Summer Farmers Markets

In our opinion, there’s nothing that says summer quite like getting local produce and goodies from a farmers market. Picking out a bunch of green kale or unique patty pan squash, sampling squeaky cheese curds, buying fresh maple syrup, talking with a local farmer, and socializing with neighbors are a few of the experiences you can look forward to at a market. The beauty of farmers markets is that they benefit all of us--the farmers, our communities, and our bodies. 

Why farmers markets are awesome:

• They contribute to building local food economies. Farmers are able to experience rapid sales of their produce, on a weekly or consistent schedule, with low costs since the produce goes directly from the farm to the individual purchaser. 

• Eating seasonally happens naturally, because farmers bring produce that is at peak freshness and ready to be consumed. 

• Many of the farmers who participate in the markets use organic growing methods. The result is healthier food for our bodies that doesn’t rely on the use of pesticides, hormones, antibiotics, genetic modification, and other toxic processes.

• Did you know that food typically travels 1,500 miles to get to you? By shopping at farmers markets, you help reduce the amount of natural resources needed to bring food to you and help reduce or eliminate the need for plastic packaging. 

• The market becomes a place where individuals can become engaged in food policy issues through conversations with local farmers. While at the market, you may become aware of upcoming campaigns, initiatives, or volunteer opportunities to support farmers and community health in general.

• Farmers markets provide access to healthy, local food, which is extremely important in areas where quality food is not available. In low-income neighborhoods, having a farmers market can increase the consumption of fruits and vegetables, and can be a place for conversations about balanced, healthy, affordable eating. 

• Use the farmers market as a perfect reason to get outside! Enjoy the fresh air and sunshine, and socialize with other community members. 

OnMilwaukee has created an up-to-date guide on the farmers markets throughout Milwaukee and other surrounding areas. Take a look at their list to learn specific details about each market! Many of them run into the Fall, so try to stop by when you have some time. 

https://onmilwaukee.com/seasonal/festivals/articles/farmers-markets-guide.html

References

CUESA. 10 Reasons to Support Farmers Markets. Retrieved from https://cuesa.org/learn/10-reasons-support-farmers-markets

Farmers Market Coalition. Farmers Markets Support Healthy Communities. Retrieved from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities/

Matthews, D. (2016). Farmers’ Markets play a vital role in America’s changing economy. Retrieved from https://sustainablefoodtrust.org/articles/farmers-markets-america/

Saul, R. (2011). The cultural significance of Farmers Markets. Retrieved from https://farmersmarketcoalition.org/the-cultural-significance-of-farmers-markets/

Preparing for the Summer Celebrations

The Fourth of July is a holiday that often entails loud, food-focused social gatherings. Many elements of these celebrations can be stressful to endure. By highlighting some of the “triggers” you may confront in the next few days, we hope to provide a few coping strategies that will help you take care of your physical, mental, and emotional health throughout the holiday. 

Family Gatherings

Being with family and friends can produce a range of emotions and experiences for people, from feeling rejuvenating to challenging. If you fall into the latter category, here are a few ideas for preparing for family festivities:

1. “Be like a Duck.” When someone interacts with you in a hurtful way, try to picture yourself as a duck, and their words as water rolling off your back. Try to remind yourself “this isn’t really about me.” 

2. Gravitate toward family members or friends who make you feel more comfortable. As needed, limit interactions with difficult people and focus your energy on conversations that will feel more life-giving. 

3. Check in with yourself and listen to your needs. If you need to take some space to breathe and re-center, or even leave the gathering early, give yourself permission to follow your inner wisdom.  Agree to a “check-in” time with your partner or set an alarm on your phone so you decide how long you would like to stay. Maybe it feels better to expect a two hour commitment ahead of time rather than an unknown time frame. Checking in while at the party can help relieve anxiety because you know there will be an opportunity to decide whether or not to stay longer- rather than just staying for an unknown amount of time.

4. Think about people who make you uncomfortable and why. Excuse yourself to use the restroom if topics of conversation or feedback feels negative. Use that time to re-ground with positive affirmations and slow breathing. Resist the urge to fuel negative thoughts about yourself or others.

Picnics and Barbecues

Eating during social gatherings can be tricky and challenging if you have dietary restrictions or personal preferences that require intentional eating. When partaking in traditional Fourth of July meals isn’t in your best interest, try to plan ahead with a few of these ideas:

1.  Don’t go to the event hungry! Eat a meal beforehand, or bring your meal to eat alongside the rest of your group. You will be less likely to succumb to the foods at the gathering (that may not nourish you in the way you need).

2. Bring a dish to share that aligns with your needs and preferences--maybe you will inspire others by your food and beverage choices. 

3. When you’re in a social situation where people are asking about your food habits, give a concise response and trust that you’re taking good care of your body. Remember that you do not need to convince anyone of your dietary choices and what you choose has nothing to do with what they choose for themselves.

4. Trying to stay sober? Bring your own non-alcoholic beverage that feels celebratory. Maybe you find a recipe for a non-alcoholic mixed drink. Drinking can feel like an assumed behavior, but should never be expected. Plan ahead for this and stay true to yourself.

Firework Displays

People who experience PTSD are highly susceptible to the loud, triggering noise of fireworks and bright flashing lights. In a similar vein, some individuals and pets are more sensitive to things like large crowds, fireworks, and overstimulation. With this is mind:

1. Remind yourself that having startle or upset reactions are normal, and try not to judge yourself harshly.  If the sound is too intense, bring along ear plugs (Even in large crowds this can help).

