That Gut Feeling

We hope everyone will join us later today for another delicious Pathfinder Produce market at the Village Commons from 1 to 5 p.m.  I stopped by our market this morning, which is staffed by members of Pathfinder Village’s Day Hab and Pre-Voc programs.  Folks were already very busy, moving in tables, getting them scrubbed, and waiting for the delivery of a truckload of fresh fruits and veggies. It really made my day to see how much these friends of mine enjoy what they do and the sense of accomplishment they gain from serving our community.

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Last weekend, we were having a lazy morning and tuned into one of our hands-down favorites, The French Chef with Julia Child.  This episode, in glorious black-and-white, was from one of the earlier years of the program, and Julia was at the top of her cooking game.

She was showing everyone how to make croissants, those super buttery staples of French breakfasts (my mouth is watering now).  She did a marvelous job in explaining what flour to use (all-purpose works, but it takes a bit of additional effort).  She used a mixture of 1/3 all-purpose and 2/3 unbleached pastry flour, which helps develop the wonderful light qualities of croissants. 

So there she was, in all her 1965 glory, describing how to prepare the butter (always butter, baby!) to roll into the dough, which must be chilled to keep it rolling well.  The secret to superb rolls is to keep rolling and turning it over several raises, provided you have good yeast and the right climate for those little beggars to generate CO₂.  Her rolling technique was great … she used an industrial-sized hardwood dowel, and with gusto tossed out a run-of-the-mill roller, based on its general uselessness.

As she was kneading, turning, chilling and flying through the steps, she explained the importance of gluten to breads, and how working the dough makes this sticky protein compound develop.  The more dough is worked, the less crumbly the resulting bread will be.

Of course, it would be interesting to hear her take on today’s many gluten-free items, a recent development in support of those who have Celiac Disease.  According to the Celiac Foundation, the condition is a “is a serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. When people with celiac disease eat gluten (a protein found in wheat, rye and barley), their body mounts an immune response that attacks the small intestine.”  CD can be especially harmful to children, as it stunts their growth.

I would dare say that back in the 1960s, gluten intolerance was virtually unknown, but today, it is common and about 1-of-133 people have it.  Its symptoms include weight loss, diarrhea, and intestinal discomfort; it can lead to significant health issues caused by malabsorption of nutrients … things like chronic tiredness, anemia, and osteoporosis.  It also can increase the risk of lymphoma, cancer of the lymphatic system, a key part of the body’s immune system.

Thankfully, Celiac Disease is detectable by blood- and other tests, and there are now many dietary options to combat the inflammatory symptoms, improve health, and lead a normal life.  If you think you have CD, learn more at celiac.org, talk to your doctor, and lessen your intake of wheat, barley or rye grain products.

Until next time, be well!

Lori

Freezer Meals!

We hope that everyone will come down to our next delicious Pathfinder Produce fresh fruits and veggie market, on this Thursday, September 22, from 1 to 5 p.m. at the Village Commons.  We’re kicking off  cider and apple season, and we’ve got some other great harvest tastes for you to try from our Pathfinder Village Hoop House … YUM!

This week, our Director of Education Maura Iorio serves up some timely ideas about balancing family meals and busy schedules, now that school and youth sports are up-and-running!  Enjoy!

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Last month I wrote about getting ready to send the kiddos back to school, with healthy lunches in hand. Now that September is here, and life is in full swing, things have been a bit busy, and I'm sure many families out there can relate. Between work, school, Boy Scouts, and football practices and games, our schedule has been a whirlwind of activity!

When we are on the go constantly, fast foods like pizza and McDonald’s can be pretty tempting dinner options. However, this year I did things a little differently to make sure our family could eat quick, easy meals that are on the healthier side—and don't kill the bank account like take-out can.

For years, my grandmother has been telling me to learn the art of making freezer meals. I always smiled and nodded politely, and then promptly forgot every word, and went about trying to cook and eat dinner in the 23 minutes between getting home and running out the door for football practice. Note to self:  Always take the advice of a woman who raised four boys more seriously.

With a later work schedule, and a husband who is trying to balance work, coaching, and being a Scout Master, plus keeping up with two rambunctious boys who always seem to be hungry (and aren't even teenagers yet!), I knew something had to give this year.  So I gave Grandma’s crazy freezer meal idea a try.

I researched recipes on Pinterest, shopped for all of the ingredients, and got to prepping. For a little under $100, I was able to make 16 freezer meals.  Now instead of worrying about throwing something together when I get home (or caving and ordering a pizza), I can rest easy knowing that a healthy dinner is taken care of.  (Essential items include large freezer bags and a family-sized slow cooker.  Meals are thawed a day ahead in the refrigerator, and slow-cooked during the work day).

