5 Ways Your Houseplants May Be Improving Your Health

Were you one of the many of us who became an amateur horticulturist in 2020? In addition to the patio garden I built, my apartment has also slowly acquired a good number of indoor plants over the past nine months, to the point that my fiancé is slightly concerned about how many plants may actually end up in our future home. While it’s been fun propagating and growing plants, these little green friends are much more than a hobby or decoration! Today we are going to discuss five ways indoor plants may actually improve your health.

1) Plants improve the quality of air in our environment. If you remember back to your elementary school days, you probably recall learning about photosynthesis, but did you learn about phytoremediation? Phytoremediation is the word used to describe plants “scrubbing” contaminants from the air. [1] NASA has actually conducted studies using plants to find ways to purify air in the spaceship! These studies have actually shown that plants can successfully remove chemicals and vapors that are found in the air of a sealed space shuttle. Certain species of plants have stronger “scrubbing” abilities than others, so if you’re really looking to purify the air in your living space, you may want to find yourself one of the following plants:

• Boston Fern

• Rubber Tree

• Spider Plant

• Ficus Tree

2) Looking at plants or flowers may speed up the recovery time from an illness. There’s a reason why people bring flowers to friends and loved ones when they’re sick or injured! A review of studies was done in 2002 that suggested the recovery time of patients in hospitals that had a garden or other landscape view was faster. Physiological improvements have actually been measured showing positive changes in markers such as blood pressure, heart activity, muscle tension, and brain electrical activity. [2] If you’re recovering from an illness or injury and you have a great view out your window then open up the blinds and take advantage of this great alternative if you haven’t jumped on the plant-parent bandwagon yet. If you’ve been dealing with high blood pressure or muscle tension, adding a plant or two to your workspace is a great way to naturally combat these issues and it may even increase your productivity!

3) Plants help us feel better. Evidence has been found to support the notion that exposure to nature scenes (ie. gardens, plants, flowers) for as little as three to five minutes can cause psychological/emotional improvements. The view of foliage was found to not only increase levels of positive feelings, but also decrease negative feelings of fear, anger or sadness. [2] A General Practitioner office in Manchester, England has actually started prescribing potted plants to patients who are suffering from depression, anxiety or loneliness. The patient is sent home with a potted kale plant or herb to care for and then after caring for the plant for the prescribed period of time, they are asked to bring it back and plant it in a communal garden. [3] The practice has seen great results from people tending to their plant a well as from working in the garden. 

Having a rough day or week? Buy yourself a plant or some flowers and simply spend a little time tending to your newest companion as your spirits are lifted. Even a small patio garden can have a massive impact on mental wellbeing. 

4) Plants can increase the humidity in a room. As we head into the winter months, the air tends to be drier, causing dry skin and potential respiratory irritations. Plants release a majority of the water they take in, making them a great natural humidifier. By adding several plants to a room where you spend a great deal of time, you may be able to prevent dry skin, colds, dry coughs, and sore throats!

5) Plants increase oxygen levels. As you probably remember from those photosynthesis lessons, during this process, plants absorb carbon dioxide and produce oxygen. At night, when it is dark and photosynthesis is no longer occurring, many plants begin to breath like humans, absorbing oxygen and producing carbon dioxide. While this would mean it is not ideal to have plants in your bedroom, there is good news! Certain types of plants do just the opposite, absorbing carbon dioxide and producing oxygen at night. If you’d like to restore oxygen levels while you’re sleeping than place some of the following plants in your bedroom [4]:

• Orchid

• Succulent

• Epiphytic bromeliad

If you’re worried that you have a black thumb and may not be able to keep a plant alive, rest assured that some plants are lower maintenance than others! Check out this link to learn about the 10 lowest maintenance houseplants. Some of them don’t even grow in soil!

With the holidays approaching, you may find yourself at a loss for gift ideas for those people who have everything… well maybe they need a plant in their life?! It truly is the gift that keeps on giving, in all of the right ways!

** Before bringing a new plant into your home, it’s important to check with a reliable source to be sure that it is safe for children and/or pets! The ASPCA and National Poison Center both offer information regarding plants that could be potentially poisonous if consumed!

