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4 Reasons to Choose the Farmers’ Market

I love bringing Mother Nature’s bounty into my kitchen — seasonal, fresh, locally grown.

Love farm fresh foods! As a functional nutrition therapist and someone who truly believes in the power of food to heal.
It’s a way of nourishing my body (my family’s) with fresh, delicious, nutrient-dense foods. It supports the local economy. And it helps our planet planet.

In these challenging times when so much feels out of our control, it’s a powerful way to take action and feel empowered.

Here’s why I believe shopping at farmers’ markets is one of the best choices you can make for your health. And why you’ll feel amazing doing it too:

Fresh, Nutrient-Dense, and Delicious

When you buy local, you’re getting fresh, peak-season produce that’s packed with nutrients. Harvested and delivered within 24–48 hours, it’s as fresh as it gets — no long-distance shipping, no weeks in storage, just the best of what nature has to offer.

Why does this matter for your health?

  • More Nutrients: Local food is richer in nutrients because it ripens naturally. It retains more vitamins, antioxidants, and phytochemicals that support your health. Unlike produce picked early for long transport.
  • Better Flavor: Naturally ripened food simply tastes better. It’s packed with rich flavors and aromas. Each bite a more joyful, satisfying experience.
  • Variety and Freshness: Local farms often grow a wider range of produce. Even heirloom varieties you won’t find at the supermarket. More variety means more ways to nourish your body with diverse, nutrient-rich foods.
  • No ethylene gas. This is added to fruits  and vegetables  imported out of season to artificially ripen. The produce doesn’t fully develop its natural flavor, texture, and nutrient content. Which is why locally grown, in-season produce tends to taste better and offer more nutritional benefits.
  • Contains less (or no) pesticides. Farmers have to pay an extra fee to become certified organic. Some small-scale farmers use organic methods, but aren’t certified because they simply cannot afford the certification fees. Even if they aren’t organic, small farmers tend to use fewer chemicals than large, industrialized farms.

“Small, local farms offer more variety. Our industrial agricultural system uses a mono-crop system. But smaller, organic farmers may grow a variety of organic and heirloom produce, which you might not find at the supermarket.” —  Food Revolution Network

As someone who values nutrient-dense food in my own life, I know firsthand how much better I feel when I eat fresh, local, in-season produce. It’s an act of self-care that fuels me both physically, mentally & emotionally.

Support Your Local Economy — and Feel Good Doing It

In the current upheaval, many of us have become more mindful of where we spend our money. The consolidation in the food industry led to large corporations controlling much of what’s on our plates.  There’s something deeply satisfying about knowing that your money is supporting farmers, workers, and entrepreneurs in your community who are dedicated to providing quality food.

“When we eat local, we create the conditions under which people are able to live the lives they love. Statistics about the way dollars spent locally stay within a community fail to illuminate what this looks like for individual entrepreneurs and farmers, freelancers and artists, those with the itch to make beautiful things, those deeply invested in living lives wedded to the land.” — Civil Eats

  • Money Stays Local: When you buy from a local farmer’s market or co-op, your dollars stay in the community. It helps local businesses thrive, and creates jobs right where you live. You’re not funneling money into the pockets of massive corporations that prioritize profit over quality. Local food moves through fewer hands.
  • More Direct Impact: The money you spend on local produce goes directly to the people growing your food. There are fewer middlemen involved. So your purchases are directly supporting farmers who are committed to nourishing you and your family with food grown with care.
  • Join a Like-Minded Community: By buying local, you’re joining a network of people who care about food quality, health, and the broader impact of their choices. It’s a community of farmers, artisans, and consumers who are united by a shared commitment to making a positive difference — one meal at a time.

Building Connections, One Purchase at a Time

Shopping at a local farmer’s market isn’t just about food. It’s about connection. It’s an opportunity to learn more about the people who grow your food. And  to build a relationship with your community.

  • Building Relationships: Consider stopping to chat with the farmer who grew the tomatoes in you’re buying. Imagine  learning about the story behind your food, the care that went into growing it, and the impact it has on the land.
  • Join a CSA (Community Supported Agriculture). The CSA model began in Japan in the 1960s as a way to combat pesticide use in industrial farming, and helping farmers grow food for their communities with integrity and care. When you participate in a CSA program, you get a direct share of the farm’s harvest. This helps support farmers by providing upfront funding for their season. You’re investing in a system that values sustainability and community.

