Most CSAs offer various sizes of orders to accommodate the needs of large or small families (or singles).  What a CSA box or bag contains may differ between CSAs. The most common is for a CSA bag/box to be sort of a “surprise package” that contains whatever happens to be in season – often a mix of fruits and vegetables. Some agreements allow for customers to choose between a “mixed bag”, “just fruits” or “just vegetables.” Some allow for customers to be informed ahead of time what is going into the CSA box/bag and to “opt out” of receiving certain items if they prefer. Each contract and CSA does things a little differently, but the end result is a supply of fresh, locally grown produce for consumers, and community support for local farmers that helps ensure they stay in business (and able to continue supplying us with that great produce!).

For many people, receiving a weekly CSA box or bag presents both a blessing and a challenge. The positives include a reliable source of fresh produce that they are committed to receiving, and therefore are likely to eat. This is a great way to help increase your daily servings of fruits and veggies! Simply put, we are more likely to eat fruits and veggies if they are already in our homes; and it helps not to have to give much thought about what or when to shop for them.  The challenge comes in eating it all before it goes to waste, and in figuring out what to do with some of the more obscure items in the CSA delivery. (What DOES one do with a kohlrabi, for example?)

The solution is two-fold, and really just sort of forces us to establish healthy habits that I encourage most of my clients to form any way. One of the things that most helps anybody be successful at healthy eating is planning ahead. I suggest taking one day a week to plan out your meals for the week (even if it’s a tentative plan). This can mean planning 7 dinners for the week, or it can mean planning 4 meals and 3 nights of leftovers…whatever works best for you and/or your family. In the U.S. meals are generally planned around meat/protein, and vegetables are often more of an after-thought.  I often encourage my clients to plan their meals around the veggies and figure out what kind of protein will go with them. It’s generally a much healthier way to plan a meal. When you have CSA produce that needs to be used up…it becomes a catalyst for this type of meal planning. I love it!  I also like that being introduced to produce we might not normally purchase helps to stretch our repertoire of fresh, healthy choices. I enjoy figuring out how to prepare new or unusual foods, and am happy to help others to do the same. To me, CSA boxes provide opportunities rather than challenges.

Community Supported Agriculture connects local farmers with local consumers in a unique way. CSA’s allow community members to honor and embrace local growers and producers; and provide a means of improving the health of local consumers. If you haven’t yet tried a CSA, I encourage you to do so. CSAs are a win-win opportunity for local farms and for our health.

Follow this link to find a local CSA near you.

Last week, before the news of the new MyPlate icon broke, I was contemplating the proportions served at restaurants. Admittedly, I don’t eat out very often (maybe a couple times a month, if that), but last week I had two meals out –one at a nice restaurant and one with a friend in the dining room of an assisted living home. I was struck that in both places most of the plate was taken up by the protein portion of the meal. At the nice restaurant I ordered a NY steak with grilled asparagus and  potatoes au gratin with goat cheese. The meal was plated rather fancily with a small serving of potatoes au gratin (less than 1/2 cup) carefully stacked like poker chips in the middle of the plate, about 4 pieces of grilled asparagus neatly layered next, and then 2 thinly sliced pieces of steak artfully laid across it all – hiding the vegetables. In this case, the only thing I saw when my plate was presented was the steak (about 8 oz.).At the assisted living facility I had my choice of ordering steak or fish (cod, I think), and had a choice of baked potato, rice, green beans and/or asparagus for “sides”. I was planning on doing a long bike ride the next day so was looking for extra carbs. I ordered the fish, a vegetable and a double portion of rice. Once again, the protein portion trumped all. The fish took up over 1/2 my plate and the “double portion of rice” took up about 1/4 of the plate, as did the veggies. Presentation was not as important at this dining hall, but there is an assumption that the nutritional needs of the residents should be. I pondered how Americans have come to see meat as the central part of the meal, and consider everything else to be “sides”. In so many other parts of the world, grains and vegetables make up the majority of a meal meat is what is considered more of a garnish (if present at all). My how we have evolved in our Western “civilization”!

