By Whole Health Nutritionist • Tuesday, September 30th, 2014
When fall hits, and the weather is cool and crisp, I love to exercise outside as much as possible. What makes exercise of any kind even more enjoyable is thinking of all the delicious and beneficial foods I can eat that will help me to feel stronger and recover faster.
Certain compounds found in foods, such as nitrate and branched chained amino acids, have been shown to help fuel fitness. Nitrate is a compound with the ability to increase the amount of oxygen delivered to working muscles. More oxygen to muscles means less fatigue, thus allowing for longer and more intense activity. Dietary nitrate can be found in the following foods:
• Butterhead lettuce
The Healthy Living Café makes delicious beetroot juices- experiment by trying one an hour or so before you exercise. Take note of any changes you feel!
The primary role of branched chain amino acids (BCAAs) is to assist in the growth and repair of muscle protein. This results in less muscle breakdown and decreased soreness. In addition, BCAAs can function as a fuel source when our body has used up all of our carbohydrates stores. Foods high in BCAAs include the following:
• Lean meat
• Beans and lentils
• Whole grains
• Nuts and seeds
• Dairy products
Quinoa is a delicious whole grain that provides a healthy dose of BCAAs- try this tasty Curried Quinoa and Apples recipe for dinner tonight!
Not only is it important to incorporate foods that help fuel the body, but also think about incorporating foods that help to heal the body. Incorporating anti-inflammatory foods into your diet can help to mend sore joints and muscles. Some of the best anti-inflammatory food choices include:
• Tart cherry juice
• Turmeric spice
• Foods high in omega-3 fatty acids like salmon, nuts, and seeds
• Antioxidant rich fruits and veggies like berries, kale, and mushrooms.
Interested in learning more about managing aches and pains to improve daily life and activity? Join in-store nutritionist, Victoria Bruner MS, RD, and Physical Therapist, Sue Dodge MS, PT, for a FREE learn by tasting store tour on Wednesday October 8th from 6:00-7:30 PM. Click here to sign up! We will be discussing corrective exercises, like Redcord and Postural Restoration, which help to decrease pain, build strength, and improve performance. Afterwards, we will taste our way through Healthy Living Market, highlighting beneficial foods that help to decrease pain and inflammation and improve athletic performance.
By Jackie Cooper • Monday, September 29th, 2014
Healthy Living was so proud to be a presenting sponsor of the first ever EAT x NE festival on September 19th-21st at Oakledge park in beautiful Burlington, VT. This FREE 3-day celebration of Vermont food was a great success with over 8,000 attendees throughout the weekend. The goal of Eat by Northeast was to strengthen Vermont’s local food movement by welcoming the entire community to a free, all-ages festival with goals to:
- raise an estimated $20,000 or more in donations to local food non-profits
- educate entrepreneurs, families and gardeners on the business, preparation and cultivation of local food
- celebrate our vibrant culinary tradition through fun gatherings at the peak of our abundant harvest
There was free music, great local food vendors and over 30 free seminars from the best entrepreneurs, chefs, and champions of the local food movement in VT. We played a role in many of the happenings over the three day festival and we’d love to show you some highlights!
On Friday, we took part in the Brewhaha which featured over 20 of the region’s breweries, cideries and wineries. We were happy to be there both Friday and Saturday night pouring local wine for attendees. We poured wine from Boyden Valley Winery, Shelburne Vineyard, East Shore Vineyard, Lincoln Peak and Fresh Tracks and had samples available of local Vermont cheeses.
On Saturday, our Learning Center duo was on site teaching kiddos cooking magic. It started in the Oakledge Pavilion at 11 AM with Kids in the Kitchen: Local Veggie Samosas. Kids had a ball making Samosas (crispy little veggie-packed pastries) in this hands-on session with Chef Clarina Cravins. It’s fun to allow kids to try new foods, and it was certainly a crowd-pleaser! Learning Center Chef Clarina Cravins loves teaching Kids in the Kitchen classes, and offers them every week at our Learning Center. Check out a full schedule here.
