January 2013 Newsletter

Stay Healthy this Winter 

Cold & Flu Season is Here, Fresh Fruits & Veggies to the Rescue! 

It's that time of year again when everywhere you go, someone seems to be coughing and sneezing nearby. The CDC has even put together a weekly map showing how affected each state is. So far, California hasn't been hit as hard as the rest of the country but they say it's on the way. To help keep you healthy this winter (or recover quickly if you've already been knocked out with a bug), we've put together some farmers' market style health tips.  Disclaimer: Always check with your health care professional for guidance to best cater to your individual needs. 

Cara Cara Oranges, Mandarins, Grapefruits--Bring 'Em On!

The age old nutrition tip--get plenty of Vitamin C! Citrus, like different varieties of oranges and grapefruit, are excellent sources of Vitamin C which is essential in helping prevent those winter germs from knocking down your door. Vitamin C also helps your body heal and has been shown to  help lower blood pressure and cortisol levels. 

For over 100 years (really!), Arnett Farms has grown beautiful delicious oranges in Fresno, especially for Southern California farmers' markets. Stop in this Saturday to pick up a bag of Navels or try the Cara Cara! Your family will thank you for the immunity boost with fresh squeezed OJ and orange slice snacks on hand. 

Dark Leafy Greens, Ginger, and Garlic--Sounds Like Dinner!

Spinach is an amazing nutritious cool weather California crop you may want to eat more of this season. Spinach, and other dark leafy greens like kale, chard, and mustard greens, are excellent sources of Vitamins K and A. Sometimes Vitamin K doesn't get enough props, but it sure does help us when we need it most. Vitamin K not only promotes bone health (combined with calcium of course), but it also helps you heal from minor cuts and scrapes (which is important during flu season when your immune system is tested). One cup of fresh spinach is about two handfuls and is equal to one veggie serving. Think about how easy it is to toss two handfuls of spinach into the blender with a few berries and OJ for breakfast. Yum! 

Fresh ginger root is often widely available at the farmers' market at prices considerably more reasonable than the grocery store. Ginger helps in digestion and has long been used as a natural treatment for colds and flu, especially stomach flu bugs. 

Garlic has been consumed by humans for over 7,000 years for its exceptional culinary and medicinal uses. Early research has shown garlic to lower blood pressure and cholesterol, and support overall heart health. Garlic also has antiviral and antibacterial properties that definitely come in handy during flu season. Who knew something so pungent (and delicious!) packed so much power?! 

Did you know you can pick up leafy greens, ginger, and garlic all from Vang Farms this Saturday at the market? Try tossing them together with a tablespoon of low sodium soy sauce for a quick and easy stir-fry. 

Go Nuts for Almonds & Walnuts

Almonds and walnuts are known to be the healthy nuts on the block. Almonds and walnuts pack in a serious nutritional punch that helps with inflammation in the body and also promotes heart health. Almonds in particular are a good source of Vitamin E, which is an antioxidant known to keep your immune system, hair, and skin healthy. And remember, walnuts and almonds are packed with healthy fats to keep you feeling full longer. Come see MB Farms this Saturday for a bag full of nutritious and delicious nuts! 

We sure do hope we've given you a few tips to stay healthy this winter. We're proud to provide the best California grown fresh foods for you and your family. See you Saturday!

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-PVCFM