Check out these recipes (packed with veggies and fruits) to kick start your freezer meal planning! We hope to see you this Thursday at Pathfinder Produce to cross some fresh ingredients off your list. 

http://www.dessertnowdinnerlater.com/freezer-smoothie-packs/

http://www.superhealthykids.com/10-quick-healthy-freezer-slow-cooker-meals-no-prep-cooking-needed/

  

Until next time, eat well, and enjoy special times with your family!

Maura (and Lori)

Water-logged

Goodness gracious, we’re already half way through September.  It’s been an incredible month thus far at Pathfinder Village, and we’re so grateful to all of our community patrons who make our weekly fresh fruit and veggie market, Pathfinder Produce, such a great success.  We’re at the height of the harvest season, so be sure to stop by this Thursday from 1 to 5 p.m. at the Village Commons to get some tasty and healthy treats for your family. 

I apologize that last week we took a brief hiatus from our “veggie blog.”  Maura, our Director of Education, was welcoming her students back to another year of learning adventures at Pathfinder School.  Martha and I were working at the Otesaga Hotel Seniors Open and Pro-Am, the Chobani Tennis Classic, and the Juniors Tennis Classic in support of Pathfinder Village’s Scholarship Fund.  Thanks go out to all who made both the first week of school and our tournaments so successful!

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Over the past two weeks, the area’s youth soccer players and the members of the Edmeston Central School’s Cross Country Team have returned to Pathfinder Village for practices and competitions at Grant’s Field and the Pathfinder Community Fitness Trail.  It’s wonderful to have our youngsters enjoy Pathfinder’s athletic fields, and we offer a great round of thanks to the parents who support these teams.  We’re looking forward to a memorable season for all the athletes.

My own son, now on the varsity soccer team at his school, requested that I buy a new water bottle for him, large enough so that he has plenty of water during games and practices.  I was happy to do this, as I know how important it is for athletes to stay hydrated.  Typically, the kid will take a water bottle with him to school, sip it during the day and at lunch, and then refill it before his afternoon practices.  We ended up buying a 32 oz. stainless container, so if he fills it twice each day, he’ll be well on his way to getting enough to drink. 

(We tend to buy the stainless containers as they don’t break or leak, are easy to keep clean, and don’t contain BPA, a plastic that some studies have indicated can leach into food and beverages, and may have an effect on brain, circulatory and developmental health).

When I was looking online to purchase the bottle, I got thinking about how we can actually know if we get enough water each day.  Many folks use the general guidelines of the “8 x 8 rule.”  A quick online search reveals that the amount of water you actually need is more determined by your size, your level of activity, and other factors.  Some also believe that it is beneficial to drink water through the day, rather than at intervals.  And there are plenty of studies that show that drinking cold water boosts metabolism and can help you lose weight if you drink water about 30 minutes before eating.  (One thing that I’ve read online, and have experienced, is that it is possible to confuse thirst with hunger.  Livestrong recommends that the next time you think you are hungry, try drinking water and see if your cravings go away).

I found out too, that there are several free iPhone and Android apps that people can use to help track their water intake.  By logging in how often you drink, you understand your water needs better and reinforce the positive behavior of drinking regularly.  I think I’m going to download one of these and see how it goes.  If you don’t have a smart phone or aren’t tech savvy, there are plenty of page printouts you can use to help you get enough daily fluids.

And, not to gross anyone out, but if you aren’t one to track things, the surest indicator that you are getting enough water is to gauge the color of your pee. If it’s dark yellow, it’s too concentrated and you need to drink more.  For those who care for children, always check to see if they are getting enough water; monitor diapers and pull-ups using the color chart, and observe if their eyes appear sunken or if they have tears when they are crying.  If there aren’t any tears, the child is dehydrated, needs to drink and may need medical attention.  Older people are also highly prone to becoming dehydrated, which can cause a list of conditions from confusion to constipation, from rapid heart rates to serious UTIs.  Encourage your older loved ones to always drink enough water, even if they aren’t always keen on the idea.

Until next time, enjoy these glorious days of fall, and drink up!

Lori

Cooking with Kids

SO LONG SUMMER!  It hardly seems possible that school starts next week and that scholastic/youth sports are in full swing.  Best wishes to all students and athletes (and their families) as they head into an extra busy time of the year!

As you venture forth, it’s more important than ever to eat healthy, nutritious foods, with at least five servings of fruits and veggies each day.  We’re here at Pathfinder Produce to help our friends and neighbors achieve that goal, and we look forward to serving you at our next deliciously fresh market on Thursday, September 1, from 1 to 5 p.m. at Pathfinder’s Village Commons!

Following, we have a blog from my co-worker Martha, who enjoys adventures in cooking with her grandkids.  Enjoy!

