WELLNESS MATTERS — ARCHIVE

   from Mary Ellen Psaltis, BPH, Certified Nutrition and Wellness Consultant

The health and well being of our members is very important to us and, as such, we strive to be an informational resource for our members and the entire dental family.  By providing helpful articles and supporting the ADA’s Health and Wellness programs, we aim to help our members to become proactive in their own health and well being.

When you are a member of the AADA, you belong to our family. Let us help you to enrich the life of you and your family.

CONTENTS:

• HAVING YOUR CAKE AND EATING IT TOO, The Joys of a CSA FarmShare
• MAKING INFORMED DECISIONS
• GAINING THIN
• THE GYM & THE ALLIANCE;  How they are similar
• VACATIONS vs REAL LIFE — ALTERNATIVE REALITIES
• THE HOLIDAYS:  Finding a balance between being an overachieving elf and a miserable scrooge
• HOW DO I DECIDE?

Having Your Cake and Eating It too: The Joys of a CSA FarmShare

Thanks to ThurstonTalk.com and Mary Ellen Psaltis for sharing this article!

Article originally published at http://www.thurstontalk.com/2012/03/18/having-your-cake-and-eating-it-too-the-joys-of-a-csa-farmshare/

There is only one thing that can be agreed upon in the vast world of good health and nutrition: Eating vegetables is good for you. Vegetables are touted for vitamins, minerals, fiber, antioxidants and more. Even the skeptics will say that eating them won’t hurt you.

I do have one big caveat, however. Whenever possible, eat vegetables at the peak of their freshness. This means buying seasonally and close to home.

This is great news for those living in and around Thurston County. We live in a bountiful area that provides a banquet of seasonal options. There is a way to get a regular supply of fresh produce grown nearby. Buy a farmshare, also known as a CSA (Community Support Agriculture) share and be rewarded.

In the springtime (now), local growers offer to sell you a share of their farm produce. You pay upfront. Then through the spring, summer and even into fall, you get a bagful of ever changing produce that was grown on

land nearby. Some farms are organic;

many follow sustainable practices to

ensure the viability of the land.

Why a FarmShare?

You will be

1.  Getting farm fresh produce every week, and someone else will pick it out for you.

2.  Discovering the joys of curly garlic snaps

3.  Be able to meet your farmer(s), and visit the farm if you like

4.  Using far less energy to get your food from farm to plate

5.  Supporting the local economy

6.  Tasting the way real vegetables are supposed to taste

7.  Challenged to prepare new dishes

8.  More appreciative of weather/growing conditions

9.  Giving your body an immune boost

10. Surprised at something during the season

The farmers will be

1. Glad to have a portion of their produce sold and purchased ahead of time

2. Appreciative of people eating their amazing food

3. Making new friends

Farmshares primarily include vegetables, but some farms offer flowers, fruit, chickens, eggs, and bread. You need to shop around to find what suits you best. Some offer a full share and others have a ½ share available. There are also choices about the length of your season – as some continue into fall when root vegetables are abundant.

For several years my CSA FarmShare came from Pigman’s Organic Produce Patch located in the Nisqually Valley. Jan and Dean Pigman are celebrating 23 years of farming. I liked their inclusion of fruits and herbs. Their pick-up sites include their farm and the downtown Farmers Market. The Market is a typical pick-up location but there are numerous places around town depending on the farmer. Pigmans offers their members a 5% discount on other produce that you buy from them. They also have some flexibility when you will miss a week and let them know ahead of time (they might double your bag the following week.)

My favorite go-to cookbook for vegetables is called from Asparagus to Zucchini, a guide to Farm-Fresh Seasonal Produce. For each vegetable there are cooking and storage tips and a number of recipes. This was helpful for my forays into preparing kohlrabi and baby Bok Choy.

You have multiple farms from which to pick your CSA FarmShare this year. There are also many growers who have their lovely food for sale throughout the seasons. The Farmers Market will be open next month. Think warm, growing thoughts and get ready for your northwest feasting.

Be sure to Contact your local Farmer's Market to sign up for your local area CSA's.

