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Local Food

Local, Seasonal Foods are Superfoods

By Abby Quillen

What should you eat for optimal health? That question has inspired wildly contradictory dietary trends from Low-fat to Raw Vegan to Paleo to Keto, each backed by health claims and scientific studies. However, nobody will ever discover a one-size-fits-all optimal human diet because we didn’t evolve to eat the same thing. Throughout most of history, whether humans hunted and gathered, raised animals, or cultivated crops, they ate a menu of local foods that shifted with the seasons. All traditional diets emphasized seasonal eating.

In the past hundred years, the industrialization of agriculture and the invention of refrigeration radically remade our diets. Today, 70 percent of the American diet is processed, and the fresh foods in your grocery store were likely imported from all over the globe. However, locavore, Farm to Table, and Farm to School movements are flourishing for good reason. Exotic superfoods may be trendy, but the foods grown near you are usually the freshest, most nutritious, healthiest, and most flavorful foods you can eat. Even a modest change to eating more local and seasonal foods can bring health, environmental, and culinary benefits.

Eating seasonally may require a mindset shift and some effort, because most modern Americans weren’t raised doing it. But the benefits are worthwhile! Keep reading to learn why local, seasonal foods are superfoods and discover ways to shift to a more seasonal diet.

The Case of the Missing Nutrients

The industrial food system has brought convenience, but the price tag is high, both for human health and the health of our ecosystems. First of all, we’ve lost an incredible amount of food diversity. In 1903, 408 types of peas were available in commercial seed catalogs; by 1983, there were 25 available pea types. More than 300 varieties of sweet corn in 1903 dwindled to 12 in 1983; 544 cabbage varieties in 1903 diminished to 28 in 1983.

Here’s the problem: Modern crops are significantly less nutritious than the crops our grandparents ate. Farmers must select crop types for yield and their ability to be transported and stored, rather than for nutrition. Moreover, soil depletion and rising carbon levels in the atmosphere may further contribute to the declining nutrient values of our food. The USDA has monitored the nutrition in crops since the late 1800s, and the data is troubling. According to one analysis, an orange today contains eight times less vitamin A than an orange your grandparent would have eaten. Broccoli contains less than half as much calcium as it did in 1950.

[clickToTweet tweet=”Exotic superfoods may be trendy, but local, seasonal foods are the real superfoods. #localfood” quote=”Exotic superfoods may be trendy, but local, seasonal foods are the real superfoods.” theme=”style1″]

To complicate the problem, nutrients degrade quickly after produce is picked. Conventional produce is often picked before it’s ripe, is shipped an average of 1494 miles, and is handled frequently and stored on shelves for days.

For obvious reasons, local produce is nearly always fresher than produce shipped from across the world.  And it may contain more nutrients in the first place because farmers growing food for local markets can choose crop types for nutrition and flavor, such as antioxidant-rich purple carrots and potatoes. Moreover, there’s a less understood reason to eat seasonal foods; by doing so, we tap into nature’s wisdom about what’s best to eat when.

Tap into Nature’s Wisdom

Because of the tilt of the earth, seasons exist everywhere, except for a small tropical band near the equator, which has minimal seasonality. In some regions of the earth, seasonal changes are extreme. In parts of Alaska, summer and winter temperatures vary by 100 degrees. Flora, fauna, and weather vary widely by region and and season, and it makes sense that our diets would vary accordingly, since they were once dependent on the local environment. The bottom line? We evolved to eat certain foods at certain times. And now that we’ve lost touch with which crops grow when, we may have lost a natural way to stay healthy during each season.

Consider these examples:

  • Summer crops (berries, fruit, snap beans, corn, cucumbers, melons, peppers, tomatoes, and summer squash) provide energy, hydration, and antioxidants to help people deal with the potentially damaging effects of summer sunshine.
  • Fall and winter crops (sweet potatoes, winter squash, chard, spinach, bok choy, and kale) provide large amounts of vitamin A, a nutrient that supports the immune system, just as seasonal illnesses are circulating.
  • Spring crops (watercress, pea shoots, wild nettles and greens) have anti-histamine effects in the body, which helps fend off spring’s seasonal allergies. (Nettles worked better than allergy medication in one study.)