Resources:

1. September 8, 2020. A Hobby for All Seasons: 7 Science-Backed Benefits of Indoor Plants, (Retrieved on November 20, 2020). https://www.healthline.com/health/healthy-home-guide/benefits-of-indoor-plants#safe-plants

2. January 2002. Health Benefits of Gardens in Hospitals. (Retrieved on November 20, 2020). https://www.researchgate.net/publication/252307449_Health_Benefits_of_Gardens_in_Hospitals

3. August 27, 2019. ‘Ey up petal – how docs are prescribing plants to keep Mancs (k)ale and hearty. (Retrieved on November 20, 2020). https://healthiermanchester.org/ey-up-petal-how-docs-are-prescribing-plants-to-keep-mancs-kale-and-hearty/

4. 5 Benefits of Houseplants. (Retrieved on November 20, 2020). https://www.bioadvanced.com/articles/5-benefits-houseplants

Movement and Why it Matters

As we are approach Thanksgiving, the temperatures outside are dropping and along with it, the number of hours of daylight. I don’t know about you, but for me, this is a perfect combination of excuses to move my body less. When faced with the option of my fur-lined robe or jumping on the Peloton, that robe is much more attractive! So this is where I have to remind myself of the importance of movement and why I want to keep it a priority. In case you’re in the same hibernation boat I am, here is a gentle reminder of five benefits to exercise and movement!

1) It Feels Good. Whether it’s yoga, walking the dog, a dance party in the living room or a tennis match with a friend, exercise releases endorphins! An increase in aerobic activity actually increases the release of these feel-good neurotransmitters in our brain. You may have heard it referred to as a “runners high”, but rest assured, you don’t have to be a runner to experience all of the good feels. In addition to endorphins, regular exercise also helps boost serotonin levels in the body. Serotonin is largely responsible for our general sense of well-being and is also a mood enhancer! [1]

2) It Enhances our Cognitive Abilities. Neuroscientists have discovered that cross-crawl movements (think crawling, walking or swimming) help your left and right hemispheres of your brain to connect and coordinate. [2] Essentially it allows our brains to fire on all cylinders, and who wouldn’t want that?! With 2020 being a year full of Zoom meetings and teleconferences, this is a great way to release some energy after a stress meeting or pump yourself up before a presentation. The good news is you don’t have to actually get down on your hands and knees and start crawling around your living room to experience the benefits of cross-crawl movement. A simple way to work in a few minutes of cross-crawl movement into your day is by  standing upright and then lifting your left knee while touching your right hand or elbow to the top of your left knee, then return to upright with both feet planted on the ground and now raise the right knee and touching the left hand or elbow to the right knee. For a visual example of what this might look like check out this video. Repeat these two movements for 1-2 minutes or for 30 repetitions. To make it a little more fun, do it to the beat of one of your favorite songs!

3) It Improves our Listening Skills. Research has found that children who have a hard time listening to their teacher or retaining information they hear during class, benefit from movements where they cross the midline. So if you’re finding yourself zoning out during a call or having a hard time retaining information, take a 5 minute breather and move your body across the midline. Similar to the marching exercise above, the ultimate goal is to cross something on the right side of your body over to the left and vice versa. A simple way to do this is to take your hands shoulder to shoulder. Raise your arms to shoulder height with hands out to the side and palms facing down. Now take your right hand and touch the front of your left shoulder, while taking your right hand back out to the side touch left hand to the front of your right shoulder. I wasn’t a cheerleader, but it kind of reminds me of what a basic cheerleading move might look like. Repeat this for 1-2 minutes or 30 repetitions. Again, totally add in some music for a little extra pump-up! 

4) It decreases stress levels. Not only does it increase the feel good hormones we discussed above, but aerobic exercise decreases stress hormones such as adrenaline and cortisol. [3] To read more about the negative impact of cortisol and other ways to control it, check out our previous blog post here. Exercise has been called muscular meditation before because the rhythmic contracting and moving of large muscle groups is very calming for the mind. You’ve probably noticed that if you’ve ever had a difficult day and then gotten in a walk or a workout, the irritations from the day typically seem a little less significant afterwards. 

