Saving in This Economy ... The Farmers' Market

So it's 2010, and you want to incorporate more fruits and vegetables into your diet. You find decent produce prices at Walmart, but the quality is subpar. You head over to Whole Foods, where the quality is exceptional, but the prices make your jaw drop. If you don't know about the place that combines good quality with low prices -- the farmers' market -- I will share it with you today.

What is a farmers' market? In a nutshell, it is a market, generally outdoors, where local farmers bring leftover fruits, vegetables, and sometimes, eggs and meats to sell. The produce is typically cheaper than that sold in the grocery stores because the farmers are looking to get rid of their extra harvest. Additionally, the middle man is cut out of the picture, which means more profit for the local farmer and more savings for the buyer. Depending on the market, the food is generally tastier, fresher, and/or more organic than that sold in the stores. Farmers' markets are not open daily like grocery stores; they generally operate a couple times in the month.

This morning, I went to my first farmers' market since who knows when in an effort to be more economical in 2010. I was amazed that I was able to purchase four grocery bags worth of tomatoes, celery, onions, red lettuce, broccoli, and cauliflower for $18.50. Just out of curiosity, I stopped at Target along the way to compare a couple of prices:

FARMERS' MARKET:
*Tomatoes - $2/lb
*Onion - $0.50/each
*Celery - $0.50/each

TARGET:
*Tomatoes - $3.49/lb
*Onion - $0.99/each
*Celery - $1.99/each

And there we have it! If you are aiming to eat healthier this year while also saving some change, check out your local farmers' market. You may be amazed!

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DIRECTORY OF FARMERS' MARKETS
MORE ABOUT FARMERS' MARKETS

Strawberries for A Sweet Tooth

So I've been having a serious sweet tooth lately. Chocolate cake. Oreos. Ferrero Rocher. Etc. Um ... yeah. Me being me, I had to nip this indulgence in the butt fast.

Fortunately, there are healthier alternatives that can tame this tooth. Smoothies, especially those with peanut butter. Sometimes a bowl of cereal will do the trick for me. Yogurt. This weekend I discovered another option - strawberries. The sweet (and not so much the sour) kind. Yes, strawberries. Here's the scoop on the nutrition facts:

*One cup of strawberries contains almost 150% Vitamin C and 30% Manganese.
*Vitamin C is an antioxidant that is beneficial for the skin, hair, and immune system. It is said to improve scalp circulation.
*Manganese is said to prevent slow hair growth.

So if you have a sweet tooth, maybe strawberries will work for you. If not, there are plenty of other fruits from which to choose. After all, mangos and bananas are much better for your hair and body than Skittles and ice cream.

**According to one article, strawberries are a fine choice for those with type II diabetes. However, as always, please CONSULT YOU DOCTOR before making any changes to your diet.

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STRAWBERRY NUTRITION FACTS
STRAWBERRY & DIABETES
VITAMIN C BENEFITS
VITAMINS FOR THE HAIR

Soy Smoothie Meets Green Smoothie

A few days ago ...

Ripe banana + soy milk about to expire + peanut butter about to expire + blender = smoothie time! I needed my "green" for the day, so I threw in two kale leaves as well. That is how Peanut Butter Banana Soy Smoothie transformed into Green Smoothie. The concoction may sound unappealing but boy was it delicious; I barely tasted a hint of raw kale, which is good because the leafy veggie tastes absolutely disgusting on its own. Thank goodness to Lina for introducing me to the world of green smoothies!

This post contains the original Peanut Butter Banana Soy Smoothie Recipe. Below is my recipe for the green version. Not only is this smoothie a great source of vitamins A and K (both from the kale), but it is also packed with vitamin C (kale & banana), protein (soy & peanut butter), potassium (banana), and more.


SOY SMOOTHIE meets GREEN SMOOTHIE

Ingredients (for one Serving):
1 cup soy milk (plain or vanilla)
1 medium banana - quartered
1 tablespoon peanut butter
3 ice cubes
2-3 kale leaves (use 4 or 5 if you're brave enough)

Instructions:
Add all ingredients to the blender and blend until smooth.