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I have mentioned our family’s tradition of Friday Night Dinners, which began many years ago when we gathered with my husband’s family at his mother’s house every Friday for a family meal. After moving to New York, we missed these times very much and started our own version with our grandkids.  They love to help prepare the meal, always eager for their assignments. They wash produce, mix batters, choose ingredients, and are excellent taste-testers. We even bought a set of child-safe knives so they can help chop the fruits and vegetables.

While trying to find new ways to involve the grandkids in meal planning and preparation, I discovered a blog and Facebook page called What's Cooking With Kids. The author has many fun suggestions for activities, such as a series called Kids Cook with Books, in which a book that features a certain food is paired with a healthy recipe containing that ingredient.  The first installment was Blueberries for Sal with blueberry salsa. That took me back to when my daughter was enamored with the book Bread and Jam for Frances: That story centers around Frances, who realizes that having bread and jam for every meal is not as wonderful as she had hoped, and she joins her family for a more-balanced meal of breaded veal cutlets and string beans.  From that story, our daughter often requested that meal.  She also liked helping with the cooking, and thankfully did not mind that we substituted more-economical pork cutlets.

Cooking with kids is a great way to encourage them to try new foods. Sometimes when my grandchildren help prepare a dish, or even just chop up a new vegetable, they are more invested in it and want to try it. They may not always like it (I know I don’t always like everything I cook either!), but sometimes they discover something they think is wonderful that they might otherwise have been unwilling to taste.

Each time my grandkids try a new food, I ask for their evaluations (if it not obvious from the looks on their faces). If they like it, I remind them that this is why it’s great to try new things. If they don’t like it, I tell them that it was good that they tried something new, and remind them that even if they don’t like it now, someday they might as tastes can change. I like to tell them about their dad, who loved salsa as a small boy then suddenly developed an aversion to anything spicy.  He eventually came to love it even more—the spicier the better!

One of the nice things about Pathfinder Produce is that there is a great variety of fruits and veggies to choose from, so it’s easy to find old favorites and also something new to try. If possible, bring your kids or grandkids to help you shop! You never know what they might like!

Until next time, try something new and teach your children well!

Martha (and Lori!)

Ready, Set, Go! The Perfect Packed Lunches for Back-to-School

The summer is flying by fast, and we are harvesting lots of Pathfinder Produce items for you to enjoy with your family.  We’ve got a great selection, a friendly staff, and are just down the road … what’s not to love about our convenient Pathfinder Produce market on Thursdays, at the Village Commons, from 1 to 5 p.m. Enjoy this picture-driven post from Maura Iorio, Pathfinder School’s Director of Education, who has a busy schedule as both an educator and a mom.  Sometimes knowing what to pack in a lunch box can make a huge difference in a child’s day. **** September is fast approaching, and that means cooler days, colorful leaves, pumpkin spice flavored everything, and for our kids—heading back to school. Pediatricians recommend that children get five servings of fruits and veggies every day, but that can be hard to do during the busy, on-the-go school year. Check out these creative ways to add fruits and veggies to your child’s lunch box! Cut veggies into fun shapes, perfect for dipping! (Click Here) Make lunch an adventure: Assemble your own yogurt parfait! (Click Here) Do you have a picky eater who loves fruits, but hates veggies? Hide some in these easy home-made “Go-Gurt” recipes! (Click Here) Do your children need more convincing? Add a fruit or veggie joke to their lunch box just for fun! Have fun trying out some of these lunch box ideas, and good luck to all of the children getting ready to start the 2016-2017 school year! Maura (and Lori)

Watching the Olympics & Trips Down Memory Lane

We hope that everyone will come down to this week’s Pathfinder Produce fruits and veggie market … we’ve got the freshest flavors around!  Believe it or not, school is gearing up in a few weeks and high school sports are starting practices now, so it’s always good to start planning for healthy and vitamin packed meals and snacks.  Here at Pathfinder, we’re looking forward to hosting some scholastic cross country events on the Pathfinder Community Trail … more details to follow! We hope to see you this Thursday, between 1 and 5 p.m. at the Village Commons at the next Pathfinder Produce. *** While I try to limit my television viewing, I readily admit that my generation was heavily influenced by the television era.  Occasionally, I succumb and watch broadcasts that are historic or culturally significant, like the Olympics. Where I live, we have no cable access, and we’ve gotten by watching what’s on over the internet.  However, it’s frustrating if you like sports, as the broadcasters always ask for your cable provider to log in to their websites.  Brick wall. So last night, as I wanted to see the Rio games, we figured out how to install a makeshift aerial for our TV.  With some patience, an old T-style FM antenna, and duct tape, we were able to get all variants of one of the Utica channels, 40 miles away.  (We disconnected everything at bedtime, just in case of thunderstorms).  MacGyver, eat your heart out! It reminded me very much of when I was a kid, BC (before cable), and every roof had an antenna to pull in snowy images on black-and-white consoles that were the focal point of living rooms.  We only got the Utica stations then too, but no one seemed to mind. So, last night, I watched the men’s and women’s hurdle races, some footage of Usain Bolt blazing through to his gold medal in the 100m, a bit of the pole vaulting, diving, and balance beam competitions.  Of course, it took me back to earlier Olympics -- Mark Spitz’s and Olga’s wins in 1972, Comaneci’s brilliance and Jenner’s Decathlon triumph in 1976, and America’s boycott of the 1980 Summer Games. (Just for fun, here’s the write up on Nadia’s and Bart’s 1996 wedding). Today’s Olympians, just like those of earlier generations, are extremely dedicated:  They not only push their bodies, but they have to pay strict attention to their diets.  Good nutrition and hydration are essential to performing well.  Obviously, most of us don’t work as hard as these athletes, but we should also regulate our eating habits to keep in synch with how physically active we are.  Until next time, enjoy the games, and keep active.  Be well! Lori

