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​​Your Gardening and Nutrition Guide​​
​                    The natural way to support a healthy body and mind.

Your Health and Nutrition Guide

 
Learn about what foods to eat to promote  a healthier life.  This page also includes healthy recipies from your own garden.
 
With so many imported foods causing illnesses, allergies, and more carbon, we would like to encourage you to support you local food producers .  On this page we focus on your health and nutrition with the food you can grow and buy locally.  From lima beans to quinoa, and pleanty more, discover how what you eat is helping you live better and healthier lives.
 
 
 
 
 
 
 
 
 
 
 
*Wheat products are highly over-rated and  generally amount to empty calories.  We are not cows and do not digets wheat products.  That being said, it is difficult for many of us to eliminate wheat and grain products from our diet.  The folloing suggestions are ment to suppliment your diet in a healthy manner.  It is advised that you limit the amout of wheat and grain products altogther and only eat them sparingly. 



Instead of this:                                                                                                                            Try this:
 
Croissants, biscuits, white breads and rolls                                      Low-fat whole grain breads and rolls

                                                                                                                                                        (wheat,  rye and pumpernickel)
doughnuts, pastries and scones                                                            English muffins and small whole grain bagels
Fried tortillas                                                                                                Soft tortillas (corn or whole wheat)
Sugar cereals and regular granola                                                        Oatmeal, low-fat granola and whole-grain cereal
Snack crackers                                                                                             Crackers (animal, graham, rye, soda, saltine,

                                                                                                                                                                                          oyster)
Potato or corn chips and buttered popcorn                                      Pretzels (unsalted) and popcorn (unbuttered)
White pasta                                                                                                  Whole-wheat pasta
White rice                                                                                                      Brown rice or wild rice
Fried rice, or pasta and rice mixes that                                              Rice or pasta (without egg yolk) with             contain high-fat sauces                                                                            vegetable sauces
All-purpose white flour                                                                            Whole-wheat flour, rice flour, rye flour, spelt.

 
Instead of this:                                                                                                                              Try this:
Fried vegetables or vegetables served with cream,                       All vegetables raw, steamed,         

                                                                                                                           broiled, baked or tossed with a very small amo  cheese or butter sauces  unt                                                                       of olive oil and salt and pepper
                                                                                                                          Coconut and fresh fruit
French fries, hash browns and potato chips                                     Baked white or sweet potatoes

 
Instead of this:                                                                                                                             Try this:
Regular or breaded fish sticks or cakes, fish canned in oil,        Fish (fresh, frozen, canned in water), low-                                                                                                                                                                                         fat fish sticks
seafood prepared with butter or served in high-fat sauce

       or cakes and shellfish (such as shrimp)
Prime and marbled cuts                                                                          Select-grade lean beef (round, sirloin and loin)
Pork spare ribs and bacon                                                                      Lean pork (tenderloin and loin chop) and turkey

                                                                                                                                                                                                               bacon
Regular ground beef                                                                                 Lean or extra-lean ground beef, ground chicken

                                                                                                                                                                                       and turkey breast
Lunch meats such as pepperoni, salami,                                          Lean lunch meats such as turkey, chicken and

bologna and liverwurst                                                                                                                                                                  ham
Regular hot dogs or sausage                                                                 Fat-free hot dogs and turkey dogs

 
Instead of this:                                                                                                                              Try this:
2% or 1%  milk                                                                                            Coconut milk
Evaporated milk                                                                                         Rice milk
Regular buttermilk                                                                                   Whole Milk or Buttermilk
Non-fat or low-fat yogurt                                                                       yogurt made with whole milk, rice milk, or

                                                                                                                                                                                     coconut milk
Regular cheese (examples: American,                                              Cheese lower in saturated fat
      very processed cheese products)                                                        example: natural cheese, goat cheese and

                                                                                                                                             nondairy cheese such as soy cheese
Regular cream cheese                                                                            Other spreadable cheese varieties such as brie.
Regular ice cream                                                                                    Sorbet, sherbet, coconut and other non-dairy  ice

                                                                                                                                                                                     cream  varieites      

 
Instead of this:                                                                                                                              Try this:
Cookies                                                                                                        Fig bars, gingersnaps and molasses cookies
Shortening, butter or margarine                                                       Olive, soybean, sesame, coconut and canola oils
Regular mayonnaise                                                                               Nonfat or light mayonnaise
Regular salad dressing                                                                          Vinegrets, Nonfat or light salad dressing
Using fat (including butter) to grease pan                                     Olive, soybean, sesame, coconut and canola oils. Nonstick cooking spray

 
For easy to make recipies for every occasion visit Healthy Family Meals and   Healthy Meals for Kids.
 Keep coming back as more information will be forth coming.To learn more about how to boost your energy level and eliminate plaqu buildup in your arteries  watch the informational video by Dr. Gundry.  http://drgundrymd.com/170210A.php
​​Why is healthy eating important?

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level, and improve the way your body functions on a daily basis.
People of different ages and activity levels have different calorie needs. How much you eat of a certain type of food, such as fruits and vegetables, should depend on your individual calorie needs. For example, a person who needs 1,000 calories per day will have food serving requirements that are different from someone who needs 1,600 calories per day.
 
