Six Reasons to Love Farmer's Markets

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I have a confession.  I'm a glutton for farmer's markets!  I'm really grateful that there are so many farmer's markets within a short distance of where I live so that I can get my fix on a regular basis.  My experience with farmer's markets goes all the way back to my childhood when my mom would take me to our small town farmer's market on weekends.  In grad school, my friends and I would head to a couple of local farmer's markets on the weekends.  As a traveler, I also love to check out the farmer's markets to get the best of the local fare.  While there are many reasons to love visiting farmer's markets, I thought I'd boil it down to my top five.

Enjoy fresh, seasonal produce that is harvested at the peak of freshness and taste.  There's really something great about food that hasn't traveled thousands of miles, been stored for long periods, or been treated to enhance the ripening process.  Not only is the produce fresher, but I can also honestly say that produce from the farmer's market is tastier and seems richer than that from the grocery store.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Enhance your connection to your food.  I really enjoy the fact that I get to meet the actual farmers or the employees of the farm from which I'm purchasing my food.  When I get to talk to them face-to-face, I find out so much more about my food:  how it's grown, where it's grown, and who's growing it.  Two weekends ago I purchased strawberries from a farm that is about 5 miles from my home.  I've learned that while the farm is not "certified organic", their crops are still organically produced.  To top it off, the workers are just nice people!  Somehow those strawberries were just that much more enjoyable to me.

Learn insider tips on how to choose and prepare produce.  Farmers and vendors are experts on the food that they sell, so they can give you tips on how to select the best vegetable or fruit.  They also are very excited to share preparation tips with you,too.  I find it very hard to get that kind of service in many grocery stores.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Save money.  Not only do you get nutritious, delicious, and fresh produce, but you can also save money while you're at it.  Not everything is offered at a rock bottom price at the farmer's market, but you sure can get some great deals.  This weekend I purchased a 5 lb bag of oranges for $2.50 and a huge bag of lemons for $1!


Support the local community.  By supporting your local farmer's markets, you are supporting local farmers, which helps keep them in your community and maintains local food systems.

It is an experience.  I don't know about you, but when I shop at the grocery store, my goal is to get in, get my food, and get out most of the time.  However, when I go to a farmer's market, I actually like to take my time there.  I want to talk to the vendors, sample the food, and check out all of the offerings.  I enjoy sharing this experience with my family.  I love that the farmers and I can all teach my children about food.   I love that my daughter met the cattle rancher that raised the grass-fed beef that we've had for dinner and that she asks about him when we go to that farmer's market.  

Are you interested in finding a farmer's market near you?

If you're in California, you can search for certified farmer's markets in your area here.

If you're in another state, you can search for farmer's markets in your area here and here.

Do you visit farmer's markets?  What do you enjoy about it?     

10 Must-Haves for a Well Stocked Pantry

Photo credit: Incase (Flickr)

Spring is here! When spring rolls around, I always seem to get into spring cleaning mode. How about you?  If you plan on getting rid of the dust bunnies and clearing out the clutter, you may want to spruce up your pantry, too.  Conducting a pantry makeover could be one of the best things that you do for your health and well-being.  Stocking up on key kitchen staples will make meal planning and prep much more efficient.  Plus, it will make it a lot easier to eat more nutritious meals prepared at home.  Even when you have the best of intentions, things don't always go according to plan.  However, a well-stocked pantry can help you out of a tough spot rather than having your health thwarted by the local pizza joint or quickest drive-thru more often than not.  Here's my list of 10 must-haves for a well-stocked pantry.  

{Print this list}
Canned beans (eg, black, kidney, pinto, garbanzo, cannelini):  Canned beans pack a lot of plant-based protein, fiber, vitamins, and minerals.  Worried about the sodium? Even if you get regular canned beans, draining and rinsing them reduces the sodium content by over 40%.  Quick prep ideas:  Use in bean soups or  salads; Make bean burritos, wraps, or quesadillas;  Toss into veggie salads;  Mix into whole grain pasta or brown rice.