The health benefits of seasonal eating go beyond ingesting antioxidants and phytochemicals. Eating is not only about nutrients; it’s about our relationship with the natural world, the source of all real food.

Humans are wired to be outside. Spending time in nature is therapeutic, healing, and necessary for human health. Reconnecting food to its true source by hunting or gathering wild foods, gardening, or visiting farms or orchards can be a powerful step toward better health. When you adjust your diet with local conditions, you must observe and relate with the environment outside the climate-controlled homes, buildings, and cars, where Americans now spend 90 percent of the time.

Invest in Healthier Ecosystems

The industrial food system, which was developed in the decades after World War II, features enormous single-crop farms and animal production facilities and relies heavily on chemical fertilizers. The system has been successful at increasing crop yields, making food cheaper, decreasing the need for farm labor, and increasing the availability of off-season crops. Unfortunately, the environmental costs for industrial agriculture have been huge and include mass extinctions, a biodiversity crisis, contaminated water ways, the rise of antibiotic-resistant bacteria, and pesticide toxicity.

In wealthy nations, food consumption is estimated to account for 20 to 30 percent of each family’s environmental footprint. Environmental life cycle food assessments are complicated, and it’s important to factor how the food is grown and transported to market. However, many studies suggest that even a small shift to local and seasonal eating may make a difference to the environment.  A research team found the conventional food distribution system emitted 5 to 17 times more CO2 and used four to 17 times more fuel than the local and regional food distribution systems in Iowa. A Canadian study estimated that replacing imported food with locally grown food in just the Waterloo, Ontario region would save transport-related emissions roughly equivalent to taking 16,191 cars off the road. According to another analysis, if everyone in the U.S. just ate one meal a week consisting of local and organic produce, we’d reduce our national oil consumption by 1.1 million barrels a week.

Step Outside of the Grocery Store

Seasonal eating goes against our always-available, fast-food culture, and it may not be intuitive if you weren’t raised doing it. Growing up in rural Colorado, nearly all of my family’s produce came from refrigerated cases at a national grocery chain. My dad grew a small vegetable garden one summer (an experience that had an enormous impact on me). Other than that, we didn’t grow food or visit farms or orchards. Most years, the apples and plums on the trees in our yard fell to the ground and rotted, as did the fruit on the trees around our neighborhood. Little of the wisdom my ancestors must have possessed about hunting or growing, storing, and gathering food was passed to me. However, I’m committed to eating more local and seasonal foods because it feels like the most nutritious, sustainable, and nourishing way to eat.

These days, my family and I garden, gather food, belong to a Community Supported Agriculture program, and regularly visit farms and orchards. We don’t stick to a 100-mile diet or eschew all imported foods. We enjoy coffee and imported oranges and bananas as much as the next family. But we do our best to heed some traditional wisdom and stay connected to our natural environment as we live our busy lives in the modern world.

Even a little local and seasonal eating may make a difference to your health, community, and local ecosystems. And it’s an amazing way to connect with the natural world and glimpse the beauty and wisdom pervasive there.

If you liked this post, you may enjoy these related posts:

  • Why You Should Sync Your Schedule with the Seasons
  • Dandelions are Superfoods
  • Simple Herbal Tonics: Brews for Beginners
  • Simplify Your Medicine Cabinet
  • 5 Winter Immunity Boosters
  • Finding Wildness

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Editor’s note: This is an updated version of a blog originally posted October 3. 2017.

September 5, 2022Filed Under: Family life, Gardening, Health, Nature Tagged With: Health, Local Food, Nutrition, Resilience, Reskilling, Seasonal cycles, Seasonal living, Seasonal wisdom, Wellness

7 Reasons to Join the Urban Homesteading Revolution

By Abby Quillen

My article about urban homesteading was featured on CustomMade’s blog, accompanied by some beautiful graphics. I’ll have lots more articles coming out soon! Jump on over to my portfolio or Contently page to see my latest published work.