Next up we had our Demo Coordinator, Erin teach proper storage and creative cooking techniques with root veggies. Erin invited the crowd to join her up front as she sampled different recipes and explained how she made them along with some super tips and tricks she’s found while preparing these foods. This session turned into an informative Q&A time where everyone left with new knowledge to bring home to their kitchens. Thanks Erin! Make sure to check out all the awesome demos that Erin sets up in the store. Whether is a vendor coming in to sample their product or a recipe she whips up and serves, chances are you won’t want to miss it so click here to check out what she has going on.
At 1 PM, we were back under the pavilion for another Kids in the Kitchen class. This time, Clarina and Brian taught kiddos how to prepare Apple Crisp! Clarina started the class explaining a bit about apples and what to look for when purchasing them. Then everyone was treated to warm apple crisp with Cabot cheddar cheese to snack on. Finally, the little bakers used local apples and King Arthur Flour and got to bring their crisps home to bake.
Next up, Kimchi 101. Kimchi is a traditional Korean fermented dish that’s packed with flavor, crunch and a healthy dose of probiotics. When quality kimchi costs about $8-10 per jar in the store, why not make your own? Our Demo Coordinator Erin shared with the crowd some tips and tricks on preparing Kimchi at home and there were plenty of yummy samples and great questions from the audience.
Next we were already into night two of the Brewhaha. The attendance on Saturday night was spectacular. Many people joined in the festivities but still the lines were manageable and the selection large.
This brings us to Sunday. Another beautiful day down at Oakledge in the sunshine. We had two sessions on Sunday, first up was ‘Use Up Summer Bounty with Grilled Flatbreads’. Chef Clarina Cravins, chef at Healthy Living’s Learning Center fired up the grill to demonstrate the fine art of grilled flatbreads. Flatbreads are inexpensive to prepare, fun, and versatile… a great way to use up local veggies, meats and cheeses. The outcome of these pizzas was so delicious I don’t think there was one leftover piece. Don’t forget that Clarina offers a variety of classes for adults every month in the Learning Center; from Ladies Night Out to Vegan and Vegetarian classes, click here for more information.
Shortly after the Flatbreads came one of our favorite activation’s, Homemade BBQ Sauces. BBQ sauces can expensive to buy – but they are easy to prepare at home. Pair it with some locally-raised meat, an you’ve got an award-winning summer meal. Two Healthy Living all stars, Chef Clarina Cravins and Meat Manager Colin Driscoll, taught and demod two amazing homemade sauces and gave tips on cooking grass-fed beef. Dishes included: Teriyaki sauce with grass fed beef and Smokey Onion BBQ sauce with Local Pork.
Last but certainly not least, the whole Healthy Living gang came together to grill up sausages! Our house-made sausages, made from all local meats are one of our house-made specialties, and the best in town! We served up sweet and hot Italian and cheddar beer brats, come check out all of our freshly made flavors in our full-service meat case. People were thrilled when they found out these amazingly tasty treats were being served for FREE! We had such a good time grilling that even Gov. Shumlin stopped by to say hello and share some laughs with us as our busy weekend was beginning to wind down.
It was a busy yet rewarding weekend of fun. We were so happy to be part of this event and we already can’t wait until next year! Want to see more? Check out the EATxNE website by clicking here.
By Jackie Cooper • Friday, September 26th, 2014
SAVE THE DATE! OCTOBER 10th!
HEALTHY LIVING’S FALL “FRESH OFF THE TRUCK” SALE
For one day you’ll find amazing prices on fall produce. We’ll have farmers on hand with massive amounts of absolutely fabulous produce. Stuff like pomegranates, butternut squash, brussels sprouts, apples, potatoes and lots more! Vendors will be on site from 11 AM – 5 PM, the sale prices will be good all day, or while supplies last.
babay bella mush 8 oz…………$2.79
Black River Produce:
Burnt Rock Farm:
purple viking potato……………..$1.09
Upper Valley Produce:
loose apples – mac, empire, cortland, fuji……..$0.69
By Jackie Cooper • Tuesday, September 23rd, 2014
Four years ago I walked into Katy Lesser’s office and gleefully announced that I wanted to grow food in the parking lot of Healthy Living Market. To my delight and surprise, Katy’s reply was an enthusiastic, “Great! When can you get started?” I have to confess I didn’t have any specific ideas for plantings. but in my mind I knew that a market like Healthy Living could be a model for the rest of the community. I wanted to see more food grown in urban places in a way that could be both inspiring and educational. I remember the first day of planting; it was just me on a wet and really cold morning and I had 20 big blueberry plants to dig into the landscape.