5) It’s good for our overall physical wellbeing. We all know it, but sometimes we need a little reminder! Our heart is a muscle and just like any other muscle, in order for it to remain strong, it needs to be challenged and worked. Same with our diaphragm and lungs… when we challenge them, they become stronger and function at a greater capacity. If you use a fitness tracker (I’m OBSESSED with my Whoop), you will start to notice changes like decreased resting heart rate and increased heart rate variability. These are both great indications that your heart is adapting well to change and operating efficiently. In addition to our heart and lungs, movement burns calories and fat and increases muscle. These changes are not only good for our waistline. but also important for maintaining healthy blood sugar levels and metabolism. 

At the end of the day, exercise and movement doesn’t need to be complicated. Find something you enjoy doing and pencil in 30 minutes of your day to do it! If you can’t commit to an entire 30 minutes at once, break it up into 10 minute blocks spaced out throughout the day. And for those days where the robe and sofa are really calling your name, remember all of these amazing benefits of choosing movement and that you’ll never regret the movement/exercise you did, only the one you didn’t do. 

For more movement ideas or help with an issue that is preventing you from moving the way you’d like, please feel free to email me or make an appointment at Renew and Restore Wellness here. 

Resources

1. July 25, 2017. Exercise, Depression, and the Brain. (Retrieved November 11, 2020). https://www.healthline.com/health/depression/exercise#Exercise-and-brain-chemistry

2. October 16, 2020. Want to Sync the 2 Hemispheres of Your Brain? Neuroscience Says to Do This Daily (It Only Takes 4 Minutes). (Retrieved November 11, 2020). https://www.inc.com/melanie-curtin/want-to-sync-2-hemispheres-of-your-brain-neuroscience-says-to-do-this-daily-it-only-takes-4-minutes.html

3. July 7, 2020. Exercising to relax. (Retrieved November 11, 2020). https://www.health.harvard.edu/staying-healthy/exercising-to-relax

How much schooling does a chiropractor need to have?

This is a question that I am asked on a very regular basis and as I address it, I find that there are a great deal of misconceptions around the education that a chiropractor receives. And thus… today’s post we will be discussing all things chiropractic education! 

How long does a chiropractor go to school for?

Chiropractic school is typically a 4 year doctorate program, some schools take those four years of material and condense it into an accelerated schedule of 10 trimesters (3 years and 4 months). In order to apply to chiropractic school you must have completed at least 3 years of undergraduate study with at least 90 semester hours. Of these 90 semester hours, typically a third of those must be life and science courses such as anatomy, physiology, organic chemistry, etc. Some chiropractic schools require a completed bachelor’s degree before accepting a potential candidate into the program. [1] Between undergraduate studies and the doctorate of chiropractic program, all doctors of chiropractic undergo 6.5 - 7 years of schooling at a very minimum. Personally, I completed my bachelor’s in Integrative Physiology (4 years) and then I attended an accelerated doctorate program at Parker University that took 3 years and 4 months. Add in the 8 months of organic chemistry and public speaking I had to take for pre-requisites and I went to school for 8 years after graduating high school to become a chiropractor! Chiropractors also have the option to continue their education in post-graduate programs such as residencies and diplomate programs, making the amount of education under their belts quite hefty! If you’re curious about the different diplomate programs and residencies that chiropractors might undergo, be sure to check out this previous post. 

Are chiropractors real doctors?

Yes, pinch us, we’re real!! But seriously, all joking aside, yes we are a real doctor. There are actually numerous types of doctorate degrees that result in someone having the title “Dr.” in front of their name. There is a research doctorate, like a PhD, and then there are applied or professional doctorates, such as a medical doctor (MD), doctor of osteopathic medicine (DO), doctor of nursing (DNP), doctor of physical therapy (DPT), doctor of chiropractic (DC), and many more! As an individual with an applied or professional doctorate, we are required to take rigorous national board exams specific to our profession as well as a state-specific exam to obtain a license in the state in which we want to practice. 

As chiropractors, we take 4 different national chiropractic board exams, as well as one for physical therapy. These board exams cover everything from basic sciences, such as anatomy, physiology, microbiology and biochemistry, to philosophy, technique, clinical assessment/diagnosis and reading xrays. In order to obtain a license to practice chiropractic in Texas, we must pass all of the National board exams as well as a Texas Jurisprudence Exam. 