7 Reasons to Join the Urban Homesteading Revolution

By Abby Quillen

I grew up in a fairly typical late-20th-century family. We lived a few blocks from the center of town. We bought all of our food at a chain grocery store—and much of it was instant, frozen, or packaged. I’d never spent much time around livestock or farms, but at a young age, I longed to grow a garden, bake bread, and cook from scratch.

When I was in college, I pored over back issues of Mother Earth News and devoured Living the Good Life, Helen and Scott Nearing’s memoir about homesteading in Vermont, which helped launch the back-to-the-land movement of the 1960s. At the same time, I loved living close to a city center—riding my bike and walking everywhere, spending the afternoon at the library or swimming pool, going to book readings and events, and living close to my friends. It was hard to imagine leaving all of it behind, although I always thought I might.

When my husband and I were considering buying our first house, we realized we might be able to combine the best of urban living with the best of the back-to-the-land movement. We weren’t alone: Around the time our son was born in 2008, a lot of people were talking about “urban homesteading.”

What is urban homesteading? In short, it looks different for every family. For mine, it means we live in a regular, ranch-style house in the city. In our backyard, we have a small flock of three chickens and a large vegetable garden that provides us with peas, greens, tomatoes, corn, squash, beans, and herbs. We compost. We cook nearly all of our meals from scratch, including bread, tortillas, and pizza crust, and we brew beer. We chop wood to heat our house, and we hang our laundry on a clothesline. We make most of our own household cleaners and personal care products out of simple ingredients, like baking soda and vinegar. Biking is our main form of transit. And we try to be intentional about the things we buy. For other families, urban homesteading includes keeping bees, raising rabbits, making clothes, or preserving food.

More than anything, urban homesteading is a mindset. It turns us from consumers who are disconnected from where our food and belongings come from into producers who use our hands to make some of what we need to live. Most of us have little desire to be as self-sufficient as the original homesteaders had to be and the back-to-the-landers strived to be. In my family’s case, we’re thrilled to take advantage of all of the wonderful elements of urban life, including farmer’s markets and grocery stores as well as chocolate, coffee, and cultural events.

In some areas, urban homesteading has become mainstream. Where I live in Eugene, Oregon, nearly everyone I know has a vegetable garden and a flock of backyard hens. It’s no wonder the movement is picking up steam. There are many excellent reasons to celebrate the revolution.

1. Homegrown food is safer, more nutritious, and tastes better.

When the latest salmonella or e-coli outbreak dominates the headlines, it’s comforting to know exactly where your food comes from and how it’s raised. And because vitamin content is depleted by light, temperature, and time, freshly picked produce grown near your house is more nutritious than conventional produce, which is transported an average of 1,494 miles before it reaches the grocery store.

An even more delicious reason to celebrate homegrown food is the flavor. Gourmet chefs use the freshest ingredients they can find for a reason. The first time I cooked one of the eggs laid by our hens, I couldn’t believe how large and yellow the yolk was or how delectable it tasted. And it’s easy to appreciate novelist Barbara Kingsolver’s zeal for sun-ripened garden tomatoes. “The first tomato brings me to my knees,” she writes. “Its vital stats are recorded in my journal with the care of a birth announcement.”

2. Urban homesteading encourages healthy movement.

When I started gardening and making more things around the house and yard, I noticed a side effect: I felt better. It’s not surprising. Digging the dandelions out of a raised bed, brewing an India Pale Ale, and peeling potatoes fall in line with the sort of daily activities most important for maintaining a healthy body weight, according to research conducted by Dr. James Levine at the Mayo Clinic. In Levine’s study, people were fed an extra thousand calories a day. Those who did the most daily non-exercise activity (as opposed to deliberate exercise for fitness) gained the least weight.

Non-Exercise Activity Helps Maintain a Healthy Body

And in a nine-country European breast cancer study, of all the activities and recreational exercise women partook in, household activity—including housework, home repair, gardening, and stair climbing—was the only activity to significantly reduce breast cancer risk.