It makes me question what “normal” looks like on the plates of most Americans. I have the image of the 1/2 vegetable, 1/4 starch, 1/4 meat plate in my head and roughly follow that pattern at home. However, I know that many of my patients and clients eat out several times a week, and I can’t help wonder if their perception of a “normal” dinner plate is one which is predominately meat.  Are restaurants influencing the perception of the customers or just catering to a pre-existing perception? Who knows? I do think it would be interesting, however to  request a MyPlate proportioned meal at restaurants. I wonder what would happen? I’m guessing I’d be met by a blank stare. The explanation would be easy enough: “Just give me a serving of meat/fish about the size of the palm of my hand, a serving of starch (rice, potato, pasta, etc.) about the size of my fist, and fill the rest of the plate with vegetables.” Given the size of many restaurant plates, that could be a LOT of veggies! Ok by me…I’d be in vegetable heaven (as long as I had them hold the butter and sauces). As most restaurant portions currently stand, even ordering a double order of veggies is not likely to trump the meat portion.  So I challenge you to have a little fun next time you eat out and request a MyPlate proportioned meal.  At the very least, it could be somewhat amusing… and at best, you could be improving your health, helping to educate the restaurant employees, and re-shaping the way America thinks about balanced eating. Bon Apatite!

As a nutrition expert, I do my best to stay on top of the latest research, trends and opinions – not an easy task, as new information seems to emerge daily. I study the metabolic pathways and various physiological systems of our bodies, and the effects of various nutrients, eating trends, diseases, and exercise habits on them. I look at the biochemistry of phytochemicals, the claims and research about how they may or may not benefit our health, longevity and sport performance. I listen to my clients, colleagues and adversaries and do my best to hear with an open mind what all are saying – what the latest beliefs, experiences and trends are. Then I weigh this against the available research and my sage wisdom and experience, and come to the best educated conclusions I can.  I then try to translate it all into practical recommendations for my patients and clients. What goes through my brain is biochemistry, endocrinology and exercise physiology mumbo jumbo….what comes out of my mouth is “eat a variety of fruits and vegetables.” Grin.

Let me give you a few reasons why I’m such an advocate for eating fruits & veggies:

1. They are high in potassium,which plays a key role in regulating blood pressure. When the balance of sodium and potassium is “out of whack” blood pressure can go too high or too low.  The popular trend is to pick on sodium, but the truth is that if people ate more plant-based foods (good sources of potassium), they wouldn’t need to restrict sodium as much. Additionally, athletes need potassium to replace that which is lost in sweat – this helps keep electrolytes balanced, the heart beating, and muscles from cramping. Any fruit or vegetable is a good source of potassium – did you know a potato has more potassium than a banana?
2. They are high in fiber. Fiber keeps us regular – keeps things moving through our intestines.  This not only keeps us more comfortable, but gives less opportunity for our bodies to be exposed to carcinogens or other toxins that are on their way out of the body. A fiber-rich diet also helps control cholesterol and blood sugar, and increases satiety so that we get full faster and are less likely to over-eat. (see list of fiber content of foods)
3. They are packed with vitamins.Most fruits and vegetables are very nutrient dense – they have a lot of nutrition per calorie.  They are great sources of vitamins A, E, K, thiamin (B₁), riboflavin (B₂), Niacin (B₃), pyroxidine (B₆), folate (B₉),  B₁₂, Pantothenic acid (B₅), biotin (B₇), and vitamin C. Not all contain the same vitamins, but by eating a variety of different colored fruits & veggies, you are likely to get a good variety of vitamins.
4. They contain phytochemicals.These are chemical compounds that are naturally occurring in plants which are believed to have a variety of health benefits. New research is emerging every month espousing the positive health effects of phytochemicals. Some phytochemicals are believed to ward off cancer, others are potent anti-oxidants believed to ward off aging. Some have anti-inflammatory properties which may help athletes heal and reduce delayed onset muscle soreness that comes with training. Still others may help decrease symptoms of asthma or help prevent degenerative eye diseases. We are only beginning to discover the potential of these health-boosting chemicals. Interestingly, many of these phytochemicals don’t have much effect by themselves (when isolated from the plant) but appear to work together (synergistically) with other phytochemicals. Which brings me back to my original admonition… eat a variety of whole fruits and vegetables.