Do chiropractors have the same schooling as a medical doctor?

As chiropractors, the first half of our education is very comparable to that of a medical student. For the first two years of chiropractic and medical school, a majority of the courses are basic sciences and labs. This will include anatomy, biochemistry, microbiology, pathology and pharmacology. [2] Medical school places a greater emphasis on pharmacology and pathology while chiropractic school places a greater emphasis on physiology and anatomy. The second half of schooling is where the two paths really start to diverge. Medical students will begin doing rotations in different specialities as they learn how to interview patients, perform exams, diagnose and prescribe medication or treatment. Chiropractic students will begin learning adjusting techniques, exam/diagnosis, nutrition, and physical therapy modalities. For a specific breakdown on the number of hours chiropractic and medical students take in different subjects, check out this article. 

Can chiropractors prescribe medication?

No we cannot. In the United States, prescribing medication falls outside of a doctor of chiropractic’s scope of practice. While we do take one semester on pharmacology, this is nowhere near the magnitude that a medical student receives in regards to drugs and medications. In addition to it falling outside our scope of practice, for a majority of chiropractors, medications and pharmaceuticals do not really line up with our philosophy or approach for care. As chiropractors, we typically look at a condition with a more natural approach. Operating from the understanding, that our bodies are self-healing entities, we tend to look for ways that the body is inhibited from functioning/healing optimally and finding ways to remove that inhibition and promote optimal function. 

I often times find it is easy to get offended or defensive when someone asks if chiropractic is simply a certification or an associates degree, but at the end of the day, people don’t know what they don’t know! As chiropractors, it is our responsibility to better explain what we do, why we do it, and what all goes into being the licensed professional we are. Here in the U.S. we are extremely fortunate to have access to such a variety of educational programs, which results in having access to a wide variety of highly-educated health professionals. While each type of professional has a different educational background and skillset, that is what allows people to have more options and unique perspectives when choosing their approach for living a healthy life!

If there is something you’ve been curious about regarding chiropractic or what it takes to become a chiropractor, we’d love to hear about it in the comments section below! If you’re feeling shy, we will always respond to a phone call or message as well. And as always, we look forward to seeing you in the office in the near future! 

Resources

1. February 3, 2020. How to go to school to become a chiropractor. (Retrieved November 4, 2020). https://www.usnews.com/education/best-graduate-schools/articles/how-to-get-into-chiropractic-school-and-become-a-chiropractor

2. What to expect in medical school. (Retrieved November 4, 2020). https://www.princetonreview.com/med-school-advice/what-to-expect-in-medical-school

I’ve Never Been to a Chiropractor… What should I expect on the first visit?

More often than not, I find that someone who has never been to a chiropractor is a little nervous or even apprehensive. The goal of this week’s post is to help put those nerves (no pun intended, ok maybe a little) at ease as best as possible!

First off, something unique about chiropractic that can be a blessing or a curse, is that every chiropractor is different! We each have a slightly different approach, technique, and touch. This can be frustrating for someone who has been very happy with their chiropractic care, but needs to switch providers due to a move or retirement. But it can also be great news, because if you’re not completely happy with the care you’re receiving, chances are pretty great that there is a chiropractor out there who you will like! With all of that being said, don’t let one experience paint the picture for the whole profession. 

At Renew & Restore Wellness, we perform an exam on every new patient. We do this for a number of reasons… one, if you are experiencing pain or symptoms, an exam is going to allow us to determine what the root cause is of your issue rather than simply throwing something at you to temporarily cover up the symptom. Two, as with any medical treatment, there are contraindications (reasons not to treat) that would lead us to alter our technique or forgo treatment all together. Three, sometimes, a symptom such as a headache or back pain may not be caused by a musculoskeletal issue and may be something that requires the attention of a medical doctor or other specialist. By providing an exam we are able to provide the most effective care possible.

What does a chiropractic exam entail?

An exam at our office will be symptom-specific but will generally involve an assessment of range of motion, function of the nerve roots exiting the spine by checking sensation and motor strength, orthopedic tests which help to determine root cause, and palpation of the spine. After performing the initial exam we will explain our findings that we believe to be causing the problem as well as provide a thorough explanation of chiropractic, the adjustment and how it works to help you.