I thought to myself, “This can not fail! Please little plants; grow, grow, grow.” That year I planted currants, seaberry, hardy kiwi and grapes, mostly haphazardly, around the landscape. I planted a kitchen garden, which I have done each year and have to admit of all the agricultural projects I work on, that little 20 x 20 space is really special to me.
Fast forward to 2014 – I walked back into Katy’s office and proclaimed that I wanted to start converting the islands beds into edible forest gardens. I wanted to recreate the beds as edible ecosystems that mimicked the structure and function of a natural forest. Almost breathlessly, I tried to communicate that we would install the plants in polycultures, dynamic self organizing plant communities, that include medicinal herbs, perennial vegetables, fruits and berries – all the while trying to increase biodiversity, utilize plants that accumulate nutrients, create habitat for beneficial insects and fix nitrogen in the soil. This time I thought for sure Katy would think I was a nut, and even if she is an avid gardener she would think my idea was a little far fetched. Again Katy said “Yes, yes, yes!”
When I started four years ago I was mostly ignored while standing outside tending the plants. Today I’m constantly asked about the gardens. In fact I had a community member once leave a note on the trellis saying how much they enjoyed seeing the garden come to life each year. Wowsa! At that moment I realized I’d done my job.
Thanks to Katy and staff for indulging the crazy gardener. The opportunity to work with Healthy Living Market has unquestionably given me the opportunity to grow my business, create jobs for other skillful gardeners and share my knowledge with enthusiastic gardeners.
See you in the garden,
Vermont Edible Landscape, LLC is a land planning business focused on the development of agro-ecosystems. We work with our clients to design, install and establish ecologically regenerative landscapes. We approach land management through an agrarian lens utilizing a variety of diverse biological disciplines. Our services include: Site Evaluation, Planning and Development. As an extension of our land planning business we run a small nursery that offers a wide range of planting materials to help support both residential and agricultural projects. We are solely focused on growing perennial plants that sequester carbon, produce food, fodder or medicine.
By Jackie Cooper • Tuesday, September 23rd, 2014
This blog post was written by our friends at Tangletown Farm! You can follow what they’re up to by clicking here.
It’s hard to believe we’ve been on our farm for almost two years now. We are learning so much about our fields and land, about the climate up here (windy) and about all the different things we can do with our farm.
Our animals are thriving, and we have a lot of them. We moved here and had to reinvent our portable coops for the meat birds because it is so much windier here than it was in Middlesex! It is exciting to be delving into understanding our farmland and evolving our farming practices to match.
As we do our chores each day, feeding birds, moving coops or cows, collecting eggs or stopping to scratch a pig belly, we are still in complete awe of how beautiful and peaceful it is here, and how healthy and content our animals are. We are raising about 10,000 meat chickens and 400 turkeys on pasture, free ranging this year. We are proud that our birds free range during the day and aren’t pastured in tractors or coops they can’t get out of. Seeing them wander, graze, sunbathe or choose a nap inside is a good feeling. We set out on our farming endeavor with the goal of raising animals with extreme care and attention. We are growing more and more animals, and figuring out how to do it so all have fabulous lives is fun and incredibly rewarding. We feel great about the progress we are making.
We have expanded our laying hen operation a lot. When we moved here we had about 150 laying hens. Last summer we received a loan from the Vermont Farm Fund (www.https://www.vermontfarmfund.org), we purchased another bulk feed bin, a flock of hens and what we needed to scale up. This year we started many more laying hens from chicks, and they have all just begun laying. We have about 1,000 laying hens now, and we are so excited to be pasturing them all, having them fertilize our fields, live an exceptional life, and lay us exceptional eggs.
