By AFM Contributing writer, Cheryl Conklin
​With all the conflicting health and fitness information out there, it is easy to become overwhelmed. How do you know what actually works when there are so many options? If you are currently experiencing information overload with regards to healthy eating advice, keep reading. The following article from Amherst Farmers’ Market offers easy tips for healthy eating that will benefit everything from your mental health to your physical health to your dental health.
 
Eliminate Processed
 
If you read healthy eating blogs, watch the news, or skim magazines, there is always some tidbit of information on healthy eating. One day you may read that pasta is good for you, the next day it might be deemed the worst possible food. With all this competing information, it’s easy to become overwhelmed. One consistent recommendation across almost any meal plan is to avoid processed food. Stay away from foods with lengthy ingredient lists or high levels of trans-fats, salt and sugar. Likely, you will feel healthier, more confident and better equipped to tackle day-to-day tasks.
 
Focus on How You Feel
 
If you’ve ever heard the phrase, “you are what you eat” you already have a basic understanding of how food affects your mind and body. Focusing on how certain foods make us feel is one of the easiest ways to determine if what we are eating is good for us. For example, some people can eat cheese and bread and feel great, while others may feel lethargic, moody or even sick. There is no perfect diet for everyone, so being vigilant about how your body responds to certain foods is fundamental for meal planning.
 
Eating high levels of processed foods has been connected with increased rates of anxiety, depression, stress and sadness. Additionally, consuming high amounts of sugary foods and beverages can result in serious oral health issues. On the other hand, eating whole, unprocessed foods comes with a myriad of mental health benefits including mood stability, higher energy levels and better sleep. The process of thinking about how food makes you feel is referred to as “mindful eating” and can be used to help create a personalized eating mantra.
 
Shop the Perimeter
 
One easy way to avoid processed food without reading endless labels is to simply shop the perimeter of your grocery store. Almost every grocery store is shaped in a square/rectangle with meat, dairy, produce, and bread making-up the four sides. The inner isles generally contain items such as cereal, granola bars, jams and junk food. If you want to stick to a healthy, whole meal plan without the hard work, plan your diet based on items found on the outskirts of the store. When you do venture into the middle aisles, focus on foods with limited ingredient lists such as quinoa, canned legumes and nut milk. Shopping the perimeter of the store is an easy way to avoid temptation, diversify your diet and consume more whole foods.
 
Eat More Plants
 
Following a plant-based diet is one of the best ways to ensure your body is getting enough vitamins and minerals. Additionally, a diet centered on whole, unrefined plants helps eliminate processed foods associated with obesity and heart disease. Vegetables, fruit and legumes also contain high percentages of water, helping you stay full and hydrated for longer. While you may think a plant-based diet would rack-up your grocery bill, there are a number of plant-based foods that are relatively cheap. For example, a head of lettuce costs about $2.50 while a box of sugar-packed cereal can sell for upwards of $6. To help reduce the financial burden of a plant-based diet, purchase fruits and veggies that are in season and on sale.
 
Eat for Your Teeth
 
When too much processed food is consumed, it can wreak havoc on your teeth. An abundance of sugary soda, sweets and unhealthy snacks increases the risk of tooth decay. By building a diet based on healthy, whole foods, you’ll not only eliminate health hazards, but you’ll also give your pearly whites an advantage.
 
In addition to eating more fruits, vegetables and whole grains, be sure you’re brushing and flossing properly. Try to brush your teeth after every meal to ensure you’re removing anything that could lead to increased plaque or bacteria. If food keeps getting stuck between your teeth due to misalignment, you should take extra measures to ensure a healthy smile since crooked teeth can significantly impact oral health. Talk to an orthodontist about the best treatment to straighten your teeth. While braces are certainly an option for adults, you may feel more comfortable with clear aligners. Compare some of the popular alignment systems to determine which treatment option fits your alignment needs, your timeline and your budget.
 
Healthy eating doesn't have to be confusing. By eliminating processed foods, eating more plants and focusing on how you feel, you can create a healthy eating plan specific to your body. Today is the day to start eating nutritious meals, feeling better and taking control of your health and well-being. 