Will I be fully clothed?

Yes! While some techniques and practices prefer the patient wear a gown for the exam, at Renew & Restore Wellness, you will remain fully clothed the entire time. Some patients prefer to wear something more comfortable, like workout clothes, but rest assured that we are able to assess and treat regardless of what you’re wearing. We have patients pop in before and after work, as well as during their lunch break all of the time!

Will I get adjusted on the first visit?

After performing the exam, a majority of the time we have a good idea of what is going on and will provide an adjustment that same day. In some rare instances, our exam may lead us to obtain diagnostic imaging or refer out to another provider. In these cases, we would not adjust until this additional information/input has been received. 

Will I get X-rays?

If someone has experienced a traumatic injury, such as a serious car accident or fall, and has not had X-rays taken, we will typically refer them to an imaging center for xrays before the first adjustment. Additionally, if we have performed several adjustments and are seeing no change in symptoms, we will refer out for diagnostic imaging such as Xray or MRI. We don’t do X-rays in the office, so we work with imaging centers with radiologists who are also chiropractors which gives us a report with chiropractic insight and allows us to provide extremely specific care!

What happens during an adjustment?

Essentially what an adjustment is, is mobilization of a specific joint in the spine or extremity. As we mentioned above, there are a wide variety of chiropractic techniques that can be used to make an adjustment. Dr. Nikki is primarily a Diversified, manual adjuster. What this means is that she does a majority of her adjusting with her hands to where you feel some sort of popping, stretching or movement. While this is Dr. Nikki’s primary technique, she does use an activator, pelvic blocks, or drop table based on patient needs and preference! 

What is the popping noise?

A common misconception is that the popping noise that occurs during a manual adjustment is the bones actually cracking! The noise is simply gas being released from the joint. The most common joints in the body have a capsule surrounding them that contains synovial fluid. This synovial fluid serves as a lubricant as well as contains nutrients and dissolved gases (oxygen, nitrogen, carbon dioxide) for the cells and joint tissue. When a joint is stretched and mobilized, it releases these gases, creating a bubble and popping noise/sensation! [1]

Does it hurt?

More often than not, patients tell us that their first adjustment simply “feels strange” because it’s something they’ve never felt before. In general, getting adjusted is not painful. There can be a split-second of discomfort, but that is immediately followed with some feel-good endorphins. Sometimes after the first adjustment, the surrounding muscles can feel a little achey, like you did a hard workout. This is completely normal and will typically only last for approximately 24 hours or less. Any soreness or achey muscles can be remedied with a heating pad, a hot bath or hot shower. 

Will I feel better immediately?

While some patients do feel some pain relief immediately, that is not always the case. Most patients do feel some improvement in their range of motion, feel looser, or even lighter, but we often expect it to take multiple adjustments to see a major improvement in symptoms. Pain is typically the last thing to show up and the first thing to go away, so we don’t base our care on pain alone in order to ensure that we are treating the whole person, not just the symptom!

If you have additional questions about your first visit or would simply like to schedule an initial consultation with no treatment, please don’t hesitate to reach out or make an appointment online! At Renew & Restore Wellness, we love working with chiropractic newbies!

Resources

1) October 26, 2001. What makes the sound when we crack our knuckles? (Retrieved October 19, 2020).  https://www.scientificamerican.com/article/what-makes-the-sound-when/

What is a Webster Certified Chiropractor and Why Does it Matter?

You are pregnant and looking to find a good chiropractor in your area. Congratulations! While there are many amazing chiropractors in this world, not all are created equal when it comes to different specialties and techniques. This is no different when it comes to prenatal chiropractic care. To give you a better picture, in most chiropractic doctorate programs, we go through one trimester of education regarding the prenatal AND pediatric population. Out of the 227 credit hours we take to become a doctor of chiropractic, only 4 of these credit hours are dedicated to OBGYN and pediatrics! I don’t know about you, but if I’m going to any sort of specialist I would like to know that they have gone through more than 4 credit hours in that field. 

What does Webster Certified mean?

