By Lisa Borden

Shopping at the farmers market is better for the environment, better for our economy and better for your wallet. It’s also fun, healthy and the food tastes better. Once you eat fresh, recently harvested produce, you’ll realize the stuff from the supermarket (organic or not) is just not the same thing. Being connected to your food will change your entire life!

As with anything new, it takes time to figure it all out, so here are some helpful hints for hitting the farmers market.

1. Don’t forget your bags, baskets and containers. Invest in good reusables (I couldn’t live without my washable, square-bottomed RuMe bags). Be warned, no one goes to market and forgets their bags! A basket can also be very handy especially during berry season. There are no plastic clamshell containers at the market, so stacking is not an option. Expert tip: take your own produce bags, bread bags and containers; they all come in handy.

2. Bring cash and plenty of small change. It’ll be faster and easier for everyone. Trust me, it doesn’t feel good to pass a $50 dollar bill to a farmer selling you $3 worth of spinach!

3. Bring your family and friends. It’s more fun to share the market with others. Consider meeting at the market for a meal or drink (extra points for bringing a reusable mug!). It’s also a place to involve everyone in food choices. We need our children to understand where our food comes from; just ask Jamie Oliver!

4. Do a full walk-through. There are no returns. Who has the best tomatoes? Would you have preferred the peaches instead of the pears? Walk the whole market first to see what’s available and compare prices and product–although if you have a favorite farmer with limited crops, you’ll want to go directly there first. Also, later in the season, the produce seems to get heavier. Melons and squash are always my last purchases, so that I don’t have to carry them around the entire time. Once you become a regular, you will know your favorites, and your shopping routine will become second nature.

5. Don’t get sold a fake. Just because it’s the farmers market doesn’t mean the food is automatically healthy. Some markets have vendors selling donuts made from white flour and fried in conventional oil. No, I have no idea how they were allowed in. Happily, a few stalls away will be someone selling lovingly-made stuffed French toast made with the finest ingredients. Choose wisely, and choose real.

6. Go early and get first pickings. You cannot imagine the excitement the regular market shoppers have for the season’s first strawberries, asparagus, ramps, and…if you don’t “get it” now, you will next year at this time. If you want to take part to the fullest, don’t sleep in. Go late if you are looking for deals and are not picky. Vendors will generally be happy not to haul anything back with them; they worked hard to get it to market in the first place.

7. Ask questions. You’ll get real answers. If you want to know when something was picked, or how to best choose a particular item, just ask. You’ll get great answers. Make sure what you are buying is organic by asking. And, although sometimes the farmer will not have paid for certification, they are as stringent (or more) in their fields and operations. Also feel free to ask what something is, or try things that you would not necessarily see at the store. Farmers know all about what they grow (sometimes they will share great recipes too–that’s not happening at the supermarket!).

8. Speak to other marketers. I have generally found people to be quite friendly at markets. It’s amazing not only what advice I’ve given, but what I’ve learned. I’ve received great recommendations for restaurants, family events, and products nearby or just outside of the city.

9. Don’t buy ingredients for a meal; make a meal based on the best ingredients you buy. Don’t just go to the market to cross things off your grocery list. Buy what’s best and in season, and try new things. When you buy fresh and simple, the dishes you prepare can be also. Sometimes we just enjoy a “market meal”—a help-yourself-to-all-of-the-goodness-we-just-got-meal. You can obviously make a list, but keep an open mind. Take advantage of seasonal inspiration.

10. Cook together. By cooking with your children, as opposed to for them, you have the opportunity to teach them so much (and have a great time together). “Give a person a fish; you have fed them for today. Teach a person to fish, and you have fed them for a lifetime.” Before you decide that this is an impossible task with your hectic schedule, consider making this a weekly event. Even toddlers can help. Picking leaves off of basil, or putting berries into the bowl is enough to sustain at least 5 minutes of kitchen time together! Make a concerted effort to be connected to your food, your family and your friends. Mealtime will change forever.

As always, keep in mind, your money is your voice. With every dollar you spend, you are asking for more of the same. Shopping at our local markets will change your life personally and benefit the whole community.

It’s not local vs. organic, it’s local AND organic from the farmers market. Enjoy the season. Share the experience with others, and enjoy some great food while you’re at it!

Lisa Borden is an eco-advocate and mother of three, whose full-service marketing firm, Borden Communications + Design Inc., is a direct reflection of her commitment to better, more responsible living. She is a dedicated workaholic, admitting that it takes a lot of time and effort to change the world, especially in her non-preachy, fun, engaging and inspiring ways.