The advice is simple, the rationale more complex. But the good news is that it is not difficult to include a variety of plant-based foods in our diets. Try these easy tips to get started:

• Start by adding fruit (fresh, frozen or dried) to every breakfast, to lunch and as a snack each day.
• Make sure you have veggies in both lunch and dinner – and work towards having more than one variety at each of these meals.
• Mix veggies into scrambled eggs, and add fresh or dried fruit to oatmeal or dry cereals.
• Put sliced vegetables on sandwiches and/or pack a salad full of colorful veggies and legumes for lunch.
• Have at least 2 types of veggies for dinner (example: sweet potato & broccoli, salad and grilled veggies, green beans, tomatoes & onions)
• Try to include legumes as a regular part of your meals as well (lentils, black beans, split peas, garbanzo beans, etc.).

It takes a little fore-thought when getting started but once the habits are formed, having a diet filled with whole fruits & vegetables is a fairly easy task. Oh, and by the way, contrary to popular belief, it’s not necessarily more expensive. Including seasonal produce and decreasing processed foods may actually save you money on your groceries. And will likely save you money on medical expenses in the long run.

** See if you can include at least 7 servings of fruits and/or vegetables each day. And remember, the greater the variety, the greater the benefit. Eat your colorful (plant) foods!

How much is in a “serving” of fruits or vegetables?

• ½ cup of fresh fruit or fruit juice
• ¼ cup dried fruit

• ½ cup of cooked vegetables
• 1 cup of raw vegetables
• 2 cups salad greens
• ½ cup vegetable juice

Click here for a more complete list.

The main objectives for sports drinks during exercise are supplying adequate hydration, fuel (carbohydrate is the preferred fuel for exercise),  and electrolytes (sodium is most important). For exercise lasting 60 minutes or less water alone is usually adequate for hydration.  For endurance training and events lasting > 90 minutes (or 60 minutes if high intensity) supplying carbohydrates for fuel and replacing sodium lost in sweat can help prevent cramping and enhance performance. (see “Electrolytes Can Charge Athletic Performance”). 

 If I’m not going to be eating while training, I will definitely choose something like Gatorade, Powerade, Cytomax, etc. that contains carbs to to keep me fueled. My goal is to consume 30-60 gm carbohydrates per hour, and enough fluid and electrolytes to replace what is lost in sweat.  A  24 oz. bottle of sports drink (6%-8% carbohydrate) contains about 42 gm. of carbohydrate – perfect!

The concentration and type of carbs in a sports drink have purpose. Research has repeatedly shown that a carbohydrate concentration between 6% and 8% is optimal for rapid absorption and can actually enhance fluid and electrolyte absorption . Carbohydrate concentrations above 8% can inhibit absorption, and may actually draw fluids into the gut, causing one to “slosh” or become nauseous.  Anything less than 6% carbs, and you lose an opportunity to fuel.  Some sports drinks suggest mixing “one hour” or “two hour” bottles of varying concentrations (based on weight of the athlete). I would recommend caution with this because while fuel needs may vary with the size of the athletes, the gut’s tolerance to high carbohydrate loads does not. A concentrated sports drink (2 hr bottle) can have negative affects unless you drink alternatively between it and plain water….but if you’re going to do that, why not just have 2 appropriately diluted bottles of sports drink?

The types of carbs found in sports drinks has also been a source of much sports nutrition research. Studies have shown that when there are 2-3 types of carbs comprising the recommended total amount, they are more readily absorbed than a single type of carb would be. Different types of carbs are absorbed in different ways, so can in effect be absorbed simultaneously.  This is why sports drinks often contain several different kinds of carbs (or sugars) – the total grams of carbs is not higher because of this, but the energy-rich carbs are absorbed and available to our working muscles and brain sooner than if only one type of carb were used. So don’t freak if the first 3 ingredients of a sports drink are sugars – it’s intentional to enhance absorption and performance.

For long training or event days (3+ hours) I find that a sports drink with a little protein (or amino acids) like Accelerade seems to sustain me better (and the research supports this). However, some athletes don’t tolerate products like this very well or find the taste objectionable. Proteins (and amino acids) do have a sustained release effect for energy but are not as readily available for fuel as carbohydrates, so adding them to a carbohydrate containing sports drink makes sense. Consuming something higher in protein than carbs does not.

If I know I will be eating during training (as is often the case with cycling or hiking), I often choose nuun. I love nuun because it’s not overly sweet and it’s convenient to carry…but it contains only electrolytes, so I have to get my carbs (i.e. fuel) from some other source when I use it. One advantage of nuun is that because it has no sugars in it, it can be used in a hydration pack without gumming it up. When cycling I usually have one bottle with a carb-containing sports drink, and one with nuun (carb-free) or water. I drink from the carb-free bottle after eating food or sports gels. It is important to keep in mind if you use sports gels, blocks, beans, etc. that these products are intended to be consumed along with water. If not, the concentration of carbs in the gut may be too high, causing discomfort or even diarrhea (ever hear of “runners trots”). For this reason, it is wise during running events to plan to consume sport gels, etc. when approaching a hydration station.