Welcoming CremeBru.LA and Dan Levine (an Amherst native) to the Amherst Farmers' Market as a new member for the 2021 season!  Dan, Theresa Ryan AND their son, Ben, will be offering something new AND delicious on Saturdays at the AFM!

Dan Levine of CremeBru.LA (@cremebru.la on Instagram and Facebook) grew up in Amherst and started in foodservice at Antonio’s in the early 90s. His first experiences with Creme Brûlée were at local restaurants like the Blue Heron and the Night Kitchen.
After college in Michigan and 20 years in New York and California, first as a writer and then in technology, Dan met Theresa Ryan in LA. In 2015, their son Ben was born. 
Dan had always loved to cook and Theresa, currently a voiceover actor and Realtor™️, spent decades in restaurants and as a karaoke host and event DJ. Somehow during a 2019 visit to Dan’s childhood home, Dan and Theresa found themselves testing out creme brûlée recipes for 25 of his parents’ friends. 

When COVID hit, Dan and Theresa started selling BBQ out of their driveway as a way to safely see friends and neighbors. Soon, creme brûlée, impossible to find in restaurants at the time, was added to the menu and then took it over completely, with flavors ranging from Vanilla to Cappuccino, Honey Lavender, Maple Bacon, Mexican Chocolate and even Rosewater.

As COVID wore on, Dan longed for a slower pace and the chance to provide Ben with a supportive, inclusive, welcoming childhood filled with green spaces like his own. One rented RV and 3000 miles later, that dream became a reality, and CremeBru.LA was the next step in the process. 

The Amherst Farmer’s Market’s unique blend of commerce, community and quality has always held a special appeal for Dan; from childhood treats and trinkets to a mandatory stop for ingredients during visits to grandma and grandpa’s house.

Even the Common itself is a welcome reminder of countless fond memories - shaving cream fights at the town fair, practicing for Ultimate or hanging out with high school friends who went on to Amherst College. The common, like the Market and like the town, just feels like home to Dan.

CremeBru.LA is currently working with Atkins Farms, Mapleline farms and Hall Poultry Farm and is actively expanding their list of local suppliers and customers. The next dream is a retail location in downtown Amherst staffed (at least in part) with autistic employees.

New Year’s resolutions are a great opportunity to set goals and define your path over the upcoming months. However, many people approach resolutions all wrong. Making huge, sweeping resolutions isn’t likely to be effective. After all, when you’re resolving to change the big picture, it’s easy to ignore the little details. However, the details are ultimately what matters most.
 
In fact, resolutions based on the means — not the results — tend to be far more effective. For example, if you want to save money this year, your resolution shouldn’t be focused on a final figure — it should be based on savings per month or even week. When you hone in on the steps it takes to reach a goal, you give yourself a road map you can follow to success.
 
To that end, Amherst Farmers’ Market contributing author, Cheryl Conklin, has come up with this list of resolutions to help you meet your goals in 2021. Here are some small, simple changes you can make that — when done consistently — can have a big impact on your life:
 
Treating Food as Fuel
 
When it comes to treating our bodies right, it’s easy to fall into traps telling us we should deprive ourselves of the basic energy we need to survive. Although cutting back on junk food and eating appropriate serving sizes is always wise, if you exclusively focus your health efforts on minimizing food intake, you’re going to wind up harming yourself in the long run.
 
Instead, focus on thinking of food as fuel. This is a powerful mindset to take since it covers both food intake and energy usage. For example, you can start your morning with a healthy smoothie packed with nutrient-dense fruits and a results-boosting supplement powder. Then, use that powerful breakfast to fuel the day’s exercise — ideally, 30 or more minutes of moderate activity. Thinking of food this way helps you to focus on how to work with your body, not against it.
 
So that you always have the right type of fuel on hand, make thoughtful choices about what and where you buy your food. For example, in-season fruits and vegetables will taste better if you buy local at Amherst Farmers’ Market, and you’ll be supporting local farmers. You can also plot out your snacks and meals before you shop so that you can stick to clean eating.
 
