Community Supported Agriculture Challenge

 

Photos uploaded to Flickr by jasonblaine and ted_major, some rights reserved.

by Marian Cooper Cairns

So you can say you know your local farmers market really well and you visit it pretty regularly. You know the best stand for tomatoes and corn and what booth has the best deal on farm eggs. Ready to turn that up a notch? Sign up for a CSA program. CSA stands for Community Supported Agriculture. As a participant you commit at the beginning of each year, way-way before the seeds are planted, to a farmer and his potential crop. It’s a win for both parties. You pledge money and support to the farm and, in turn, they share the crop each week, with a varied selection all season. Knowing your food comes from down the road and not thousands of miles away is priceless.

My husband and I are on our third year with Snow’s Bend Farm just outside of Birmingham. We eat very seasonally and this stuff tastes amazing. I could wax poetic on the super sweet fruit and flavorful, beautiful veggies. I am not an accountant but I honestly think it’s much cheaper than buying organic vegetables at the conventional grocery store, as well. Another added bonus a lot of people don’t talk about… these veggies have an incredible shelf life! Once harvested, they are in my fridge within hours versus weeks.

Delivery schedules will vary across the country but in Alabama my box starts arriving mid-April and runs until the end of November. Our first few deliveries are packed with berries, colorful radishes, delicate peppery salad greens, and sugar snap peas abound. As the summer warms up, we are treated to the sweetest yellow and red tomatoes, crazy purple okra, cantaloupe and watermelon, too. As the weather turns cooler we are greeted with sweet potatoes, Swiss chard, butternut squash, and even pumpkins for Halloween.

Photo uploaded to Flickr by jasonblaine, some rights reserved.

No-Commitment CSA

If life is too unpredictable and your spring and summer is packed with lots of busy activities and fun vacations, look for a no-commitment CSA. You choose to buy a farmer’s box of produce each week depending on your families’ schedule. You’re still supporting local agriculture, but with less of a full-time commitment. Many farmers participate in both programs.

Ask on your next trip to the market or use these online guides to find out what’s available in your area:

Local Harvest — Rodale Institute Farm Locator — Eat Well Guide — Gardens.com

It takes a bit more dedication and a couple curve balls in the kitchen but you will be rewarded. Last year I experimented with a new way to enjoy my absolute favorite vegetable, okra. Now, down south, okra is traditionally fried, boiled, or tossed into a pot of gumbo. (Yum! But not super healthy.) I entertain quite regularly, especially in the summer, so I was thinking, why not okra as a crudité? If you’re familiar with okra, you may be thinking, what a slimy mess! But it works. The trick is to just trim the end of the stem, don’t cut the whole thing off, exposing the seeds. Once prepped, blanch them for a quick 1 to 2 minutes in salted boiling water, shock in ice water until cold, and pat dry with paper towels. No slime here!

Enjoy them with this versatile Garlic Herb Dip.

I whip up batches of this creamy sauce all season. It’s a great dipper for sliced cucumbers or yellow squash, dollop onto a stack of beautiful sliced heirloom tomatoes or spoon into a simple roasted sweet potato.

Garlic Herb Dip

1 cup of full-fat Greek yogurt
2 tsp. lemon or orange zest
1 clove garlic, minced
1 cup of assorted mild herds (such as parsley, basil, oregano, and dill)

Whirl it all up in a food processor and season to taste with salt and pepper. Red pepper flakes or ground cayenne can be added if you want to spice it up a bit.

Try 5 more of my personal favorite recipes to sample the best of the season:

Heirloom Tomatoes with Fresh Peaches, Goat Cheese, and Pecans
Simple Beet Salad
Marian’s Savory Vegetable Bread Pudding
Chunky Tomato-Fruit Gazpacho
Marian’s Apple-Fennel Salad

The Skinny On How To Get Skinny

by Holly Perkins

Photos uploaded to Flickr by Ferran Moreno Lanza, bass_nroll and Fernando Stankuns, some rights reserved.