Insomnia

It's summertime, and the livin' is easy!  In the “spirit of easy,” we hope that everyone will come to our next delicious Pathfinder Produce market to check out our great selection of fruits and veggies. Our Hoop House staff is harvesting our own Pathfinder grown veggies … it just doesn't get any fresher. We look forward to seeing you at the Village Commons on Thursday between 1 and 5 p.m.

It’s also time for the Summer Olympics!  As you cheer on your favorite athletes and watch your favorite competitions, enjoy some fresh and cool produce items in the colors of the Olympic rings … red, yellow, blue, green and black. I can think of several items for each color: red tomato slices or pepper rings, yellow pineapple or pear pieces, blueberries or plums, green apples or kiwi, and maybe some black olives, blackberries or concord grapes (true, they’re really a deep purple, but close enough). 

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Simply stated, cultivating health comes down to three or four themes: Eating well and drinking sufficient water; reducing and avoiding stressors and toxins; taking part in regular exercise and social activities; and getting sufficient sleep to recharge your brain and body. Unfortunately as we age, many of us suffer from insomnia, either through not being able to go to sleep easily, or waking up and not being able to get back to sleep.

I tend to wake up frequently, and I have noticed that younger friends are concerned about their lack of quality sleep.  Sleeplessness is pervasive and can affect all parts of a person’s life: This was made painfully clear the other weekend when I took a survey call at my house.  The survey-taker – who sounded young – could hardly make it through the questions he needed to ask due to his yawning.

Hopefully, some recent findings published in the science journal Nature may one day translate into help for those who suffer from regular sleeplessness.  According to an article on the study at iflscience.com, scientists have identified a group of neurons in the brain called the “dorsal fan-shaped body (dFb)” that serves as a “sleep switch.” Oxford University researchers Diogo Pimentel and Jeffrey M. Donlea have shown that when these neurons are activated by the presence of dopamine and potassium ions they serve as the gatekeepers to the Land of Nod. 

Pimentel and Donlea were studying fruit flies, but their prior work shows that more complex animals, including humans, have these clusters of dFB neurons that act in similar ways.  The Oxford researchers are continuing their investigations in how sleep happens -- but  as they’ve determined that these two compounds support sleep, it can’t hurt to add extra fruits and veggies that contain naturally occurring dopamine and potassium to your diet.

There are many other articles that offer sleep advice, and some suggest developing routines that cue your brain and body that it’s time to go to sleep.  Humans are truly creatures of habit so it’s helpful to “get ready to go to bed” with regular patterns and behaviors – just as we did when we were children. 

An article from Cosmopolitan underscores this importance of routines, and also advises that two hours before bed that you avoid completing employment-related tasks, don’t drink alcohol, don’t discuss or read about stressful topics, and turn off all electronic screens.  Apparently, TVs, tablets and cell phones all emit white- and blue bandwidths of light; these particular wavelengths of the light spectrum make your brain go into “alert mode,” so they are counterproductive at a time when you need to relax.  (This makes sense … daylight has  falls into the blue range in the color temperature scale at 6500-degrees Kelvin; LCD screens range between 6500 and 9500 °K, and looking northwards on a clear day has a minimum color temperature of 15,000 °K.   Sleeping with the TV on is counterproductive for this reason as well).

This article from the Daily Mirror recommends some holistic and yoga-inspired approaches, the “10minuteZen” channel on YouTube offers a simple breathing exercise, and advice from the Telegraph, supports using a little reverse psychology … try to stay awake, and your inner contrarian will put you to sleep!

Until next time, yawnnnn ….  zzzzzzzzzzzzzz,

Lori