Holistic Nutrition Bytes--San Francisco Nutrition Consultation » farmers’ market

Healthy Bargain Shopping

admin — Tue, 12 May 2009 04:08:55 +0000

Times are tough. But it doesn’t mean you have to shop lean. Here are my tips for budgeting healthfully. Send in yours!

*Do some research. Look for whatever specials are running and plan weekly meals around that. Don’t go grocery shopping without a plan in mind for what you’ll eat that week. This could include a crock pot meal or some other large meat+veg meal that can be eaten on for a few days. Buy a whole chicken or a roast and eat on it for the week with fresh greens or a quick veggie stir-fry.

*Shop seasonally and locally in the store and shop the perimeter. Some markets display states/cities/countries from which they source their produce. It’s usually cheaper to buy closer to home and to buy what’s in season. Here in California, blueberries from Chile are $5 during the winter. If you want berries in the wintertime, buy frozen and defrost.

*With the above said, shop the farmers’ market. If you’re as fortunate as we are here in California, you may have access to many area markets. Again, do your research. There are some very expensive farmers’ markets and some more reasonable ones. Know which ones fit your budget.

*You needn’t buy everything organic. Generally, buy greens, berries, apples, and fruits with thinner skins organic; buy fruits with peels or rinds conventional. Also, broccoli and cabbage usually contain fewer pesticides and are ok conventional too. Always buy organic meat and dairy.

*Don’t assume that everything is cheaper at the Safeway or Kroger or Costco than it is at Trader Joe’s or Whole Foods. We have Safeway here in California, and while many of their products are less expensive, Whole Foods will have some way better deals on organic salad greens or produce, for example, than Safeway. Trader Joe’s also has excellent deals on certain organics and staples like whole grains and teas. Shop there for the staples and organic meat or fish and then hit the farmers’ market for fruits and veggies.

*Buy in bulk. Many health food stores have bulk bins. Use them.

*Join a local weekly produce box. Seasonal and local and delivered to you (saving time), and usually organic!

*Check out healthy buyers’ clubs. I like Tropical Traditions. (click link)

What’s in Your Refrigerator?

admin — Wed, 22 Apr 2009 23:36:00 +0000

Even better, let’s start at the source: What’s in your grocery cart? Where do you shop? Is it Safeway, Kroger, Wal-Mart, Costco? Is it Whole Foods? Your local market? The farmers’ markets? Are you buying Safeway’s O Organic brand in an effort to eat more healthfully? Do you shop at the Whole Foods exclusively, thinking that this “health food store” has preselected health fare for you?

Let’s take a look in the fridge. Are you a minimalist when it comes to designing the content? Condiments, beer, takeout box? Or, are you more of a juice and beverage person: OJ cartons, low fat milk, tea?

You may think take-out every night is saving time, but you have no control over what is used in your food, and let me tell you, it’s not the highest quality. You’re getting high sugar/salt sauces, non-organic meats and veggies, and damaged fats. I can’t think of anyone who is immune to stress and packed days full of work, school, kids, errands, bills….. the list goes on. Who has time to cook? It’s easy to grab a box, just add water, hit the drive-thru, or call for take-out. But you know what? Your lifestyle and your diet are directly influential in preventing (or causing) disease. You’d find the time to dedicate to your diet and lifestyle if a chronic illness was staring you in the face.

My point is this: there are not shortcuts to good health. You have to cook. You have to shop (unless you can afford someone to do this for you). With a little effort and some price comparison, it needn’t be expensive or incredibly time consuming. And don’t think that just because you’re shopping at Whole Foods, you’re getting all healthy foods. Processed food is processed, whether it has evaporated cane juice and non-hydrogenated shortening in it or not. These foods –the “healthy” cookies, crackers, chips — should be saved for special occasion or used only as treats. The ones you find at the health food store may not have artificial preservatives, but they can still be high in salt and sugar.

SO! Let’s take a peak inside the busy family’s fridge:
-eggs: great. Where do they come from? Eggs are so easy to buy from a nearby family farm or farmers’ market where you can chat with the farmer about what the chickens ate or how they were raised. Always buy organic, free range, vegetarian feed (preferably soy-free).

