Five Reasons to Eat Seasonally and Locally

Eating Seasonally and Locally....

1. Contributes toward saving the environment. The average food item travels about 1,500 miles before it gets to you, the consumer. Eating local means less transportation, and therefore, less air pollution from carbon dioxide and other greenhouse gasses. Many smaller, local farms are able to follow certain food growing practices that promote biodiversity and protect the soil, air quality, and water resources.
2. Improves food quality. Local and seasonal foods are fresher, more flavorful, and more nutritious. Eating seasonally contributes to health by ensuring you eat a variety of foods throughout the year. 
3. Builds a sustainable community. Eating locally connects the farmer directly to the consumer, preserves farmland and open space, and supports local economy. By eating seasonally, you get food that is not only at peak ripeness, but is also less expensive because of its abundance. Lastly, preparing and eating meals at home provides opportunities for family to share quality time together. Knowing where your food comes from and who grew or produced is part of truly enjoying a meal. 
4. Helps ensure food safety. Food that has travelled less distance from farm to plate is less susceptible to chemical or biological contamination. 
5. Promotes food self reliance. Dependency on distant food sources leaves a region vulnerable to supply disruptions. Local farms provide a diverse supply of food, which helps ensure availability of food even in the event of produce destruction from insects, viruses, and inclement weather. Community focused food production allows the people to influence the what, when, and where of how their food is grown.

Remember that eating locally and seasonally does not just apply to fruits and veggies -- think eggs, poultry, beef, lamb, pork, nuts, and seeds. Admittedly, where you live might pose a challenge to eating local, but eating foods that are in-season and transported from neighboring states (as opposed to being transported from across the country or from overseas) is still a better choice. Growing your own garden and/or canning and preserving fresh fruits and veggies while they're in season for eating when produce is scarce are also good options. An easy way to get started is to challenge yourself to source at least 5 foods you commonly eat from local producers and to only eat those foods if they are in-season. The following are some fabulous resources for finding in-season produce.

Epicurious seasonal ingredient map

Puget Sound Fresh harvest schedule
(Hint: Download and print the harvest schedule. Put it up on the refrigerator, and use it to help you make your grocery list.)

Eat Fresh!

Contributed by GSDA board member Shelly Guzman, RD, CD

Rise N' Shine Breakfast Recipe

Congee

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A popular breakfast food in China, congee is similar to a porridge. Fish, chicken, shrimp, meat, peanuts, sesame seeds, and eggs can be added to create an even heartier porridge. Congee is considered to be a restorative, easily digestible and nourishing to infants. This easy congee recipe is made in the slow cooker and can be prepared for breakfast, lunch, or dinner. 

Ingredients

5 cups water (chicken, beef, or fish stock)

1 cup grain (short-grain brown rice, millet, oatmeal, quinoa, 12-grain meal, etc)

optional spices (cinnamon, cloves, nutmeg, ginger)

Directions

Combine all ingredients in a slow cooker, and cook on low heat for 6-8 hours. Serve with a little honey* or maple syrup and any variety of fruit (apples, banana, blueberries, mango, raspberries, blackberries, etc).

Try using different condiments such as egg and seafood for a savory congee.

Optional condiments: raisins, dried plums, fish, meat, poultry, fried egg, seafood, fresh fruit

*Do not give honey to children under 1 year of age. 

Contributed by GSDA Board member Shelly Guzman, RD, CD

Recommended Movie List

To continue the fun of National Nutrition Month®, the GSDA has put together a list of recommended movies that highlight many issues related to food and nutrition including how and where food is grown and produced; a look inside the food industry and the school lunch program; and an examination of food marketing, the healthcare crisis, and body image. Many of these films can be accessed through your local public library, movie rental store/service, or online using websites like Hulu or Netflix. So, get your friends and family together for a movie night, provide some healthy snacks, and watch one (or all) of these riveting films!

