Monday, December 16, 2013

The Little Market that Could


This Monday our Village is blanketed in snow, and we’re looking at a classical White Christmas.  But to borrow a saying associated with the USPS*: Neither snow nor rain nor heat nor gloom of night stops Pathfinder Produce from the marketing of delicious, healthful fruits and veggies at great prices.  We hope you’ll venture forth this Thursday afternoon to stock up for your holiday meals.  (Please note that the market will be closed on Thursday, Dec. 26th so our staff may enjoy family time.  We’ll be open again on Jan. 2, 2014).
 
****

As our Facebook Fans may know, Pathfinder Produce is now involved in an online contest sponsored by MVP Health Care, one of about three dozen health initiatives that stand to win $2,500 and a special fund raiser opportunity with soccer star Abby Wambach, a two-time Olympic gold medalist, and the 2012 FIFA World Player of the Year.  Just click on this link to vote once per day through late January:  http://www.mvpprojectgo.com/detail.cfm?id=147. You can “get more bang for your buck” if you share the link with your email contacts and your social networking friends.  Thank you, we appreciate your support!

For our newer friends who may not know the “back story” of our market, it’s a great example of local community organization and how a “CAN DO” attitude can make an impact.  For some reason, the story of “The Little Engine that Could” comes to mind – I think it’s because of the underlying moral of “if you believe it can happen, it will happen” that is at the heart of the story. 

A year ago, the Bassett Research Institute, Cooperstown, started its “5-2-1-0 Every Day!” Program to educate local families about better eating habits and to fight growing rates of childhood obesity.  A pilot program specifically targeted Edmeston, the township where Pathfinder is located (Otsego County), and Delhi (Delaware County).  In October, the 5-2-1-0 celebrated its first year anniversary. 

The “5-2-1-0 Every Day!” concept summarizes positive behaviors that can help individuals lead healthier lifestyles, and is a sound approach to curtailing obesity for both kids and adults, which as a national issue has major productivity and economic implications.  The 5-2-1-0 program represents these recommended daily allotments:
  • 5 or more servings of fruits & vegetables
  • 2 hours or less recreational screen time 
  • 1 hour or more of physical activity
  • 0 sugary drinks, more low fat milk & water
To date, the program has awarded over $30,571 in mini-grants to almost 30 community-based projects:  One of the most successful has been Pathfinder Produce, a concept initiated by the Village’s Senior Management Team.

Their thinking was: Pathfinder Village works with vendors to bring in food shipments each week to support our residents’ ongoing dietary needs.  By adding a quantity of fresh produce items to the order, we can open a one-day-a-week “green grocer market” to benefit our local friends and neighbors.  Edmeston, population 1,826 (2010 Federal census), has no grocery store, and the nearest full-service supermarket is over 20 miles away, a drive that can be difficult for seniors and during the winter months.  By offering this service, we contribute back to our local community; provide vocational opportunities for people living with developmental disabilities; provide a way for our friends and neighbors to improve their eating habits; and introduce a new way for the public to visit Pathfinder on a regular basis that benefits our residents and total organization. 

Thus far, this experiment in direct marketing has been popular, and the staff is able to bring produce to our market at below-retail pricing.  The exciting thing about the Pathfinder Produce initiative is that it can be replicated in other rural regions where fresh produce availability is sporadic or limited.

Of course, it is a paradox of modern life that in rural America there is a fresh fruit and vegetable shortage; after all, the produce is grown in rural areas.  Unfortunately, because of the corporate model of food production and distribution that has developed in the U.S., small towns are bypassed by major grocery chains, and smaller “Mom and Pop stores” are unable to meet the order minimums required by food distributors.  Additionally, smaller stores would face huge losses in perishable products, which prevents them from featuring produce items for sale.

At a special meeting marking the 5-2-1-0’s anniversary, Dr. Stephen Cook of the University of Rochester Medical Center, a physician nationally known for his work on childhood obesity, said of our local efforts:  “The health system alone can’t solve obesity, but the health system must be part of the equation…. Initiatives like 5-2-1-0 have got to be locally owned to be successful and sustained and that’s what you’re doing.”

In closing, everyone at Pathfinder Produce and Pathfinder Village thanks you for your support of our community health initiative, and we wish everyone a healthy and prosperous New Year. 