Whole grains (eg, old-fashioned or steel-cut oats, brown rice, quinoa, bulgur wheat, buckwheat or creamy buckwheat):  Grains offer filling fiber along with a variety of vitamins and minerals depending on the grain.  Many of those listed can be prepared in less than 30 minutes.  Many of these freeze well, so preparing large batches and freezing also saves time.  Quick prep ideas:  Prepare as a hot breakfast cereal; Enjoy as grain salads, pilafs, and stir fries; Toss into soups and stews.

Nuts, seeds, and nut butters (eg, almonds, walnuts, cashews, pecans, pepitas, sunflower seeds, flaxseeds):  Nuts and seeds offer plant-based protein and healthy fats along with a variety of other nutrients, like fiber, vitamin E and magnesium.  Quick prep ideas:  Enjoy a small handful as a snack;  Toss into salads, cooked vegetables, hot breakfast cereals, yogurt, and whole grains, like brown rice or quinoa;  Blend into smoothies;  Spread nut butters over whole grain breads, tortillas, or pitas and top with fresh fruit; Use nut butters as a dip for raw veggie sticks or fresh fruit.

Tomato products (diced, whole, stewed, crushed, tomato paste, tomato sauce - preferably without added sugar or salt):  Tomatoes are a great source of vitamin C, fiber, potassium, and the antioxidant lycopene.  Quick prep ideas:  Homemade sauces, salsas, soups, stews, and chilis;  Add to pasta or grain dishes;  Serve as toppings or fillers for pizzas, quesadillas, and sandwiches.

Whole grain and/or gluten-free pasta (eg, spaghetti, penne, linguini, shells, rotini, elbow, couscous):  Pasta is fairly quick-cooking, and with so many varieties, it doesn't have to be boring.  Whole grain pastas also provide more fiber and naturally-occurring nutrients, like magnesium and iron, than refined versions.  Quick prep ideas:  Use for traditional pasta dishes dressed with red sauces or olive oil, herbs, and/or spices. Toss in fresh or frozen vegetables for added nutrition;  Prepare pasta salads;  Work into vegetable soups or stews.

Canned or vacuum-sealed light tuna, salmon, or sardines (in water or olive oil):  These protein-rich options are also good sources of omega-3 fatty acids and other nutrients, like vitamin D and selenium.  Concerned about sodium?  An average serving contains around 180-250 mg of sodium.  You can opt for reduced-sodium versions of these products. Limit canned white or albacore tuna, which is higher in mercury.  Quick prep ideas:  Use alone or combine with other kitchen staples for salads, sandwiches, and wraps. 

Broth (vegetable, chicken - preferably low sodium):  Broths provide the perfect base for soups, stews, or chilis.  They also add a savory flavor when used to cook whole grains, like brown rice or quinoa, and vegetables, like collard greens or kale.  

Whole grain cereals (with at least 4 grams of fiber and less than 8 grams of sugar per serving):  Whole grain cereals offer a source a source of fiber and other nutrients, like magnesium, iron, and niacin.  Since there are so many options, make sure you read the labels carefully for the best options.  Quick prep ideas:  Serve with milk or alternative milks for breakfast, lunch, dinner, or snacks;  Combine with nuts and/or dried fruit;  Mix with yogurt and fruit.


Garlic, shallots, onions:  These foods add a special aroma and flavor to nearly any dish.  They're also rich in flavonoids and phenols, which have anti-inflammatory, anti-microbial, and antioxidant properties.  Quick prep ideas:  Saute and combine with vegetables, grain dishes, soups, stews, and sauces;  Use in salsas and vinaigrette dressings.


Herbs and spices (eg, cinnamon, turmeric, basil, cayenne pepper, ground ginger):  Many herbs and spices have health promoting and body healing properties.  They also add a special kick  to what could otherwise be a dull dish without the extra calories and sodium.  Quick prep ideas:  Add to just about anything!