Supersize Me (Sony Pictures, 2004)
Food, Inc. (Magnolia, 2008)
Food Matters (Passion River Films, 2008)
Killer at Large (The Disinformation Company, 2008)
America the Beautiful (XENON, 2007)
Food Fight (Positively 25th Street, 2008)
Fast Food Nation (20th Century Fox, 2006)
One Cow, One Man, One Planet (Cloud South Films, 2008)
Vanishing of the Bees (Working Films, 2009)
The Power of Community: How Cuba Survived Peak Oil (The Community Solution, 2006)
King Corn (New Video Group, 2007)
FRESH (anaSofiajoanes, 2009)
Lunch Line (ujifilms, 2010)
Big River (New Video Group, 2009)
The End of the Line (New Video Group, 2010)
The Future of Food (Virgil Films and Entertainment, 2005)
The Botany of Desire (PBS, 2009)

Coming soon... I just saw a preview for the documentary Forks Over Knives, and it looks awesome!


Contributed by GSDA board member Shelly Guzman, RD, CD

Delicious Kale Recipe

Finding local, seasonal greens can be tricky in the middle of winter. A wonderful, hearty green that can maximize the nutrients in your diet is none other than kale! A leafy green that many people think of as just a garnish is highly nutritious and with the right recipe, absolutely delicious. Kale can be found at any year round farmers market in the Seattle area and at most grocery stores. Kale works great in smoothies, egg dishes, coleslaw, but nothing beats simply using the leaves and sautéing them to perfection with some fresh garlic and a little balsamic vinegar. Here is a simple yet tasty recipe to try out and see if this green finds it's way to being one of your favorites.

Sautéed Garlic Kale

     Ingredients:

     3 Tablespoons extra virgin olive oil

     2- 4 cloves garlic, diced

     8 medium to large leaves of kale, stems removed, washed, torn into bite-size pieces

     1 teaspoon balsamic vinegar (optional)  

     1/4 teaspoon salt or to taste

      

      Place olive oil in saute pan on burner at low-medium heat, add the garlic and let warm until garlic is starting to cook and becomes fragrant.  Add the kale to the pan and stir until all leaves are coated with oil. The leaves will shrink in size. Allow to cook for 5-7 minutes, stirring occasionally. Kale will cook down until it takes on a deeper green color and is soft & tender. If using balsamic vinegar, add at this time and allow to cook for another minute. Add salt at the end to taste. Enjoy!

     Per serving: Calories 88, Protein <1g, Fat 5.5g, Carbohydrates 7g

Contributed by GSDA Board member Becky Rajcich, RD, CD

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Recommended Reading List

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National Nutrition Month® may have you thinking about how you can become better informed about healthy eating and lifestyle changes. The search for reliable, evidence-based nutrition resources can be intimidating when there are literally thousands of publications out there related to food, nutrition, and fitness. The GSDA has put together a recommended reading list, which we hope will help you in quest for good health. These books cover a wide range of topics including the benefits of eating local and organic, how to become a well-informed grocery shopper, how to choose healthier foods when eating out, and many other nutrition-related topics. Most of these books are available at your local library or bookstore or can be found online. This is nowhere near a comprehensive list, and we encourage you to ask a Registered Dietitian for their recommendations. We all have our favorites! 


Food Rules: An Eater's Manual (Penguin Press, 2009)
The Omnivore's Dilemma: A Natural History of Four Meals (Penguin Press, 2006)
In Defense of Food: An Eater's Manifesto (Penguin Press, 2008)
by Michael Pollan


What to Eat (North Point Press, 2007)
Food Politics: How the Food Industry Influences Nutrition and Health, 2nd Edition
(Univ of CA Press, 2007)
by Marion Nestle, PhD, MPH


Food Fight: The Inside Story of The Food Industry, America's Obesity Crisis, and What We Can Do About It
by Kelly Brownell, PhD and Katherine Battle Horgen, PhD. McGraw Hill, 2004


Why Some Like it Hot: Food, Genes, and Cultural Diversity
by Gary Paul Nabhan. Island Press 2006


Eat Out, Eat Right: The Guide to Healthier Restaurant Eating, 3rd Edition 
by Hope S. Warshaw, MMSc, RD, CDE. Surrey Books, 2008


The Healthy, Whole Foods Counter
By Annette B. Natow, PhD, CDN and Jo-Ann Heslin, MA, RD, CDN. Pocket Books, 2008


Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents, 3rd Edition
by Cynthia Lair. Sasquatch Books 2008


