Below is some basic information on Farmers' Markets in Cambridge.  I thought this blog posting may be helpful to my friends and clients in the area.  If you don't live near me, perhaps this may inspire you to check out a farmers' market in your neck of the woods!  Summer is a great time for fresh and local produce, so stock up and enjoy.  Be sure to check out my Farmers' Market Quesadillas below.

Monday:
Central Square
11:30-6:00

Tuesday
Harvard, near Sanders Theatre
12:30-6:00

Wednesday
None

Thursday
Kendall Square
11:00-2:00 (along with a jazz concert series every Thursday at 12:00)

Friday
Charles Hotel in Harvard Square
12:00-6:00

Saturday
Cambridgeport
10:00-2:00

Sunday
Charles Hotel in Harvard Square
10:00-3:00

Here's a link to a web page with more specific details such as address, email address, dates, and times.  And more good news, every farmers' market in Cambridge accepts WIC coupons.  Awesome.

Farmers' Market Quesadillas

Ingredients
Assortment of fresh veggies: squash, zucchini, mushrooms, onion, etc., sliced
Olive Oil
Cooking spray
Cheddar Cheese, shredded
Whole wheat tortillas

Directions
1.) Add a bit of olive oil to your non-stick skillet and add your favorite spices and seasonings (think garlic, crushed red pepper, cumin, black pepper, etc.).  Let heat on medium heat for less than a minute.
2.) Throw in your sliced veggies and cook until just tender, around 7 minutes or less.  Remove the veggies from pan and set aside.
3.) Coat the same pan with cooking spray and add one tortilla to your pan.  Sprinkle cheddar cheese on your tortilla and fill half the tortilla with your cooked veggies.  Fold in half and cook until both sides are golden brown.
4.) Serve with your favorite salsa, green salad, and sliced summer fruit.  Enjoy!

As I talk with clients, family, and friends about the work I do in the field of eating disorders I'm amazed at the number of people who are closely linked to someone who has or is struggling with food and body image issues.  While these problems are pervasive, most people have no idea how to reach out to someone they feel may be in serious trouble.  So I'd like to share with you a few tips and resources.

1.) My number one rule of thumb is to express concern and empathy using "I" statements.
"I notice that you've lost a lot of weight recently and I'm worried about you...." rather than "You are too skinny, are you doing ok?"

2.) Choose a time and a place that is private and away from distractions and interruptions.

3.) Do some research online about eating disorders.  A great resources is www.something-fishy.org.  The website is filled with useful information. 

4.) Be aware of the signs and symptoms of an eating disorder.

Eating disorders are a serious illness.  If you have concerns about someone your close to, don't hesitate to ask for help.

So a lot of my clients (mainly women) bemoan the fact that they just don't have any self control.  As it turns out, researchers are beginning to find more and more support that there is biological reason for that!  So our food-laden environments are extremely triggering and hard to ignore.  Gene-Jack Wang, a senior scientist at Brookhaven National Laboratory in New York has published some fascinating findings on the topic of assuaging food cravings (or not!).

After 18 hours of fasting, brain scans were taken of men and women as they saw and smelled their favorite foods (think burgers, ice cream sundaes, pizza, etc.).  Following the scan, researchers asked the participants to do their best to ignore the food and take their minds off of it while their brains were scanned a second time.  While both men and women reported that they were able to quell their cravings, the brain scans revealed that (on average) the areas of the brain that control the drive to eat fired less for men but not for women.  Simply put, when people are presented with food and asked to consciously inhibit the urge to eat, men are better able to do it than women.  So ladies, if you've ever wondered how your male counterparts have forgotten to eat or don't mind turning down dessert, this may explain why!

I think it's absolutely fascinating that our drive to eat is affected by our environment, our mind, as well as the physiological processes of our bodies.  Be mindful of the fact that we are subject to all three but have the biggest control over our environment.  Perhaps there are ways to create a healthier food environment around you today...