The International Chiropractic Pediatric Association (ICPA) is entirely dedicated to prenatal and pediatric chiropractic care, research and techniques. Specifically, they offer continuing education in which doctors of chiropractic can obtain a Certificate in Pediatrics from the Academy Council of Chiropractic Pediatrics (CACCP) as well as a Webster Technique Certification. The CACCP is the result of 200 additional training hours, a comprehensive examination, and two Practice-Based Research Projects. The Webster Technique is a specific analysis and treatment of the pelvis, which has been found to be extremely beneficial in pregnancy to improve fetal position as well as the birth process. Dr. Larry Webster, developed the technique after his daughter experienced a long and arduous birth. While Dr. Webster had adjusted his daughter throughout her pregnancy, he felt that chiropractic could play a bigger role in improving labor and therefore strove to develop an adjustment “for laboring women to help with the ease of birth." [1] Dr. Webster then went on to teach younger generations of chiropractors the technique, where it became an actual certification. Becoming Webster Certified now involves a 16 hour course and examination.

Why is it important to see a Webster Certified chiropractor?

Pregnancy is a time of drastic change in a woman’s body. Hormone levels are completely different and with this comes changes in laxity of ligaments and joints. Additionally, as baby grows, her center of gravity is changing and therefore different muscles are stretching and tightening. As a Webster Certified doctor, we are educated in these fluctuations and are able to specifically assess the pelvis in order to determine how the sacrum and sacroiliac joints are positioned. The pelvic floor is also extremely important during pregnancy! Depending on how baby is sitting in the womb can be indicative of whether the pelvic floor muscles are over-contracting or under-contracting. An overly strong or weak pelvis floor can impact the position of a baby as well as progression of labor. For a refresher on more specifics regarding the benefits of chiropractic care during pregnancy, check out this previous blog post. 

All of these things are unique circumstances that the everyday person isn’t experiencing and therefore the chiropractor who typically sees the everyday person isn’t well-versed in them. In order to maintain our certification through the ICPA we are required to complete continuing education specific to pediatrics and pregnancy. This means that we are continually being exposed to updated research, information and techniques to better care for pregnant women and kids!

Dr. Nikki is both CACCP and Webster Certified! To check whether or not your chiropractor is Webster Certified, or to find a Webster Certified chiropractor near you, click here. *Please note that just because someone is a member of the ICPA, does not mean that they have actually completed any of the post-graduate education, they have simply paid to be an ICPA member listed in their directory.

What if there isn’t a Webster Certified chiro in my area?

The International Chiropractic Association’s (ICA) Council on Chiropractic Pediatrics also offers a diplomate program specific for pediatrics and pregnancy. [2] This is a 3 year board-certified post-graduate program where doctors of chiropractic learn a great deal in regards to caring for a pregnant woman and her constantly changing body. To find a Diplomate in Clinical Chiropractic Pediatrics (DICCP) click here. 

Many people don’t realize that chiropractors can and do have specialties. In addition to pediatrics, there are chiropractors who specialize in sports, radiology, functional neurology, nutrition, acupuncture. [3] All of these specialties have diplomate programs which involve hundreds of hours of additional education, examination, and peer presentations. 

If you have further questions on finding a chiropractor with a specific specialty or are still unsure about whether or not you’ve found a Webster-certified chiropractor, please don’t hesitate to contact our office!

Resources

1. About the Webster Technique What is the Webster Technique? (Retrieved on September 29, 2020) https://icpa4kids.com/training/webster-certification/webster-technique/

2. ICA Pediatric Council (Retrieved on September 29, 2020) http://www.icapediatrics.com/diplomate-program/

3. American Board of Chiropractic Specialties (ABCS) (Retrieved on October 1, 2020) https://www.acatoday.org/Communities-Related-Organizations-American-Board-of-Chiropractic-Specialties

Three Benefits to Eating Seasonally

We just celebrated Labor Day, PSLs (pumpkin spiced latte’s) have been released, and come September 22nd, it will officially be Autumn! Not only does this mean a decline in temperatures outside, but it also means a change in the produce that is “in season”. With transportation and technology, here in the United States, we pretty much have access to any fruits or vegetables we want all year long. But there may something to the way our ancestors used to have to eat… seasonally! Today I want to talk about three benefits to eating a seasonally-based diet. 