When I was growing up, I was very fortunate to be surrounded by health advocates: my dad is a cardiac surgeon; my mother is a reiki master and aficionado of holistic and homeopathic medicine. As such, I was uniquely exposed to the nexus of Eastern and Western medicine, and our dinner table chats covered everything from the latest advancement in robotic surgery to the newest research in Co-Q10 therapies. And yet, I was a good 25-40 pounds overweight for most of my youth.

A clear example of knowledge without practice, I struggled to put all my parents’ valuable information to use because their tips on nutrition and exercise simply didn’t fit into my lifestyle. I was a high school student who had difficulty finding healthy foods on campus, and I had even more difficulty exercising moderation when I came home to a stunning array of healthful foods in delicious preparations (my mother is an enviable cook and managed to make even the blandest, ‘90s-era tofu taste divine).

It wasn’t for lack of interest or effort on my part either, either. I really enjoyed learning all I could about nutrition and alternative remedies, and I played three sports throughout high school. Compared to my friends, I thought I did a good job choosing mostly healthy foods. But the scale is indifferent to calorie source; it cares only about whether you use more than you consume, and I did not.

The problem was that the more I obsessed over how heavy I was, the heavier I became. By age 17, I had reached 175 pounds. On my 5’8” frame, this verged on obesity. From a medical standpoint, my dad knew how dangerous carrying so much extra weight could be, especially with the strain I put on my heart and joints by playing active sports. Both of my parents urged me to find a way to really live healthfully, and I attempted all manner of fad diets—no fat, lots of carbs; no carbs, lots of protein; no protein, lots of veggies—and none of them did any good. These diets are constructed with middle-aged women in mind, people with full kitchens and time to cook, not teenagers looking to lose weight. Even more problematic were the unforgiving eating guidelines, which sent even the most diligent dieters running for a box of “Ho-Ho’s” before too long. Inevitably, we find ourselves gaining back any weight that was lost, and then some.

In the end, I realized that deprivation was neither a good approach for myself nor, truthfully, anyone actually trying to lose weight (sadists are another issue altogether). It especially was not going to work for someone preparing to leave for college and looking to regain health while losing weight. I knew that starting college would mark the onset of my adult life, and I wanted to allow myself to live it to the fullest. I had already experienced so many setbacks due to being overweight: I had felt unnecessarily self-conscious for years, I had kept myself from trying new things, I had made the varsity sport teams only to be benched for the season because I didn’t have the endurance to play. I wanted to experience college, and the adult life that ensued, as my optimal self. Only once I had this inspiration and motivation could I pair it with the information I’d had since birth and effect the transformation I wanted to see.

I made the commitment to adopt a realistic, healthy lifestyle. This meant finding ways to take food off center stage—it wasn’t going to be the focal point of my life anymore, and fad diets were ruled out. Instead, I concerned myself with experiencing all that college had to offer. I aimed to “live consciously,” meaning I would avoid mindless grazing, and I also refused to feel deprived. With this new commitment to permanent lifestyle change, I lost ten pounds over the remaining six months of my senior year in high school. I lost another ten pounds during my first semester in college simply by remembering to be aware of what I put into my body.

So began the journey that would eventually lead me to publish “The Dorm Room Diet,” a manual I wrote during my freshman year at college wherein I documented all the tips and tricks I developed to establish healthy habits while living away from home, without ever feeling like I was missing out on anything.

The most important motto I continue to live by is this: “Substitution where you can, moderation where you can’t.” This means that if you are happy having an apple instead of a brownie, that’s a great way to cut back on processed sugars and simple carbohydrates on a regular basis. But if you’re at a friend’s birthday party, go ahead and celebrate with a piece of cake, or half a piece, or even a bite. Don’t deny yourself a crucial element of an experience that food provides. It is necessary to feel in control, and when something is off limits, the allure of the taboo makes it much more powerful than it ought to be. When the priority is health and establishing long-term lifestyle change, rather than a short-term quick fix, the pressure is off, and the success is on!

Here are some tips I developed to stay on track while enjoying everything I wanted to experience as I began my adult life.