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For why green vegetables are so important for the hair and body, check out this earlier post.


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KALE NUTRITION FACTS

To Buy Organic? That is the Question

It is worth buying organic spinach, potatoes, broccoli, or tomatoes? Going organic reduces the potential health risks of consuming foods that have been exposed to synthetic pesticides and chemically adulterated ingredients. But if you cannot afford to go organic, is it worth forfeiting the health benefits of absorbing essential vitamins from conventional fruits and vegetables? Here is an informative slideshow that addresses the overarching question of whether to buy organic:

TO BUY OR NOT TO BUY ORGANIC

Here is an article on the topic as well:
ORGANIC VS. CONVENTIONAL

Fruit Salad ... Body and Hair

There are numerous benefits to incorporating a fruit salad into your regular diet. For one, fruit salads are an efficient, flavorful way to absorb most of your vitamins and water for the day. Additionally, studies have suggested that certain fruits (such as cranberries) contain compounds and fiber that reduce the risk of some cancers and heart disease, respectively. A diet containing fruits may also help to improve one's mood and reduce depression. The overall advantage to eating from this tasty food group is improved physical, mental, and emotional health. Below is a recipe for a fancy, fun fruit salad:

Fruit Salad in Watermelon
1 watermelon
1-2 honeydews
1-2 cantaloupes
1 pineapple
strawberries
blueberries
**Instructions:
Cut a thin slice from bottom of watermelon so it will rest evenly. Slice watermelon lengthwise in half. Carve a decorative zig-zag edge from 1/2 of watermelon. Scoop out fruit from watermelon. Scoop watermelon balls from second half. (Scoop honeydew and cantaloupe balls. Cut remaining fruits.)
Fill bowl with watermelon, honeydew, and cantaloupe balls, pineapple chunks, strawberries, blueberries and other fresh fruit in season. Mix and let stand. Add more fruit as needed to keep full for large party.
Source: http://www.cooks.com/rec/view/0,1832,149160-246195,00.html

For more intricate recipes, see:
http://www.cooks.com/rec/view/0,1819,149160-247195,00.html
http://www.cooks.com/rec/view/0,1843,149161-246195,00.html
http://allrecipes.com/Recipes/Salad/Fruit-Salads/Main.aspx

HAIR-RELATED INFORMATION:
Fruits that are high in beta-carotene may contribute to the growth and maintenance of hair follicles. (To read more, see related post and study.) Such fruits include: cantaloupe, papaya, apricot, and mango to name a few. Meanwhile, fruits that are an excellent source of manganese -- including blueberries, pineapples, and raspberries -- supposedly help to prevent slow hair growth. This is just a handful of hair-related advantages to eating fruits.

In addition to the internal benefits of consuming fruits is the external advantage of applying a fruit salad to the hair. Yes, this sounds strange at first, but the right mixture of fruits can actually condition the hair. View the recipe below which is also posted in "Buh-Buh-Banana ... Deep Conditioners":

Fruit Salad Deep Conditioner
1/2 a banana
1/4 avocado
1/4 cantaloupe
1 tablespoon wheat germ oil
1 tablespoon yogurt
**Blend all ingredients. (Be sure to blend the banana thoroughly and sieve.) Apply to hair. For extra conditioning, squeeze in the contents of a vitamin E capsule. Leave in hair for 15 minutes. Then rinse.
Source: http://styles101.homestead.com/nathairrec.html#anchor_35822

SOURCES & MORE READS:
10 FRUIT BENEFITS
CRANBERRY & OVARIAN CANCER
FRUITS & HEALTH
FRUITS & DEPRESSION
FRUITS & DIABETES MYTH
VITAMINS FOR THE HAIR
NUTRITION INFO TOOL

100% Juice vs. 100% Vitamin C

I used to be an avid nutrition label reader. You could find me viewing the sides of cereal boxes, breads, juice bottles -- you name it. When it came to juice, so long as it was cranberry and there was 100% vitamin C, I was good to go. It couldn't get any better than that, right? Ocean Spray Cranberry Cocktail, with a whopping 130% vitamin C, became a regular part of my diet ...

