Fresh Take
Fresh Take is your roundup of all things related to organic and sustainable living. Join Florida Organic Growers staff and guest experts as we discuss everything you need to know about sustainable living, organic agriculture, and how to make the best lifestyle choices that benefit you and the environment. So if you’re an eco-warrior, a dedicated farmer, or just someone looking to make more conscious decisions, tune in to get your Fresh Take.
Fresh Take
Eating Fresh: The Nutritional Benefits of Sourcing Locally
Podcast Description:
In this episode, we’re joined by Mandi Garcia, a Clinical Nutritionist, Master Health Coach, and Performance Specialist with over 20 years of experience in the allied health industry. Mandi’s passion for nutrition began with a deeply personal journey—her dog’s lymphoma diagnosis—which ignited her dedication to holistic eating and sparked a profound connection between food, health, and agriculture.
Mandi shares her expertise in tying nutrition to sustainable agriculture, diving into the concept of farm-to-table nutrition and its impact on our health. We explore the benefits of locally-sourced and seasonal foods, from their superior nutrient density to the role of soil health in creating more nutrient-rich crops. Learn why freshness matters, how reduced transportation time enhances flavor and quality, and why seasonal eating can optimize your overall well-being.
Mandi also provides practical tips for incorporating local foods into your diet, from finding fresh produce at farmers markets and CSAs to crafting simple, nutrient-packed recipes. Whether you’re curious about nutrient retention, soil health, or meal prepping with local ingredients, this episode will inspire you to make informed food choices that support your health, local farmers, and the environment.
Tune in to discover how embracing farm-to-table practices can transform the way you eat, live, and connect with your community!
Learn more at: Wellness | Freedom Health and Well-Being
Additional resources mentioned:
SNAP-ed Connection - Seasonal Produce Guide
Fresh From Florida
Mandi's "Chicken in a Pot" recipe
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Speaker 2:Welcome back to another episode of Fresh Take, where we bring you the latest insights and expert advice on sustainable living, organic agriculture and creating a healthy environment. Today, we're diving into a topic that is not only crucial for our health, but also for our communities nutrition and locally sourced food. I'm thrilled to be joined by our guest, mandy Garcia, a clinical nutritionist, master health coach and performance specialist with over 20 years of experience in the allied health industry. She believes that what we put on our plates can spark powerful changes, not just at the cellular level, but across society as a whole. Mandy is here to shed light on the incredible nutritional benefits of locally sourced farm to table food, and we'll be exploring why eating local is better for your health, how nutrient density plays a role and tips for incorporating more local produce into your daily diet. So, without further ado, mandy, welcome to our show.
Speaker 3:Thank you so much, Lana. It's so awesome to be here with you today.
Speaker 2:I'm so excited to have you on our show today because I myself come from a nutrition background and I thought for a moment that I was going to be a registered dietitian and kind of take that path. But you know, I pivoted a little bit into the social justice world when it comes to food and I'm so curious to know how you stumbled upon this path and you know what inspired you to continue in this journey of nutrition.
Speaker 3:Yeah, that's a really great question and it's something that has always been on the back of my mind for a very long time, from the moment I graduated from undergrad.
Speaker 3:Right, it took me a while to figure out where I wanted to specialize in, but I've always been in the health field, doing a multitude of different work in regards to coaching different athletes or working in corporate wellness specifically, and I've dedicated a large portion of my career to being a corporate wellness strategist for numerous organizations, not only in Florida but across the country, which has given me a very large appreciation for the macro level of things and how it really affects the micro individual at the health level level of things and how it really affects the micro individual at the health level.
Speaker 3:And so, with that being said, nutrition, like I said, has always been on the back burner and a key piece of how people take care of themselves. But as I narrowed down my focus into the world of clinical nutrition, that really didn't start until after my dog was diagnosed with a rare form of lymphoma and this wasn't just any dog, this was my heart dog. You know, like that, that pet that everybody has that just changes your life forever and you know that you are better person because of them. You know what I mean.
Speaker 2:Definitely.
