May 21, 2025 • 38 mins
As we enter the season of sunshine and fresh starts, this new episode of 1,000 Waking Minutes invites you to rediscover one of the most powerful places for well-being: your local farmers market.
In this special story-meets-science episode, Dr. Wendy Bazilian explores the personal joy, health benefits, and wide-reaching ripple effects of shopping local—through farmers markets, co-ops, and CSA produce boxes.
She shares a heartfelt visit to Sage Hill Ranch Gardens, a family-run regenerative farm in North County San Diego, and weaves in current research on how eating locally can benefit your mind, your body, and even your community’s economy and climate.
Whether you're a longtime farmers market fan or thinking about making your first visit this season, this episode offers practical ways to engage and inspiring reminders that the choices we make with our food can shape our health and our world.
We Discuss
(1:50) A visit to Sage Hill Ranch Gardens and the joy of seasonal food
(13:06) The science of local eating: mental health, digestion, disease prevention, connection, well-being
(21:52) 5 practical steps to find, visit, and get the most from your market
(31:25) What CSAs and food co-ops really are—and why they matter now(XX:XX) The ripple effect: economic, environmental, and personal returns
(35:16) A reminder of FLOWS and the power of Fresh, Local, Organic, Whole, and Seasonal.
(35:58) A warm recap and invitation to take one small step this week
To find CSA and produce box options, you can check out:
• LocalHarvest.org/csa
• USDA CSA Directory
• Good Food for All – Produce Box Program
You can also google things like…:
“CSA nearme”
“Produce subscription box [your city]”
“Good Food for All produce program”
CONNECT WITH WENDY:
Follow on Instagram: @1000WakingMinutes
Visit the website: wendybazilian.com
Email me: 1KWM@wendybazilian.com
PLEASE SUPPORT:
If you’re enjoying 1,000 Waking Minutes, help us grow!
• Subscribe to get new episodes as soon as they drop.
• Rate & Review the show—your feedback helps others find the podcast.
• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.
Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.
HEALTH DISCLAIMER:
The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.
REFERENCES:
Farmers Market Coalition. (n.d.). Farmers markets support healthy communities. Retrieved May, 2025, from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities/
Hu, X., Clarke, L. W., & Zendehdel, K. (2021). Farmers’ market usage, fruit and vegetable consumption, meals at home and health–Evidence from Washington, DC. Sustainability, 13(13), 7437.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Farmers markets and co-ops
aren't just where we buy
food, they're where health, connection
and community take root.
So when you support local
farms, you're not just nourishing
your plate, you're strengthening your
community and your health.
We experience 1,000 waking minutes
(00:23):
on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 Waking
Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
(00:44):
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days.
Yes, I'm on my way.
Yes, it's gonna be okay.
Yeah.
(01:06):
Hi, I'm Dr. Wendy Bazilian
and welcome to 1,000 Waking
Minutes.
As we head into Memorial
Day weekend, the unofficial, no,
let's just call it the
official start to summer.
I mean, let's face it,
that's what we really treat
it like.
I thought it was the
perfect time to explore the
vibrant world of farmers markets,
(01:27):
of food co-ops, of
produce box programs like CSAs,
and how they enrich not
only our plates, but our
community well-being as well.
So to kick off, I'm
going to start with a
little story not so long
ago, one Saturday morning in
(01:48):
the Bazilian home.
And it went like this,
"Let's drive up to see
our friends at Sage Hill
this morning," I said to
Jason and my daughter Calliope.
This was about a Saturday
morning like any other, but
one where we were making
a trip to North County,
as we sometimes do.
(02:08):
Hilda, our dear friend who
I will most definitely be
sharing more about in a
future episode.
She has an amazing part
cookbook, part art book, part
family story book that's coming
out soon.
I'm very excited about it.
Well, Hilda is someone that
I worked with for over
(02:29):
a decade, and we became
close at that time when
we were working in the
Destination Spa World space.
And we know the whole
family, Hilda's whole family, and
they're what I would consider
part of our San Diego
chosen family, really.
They live a little further
than when we used to
(02:50):
live closer up in North
County, and it's about a
45 minute drive up to
where Sage Hill Ranch is,
and their home.
We've known their kids since
they were kids.
Now they're full grown adults.
Two are parents.
One is a parent of
fur babies, and all of
(03:10):
them are amazing.
There's three of them.
And these just aren't any
old friends.
We've known them for 22
years, and they live on
a five acre property that
their youngest child, now a
man, has turned into a
thriving local vegetable and fruit
(03:31):
producing farm, along with a
lot of contributions from the
rest of the family too.
So Farmer Spencer, we call
him, both affectionately and accurately,
led the charge to turn
their property about eight years
ago into what is now
called Sage Hill Ranch Gardens.
(03:55):
It's a small but mighty
regenerative farm that's become a
staple in our San Diego
region.
And on Saturdays, they have
their at the farm market
day.
Other days, they're busy supplying
some of the area's top
restaurants, grocery store specialty markets.
(04:17):
They're at, I think, three
different farmers markets during the
week, and well, the rest
of the time they're farming.
But on arrival on a
Saturday morning, it's at their
home, at their farm.
We never know what we'll
be seeing or trying or
doing.
And the air is always
filled with the scent of
(04:37):
combination of fresh earth and
sweet aromatic flowers or fruits
or things going on farm.