Until one day, out of sheer curiosity, I read the ingredients listing for the first time. 'Filtered water, high fructose corn syrup, cranberry juice from concentrate.' Wait, I thought this was juice! Not. I had been unknowingly drinking water and sugar this whole time. Here is the percentage breakdown of the former Ocean Spray Cranberry Cocktail ingredients:

3.7 % Ocean Spray® Cranberry Concentrate
16.69 % High fructose corn syrup, 42% fructose, 71 Brix*
79.57 % Water
0.04 % Ascorbic Acid

* Staley Isosweet 100
Source: http://www.oceansprayitg.com/recipes/ITGBeverages/CranberryJuiceCocktail.htm

After this discovery, I began a healthy juice hunt. The more I read the ingredients of other brands, the more I realized "100% Vitamin C" only meant ... well, 100% vitamin C. That was it. Whether I was absorbing substances other than juice was uncertain without reading the ingredients listing. I eventually switched to more natural, expensive brands for pure juice with no added preservatives or sugar.

Fortunately, Ocean Spray is getting the picture and has removed high fructose corn syrup (HFCS) from their Cranberry Juice Cocktail and other beverages as well as added more "juice". However, they seem to have replaced HFCS with another added sweetener - cane or beet sugar. All in all, know what you are putting into your body. Reading the ingredients listing is just as important as reading the nutrition label. When shopping for juice, keep the following in mind:

*Look for labels that say "100% juice" and "no added sugar."
*Read the ingredients listing. Look for "juice" as the main ingredient.
*"Ascorbic acid (vitamin C)" in addition to juice is fine. Beware of sweetener additives, such as "corn syrup" and "sugar".
*100% juice does not necessarily mean less sugar. Read the nutrition label as well.
*Cranberry, pomegranate, prune, and blueberry juices are healthier options than apple and orange juices.
*Alternative: just purchase fresh fruits and make your own juice.
*For more information and tips, I encourage you to read:
JUICE WARS
READING JUICE LABELS

HIGH FRUCTOSE CORN SYRUP EFFECTS:
The topic of high fructose corn syrup (HFCS) is controversial. Some studies indicate a link between consuming HFCS and obesity. On the other hand, a recent study (partially funded by the corn syrup industry, interestingly enough) shows no difference in weight gain from HFCS intake versus table sugar. Additionally, findings are emerging that suggest a link between HFCS and heart and kidney diseases. Levels of mercury have been detected in HFCS-containing foods as well. For more reads on these studies, check out:
HFCS BAD REP
MERCURY IN HFCS
HFCS & HEALTH
WIKI: HFCS

Upcoming topics:
Raw Red Meat Is Better For You?
Kellogg's vs. Organic Whole Grain Cereal

Buh-Buh-Banana ... Deep Conditioners

Do you have a stash of bananas that are too ripe to eat? Don't throw them away just yet. The following recipes are for deep conditioners you can make at home with a banana. Some require just two additional ingredients. Others are a little more elaborate. Either way, that overripe banana can be used to moisturize your hair with a little kitchen magic. One note: Be sure to blend or mash the banana really well so you don't get bits stuck in your hair. Another option is to remove banana bits with a sieve. Enjoy and go green!

BANANA DEEP CONDITIONER
1 mashed banana
1 tablespoon sunflower oil
1/2 tablespoon freshly squeezed lime juice
**Mix ingredients together, apply to dry hair and leave on for 30 minutes.
Source: http://www.naturallycurly.com/curlreading/curl-products/deep-conditioners

NOURISHING TROPICAL CONDITIONER
1 ripe avocado
1 ripe banana
1 cup coconut milk
**Mash avocado and banana and slowly pour in coconut milk until you get the right consistency. Now apply liberally on your hair and rinse off after 15 minutes. (According to the source, this conditioner may be applied to dry hair or damp hair after shampooing.)
Source: http://leonsbeautytipsandsecrets.com/banana-avocado