1. Nothing is off-limits. Especially in college, the abundance of food (from buffet-style dining halls to late-night pizza runs to free-flowing booze) can be overwhelming. Remember that these are always available, and you will therefore have ample opportunity to indulge—and you should! But it also teaches a valuable lesson: if you pass up a grilled cheese or apple pie slice tonight, chances are it will appear again soon. The biggest thing is to remember that you can have it whenever you want, so there’s no urgency to gobble it all up while it’s in front of you. If you learn how to enjoy in moderation, you will never feel deprived. (This is a trick that definitely applies post-graduation!)

2. Always plan ahead. I identified five major danger zones specific to college campuses where it is tempting to unconsciously eat poorly. (Many of these are also relevant to finding a work-life balance). The FIVE DANGER ZONES are: studying, parties and campus gatherings, watching TV with friends, tailgating, and late-night chats. In each of these scenarios, it’s very easy to eat without thinking about it—how often do you reach into the nearest bag of crunchy snacks while catching the latest episode of “24?”—and the foods on hand are, more often than not, over-processed, pre-packaged junk. If you take a few moments to plan ahead—eat an apple before heading to a party so you’re not starving, keep a glass of water in your hands at all times, put aside a portion you’re comfortable eating of whatever your favorite tv-watching nosh might be and stick to that—you’ll spare yourself the torture and temptation.

3. Live consciously. Again, this is something that I started to develop as a college student, but it’s worth learning and applying at any stage in life. Figuring out how to put the joy and pleasure back into eating so that you can savor the many tastes and indulge (in moderation) in the things that you love is crucial to establishing a healthy lifestyle that lasts. Michael Pollan, in his book “In Defense of Food,” spoke about the “perfunctory” nature of American eating, attributing this development to the outright abundance of food in the United States and our collective removal from its production. In places where food and cultural appreciation are still inextricably linked, eating is a much-anticipated activity: meals are slower, food is chewed over, enjoyment is essential. If you can find ways to work these simple pleasures into your daily life—that’s not to say you need to prepare massive feasts from scratch everyday; even your boxed salad can serve as something to linger over and savor—you’ll be well on your way to ending the tyranny of food in your life.

4. Take action. It is important to become involved in what food is available so that you have the essential access to make healthful decisions every day. I grew up purely vegetarian, and though I did reincorporate a small amount of meat into my diet, it was crucial for me to find ways to have protein without resorting to the “mystery meat” served at the cafeteria. In high school, I managed to work closely with cafeteria staff and school administration to implement a whole slew of new health initiatives, including student-submitted vegetarian recipes, daily salad and soup bar options, and Odwalla juice to replace soda on campus. This kind of change could take place on a much larger scale on college campuses—and I am a major proponent of universities harnessing their purchasing power and their role as educators to blaze a trail towards healthy stewardship in America. But for those not looking to go head-to-head with the university president, here are a couple smaller-scale options:

a. Consult your cafeteria staff. Often, there are things in the fridge that they do not make available because they are unaware that anyone wants it. Make a point of voicing any allergies or specific food needs to the head chef or purchaser for your cafeteria, and more often than not, they will find a way to accommodate your needs.

b. See whether you can establish a farm-to-school program. This is a trend that is sweeping the nation, as more and more schools invest in purchasing a portion or majority of their cafeteria supplies from local producers. It saves on transportation costs, and the result is fresher, more wholesome food for everyone!

c. Food shop and pilfer. Once a week, I borrowed a friend’s car and ran to the local grocery store near my college. We were fortunate to have an independent health food store very near campus, and I would buy my main foodstuffs and snacks there, supplementing with salad items, whole grains, and cereals from the cafeteria.

d. Start a farmer’s market. While I was in college, one of my best friends established the first farmer’s market run fully by students. It came to campus every Tuesday and flooded the commons with fruits and vegetables, local dairy products, fresh bakery bread, and a slew of other delicious goodies. Depending on where you live, the local farmers and food producers are generally thrilled to partner with the surrounding community, both to gain exposure and sell their products directly.

Bonjour! A raw foodist is found in Paris! I recently visited Paris, France for 10 days and had a splendid time. Prior to leaving, I told my veggie friends about my trip and their first reaction was “What will you eat in Paris?” In the land of croissant, cheese and wine how would a veggie gal like me survive? No problem. Never Fear! Donna’s got this one figured out!

What made this trip very enjoyable was that we rented an apartment. The price was no different then renting a hotel room. We had a fully equipped kitchen with a refrigerator that allowed us to make and prepare our own food. This generated a huge savings instead of eating out for every meal.