There are horses, there are
some goats, there are chickens
that lay eggs, and it
is truly the best air
to breathe.
It's cleansing, it's crisp.
They've actually changed the microclimate
(04:59):
by how many trees they
planted and how much vegetation
is growing abundantly there.
The plants taken, of course,
are human carbon dioxide and
the carbon dioxide that is
given off by so many
other things.
And they give us back
the plants that is pure,
oxygen rich air.
(05:19):
And it feels like a
microcleansing of my lungs, of
the air, of the body,
really.
And it gives us the
freshest O2, the freshest oxygen.
And I always think of
oxygen sort of as the
first nutrient, the one that
we absolutely need to survive
(05:40):
from minute to minute.
Their market stand, I think
it was constructed by Rocky,
I think, Hilda's husband, who's
been there a long time.
I would imagine it is,
you know, I've never asked,
I'll do that soon.
And it's always styled in
fine detail by Mother Nature,
if you know what I
mean, with a little help
(06:00):
from Spencer's team.
The produce is always just
harvested.
It still has a little
bit of dirt showing occasionally,
gasp at that, but that's
life.
That's the verdant nature of
the garden.
The greens are so crisp
and green.
There's sometimes rainbow chard.
(06:22):
There's juicy plums when they're
in season.
And there's a few thoughtful
additions always sort of curated
by my friend Hilda, sort
of the matriarch of the
farm.
Little favorite books, books of
poetry, books about nature, cookbooks,
handmade soaps that are crafted
(06:42):
from farm ingredients, for example.
Something always special and intentional.
And that's certainly Hilda's special
touch, I know.
We always get to walk
around.
We're guided as we walk
around.
This is a working farm.
And we get to see
what's sprouting and what's new
and what's happening.
(07:03):
And there's always something that's
picked and handed to us
to taste right off the
plant.
This is a time where
we just eat it right
off the plant.
No rinsing, no questions, because
it's so, so good.
They grow a diverse variety
of fruits and vegetables for
the greater San Diego area.
(07:25):
So this isn't just a
special experience for our family,
even though on Saturdays it
really is.
But I want to point
out something really cool that
I learned from Farmer Spencer
when I interviewed him for
an article that I wrote
not too long ago.
About a third of Sage
Hill Ranch Gardens produce is
(07:45):
sold wholesale at The Food
Shed.
The Food Shed is a
farmer-owned co-op in
San Diego that helps bring
local produce, make it available
to low-income families at
actually affordable prices.
And that's really heart.
(08:07):
I think it's so cool
that we have this in
San Diego.
And I think it's so
cool that such commitment comes
from our small farm community
doing the right things.
I was going to say
the right thing.
Yeah, I guess it's the
right thing.
Great things.
And it's such an example
of equity in action.
They also practice regenerative practices,
(08:29):
regenerative farming.
There's no tilling, no monocropping,
no synthetic chemicals.
And they focus on building
the soil health.
So much so that they
have more natural pest resistances
happened over time.
It's incredible if you get
talking to them.
They're planting fruit trees that
cool the microclimate and retain
(08:51):
moisture in the area.
They're sort of in a
desert area up in North
County, San Diego, Escondido area.
And Spencer told me that
they've seen output has actually
gone up in their crops
and pests have gone down
since switching to these back
-to-basics practices, but with
smarts.
I want to underscore that
(09:11):
this is using the best
of our brains and sort
of what we know how
today, but using regenerative and
natural practices of perhaps yesteryear,
the way it used to
be done, but more sophisticated.
And it's proof really that
nature knows what she's doing.
(09:32):
And it's a win-win
for the farm and for
our planet.
They're even working toward opening
a learning center, a not
-for-profit learning center on
the farm to help inspire
and train the next generation
of farmers and really to
educate us all.
And this is something that
is so important because farming,
(09:53):
family farming, as the generations
progress has actually declined.
And it's hard to convince
young people to become farmers.
And they're doing just that.
And if you're being a
small farmer, even a micro
farmer, like a home farmer,
you can learn some things
that way as well.
(10:13):
So this is such a
wonderful Saturday.
It's a visit with our
friends, and it connects us
so literally to what we
eat and to our earth.
And I always get sentimental
when we go there.
There's lots of history we
have with this family.
And I'm so proud to
know them, Spencer, Hilda, Paige,
Rocky, and Soleil.
(10:34):
I put them out of
order.
Hilda and Rocky are the
married parents of Spencer, Paige,
and Soleil.
And the whole family that
they've created, not just for
their own future, they've done
this, but for ours here
in San Diego.
So this is really a
specialty kind of farmer's market.
(10:54):
It's a single farmer, farmer's
market day on the farm.
It's a micro farmer's market,
so to speak.
One farmer, one family hosting
a community market day, most
Saturdays.
But here in Southern California,
we are lucky.
I know that some of
you listening will say, well,
you're particularly fortunate because your
weather, and we are, whether
(11:15):
it's Tuesday afternoon at Pacific
Beach, Sundays on the campus
of the La Jolla Elementary
School, Saturdays in the Little
Italy district of San Diego
with the Mercato, the farmer's
market there, and so many
others throughout our county.