Lori


*   Contrary to popular belief and according to Wikipedia, this is not the official motto of the United States Postal Service: “Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.”  The USPS has no official motto.

However, these words were inscribed on a wall at the James Farley Post Office in New York City, placed there by Architect William Mitchell Kendall, of the renowned firm of McKim, Mead & White, who designed the building.  It derives from a quote from Herodotus' Histories, referring to the courier service of the ancient Persian Empire (modern day Iran).

Tuesday, December 10, 2013

Smart Substitutions for the Holidays



Pathfinder Produce will be open this Thursday, December 12, at the Village Commons from 2 to 5 p.m.  We hope all our friends and neighbors will be able to come and shop for the freshest, best-priced fruits and vegetables around.   Don’t forget to stock up for your upcoming holiday meals and get-togethers … ‘tis the season!

The market will be open on December 19th, but will be closed on the 26th to allow our staff time at home with their families.  The market will reopen on January 2, 2014 to start the New Year right!

***
Last week, we talked about carbs and the role they play in our diets.  This week, I got thinking about food substitutions we can make to cut down on calories and high-fat foods during this season of delicious treats, family feasts, holiday parties, and the ever-tempting sweets that pop up all over.

One smart substitution that can be made is to feature more fresh fruits and vegetables on your plate at family and work gatherings, or if you're the host/hostess, to serve ample veggies and fruits to your guests.  There are many festive serving suggestions to dress up fruit and veggie trays on the internet; one way our Food Service staff dresses up Pathfinder functions is to carve out a fresh watermelon, and to carefully cut a holiday image in the rind.  A small candle is then placed inside to illuminate the display.  It really looks spectacular!

Many veggie trays feature dips, so another smart substitution is to use plain Greek-style yogurt, like Chobani, when mixing up any recipe that calls for sour cream.  If one does a side-by-side comparison, especially when looking at the fat content, you can see that the yogurt is a step in the right direction:


Sour Cream
% Daily Value
Non-Fat Yogurt
% Daily Value
Estimates for 2 Tbs. yogurt
Serving Size
2 Tbs.

8 oz.

2 Tbs.
Calories
65

140

17.5
Calories from Fat
49

0

0
Total Fat
5.4 g
8%
0

0
Saturated Fat
3.8 g
19%
0

0
Cholesterol
22 mg
7%
0

0
sodium
16mg
1%
105mg
4%
13.13mg
Carbohydrates
1.1g
0%
9g
3%
1.13g
Dietary Fiber
0 g
0%
0


Sugars
1.1 g

9g

1.13g
Protein
1.1 g

23g
46%
2.88g

This link is for a simple Greek Yogurt Ranch Dip recipe, and I think that it would be fine to use fat-free yogurt instead of the 2% they list:  http://www.acouplecooks.com/2012/11/greek-yogurt-ranch-vegetable-dip/.  The recipe calls for shallots; it should be okay to use finely minced sweet onion if shallots aren't available. (Chris on our Food Service staff recommends a Walla-Walla or Vidalia).

As you select items like crackers, rolls and other wheat products, select those that are made with whole wheat, as they are heart-healthy and better sources of fiber and other important nutrients, like potassium and selenium, than their more-processed white flour counterparts.  Nuts are always a great holiday snack, but make sure you go for those that aren't laden with tons of salt and are dry-roasted (According to Dr. Oz, “roasted” nuts are actually fried in additional oil … adding unnecessary calories and fat). Other smart substitutions can be found at:  http://cfcvi.osceolaregional.com/2012/11/12/smart-food-substitutions-for-the-holidays/

One last word: watch what you are drinking, and try to cut back on sweetened sodas or fruit juice drinks that can spike your blood sugar levels.  Drink alcoholic drinks in moderation:  Even though this article from Fox News Magazine (http://magazine.foxnews.com/food-wellness/truth-about-wine-beer-and-liquor-and-dieting) points out that there are some nutritional benefits to beer, wine and spirits, these are still sources for needless extra calories.

Please feel free to share your substitution ideas, and we hope to see you at Pathfinder Produce soon!