The New Food Lovers' Companion, 4th Edition
by Sharon Tyler Herbst and Ron Herbst. Barron's Educational Series, Fall 2007


Nutrition at Your Fingertips
by Elisa Zied, MS, RD, CDN. Penguin Group, 2009


Intuitive Eating: A Revolutionary Program that Works, 2nd Edition
by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, LADA. St. Martins Griffin, 2003


American Dietetic Association Cooking Healthy Across America
by American Dietetic Association Food and Culinary Professionals Dietetic Practice Group. Wiley, 2005


The Eating Well Diet
by Dr. Jean Harvey-Berino, PhD, RD. The Countryman Press, 2007


Eat Right When Time is Tight
by Patricia Bannan, MS, RD. NorLights Press, 2010


Endurance Sports Nutrition, 2nd Edition
by Suzanne Girard Eberle, MS, RD. Human Kinetics, 2007


Nancy Clark's Sports Nutrition Guidebook, 4th Edition
by Nancy Clark, MS, RD. Human Kinetics, 2008


Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life
by Julie Upton, MS, RD and Jenna Bell-Wilson, PhD, RD, CSSD. John Wiley and Sons, Inc., 2009


For additional reading recommendations check out the American Dietetic Association's extensive 'Good Nutrition Reading List'.


Be sure to take a look at the 'other publications' section to find a list of recommended websites and newsletters.


Be on the lookout for our recommended movie list in a future posting...

Contributed by GSDA Board members Shelly Guzman, RD, CD and Becky Rajcich, RD, CD

        

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Registered Dietitian Day

Today is Registered Dietitian Day! So we thought we'd talk about what a Registered Dietitian does. Registered Dietitians are the food and nutrition experts. To hold the title of Registered Dietitian, one has completed rigorous coursework as well as a supervised internship and has passed an exam. A Registered Dietitian helps people to make healthy lifestyle decisions based on individual needs. They also translate research into user-friendly nutrition and wellness advice. Since everybody needs to eat, dietitians work in nearly every setting including hospitals, schools, fitness centers, spas, nursing homes, public health clinics, private practice, research, food industry, universities, and food management just to name a few. Dietitians act as advocates to improve the nutritional status of all people and are indispensable providers of food and nutrition related services including but not limited to disease management, food allergies, life stage nutrition, sports and physical activity, eating disorders, and weight management.

To find a dietitian in you area visit the American Dietetic Association website.

To find a dietitian in the Greater Seattle area, click here.

For more information about the role of a Registered Dietitian, link here and here.

Be sure to check out Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You

Contributed by GSDA Board members Shelly Guzman, RD, CD and Becky Rajcich, RD, CD

A Trip to the Farmers' Market

We are fortunate to live in an area where farmers' markets are abundant! Why shop at a farmers' market? These markets offer the freshest produce and a direct link to the person who grew or produced that food. What could be better than actually knowing and seeing where your food comes from?!? Shopping at these markets also supports local farmers, promotes a healthier environment, and allows you to develop a more personal relationship with your food. Let's face it, a carrot tastes better if it hasn't travelled 1,200 miles. Buying that carrot direct from the source means it was dug out of the ground the day before or even the morning of the day you purchased it, which means that it won't have lost valuable nutrients and more importantly... flavor.

Farmers' markets aren't just for fruits and veggies either. You can find meat, dairy, jams, eggs, seafood, herbs/spices, artisan breads, fresh pasta, ready-to-eat foods (take it from us, the pizza from the Ballard Farmers' Market is not to be missed). You can even purchase jewelry, art, candles, and clothing. It's a wonderful way to spend a weekend morning, and a great place to bring family and friends. (Hint, hint: a great date spot!)

So what are you waiting for? Click here to find a farmers' market by you. Some markets are open year round and others are seasonal, so be sure to check.

Come visit us at the University District Saturday Farmers' Market March 5 and 12 from 9 am to 2 pm. We will have a booth set up, and a few of us dietitians will be sharing our nutrition knowledge. Free advice and a few goodies, why would you miss it?

See you there!

Image: Kittikun Atsawintarangkul / FreeDigitalPhotos.net

Contributed by GSDA Board members Shelly Guzman, RD, CD and Becky Rajcich, RD, CD