We have been able to expand our pig farming as well. Before we moved and found this farm, we were struggling with the amount of driving we were doing, and found it very difficult to have lots of sows farrowing so far away from home. We spent countless nights sleeping in the pig barn in East Montpelier. We decided that if we couldn’t find a farm we were going to get out of the pig business. We kept getting outbid on farms and we lost a bunch of hope. We sold our sows. And then… we found our farm. We moved here with just a few feeder pigs, no sows, no good genetics to begin a new herd. We have spent the last two years rebuilding our herd and our genetics. It was a blessing in disguise because we now have ten gorgeous sows. We have had some great litters of piglets this year and and this coming spring we will have even more. We have created some great farrowing beds and are pleased with how well everything worked this summer.
There is so much more we could say, the stories are never ending! The best part about our move is how lucky we are to be a part of the community up here. There are so many farmers, of all different varieties, all willing to collaborate and share knowledge. There are lots of other great people and families too. We live right next to Parker Pie Company, which, if you’ve never visited, you should. It’s a great restaurant supporting many local farmers. Come up, enjoy a pizza (and a great beer), and then visit us!
The last cool thing for today: Our kids are up here, deep into our farm, learning and growing and enjoying life. The pumpkins in the photo with them are some of the pumpkins they planted and grew. Willa had quite the crop of cucumbers, too. We are doing the best we can to farm and live well, and make as much great food as we possibly can.
Don’t forget to become friends with us on Facebook because we are constantly putting new photos of the farm up there. Thanks!
By Wellness Manager • Friday, September 12th, 2014
Do you take Vitamin D? Healthy Living has a wide range of Vitamin D supplements. Below are some interesting facts about Vitamin D that most people may not know about.
Vitamin D the Sunshine Vitamin
New studies have linked Vitamin D deficiency with Dementia and Alzheimer’s Disease. David Llewellyn of the University of Exeter Medical School conducted the study and reported, “He and his team found that adults who were just moderately deficient in vitamin D had a 53 percent increased risk of developing dementia — the general term for any severe decline in mental ability — while the risk jumped to 125 percent for those who had a severe deficiency. Similarly, for Alzheimer’s disease — the most common type of dementia — the moderately deficient adults were 69 percent more likely to develop it, while the severely deficient had a 122 percent increased risk.”
Being Vermonters, this is a bit alarming due to the fact that 80-90% of Vitamin D is synthesized through sun exposure, hence the nick name the sunshine vitamin. Vitamin D deficiency has also been linked to seasonal Depression Disorder also known as SAD. Don’t fret, fellow Vermonters! Research shows that 15-20 minutes a day of sunshine is enough to fulfill the daily intake, especially if we include certain fish and Vitamin D fortified foods such as milk and some cereals in our diet. However, for the winter season (especially for the vegetarians and vegans) a Vitamin D supplement is wise; it will replace our lack of sunshine and help prevent Seasonal Affective Disorder. To check out the article for yourself click here. Enjoy what’s left of our beautiful Fall sunshine!
By Richie Snyder • Tuesday, September 9th, 2014
We were proud to be a sponsor of the 14th Annual Wine and Food Festival presented by Saratoga Performing Arts Center. Thousands of foodies attended this weekend long festival that featured a BBQ, Brews & Blues event, a Grand Tasting, and a Sunday Jazz Brunch! Healthy Living Market and Cafe was the featured establishment during the Grand Tasting in the Connoisseur Tent on Saturday.
Butcher Shop/Seafood Manager Paul Hoffman and his team prepared a classic steamship round that was brined for seven days and slow roasted for over eight hours. The flavor and presentation was amazing! The house made shrimp salad, foie gras, and charcuterie selections were also delightful.
Executive Chef Matt Buley along with Managing Sous Chef Heather Cuedek created a beautiful menu of distinctive and delicious finger foods for Guests to enjoy. The menu ranged from classic muffaletta on grilled focaccia to vanilla bean cheesecake bites.
