Eating Seasonally: Spring Edition

Written by: Tracy Pritchard, MS, CNS, LDN

Spring has arrived! Here's to saying goodbye to winter and hello to brighter days ahead. This is a wonderful opportunity to change up your family meals by taking advantage of this growing season. Now is a great time to talk about eating seasonally and what this means.

Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer.

Seasonal growing and eating supports the natural cycles of the environment requiring less energy and human intervention. That being said, different regions may feature different foods due to their unique weather patterns.

Most of us like to eat foods like strawberries all year round but have to depend on frozen options or those harvested early and shipped long distances to get to us. The food that travels from far-away places is older, and sat in distribution centers before arriving at the grocery store. In addition, when more steps are added between the grower and the consumer, the chance of contamination increases. Food that is picked and sold immediately does not require the same level of chemicals and artificial preservatives often required of food in the industrial food complex. Most would agree that when strawberries are picked fresh at their peak of ripeness that they are full of flavor. They may also be more nutritious since they were able to fully ripen.

When we eat seasonally, we are also exposed to a larger variety of fruits and vegetables that contain important vitamins and minerals that are easy to miss if we eat the same foods all the time. For those who are willing to learn how to preserve food for when it is no longer available, methods like canning, freezing, and dehydrating can help.

There are other benefits to the local community beyond just more flavorful produce. When consumers choose to purchase locally they are supporting local farmers. This may lead to maintaining farmland and open spaces in the community. Purchasing from local growers also supports the local economy because it keeps the money in the community. Many of the farmers also provide food to local restaurants (you have probably heard of the concept “farm to table”) which may stimulate the local economy by generating additional jobs in the restaurant industry.

Getting in touch with how your food is grown can be very rewarding on many levels. When you shop at a local farmers market you can ask the local grower how the food was grown and what practices they use to raise and harvest their crops. They are likely to have some great recipe ideas for the foods they grow. Since these ingredients will be full of flavor simple ideas such as chopping fresh vegetables to go along with a main course along with some fresh herbs may be all that is needed for a wonderful meal.

Another benefit of prioritizing local food is through the psychological perspective. Research has shown that eating healthy (local fresh food vs industrial ultraprocessed food) contributes to improved mental health. In addition, access to nature and the outdoors may also provide benefits. One study found that farmer’s markets increased opportunities for meaningful social connections for both consumers and farmers. This is a big advantage for many experiencing social isolation and loneliness.

If you haven’t thought about seasonal eating, there are some things you can do to get started. Do some research to find out what fruits and vegetables are in season where you live. The US Department of Agriculture provides a seasonal produce guide with nutrition information and recipes.

Tap here to learn more

Another great resource is the Farmer’s Almanac. You can put in your zipcode to find what grows best in your area and when to plant specific vegetables, fruit, and herbs. Growing your own food is one way to eat seasonally and have a more hands-on relationship with your food.

Tap here to learn more

Getting Started:

*Make a trip to a local farmer’s market. Ask the local growers what is currently in season and what produce you can look forward to. Unlike a grocery store these growers only sell what they grow and harvest. Shopping at local markets may even contribute to improved eating habits. Farmer’s markets typically do not sell ultraprocessed unhealthy foods. After gathering a basket of fresh produce, local meats, and eggs it is less likely one would stay focused on unhealthy foods or fast-food options. If you have kids, take them with you and they can help plan the menu around what you find. You can search for recipes by putting in the name of ingredients you found at the market.

*Head to a local grocery store that sells local produce. Many stores will have signage about sourcing that features local growers.

*Join a Community Supported Agriculture (CSA). This is a relationship between farmers and consumers where you pay upfront and receive weekly shares of harvested crops.

*If you are close to a larger city you can look for co-operative urban garden spaces.

Featured Recipe

Strawberry, Fennel, and Arugula Salad

(from The Longevity Kitchen by Rebecca Katz)

Ingredients:

4 cups tightly packed baby arugula, rinsed

1 cup thinly sliced fennel

12 organic strawberries, sliced

2 tablespoons chopped fresh mint

6 tablespoons Lemony Balsamic Vinaigrette

1/4 cup sliced almonds, toasted

Instructions:

Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine. Drizzle the vinaigrette over the top and toss again. Scatter the almonds over the top.

Place a small skillet over low flame and add almonds. Toast, stirring often, until slightly golden and nutty smelling, about 2 minutes. Remove to a plate and set aside.

COOK'S NOTE: A mandoline (no you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniformed thickness—and perfect for the fennel in this recipe. There are many inexpensive hand- held models available at kitchen stores and online.

STORAGE: If you must store the salad, don’t add the dressing. After combining the greens, fennel, strawberries, and mint, store them in an airtight container in the refrigerator for 1 day at most.

Protecting and Serving the Mental Health of First Responders: PTSD

Written By: Jennifer Voorhaar, LCSW-C

Our first responders are often the ones we most overlook. Sounds a little strange, doesn’t it? Well, it is true. We have thousands, maybe millions, of men and women in first responder positions serving as police officers, firefighters, EMTs, and paramedics as well as dispatchers. Some say, “that’s what they signed up for.” Some say, ”it’s just a part of the job.” Some say, “they’re fine.”