Eat Well – Be Well

Here is a partial list of Thurston County local produce enterprises: (farms that have meat will be another story)

All Season Fruit Company, Chehalis

Boisfort Valley Farm, Inc., Curtis

Bone Dry Ridge, Rochester

Broken Bow Farm, Rochester

Bush Prairie Farm, Olympia

Calliope Farm, Olympia

Carr’s Organic Blueberry Farm

Circle Hawk Farm, Olympia

Common Ground CSA Farm, Olympia

Cottage Industries NW, Olympia

Delphinia Community Farm, Tumwater

Greenman’s Garden, Shelton

GRuB – Garden-Raised Bounty, Olympia

Helsing Junction Farm, Rochester

Honey Bear Farm Olympia, Olympia

Johnson Berry Farm, LLC, Olympia

Kirsop Farm, Tumwater

Lattin’s Country Cider Mill & Farm, Olympia

Left Foot Organics, Olympia

Let Us Farm, Oakville

Natures Creation, Elma

The Olympia Farmer’s Market, Olympia

Olympia Kiwanis Food Bank Gardens, Olympia

The Organic Farm, TESC, Olympia

PJ Farms, LLC, Centralia

Pigmans Organic Produce Patch, Olympia

Provisions Mushroom Farm

Raven’s Grove Family Farm, Shelton

Rising River Farm, Rochester

Schilter Family Farm, Olympia

Shelton Farmers Market

Spooner Berry Farm, Olympia

Stoney Plains Organic Farm, Tenino

Sunbreak Farm, Olympia

Tenino Farmers Market

Tumwater Town Center Farmers Market, Tumwater

Wobbly Cart Farming Collective, Rochester

For more details, go to

www.communityfarmlandtrust.org/current-projects/2009-thurston-county-farm-map

MAKING INFORMED DECISIONS                                                                                                                                          

Last year I went on my first dental mission to Mexico. I was able to work knee to knee with my pediatric dentist husband. It had been years since I had done any assisting, and I was amazed and delighted to watch blackened, deteriorated permanent molars transform into whole teeth again. These were teeth that are intended to last the children the rest of their lives.

 As soon as we got home I was already looking forward to returning the following November. After all, now I owned my own scrubs. About three weeks before we were scheduled to depart to Zihuatanejo, we received an email from the dentist with whom we work with down there. She was pulling the plug on the project this year, because she had information that she felt threatened our safety. Word had it that downtown businesses were being extorted by a drug cartel. Pay up or move out. She herself had not been threatened, but she was worried for us and for her own future. We became concerned as well and thought we should change our plans. 

Of course, at this late date we had already paid for flight and accommodations. We contacted the owner of the condo where we had planned to stay (in neighboring Ixtapa). Not only would he not refund any of our money, he said he was leaving to go down in a few days. Also, he said he was in contact with many owners at the condominium and he had heard absolutely nothing of any problem. He suggested we come anyway for a vacation. 

We decided we needed a little more information to help us with our decision. We contacted a friend who lives in Ixtapa. I talked with him on the phone for a half hour about life in Zihuatanejo and Ixtapa. Yes, there had been some trouble. It had involved the drug business. It had not involved other nationals or tourists. Without going into every detail, I felt confident that coming down was a reasonable idea. Our friend did recommend not walking around the outskirts of town at 2 a.m. or waltzing around in expensive jewelry. He suggested not buying drugs. This is good advice no matter where you are! 

How has the trip been? Sunny, lovely and quiet. There are few visitors from the US or Canada but quite a few from around Mexico. We have spoken with taxi drivers, restaurant owners and other business people and have found that it is pretty much business as usual. We also spoke with the dentist. She said, in fact, that the government sent in help and that things were again peaceful. 

A view from our condo on the 11th floor of the Bay View Grande in Ixtapa

What does all this have to do with well-being? For me, it’s about making my choices based not on fear but on as real information as I can obtain.  You already know you cannot believe everything you read on the internet or in the newspaper or hear on the news.

Finally, I find I do the best when I am living as close to the source as possible. This can take on many meanings. For the trip to Mexico, it meant getting information from those as close to the situations as possible. When it comes to eating,

I like to eat food that is still recognizable from its source. For me it is better to eat an apple from

Washington (where I live) than applesauce in a jar from across the country. And there is a spiritual element, too, living close to the source, but that’s another story. 

                                                                                                          A stack of fresh, grilled vegetables drizzled

                                                                                                        with balsamic vinegar and olive oil crowned

                                                                                                       with goat cheese from La Gula in Zihuatanejo   

GAINING THIN

Children need reminders. They need help to get desired results – homework gets done, beds get made, chores are finished and the dog is fed. Optimistically, a person is reminded often enough so that the behavior becomes a habit. This sounds like a good idea, but I find that I am not overly fond of being reminded. Perhaps it is because I want to shout, "Yes, I already knew that." Lately, I am becoming less resistant to being reminded.

What is causing this shift? As I talk with more people about their own well being, I am finding that a little reminder can be helpful. Yes, we have all heard that watching what you eat and being active are the two predominate factors for optimum health, but we don't always maintain awareness about what we are eating and we run out of time for exercising. The reminders can be helpful because maybe we actually had forgotten; maybe we are ready to hear the information now. Maybe we used to do a particular activity but then we stopped.