Ready to Start?

If you’re ready to embrace the power of local food, visit your local farmers’ market or check out CSA options in your area. Personally, I love getting my seasonal veggies from Central City Co-op — so lucky we can get farm-fresh produce in the middle of Houston!

Remember – every time you choose local food, you’re not just feeding your body — you’re supporting your community, protecting the planet, and contributing to a healthier food system. And honestly, what could be more empowering than that?

I invite you to visit a local farmer’s market this weekend — take a picture of what you pick up, and share it in the comments or on social media! Find a local farmer’s market here.

I’d love to see what’s in season near you and hear about your experience. It’s a simple way to get started on your journey toward healthier, more sustainable eating — and who knows, you might discover a new favorite food!

For More Empowerment

7 Benefits of eating Local Foods

Why Buy Local Food? It’s Healthier for You and Better for the Environment

References:

  1. Nestle, Mario. (2006). What to eat. New York, NY: North Point Press.
  2. Hyman, Mark. (2020. Food Fix: How to save our planet, our economy, our communities, and our planet – one bite at a time. New York, NY: Little Brown Spark, Hatchette Book Group.

Updated from February 2018 post 

Organic or Not?

One the most frequent questions I get is, does organic produce make a difference?

The short answer is yes. Choosing organic produce is not only better for our health, it’s also better for farm workers and for the environment.

Conventional produce is grown with pesticides. These chemicals kill anything that wants to destroy food while it’s growing. Pesticides improve crop yield, increasing the quantity of fruits and vegetables. Pesticides also leak into the soil and water. People who eat organic foods have lower levels of pesticides in their bodies. Growing evidence indicates that pesticides cause health problems.  Different pesticides are associated with a variety of toxic effects.

  • Nervous system
  • Hormone system
  • Carcinogenic
  • Skin, eye, and lung irritation

Children are especially vulnerable. Pesticides pose a risk to vital organ systems that continue to grow and mature from conception throughout infancy and childhood. Exposure to pesticides and other toxic chemicals during critical periods of development can have lasting adverse effects both in early development and later in life. A particular issue to me is that pesticides are associated with increased risk of Parkinson’s.

[su_expanding_quote_without_link alignment=”full” source=”Stephanie Sacks, What the Fork are You Eating” full_quote=”Depending on doses, some pesticides can cause adverse effects on human health including cancer, acute and chronic injury to the nervous system, lung damage, reproductive dysfunction, and possible dysfunction to the endocrine and immune system. Low-dose, long-term exposure to endocrine-disrupting chemicals found in pesticides have adverse effects on overall human health “including links to infertility, cardiovascular disease, obesity, cancer.” short_quote=”Some pesticides can cause adverse effects on human health including cancer, injury to the nervous system, reproductive dysfunction, and possible dysfunction to the immune system.”]

Pesticides are harmful to farm workers. All health risks associated with ingesting pesticides in food are compounded by inhaling and constantly being exposed externally to pesticides.

[su_expanding_quote_web alignment=”full” source_site=”Civil Eats” source_url=”https://civileats.com/2013/08/09/pesticides-taking-toll-on-farmworkers/” full_quote=”There are an estimated 5.1 billion pounds of pesticides applied to crops annually in the United States, and thousands of farmworkers each year experience pesticide poisoning. It is well-documented that a significant number of the nation’s estimated 1–2 million farmworkers and their families are exposed to toxic pesticides. These exposures result in serious short and long-term health impacts, including stinging eyes, rashes, blisters, nausea, headaches and even death. Long-term impacts include delayed and include infertility, birth defects, endocrine disruption, neurological disorders and cancer.” short_quote=”1–2 million farmworkers and their families are exposed to toxic pesticides resulting in serious short and long-term health impacts”]

Pesticides are destructive to “non-target” wildlife like honeybees and butterflies.  Applied through mechanical sprayers, pesticides get absorbed into the soil, run off into our water and damage the environment.