Speaker 3:So when we got the diagnosis that she had developed this lymphoma it was a mucocutaneous lymphoma inside of her cheek it was devastating, and of course, the different thoughts that were running through my mind about her mortality and life without her sent me into a tailspin, and so I spent the next week pretty much not sleeping and doing everything that I could possibly do to better understand cancer, better understand what I could do as her guardian to support her in the healing process and what could be possible options for us. And, being always holistically minded in general with our lifestyle, I knew that I needed to pay attention to what she was eating, because that was going to be one of our best allies in her fight for cancer, and so I ended up developing a diet for her, putting her on different supplements that I researched extensively for dog use and with obviously an integrated approach with her veterinarian. We did the surgery. We had it removed. There was really great margins that were taken from there, but then we opted not to do a traditional chemotherapy or radiation just because I know she had a very sensitive constitution. So from there I worked with a local acupuncturist a dog acupuncturist and together with my diet supplements and her work we were able to mitigate the growth of a future lymphoma, which was amazing and yeah, it was incredible and so we were able to extend her life by a couple of years from something that was quite aggressive.
Speaker 3:So I took that as a massive victory and it even inspired me to look into developing my training further in the canine world, and so I was looking to go to back to school at North Carolina state for canine nutrition, doing the whole nine yards.
Speaker 3:I actually got certified in canine fitness and I was offering at that point classes for my clientele that combined human canine fitness training, and so part of that was the health coaching aspect and I would work together with the guardians and their pets just to create a more symbiotic relationship with each other.
Speaker 3:And so this was wonderful. But then I realized how could I really affect these dogs at the biggest level? And it was like, well, I could segue down a niche into canine nutrition, or I could really open up the possibilities for everyone involved and support their guardians first and help them understand the benefits of taking care of themselves from a broader perspective, because that's going to trickle down into every aspect of their life, especially caring for their family and their pets, and so that's what inspired me to go back to school, get my master's in nutrition and go through the rigorous process of becoming a credentialed professional in this field. So it was a different pathway than most people take to this industry, but for me, I felt like it was exactly the path I needed to take, because my dog she was everything and she was a teacher in so many different ways, and so she taught me the power of nutrition through her existence and and how she was able to really have quality of life before she eventually left us. So powerful.
Speaker 2:This is so what a coincidence because I myself am a cancer survivor and I also chose the nutritional path because of that, and so this is a weird coincidence that you know we're talking about this. Your dog and I have a very similar story and I'm just you know, I feel really inspired by this. You know your passion really comes through as a catalyst. You know, for food that's a catalyst for growth and healing comes through as a catalyst, for food as a catalyst for growth and healing, and that's really inspiring. So I'm curious to know, with these kinds of credentials that you've mentioned I know that includes the American Nutrition Association, the National Strength and Conditioning Association, precision Nutrition and HeartM math. I know that there's so many different types of nutritional credentials that can be attained. So for the folks listening, how do you think that they can be more aware of these kinds of credentials as far as like what they mean and how they actually can serve them?
Speaker 3:Oh, this is such a great question and another area that I'm really passionate about because, especially in today's era, I think there are many pathways for people to learn about nutrition and holistic well-being. But the problem is, not every pathway is evidence-based is evidence-based Not every pathway requires the rigor of some others. That to push somebody beyond their own boundaries in terms of knowledge acquisition and wisdom development, right, and especially in the social media space, you have a lot of people calling themselves nutritionists, which I have a little bit of a beef with because, again, they're bringing a lot of different things to the table that may actually cause harm to a person, such as individual biases with what has specifically worked for them, as opposed to looking at the broader evidence of what we have in terms of scientific information and how different dietary patterns affect someone's constitution. So that's one thing, right.
Speaker 3:The other aspect is that not many people really ask somebody past that point of whether or not they're a nutritionist, of what that meant to them in terms of their training, and so for me, as a certified nutrition specialist for the American Nutrition Association, you know this is, I would say, like a sister credential to the registered dietitian nutritionist pathway.
Speaker 3:They are equal, although they have different foci foci. So for an RD, I know there's a lot of acute inpatient training with all types of different diseases in terms of treatment and prevention. With certified nutrition specialists we have more of a training aligned to the functional medicine model and looking at things from a cellular aspect and from a biochemistry aspect and using other pieces of lifestyle, which a registered dietitian will do as well, to create different protocols and treatment strategies for their patients and clientele. So case in point an RDN and a CNS. They are sister credentials. There's different pathways to reach both and both are recognized as clinical designations, especially here in the state of Florida, and so outside of the RDN credential and the CNS credential, nobody else with a nutrition certification quote unquote can practice clinical nutrition without having one of those two behind their names.