Any excursion whether a day trip or a vacation needed some thought and planning in advance. So, I packed the essentials needed for any veggie raw foodist needs and wants. First, think Zip Lock Bags. Yes, nothing glamorous. Bringing glass bottles of algae, green power, enzymes and vitamin supplements would be a Big Mistake! Also, think of those nasty x-ray machines at the airport. ZAP! Bring just the amount you will need for your trip. Search for sandwich and snack size ziplock bags. This will be an easy way for you the carry your powers with you in a purse or backpack. Label them if you need to.

What’s for breakfast? My breakfast in NYC is a choice of a green juice, green smoothie or fresh fruit. Go ahead, try and find a green juice in Paris. Dare you! No way, No Luck! So, I packed my Magic Bullet, which is a small, light weight mini blender. This is by far my favorite gadget next to my I-phone. It comes with several different canisters. Some canisters even have a handle to drink out of and include screw-on lids. At home I use the Magic Bullet to make yummy raw salad dressings. While on a vacation use the Magic Bullet to make a morning green smoothie. Make a green smoothie with fruits, leafy sprouts, green leafy vegetables, algae, green power, goji berries and water and blend. If traveling overseas don’t forget to pack a converter!

There is a manual travel juicer I own that uses no electricity that is easy to carry and clean. Contact: Hippocrates Health Institute www.wheatgrassgreenhouse.com to order it. It can juice all vegetables including carrot but all ingredients must be cut into small pieces. A counter top or table is necessary.

After a glorious morning viewing some the world’s greatest art in the numerous Parisian museums this gal is ready for lunch. Unfortunately, Paris is not as salad friendly as NYC. But the Parisians love their veggies and the markets are so amazing. The produce is farmer’s market quality and stamped with no GMO’s! I packed my favorite Tupperware that fits perfectly in my knapsack and a little plastic bottle that can be found in any hiking/camping store. I made a salad in advance and carried it with me till lunchtime and I put olive oil in the little bottle to use as a dressing. I put the little bottle of oil in a ziplock bag just in case of any leaking problems. This salad is not boring! Back in NYC, I prepared several different blends of my favorite seasonings in ziplock bags all ready to be sprinkled on a salad at a moments notice. Some blends included onion powder, garlic powder, caraway seed, fennel seed, black pepper, Celtic salt, curry powder, cayenne powder etc.. Avocados can be found in Paris! I am in heaven! Also, I carry a spork that is part fork and spoon and a swiss army knife that can be found at any hiking/camping store. Make sure to pack the knife in your bag that goes underneath the plane. And don’t forget a cloth napkin. Please save a tree!

Indeed, life is good. We visited Versailles, Rodin Museum, Louvre, Latin Quarter, Notre Dame, and the Pompidou. Such fun! Need a snack? Good idea to pack fresh fruit, raw bars, or raw crackers. Just in case a munchie attack comes on.

I ate in parks, on benches, stairs, cafeterias, and even went to a Chinese restaurant where my friend ordered food and I ate my salad there. I ordered a side of steamed vegetables at the restaurant that sufficed my taking up a seat. Leave a generous tip! Day after day, the French peered onto my gorgeous salad with envy as I watched them eat cheese and bread sandwiches! No match!

By dinnertime I allowed for other options on my plate. In advance, I researched on http://www.happycow.com for any veggie restaurants or natural food stores found in Paris. There are approximately 10 of these restaurants in Paris, France. I visited several that were very accommodating to my vegan diet.

The big question on everyone’s mind is, “Did you drink wine?” I rarely drink alcohol. I occasionally do on holidays, or on special occasions. Yes, I drank a little wine on my trip and believe me one glass of red wine definite relaxes this very busy NYC gal. Wine may have bioflavonoids and some positive aspects on the body, but it is a highly acidic substance, which taxes the liver and assaults the immune system. Find balance with yourself to nurture your body and your emotional side.

After any vacation, this Colon Hydro-therapist is happy to return home for a Colonic! Traveling can interfere with good elimination. Traveling by airplane effects digestion due to change in air pressure that generates gases. Traveling on long train or car trips generates lack of movement that can leave a colon a tad sluggish. Many people go off their healthy eating habits and slack on exercise while on vacation. It is a great idea to schedule a colonic to remove unwanted gases and waste that can linger after a trip. Replenish yourself and feel renewed!

Dear Paris,
Thank you for a wonderful time! Until we meet again!