Tag Archives: fall

Don’t Worry, Eat Happy!

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With the summer heat coming to a close and the cool autumn breeze fast approaching, it is important for us not to become stagnant in our healthful habits. It might seem desirable to cuddle up on the couch with some comfort food once the temperatures drop, but don’t forget to get in your servings of fruits and vegetables as well. In the U.S., farmers’ markets are still chock full of colorful produce, so be sure to take advantage of the bounty while it’s still there. Besides, September just happens to be “Fruits & Veggies––More Matters” month.

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(image credit: WPR.org)

On average, New Yorkers eat less fresh produce in the fall and even less in the winter, than they do during the summer months, regardless of the fact that NYC has over 139 greenmarket locations within its five boroughs, most of which operate year-round.1 Many of us may feel too overwhelmed by work, bills, and family life, that making sufficient time in our busy schedules to browse through farmers’ markets for fresh produce with limited shelf life feels akin to an unnecessary chore than anything particularly beneficial.

What may limit Americans in creating habits concerning weekly farmers’ markets, and/or grocery shopping in general, is not only a lack of information about how to shop, but also a lack of information regarding what to shop for.2 The abundance of food options may cause a great hindrance to shoppers’ abilities to make significant changes to their food shopping habits. Though the great increase of selections concerning produce is appealing mentally, in practice, however, it may often debilitate shoppers.

In addition, market patrons, who may live with tight financial constraints and are unsure about proper food storage and efficient meal planning may make dietary and food purchasing decisions that are more unhealthy than not. For those that struggle with cooking time/skills or eating similar meals frequently, the added fact that farmers’ market fruits and vegetables have a very limited lifespan may also increase stress around the immediacy of consumption.

In order for food shoppers to develop weekly habits for farmers’ market shopping, and prevent market attendance from waning during the fall and winter months, taking the necessary steps will prevent stress overload and make fresh produce shopping less complicated and more exciting!

Eat Happy pic2

(image credit: Cynthia Moon)

Step 1: Budgeting: How much are you willing to spend?
Buying fresh produce seems very expensive when, in actuality, it is cheaper in the long run. First, determine how much money you’re willing to spend, then calculate how much you normally spend both weekly and monthly, making sure to include how often you dine out or purchase lunch outside instead of taking leftovers to work. Make sure the market you attend receives currency in the form of Health Bucks and/or food stamps if your budget is very tight. Your shopping list must be based on your budget, along with recipe adjustments that will most likely incorporate rotating certain veggies into different dishes.

Step 2: Recipes: Find recipes that you can rotate and use your staples as a base!
What do you cook often? What are your staple foods? Do you like brown rice? Does your breakfast always include bananas because you think they’re the cheapest fruit you can find? Farmers’ market vendors can often suggest simple recipes relating to the types of produce they provide. Allow yourself the possibility of varying your fruits and vegetables. For example, if you are left with a large amount of spinach at the end of the week, you can quickly use it up as a base for a salad instead of your old standby romaine lettuce. Leftover onions and broccoli would be a great addition to your morning omelet or scrambled eggs. If blueberries happen to be the right price and are in-season, buy extra and freeze them to use in desserts or breakfast smoothies at a later date.

Step 3: Meal plan: Start weekly, then make necessary adjustments.
It is important to first calculate your daily energy needs in order to be certain of how much food you need to eat weekly and how much to buy in the first place. Your weekly meals can easily be rotations or variations of your go-to recipes and your produce shopping should be nutritious additions to your staple foods. For example, if you made split pea soup for dinner Monday evening you can use the leftover celery, carrots, and onions from that meal in a tuna sandwich for lunch the next day. Meal plans should incorporate an adequate balance of your essential nutrients according to your specific energy needs and physical lifestyle––such as carbohydrates, proteins, and fats––through a varied diet of whole grains, vegetables, nuts, seeds, fruits, lean meats, and/or fish.

[Editor’s note: Click here to learn more about meal- and menu-planning and here for some smoothie mix-and-match suggestions (over 3,000 combinations to make sure you get your fruits and veggies on).]

Step 4: Shop!
Find farmers’ markets that you know will provide the necessary foods you need for your meal plans, are budget-friendly (like the Fresh Food Box offerings in most NYC neighborhoods), and are closest to you. Take hold of the wonderful abundance of food options we have in our city during the cold season to come. As a result, not only will your health benefit from a nutritious and varied diet, but you will be contributing to a greater, environmentally sustainable cause, and without breaking the bank.3

[Editor’s note: Click here to find a farmers’ market in or near your zip code and here for more tips on shopping at your local farmers’ market.]