And I admit that we're
particularly fortunate, but it does
(11:36):
remind me to remind you
that you probably have some
too, maybe as many, maybe
fewer, maybe they're a long
season, or maybe you have
very seasonal farmer's markets, but
seeking them out, which I'm
going to encourage you to
do today, especially now, this
is a great time to
do it, is so nourishing,
(11:59):
it's so valuable, and I
think it's so important in
a number of ways, including
and importantly to your own
personal health.
The connection, the food, and
the person who grew it
can be profound, and it
reminds me and is a
reminder to us all that
foods are more than sustenance.
They're a story, they create
(12:21):
relationships, and they create community.
So, you know, just thinking
about walking through the markets
lifts my spirit.
You can almost feel the
sunshine coming down.
You can almost smell the
aromas of basil or rosemary,
or the fresh citrus that
sometimes wafts through the air
(12:41):
as farmers are sort of
cutting up pieces that you
can sample along the way.
I just love that.
So, as I always like
to do, I want to
ground us a little in
the science, because I can
wax on about the fun
of going to the farmer's
market, and I can even
hopefully sell you into the
(13:02):
benefit of there being some
good fruits and vegetables there.
But I want to talk
now a little bit about
the science of local eating
and the benefits of visiting
a farmer's market, or participating
in a CSA, community-supported
agriculture, or in co-ops,
in sort of co-op
markets.
Because going to a farmer
(13:23):
market or joining a food
co-op doesn't just feel
good, it's good for us
in measurable and real-world
ways.
So, I'm going to highlight
just a few of the
health and well-being ROIs,
the returns on investment, that
come from shopping and connecting
locally to our foods that
(13:46):
are grown nearby, and our
artisans that are doing things
locally as well.
First up, increased produce consumption.
It should be no surprise
to you, in common sense
actually, that you're going to
find lots of fruits and
vegetables at a farmer's market.
But there's actually research to
suggest that when you go
there, there's a chance, a
(14:07):
good chance, that you'll actually
start consuming more.
In a 2021 study, a
survey of residents in the
Washington, D.C. area, they
looked at the relationship between
farmer's market usage and health
indicators, like fruit and vegetable
consumption, as I mentioned, at
(14:29):
meal preparation time, and also
meals away from home.
And here's what they found.
Just a 1% increase
in farmer's market usage was
linked to a 6.5
% increase in fruit and
vegetable intake, and nearly 10
% increase in time spent
(14:52):
making meals at home.
So by just increasing the
frequency in going to the
farmer's market, it was linked
to an increase in fruit
and vegetable consumption and more
time cooking meals at home,
preparing meals at home.
(15:12):
Not only that, but it
also was linked with decreased
amounts of time away from
home for meals.
So this is pretty powerful.
In other words, simply visiting
your market a little more
often might help you shift
your eating patterns toward more
(15:32):
fresh, nutrient-rich foods.
And cooking more at home
often means more control over
ingredients and better long-term
health outcomes, too, as other
research has shown.
So even a 1%
increase in farmer's market use
led to a 6.5
(15:52):
% increase in fruit and
vegetable intake and a 9
.4% increase in time
spent cooking at home.
I just can't underscore that
enough.
And the best part is
it's just one study of
a growing number of them
showing how local food and
access to it can translate
(16:13):
to real health benefits.
Others have shown that placing
farm stands outside of the
community sites that are within
walking distance has led to
increased fruit and vegetable consumption.
So a small shift for
a big return.
A study in North Carolina
found that kids living closer
to farmer's markets had lower
(16:33):
BMIs, body mass indexes, while
those that surrounded more fast
food and pizza places had
higher BMIs.
Our food environment matters and
our proximity to it matters
as well.
And this is not just
theory.
It's measurable.
It's local and it's personal.
It's really cool, right?
(16:54):
So the second benefit is
that produce prescriptions, I don't
know if you've heard that
phrase before, and produce access
programs really do work.
There's a growing movement behind
what are called produce prescriptions.
In other words, programs where
doctors and community clinics can
(17:14):
actually give monthly stipends and
vouchers for fresh fruits and
vegetables.
How cool is that?
I think it's one of
the most exciting developments in
the intersection of healthcare and
nutrition.
And it's the rise of
these produce prescription programs.
These are initiatives where healthcare
providers can literally prescribe fruits
and vegetables.
(17:35):
They make healthy food more
accessible and especially to underserved
communities.
And there's a growing number
of studies that have shown
real impact for these, real
world impact.
In one comprehensive study that
was published just a couple
of years ago in the
journal Circulation, Cardiovascular Quality and
Outcomes, the researchers examined the
(17:57):
effects of 22 such produce
prescription programs on nearly 3
,900 participants who are at
risk for poor cardiometabolic health
across 12 US states.
And it was done over
the course of many months.
The median was six months,
so sometimes more, sometimes a
little less.
(18:18):
And their findings were notable.
First, they found increased produce
consumption.
Adults increased their daily intake
by approximately 0.85 cups,
more than three quarters of
a cup, nearly a cup
for most adults.
And while children were only
boosted about a quarter of
(18:38):
a cup, so nearly a
cup for adults and just
over a quarter cup boost
from the produce prescription programs
in consumption of fruits and
vegetables.
And while it was only
about a quarter cup for
children, I do want you
and me to keep two
things in mind.
Kids, especially in their younger
(18:59):
toddler and even through their
tween year, research has shown
that they tend to get
more fruits and vegetables than
other life stages.