We were also lucky enough to have three local cheese makers with us! Three Village Cheese, Netlle Mettle, and Vermont Creamery all had wonderful selections to sample. We proudly sell many of their cheeses in our Cheese and Bread Department. Special thanks to Cheese and Bread buyer Mark Smith and Wine/Beer Manager Charlotte Guyton!
Our Team worked really hard preparing and executing this wonderful event. Thank you to everyone who helped make it happen!
By Wine Manager • Monday, September 8th, 2014
Here at Healthy Living Market, Owen Roe has long been one of our favorite domestic wine producers. The wines, which hail from the Pacific Northwest, always provide exceptional quality for the price. For fifteen years they have been producing beautifully balanced wines from some of the most prized sites in Washington and Oregon. Their philosophy of low intervention, minimal processing, and hand harvesting, results in wines that are both elegant and expressive of the terroir from which they come.
Under the Owen Roe umbrella, there are several distinct labels; Owen Roe, Sharecropper’s, Corvidae, and O’Reilly’s. This means they are able to offer a wide variety of wines at different price points. Currently, we proudly carry O’Reilly’s Pinot Noir, Sharecropper’s Cabernet Sauvignon and Pinot Noir, Corvidae Rook (Merlot based blend), Owen Roe Yakima red (a blend of Cabernet Franc, Merlot, and Cabernet Sauvignon), Ex Umbris Syrah, Sinister Hand (Grenache based blend), and Abbot’s Table (Zinfandel and Sangiovese based blend).
The fruit for O’Reilly’s Pinot Noir is sourced from the Willamette Valley of Oregon. The wine is fresh and light, with bright cherry and raspberry flavors. O’Reilly’s is a great food wine, especially with salmon or mushroom dishes. The Sharecropper’s Pinot Noir is darker and richer on the palate, showing notes of baking spice and vanilla, along side the cherry and marionberry fruit. The Sharecropper’s Cabernet Sauvignon showcases fruit from the Columbia Valley of Washington. It is classic Washington State Cabernet, offering flavors of cassis, plum, and black olive. The fruit for the Rook comes from Columbia Valley and Yakima Valley Washington. The wine is soft and plush, with red and black fruit flavors. Owen Roe’s Yakima red is a beautiful Bordeaux style wine showing both power and finesse. Aromas of blueberries and violets are reinforced on the palate, along with a dark chocolate note. The Ex Umbris is an inky, bold wine featuring dark berry flavors wrapped in a silky texture. Sinister hand is Rhone style blend with complex flavors of currants, raspberry, mint, and black pepper. Abbot’s Table is a unique, richly structured blend. Spicy, floral, and dark berry flavors mingle harmoniously on the palate.
Come by today, and let our knowledgeable wine staff help you find an Owen Roe wine that fits your palate and your budget.
By Lead Bulk Buyer • Tuesday, September 2nd, 2014
Who we are:
Travis: Bulk buyer- ask him about tea, nuts, dried fruit, ordering, ETA’s
Julie: Bulk Replenishment Buyer- ask her about vegan products, ordering, ETA’s
Brittany: Bulk Stocker- ask her about tea and healthy snack suggestions
Frances: Bulk Stocker- ask her about baking tips
Connor: Bulk Stocker- ask him about dried herbs for meat seasonings
Why should I buy bulk foods?
You can buy the exact amount that you need. (If you need a teaspoon of a certain spice, you can spend less than a dollar for your recipe.) Buying in bulk also cuts down on packaging waste. All that packaging makes organic foods more expensive, here in Healthy Living’s Bulk Department we take that out of the equation allowing us to provide you the same quality, great foods at rock bottom prices!
How do you buy in bulk?
You can use a scoop for the spices and bins, or simply pull the black lever on the “gravity bins” while holding any container (plastic/paper bag, plastic cup) underneath. Write the PLU# (or bin number) on the white tags located all over the bulk department. The cashier will then calculate the price with the PLU#. Feel free to enter the price per pound into our handy bulk scale to get an idea of the dollar amount you are purchasing before getting to the cashiers!
If you need to measure the product, we have measuring cups and spoons in the bulk room, just knock for assistance!
