When I was at the University of Minnesota finishing my undergraduate degree, I found myself in line for the microwave in the student lounge with the Dean of the College of Food, Agricultural and Natural Resource Sciences. He asked what I studied and when I told him I was in the Nutrition Dietetics program, he asked what motivated me to take that direction.
"I'm interested in local food systems," I replied.
In response, he said something to the effect of, "I like the idea of local foods, but I can really only eat so many turnips and rutabagas, so it loses me come wintertime."
At the time, I honestly didn't know how to respond. I probably laughed, blushed, and went back to my lunch, but the conversation stuck with me all these years. At the time, I think turnips and potatoes probably were among the few local foods that we available in the midst of the cold season (you see, edible plants don't grow too well under several feet of snow...). Over the coming years, we strengthened our local economy and farmers followed demand. The MN Department of Agriculture and the USDA both provided grants and loans for building season-extending infrastructure on farms to provide Midwesterners with carrots, beets, onions, garlic, winter squash, sweet potatoes, potatoes and even some cold-hardy greens in the winter. Last year I bought locally-grown carrots at my neighborhood grocery store all the way into the spring! I don't know about you, but that makes my heart warm...and my mouth water - winter carrots are the sweetest!
The global market is an incredible thing (it's also deeply flawed, but that's a conversation for an environmental economist to tackle and for me to sit in the back of the room cheering). The global market brings citrus and avocados to Minnesota, where it's going to take several more decades of global warming before we can grow those on our home turf. This market also puts a huge variety of foods in front of us at every grocery store. And while the variety and creativity that selection offers is exciting and probably nutritionally beneficial, it also disrupts our connection to the physical world we live in.
Here's an example:
In Minnesota, tomatoes, watermelon and cucumbers are ready to harvest in the heat of the summer. These foods are full of water and electrolytes, which help balance the amount of sweat we produce in the humidity and heat. They cool us down while replenishing our body fluids. That's needed at that time of year.
Now we move forward a few months and the temperatures drop. Our bodies are working hard to stay warm. The last thing we need is to eat cold foods like salads, smoothies or ice cream, or cooling foods like raw tomatoes, watermelon and cucumbers when goosebumps are a permanent accessory to our outfits.
So what is a way of eating this time of year that supports balance and restores harmony in our bodies?
If you start feeling the pot roasts and mashed potatoes settle into your middle section, send the extra insulation your gratitude. When we remember that we are part of the animal kingdom, it makes good sense that we'd put on a little extra weight for the cold season. Before you consider skipping lunch or following some fad diet, reassure yourself that spring is coming. And with it comes lighter foods, longer days and restless energy just waiting to take you for a jog. Spring is a season primed for detoxification and lightening up.
You are part of this beautiful planet, remember that. So put on a few pounds and stay in touch. I'll share some tips for losing it when the time comes to do so.
When you're trying to get 9-13 servings of veggies in everyday, you have to start at breakfast. And what a delicious challenge it is! I've been sharing my favorite "V for B" ideas on Instagram lately. Here's one more winner to add to your repertoire.
Makes 4-6 servings
Ingredients for the Hash
If you have a home garden, chances are you are flush with raspberries right now!
I don't eat much fruit because as far as I'm concerned fruit is only good when it's in season and close to the source. Living on the North Coast means we have a small window in time to enjoy fresh berries, cherries, apples and pears.
I grow two varieties of raspberries - red and yellow - and plan to add a black raspberries next spring. Our berry vines are overflowing with summer bounty right now, so every night I'm out picking fruit...and shoving it right in my mouth!
Raspberries bring something special to the table - more than just deliciousness. They are the best source of ellagic acid, a polyphenol (antioxidant) nutrient that has potent anti-cancer activity. In animal studies, ellagic acid has slowed the growth of cancer cells and helped make them inactivate1.
Ellagic acid also shows up in research on beauty and aging, showing some promise for reducing wrinkles and skin damage caused by UV-B rays (that will make my mom happy)2. Can you imagine your esthetician advising you to eat more raspberries for your skin health? Best. Homework. Ever!
The power of plants continues to awe and amaze me.
While I love fresh raspberries more than anything, I just cannot keep up with the volume of raspberries coming in from my backyard (can I just say what an awesome problem that is to have?!). I'm not much of a baker and try to limit my sugar intake anyway, so this week I worked on a new smoothie recipe that combines a couple of my all-time favorite anti-cancer ingredients. For fun, I made it a little thicker than you can slurp through a straw.
Hope you like it!
Matcha Berry SmoothiE Bowl
Alia Crum, PhD is this genius of a human who has cracked the code on "mind over matter." Dr. Crum researches the placebo effect and how mindset influences human experiences.
In one study, she measured ghrelin - the "hunger" hormone - after research participants drank milkshakes. One group was told that their milkshake was indulgent while the other group was told their milkshake was good for them. Ghrelin was lower in the group that thought their milkshake was a yummy treat, meaning that they were more satisfied by it than the other group.
In another study she conducted, Dr. Crum educated housekeepers at a hotel that their job was physically exerting. Prior to that conversation, the housekeepers really just thought that everyday they went to work, not that their work was exercise. After their mindset shifted, they lost weight.
If thoughts can change hormones and promote weight loss, what else can they do? Can changing your mindset be the piece missing from your wellness plan?
Could your thoughts be the root cause of your dis-ease?
If you have an autoimmune disease, how you can mute your inner critic?
If you suffer from constipation, what do you need to let go of?
If you have acid reflux/heartburn, what are you forcing yourself to swallow? What are you not saying/expressing?
If you have heart disease, how can you free the emotions you have repressed?
If you have eczema/psoriasis/acne, what experience have you had that you need to talk about? That thing you went through that's trying to get out?
If you experience any physical symptom, what mindset do you need to adapt to change it?
To watch a 5 minute video from Dr. Crum, follow this link.