Well, I say, hogwash! I say, that is nonsense. I say, they deserve more.

According to the National Council on Mental Wellbeing, 70% of adults in the U.S. have experienced some type of traumatic event at least once in their lives. I’d offer that since COVID, that is likely 100% of us. I mean, “surviving a natural disaster” is a criterion for trauma, and certainly a global pandemic fits the bill. Of those 70-100% of the population, about 6% of those individuals will develop Post Traumatic Stress Disorder. The Institutes of Health reports that 80% of first responders experience traumatic events on the job. I’m not sure how that number isn’t 100% given the nature of the job, but I’ll go with the research for now. Furthermore, the Substance Abuse and Mental Health Services Administration reports that roughly 1 in 3 first responders develop PTSD.

Let’s think about this. 6% of the general population may develop PTSD but 33% of first responders will develop PTSD. This is where I say again….hogwash! Nonsense! They deserve more.

Now might be about the time you’re asking yourself, “so what is PTSD anyway?” I’m so glad you asked. In general, or basic terms, it is the experience or collection of symptoms present after a person experiences or witnesses a traumatic event. Their symptoms often impact their day-to-day functioning and are characteristically different from their baseline functioning. Symptoms might include nightmares, flashbacks, avoidance of people, places and things, hyper-vigilance, anxiety, and depression to name a few.

Why might first responders be more likely to experience PTSD? It is likely due to the cumulative nature of their careers. A non-first responder might experience one traumatic event in their lifetime. First responders likely experience more than one every working day. Our brains and our bodies remember the stress and the trauma. Just like a sink or a bucket, there’s a limit, and things start to overflow. The other thing that happens is that our first responders are expected to be like Dory in “Finding Nemo” and just keeping swimming. They go from call to call with no debrief, no down time, no opportunity to breathe, and no chance to process what they’ve seen, heard, and experienced.

Just as with so many other populations of people, there is huge stigma around seeking mental health care. Because their line of work “expects” them to “deal with it” they hesitate to seek mental health support early. Often its not until there are issues in relationships, job performance, health concerns or overall decline in well-being that treatment and support is sought. Let’s say again….hogwash!

Its time for us as a community to make mental health treatment as universally accepted as dental cleanings and eye exams. I may not be having trouble with my teeth but I still go to those cleanings every 6 months. I may not have trouble with my eyes but I’ll still get them checked. Our brains, minds, hearts, and bodies deserve the same care and concern.

If you’re a first responder or you know a first responder, consider these things:

1. Know that you don’t have to just “suck it up” because it’s “what you signed up for.”

2. Find a trusted peer or professional provider to process your experiences with on a regular basis.

3. The more we brush under the proverbial rug, the worse things will become. So, don’t be afraid to acknowledge those calls that stick with you. Talk about the ones that leave you feeling something a little more or different than the one before. Don’t ignore it just because history says you have to keep on going.

4. Take care of yourself, and consider 4 Pillars of Health:

a. Stress

b. Food/Nutrition

c. Movement

d. Sleep

Yes, I know that you are super stressed, eat on the fly, and are too tired to exercise because you don’t sleep (thanks to shift work) but maybe, just maybe, you could consider one tiny tweak in your schedule, habits or routines to allow for:

a. Coping skills to manage stress

b. Partnering with a family member to help with some planning and preparation of healthy meals to feed and fuel your body

c. Walk. Not just on the job. Not sure from the car to the station. Take 10, 15, 20 maybe even 30 minutes and walk. Start there and then see what comes next. Maybe a jog. Maybe some weights. What about some yoga (see where coping skills fit in here too?)

d. Make sleeping a priority. Even with shift work. Even with crazy schedules. Even with spouses and kids and pets in the house. Figure out a way to make sleep a priority. (I know someone who used to make a cozy bed in the master bedroom closet to ensure good sleep after a midnight shift).

The work that our first responders do is heroic. From the dispatcher who answers the call, to the police who secures the scene, to the EMT who transports to the hospital, each and every one is heroic. Let’s work together as a community to ensure they… YOU… have what is needed to be the best they can while they protect, care for, and serve our community.

Sleep and Nutrition

Written By: Tracy Pritchard (MS, CNS, LDN)

Recent studies have shown that our diet influences our sleeping habits more than we previously thought. We definitely need to consider this since sleep may account for approximately one third of our day, and plays a role in our health and well-being. Research has shown correlations between poor sleep and hypertension, obesity, diabetes, dyslipidemia, and other chronic conditions. While we know sleep hygiene and technology play a role, we need to consider the role of the modern diet in the rise in sleep disorders. We could say that what you eat effects your sleep AND that sleep impacts what you eat, making this a complicated relationship.