Speaker 2:Yes, yes, no. Thank you for clarifying that, because I feel like this world of nutrition can be a bit confusing for someone that doesn't know. You know what all of that means. So, speaking of that you know kind of defining some of these terms. Can you explain how you define what nutrition means and how it actually ties into agriculture?
Speaker 3:Yeah, so nutrition is going to mean something different for everybody, but, at the end of the day, what we focus on with nutrition is providing the human body with the basic raw elements to sustain life, right, and so these are vitamins, these are minerals, these are your macronutrients, your protein, carbs and fats, water consumption, the levels of antioxidants and other phytonutrients in your diet to sustain the organism which is you and me and everybody else walking around on the planet today, because without those core elements, we do not function at our best, and so the goal of a nutritionist is really to identify, within their clientele, areas that are opportunities for improvement, right, and so I know, especially again in our society, there are many people walking around with nutrient deficiencies and insufficiencies that are contributors to chronic illness, and oftentimes these insufficiencies and deficiencies just are sitting off into the corner and not being addressed, while, on the other hand, there's medications and all types of different, possibly controversial, strategies being used to support one's health, right, so this is a very simple thing that we bring to the table and help provide awareness to our clients and patients about.
Speaker 3:Now, in regards to nutrition and agriculture, they really go hand in hand, because what is nutrition without high quality food to begin with, absolutely, you know. So. If we're not paying attention to how our food is produced right, this is going to create a downstream cascade of how it's being used in our body, and so the more sustainable agriculture practices that we can support, the better the product is going to be. So, when we consume the product, it can do its work within us the way it's supposed to, as opposed to leaving discrepancies behind because of lack of nutrient density, which, which I know is a a big piece of what we focus on as nutritionists.
Speaker 2:Yes, and I. The reason I'm so excited about this episode is because I don't think a lot of people put nutrition and agriculture in the same bucket, and it's um, you know they're, they're very well incorporated and you, you know, hit the nail on the head as far as what we put into our you know, the food that we're growing, or the food that we're harvesting, or even the animals that we are, you know, supporting on the farm, all of that goes into our bodies and then affects us as human beings. So it really is this circular, harmonious process. And so, you know, there are so many buzzwords out there, right about related to everything nutrition, but also even in the ag world, we have a lot of buzzwords like farm to table. So, in terms of nutritional value, what does farm totable really mean for the average consumer?
Speaker 3:I think one of the biggest takeaways that a consumer can think about with the term farm-to-table is that food has had less intermediary exposure between where and when it was grown and getting onto their plates.
Speaker 3:So the further something is away from you, the more hands it has to touch, right, and the longer it is from getting into your tables. Right, and with that duration of time comes with it the loss of nutrition, especially when we consider, in most cases, produce that is shipped in from areas all over the world. They need to select them before they're even ready for harvest in order to get them to where they're going in one piece. Otherwise they're going to degrade quite quickly, right? And so you have food that really didn't have a chance to develop to its full capacity. It's had so many hands all over it, right, and then it only gets to us and we have probably half of what we could potentially benefit from, like, say, for example, an apple. Right, that poor little apple is not going to be giving us the best that it can give because it wasn't given the opportunity to truly ripen and develop into its best form for itself. And so what's the consequence? It it ends up in us half developed and that's that's.
Speaker 2:this is the really important thing I really want to highlight here is that not only is it a food safety matter in terms of the number of hands and processing facilities that food is traveling to, even through trucks and all the different elements, but it's also a matter of nutrient density and having optimal nutrient density in the food that you're consuming on your plate. What is? Is there a number of days or weeks, or you know an actual timeframe by which nutrient loss really starts to occur? What? What is the actual formula to all of that?
Speaker 3:That's a really good question and again, it depends on what a manufacturer or distributor has done to preserve the food.