Parents tend to be more
focused on it.
They tend to be consuming
more, particularly fruit, and they
get closer to the daily
recommendation in the first place.
Also, they're smaller.
They're smaller in size and
they're just developing.
(19:20):
So their actual recommendation is
lower.
So a quarter cup is
actually moving the dial in
a significant way toward their
daily recommendation.
So this boost really is
like icing on the cake.
Well, that's not appropriate.
Maybe like cherry on the
top of the fruit sorbet
here with this impact of
(19:41):
the produce prescription on real
consumption.
And I think that's super
impressive.
They also saw in this
particular study other health improvements,
and I want to make
note of these.
Adult participants also experienced notable
reductions in blood sugar levels,
in body mass index, and
improvements in blood pressure.
(20:04):
Significant cardiometabolic risk factors, significant
health factors for us in
general.
And these findings really do
underscore the potential of integrating
nutrition-focused interventions into healthcare
to help combat or reduce
the risk of certain diseases
(20:24):
and also promote overall well
-being.
So this is really like
medicine through food, for real.
It's the power of a
different kind of prescription, perhaps,
literally, produce prescriptions.
And the third and final
benefit I want to share
today is that community connection
really counts for our health.
Farmers' markets create these pockets
(20:45):
of real interaction.
People don't just shop and
leave, typically.
They linger.
They chat with vendors.
They see neighbors.
And according to data from
the Farmers' Market Coalition, shoppers
report more frequent social interactions
per visit than when they're
at a traditional grocery store.
And this isn't just anecdotal.
(21:07):
In the national survey, nearly
one in three people, 28%,
said that the greatest benefit
to their farmers' market was
that it brings people together.
Another study in Los Angeles
found that over half of
shoppers felt a strong connection
to their community, and an
overwhelming 99% believed that
(21:28):
the market improved community health.
This sense of connection has
been tied to better mental
health, too, to lower stress
and even greater life satisfaction.
In a world that feels
so rushed and virtual these
days, this human connection you
can get from a farmers'
market and community interaction, it's
(21:51):
a real gift.
So if you're ready to
get marketing locally and support
your farmers and your health
this season, there are some
practical ways to start.
Whether if it's your first
visit to the farmers' market
this season or ever, or
if you're curious about getting
local seasonal food into your
life, don't worry.
(22:11):
This isn't about overwhelm.
This isn't about who does
it better.
Just want to give you
a few meaningful and simple
steps to get you started.
So number one, find a
farmers' market near you.
It sounds basic, but sometimes
we don't know what's just
around the corner.
And remember what I said
about the distance.
If you can walk to
(22:32):
it, even that may contribute
to increased fruit and vegetable
consumption.
But one place you can
go right off the bat
is to localharvest.org.
So it's localharvest.org, and
you simply type in your
zip code.
You'll discover the markets in
your area, what days they
are.
You may find a big
weekend event.
(22:53):
You may find an intimate,
charming weekday event, a little
roadside stand and marketplace that
you never noticed before.
I would encourage you to
print it out, or even
better yet, do that and
enter it into your planner.
I find this helpful, especially
if you're a person of
routine where you just stop
(23:13):
at the supermarket, and especially
if it's not your everyday
go-to for shopping.
If it's in your planner,
it'll sort of ping you
in your mind and on
your planner.
Maybe if you set an
alarm, it'll literally ding you
to shop, to go plan
an outing, and it'll remind
you of doing something good
for your health.
Tip number two, consider joining
(23:35):
a food co-op.
Co-ops are member-owned
grocery stores or buying clubs,
some call them.
They often source local food
and other items, other local
items, to offer great prices
and perks to members.
They may let you even
vote on what products they
carry, so your values can
(23:56):
help shape the shelves.
You can search for something
like food co-op near
me, or you can go
to farmersmarketcoalition.org for more
resources.
We have one in our
area in Ocean Beach called
People's Food Co-op, and
it's as much of a
(24:17):
community itself as it is
a local, organic, community-owned
market.
And it's been around since
1971, and I know someone
else who's been around that
long too.
So next up, you're looking
for the farmer's market, you're
searching for a co-op
(24:38):
and considering that.
Number three is thinking about
subscribing to a CSA or
a produce box program.
CSA stands for community-supported
agriculture, and it's exactly that.
You subscribe directly to a
local farm, and you receive
a box of seasonal produce
(24:59):
regularly.
It's often weekly or bi
-weekly, and you can think
of it like a farm
to you box, but you're
literally participating in that season's
crop and the vitality of
that farm and that farmer
for your community.
Some boxes are delivered to
your home, others are sent
(25:20):
to a school near you
or a church or a
community hub for pickup, and
they help you eat what's
local and fresh and in
season while supporting the farmers
who grow it.
And they also help you
get to know again what's
local and fresh and seasonal
in your area, because typically
a supermarket has a year
(25:42):
-round supply of almost anything
you can imagine.
For farmers, this model provides
a predictable income for them,
and it lets them grow
just what's needed.
So that ultimately can help
reduce waste by growing what's
needed and the amount of
subscriptions that have come through
and some predictions and things
(26:03):
that will be purchased for
sure and committed to, and
it can help boost their
sustainability as well.
For the community, this builds
a resilient and regional food
system.