Here is a bit of my presentation called "Ten Tips for Gaining Thin in your Home and Life." It shows how lifestyle choices can support your overall well being. You have probably heard some of them, likely done some of them but hopefully, you are open to being reminded of some. And there could be a new one in there, too.

Here they are in no particular order:

1.  Reduce the number of times you eat food that comes through the window of your car.

I admit I have borrowed this one from Michael Pollen. He says to stop eating food that comes through the window of your car. This means to quit eating fast food. It is portrayed as inexpensive, but it is not cheap and the nutritional value is not merely limited, but detrimental. Your time, gas, and money are better spent on making "fast food" at home.

2.  Get to know portion sizes and food values.

Research shows that fewer than 12% of Americans could accurately estimate the number of calories they should consume. We are virtually clueless about how many calories we eat each day.

3. & 4.  Use smaller plates with a place setting and sit down to eat. (Maybe this is 3 tips!)

Believe it or not, your eyes can fool your brain by putting food on a smaller plate. It makes the amount appear bigger and that makes your brain happy. Sit for 20 minutes after you eat to see if you feel full or not. And stop eating over the kitchen sink or at the stove when you are cooking. Use silverware, give yourself a glass of water and how about a napkin?

5.  Trade in your artificial sweeteners for a better choice.

Diet sodas are  not making you thinner, but they are loading you up with extra chemicals and preservatives. Instead, drink tea, water with a twist of lime or a few berries, or carbonated water with lemon. Try stevia. If you really want a diet soda, drink it sparingly.

6.  Stop eating hydrogenated oils.

Trans fats are found primarily in processed foods. They are popular in baked goods. These days companies, including restaurants, are turning away from hydrogenated oils. That is good, but be sure to keep reading your labels.

7.  Get a worm bin.

You can support a worm bin if you are eating enough fruits and vegetables. Worms love fruits, vegetables, and coffee grounds. Even if you live in a small space, you can utilize a worm bin. It also keeps all your food refuse out of the landfill. The worm dirt can go into your yard, garden or mulch your outdoor beds.

8.  Eat lots of colors. Eat food with less than 5 ingredients.

Eating rainbow of fruits and vegetables gives you vitamins, minerals, phytochemicals and all sorts of good nutrition. You will also get much needed fiber.

9.  Keep a food journal.

This is one of the best diet tips of all time. Keeping a journal brings awareness to what you eat, when you eat and how you are feeling when you eat. It is a powerful tool for personal learning.

10.  Select high quality treats.

Life is meant to have fun treats. I like chocolate. High cocoa content, cool processed, organic dark chocolate has anti-inflammatory properties, which makes  my body happy. That does not mean I should eat a pound a day. Ideally, pick a treat that is made with quality ingredients. Whatever you pick, thoroughly enjoy it.

I wish you the best of health – every day.

THE GYM & THE ALLIANCE:  How they are similar

The gym is the right place to work out, but this past weekend I was reminded of two lessons that relate to the Alliance.

It happened during the power-flex class on Saturday morning. This class incorporates hand weights and barbell weights with a step board. The step is used as a bench press rather than for aerobics. The instructor takes the class through a series of moves that touch most of the bodies' muscles. My husband has never been crazy about working out with weights but something about being led by a friendly instructor through a series of tortuous motions works for him. It is a class we do together.

Both of us work out regularly, but this class provides challenges for those willing to do the work. Usually the class has three women for every man and the age range goes across the board. Last Saturday a man showed up for the first time. I overheard him say he worked out regularly three times a week. By the tone of his voice, it sounded to  me like he wanted us to know he was ready for whatever this class had to offer.

I helped him pick out some weights and showed him how he could add or subtract depending on how the workout was going for him. As I caught glimpses of him during the class, I noticed that he was not able to keep up with the reps with the weight he had. Nor was he able to keep his body in proper form. I also  noticed that many of the regular attendees kept up with the instructor.

This reminded me that sometimes I think I am ready for a task at hand, but in truth I need help. I need someone who has more experience or knowledge and is willing to assist me. I might think that I can face it, but I really do not get the full benefit.

I thought about myself as a new Alliance member. I wanted to participate fully but really did not know what to do. It looked like all the 'regular attendees' were easily having fun and keeping busy. It may be clear to active members what needs to be done or where we can plug in, but it is not so apparent to a new comer.