What are your pantry must-haves for quick and easy meals and snacks?

9 higher sodium foods that might surprise you

Sometimes I talk to clients or students who really don't think sodium intake matters because they don't have high blood pressure, but from the perspective of someone who highly values disease prevention, I think it does matter.  We do actually need a small amount of sodium daily since it performs many vital functions in the body, such as aiding muscle contraction, assisting with nerve transmission, and maintaining proper blood pressure.  However, evidence continues to suggest that high sodium intakes are linked to high blood pressure, which increases the risk for several chronic diseases including cardiovascular disease and stroke.  You may not be concerned about your blood pressure, but consider these staggering figures:

• 1 in 3 American adults has hypertension 
• 1 in 4 American adults has prehypertension 
• Middle-to-older aged adults may have a 90% likelihood of developing hypertension  over their lifetime

Studies have also detected a relationship between lower sodium intakes and reduced risk of high blood pressure in people who do not have high blood pressure.  I'm 110% for prevention. I believe that it's far more effective and beneficial to prevent chronic disease through dietary and other lifestyle measures rather than manage the disease once it's been diagnosed. Believe me, the enhanced quantity and quality of life are worth the investment! 

What are the current recommendations for sodium intake?  Current guidelines on sodium intake recommend no more than 2300 mg a day for healthy young adults.  This is the equivalent to about 1 teaspoon of salt.  However, recommendations for middle-aged to older adults, African-Americans, or those with chronic diseases, such as high blood pressure, kidney disease, or diabetes, suggest no more than 1500 mg/d. 

How much sodium does the average American consume?  3,436 mg/d, which is about 50% more than recommended!  But believe me, I've seen higher!  Many people think that the biggest source of sodium in the diet comes from adding salt to food during cooking or at the table, but the real truth is that most of the sodium in the typical American diet, or a whopping 77%, comes from processed foods.  While some of those foods might seem obvious (eg, canned soup or salted pretzels), others may surprise you.  Here's my list of 10 higher sodium foods that you might not expect.

Chicken or Turkey:  Some brands, especially store brands, infuse their chicken breasts and thighs with a sodium-containing solution.  One store brand contained 290 mg per serving of chicken breast.  In an effort to save time, some people opt for the pre-seasoned ground turkey; however, this stuff is loaded to the tune of 680 mg per serving, which is more than a McDonald's 6-piece chicken McNuggets!  

Veggie or soy burgers: Veggie and soy burgers are popular choices among vegetarians, vegans, or those who enjoy a meatless meal on occasion.  However, the commercially-prepared versions can pack quite a salty punch.  One brand of veggie burgers contains 400 mg per patty!  Another popular brand of soy burgers could run up your sodium intake by 520 mg per burger!  Both of these contain more sodium than a Taco Bell Taco Supreme.

Low-fat cottage cheese:  A 1/2 cup of low-fat cottage cheese will run around 459 mg of sodium. Ouch!  Get the "no sodium added" version, and you'll cut the sodium content by 94%! 

Bagels:  One medium-sized 100% whole wheat bagel that I recently checked out contained 400 mg of sodium.  That's more sodium than a large order of McDonald's French Fries!

Salad dressing:  Many commercially prepared salad dressings are high in sodium given the typical serving size of 1-2 Tbsp.  A vinaigrette from one popular brand of salad dressings contains 390 mg per 2 Tbsp! Whip up your own, and you could save significantly on the sodium.

Pita bread: A typical serving of whole wheat pita bread contains about 340 mg of sodium.  That's more sodium than a small dill pickle!

Protein shakes: Often promoted as meal replacements or between-meal snacks, these can be higher in sodium as well.  One brand of protein shakes reviewed contained between 220-270 mg of sodium per 8.25 ounce serving.  Drink a glass of low-fat milk or a smoothie, and you'll cut the sodium by at least half.