It gets you access to
local, fresh, and seasonal foods.
And for you directly, this
provides you fresh and nutrient
-rich foods and a new
(26:25):
sense of connection with where
your food comes from.
And probably some of the
health perks that I talk
about frequently, from our brain,
to our heart, to our
skin, to our sleep, to
healthy aging, and so many
more things.
So in order to find
some of these places like
the CSAs or the produce
box options, you can go
(26:47):
to localharvest.org, the same
place I sent you for
farmers markets.
And right there, there's a
link right to CSAs.
But you can also do
localharvest.org backslash CSA, simple
as that.
You can go to the
USDA site, the CSA directory.
There's something called the Good
Food for All Produce Box
(27:08):
Program.
So there's multiple ways.
You can also just Google.
So I'll give you a
few keywords for that.
CSA near me.
And you can probably find
one that way.
Or produce subscription box for
and put your city name
or your community name or
your zip code in.
(27:29):
You can also just Google
the Good Food for All
Produce Program.
I'll put these in the
show notes.
But I just want to
mention them to help cue
your mind and give you
a few searchable options so
that you can find them.
Next, number four, plan your
visit to the market.
A little preparation can make
your experience so much better
(27:50):
once you get to the
farmer's market.
So here's a few tips
within planning a visit to
the market, your farmer's market,
or even the first time
to your co-op.
This could work as well.
Farmer's market in particular here.
Go early for the best
selection.
You might have heard or
even seen that the chefs
(28:11):
of the top-notch restaurants
actually hit the farmer's market
first.
They're always the ones there
earliest to get the best
selection.
The other alternative to early
for best selection is actually
late.
At the end of the
day, you can sometimes get
end-of-the-day deals.
It's not as predictable if
(28:32):
you have a shopping list.
But if you're a little
open to what's there, you
can get some really good
deals at the end of
the day because farmers want
to sell what they have,
bring less home again back
to the farm, and it's
a win-win in that
regard.
A second tip there for
planning your visit is thinking
about bringing cash and bring
(28:54):
reusable bags, bring your shopping
bags with you.
Not all stands take cards.
If they do, sometimes they
incentivize you to use cash.
And though some farmer's markets
now do use the SNAP
debit cards, which is really
cool, that's the Supplemental Nutrition
Assistance Program, formerly the Food
(29:14):
Stamps, which is amazing, not
all of them do, or
they may just have a
special terminal for those.
And third, think about talking
to the farmers.
Ask where your foods are
grown.
Ask how to cook them.
Ask about them.
They love talking about them.
That's why they're there.
Ask them for a new
(29:35):
spin on something that you
haven't tried before or that
you even have.
Ask what's coming next this
season.
Talk to them and get
to know them.
And the fifth tip today
I want to encourage you
to do, and this is
a little bit of bridging
into the world of more
produce in your diet, is
(29:57):
try something new.
Challenge yourself either with the
produce boxes or at the
farmer's market to grab a
never prepped before.
Maybe it's kohlrabi.
Maybe it's Romanesco cauliflower, golden
cauliflower, this green kind of
(30:17):
prickly cauliflower.
There's different kinds of cauliflower
out there.
Maybe it's some heirloom greens
or chard or some of
those really bumpy, wonderful heirloom
tomatoes.
There's lots of interesting things
to experiment with to broaden
your palette and broaden your
diet and broaden your nutrition
(30:38):
as well.
So let trying something new
spark your curiosity, spark some
questions in the kitchen.
And who knows?
One tiny flavorful choice might
just shift your habit, might
shift your mood or even
a meal that you decide
to share with someone else.
It's how change starts with
(30:58):
small but real little trying
it on for size, trying
something new.
Just like that, we're engaged
with our local farms, our
foods and our community.
It's so cool.
And this is a season
where pretty much nationwide we
can get involved.
And now we get to
look back or look out,
(31:19):
zoom out, maybe I should
say on this a little
because our choices, they really
do ripple outward.
When you support our local
food systems, you're not just
nourishing yourself.
You're strengthening something so much
larger.
First, you help to create
economic boosts in your own
community.
And we could really use
that, couldn't we?
(31:39):
Farmer's markets generate real and
meaningful income for local growers
and artisans as well.
And in some regions, they
contribute millions annually to the
local economy.
When you shop at a
farmer's market or join a
CSA, your dollars literally stay
close to home.
They support the people growing
your food.
They also extend into other
(32:01):
job arenas.
They help jobs in your
area and the sustainability of
jobs in your area.
Local food systems like farms
in the area create jobs
in transportation and distribution, in
food safety and marketing.
It's a full ecosystem.
And you're part of keeping
it alive when you participate
(32:22):
in it.
Have you ever thought of
that?
And then there are the
environmental benefits.
Local food doesn't travel thousands
of miles, which means a
lower carbon footprint, which I
hope you feel good about.
I do.
And when farms use regenerative
and sustainable methods like the
no-till, cover crops, organic
practices, they help improve our
(32:43):
soil health, our biodiversity, and
even our climate over time.
So here's something else I
just want to add.
Places like Sage Hill Ranch
Gardens, the farm I mentioned
before from our dear friends,
aren't just feeding us.
They're modeling what is possible.
Their regenerative practices, their equitable
produce distribution through the food
(33:05):
shed program, the creation of
a not-for-profit learning
center, that's like community change
in motion.