Most people exercise either to be fit or to lose weight. While there are other motivations, the real essence boils down to one of these two goals. Proper food strategy is extremely important to support your efforts and help you reach your goals as efficiently as possible. The human body has complex and intelligent systems designed to protect vital body processes. While exercise is beneficial, the body experiences it as stress and sets in motion biochemical interplay to either foster adaptation or inspire preservation. Simply, this means that you will get the best fitness results if you are calculated in your habits before and after workouts. One decision can make or break your exercise efforts.

I know you’ve heard the analogy before, but I hope to shine new light on it. Think of your body as a world-class sports car. In order to respond quickly, maneuver efficiently and perform at very fast speeds, a sports car must be finely tuned, regularly serviced and operating on high quality fuel. And that is your body in a nutshell. What you put into your body and when dictates how well it runs during your workouts and how quickly it adapts after your workouts. If your goal is to burn body fat and lose weight through exercise, your pre and post nutrition will make or break your ride.

You will often hear experts suggest a 2-pound weight loss per week for long term weight loss goals. That doesn’t sound like much weight each week, huh? But I offer you this:

The Rules:

In order to lose 1 pound of pure body fat, your body must have a calorie deficit of 3500 calories. If that 1 pound of fat loss occurs in one week, that means you need to have a daily calorie deficit of 500 calories every day that week. There are only two ways to create a calorie deficit and get skinny: cut back on calories or burn them off. The best strategy is to do both.

Therefore, how to burn off the calories? Exercise, obviously. One big mistake I see regularly, and one I am guilty of in the past, is to let the motivation of calorie burning cause you to walk into your workout empty, without food. If your goal is to burn off extra body fat by burning calories, doesn’t it make sense to be empty when you exercise? Many people erroneously think that this will cause your body to tap into body fat stores for fuel. But let’s return to the sports car analogy: do you think it will run well if it is without fuel?

At any given moment, your body has a limited amount of circulating fuel. Your body is smart, and is designed to make sure fuel is available to preserve your brain function. Your body will always keep a small amount of fuel so that the master computer—your brain—is protected and up to the task of directing your body functions. When you exercise, your muscles are responsible for driving movement. Your muscles also require fuel. If there is limited fuel in your system, the brain will always win out. This is problematic for many reasons. First, while your brain is demanding fuel, your muscles—also needing fuel to drive movement—will be forced to tap into their own fuel and catabolize its own muscle tissue. One goal of exercise is to inspire muscle growth and development; therefore, a breaking down of tissue will limit your progress. The second, and potentially worse problem is that the catabolism of muscle tissue often causes an increase in appetite that is particularly fond of sugar. If you have cravings after your workouts, take a look at your fueling!

Most importantly, proper fueling before and after workouts will allow you the energy needed to have excellent workouts. If you regularly feel fatigued and lacking enthusiasm around your workouts, take a look at your nutrition around your exercise. If you are properly fueled with the right foods, you will have more energy during your workout, and therefore be able to workout harder. Just like the sports car, you’ll be able to respond quickly, maneuver efficiently and perform at very fast speeds. And this will help you to become fit faster, and burn off calories more effectively.

There are a few basic rules that will help you navigate the roadway of your weight loss efforts:

The Rules:

Before workouts:

Photo uploaded to Flickr by Thomas Hawk, some rights reserved.

If you’ve had a complete meal 2-3 hours immediately prior to your workout, you only need to eat a snack after your workout. Choose a snack that emphasizes protein unless your workout is long and intense. See below for snack suggestions.

If your last meal was longer than 3 hours before the start of your workout, you must eat a small snack before your workout. You’ll want to choose something with fast digesting protein and moderate carbohydrates. String cheese and an apple works great for many of my clients. I like cottage cheese with fruit or gluten-free whole grain bread.

After workouts:

Photo uploaded to Flickr by DeathByBokeh, some rights reserved.

You don’t need to eat immediately after if your workout is 60 minutes or less and of a moderate intensity. However, you should plan to eat a meal within 60 minutes.

You should plan for a light snack immediately after your workout and a meal within 60 minutes of the snack if your workout is 60 minutes and intense. A snack that emphasizes protein is best. Look for dairy based proteins like milk, low fat string cheese, cottage cheese or whey protein powder.