[su_expanding_quote_without_link alignment=”full” source=”Joel Fuhrman, Super Immunity, The Essential Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free” full_quote=”The Environmental Protection Agency reports that the majority of pesticides now in use are probable or possible cancer causes. Studies of farm workers who work with pesticides suggest a link between pesticide use and brain cancer, Parkinson’s disease, multiple myeloma, leukemia, lymphoma, and cancers of the stomach and prostate.” short_quote=”The Environmental Protection Agency reports that the majority of pesticides now in use are probable or possible cancer causes”]

The longer answer on choosing organic is cost. Organic produce IS more expensive. But in the long-term, it’s an investment in better health and quality of life. This means less money on doctors and medicines. That said, it’s not possible to buy all organic. The key is to learn which foods have LOTS of pesticides and which aren’t so bad. I prioritize using the EWG: Dirty Dozen Guide and shop those organic or we consume less of them if they’re not organic. And I buy conventional EWG: Clean 15.

CAVEAT: It’s important to minimize exposure to pesticides, but regularly eating fruits and vegetables (even with pesticides) is more important not eating them at all. Less than one-third of adults in the US gets the recommended amount, the rates are even lower for teens. Eating plenty of vegetables and fruits is one of the healthiest choices we can make. They are loaded with nutrients beneficial to our health:

  • fiber
  • vitamins
  • minerals
  • phytochemicals (natural chemical compounds in plants)

It’s the mix of those nutrients that’s most helpful and protective. And we get that mix by eating a variety of plant foods.

I believe that as more people buy organic, increased demand will help bring down the costs of organic produce and also make organic food more available and accessible.

What To Do?

  • Use the EWG: Dirty Dozen Guide and EWG: Clean 15
  • Buy local as much as possible for freshness, taste and nutritional value. Even if it’s not organic, local farmers are much more in tune with the crops, and the produce will be fresher than transported for long distances. By making the choice to buy local we local farmers.
  • Use Community Supported Agriculture . Basically, a farmer offers “shares” of freshly  harvested vegetables, and we pick up a weekly box of seasonal produce throughout the farming season
  • If using conventional produce, peel fruits/ vegetables on the “dirty” list and discard outermost leaves of lettuce and cabbage
  • Always wash produce whether organic or not

Organic Foods on a Limited Budget

6 Ways to Eat Organic on a Budget

Originally published April 2017

What to Eat for Energy and Focus: Macronutrient Guide

If you struggle with brain fog, low energy, mood swings, or hormonal imbalances — or you’re a leader seeking to improve employee cognitive performance — your brain health depends on nutrient-dense macronutrients that support not only brain cells but also the crucial gut-brain axis.

Macronutrients — carbohydrates, fats, and proteins — provide the essential building blocks and nourishment your brain and gut need to function optimally. The quality and balance of these nutrients are key to improving mental clarity, emotional resilience, and sustained energy.

What Are Macronutrients & Why Do They Matter for Brain & Gut Health?

Macronutrients are the nutrients you need in large amounts to sustain life and promote health. They:

  • Provide glucose and other nutrients that fuel your brain

  • Support healthy gut microbiome which communicate directly with your brain through the gut-brain axis

  • Build the structural components of neurons, hormones, and neurotransmitters

  • Regulate inflammation, mood, and cognitive function

A balanced intake of nutrient-dense macronutrients strengthens the gut-brain connection, which is vital for mental well-being, hormonal balance, and energy regulation.

🧠 Protein: Essential for Neurotransmitters, Hormones & Resilience

Protein builds more than muscle. It provides the amino acids needed to create dopamine, serotonin, acetylcholine, and stress-regulating hormones.