During this class, I was also reminded that regular participation in the exercise class strengthens my muscles and I do make improvement over time. Little bits over time add up. This is just like participation in the Alliance. Doing your part in the areas that interest you make a difference. Maybe you take a brushing and flossing presentation into your child's classroom. Maybe you send a letter to your legislator. Maybe you take dinner to your friend who has a family emergency. All of our contributions add up to making a big difference to those around us.

I hope the 'new guy' was not scared off about coming to class again. When I see him, I will encourage him to keep at it. Remember to  keep in touch with your alliance friends to let them know what you are doing and how you are. Sometimes that is more inspiration than you can even imagine!

VACATIONS vs REAL LIFE — ALTERNATE REALITIES

We take vacations for  many reasons. For the most part, vacations are a definite change of pace from our regular life. In the middle of February, I am writing this from Cabo San Lucas, Mexico and have had the pleasure of sunshine, life without socks, and the sound of the surf pounding outside my balcony doors.

I have had a few thoughts about the experience of being here compared to my experiences at home. First, let me note, that as my husband says, "There are vacations and there are trips with the kids." Right now I am talking about vacations. This s a time where it is actually possible to unplug overworked parts of my brain, get some rest and have time to think (or not).

Sleep

At home I feel pressed to get to bed at a reasonable time because I know I am getting up early the next day. Even as the evening wanes, I go about finishing up projects, household chores, answering e-mails and preparing for the next day. Eventually I set my alarm, slip under the sheets and consider unwinding by reading. I look at the clock and wonder how many pages I can read. As often as not, I then lie awake for quite a while as my thoughts continue to whirl around. The alarm seems to go off in record time.

This week I have had plenty of time to read or do puzzles before I was sleepy. No projects were calling me and there was no guilt with relaxing. I closed my eyes when they wouldn't stay open any longer and easily fell into sleep – never plagued by those continuous, random thoughts that have kept me awake at home. I was able to sleep until my body was ready to wake up. Thee was no alarm.

Interestingly enough, the actual times of going to bed and getting up have not been that different than when I am at home. I have had the luxury of turning over in the morning and dozing for a little longer here, but it feels a lot different. There is an incredible, joyous feeling of being free from the usual chores to do, children to chase, dinners to cook and deadlines to file. I get out of bed with a blue sky awaiting me and no pressing appointments. It's nice.

I haven't figured out how to translate that into my life back home, because my life is busy by the choices I make. However, I am thing that it might be a helpful idea to start winding down the day a little sooner.

Time

At home my days fly by. Just like yours, they are packed with work, family, life maintenance and everything else. Here in Mexico, the days melt away. The hustle and bustle is absolutely gone and yet the time gently, quickly and amazingly slips away. Each morning my husband and I have time for coffee and conversation on the deck. There is time to walk on the beach, read a magazine and have long dinners with our friends. We have managed to squeeze in a few workouts, one massage and a dip in the hot tub. I have not missed doing laundry and I like having daily maid service.

I admit, I do  not want everyday of the rest of my life to be like this here in Mexico – because most of my life is somewhere else. I do like the many activities I do back home, but I can appreciate the change of pace during a vacation that allows my body, mind and spirit to recharge. It is the contrast between being at home and being here in Mexico that reminds me what I can experience at both places.

The AADA Spring Conference is another way to Relax, Renew and Recharge. I might not get quite as much sleep in Arizona as I have been getting in Cabo, but I will get to be with my Alliance friends. I will get to participate in the many events for fun and my personal learning. And I will get a change of pace from my life at home.

Trips away from home are an investment in my own well being. I will be heading back to Olympia soon. I will miss the warm, sunny days in Mexico, but I love my life at home. I will appreciate being able to cook my own meals just the way I like; I will appreciate being able to drive my car and I will love seeing my son every day. Hopefully, I will remember to take the time to read a little longer at night.

Celebrate your well being. Come to your fantastic spring conference. Together we will have a blast!

THE HOLIDAYS:  Finding a balance between being an overachieving elf and a miserable scrooge

What do your holidays look like?

Mother and son baking their favorite holiday cookies and sharing time together.

When our children were youngsters, I marked the holidays with enough decorations, lights and activities that would make any elf proud. The days and kitchen counter tops overflowed with glittery art projects and cookie icing. The windows, plastered with Stickies, featured scenes of sledding penguins and shining stars. We built handsome gingerbread houses with gooey icing and candy roofing. Evergreens were festooned on every window sill, scented candles adorned the tables and the bathroom towels were conspicuously green or red. The bay window in the living room was transformed into a snow-laden village of lit houses and ice-skaters. You could hear ever changing carols as our CD player dutifully shuffled through five CD's at a time. This is to say nothing of the tree inside (covered with lights and homemade ornaments) or the decorations outside. We took our annual trek to ZooLights and baked our favorite cookies. Yes, there was evidence everywhere that we were into the holiday season. It was on the fringe of crazy making. You do know what I mean, don't you?!