References:

  1. NYC.gov. (2017). Farmers Markets in New York State.
  2. Graffagna, S. (2014). “10 Healthy Habits for Fall.” Superhero You website.
  3. Tufts University. Health & Nutrition Letter. (2016). “Eat Your Fruits and Vegetables to Help Fight Frailty.” Tufts.edu website.
Abigail Ortiz Author Pic

Guest post by Abigail Ortiz, nutrition student

Fending off the “Freshman Fifteen”

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For most Americans, this week (or next) marks the beginning of a new school year even though TV commercials for sales on notebooks, backpacks, and other school supplies started airing months ago. If you’re an adult returning to school, like I was back in 2013, there could be a whole slew of emotions about re-integrating into that lifestyle, both academically and otherwise; but, there’s something about setting foot on campus that puts students of any age in a whole different frame of mind. Homework deadlines seem to pile up before the first week has even begun, sleep becomes non-existent leading up to midterms and finals, and healthful eating habits go right out the window before the first semester is over.

During my dietetic internship at Lehman College two years ago, I was assigned a group presentation where we reported on research findings about how college students tend to gain weight over the 6- to 8-week span of the winter holiday season (Thanksgiving through the New Year). Interestingly, though, the study participants weren’t “traditional” college students, i.e., 18- to 22-year-olds. In fact, the age span included grad students, some well into their 30s.

The study showed that, as seasons change and colder weather approaches, students are more likely to change their food, mood, and physical activity for the worse. Ongoing indulgences over the fall semester and into the holiday season can cause a significant increase in the percentage of body fat and fat mass, leaving students vulnerable to obesity development from those unhealthful holiday habits that may carry on further into their adulthood and passed onto their children or other family members. Increases in body fat are a major factor in morbidity and mortality which is why it is important to strategize ways to maintain healthful eating and other lifestyle habits during stressful times.

If you start paying attention to your habits at the beginning of the school year, committing to choosing a lifestyle that supports healthy eating and physical activity, and recruiting your friends and classmates to get on board with you, you may find it easier to carry that mindset over through the semester, the holidays, into the next year, and every year after that.

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Consider the following:

  • Head to class prepared. To avoid excess hunger and grabbing something not-so-great at the campus cafeteria or out of one of the many vending machines outside your classroom, pack yourself a bunch of healthy, satisfying snacks (e.g., apple with peanut butter or veggies with hummus) at the beginning of each week, then take one or a few of them with you when you head to campus for the day.
  • Cut out sweetened beverages. Added sugar and calories will do you no favors in keeping you fit, healthy, and energized. Keep a water bottle with you at all times and drink from it regularly. Take advantage of getting free refills from campus water fountains.
  • Read the Nutrition Facts Label. If you do ending up grabbing a packaged food or snack, be a savvy consumer and compare the sodium, calories, fats, and sugars in these items. Some vending machines have started incorporating a grading system to help you make healthier choices.
  • Go play outside. Even if you’re cramming in a study session on your own or with some classmates, you deserve to take a break. Go for walk or toss a frisbee to each other for at least 10 minutes. Spending time away from the books and engaged in physical activity is a great way to give your tired brain and eyeballs a break and quality time with your friends.
  • Join your campus’ nutrition club. A great way to stay committed to health and eating well during the school year is to get involved in activities that will guide those habits by default. Don’t have a nutrition club at your school? Start one!
  • Be compassionate with yourself. If you do overindulge, try to keep your focus on the goal of long-term wellness. Remember your health is determined more by what you do on average most days than what you eat during any one meal.

References:

  1. Díaz-Zavala, R., Castro-Cantú, M., Valencia, M., Álvarez-Hernández, G., Haby, M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of Obesity, 2017:1-13.
  2. Hull, H.R., Hester, C.N., & Fields, D.A. (2006). The effect of the holiday season on body weight and composition in college students. Nutrition & Metabolism, 3:44-61.
  3. U.S. Department of Agriculture Center for Nutrition on Policy and Promotion. (2013). MyPlate On Campus Toolkit. USDA: Alexandria, VA.

[A version of this article appeared on this blog on December 9, 2015.]