Whether omnivore of vegetarian, it’s essential to get sufficient protein for your brain and body. And quality matters. Choose grass-fed, pasture-raised, or wild-caught sources, instead of factory-farmed meat and farm-raised fish.  Choose nature’s plant-based protein rather than man-made (artificial meat burgers)

✅ Best sources:

  • Wild-caught fish (salmon, sardines, mackerel)
  • Pasture-raised poultry
  • Lean meats – bison, elk, venison – occasional grass-fed beef and lamb
  • Pasture-raised eggs
  • Properly prepared legumes or tempeh

These proteins:

  • Provide all 9 essential amino acids
  • Support mental clarity, mood stability, immune strength
  • Deliver nutrients like B12, iron, zinc, and creatine often lacking in plant-only diets

Vegetarians:

It’s important to consume a variety of plant proteins to meet your amino acid needs. Some top vegetarian protein sources include:

  • Lentils and legumes (beans, chickpeas, peas)
  • Tofu, tempeh, and edamame
  • Quinoa and amaranth
  • Nuts and seeds (chia, hemp, pumpkin)
  • Whole grains (brown rice, oats, barley)

While many plant proteins are incomplete individually, combining diverse sources throughout the day helps ensure you get all essential amino acids.

For detailed vegetarian protein options, see Top Vegetarian Protein Sources.

👉 Brain Tip: For optimal brain and hormone health, emphasize diversity: fatty fish and poultry most days, with lean wild red meat occasionally.

🧠 Carbohydrates: Natural Glucose + Fiber for Brain Energy and Gut Health

Carbs are your brain’s preferred fuel—but quality matters. We want natural glucose, not refined, man-made sugars that spike and crash energy.

Carbohydrates from nature come from whole foods loaded with fiber and micronutrients that nourish the gut-brain axis, regulate blood sugar, and support neurotransmitter production.

✅ Best sources:

  • Leafy greens and cruciferous vegetables
  • Colorful vegetables
  • Tubers and root vegetables
  • Legumes
  • Fruits (moderation)
  • Whole grains

These carbs:

  • Provide clean brain fuel (glucose)
  • Feed the gut microbiome, boosting mood and immunity
  • Support tissue repair, neurotransmitter production, and joint health

👉 Brain Tip: Chronically low-carb diets may lower serotonin and GABA levels, leading to anxiety or sleep issues. Don’t fear carbs—skip man-made carbs and choose carbs from nature

🔢 How Much Macronutrients Do You Need?

Your ideal macronutrient ratio is unique, influenced by genetics, lifestyle, stress, age, and digestive health.

Here’s a general range to support brain function, blood sugar stability, and o

  • Carbohydrates: 30–40%
  • Fats: 30–40%
  • Protein: 20–50%

Use these as starting points and adjust based on your body’s feedback.

🔎 How to Find Your Bioindividual Macronutrient Ratio

The ideal ratio should help you feel:

  • Energized and focused
  • Calm and emotionally balanced
  • Satiated, without cravings or crashes

Use the guide below to assess:

✅ Balanced Ratio
⚠️ Imbalanced Ratio
Cravings Full, no cravings or snacking Still hungry or craving sugar
Energy Steady, clear, resilient Tired, wired, or crashing
Mood Calm, focused, uplifted Anxious, foggy, irritable

Observe these signals to gauge if your macronutrient balance supports your brain and gut health

Steps to optimize your balance:

  1. Track your macros with apps like Cronometer or MyFitnessPal

  2. Keep a Food & Mood Journal for 1–3 hours after meals for 3 – 5 days to connect what you eat and how you feel

  3. Adjust your ratios based on your physical and mental responses over days or weeks

🌳 Choose Nutrient-Dense, Whole Foods for Brain & Gut Health

Quality matters as much as quantity:

  • 🌈 Eat a variety: Different proteins, seasonal carbs

  • 🐄 Choose ethical animal foods: Grass-fed, pasture-raised, wild-caught

  • 🍅 Eat seasonal and local produce to maximize nutrient density and minimize toxins

  • 🚫 Avoid processed foods, refined sugars, and industrial seed oils

Refer to the EWG Dirty Dozen & Clean 15 for produce guidance.

🧠 Final Thought: Your Brain Thrives on Nutrient Dense Food

Macronutrients are more than just numbers—they’re the building blocks of your energy, emotions, and resilience. By choosing carbs, fats, and proteins from nature in the best ratio for you, you build a lifestyle that supports:

  • Mental clarity and productivity

  • Emotional resilience

  • Hormonal balance

  • Sustained energy and vitality

Start tuning into your body’s signals, nourish your gut and brain with quality carbs, fats, and proteins, and experience lasting improvements in your health and well-being.

Ready to support your brain and gut health with nutrient-dense real food?

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