Granola bars: This granola bar contains 250 mg per bar, which is more sodium than a serving of potato chips!

Oatmeal:  For those of you looking for a quick, nutritious breakfast, beware of that instant stuff because it can really take a toll on your sodium consumption.  One brand of high-fiber instant oatmeal includes 210 mg of sodium per packet.

Let me leave you with these suggestions:

• Consider balancing your intake of higher sodium foods with naturally lower sodium foods, like vegetables and fruits.
• Consider moderating your intake of higher sodium foods. Maybe you don't consume those foods at every meal or snack or maybe just not everyday. Maybe you eat a smaller portion of that food.
• Read your food labels carefully.  In order to be labeled "sodium free", a food must contain 5 mg or less per serving.  In order to be labeled "very low sodium", a food must contain 35 mg or less per serving. In order to be labeled, "low sodium" a food must contain 140 mg or less per serving.  Select foods that state "unsalted", "no salt added" or "without added salt" on the label.
• One of my faves...prepare more food yourself.  This way you get to be in the driver's seat of the sodium content of your own food.

What foods have had a sodium content that surprised you?

With this economic turmoil...

I thought it seemed timely to post some tips on eating healthfully on a budget.

1. Plan, plan, plan ahead!
Planning meals in advance can save tons of time and money. When we know what we're going to eat and we've already purchased those foods, we can avoid the eating out trap. Personally, I like to plan my meals one week at a time. After planning the meals for the week, make a grocery list and stick to it. Much of our impulse spending occurs in a grocery store, believe it or not.

2. Search for savings
Look through grocery store ads, circulars, or the Sunday paper for specials and coupons. You can also rack up savings through websites such as The Grocery Game (though there's a regular fee) or The Coupon Mom. The key with coupons, however, is to only use them for foods on your grocery list.

3. Avoid shopping when hungry. Enough said!

4. Stock up on sale items or purchase in bulk.
For instance, if whole wheat pasta is on sale this week and it's a staple in your diet, stock up, if you have space.

5. Scan the unit price.
Many stores now place the price/unit (i.e., $/ounce) on the tag beneath the item. This allows you to comparison shop for the best buy.

6. Consider generic or store brands.

7. Purchase produce in season.
Not only will it be cheaper, but it will also be even tastier!

8. Purchase locally grown.
The closer to home an item is grown, the less distance it has to travel, therefore cutting down on shipping costs. This also supports the local farmers and economy. I love visiting the local farmer's market for great deals (they're often willing to bargain) and excellent food! It's also awesome to be able to meet the people who actually produce the food you're about to eat!

9. Consider more meatless meals.
While meat offers a great source of protein, iron, and other important nutrients, it actually costs more per serving since it's a step or two further on the food chain than grains, vegetables, or beans.

10. Cook in bulk and freeze leftovers for another meal.

11. Purchase items in their truest form.
When we purchase items such as pre-cut/washed bagged salads or pre-peeled/cut carrots, we end up paying more because we're paying for the convenience of these items. However, if we purchase these whole, fresh items and prep them ourselves, we can save oodles!

12. Purchase frozen vegetables, fruits, or 100% juices.
These items can be just as healthful but can cost less than their fresh counterparts, especially when not in season.

13. Look above and below eye level on store shelves.
Generally, higher priced items are placed at eye level while lower priced bargains can be found above or below that.

14. Make a budget and stick to it. In fact, only shop with CASH!
I've personally learned that this is truly an excellent way to save money. We are much more emotional with cash than we are with a debit/credit card or even a check. So those impulse buys look much less enticing when you only have $X in hand.

15. Prepare your own meals at home.
The average person spends about $8 on a fast food meal. However, a meal prepared at home will not only cost much less, but you will know exactly what went into it!

I know that I have family and friends who are super savers when it comes to shopping, so I wonder if I will get any additions to this list?

Happy Shopping and SAVING!