And it's sort of a
type of localism in action,
which can be very community
-oriented and healthy.
And importantly and critically, I
want to underscore probably the
(33:25):
most important ripple of all
for your 1,000 waking
minutes is the impact on
your health and your family's
health.
Eating fresh seasonal produce from
farmers, from the markets, from
the CSAs, from co-ops
has been shown to increase
fruit and vegetable consumption, encourage
more home cooking, and even
(33:46):
reduce our reliance on ultra
-processed foods.
And this translates, of course,
to better mental clarity, better
energy, better digestion, better long
-term disease prevention, better well
-lived days.
And let's not forget the
mental health layer as well.
Being outside, talking with other
people, tasting food grown with
(34:08):
care, with chi, as we
like to say, those little
things matter as well.
For kids, it can be
a mini-adventure.
For adults, it can be
a complete reset on the
day.
And it's all part of
how we spend our
1,000 waking minutes each day.
So starting today, one, visit
a farmer's market.
That's my call to action
(34:30):
for you.
Stroll, taste, talk.
Let food and people interact
and intersect and mingle together
to inspire you.
Two, support your local farms
in some way, whether it's
through a CSA, a co
-op membership, or shopping directly
at a farm stand like
at Sage Hill Ranch Gardens.
(34:51):
You can help build a
better food system, really help
support our local food ecosystem.
And three, educate others.
Talk about what you've learned.
Share a recipe from your
CSA.
Invite a friend to the
market next weekend.
It could be an eat
well, move daily, be healthy
moment all wrapped in one.
(35:12):
These little moments create momentum.
And remember, we did two
full episodes on FLOWS, Fresh,
Local, Organic, Whole, and Seasonal,
that acronym that is not
a mandate but a guide
to looking at the foods
that we put on our
plate for eating well.
And you got to admit
(35:33):
that this one ticks most
of the boxes.
What could be more, you
know, when you engage in
a local farmers market or
a co-op in hitting
some of those Fresh, Local,
Organic, Whole, Seasonal FLOWS?
So visit it.
Visit this weekend, maybe.
Share a recipe.
These little moments are so
important.
Eating well and living well
(35:54):
aren't like grandiose dreams.
And I hope that you
hear that reiterated time and
again through the time we
spend together on 1,000 Waking
Minutes here.
They really come from daily
grounded choices.
And I really know, I
(36:15):
was going to say I
believe, but I know that
farmers markets and co-ops
and participating in CSAs and
doing something in some way,
they're not just nice extras.
They're part of a more
nourishing and more connected and
more sustainable way of life
that can contribute to your
eating well and living well.
(36:36):
So if you found this
episode helpful, please share it
with a friend or pass
along the resources.
I'll put them in the
show notes.
You can always find more
at wendybazillion.com.
And you can always send
me a note at 1kwm
1KWM@wendybazilian.com.
I love hearing from you
and I appreciate it so
much when you reach out.
(36:57):
And as always, thank you
truly for sharing a few
of your 1,000 Waking Minutes
with me today.
And until next time, I'm
going to say all three
pillars, eat well, move daily,
and be healthy.
So long.
Thank you for tuning into
(37:18):
1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
Gabriela Escalante in particular.
To the ultra talented Beza
for my theme music, my
lifelong friend and artist Pearl
Preis Photography and Design.
To Danielle Ballantyne, Jen Nguyen,
Joanna Powell, and of course
(37:38):
my family.
And everyone working tirelessly behind
the scenes.
And to you, our valued
listeners, I so appreciate your
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a 5-star rating.
And please hit subscribe on
(37:58):
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 waking minutes each day.
(38:31):
Yes It's
gonna be okay yeah.
Farmers markets and co-ops
aren't just where we buy
food, they're where health, connection
and community take root.
So when you support local
farms, you're not just nourishing
your plate, you're strengthening your
community and your health.
We experience 1,000 waking minutes
(00:23):
on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 Waking
Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
(00:44):
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days.
Yes, I'm on my way.
Yes, it's gonna be okay.
Yeah.
(01:06):
Hi, I'm Dr. Wendy Bazilian
and welcome to 1,000 Waking
Minutes.
As we head into Memorial
Day weekend, the unofficial, no,
let's just call it the
official start to summer.
I mean, let's face it,
that's what we really treat
it like.
I thought it was the
perfect time to explore the
vibrant world of farmers markets,
(01:27):
of food co-ops, of
produce box programs like CSAs,
and how they enrich not
only our plates, but our
community well-being as well.
So to kick off, I'm
going to start with a
little story not so long
ago, one Saturday morning in
(01:48):
the Bazilian home.
And it went like this,
"Let's drive up to see
our friends at Sage Hill
this morning," I said to
Jason and my daughter Calliope.
This was about a Saturday
morning like any other, but
one where we were making
a trip to North County,
as we sometimes do.
(02:08):
Hilda, our dear friend who
I will most definitely be
sharing more about in a
future episode.
She has an amazing part
cookbook, part art book, part
family story book that's coming
out soon.
I'm very excited about it.
Well, Hilda is someone that
I worked with for over
(02:29):
a decade, and we became
close at that time when
we were working in the
Destination Spa World space.
And we know the whole
family, Hilda's whole family, and
they're what I would consider
part of our San Diego
chosen family, really.