If your workout is longer than 60 minutes and of any intensity, you’ll want to eat a substantial snack that includes both protein and a fast carb like sugar or fruit. This is where sports drinks or protein shakes are useful. My favorite is a whey protein shake blended with quick digesting fruit like pineapple, mango or banana.

If your goal is to be fit and healthy, regardless of weight loss, your workouts will be optimized if you follow this fueling strategy. If your goal is fat loss or weight loss, give this strategy a try for two weeks. You’ll be amazed how fast, efficient and energized your sports car is!

Get to know Holly Perkins

Guest editor Holly Perkins offers her insights on fitness, motivation, and the importance of challenging yourself.

Holly Perkins is used to challenging people’s limits, including her own. She’s trained and guided people through numerous marathons and mountain climbing expeditions, including excursions to Mt. Kilimanjaro. As a renowned fitness expert — and New Balance Fitness Ambassador — she understands the importance of commitment to personal achievement, and how rewarding it is once those goals are accomplished.

Her work as a personal training consultant was founded on the idea that science and fitness can work together to help people reach their optimal fitness levels. Holly’s intimate knowledge of physiology, nutrition, and health, as well as her seemingly boundless enthusiasm, have helped countless people reach their goals, and shifted the way we think about fitness.

Holly is joining us this month as NB’s Wellness guest editor, offering her insights and advice on various topics, including how she stays motivated, the benefits of strength training, and why she’s at the forefront of the “kale as dietary staple” movement.

When did you discover you wanted to get serious about fitness and training?

For me fitness started early. I remember joining a dance aerobics class in sixth grade because my best friend’s mom was making her go to lose weight. I thought, and still do, that it was absurd that my friend needed to lose weight. We were perfect in my eyes! Nonetheless, I was overly excited about taking a dance class with the grown-ups and absolutely loved it. I often wonder if it was this beginning that helped me to consider “exercise” as a fun thing. I wonder too, does that friend now regard fitness as a chore? I’ve always looked forward to fitness and physical activity, and this naturally lead me to get my college degree in Exercise Physiology and Nutrition and become a personal trainer. I was thrilled to work with people who came to me to in search of elite fitness. I think this is when I began to fully define myself—and my life—through health and fitness. But truly, I have been in love with fitness my entire life. It’s the longest love affair I’ve ever had.

What’s your favorite part about your job?

While a blessing and a curse, I am a very sensitive soul. I tend to be moved and burdened by the challenges of our existence. When I get particularly heavy with the troubles of the world, I find incredible comfort knowing that I get to help people feel better and be healthier. That is the number one reason I do everything that I do. Then, the other reasons all fall in as a close second to that: I get to wear comfy shoes all day, I make my own hours, and I get to pick who I work with!

You have a great attitude towards personal achievement, did you always have terrific self-confidence or is it something you learned throughout your career?

I think I was born with pretty good self-confidence in general. However, I was also born with some unhealthy habits regarding how I use and treat my body. I’ve developed a strong value in personal achievement because I’ve really had to conquer some demons (coffee and donuts!) and have learned how good it feels to hold myself accountable. I get a great sense of accomplishment whenever I complete something that required me to stay committed, like training for a half marathon. I believe that most of us must cultivate self-confidence, but that we do it in very personalized ways.

You spend a lot of your time on the road. What’s the one event you participate in that you’ve come to look forward to more than any other?

For the past three years I have had the honor of attending the Susan G. Komen Global Race for The Cure in Washington D.C. Each year 50,000 people from around the world come in support of breast cancer. I get to be on stage and lead this massive group in a warm up before the race starts. And every year I am moved to tears by the stories of survivors and their commitment to end this disease. I doubt my own strength if I were ever challenged like some of these incredible folks. They move me beyond words. I look forward to this event every year.

You provide motivation to your clients on a regular basis, is there something or someone that keeps you motivated throughout the day?