Think about the last time you were sleep deprived and tired. It was probably more difficult to turn down sugary foods and caffeine since your body was low on energy and may have been craving a quick fix. It is much easier to execute a healthy eating plan and stay focused after a restful night’s sleep. Why is that? Understanding our hormones may help us find the answer. There are two hormones typically associated with hunger and satiety. Ghrelin is the hunger hormone while leptin is the satiety hormone. If you are not getting enough sleep leptin levels drop while ghrelin levels increase. Studies have shown that sleep deprived people are likely to have cravings, and that they eat approximately four hundred extra calories per day.

There is a topic in the nutrition world called chrononutrition, which is associated with the relationship between food, metabolism, meal timing, and the circadian system. Eating at the wrong time especially two hours before bedtime may contribute to impaired digestion and worse sleep quality. In addition, it is best for gut health and sleep quality to avoid consuming a major portion of calories at night. This may explain why shift work, which leads to consuming a lot of calories in the evening, is often associated with poor sleep as well as a higher risk for obesity and other conditions. Studies have also found that time-restricted eating may improve sleep quality. This may be attributed to eating less calories before bedtime, especially if you stop consuming ultra-processed snack foods while watching your favorite show at night. Sleep quality was also better in those who consistently consumed meals three times per day. This can be accomplished by scheduling your intended time for breakfast, lunch, and dinner while also allowing for two hours without food prior to bedtime.

Many principles of healthy eating also support better sleep. For example, eating enough fiber has been associated with better sleep habits. Men need 38 grams per day while women need 25 grams per day. Many people prioritize fiber for other reasons such as lowering cholesterol and keeping the bowels moving well. They may gain the added benefit of better sleep. We have also heard a lot about sugar these days. It is important to note the difference between natural sugars and added sugars. Natural sugars found in vegetables and fruits (which also contain fiber!) may support better quality sleep than added sugars found in ultra-processed foods. Protein helps you stay fuller longer and also supports balanced blood sugar. Balanced blood sugar helps control the appetite, while dysregulated blood sugar often results in cravings and irritability. Protein is also rich in essential amino acids such as tryptophan. The body uses this amino acid to help make serotonin and melatonin. Protein rich foods include meat and poultry, fish and seafood, legumes and tofu, dairy and eggs, some grains, and nuts and seeds.

While there are some foods known to support sleep, it is important to consider your overall dietary pattern and sleep habits rather than individual drinks or foods. While they may be associated with better sleep, they may be more effective once you have addressed sleep hygiene. A healthy sleep environment includes everything from a comfortable mattress, pillows, and blankets to the noise and lights present in your bedroom. For example, if you are having trouble sleeping and research sleep-promoting foods, but your room is noisy and bright or you are using electronics in bed, these habits may suppress your body’s melatonin production thus counteracting the desired benefits of these therapeutic foods. That being said some foods that have been found to improve sleep include turkey, kiwi, tart cherry juice, fatty fish, and nuts/seeds. Chamomile tea and passionflower tea may also be helpful.

Nutritional Elements Impairing Sleep

1. Caffeine is the most widely consumed stimulant found in coffee, tea, carbonated drinks, energy drinks, and chocolates. Caffeine may negatively impact sleep onset and quality. If you are consistently consuming high amounts of caffeine, it may be to blame for impaired sleep patterns.

2. Nicotine is a stimulant found in cigarettes, e-cigarettes, and vapes. Nicotine use within four hours of bedtime leads to increased sleep fragmentation and awakenings.

3. Alcohol is a depressant. If you choose to drink alcohol, best to stop drinking it at least four hours before bedtime.

4. Reflux inducing food includes fried fatty food, spicy food, and ultra-processed food. When these are consumed close to bedtime you may experience acid reflux and heartburn that results in awakenings and poor sleep quality. Instead of frying try roasting, boiling, or air-frying in addition to waiting two hours before bedtime.

A sleep diary that tracks your sleep habits may give you the best insight about your patterns and where you can make some changes. This may include tracking your bedtime and wake time, number of sleep interruptions, perceived sleep quality, daily exercise, and anything else that may be influencing your sleep. In addition to tracking these sleep habits, also consider recording your foods and beverage intake to determine how your sleep is influenced by your food choices and timing.

Featured Recipe

from The Healthy Mind Cookbook by Rebecca Katz

Chamomile Lavender Lemonade

Chamomile and lavender are calming herbs that are great for relieving stress and may help you sleep.

Ingredients:

4 bags Traditional Medicinals Chamomile with Lavender Tea

2 tablespoons honey

½ cup freshly squeezed lemon juice

Instructions:

Bring 4 cups of water to a boil; add the tea bags and let steep for 5 minutes. Add honey and stir to dissolve, then stir in the lemon juice. Serve warm or over ice.

Cook’s Note: Any combination of chamomile and lavender or chamomile and ginger tea bags will work.

Storage: Store in an airtight container in the refrigerator for up to 4 days.

Did you find this information useful? Be sure to tune into Episodes 19 and 20 of The WingSpace Podcast with Jennifer Voorhaar (LCSW-C) and Tracy Pritchard (MS, CNS, LDN) for more information on the relationship between sleep and nutrition!