They live a little further
than when we used to
(02:50):
live closer up in North
County, and it's about a
45 minute drive up to
where Sage Hill Ranch is,
and their home.
We've known their kids since
they were kids.
Now they're full grown adults.
Two are parents.
One is a parent of
fur babies, and all of
(03:10):
them are amazing.
There's three of them.
And these just aren't any
old friends.
We've known them for 22
years, and they live on
a five acre property that
their youngest child, now a
man, has turned into a
thriving local vegetable and fruit
(03:31):
producing farm, along with a
lot of contributions from the
rest of the family too.
So Farmer Spencer, we call
him, both affectionately and accurately,
led the charge to turn
their property about eight years
ago into what is now
called Sage Hill Ranch Gardens.
(03:55):
It's a small but mighty
regenerative farm that's become a
staple in our San Diego
region.
And on Saturdays, they have
their at the farm market
day.
Other days, they're busy supplying
some of the area's top
restaurants, grocery store specialty markets.
(04:17):
They're at, I think, three
different farmers markets during the
week, and well, the rest
of the time they're farming.
But on arrival on a
Saturday morning, it's at their
home, at their farm.
We never know what we'll
be seeing or trying or
doing.
And the air is always
filled with the scent of
(04:37):
combination of fresh earth and
sweet aromatic flowers or fruits
or things going on farm.
There are horses, there are
some goats, there are chickens
that lay eggs, and it
is truly the best air
to breathe.
It's cleansing, it's crisp.
They've actually changed the microclimate
(04:59):
by how many trees they
planted and how much vegetation
is growing abundantly there.
The plants taken, of course,
are human carbon dioxide and
the carbon dioxide that is
given off by so many
other things.
And they give us back
the plants that is pure,
oxygen rich air.
(05:19):
And it feels like a
microcleansing of my lungs, of
the air, of the body,
really.
And it gives us the
freshest O2, the freshest oxygen.
And I always think of
oxygen sort of as the
first nutrient, the one that
we absolutely need to survive
(05:40):
from minute to minute.
Their market stand, I think
it was constructed by Rocky,
I think, Hilda's husband, who's
been there a long time.
I would imagine it is,
you know, I've never asked,
I'll do that soon.
And it's always styled in
fine detail by Mother Nature,
if you know what I
mean, with a little help
(06:00):
from Spencer's team.
The produce is always just
harvested.
It still has a little
bit of dirt showing occasionally,
gasp at that, but that's
life.
That's the verdant nature of
the garden.
The greens are so crisp
and green.
There's sometimes rainbow chard.
(06:22):
There's juicy plums when they're
in season.
And there's a few thoughtful
additions always sort of curated
by my friend Hilda, sort
of the matriarch of the
farm.
Little favorite books, books of
poetry, books about nature, cookbooks,
handmade soaps that are crafted
(06:42):
from farm ingredients, for example.
Something always special and intentional.
And that's certainly Hilda's special
touch, I know.
We always get to walk
around.
We're guided as we walk
around.
This is a working farm.
And we get to see
what's sprouting and what's new
and what's happening.
(07:03):
And there's always something that's
picked and handed to us
to taste right off the
plant.
This is a time where
we just eat it right
off the plant.
No rinsing, no questions, because
it's so, so good.
They grow a diverse variety
of fruits and vegetables for
the greater San Diego area.
(07:25):
So this isn't just a
special experience for our family,
even though on Saturdays it
really is.
But I want to point
out something really cool that
I learned from Farmer Spencer
when I interviewed him for
an article that I wrote
not too long ago.
About a third of Sage
Hill Ranch Gardens produce is
(07:45):
sold wholesale at The Food
Shed.
The Food Shed is a
farmer-owned co-op in
San Diego that helps bring
local produce, make it available
to low-income families at
actually affordable prices.
And that's really heart.
(08:07):
I think it's so cool
that we have this in
San Diego.
And I think it's so
cool that such commitment comes
from our small farm community
doing the right things.
I was going to say
the right thing.
Yeah, I guess it's the
right thing.
Great things.
And it's such an example
of equity in action.
They also practice regenerative practices,
(08:29):
regenerative farming.
There's no tilling, no monocropping,
no synthetic chemicals.
And they focus on building
the soil health.
So much so that they
have more natural pest resistances
happened over time.
It's incredible if you get
talking to them.
They're planting fruit trees that
cool the microclimate and retain
(08:51):
moisture in the area.
They're sort of in a
desert area up in North
County, San Diego, Escondido area.
And Spencer told me that
they've seen output has actually
gone up in their crops
and pests have gone down
since switching to these back
-to-basics practices, but with
smarts.
I want to underscore that
(09:11):
this is using the best
of our brains and sort
of what we know how
today, but using regenerative and
natural practices of perhaps yesteryear,
the way it used to
be done, but more sophisticated.
And it's proof really that
nature knows what she's doing.
(09:32):
And it's a win-win
for the farm and for
our planet.
They're even working toward opening
a learning center, a not
-for-profit learning center on
the farm to help inspire
and train the next generation
of farmers and really to
educate us all.
And this is something that
is so important because farming,
(09:53):
family farming, as the generations
progress has actually declined.
And it's hard to convince
young people to become farmers.
And they're doing just that.