CARAMEL TREATMENT
honey - 6 tablespoons
olive oil - 6 tablespoons
bananas - 2-3 overripe and very soft
molasses (Treacle) - 3 tablespoons
water - 4-6 tablespoons
apple cider vinegar - 1 tablespoon
cornstarch - 1-2 tablespoons
wheat germ oil - 1 teaspoon
**For complete instructions (with a good explanation of ingredients), check out: http://www.associatedcontent.com/article/1230751/

DEEP CONDITIONER FOR CURLY HAIR
1/2 cup honey
1 banana
2 teaspoons jojoba oil
**Mash banana with honey and jojoba oil. Mix until well blended then smooth onto your hair. For best results, wrap your hair in a warm towel and leave on for 20 minutes.
Source: http://www.ehow.com/how_4853688_deep-conditioner-curly-hair.html

FRUIT SALAD DEEP CONDITIONER
1/2 a banana
1/4 avocado
1/4 cantaloupe
1 tablespoon wheat germ oil
1 tablespoon yogurt
**Blend all ingredients. Apply to hair. For extra conditioning, squeeze in the contents of a vitamin E capsule. Leave in hair for 15 minutes. Then rinse.
Source: http://styles101.homestead.com/nathairrec.html#anchor_35822

YOGURT BANANA HAIR MASK
Youtube video

More Smoothies ... Breakfast on the Go!

Not enough time for breakfast? Well this smoothie delight takes less than 5 minutes to make. Once you're done, just pour into your thermal cup and drink on your way out the door. Skip the coffee and enjoy the most important meal of the day with a nutritious, satisfying treat! For more healthy smoothie recipes, check the links below.

PEANUT BUTTER BANANA SOY SMOOTHIE

Ingredients (for one Serving):
1 cup soy milk (plain or vanilla)
1 medium banana - quartered
1 tablespoon peanut butter
3 ice cubes

Instructions:
Add all ingredients to the blender and blend until smooth.

HEALTH BENEFITS:
*Peanut butter and soy milk are great sources of protein. Many soy milks (like the Silk brand) also contain just as much calcium and vitamin D as cow's milk, with the added benefit of omega-3 and antioxidants.
*Bananas are a good source of potassium, dietary fiber, vitamin C, vitamin B6, and manganese.
*The amount of nutrients in your peanut butter and soy milk varies brand to brand. I purchase Silk Soy Milk and Natural Jiff Peanut Butter for a combined nutritional value of 14g of protein, 4g of dietary fiber, etc.


SOURCE:
SMOOTHIE RECIPES #1
SMOOTHIE RECIPES #2
BANANA NUTRITION

Smoothie ... Does Your Body Good!

Smoothies are a fun, tasty, and easy way to get your vitamins, minerals, and dietary fiber for the day. All you need is a blender, ice, and fruits for your basic smoothie. For more intricate recipes, add yogurt, milk, granola, or replace the fruits with vegetables. The following is a delicious recipe for a Cranberry Smoothie; click here for more healthy smoothie concoctions. For other recipes (e.g., low fat, breakfast, protein, etc.), check out this amazing inventory . You can also experiment with your own ingredients; I like to whip up banana, ice, peanut butter, and soy milk.



CRANBERRY SMOOTHIE RECIPE

Ingredients:
1 cup cranberries
2/3 cup cran-raspberry juice (less, if this is too sweet for you, but I like it sweeter)
1 cup raspberries
8 oz of yogurt, preferabbly Raspberry
1 1/2 cups of ice

Instructions:
Blend until smooth, give it a taste and decide if you need more ice or juice.

HEALTH BENEFITS OF CRANBERRY:
Recent studies suggest that cranberries:
* provide maximum effect on suppressing the growth of various human cancer cells
* may decrease the risk of atherosclerosis (hardening of the arteries).
* have the most antioxidant activity
* help keep certain bacteria (like E. coli) from attaching to the urinary tract wall
* decrease symptomatic urinary tract infections in women

Sources:
REASONS TO EAT CRANBERRY
CRANBERRY & OVARIAN CANCER