All the best,

Lori

Monday, December 2, 2013

Thanksgiving Leftovers


Mark your calendar for this Thursday, as our Pathfinder Produce market returns from 2 to 5 p.m. at our Village Commons Building, bringing our friends and neighbors great produce at great prices.  Also, that evening, we’ll continue our Pathfinder celebration of the season with our traditional Residents’ Holiday Show and Tree Lighting, which starts at the Village Gym at 7 p.m.  Everyone is invited to join in the fun!

 J

Following our Thanksgiving feasts, many of us grow drowsy, and the chemical compound tryptophan, which is found in turkey, historically has been named as the culprit for our post-feasting naps.  But news articles this past week indicated that tryptophan isn’t necessarily to blame … it’s the carbohydrates we consume with the turkey that puts us into snooze mode.

And I suppose when one thinks about the mounds of potatoes, the luscious rolls, the stuffing, and all those delicious desserts, etc. there are certainly sufficient carbs in a traditional Thanksgiving meal to back that theory.  Plus, if one considers how sleepy one becomes following other carb laden meals (pasta) you can see the pattern.

So when we talk carbs and their role in our diets, what are we talking about?  According to Wikipedia, the term carbohydrate in chemistry refers to a large molecule chain consisting of one carbon, hydrogen, and oxygen, typically with an empirical formula of Cm(H2O)n, (m and n can be different numbers). Nutritionally, the term carbohydrate has come to mean foods that are rich in the complex starches or simple sugars, like fructose or sucrose.  A simple explanation of good carbs vs. bad carbs is found on the website:  http://engine2diet.com/question/do-carbohydrates-really-make-us-fat/.  Essentially, simple carbs (sugars, highly refined foods) are the “bad guys” as they cause blood sugar spikes and are converted into extra body fat.

According to a new blog I’ve found, “A Veggie Venture” by Alanna Kellogg, http://kitchen-parade-veggieventure.blogspot.com , net carbs are used to measure total carbohydrates, a net carb equaling the total amount of starches and sugars, minus the grams of fiber, in a single serving.  Alanna defines ‘low carb veggies’ as those with 10 or fewer net carbs.

So if you’re looking to cut down on carbs (and stay awake), there are ample veggies you can select.  Many of these are offered each week at our Pathfinder Produce market.  Alanna’s list of veggies with low
to high net carbs is as follows, and there are some recipe, portion and serving suggestions on her blog, which is well worth visiting:

·        Zero Net Carb:  Endive
·        One Net Carb:  Bok Choy, Broccoli Raab, Celery
·        Two Net Carbs: Arugula, Asparagus, Chard, Chayote, Eggplant, Hearts of Palm, Jicama, Lettuce, Radishes, Spinach
·        Three Net Carbs:  Green Peppers, Cabbage, Cauliflower, Cucumber, Daikon, Kohlrabi, Mushrooms (Button), Pumpkin Puree, Rhubarb (with little added sugar, I assume), Summer Squash, Zucchini
·        Four Net Carbs:  Avocado (California), Fennel, Green Beans, Mushrooms (Crimini & Oyster), Okra, Radicchio, Tomatoes
·        Five Net Carbs:  Avocado (Florida), Red Peppers, Broccoli, Edamame, Mushrooms (Enoki), Tomatillo,
Turnips
·        Six Net Carbs:  Artichoke, Yellow Peppers, Brussels Sprouts, Red Cabbage, Corn, Snow Peas, Sugar Snap Peas, Pumpkin, Rutabagas
·        Seven Net Carbs:  None
·        Eight Net Carbs:  Beets, Carrots, Celeriac, Winter Squash
·        Nine Net Carbs:  Onions, Kale (This was surprising to me!)
·        10 Net Carbs:  Green Peas
·        11-15 Net Carbs:  Butternut Squash, Leeks, Parsnips, Lima Beans, White Potatoes
·        16-20 Net Carbs:  Red Potatoes, Sweet Potatoes, Packaged Sweet Corn, Jerusalem Artichokes, Russet Potatoes

·        21 Net Carbs:  Garbanzo Beans, Baby Lima Beans


We hope you will join us for this week’s Pathfinder Produce, and we are looking forward to our residents’ wonderful celebration the evening of Dec. 5.  Thank you for supporting our market, the residents and Pathfinder.

All the best!

Lori