Motivation is the hardest thing for me! People who are self-motivators inspire me and I try to surround myself with them as much as possible. I have had to cultivate self-discipline over the years and I tend to cycle in and out of ideal. Ultimately, I thrive on the feeling I get from a good workout. I become a better person on all levels through exercise and proper nutrition. I’ve learned that I really don’t care too much about what I look like, so the intrinsic values are much more important to me on a day when I’m lacking motivation.

Do you have a favorite exercise or activity?

I have about 10 favorite exercises and activities! That’s like asking a mom of five which child is her favorite! I love them all equally but for different reasons. A few: walking lunges, running, yoga, walking my dog.

What’s the most significant change you’ve observed in the field of health and fitness in the past 10 years?

There are a few changes in the field that are really significant: The shift from “tons of carbs” in the late nineties, to “no carbs” in the early 2000’s, to the smartest place of “selective carbs” right now. I believe carbs are like medicine and we need to be strategic in how and when we eat them. Another change that is really just emerging is the value in wearing shoes that are supportive, but flatter and closer to the ground. I believe a great deal of hip, back and knee issues stem from shoes that have heels, both in regards to athletic and dress shoes. Our hip and leg muscles work best when the heel is close to the ground allowing the ankle more flexion. I promise you will see more athletic shoes being made with lower heel to toe ratios very soon.

As a proponent of proper nutrition, are there any favorite healthy dishes you find yourself making again and again?

Photo uploaded to Flickr by elana’s pantry, some rights reserved.

I have decided that I am the first official Kale Advocate. Kale is probably the most nutritious dark, leafy, green vegetable and has so many health benefits. I believe it is absolutely the best thing you can put into your body. I eat kale every day, sometimes twice a day. Right now I am making this salad all the time:

Raw dinosaur kale
½ Tbsp. Olive Oil
¼ lemon, juiced
pinch of salt

Combine in a bowl and massage the ingredients into the kale with your hands. Add a few dried cranberries – fantastic!

What’s one piece of advice you wish someone had given you?

It took me a very long time to figure out that discomfort is necessary in order to achieve anything worth achieving. There is a big difference between “no pain, no gain” and discomfort. For example,

“…in order for your body to become stronger, faster or leaner, you must challenge it beyond what it is currently capable of, which often means a little bit of discomfort.”

For me, that might mean that I complete one more set of walking lunges when my legs aren’t sufficiently fatigued. It might also mean that it’s uncomfortable when I really want to eat a donut, but I restrict myself because I know it will only derail me. This kind of discomfort is good. It guides you towards a healthier body. I wish that someone had helped me understand this 16 years ago. Although, self-discovery is a very powerful thing, and I’m thrilled that I now understand.

Cashew Chicken Salad

Serves 1 (1 serving = 2.5 cups salad w/ 3 tablespoon dressing)

Dressing
2 tablespoons lime juice
2 teaspoons honey
2 teaspoons olive oil
Sea salt and pepper, to taste

Salad
3 tablespoons chopped cashews
2 ounces grilled chicken, chopped
2 tablespoons chopped fresh cilantro
1 cup finely shredded napa cabbage
¼ cup sliced cucumber
¼ cup shredded carrots
¼ cup sliced red bell pepper

Prep: 12 minutes / Start to Finish: 12 minutes

Whisk lime juice, honey, olive oil, salt and pepper. Toss dressing with salad ingredients.

Super Seed Skillet Granola

 Serves 6

2 teaspoons coconut oil
1 cup rolled oats
2 tablespoons each: raw sunflower, raw sesame, raw pumpkin and chia seeds
2 tablespoons dried tart cherries
2 tablespoons honey
½ teaspoon cinnamon
Pinch sea salt

 Prep: 5 minutes / Start to Finish: 13 minutes

In skillet over medium heat, sauté all ingredients for 6-8 minutes, until toasted. Spread on parchment paper to cool. Serve on yogurt or baked fruit. Keeps up to 7 days in airtight container.