I don't wish we had NOT done these things, but I no longer burn with the frantic desire to do everything. Now2 when decorating stops being fun, it is time to stop and do something else. Previously we pressed on which led to grouchy people – not a pretty sight for the holidays. I realize it is essential to do only those things that create joy. This has worked well, although it can mean things take more time or they don't get done at all. I bake our family famous cinnamon buns on Christmas morning, but I don't bake dozens of other kinds of treats.

I have become choosier about what decorations I really do want to get out and put up. I don't have to spread cheer to every corner of the house. I notice more of what goes on inside of me, which is truly where the spirit of Christmas begins. For me, although the visual evidence may be diminished, my heart has grown. I am more excited to see friends and family, to sit down to a meal together and to look at the simple beauty of the lights on the tree or the frost on the ground.

Let your holidays be merry and bright. Yes, it is fun to go to The Nutcracker and it is also fun to crack a few nuts at home with your family. I believe that it is more important for me to BE in the spirit of the season than to DO particular activities. Pick the ones that are truly meaningful to you. The symbols of this time of year remind me that there is an opportunity to renew the good within myself. It is also a time I choose to make special donations to the needy in my own community. Remember that you do not have to do everything for everyone. May the joy of the season be with you today and throughout the New Year.

HOW DO I DECIDE?

Fat free - sugar Free - or taste free?

I am an avid food label reader. It is important for me to know what is in the foods my family eats. Since I do not prepare everything from scratch, I rely on products that have been processed to some degree, which means there are usually more ingredients than meet the eye. Which ones are acceptable? Which ones are automatic rejections? How do I decide?

As a nutritionist I am forever reading articles, books and reports and the one thing I am sure about is that there are an abundance of opinions, many contrary to another. Here are my opinions about a few common additives.

High Fructose Corn Syrup

If it's on the label, I don't buy it. The corn growers association wants you to know that studies have not shown it causes obesity. That is inconsequential to me. I don't like the processing and chemical system used to make it. I also believe it does nothing to support a lean, healthy body. Unfortunately, it's everywhere – soda, catsup, crackers – added to prolong shelf life and to satisfy our huge sweet tooth. Fortunately, there are plenty of alternatives available.

Confession:  I have bought about every barbecue sauce on the market. My husband and sons prefer by far KC Masterpiece, so I buy it. That is my sole exception to the HFCS rule. I don't profess to be perfect.

Hydrogenated Oils

If it's on the label, I don't buy it. These are the trans-fats that you have heard about. More and more companies have stopped or greatly reduced their use so it is possible to find alternatives. Fat has been given a bad rap with hydrogenated oils leading the list. I do believe they are bad for you, but there are other ways to get the valuable fats into your diet. A little olive oil on your salad or slices of avocado in your sandwich are two.

Artificial Sweeteners

Aspartame (NutraSweet, Equal), Saccharin (Sweet'N'Low, SugarTwin)), Acesulfame K (Sunett, Sweet One), sucralose (Spenda).

Guess what? If it's on the label, I don't buy it. Although you can find studies to support a safe daily intake (that already sounds bad), they have no redeeming qualities. They are a nutritional zero. Get in the habit of making different choices. If you are not enamored with replacing your late afternoon diet soda with carbonated water with fresh lime juice (which is a great idea, however), take a closer look at the soft drink aisles. REED's Inc. makes a variety of carbonated drinks including one called diet root beer. It has an amazingly low calorie count of six per 12 ounce bottle AND no artificial sweeteners. You will find something to replace your carbonated caffeine, if you want.

Taking out the high fructose corn syrup, artificial sweeteners and trans-fats takes some thoughtful shopping and it also takes time to retrain our taste buds to appreciate the sweetness of an apple or a date. Give yourself some time.

Focus on what you can eat – not what you can't (don't want) to eat. Push your shopping cart around the health food aisles or in your local food co-op. You might be surprised with the many possibilities in sauces, cookies, crackers or ice cream. I believe in eating great tasting food that does my body good. This is primarily accomplished by choosing fresh fruits and vegetables (local when possible) and eating at home. My family's diet is not overly processed. I want you to  know that we do eat meat, wheat, butter, eggs, cheese, cookies and chocolate.

I do read every label, I do buy primarily organic foods, I support my farmer's market, and I cook at home and enjoy food! Moderation goes a long way. Growing your awareness about the foods you eat supports healthy living.

You  may reach Mary Ellen Psaltis, AADA Well Being Chair, at TheRecipeWriter@hotmail.com.