We hear a lot about the dangers of sitting, and most of us have to sit for some part of the day. But increasing our movement in our daily lives can make a huge difference for our health and the way we feel.

3. Urban homesteading helps families connect with nature and the seasons.

Growing up in Colorado, I was fortunate to spend a lot of time hiking and camping. Gardening has given me an even more intimate connection with the natural world, since now I must work with it as a co-creator. And it has given my two young sons a wonderful relationship with plants and seasonal rhythms. They love the garden and beg to help plant seeds, pull weeds, and harvest. Every time one of them asks me if it’s pea or fig season yet, or recognizes an edible plant in someone’s yard, I smile. Those may seem like simple things, but for me as a kid, produce was something that was shipped across the country and delivered to a refrigerated section of the grocery store.

4. Urban homesteading is thrifty. 

It’s no coincidence the urban homesteading boom coincided with a worldwide economic recession. If you build your soil, save seeds, and tend your garden well, you can save hundreds of dollars on organic produce each season by growing your own. Keeping chickens can also save you money. We estimate that our eggs cost $3.35 a dozen (in organic chicken feed) at the most, compared to $5 to $7 for similar eggs at the health food store. However, we were lucky to inherit our chicken coop, so others may have to include that expense as well.

Cooking from scratch saves us the most money. It’s not just that making stock, microbrews, and bread products from bulk ingredients is cheaper than buying them. As we’ve become better chefs, we’re also not as apt to go to restaurants, which used to be a huge drain on our finances.

Save Money in the Garden: 5 Tips for Thrifty Growing

5. Turning a lawn into a homestead makes productive use of land and supports healthier ecosystems.

In the memoir Paradise Lot, Eric Toensmeier and Jonathan Bates recount how they transformed their backyard—one-tenth of an acre of compacted soil in Holyoke, Massachusetts—into a permaculture oasis where they grow about 160 edible perennials. What was once a barren lot is now habitat for fish, snails, frogs, salamanders, raccoons, opossums, woodchucks, bugs, and worms. “Imagine what would happen,” Toensmeier writes, “if we as a species paid similar attention to all the degraded and abandoned lands of the world.”

Most of us don’t have the skills or desire to garden on the scale that Toensmeier and Bates do. But by planting a few vegetables, herbs, or fruit trees, we create habitats for birds, butterflies, and pollinators. And by composting kitchen waste, chicken manure, and fallen leaves, we improve the ecosystem that supports all life.

6. Gardening and creating things boosts the spirits.

Author Matthew Crawford traded his job at a Washington think tank for a career fixing motorcycles because working with his hands made him feel more alive. “Seeing a motorcycle about to leave my shop under its own power, several days after arriving in the back of a pickup truck, I don’t feel tired even though I’ve been standing on a concrete floor all day,” Crawford writes.

We’ve all experienced the thrill that comes from making or fixing something. In her book Lifting Depression, neuroscientist Dr. Kelly Lambert explains that association. “When we knit a sweater, prepare a meal, or simply repair a lamp, we’re actually bathing our brain in ‘feel-good’ chemicals,” she explains. Lambert contends that in our drive to do less physical work to acquire what we want and need, we may have lost something vital to our mental well-being—an innate resistance to depression.

I can attest to what Lambert says. Almost nothing is as satisfying as appraising a finished scarf or jar of sauerkraut, or cutting the first slice off a loaf of homemade bread. I have no doubt that creating something with my hands every day—even a meal—is imperative for my mental health.

7. Urban homesteading encourages families to live, work, and buy more intentionally.

These days, before we buy something impulsively, my husband and I are more likely to ask ourselves some simple questions. Can we make, fix, or do this ourselves, and is it worth the time and energy? Sometimes the answer is no. For me, canning and making clothing are not worth the effort. But just asking these questions makes our family more intentional about how we live and work, and what we buy.