1. It’s healthier for you

Food that is grown and consumed during its appropriate season has actually been found to contain greater nutritional value! A study, looking at broccoli, actually found that broccoli grown during the fall (its peak season) actually contained twice as much vitamin C as broccoli grown during the spring. [1]

When food is grown year-round, some of the processes that naturally occur during one season of the year have to be artificially induced during “off-seasons”. This process of artificially ripening or growing vegetables and fruits typically involves chemicals in which we aren’t really sure of the long-term implications. 

2. It is more cost effective

Often times, if you’re purchasing produce that is in season, it is probably local or didn’t travel overly far to get to your local grocery store. The less distance food has to travel, the lower the cost for transportation and that savings gets passed on to you, the consumer! Less travel time also means that fewer interventions are required to keep the fruit from ripening during transport. Not only is this better for your wallet, but it’s better for the environment too!

On top of transportation requirements, when a fruit or vegetable is in season, the crops are typically plentiful and so there’s a greater supply available. Based on the simple premise of “supply and demand” that we all learned in economics 101, if the supply is high, typically the cost is low and vice versa. That’s why you’ve probably noticed that strawberries are way more affordable in the summer than they are in the winter… because they’re naturally a summer crop! [2]

3. It tastes better

You may have been one of the many of us who took up gardening this year to maintain our sanity, and if you did, you’ve probably noticed that everything you’ve grown is much more juicy and delicious. While part of it may be that you did it yourself, when produce is able to go through the entire growth and ripening process on the tree, vine or plant, it is going to naturally have more flavor! In order to keep up with demand and transportation, often times produce is picked before it’s actually ready and then continues the ripening process en route to or at the grocery store. That’s also why fruits and veggies purchased at your local farmer’s market tend to taste so much better. 

So now that the end of September is quickly approaching, what foods should you consider working into your seasonal meal plan?

Some of my favorite Autumn vegetables that can be found in Texas include okra, peas, leeks, green beans, bok choy, and mushrooms. For a delicious Whole 30 and Paleo Potato Leek Soup, check out this link. Some of my favorite Autumn fruits include persimmons, pears, apples, figs, and plums. I find a lot of people haven’t tried a persimmon before, so if that’s you, this is a great time to try something new! For an idea on how to throw together a tasty Autumn fruit salad check out this link. Some other great seasonal herbs include basil, lavender, green onion, chives, mint, oregano, and parsley. [3]

What are the easiest ways to get my hands on some local in-season produce?

1. Farmer’s Markets are always a good option, because you’ll have a decent selection to choose from. With Covid-19 restrictions, you may have a harder time finding one, but I have definitely been starting to see some farmer’s markets in my area pop up. To find a farmer’s market near you, click here. 

2. Join a co-op. Food co-ops have been around for over 150 years and is basically a food distribution organization that partners with local famers to distribute local produce and meats to members of the community. Typically with a co-op, you’ll either pay a monthly membership which includes a certain amount of fresh and seasonal foods or you order select items in advance. With this option and a farmer’s market, you’re also supporting small business owners (local farmers) and you’re helping protect the environment.

3. Read signs and labels at your neighborhood grocery store. In most grocery stores, the signs in the produce section will tell you where that product is from. If the signs don’t tell you, the packaging and/or label will for sure. For example, Whole Foods will usually have mushrooms that are from Texas and mushrooms that are from Mexico… I tend to go with the ones grown in Texas since that is where I live.  

Eating a seasonally-based diet is a fun and wonderful way to consume a variety of foods and nutrients! Every crop has a slightly different harvest time, so each month research which fruits and vegetables are readily available in your area and then work them into your meal plan! A great resource for this is https://www.seasonalfoodguide.org. See something you’ve never tried before? That’s a perfect opportunity to try a new recipe and introduce your family to a different food and flavor!

If you have specific questions about seasonal eating, feel free to reach out. We also have a continually updated page on our website of Dr. Nikki’s favorite recipes, so be sure to check back regularly!

Resources

1. February, 2008. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. (Retrieved September 10, 2020). https://pubmed.ncbi.nlm.nih.gov/17852499/

2. October 15, 2019. 4 Reasons To Eat By The Seasons + What Is In Season Right Now. (Retrieved September 10, 2020). https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

3. https://www.seasonalfoodguide.org/texas/late-september