If it is hot and/or humid, I opt for something with a higher sodium content; I prefer EFS, but several products, including Gatorade Endurance and Power Bar’s Ironman Performance are comparable – it’s a matter of individual taste preference and tolerance. Hammer products like Heed and Perpetuem have adequate carbs (if mixed 2 scoops per 24 ounce bottle), but are low in sodium so need to be supplemented with a sodium source if used. (I’ve wondered if this may be intentional because Hammer promotes taking their electrolyte supplement Endurolytes as a separate product?)  Some athletes I work with mix Heed and nunn together in one bottle for a compliment of carbs and electrolytes – that works well too   Many sports gels, blocks, etc, can supply the sodium…so can pretzels or other salty foods. You can mix and match food and beverages in a variety of ways to accomplish adequate fuel, hydration and electrolytes.

As a sports dietitian, I find that personal preferences and tolerances can be big factors when choosing a sports drink. Some products simply aren’t well tolerated by some athletes, but work fine for others..same goes for flavors. There are many ways to get the recommended fluids, fuel (carbs) and sodium, so I encourage athletes to experiment with various products, foods, and combinations therein to find what works best for them…and to practice with whatever they plan to use on event day. It’s convenient to use products provided by event organizers, so I recommend finding out ahead of time what those products will be and to train using these products to make sure they are well-tolerated. Race day is no time to try out a new sports drink, new shoes, or a new bike saddle   There really is no one best product or combination of foods.  It is best to experiment a bit and discover what works best for you…and it may not be what works best for your workout buddy. Just like running shoes, bike saddles and wet suits… sports drinks will ‘fit’ various athletes differently. You will likely have to try a few options before you find the best fit for your hydration & fueling needs. The important thing is that you do hydrate and fuel for your workouts…however you choose to do it….your performance will reflect your efforts. Good fuel and hydration strategies can give you more energy and keep you going longer. Who doesn’t want that??

For comparison of some of the leading sports drinks on the market, see my Sports Drink Comparison Chart.

When we have a plan, we set ourselves up for success. Without a plan we are left with only our good intentions…and are likely to get caught up with, and thrown off by events of the day. When building a plan for healthy eating, start with the principles already discussed in previous challenges and build an outline your eating patterns. For example, if you are aiming for a minimum of 7 servings of fruits and vegetables each day, decide where in the day you plan put them. You may choose to start each day with some type of fruit as part of your breakfast and include fruit in your morning and afternoon snacks. Add to that 1 to 2 servings of veggies at both lunch and dinner, and you’ve reached your fruit & veggie challenge goal!

Once you have a basic pattern for content of meals and snacks, you can plan your daily or weekly menus by simply choosing specific foods that fit this pattern.  For instance, if your breakfast consists of a fruit, a starch and a small serving of protein – you can build any of the following combinations to fit this pattern:

1. berries, yogurt & granola
2. banana & a bagel with nut-butter
3. oatmeal with raisins, nuts & milk (or soymilk)
4. apple, eggs and toast

Get the idea?

For most of us, breakfast is generally not adventurous or dynamic. We tend to have a few staple breakfast choices that become a part of our morning routines. Lunch may be a bit more varied, but typically not by much.  So for these 2 meals and for your snacks, try to come up with at least 3 menus for each. Dinner is usually the most varied meal of our day, and the one that should have the most planning. It doesn’t need to be complicated, but is best if planned ahead of time. I recommend you choose one day a week to plan your dinner menus for the week. Some people choose to plan 7 meals for 7 days…I am more likely to plan 4 meals and plan on eating leftovers the other nights. Do what works best for you, your personality, and your family.  Planning meals a week at a time, then shopping accordingly you are more likely to have healthy meals, less likely to spend money on take out, and will likely have a much healthier diet.

Humans are peculiar creatures: if we’re out of ice cream we don’t think twice about leaving the house…but if we’re out of broccoli, we ain’t budging!  Set yourself up for success by planning ahead and having the healthy foods you need on hand.

Click here for tools to help with meal planning and shopping.