Speaker 3:First, because if they're selecting something ahead of time, they're going to be putting different waxes on the fruits and vegetables to prevent something called oxidation from occurring, because the more time anything is exposed to oxygen, it's going to start to degrade, including us, right, we need oxygen to breathe, but the process of oxidation is going to be more of like a breakdown process, which is like a chemical explanation for it.
Speaker 3:So this is one of the reasons why, when they pick something too early, they have to put these different processes in place to make sure it arrives at the grocery store or retail center in its best possible format.
Speaker 3:But even then, you know, I've had clients complain quite frequently of going to the supermarket buying something that looked like it was pretty fresh and then within two or three days it's starting to rotten. So this should be a telltale sign that that food, wherever it's coming from, has been far away from the tree and there's only a brief window of time where you could then actually prepare it and consume it for yourself to get the benefit from it, because, ultimately, consuming more fresh fruits and vegetables is a key to better living because of a whole host of benefits associated. But regardless of whether or not it's local or it's shipped in, nobody's going to get the benefit of that produce if they're not able to eat it in the first place, and I know that can go down a rabbit hole of different reasons why. But from a logistics perspective, you know we want to be mindful of those things.
Speaker 2:Right. So as far as the the nutrient retention, it's something that you know. Really, what we can take away is the fresher the product is, the higher you are going to get in nutrient levels.
Speaker 3:Absolutely.
Speaker 2:And so with that, I think people always think about freshness with flavor, but freshness is also important for the health of our bodies, but also, obviously, you know the amount of nutrients that we're intaking. So I think it's something I really want to emphasize here, which is that when you're buying locally sourced produce, or even locally raised meats, you are really obtaining the highest amount of nutrients possible. When you're consuming it, you know, right from the farm it's at its peak. So as far as the, you know the other methods of trying to preserve this freshness. When it comes to freezing, let's say, I know some people listening, probably thinking well, if I freeze my freshly picked berries, for instance, how does that affect the nutrient level of those foods?
Speaker 3:I personally love freezing because number one, it's a great way to mitigate food waste, which is a large problem that we have in this country today. In addition to the cost of food overall, it does not make sense for us to purchase things to throw it away two or three days later. So if you do pick something fresh and you don't intend on using it immediately, freezing is an incredible way to lock in that freshness and enjoy it at a later time. And so, for one, I absolutely recommend freezing to my clientele all the time as a cost-effective and a nutrient dense excuse me way to focus their investment, because that's exactly what buying food should be it's an investment in your personal wellbeing, and when we approach it that way, it takes on a whole different perspective as to the process of sourcing different foods, preparing and consuming them.
Speaker 2:Yeah, and this makes me think too, as far as even cooking certain foods, I know, can increase their nutrient density, which I think is true for tomatoes. Is that correct?
Speaker 3:Yes, absolutely. Tomatoes is one of them. In many cases, dark leafy greens like your kale spinach absolutely, they could be consumed raw, but light cooking methods help to unlock and make some of those nutrients more bioavailable. So what that means is it helps to break down some of the plant's defense mechanisms, because plants, they have a defense system and sometimes those components found in plants inhibit our ability to absorb them. So when we think of absorption, what also comes to mind is the large percentage of people in our country struggling with issues with gut health. Right, and so if we're eating a lot of raw foods, that may not be helpful for somebody who has a compromised gut. But lightly cooking them like a steam or a low simmer, even with some cooking liquids that you intend to consume, in and of itself these are some excellent ways to increase the level of nutrients that you're able to benefit from at the end of the day.
Speaker 2:Amazing, and so are there specific examples of locally grown foods that are particularly nutrient dense? And I guess for the folks listening who are also thinking, well, what does that actually mean, nutrient dense? Yeah, let's, I guess, take a step back and define what that means and then, if you can provide a couple examples of foods that are really high in nutrient density, I think that would be a really good highlight for this episode as well.
Speaker 3:Absolutely a really good highlight for this episode as well. Absolutely so. When we look at a term like nutrient density, we want to assess a food for its percentage of nutrient content in relationship to its caloric content. So when something has a high nutrient density, it's going to be very high in nutrition, but for relatively low calories. So these are foods that again, contain your vitamins, they contain your minerals, they contain the phytonutrients, antioxidants and other types of compounds that support your well-being, and these can be found in things like your complex carbohydrates.