 1 serving = ¼ cup

160 calories, 7g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 25mg sodium, 20g carbohydrate, 4g fiber, 7g sugar, 4g protein, vitamin A 2%, vitamin C 0%, calcium 6%, iron 8%

Sirloin Mushroom Burger

 Serves 2

4 ounces ground sirloin
½ cup finely diced button mushrooms
1 small onion, sliced
1 zucchini, cut widthwise and each half cut into 6 pieces
1 tablespoon olive oil
Sea salt and pepper, to taste
2 whole grain English muffins, toasted
2 tablespoons freshly grated parmesan cheese

 Prep: 15 minutes / Start to Finish: 30 minutes

Mix sirloin and mushrooms together and form 2 patties. Grill until internal temperature of burger reaches 160º F. In skillet sauté onions and zucchini wedges in oil about 6-8 minutes until tender. Sprinkle with salt and pepper. Place grilled burger on toasted English muffin and top with onions. Serve zucchini wedges on side sprinkled with parmesan.

 1 serving = 2.5oz burger, bun, ¼ cup onions, 6 zucchini wedges w/ 1 tablespoon cheese

350 calories, 16g total fat, 4.5g saturated fat, 0g trans fat, 40mg cholesterol, 470mg sodium, 34g carbohydrate, 6g fiber, 9g sugar, 22g protein, vitamin A 6%, vitamin C 35%, calcium 30%, iron 20%

Arugula Pasta Salad

 Serves 2

Dressing
1 tablespoon honey
1 tablespoon dijon mustard
1 tablespoon walnut oil
1 tablespoon lemon juice
Sea salt & pepper, to taste

Pasta
2 ounces dry whole grain penne pasta
4 cups loosely packed arugula
1 cup grape tomatoes, halved
¾ cup canned white beans, rinsed & drained
4 tablespoons chopped walnuts

 Prep: 10 minutes / Start to Finish: 20 minutes

Whisk honey, dijon, oil, lemon juice, salt and pepper. Cook/drain pasta according to directions on package. Toss hot pasta with remaining ingredients. Serve warm, room temperature or cold.

 1 serving = 3 cups pasta w/ 2 tablespoons dressing

390 calories, 18g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 230mg sodium, 50g carbohydrate, 9g fiber, 14g sugar, 12g protein, vitamin A 30%, vitamin C 30%, calcium 15%, iron 20%

Asparagus & Feta Frittata

 Serves 2

2 cups chopped fresh asparagus
1 clove garlic, minced
2 teaspoons olive oil
4 eggs, whisked together
¼ cup crumbled feta cheese
Pepper, to taste
3 cups mixed greens
2 teaspoons balsamic vinegar
1 teaspoon olive oil
2 slices whole grain bread, toasted

 Prep: 15 minutes / Start to Finish: 30 minutes

Preheat broiler. In oven-safe 10” skillet over medium heat sauté asparagus and garlic in oil for 5 minutes until asparagus is slightly tender. Pour eggs over asparagus and cook without stirring for 4 minutes. Sprinkle on feta and pepper. Put skillet under broiler for 6 minutes, until top of eggs are set and golden; cut into 4 triangles. Toss greens with vinegar and oil and serve with frittata pieces and side of toast.

 1 serving = 2 egg frittata, 1.5 cups salad, 1 piece toast

370 calories, 21g total fat, 7g saturated fat, 0g trans fat, 390mg cholesterol, 520mg sodium, 24g carbohydrate, 7g fiber, 8g sugar, 23g protein, vitamin A 90%, vitamin C 15%, calcium 20%, iron 35%

Stepping Off the Sugar Rollercoaster

by Michelle Pfennighaus

March 01, 2011

I remember I had a huge, overflowing bag of food ready to be thrown out. It had all come from my kitchen. Soups, sauces, cookies, cereals, juices, crackers, yogurt…you name it. They all had one thing in common.

Sugar.

I’d just finished reading Sugar Blues by William Dufty. The book explained so much about sugar being harmful to our bodies that I decided I’d kick the sugar habit. What did I have to lose? After all, I’d been struggling with digestive problems, anxiety issues and fatigue for years. Maybe this would help.

I resolved to stop eating processed sugar from that very moment on, as an experiment to see how the change would make me feel.

