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

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

Carrots, Hair, and Body

Why are carrots great for the hair? Well, carrots are high in beta-carotene, which is converted to vitamin A, a critical nutrient for our follicles. Additionally, vitamin A is essential for good vision and other body functions.

SHORT BACKGROUND ON BETA-CAROTENE:
Beta-carotene is a provitamin absorbed from plant food sources, such as carrots, and converted to vitamin A in the body. Beta-carotene differs from retinyl esters (an ester form of vitamin A) absorbed from animal food sources, such as eggs or chicken. Both beta-carotene and retinyl esters may be converted to various forms of vitamin A in the body, including retinol (alcohol form of vitamin A), retinal (aldehyde form), and retinoic acid (acid form).

VITAMIN A FOR THE HAIR:
- improves scalp skin condition & promotes hair growth
According to this study, vitamin A:
- has an important role in the growth and maintenance of follicles
- prolongs the anagen (growth) phase of the hair cycle
- plays a role in converting vellus hair (shorter, finer hair) to terminal (longer, thicker, more developed) hairs

VITAMIN A FOR THE BODY:
- promotes good vision; deficiency may result in night blindness (impaired vision in dim light and darkness; indication of poor retina health)
- commonly known as the "anti-infection" vitamin; promotes strong immune system
- promotes cell growth
- contributes to healthy skin - e.g., acne reduction
- may lower the risk of certain cancers according to some studies

INCORPORATING CARROTS:
It is best to consume fresh carrots rather than canned or frozen. Carrots may be eaten with a salad, as a side dish, or snack. Not a fan of carrots? Sweet potatos, cantaloupes, mangoes, papayas, spinach, and apricots are also good sources of beta-carotene. It is not enough to merely munch on carrots daily, though. Beta-carotene conversion to vitamin A depends on your overall diet (including how much zinc, lipids, etc. you absorb from other foods). Speak with your doctor about the best way to get the most from your diet. Many Americans generally obtain sufficient vitamin A.

ABOUT SUPPLEMENTS:
Please speak with your doctor before taking beta-carotene supplements due to certain risks that may arise. Smokers and those on medication are especially at an increased risk for lung cancer and other diseases.

SOURCES:
10 HEALTHY HAIR FOODS
VITAMIN A FUNCTIONS
BETA-CAROTENE
WIKI: BETA-CAROTENE
BETA-CAROTENE & VITAMIN A
RETONOIDS WIKI
RETINOL WIKI
VITAMIN A WIKI
VITAMIN A/RETINOID
RETINOL & HAIR STUDY
NIGHT BLINDNESS

Green Veggies, Hair, and Body

Green vegetables may not be "oh so yummy", but they are great for the hair and body.

SHORT BACKGROUND: Green vegetables consist of spinach, broccoli, green beans, lettuce, cabbage, asparagus, and more. They are a good source of nutrients that are critical to the health of the body and hair. It is best to choose fresh raw green vegetables over frozen, canned, and/or cooked in order to obtain the maximum nutrient content. If your palates can't handle the raw taste, then opt for steaming the green vegetables over boiling or frying.

GREEN FOR THE BODY:
Research has shown that a daily serving of leafy green vegetables may help to reduce the risk of diabetes and "fight off osteoporosis, heart disease, arthritis, and several types of cancer". Leafy green vegetables, such as spinach and asparagus, are a good source of vitamins A and C, magnesium, and folate. (NOTE: Spinach contains a substance that reduces iron and calcium absorption; thus, it is best to eat spinach with vitamin C-rich food to improve that absorption.)

GREEN FOR THE HAIR:
The vitamin A and C found in dark green vegetables (like spinach and green beans) are critical for sebum production. Sebum is an oily substance produced in each follicle to help remove dead skin cells, lubricate the scalp, and condition the hair. Additionally, there's a bit of iron and calcium in dark green vegetables which are essential for hair growth.

HOW I GET MY GREEN:
Raw red leaf lettuce; Raw fresh spinach; steamed frozen spinach; steamed frozen broccoli; One-A-Day Women's Multi-vitamin. Shopping for asparagus this week!

To see what you're getting from your green, check out www.nutritiondata.com. This site allows you to see the nutrition content of various foods.

Sources:
DIABETES & DIET
DIABETES, FRUITS, & VEGGIES
ON GREEN VEGETABLES
HAIR FOODS
IRON & HAIR LOSS
SEBUM

Food for Your Hair

According to doctors on WebMD, the following 10 foods are great for achieving healthy hair. Many of us worry about the external (i.e., what products to apply to our hair) and forget about the internal (i.e., what to eat for our hair). No matter what topical product we use, if we are not on our A game on the inside, we will not achieve maximal hair health on the outside.





The 10 foods are as follows:

1. Salmon
2. Dark Green Vegetables
3. Beans
4. Nuts
5. Poultry
6. Eggs
7. Whole Grains
8. Oysters
9. Low-Fat Dairy Products
10. Carrots

What's more? Some of these foods are also good for our body in general. For example, green vegetables are good for reducing the risk and symptoms of type 2 diabetes. Whole grains may reduce LDL ("bad") cholesterol levels. The list goes on ...

Sources:
TOP 10 FOODS FOR HEALTHY HAIR
DIABETES, FRUITS, & VEGGIES
DIABETES & EATING