Happy October 1st! some of you reading may have decided to take the challenge. Couple of things to remember. The challenge is meant to be fun, if you already follow most of the items listed on the challenge than it will be easy and you can fill us in on what works best for you, share suggestions with us. What part of the challenge was the hardest, using left overs, buying local foods? share all. Give us your version.
Some of you might know that when I am not farming, for the past 7 years I've work part time at the Seretean Wellness Center at OSU Stillwater, as the Executive chef. I work in partnership with Elizabeth Lohrman a registered dietitian and all around amazing woman. As a chef and farmer the relationship Elizabeth and I have is quite special as you can imagine. Elizabeth had a couple of things to add about addressing meat and protein I thought was interesting.
So here is Elizabeth's 2 cents on the subject:
"As a registered dietitian, it is important for me to listen and teach people about nutrition. As a whole, Americans do consume too many calories and portion sizes are often too large. Oklahoma has one of the highest rates of heart disease, diabetes, and obesity. In addition, Oklahoma is about to get nominated with the dubious distinction of the state that consumes the fewest fruits and vegetables. Meat portions also tend to be more than what we need for good nutrition too. According to a top researcher in the field of protein metabolism (Douglas Paddon-Jones, PhD), we only need about 20 to 30 grams of protein PER MEAL. It depends on body weight. That corresponds to 3 to 4 ounces of meat for breakfast, lunch, and dinner. If you eat an 8-ounce steak, your body only uses about 3 – 4 ounces for protein synthesis. The rest goes to (you guessed it)—usually extra fat storage.
To reference Lisa’s 30 day challenge, we do need to eat more vegetables and keep our portions of meat in good balance---about the size of your palm or deck of cards per meal. Protein also comes from dairy products, tofu and eggs. Grains contain some protein as well as vegetables. You don’t need to get all your protein needs met from eating meat. Buying from your local farmers and growers also helps with sustainable agriculture.
Next time you eat out at a restaurant try sharing a meal with a friend. You will most likely get a 3 to 4 ounce serving of meat. If you think you might still be hungry, order a side salad to eat before your meal arrives. Eat slower, enjoy your food, and keep a healthy balance in mind."
Elizabeth Lohrman, MS, RD/LD
OK so this a list of foods I know to be at the farmers market on Saturday; challenge yourself to write a menu for the whole week!
Cherry Street Market: Eggplant, okra, peppers, summer squash, tomatoes, mushrooms (oyster, maitake, shiitake) wheat grass for juicing, microgreens, sweet potatoes and potatoes, apples and pears, cantaloupe, watermelon, beautiful and varied herbs, beef, cheese, eggs, yogurt, butter, cream, bread, salsa, spices and condiments, dips, Gourmet, locally brewed Kombucha Tea & DIY Brewing Kits, fall mums, soaps, laundry soap, doggie treats, pet grass, Bird Houses, Feeders, Butterfly Houses, Ladybug Houses, ceramics, and candles.
Come by our booth in front of the White Owl to say hi! and for some lettuce mix and braising mix too!
Our chowdown day at the farm is Sunday, hope you can join us!