-milk: are you using skim milk? ACK! Your body needs the fat that is naturally present in milk to absorb the vitamins A & D, which are fat soluble vitamins. Go for whole milk, or low fat is acceptable (but not preferable), but NEVER skim. This is not a whole food! Raw milk is best, obviously, because the high temperatures used in pasteurization and homogenization kill beneficial enzymes. See my previous post: http://www.maryvancenc.com/2008/12/raw-milk/
Same goes for yogurt. Always buy organic dairy! If you are dairy free, avoid soy milk and go for nut milks. It’s so easy and delicious to make your own:

http://www.maryvancenc.com/2009/03/make-your-own-nut-milk-recipe/

-juice: I prefer that you eat the whole fruit. You get the fiber from the fruit that way, and juice is very high in sugar and also pasteurized, killing the enzymes. Or, try juicing on your own. In general, use fruit juices minimally.

-meats: avoid processed lunchmeats (high in sodium and preservatives) and non-organic. Meat is one area that you really want to buy organic, for the environment’s sake and your health.

-fruits and veggies: Do you include leafy greens? Buying organic where possible? Best to buy greens and fruits from the market and organic meat from the store. Or, consider a veggie delivery box to save time. These are cropping up everywhere and offer organic farm-to-you fresh fruit and veg options. Always buy organic berries and greens, but fruits with thick peels (avocado, banana, pineapple, mango, oranges, etc) are ok conventional.

How many of your products are GMO-free? Do you know? The scary thing is, if you shop at a big supermarket, you won’t know because it’s not mandatory to label (unless you buy organic). Shopping the farmers’ market is best to ensure you’re avoiding genetically modified foods.

Try this for a week: shop the farmers’ markets on the weekends for fruit and vegetables and whatever other staples you can find: eggs, dairy, nut butters, nuts, honey, beans, etc. Then hit the store for meats. Try a slow cooker recipe or make a big pot of something to eat on for the week. Then whip up a side salad or leafy greens or a grain to accompany it for variation. Roast a chicken and eat on that for the week. You’ll feel better, really.

Farmers’ Market Report

admin — Sat, 21 Mar 2009 04:58:59 +0000

Spring is here. And that means the markets are going to pick up in a big way. Winter citrus disappears gradually, and springtime baby beets and asparagus give way to delicious summer stone fruits and berries. Cherries, peaches, pluots, strawberries, blueberries…. yum.

I shop at the Berkeley Farmers’ Markets and at the San Francisco Ferry Plaza market. The Berkeley markets have an awesome sea vegetable selection from a woman who harvests them up in Mendocino. Sea veggies like wakame, hijiki, and kelp are very high in trace minerals – great for adrenal health and stress management! The SF market is larger and has a better organic meat selection.

San Francisco Ferry Plaza farmers' market

Asparagus is cropping up now, perfect oven-roasted with olive oil, sea salt, and fresh cracked pepper. And I love the baby beets, slightly sweeter than their larger parents. Beets are in season now and are excellent for the liver and are good roasted, steamed, and even raw (see recipe below that will convert even the most hard core beet hater), and BONUS: the greens are equally healthful – don’t forget to saute those up with some garlic. It’s like getting 2 veggies in one! Try golden beets too. Roasted golden and red beets are excellent served over arugula with goat cheese.

I made the following recipe a couple years back at a Berkeley Farmers’ Market cooking and nutrition demo. It’s a raw salad and very magically delicious (hence the name “surprise”) when the flavors meld. Excellent spring salad, very liver-loving. Kids love it too. Enjoy!

Beet Salad Surprise
2 baby beets or 1 large red beet
1-2 carrots
1 apple, pink lady or fuji
1/4 c chopped walnuts (pecans or almond slivers are good variations)
2-3 Tbs. shredded coconut meat
1-2 tsp. extra virgin olive oil
1/8 c raisins (optional)

Grate beet, carrots, and apple in a large bowl. Toss with olive oil. Sprinkle nuts and coconut; toss all ingredients together. Adjust to taste; garnish with a pinch of nuts and coconut on top before serving. Raisins make a great optional topping that kids love!
Makes four 1/2 cup servings.

Nutritional Info per 1/2 cup:
Calories: 106
Protein: 2.45 g
Carb: 10.4 g
Total Fat: 6.7 g
Monounsaturated fat: 1.9 g
Polyunsaturated fat: 3.1 g
Saturated Fat: 1.4 g
Cholesterol: 0 mg
Fiber: 1.53
Vitamin A: 391 RE; 39% daily allowance
Vitamin E: 1.36mg; 13% daily allowance
Folate: 20mcg; 9% daily allowance
Magnesium: 28 mg; 8% daily allowance
Potassium: 197mg; 9% daily allowance
Iron: .57mg; 5% daily allowance
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