2. Practice grounding techniques like slow, deep breathing, mindfully observing the situation with your five senses, or noting the details of your present environment as a reminder that you are safe. 

3. Consider taking a drive outside the city, where you may even be able to watch the fireworks at a distance, or experience the beauty of nature. 

4. Reach out for help if your PTSD symptoms worsen/interfere with daily life. 

Hopefully these tips prepare you for an enjoyable Fourth of July experience. Remember that these tips can help with birthday parties, baby/bridal showers, weddings, etc. If you are feeling anxious or apprehensive about upcoming social events, take the time to investigate why you are stressed. Once you think about the boundaries or strategies you can use at the party, you can relax and trust that you are going to have a good time!

References

Burn, S. M. (2018). Holiday Strategies for Dealing with Difficult Family Members. Retrieved from https://www.psychologytoday.com/us/blog/presence-mind/201811/holiday-strategies-dealing-difficult-family-members

Healthy You. (2018). How to manage PTSD on the 4th of July. Retrieved from www.peacehealth.org.

Are You Eating Dessert for Breakfast?

By: Amanda Gawrysz, L.Ac, MSOM, Dipl. OM

Do you eat breakfast? Are you one of those people that like to roll out of bed and run out the door with a sugary snack? Or are you the one to wait for sugary snacks like donuts or cupcakes to be brought into work by your coworkers?

Many of us have heard that breakfast is the most important meal of the day, but many of us may not fully understand the true importance of making that first meal nutrition packed. A lack of time and a lack of hunger in the AM hours seem to be the two main excuses for skipping this important meal.

Processed and added sugars are the biggest culprits in the standard American breakfast; pancakes with syrup, waffles with fruit jams, muffins, donuts, French toast, cereals with artificial colors and flavors, and even granola bars are what Americans consider to be breakfast foods. By eating those types of meals and then adding multiple cups of coffee we are seeking a short-term energy boost that is artificial in nature just like the processed sugars being consumed. Then lunch time approaches and you are probably experiencing extreme hunger, a sugar crash, or are ready for a nap. Not only do you experience energy fluctuations throughout the day with this method of eating, but research shows that sugar and sweetness can induce reward and craving that are comparable in magnitude to those induced by addictive recreational drugs.

Let's discuss how much sugar is actually in typical foods that are being consumed for breakfast. A Yoplait original strawberry yogurt contains 18 grams of sugar which is the equivalent of eating a vanilla ice cream cone with sprinkles. A Dunkin’ Donuts blueberry muffin has 43 grams of sugar which is the same as one 2.17 ounce bag of skittles. Are you feeling disgusted by this yet? The USDA reports that the average American consumes between 150 to 170 pounds of refined sugars in one year! We have become a sugar driven society. The food industry is fully aware of this and continue to pack more and more sugar into their products so that consumers become addicted and in the end buy the product again.

Not all sugars are the same. There are naturally occurring sugars in foods such as fruits and grains that also contain vitamins and other nutrients including fiber that we all need for optimal gut health. Although fruits should be consumed in moderation, it is the added sugars and sneaky ingredients the food industry uses (like high fructose corn syrup and aspartame) that we need to look out for.

Sugar is a major life force and our bodies need it as fuel to feed the ongoing fire of life’s process. The sugars in whole foods are balanced with the proper minerals. When natural sugar is refined and concentrated, the life force is dispersed and the natural balance is upset. Refined sugar passes quickly into the bloodstream in large amounts giving the stomach and pancreas a shock. An acid condition forms which consumes the body’s minerals quickly. Thus calcium is lost from the system causing bone problems. The digestive system is weakened and food cannot be digested or assimilated properly. This leads to a blood-sugar imbalance and to further craving sugar.

Satisfying the sweet tooth can be a challenge. Begin by reducing the intake of sugar slowly and use some discipline and self-reflection to take you smoothly through the withdrawal symptoms of tiredness, anxiety, and depression. Suddenly dropping sugar usually results in a desire to binge. People who stop eating sugar nearly always experience higher spirits, emotional stability, improved memory and speech, restful sleep and dreams, fewer colds and dental problems, more endurance and concentration, and better health in general. Raw carrots are especially helpful for sugar cravings or eating something sour, pungent or spicy like warm lemon water can also diminish those cravings.

What if you changed your morning habits by either giving yourself an extra 15 minutes in the kitchen or by meal prepping the night before? Liquids like smoothies, green juices, and soups or bone broths are the easiest and quickest way to get a nutritional breakfast in. If eating three meals per day, optimal meal times are breakfast 7-9am, lunch 11-1pm, and dinner 4-7pm. Also, make sure to keep cold beverages to a minimum. The ideal time to drink cold liquids is in the afternoon when our body’s energy is at its peak. Drinking room temperature or warm drinks 30 minutes before a meal aids in the digestion process instead of slowing it down like cold liquids do or drinking during meals.

Refined sugar delivers high energy and enables one to keep working, but unfortunately it is addicting and contributes greatly to disease and unhappiness. While in very small amounts it can be used as medicine, in large amounts sugar leads to obesity, hypoglycemia, diabetes, high blood pressure, heart disease, anemia, immune deficiency, tooth decay, and bone loss. Choose whole fruits and vegetables, decrease the intake of processed sugars slowly to avoid intense withdrawals symptoms, and make sure to eat a nutrition packed breakfast every day to give you the long-term energy you need.