The problem was this. My kitchen was now empty of, well, pretty much everything. I’d thrown out everything that listed any type of processed sugar on the ingredient label, and I was left with some beans, plain rice and a box of frozen spinach. Well, that was going to have to be dinner!

I had no idea how difficult it was going to be to avoid sugar. Over the next few days I spent hours examining labels on everything from sliced bread to sushi. Sugar was everywhere! Going out to restaurants was nearly impossible. Now that I was paying attention, I saw possible sources of sugar in everything on the menu.

But I stuck with it. And I got a little angry! Why did salad dressing have to have sugar in it anyway?

But after about two weeks I felt amazing. I had so much energy! My body felt awesome. My moods were stable and happy. It was super.

Since I’d been so “good,” I rewarded myself with cookies, my favorite treat. I’d have just a few. (Looking back, that mindset alone reminds me of addictive behavior! I’ll have just a few? No way!) Of course I ate the whole box. As soon as I had sugar in my system again, I was back on the rollercoaster. My moods swung up and down, as did my energy levels. After each meal, I found a reason why I should go ahead and have some dessert.

Sugar can hide behind words like evaporated cane juice syrup…

Whoa. Powerful stuff.

Since then, I’ll be honest, it’s been an ongoing struggle between me and sugar. I know I feel my best without it. But it talks to me. It promises me happiness when I’m having a bad day. It lures me into the kitchen at night in search of something sweet.

It is addictive. Plain and simple. The more I have, the more I want.

To stay away, I have to remind myself again and again to prioritize my health. Processed sugar weakens the body. It lowers immune function and causes lethargy. It contributes to diabetes, heart disease and weight gain. It feeds cancer cells, for crying out loud! And it has zero nutritional benefits. The human body does not need it at all.

…or in plain sight in these tempting macarons.

Photo uploaded to Flickr by hynkle, some rights reserved.

What I can’t understand is how such a powerfully addictive and damaging substance is allowed to exist everywhere you turn. I mean, you can’t get alcohol in a vending machine. We’ve outlawed cigarette advertising. Yet foods with processed sugar are sold everywhere, given as gifts, fed to children and advertised constantly. No wonder 99% of my clients come to me complaining of sugar cravings. It’s an absolute epidemic.

Could you benefit from more energy? More stable moods? Weight loss? Then join me in kicking sugar to the curb with these important steps:

Stop feeding the addiction

The more sugar you eat, the more you want. Start like I did. Clean out your kitchen! If sugar is on the ingredient label, toss it—you can even double the good you’re doing by packing up all the unopened and non-perishable products and donating them to your local food bank. And be sure to look for other names that sugar goes by, like evaporated cane juice, cane juice crystals, corn syrup and sucrose. Trust me, reading labels gets easier the more you do it.

Switch to gentle, naturally occurring sweeteners

Processed sugar hits your bloodstream like a sledgehammer. Try sweeteners in their least-processed forms, like raw honey or pure maple syrup. Especially when used in moderation, these will have a much less drastic effect on your body.

 

Photo uploaded to Flickr by sonictk, some rights reserved.

Make it yourself

Bottled salad dressing almost always has sugar, but I’ve never put sugar in homemade salad dressing! The same goes for lots of things. Food manufacturers add sweetness to make their products taste good despite inferior-quality ingredients. Make it yourself and you’ll automatically be eating less sugar.

Sweeten your life

We turn to sugar when we need a pick-me-up. It gives us a temporary boost of energy and mood. Instead of using sugar like a happy pill, find other ways to increase the happiness in your life. What brings you joy? Surround yourself with these things and your sugar cravings will gradually fall by the wayside.

Honey Coconut Oatmeal

Serves 1 (1 serving = 1 cup cooked oatmeal w/ toppings)

½ cup rolled oats
1 cup milk (your favorite type: dairy, almond, soy, etc.)
2 tablespoons shredded unsweetened coconut, toasted
2 teaspoons honey
½ cup raspberries

Prep: 3 minutes / Start to Finish: 6 minutes

Stir together oats and milk. Microwave for about 3 minutes; stir once halfway through cooking time. Stir in coconut and honey. Top with raspberries.