Speaker 3:So some examples are your sweet potatoes or regular potatoes, oatmeal, whole grain breads and, of course, your fruits and veggies. And then we have proteins, so your chicken, beef, fish, lean pork products, if you choose to consume those, and, of course, healthy fats. So when we say the term healthy fat, this is a fat that's going to be rich in a compound called omega-3 fatty acids, which, again, society is quite deficient in this nutrient. So when we are consuming fats, we want to make sure the ones we choose are going to be high in this particular nutrient, because we can't even produce it ourselves, so we have to rely on our food intake to supply it to our body. Some other examples of nutrient-dense foods could be dairy products, right. Some other examples of nutrient dense foods could be dairy products, right. And then you also have your eggs peas beans are fantastic and they're highly nutrient dense and, of course, your nuts.
Speaker 2:Well, all of those are things that I consume.
Speaker 3:Yes, there you go.
Speaker 2:Definitely a good sign. But, no, those are great. That's a great list. I mean, I'm thinking more on digging deeper into the agricultural side. Are there certain methods that you think contribute to a more nutrient dense crop?
Speaker 3:Absolutely so, not only just from my own preference, but research supports that organic farming and regenerative farming produces an environment in which produce can really thrive, and it can do this by setting the soil in a way that creates diversity within the soil itself. So I'm going to use the example of gut health again, because that's one of the areas that I support a lot of my clients with. And so gut health everyone knows by now that having a diverse gut microbiome is going to be key right To not only being able to enjoy the benefits of good gut health, but also enjoy the downstream effects of what that means. So less overall inflammation within the body, improved immunity right Better skin, better mental clarity, more energy throughout the day, and it's all because of the diversity within the gut itself. But then you have to ask the question what creates the diversity in the gut? And that is down to having a variety of different organisms within it to help work together, to help us with multiple bodily processes and also to create these metabolites that support some of these benefits that I previously mentioned.
Speaker 3:Now, when we go back to soil quality or soil integrity, right, it's going to mean something different to each person, depending on what their role is. So, for example, if somebody is in agriculture, soil integrity is going to be something that's aligned with having productive land space, or they're going to have better profits as a result of that and even a level of diversity of the organisms in the soil itself, because that is a key component of quality soil. For us consumers, soil quality means we have plentiful, healthful and inexpensive foods for us to enjoy and also our future generations to enjoy. Right that food safety and availability is something that we can't lose sight of. And then, you know, for someone who's deeply passionate about the environment, soil functioning is really looking at the potential of an ecosystem at whole to maintain all types of different species and water quality and keeping that biodiversity across multiple systems in place. And so all of these different things come together with things like regenerative and organic agriculture practices.
Speaker 2:This is so I just like a light bulb went off in my head, which is that, basically, a diverse group of microorganisms in the soil is equivalent to a diverse microbiome in your gut. Yeah, and it's. It's just like how did I not think about this before? That's incredible, and I think that you know this is such an important thing to touch on because, for, for people that are not growing or have a garden that they tend to, the soil is a very overlooked element in food.
Speaker 2:So, it's a really important foundation for where our nutrients travel from ground to plant and then into our own bodies, so it's a really important element that we cannot forget. And so, touching on what you said earlier, as far as regenerative and organic practices, those are really important for verifying that the food that you're purchasing is going to be supporting your gut, you know, and your overall health.
Speaker 2:So that's, those are really important pieces to take away from this. And another thing I wanted to kind of shed light on is seasonal eating and how that also plays another role in how we uptake our nutrients. So, in terms of eating within seasons, can you explain what that typically means and how that might affect our overall well-being?
Speaker 3:Yeah, absolutely so. Foods have different environmental needs to grow at their best. So you're not going to find something available in summer which are warmer climates, wetter, because there's likely more storms, at least here in Florida right during that time as opposed to another type of food that grows best during the fall, winter months, where it's colder, a little bit drier right, and they have different needs. And so when we think about eating seasonally, it really is going back to the basics of our agrarian culture and what the early settlers focused on and the type of lifestyle and honor that they gave towards these seasons. You know, not necessarily worshiping seasons themselves, but using the environment and working with the environment to produce something that's going to support us. And so, even looking at the summer months, we tend to gravitate towards foods that are lighter in texture and are cooling, as opposed to the later months where it's colder. We want things that are richer and warming and produce more energy to keep us going. Florida we don't necessarily have that issue because it's hot all year long except for two weeks or so. But, as a whole, right, working with the seasons, paying, paying respect to the environment and working with it it's.
