HEALTH AND WELLNESS

      According to the Mayo Clinic, we can help reduce our risk of disease by choosing foods high in vitamins and minerals, fiber, antioxidants, proteins, and omega-3 fatty acids. The following top ten healthy foods contain nutrients that may help reduce risks of certain types of cancer, heart disease, hyperlipidemia (high cholesterol) and elevated glucose (sugar) levels. Increase your use of these nutritious foods, as well as ALL fruits and veggies! For information about local growers and farm markets, see the Farms and Farm Markets listed below.

• APPLES are a good source of Vitamin C and pectin, a fiber that can lower cholesterol and glucose levels.
• ALMONDS are packed with nutrients: fiber, riboflavin, magnesium, iron, calcium, and Vitamin E.
• BROCCOLI provides calcium, potassium, folate, fiber, beta-carotene, Vitamin C, and also phytonutrients that may help prevent diabetes, heart, disease, and some cancers.
• BLUEBERRIES: delicious low calorie source of fiber, antioxidants, and phytonutrients.
• RED BEANS (small red, pinto, and kidney) are excellent low-fat sources of antioxidants, protein, fiber, copper, iron, magnesium, phosphorus, potassium, and thiamin.
• SALMON, low in saturated fat and cholesterol, is an excellent source of protein and omega3 fatty acids, believed to provide heart benefits.
• SPINACH is high in Vitamin A, and a good source of calcium, folate, iron, magnesium, riboflavin, Vitamins B6 and C. Enjoy it raw in a salad!
• SWEET POTATOES provide beta-carotene, Vitamins C and B6, fiber, and potassium.
• VEGETABLE JUICES (tomato juice and veggie juices that include tomatoes) are good sources of lycopene, an antioxidant that may reduce risk of heart attack and some cancers. Choose low-sodium varities!
• WHEAT GERM, found at the center of the wheat seed, has concentrated nutrients, thiamin, folate, magnesium, phosphorus, iron and zinc. Add to other foods!

In addition to those Top Ten Foods, be sure to include a large variety of other fruits and veggies, as well as whole grains, low fat dairy, poultry and fish. Visit our area farms for fresh local produce! Keep fruits and veggies on hand for easy, healthy snacking instead of sugar and fat-laden sweets. Enjoy a healthy, happy summer!

Many farms offer produce subscriptions, where buyers receive a weekly or monthly basket of produce, flowers, fruits, eggs, milk, coffee, or any sort of different farm products.

A CSA, (for Community Supported Agriculture) is a way for the food buying public to create a relationship with a farm and to receive a weekly basket of produce. By making a financial commitment to a farm, people become "members" (or "shareholders," or "subscribers") of the CSA. Most CSA farmers prefer that members pay for the season up-front, but some farmers will accept weekly or monthly payments. Some CSAs also require that members work a small number of hours on the farm during the growing season.

To find out more about CSA and locate a farm near you, go to: http://www.localharvest.org/csa
Some area farms participating in the CSA program are:
Seasons' Harvest Farm (Lenhartsville,PA)
Quiet Creek Farm (Kutztown,PA)
Clear Spring Farm (Easton, PA)
It may be too late to sign up this year as these spots go quickly. For more information on how this program works, feel free to ask Barb and Dave Hendricks when you see them.

Bethlehem Farmers Market
New St between 4th & Morton
Opens: Coming soon
Hours: Thursdays, 2 - 6pm
Offers many fruits, vegetables, pastries, plants, eggs and ethnic specialties

Coopersburg Farmers Market
Route 309 & Landis Lane
Opens: Coming Soon
Hours: Saturday, 9am - 2pm
More info: (610) 965-4009

Easton Farmers Market
Centre Square, Easton
Opens: Saturday, May 5th
Hours: Sat 8am - 1pm, May to Thanksgiving
For more info go to: www.eastonfarmersmarket.com

Emmaus Farmers Market
In the parking lot of KNBT
235 Main Street, Emmaus
Opens: May 6th (at 9:30am)
Hours: Sundays 10am - 2pm, through November
Offers a wide variety of vegetables, flowers, fruits, honey, pasteurized chicken and turkey, eggs, buffalo, baked goods, plants and cheeses.
More info at: www.emmausmarket.com


Klein Farms Dairy and Creamery
410 Klein Rd
(610) 252-0961
www.kleinfarms.com
Open: 7am - 7pm daily
Vegetables, beef, dairy, eggs, poultry Homemade cheese!!

Prydenjoy Farm
2141 Pirma Dr Allentown, PA 18104
(610) 433-8826
Opens last week of June, call for schedule
Hours: Mon-Wed-Fri 8 - 6pm
Saturday 8 AM to 12 noon.
Pick your own: Blueberries, Red & Black Raspberries, Sour Cherries, Red & Black Currants
Fruit for sale: Apricots, Peaches (Many Varieties), Nectarines, Plums (red, gold, purple), Apples (lots of varieties) and Pears.

Scholl Orchards
3057 North Center Street, Bethlehem
Open:
Summer Hours: Mon to Sat 10 - 6pm
Fall Hours: Mon to Sat 10 - 5pm
Locally grown fruits and vegetables

  Susan Kriebs