As a society, we’re often encouraged to make decisions based on two variables: time and labor. When it comes to household tasks, it’s usually seen as preferable to save both time and labor. While making a stew will take longer and require more physical work than buying a can, the process is enjoyable and good for the body. In addition, the homemade variety is healthier, tastes better, and brings greater satisfaction. Equations look different when you add in all of the variables.

I hardly think of my family as urban homesteaders anymore, because the parts of the lifestyle that once seemed foreign and daunting, such as gardening, composting, and cooking from scratch, are now routine. They help us stay connected and make our lives feel richer. It’s powerful to produce some of what we need to survive, especially food.

Growing Cycle

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7 Reasons to Join the Urban Homesteading Revolution

7 Reasons to Join the Urban Homesteading Revolution
Infographic by CustomMade

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November 4, 2014Filed Under: Family life, Gardening, Household Tagged With: Bicycling, Cooking, Depression, Eric Toensmeier, Food Miles, Gardening, Intentional Living, Jonathan Bates, Kelly Lambert, Lifting Depression, Local Food, Matthew Crawford, Paradise Lot, Physical activity, Sustainability, Urban Homesteading, Urban Life, Urban living

From Farm to Table

By Abby Quillen

“Where do you get your wheat?” I was about to ask.

My husband and I were out for a rare dinner alone at a nice restaurant, which advertises itself as exclusively local and organic. Next to us, a floor-to-ceiling board announced the night’s specials next to a list of farms where the food was grown.

I had just interviewed a local wheat farmer for an article and heard about a number of farmers in the Valley, who are switching from growing conventional grass seed, long the main crop in this part of the world, to growing organic grains for local markets. I was curious if this restaurant bought its wheat from one of the farmers I’d heard about.

But just as the waiter leaned in, and the question was about to leave my lips, I thought of this spoof of Portland, Oregon from the new show Portlandia, and I couldn’t bring myself to ask.

It’s true – Oregon is in the midst of a farm-to-table restaurant boom. I’ve been to three restaurants in the last few months with boards listing local farms. One is decorated with a mural of the rolling hills where the restaurant’s produce is grown, and the menu includes photos of the smiling farmers who grow the food.

Of course, farm-to-table restaurants are not new. Alice Waters has been serving up local, organic fare at Chez Pannise in San Francisco for decades. What is new about the locavore restaurants opening in this area is that more and more of them are affordable. One of the restaurants I ate in is a brew-pub and another serves “healthy fast food”, with all dishes under $10.

Moreover, just as the clip of Portlandia suggests, local restaurateurs (as well as grocers and bakers) seem to be forging closer relationships than ever with local farmers – and all parties are coming out ahead.

“It became a heck of a lot more fun to farm,” the wheat farmer I interviewed told me about his farm’s switch to growing food for local markets. “It’s infinitely more rewarding than just growing a product for a guy that you never know.”

We consumers might be the biggest winners. I’m a huge advocate of growing a garden, shopping at farmers’ markets, and cooking from scratch, but the reality is, Americans eat out a lot. In a 2006 survey, the average American family spent 42 percent of their food budget in restaurants.

When restaurants buy from local farms, our meals are more nutritious and taste better, since the food hasn’t made the 1500-mile road trip most produce takes before consumption in the U.S. And just think about all of the pollution and carbon not spewing into our air, and all of the money staying within our communities.

Besides, as a consumer, you can always put down the menu, ask the waiter to save your seats, and go meet the farmer who grew your wheat.

Are farm-to-table restaurants cropping up in your area? What do you think of the trend? I’d love to hear your thoughts.

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April 11, 2011Filed Under: Gardening, Health, Social movements Tagged With: Farm-to-Table Restaurants, Living Locally, Local Economy, Local Food, Organic Agriculture, Organic Food, Sustainable Agriculture, Sustainable Food

Ten Top Chefs Dish Up Local Cuisine

By Abby Quillen

Travel Oregon is promoting Oregon right now with the Oregon Bounty Wanderfeast:

From the wine crush in Applegate Valley to the chanterelles hiding in the Coast Range to the fish and game that frolic in every nook and cranny of Oregon, ten top chefs will chase after ten of Oregon’s finest epicurean products. It’s ten weeks of foodie bliss, from one end of Oregon to the other.  And you’re invited to come along.