Speaker 3:It's a different approach to living instead of being on this constant, almost like groundhog day, of every day being the same and being rushed and busy, having to do all these different things and losing at our core the essence of who we are and how we work together with our environment.
Speaker 3:You know so, this isn't necessarily something that a lot of people talk about, but I think it's important to come back to, especially now, because I feel people are looking for simplicity and they're looking to slow down, and this is a great way to do that by purchasing foods that are in season and supporting themselves, because our bodies change as well as the seasons go. We are never the same person that we were six months ago or a year ago. We are in constant change, and that's reflected in, you know, even our weight, which changes on a daily basis, based off of what we're doing and what we're exposed to. So, honoring all of these different systems and how they fit in together in this beautifully delicate but harmonious balance is a way that we can really start to feel better and more grounded, literally, in who we are and what we're offering to the rest of our communities.
Speaker 2:Yeah, and I love the idea that there's you know how do I say this, I guess, a change in persona, I guess, with the change in seasons and this new buzzword of seasonally based diets. You know, that's something that we, I think, should be doing just to make sure that we're staying in line with our locally sourced foods that we can either get from a local farmer's market or even your local farm store. There's just so many different ways of incorporating these types of foods, and so I'm curious to know what other tips you have for our listeners in trying to adapt or adopt a diet of this type.
Speaker 3:I think this is a really important question, because when you ask somebody whether or not they eat locally or in season, they're just going to say, well, I buy whatever it's at the grocery store and I cook that. Which is fine, which may require some effort, right, but like anything else in this life, anything that requires a little bit more of you is ultimately going to be a beneficial investment. So finding the different types of local markets that may be available by maybe even doing a simple Google search, by typing in local farmer's market and popping in your county and seeing what comes up, could be a really simple first step to seeing what could be available, to maybe spend a weekend with your family seeing what's there, talking to the farmers because I know the farmers also love any interaction with their community to help share what they do and educate on what they do. This could be really great on both sides of the coin. That's one simple way to do it. There's also, you know, a SNAP education connection by the USDA and they provide all types of different resources for eating more seasonally. I can share the link with you, or you may already have it probably, but just in case, I think this is also a really good resource just for basic information on finding local foods and seasonal foods.
Speaker 3:And then, of course, fresh from Florida is another great resource that I look to to keep in touch with what's in season.
Speaker 3:We have also fruitsandveggiesorg, which I love because it gives nutritional profiles about different foods and they offer different recipes based off what you may be looking to try and really approaching this way of eating and taking care of yourself from one of curiosity, right.
Speaker 3:It is going to be the foundation to allowing this whole new world to open up to you, because you don't know what you don't know. But just starting with a simple search can be a great first step to getting more actively involved in participating and supporting these sustainable agricultural practices that, ultimately, that we benefit from right. And then, of course, talking with the farmers themselves may lead to information, with things like community supported agriculture programs, where you pay the farmer directly and you get everything that they have to offer based off of the season and what they're growing, and they may throw in a couple of different things based off of what they have available. But that it takes you out of the driver's seat, it keeps the farmers busy, right, supporting us, and we have more of a community around food. So these are just some of the simple ways that I would suggest anybody looking to become more minded in consuming more local, seasonal produce. They can take these steps forward.
Speaker 2:Those are great, and I want to really emphasize a couple of things you mentioned. As far as you know, looking up your local farmers markets. We do have a tool by which you can do that FarmersMarketToolkitorg. That is run by Florida Organic Growers, actually under the Florida Farmers Market Association. So that is a really good place to go check out what markets are close to you and your zip code. And I do also want to reiterate the Fresh From Florida label. That is something that you can find in your grocery store on products that are grown in the state.