Although there are many fruits and vegitables that we can grow for healthy living, there is more to a meal than what your garden can provide.  Below is a list of foods that we normally consume and a list of foods that are the healthier choice.

When making your shopping list, be sure to include whole foods and foods made with natural and organic ingredients.  On Your Shopping Cart , Shopping LIst you will find some helpful suggestions.



" ​An Alternate Look at the Health Benefits between
Whole Milk vs. Low-fat and Fat-free Milk "



Upon further research on the difference between whole milk products and fat-free milk products, I have written a review offering a different opinion on fatty milk products.  The alarming rate at which children and adults are suffering from obesity and diabeties has been linked to the low-fat/fat-free diet of dairy products.
 
"Why it is Important For Children to Drink Whole Milk,"  by Lyra Jubb (2015),
 
When I began receiving WIC Vouchers, one of the products offered was whole milk, not 1% milk for my children until they were 5.  After they turned 5, my voucher product was 2%, not 1%.  I was surprised that the USDA recommends that children should start drinking 2% or low-fat milk as early as 2.
Through many different sources, the recommendation for children, and adults, is whole milk which is healthier and actually reduces obesity and can protect us from diseases.  The tests and research have been a result of many different experiments throughout the world. “Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters.”  Time, Health, Nutrition/Diet (March 5, 2015)  “Why Full-fat Diet May Be Healthier Than Low Fat” Heid, Markham.
 
The findings are actually quite shocking and I thought that this topic should be further discussed and analyzed.  Along with whole milk, there are actually many alternatives that are healthy and just as nutritious and tasty.
 
As more information is being discovered about the sugar and sugar substitutes being used in low-fat products, the rate of obesity has increased.  According to Dr. Mercola, Mercola.com, not only;  “Evidence is mounting that sugar is the primary factor causing not just obesity, but also many chronic and lethal diseases.”  Almost Everyone Eats it, But it’s a “Breeding ground’ For Disease.  February 27, 2012
 
Dr. Mercola further states that fructose is another unnecessary evil and is not the same as glucose. 
 
‘According to Dr. Lustig, via the website Diet Doctorii:’
"The problem with sugar isn't just weight gain ... A growing body of scientific evidence is showing that fructose can trigger processes that lead to liver toxicity and a host of other chronic diseases.
A little is not a problem, but a lot kills -- slowly."
 
In another article, “Whole Milk Or Skim?  Study Links Fattier Milk to Slimmer Kids.” NPR, March 2013:
‘ "We were quite surprised" by the findings, Dr. Mark DeBoer told me in an email. He and his co-author, Dr. Rebecca Scharf, both of the University of Virginia, had hypothesized just the opposite.
‘But they found the relationship between skim-milk drinkers and higher body weights held up across all racial/ethnic and socioeconomic groups. DeBoer says their data also show that low-fat milk did not restrain weight gain in preschoolers over time.’
 
The evidence is insurmountable, and keeps on growing, that sugar and fructose not only is a cause of childhood obesity, but that many low-fat products contain this and the  USDA Recommended Meal and Snack Plan does not offer whole milk and alternative milk products.  This research leads me to not follow the USDA recommendation, if we want our children to grow healthy, strong, and smart.
 
Alternative milk drinks that are full of essential vitamins and nutrients should be offered to all children, and adults, as well.  Some of these recommended products are; Almond milk, Soy milk, Coconut milk, and Goat’s milk.  These alternatives are more healthy choices, but should be further investigated, because not all are truly what they claim to be.  Some of the ingredients listed on certain brands actually have another unhealthy ingredient that causes obesity. This is called Carrageenan.
 
In an article from the Cornucopia Institute, (updated 12-15-15); “Research links the controversial food ingredient carrageenan to gastrointestinal inflammation, including higher rates of colon cancer, in laboratory animals.  Yet it is still found in many foods, including some certified organic foods.”
    
The more that I study this particular health subject, I have found that reading the ingredient list on all food I purchase is essential to maintain a healthy diet for my children as well as the adults.  On page 2, of the book “Health, Safety, and Nutrition For the Young Child”,  the very first paragraph states that “individuals must assume some personal responsibility for their own well-being.”
  
It is also our responsibility to inform parents and caretakers of our young of the deadly effect of the diet foods so saturated in our markets.  We need to stop relying on our government to ensure the safety, health, and well-being of our children.  Their recommendations are really causing on an international epidemic of obesity, diabetes, and heart disease in adults and young children.  The simple ingredients are the best.  This is why I have chosen to include whole milk, or a suitable substitute, in the meal plan for mornings.
 






 


 

 
 
The Fort Bragg Farmer's Market
 
Ft. Bragg
E. Spruce and N. Main St. / map
3:30 to 6:00 p.m. (May-Oct.)
(707) 937-4330
 
Mendocino Farmer's Market
 
 
Point Arena Farmer's Market
 
CONTACT INFO
Address:
Fort Bragg, California  95437
 
Telephone:
Call your local Town Hall or local WIC office to learn about Farmer's Markets  in your area if it is not listed above.
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