the public. All are welcome.

Spent Nuclear Fuel Rolls Through Ballston Spa


A convoy carrying the container, similar to this one from 2018, crawled through Saratoga County on it’s way to a train yard for shipment to Idaho (Courtesy of Naval Nuclear Laboratory)

Residents in Ballston Spa and Milton may have noticed an usual site rolling through town recently as a large container filled with nuclear fuel rolled through town on it’s way to Idaho. 

The fuel came from the Kenneth A. Kesselring Site in West Milton and represented the first part of the dismantling of a nuclear reactor which had been shutdown in 2019. While most of the work took place at the site itself, given the lack of a direct rail connection to the site, a special container had to be loaded onto the back of a heavy lift truck and driven to and from the facility. 

Residents had no reason to be concerned about this transportation. Since 1957, there have been 457 defueling and refueling operations conducted by the Naval Nuclear Propulsion Program including 12 at the Kesselring site itself. In it’s history, there hasn’t been any injuries to the public or dangerous releases. 

“Each shipment is made in compliance with applicable Department of Transportation (DOT), Department of Energy (DOE), Nuclear Regulatory Commission (NRC), and state regulations and poses no danger to the public,” The Naval Nuclear Laboratory said in a press release. “The containers are very robust and were rigorously analyzed and tested to demonstrate performance in a range of situations. From the first shipment of Naval spent nuclear fuel in 1957, the Naval Nuclear Propulsion Program has safely shipped 924 containers of Naval spent nuclear fuel without a single injury to a member of the public or any release of radioactivity.”

The press release also said that even if one were to stand six feet away from the container for a full day, they would only receive 10 millirems of radiation — about the same as a chest x ray and much lower than the 300 millirems typically seen in a year. 

Once the shipment leaves New York, it will be shipped to the Idaho National Laboratory. Planning for the project has taken place since 2023. The container itself arrived in West Milton back in April 2024. 

The Kenneth A. Kesselring site is a training and research facility that has been open since the 1950. It’s named after Kenneth A. Kesselring, the former general manager of the nearby Knolls Atomic Power Laboratory. Since 1950, over 55,000 sailors and officers have trained there including future US President Jimmy Carter. In 1952, then Lt. Carter helped set up the training program for enlisted sailors who would serve on the Nuclear Submarine USS Seawolf. 

In its history, there haven’t been any incidents of releases or major security breaches at the Kesselring Site.  The only one of note coming in 2009 when a truck containing debris from the site crashed outside Wilks Barree, PA. Even then, the amount of radioactivity in the debris was so small that the truck didn’t require warning placards while soil and water in the area didn’t show any increase in radioactivity. 

The remaining reactor at the site consists of a “pressurized-water nuclear reactor, auxiliary equipment, and propulsion systems necessary for the training of naval personnel and for the testing and evaluation of design concepts,” according to the latest environmental report on the cite. 

Speed, Building Sales and Horses: City Council Run Down 

Speed, building sales and horses were all up for discussion this week at the latest Saratoga Springs City Council meeting. 

While it may not have been as lively as the previous one, there were many issues brought up during the meeting that will have an effect on Residents both in and out of Saratoga Springs. Here is a rundown of what was talked about and the issues facing Saratoga residents. 

Concern over ICE raids

Much of the public comment part of the meeting was dedicated to concern of ICE raids taking place within the city. The concern comes after multiple social media posts show masked agents in unmarked detaining individuals near Congress Plaza in Saratoga Springs. 

Speakers including representatives from the Saratoga Springs Democratic Party spoke about the raids, expressing concerns about the raids and calling on the city to do more to protect the undocumented population. 

In response to these concerns, Public Safety Commissioner Tim Coll reiterated that the city doesn’t participate in ICE raids and doesn’t have the authority to arrest people for immigration reasons. However, Coll said the city has asked ICE to give prior notice whenever they’re operating in Saratoga Springs to ensure there aren’t “blue on blue” incidents. He also encouraged residents to reach out to ICE or to their congressman if they have concerns over the raids as there is legally nothing they can do. 

Concerns over the raids were also expressed by Accounts Commissioner Dillon Moran and Finance Commissioner Minita Sanghvi.

Speed 

While horses may be flying on the track, for cars on the road it’s a different story. A public hearing was set for Aug. 5 at 6:30 over a proposed ordinance that would reduce the city’s default speed limit from 30 miles per hour to 25 miles per hour — with certain exceptions such as for school zones, arterial roads and roads with shared responsibility. 

The proposed ordinance comes after an engineering study recommended the change. It wasn’t until recently that Saratoga Sprins had the power to reduce its speed limit to 25 miles per hour. Prior to 2022, the minimum speed limit was 30 miles per hour statewide. However, a bill passed that year allowed municipalities to make the change citing its effectiveness in reducing traffic fatalities in New York City and Boston.

The Aug. 5 hearing will start with a presentation on that matter and allow residents the opportunity to speak on the matter. 

More Police Horse News 

The Saratoga Springs Police Department is seeing further changes with its equestrian unit. During the City Council meeting, the city approved the transfer of outgoing police horse Apollo to Patricia Heneke who will take care of the 19 year old as he enjoys his retirement. Apollo did his last patrol with the department during the Silks and Satins 5k on July 12. 

As Apollo retires, his old coworkers Brady and Sly will be welcoming a new partner to their team. City Council approved the donation of Bella to the Police Equestrian unit. Bella is a 10-year-old black Shire mare who is 19 hands tall. Bella comes by way of Creekview Manor Farm in Saratoga Springs. 

Building Sale

Discussions have begun on the potential sale of a city owned building at 5 Williams Street in Saratoga Springs. The building, which was the former cite of the Saratoga Senior Center had previously been proposed as the site of a homeless shelter however concerns over it’s proximity to Saratoga Central Catholic School lead that plan to be abandoned. 

During the preliminary meeting on July 14, Public Works Commissioner Chuck Marshall brought up the idea of a sale for discussion, saying that the money could potentially be used to help address the unhoused in Saratoga Springs. 

While all members were open to the idea, concerns were raised about the potential of using a capital asset in order to fund operational expenses. Commissioners Moran and Sanghvi both said they would need to see the plan for how to allocate the property funds before they supported the sale. No vote was taken on the matter.