Speaker 2:So just the other day I was buying a bag of potatoes from Walmart and I found a Fresh From Florida label on the potatoes, not knowing that we grew potatoes in Florida. That blew my mind, so I was just floored. Because of number one, I actually don't live in an area that has a lot of farmers markets nearby and I know several people that have the same struggle and that's you know. It's important to know that. You know there are options in the grocery store and luckily, we have that opportunity to buy locally through that label as well. So, um, those are really really great tips, and I also wanted to ask if there are certain you know recipes that you recommend for folks to highlight specific flavors and nutritional benefits of local food, or even tips for meal prepping that folks can take away today.
Speaker 3:Oh, this is my favorite subject. I'm all about cooking, I love cooking and I do meal prep myself, and I've been doing it now for 20 odd years, which is kind of funny to hear myself say. But the key with meal prepping is to find a way that works with your lifestyle and doesn't become your lifestyle and become an added stress. Right, because it can easily turn into a whole production if you're not careful. Right. And so the best tip that I can share is really understanding what it is that you like. Right, understand the flavors that you like and, if you're not really sure, start exploring and, again, adopt that curiosity mindset to see what you can begin to incorporate in terms of these different types of produce available.
Speaker 3:A recipe that I always cook, no matter what, is something that I like to call chicken in the pot. It's a family recipe. It's been passed down since my grandmother. My mom makes it. I make it all the time for myself, but it's taking some chicken and it's tossing it in a crock pot or a saute pan or a Dutch oven, right, and cooking it with all types of different vegetables, and you can rotate the vegetables to whatever it is.
Speaker 3:Isn't season, adding some bone broth to it as the cooking liquid and keeping it on a low and slow type of approach because, number one, it's going to make your house smell amazing.
Speaker 3:Number two, because you're cooking it with bone broth, you can consume the liquid and everything that was cooked in there you're going to get the benefit from. Nothing is going to be wasted and it just creates a very comforting, very supporting type of comfort, right? I just I can't describe it Like. I eat this every single week. I can't have a week without it. But it's also very gut supporting because of the protein, the different vegetables in there, the bone broth to help realign that intestine, make it stronger and, like I said, it's easy to swap out different veggies. So many times I'll put in things like dark leafy greens right at the end of cooking, when the chicken's done, and that'll be ready to go with some fresh herbs. Or other times I'll put in things like onion and garlic and maybe some parsnips and have more of a white veggie concoction and you can play around with it and have all purple veggies, all green veggies, orange veggies. Sky's the limit.
Speaker 2:I'm salivating, I'm honestly so hungry.
Speaker 3:It's great. It's so good. You could have it on its own. You can serve it with a little bit of rice or some baked potatoes. Maybe add some additional veggies with it. Throw in some cilantro on top some fresh lime juice. It's wonderful.
Speaker 2:Yeah, that's with that. I'm about to go make up my lunch.
Speaker 3:Actually, that's exactly what I'm going to cook now as part of my meal prep. I have it sitting in the fridge ready to go with my chicken and veggies.
Speaker 2:That sounds delicious. So I mean, those are amazing tips and I, you know, want to give you any chance to leave our listeners with any last bit of advice or information on living a nutritional, well-balanced life.
Speaker 3:Oh gosh. Well, there's so much to say here, and I think it's important to mention that it doesn't matter where you've come from or where you're starting, but all that matters is where you're going. So, understanding what's important to you, you know, developing the different personal standards that align with your future vision of yourself right, and adhering to that on a daily basis is going to help you become whatever it is that you're looking to become. Appreciation for each food, from growth to consumption, is going to change the way your body receives it and how your body uses it. So have fun out there. Right, the sky's the limit. There are no barriers as long as we don't perceive them ourselves. And, yeah, if anybody wants to connect, I'm happy to chat through more.
Speaker 2:Wow, that's that resonated so much. Thank you so so much, Mandy, for joining us and sharing your incredible knowledge on the power of locally sourced nutrition.
Speaker 3:This was wonderful. Thank you so much, lana, I really appreciate it.
Speaker 2:It's been such a pleasure. We've learned how eating fresh local food can not only elevate our health but also support our local farmers and communities, and remember, when you're at the farmer's market or the grocery store, about the journey that food has taken to get to your plate and how choosing local can make all the difference for your body and your community. Plus, it's a delicious way to make your meals more exciting and nutrient-packed. Thank you for tuning in and until next time, stay healthy, stay curious and savor the goodness of real local food.
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