Living and Eating Well!

 

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information and resources on eating locally

There Are Many Good Reasons To Buy Locally Grown Food:

You’ll get exceptional taste and freshness.
Local food is fresher and tastes better than food shipped long distances from other states or countries. Local farmers can offer produce varieties bred for taste and freshness rather than for shipping and long shelf life.

You’ll strengthen your local economy.
Buying local food keeps your dollars circulating in your community. Getting to know the farmers who grow your food builds relationships based on understanding and trust, the foundation of strong communities.

You’ll support endangered family farms.
There’s never been a more critical time to support your farming neighbors. With each local food purchase, you ensure that more of your money spent on food goes to the farmer.

You’ll safeguard your family’s health.
Knowing where your food comes from and how it is grown or raised enables you to choose safe food from farmers who avoid or reduce their use of chemicals, pesticides, hormones, antibiotics, or genetically modified seed in their operations. Buy food from local farmers you trust.

You’ll protect the environment.
Local food doesn’t have to travel far. This reduces carbon dioxide emissions and packing materials. Buying local food also helps to make farming more profitable and selling farmland for development less attractive.

When you buy local food, you vote with your food dollar. This ensures that family farms in your community will continue to thrive and that healthy, flavorful, plentiful food will be available for future generations.

Adapted from www.foodroutes.org

Locally grown fruits and vegetables are usually sold within 24 hours of being harvested. Produce picked and eaten at the height of ripeness has exceptional flavor and, when handled properly, is packed with nutrients.

Foodroutes network: www.foodroutes.org

Health care without harm: www.noharm.org

National organic standards program: www.ams.usda.gov/NOP

Center for ecoliteracy: www.ecoliteracy.org

Slow food USA: www.slowfoods.org

The organic center: www.organic-center.org

~ Shayna Komar RD LD

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overcoming sweet cravings

Dietitian Shayna Komar gives you the low down on the treats that are hard to beat!

What Triggers Cravings?

Psychological and Emotional Triggers
– Boredom and depression
– Stress and anxiety
– General need for comfort
– Habit

Physical Triggers
– Low blood sugar
– Thirst, dehydration

How Can I Overcome Cravings?

  • Change your routine if your craving is linked to a certain activity (such as watching TV) go for a walk, call a friend, or just wait it out for 15 minutes.
  • Drink more water. Thirst is often perceived as hunger.
  • Drink water with lemon. Sour (and spicy) foods have been known to help combat sweet cravings.
  • Limit refined flours, sugar and alcohol. Look for hidden sugars on food labels – typically those that end in “-ose.” Common sugars are sucrose, dextrose, lactose, maltose, fructose and high fructose corn syrup.
  • Eat breakfast every morning. Start the day off with a healthy, well-balanced meal to help curb midday food cravings.
  • Eat small, frequent meals and snacks throughout the day. Eat every 3-4 hours. Preventing hunger will help prevent cravings.
  • Buy fruit instead of sweets. If there is nothing sweet to eat in your house, you have no choice but to snack on apples or grapes.
  • Think small. If you must have something sweet, eat smaller portions. Have one scoop of ice cream with no chocolate syrup.
  • Exercise daily. Exercise releases endorphins, which help to reduce cravings. Walk at least 10 minutes every day.
  • Reduce or eliminate caffeine. The highs and lows of caffeine may contribute to dehydration and blood sugar imbalances, making cravings more urgent and frequent. Instead, choose decaffeinated coffee, herbal teas, caffeine-free (and sugar-free) soft drinks or water.
  • Get enough rest. Many of us are sleep-deprived. We need rest and sleep to feel rejuvenated instead of sugar and stimulants.
  • Check your blood glucose regularly. Monitor and record your blood sugar level as recommended by your doctor.
  • Be good to yourself. Reduce anxiety and stress by taking time for daily meditation or “down time”…even if only for a few minutes. Treat yourself to something relaxing you enjoy like a bubble bath, manicure, pedicure or massage on a regular basis…even monthly or quarterly is better than never.

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And Chef Nancy Waldeck provides this easy and delicious recipe to beat your cravings:

Oranges and Dates with Cinnamon Pomegranate Molasses

– 8 Large Navel Oranges, Sliced into Thin Rounds
– 8 Large Dates, Pitted and Chopped
– ¼ Cup Almonds, Toasted and Chopped
– 3 TB Pomegranate Molasses (or to Taste)
– ½ Tsp Cinnamon
– Pinch of Salt

Place Orange Slices on a Large Platter, overlapping. Top with the dates and almonds. Whisk together the honey, pomegranate molasses, cinnamon and salt and drizzle over the platter.