A cost effective and delicious way to take advantage of summer's fresh berries is to buy in bulk and freeze them.  I found a deal on a huge case of blueberries.  I kept some for eating and some for freezing.  And my favorite thing to do with frozen berries is whipping them up into delicious fruit smoothies. 

Blend together your favorite yogurt (I steer clear of fat-free varieties to avoid artifical sweeteners.  Plus the bit of fat in the yogurt provides a creamier texture and helps ignite those hormones which tell your body that you are satisfied!), a bit of milk, and some frozen berries.  For an added kick you can sprinkle cinnamon or ginger in as well.  And that's it!  In a matter of minutes you have a a delicious and refreshing snack.  Enjoy!

Warning: this blog post could be taken for another “rant” I need to get off of my chest….

The other day, a client began a conversation with me as follows:
Client: I’ve just been feeling so bad about my body. And I read in an article in People magazine that Melissa John Hart eats a 1200 calorie diet. I feel so depressed and hopeless because I know that I cannot possibly follow a 1200 calorie diet.”

Marci: I would imagine that did make you feel pretty bad. Not only is 1200 calories way too low for your needs, but trying to follow it would really set you up for a desire to overeat. Under-eating naturally leads to overeating. It’s human nature.

What I didn’t share with my client is the mounds of research that shows how body dissatisfaction actually increases after viewing TV and magazines which contain depictions of rail thin models and actresses. In fact, it can happenafter just 15 minutes of viewing time! And on the flip side, research has shown that body satisfaction increases when shown depictions of overweight women.
 
It is a sad fact that not only are we obsessed with an illusion of “the ideal body” but our self-esteem and self-worth are determined by how we measure up (bigger or smaller) to those images around us. The game of constant comparison is exhausting, deflating, and can never be won.

So here’s my challenge to you: go on a media diet. Put down the mindless magazines (i.e. People, Cosmo, Shape, etc.) and turn off the frivolous TV shows! Use your mind and energy to a greater end. Choose to view media with messages which feed your soul and expand your mind, rather than sources which diminish your feelings of self worth. If you decide to take on my challenge, I’d love to hear how it goes.

With all of the confusing headlines and shifting recommendations about eating, it’s no wonder many people feel uncertain about their diet. However, there is a large body of research that suggests one of the very best things you can do for your family is eat together! I found a relevant article on the Children’s Data Bank website which cites the current benefits of simply eating together on a regular basis. Family meals and parental presence at meals is associated with:

• A more nutritious diet with higher intakes of fruits, vegetables, and dairy products
• A decreased risk of developing disordered eating habits in adolescence (especially girls)
• Teens that are less likely to get into fights, think about suicide, smoke, drink, use drugs, delayed initiation of sexual activity, and better academic performance

If you’d like to read a more in depth article which cites the current research, click on this link. There is also a great article from the Multi-Service Eating Disorder Association (MEDA) about the benefits of family meal time. Feel free to share it with your family and friends.

I had the opportunity to go see Food, Inc. last night.  If you care at all about the food you feed yourself and/or your family please go see it!  It's essentially "Fast Food Nation" and "Omnivore's Dilemma" rolled into a well-research, eye-opening, and entertaining 90 minute film which traces our food supply from farm to plate.  In short, the American food system is extremely disfunctional.  It wreaks havoc on our environment, local economies, and heavily subsidizes the food that is making America sick.  While it's discouraging to see how far off the mark we are, the film ends with a host of simple ways we can start changing the system.  You are voting with every dollar you spend on food.  So starting spending wisely!  Buy less processed food, buy fewer animal products, eat more local produce and buy it locally if you can, join a CSA, buy organic if you can afford it, support organizations which promote sustainable living.  I'd encourage all of you to see the film, read through the website, and take a look at what you can do support a healthier food system here in America.  There is power in the almighty dollar!

Here's a link to the website which is a fantastic resource to learn about the issues, watch the film's trailer, sign petitions which support a healthy food system, and gather resources from reading lists and blogs.  I highly recommend it.

Here's a link to movie reviews

Here's the movie trailer