20 Minutes of Tidying a Day
 
Did you know that being in a messy room makes you more anxious, even if you’re not consciously thinking about the mess? Whether we’re aware of it or not, our minds spend time processing the clutter around us — it’s almost like having unfinished to-do lists taped to all your surfaces. Tidying up for as little as 20 minutes every day can do wonders for keeping your space organized and stress-free.
 
If you’ve neglected to tidy for a while, however, you may want to kick things off with a big cleaning and reorganizing day. Not only will this put you on the right foot for keeping things in order, but it will also give you a chance to release any negative associations you’ve built up at home over the last year. Clean up, let in some air, and enjoy a fresh start for the new year.
 
Explore New Expressions of Faith
 
The last year was marked by strife, and though some people feel more connected to their spirituality during a crisis, others can start to feel a disconnect. Either reaction is normal, but the latter can be pretty distressing. If you’ve started to feel separated from your faith, resolve to explore a new expression of it on a weekly or monthly basis. These expressions could be anything from exploring a new form of prayer to taking up a challenging volunteer role.
 
The important part isn’t necessarily what you do. Instead, it is the act of putting yourself out there. We often find our faith in places we might not expect. When we explore opportunities to connect with God, we open ourselves up to receiving the message He wants us to hear.
 
Above all, allow 2021 to be a year you open yourself up to possibility, whether that’s the possibility of personal growth, community change, or a deeper relationship with God. When we are willing to change, the path forward often becomes clearer than we ever imagined.
 
Photo Credit: Pexels

​FROM ALPACA FIBER TO FASHION FARMER
Donna Young's a farmer/vendor at the Amherst Farmers' Market on Saturdays from the third Saturday in April until the Saturday before Thanksgiving, going from 7:30am until 1:30pm.   You might see her still packing up after 2:00 on many a Saturday, after everyone else might be home, he-he-he!  She's sure the farmers' market manager doesn't notice that she is delayed. This is her sixth year with her fashionable warm alpaca products at a very successful farmers market currently at the Common in Amherst rather than Spring Street due to COVID-19.

Donna Young, age 59, has been farming in Ware for 32 years, when she purchased 16 acres of raw land nestled in the Hills of Western MA, near the Quabbin Reservoir. Donna commenced building a split level house and a 60' by 90' barn that houses horses and alpaca along with some out buildings.  Donna's best friend, who she went to many Alpaca Affair's with, soon retired, moved to Maine and purchased 2 alpacas : ) Donna, not to be out done, purchased 10 alpaca's, lol. She quickly grew her herd to over 50 but 3 years sold 30 alpacas to down size in her retirement, and now has 18 -13 girls/hembras and 5 boys/machos.

Alpaca's are originally from South America particularly Peru, Chile, Ecuador, and Bolivia. Donna originally purchased her alpaca's from Canada as the American Dollar was worth 100/70% in 2001.  Alpaca's are smaller than Llama's and are related to Camels as all have a split lip characteristic.

Alpaca's are timid, docile and they mostly spit at other herd members they may have a pet peeve with, and even known to spit in the others ear, yuk!  Alpaca's can grow up to 10 pounds of fiber/fur a year which is shorn/harvested once a year in the spring, a pair of socks takes almost ½ pound of prime fiber to make. 

Alpaca fiber is used to make clothing that wicks moisture and eliminates odor, it is very soft and just a thin layer is needed to keep you very warm. Natural alpaca fiber is available in 22 colors and the light colors can be dyed to red/blue/purple/pink/green etc.  Socks, boot inserts, gloves/mittens, hats/scarfs are just a few items that are made from my alpacas fiber. Alpaca is a natural wool fiber that will keep you warm for as long as you want to be outdoors, though it's always nice to have a warm cup of hot chocolate, yum!

In Donna's spare time she likes to ride her 17 year old white Thoroughbred gelding for fun, he's a great horse and loves attention. She also has a 17 year old bay Thoroughbred gelding which is a brother from another mother, as all thoroughbred's are related to 3 stallions...a story for another day.  There is a large surrendered number of alpacas and rabbits at Nevim's Farm: https://www.wwlp.com/news/massachusetts/large-surrender-of-alpacas-and-rabbits-in-massachusetts/