During Week One, a chef visits a farm , milks a cow, picks fruit and herbs, and makes a soft cheese. Week Four features a chef, who harvests heirloom pears near the base of Mount Hood, and prepares a local fish dish with them. And check out Week Five, where my sister brews up a one-of-a-kind “Artisan Spirits” out of juniper, purple thistle, and sage she finds near the Painted Hills of Eastern Oregon.

[youtube=http://www.youtube.com/watch_popup?v=r_19rmzSH_M]

October 20, 2010Filed Under: Herbs, Whole foods cooking Tagged With: Cooking from scratch, Gathering, Local Food, Oregon, Oregon Bounty Wanderfeast, Organic Food, Travel Oregon, Whole foods cooking

A Local and Organic Revolution in the Colorado High Country

By Abby Quillen

A Local and Organic Revolution in the Colorado High Country

I lived in Central Colorado for more than half my life, and I loved many things about living there. I hiked the foothills most mornings and looked out on the valley where the massive Sawatch Range meets the Sangre de Cristos. I rode my bike and walked everywhere. I cross-country skied most weekends during the winter. The air was clean. I knew all of my neighbors.

But when I moved to Western Oregon, I was blown away by the food. Almost everyone has a backyard garden. The farmer’s market goes from April to November, overflowing with local, organic produce, wild berries, mushrooms, nuts, honey, meat, and eggs. We can choose from a dozen or more CSA’s. Small health food stores are open from early morning to late night in every neighborhood, stocked with affordable organic food – most of it local. I felt like I’d moved to Eden.

Well, Central Colorado is starting to feel a lot more like Oregon.

We first visited our friends Jon and Shannon and their two kids in Hotchkiss. They’re homesteading about 80 acres of land there. They built a beautiful passive solar house, and they have a sprawling garden, a greenhouse, an outdoor kitchen, and a pond.

But Hotchkiss and Paonia are on the fertile Western Slope of Colorado – an area long known for its plump, juicy peaches. As we meandered through canyons and over mountains toward my hometown, I imagined we’d find it much the way we left it – a veritable food desert.

The mountain towns of Colorado were not true food deserts, a term coined to describe inner cities with no access to foods needed to maintain a healthy diet. When I was growing up there, Salida had three small grocery stores, and they were stocked with produce. But it was all trucked in from unknown locations thousands of miles away, and none of it was organic. When my husband and I moved back to the area for a year in 2001, we could sometimes find a few heads of locally grown, organic lettuce in the refrigerator of a tiny health food store.

But now Salida has a bustling farmer’s market every Saturday, which is teeming with fruits and vegetables, all grown in the area. I ran into a friend picking up his CSA share – a huge box overflowing with lettuce, basil, zucchini, vine-ripened tomatoes, and more.

My friends Dave and Suzanne of the Morgan Center for Earth Literacy invited me to their property, where they’re growing an enormous amount of organic produce in the shadow of Mount Shavano. They’re raising chickens and stocking an old-fashioned root cellar with preserves. They sell produce, flowers, and Dave’s homemade green chili and tortillas at the Saturday Market.

A store opened this year in downtown Salida selling cheeses and meats, fruits and vegetables – all grown and made in the region.

This part of Colorado is at 7,000 feet elevation and gets only about 10 inches of precipitation a year. It’s a climate and terrain that can be challenging for gardening. (Just 60 miles away, Leadville’s average growing season is 25 days.) So if the local, organic movement is revolutionizing this part of the world, I wonder what’s happening elsewhere.

Is a local, organic movement sprouting where you live too?

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September 20, 2010Filed Under: Gardening, Health Tagged With: Central Colorado, Farmer's Markets, Local Food, Morgan Center for Earth Literacy, Organic Food, Organic Gardening, Salida

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