How do the nut butter machines work?
It’s simple. On the left side of all the machines, there is a switch. Push it up and it starts right up. Find a bulk employee if it gets clogged or just slows down, we are happy to help!
Where is everything located?
- Snacks (popcorn, candy, trail mixes) are next to customer service, across from the chocolate/protein bars
- Soaps are in the cleaning supplies aisle
- The cooler is next to the salad dressings over next to the meat department, which has bee pollen, raw nuts, yeast, prunes and dates
- Coffee is across from the bagged coffee section, on the back side of our baking section
- Tea is to the right of the coffee, sharing the counter with tea strainers and various tea related housewares products.
- Salt/Pepper/Mushrooms are located on the wall between Grains and the Spice Section
- Rice and Gluten Free face each other near the Produce/Wine section
Here’s a list of products you wouldn’t guess we carry:
Baker’s yeast (cooler)
Bee pollen (cooler)
Pine nuts (cooler)
Teff Flour (grains)
Textured vegetable protein/TVP (grains)
Millet (gluten free)
Soap (non-foods aisle)
Empty capsules (spices)
Where do the nuts come from?
Brazil nuts- Bolivia
Cashews- Vietnam, India, Uzbekistan
Pine nuts- China
What are sprouted nuts?
We carry sprouted almonds (cooler), walnuts, sunflower seeds and pumpkin seeds. They are simply soaked in water. Sprouting promotes easier digestion and substantial increase in nutrients.
How do you cook grains and rice?
There are cooking instructions next to the labels on the bins. We also have magnets with information on cooking grains. They are located next to the grains and also on the spice section counter. Please take one for your fridge!
Is it cheaper to buy in bulk?
It generally always is. Cost depends on organic/conventional, its origin, and general price changes which happen due to a variety of reasons; drought and freezes being the main two. Check out the Mix-Your-Own Trail Mix endcap. We have selected a wide variety of products that go well together, these products range from Goji Berries, at $24.99/lb, all the way to roasted salted peanuts at $2.49/lb. You can pick and choose your favorite snacks, throw them in one bag, and pay $8.99/lb up at the registers. It’s a great deal!
Packaged: ~ $4.00/lb
Bulk: org. brown rice $2.49/lb
Packaged: ~ $5.00/lb
By Ashley Fuentes • Wednesday, August 27th, 2014
New products from local producers are popping up all the time at Healthy Living, and new friends and old pals of the Dairy Department are making some delicious things!
Kimball Brook Farm: Maple Milk
Yes, this is what it sounds like – get excited. They’ve taken maple syrup (VT’s all time favorite food) and blended it with organic 1% milk straight from the farm. Old family recipe, new family favorite.
In the perfect on-the-go pint size.
Luiza’s Homemade With Love: Pierogi
Based in Shelburne, VT, Luiza makes pierogi that are authentic and light. To quote the Seven Days, “Bloomberg’s most popular pierogi, the potato and cheese, is fluffy inside, almost like a soufflé.”
If you are a fan of pierogi, even if you have a Polish granny, there is no way you could be disappointed.
photo credit: Luiza Bloomberg
To see the full article about Luiza and her creations, click here.
Mama Hoo-rah: Saucy Spreadable Dip
Susanna’s Catering out of Morrisville is making a product that is both delicious and hard to categorize…it’s that versatile. Mama Hoo-rah is a saucy, spreadable dip made of mostly roasted red peppers, so it’s healthy and yummy.
- a sauce for grilling, pasta, or pizza
- a dip for veggies, chips, or crackers
- a spread for sandwiches
Find it with our pesto and pasta, use it wherever you can!
Mountain Home Farm: 100% Grass-fed Ricotta
The Tunbridge,Vermont artisan farm has come out with amazing 100% grass-fed dairy products this year. We started out selling their single source cultured butter and “true buttermilk, and now that they have started producing ricotta, we obviously couldn’t resist. If you want to become instantly famished, just look up “ways to cook with ricotta,” like I just did. Whoops.
Stay tuned for more ways to shop local, and we’ll keep looking for Vermont businesses to support!