And if you're being a
small farmer, even a micro
farmer, like a home farmer,
you can learn some things
that way as well.
(10:13):
So this is such a
wonderful Saturday.
It's a visit with our
friends, and it connects us
so literally to what we
eat and to our earth.
And I always get sentimental
when we go there.
There's lots of history we
have with this family.
And I'm so proud to
know them, Spencer, Hilda, Paige,
Rocky, and Soleil.
(10:34):
I put them out of
order.
Hilda and Rocky are the
married parents of Spencer, Paige,
and Soleil.
And the whole family that
they've created, not just for
their own future, they've done
this, but for ours here
in San Diego.
So this is really a
specialty kind of farmer's market.
(10:54):
It's a single farmer, farmer's
market day on the farm.
It's a micro farmer's market,
so to speak.
One farmer, one family hosting
a community market day, most
Saturdays.
But here in Southern California,
we are lucky.
I know that some of
you listening will say, well,
you're particularly fortunate because your
weather, and we are, whether
(11:15):
it's Tuesday afternoon at Pacific
Beach, Sundays on the campus
of the La Jolla Elementary
School, Saturdays in the Little
Italy district of San Diego
with the Mercato, the farmer's
market there, and so many
others throughout our county.
And I admit that we're
particularly fortunate, but it does
(11:36):
remind me to remind you
that you probably have some
too, maybe as many, maybe
fewer, maybe they're a long
season, or maybe you have
very seasonal farmer's markets, but
seeking them out, which I'm
going to encourage you to
do today, especially now, this
is a great time to
do it, is so nourishing,
(11:59):
it's so valuable, and I
think it's so important in
a number of ways, including
and importantly to your own
personal health.
The connection, the food, and
the person who grew it
can be profound, and it
reminds me and is a
reminder to us all that
foods are more than sustenance.
They're a story, they create
(12:21):
relationships, and they create community.
So, you know, just thinking
about walking through the markets
lifts my spirit.
You can almost feel the
sunshine coming down.
You can almost smell the
aromas of basil or rosemary,
or the fresh citrus that
sometimes wafts through the air
(12:41):
as farmers are sort of
cutting up pieces that you
can sample along the way.
I just love that.
So, as I always like
to do, I want to
ground us a little in
the science, because I can
wax on about the fun
of going to the farmer's
market, and I can even
hopefully sell you into the
(13:02):
benefit of there being some
good fruits and vegetables there.
But I want to talk
now a little bit about
the science of local eating
and the benefits of visiting
a farmer's market, or participating
in a CSA, community-supported
agriculture, or in co-ops,
in sort of co-op
markets.
Because going to a farmer
(13:23):
market or joining a food
co-op doesn't just feel
good, it's good for us
in measurable and real-world
ways.
So, I'm going to highlight
just a few of the
health and well-being ROIs,
the returns on investment, that
come from shopping and connecting
locally to our foods that
(13:46):
are grown nearby, and our
artisans that are doing things
locally as well.
First up, increased produce consumption.
It should be no surprise
to you, in common sense
actually, that you're going to
find lots of fruits and
vegetables at a farmer's market.
But there's actually research to
suggest that when you go
there, there's a chance, a
(14:07):
good chance, that you'll actually
start consuming more.
In a 2021 study, a
survey of residents in the
Washington, D.C. area, they
looked at the relationship between
farmer's market usage and health
indicators, like fruit and vegetable
consumption, as I mentioned, at
(14:29):
meal preparation time, and also
meals away from home.
And here's what they found.
Just a 1% increase
in farmer's market usage was
linked to a 6.5
% increase in fruit and
vegetable intake, and nearly 10
% increase in time spent
(14:52):
making meals at home.
So by just increasing the
frequency in going to the
farmer's market, it was linked
to an increase in fruit
and vegetable consumption and more
time cooking meals at home,
preparing meals at home.
(15:12):
Not only that, but it
also was linked with decreased
amounts of time away from
home for meals.
So this is pretty powerful.
In other words, simply visiting
your market a little more
often might help you shift
your eating patterns toward more
(15:32):
fresh, nutrient-rich foods.
And cooking more at home
often means more control over
ingredients and better long-term
health outcomes, too, as other
research has shown.
So even a 1%
increase in farmer's market use
led to a 6.5
(15:52):
% increase in fruit and
vegetable intake and a 9
.4% increase in time
spent cooking at home.
I just can't underscore that
enough.
And the best part is
it's just one study of
a growing number of them
showing how local food and
access to it can translate
(16:13):
to real health benefits.
Others have shown that placing
farm stands outside of the
community sites that are within
walking distance has led to
increased fruit and vegetable consumption.
So a small shift for
a big return.
A study in North Carolina
found that kids living closer
to farmer's markets had lower
(16:33):
BMIs, body mass indexes, while
those that surrounded more fast
food and pizza places had
higher BMIs.
Our food environment matters and
our proximity to it matters
as well.
And this is not just
theory.
It's measurable.
It's local and it's personal.
It's really cool, right?
(16:54):
So the second benefit is
that produce prescriptions, I don't
know if you've heard that
phrase before, and produce access
programs really do work.
There's a growing movement behind
what are called produce prescriptions.
In other words, programs where
doctors and community clinics can
(17:14):
actually give monthly stipends and
vouchers for fresh fruits and
vegetables.
How cool is that?
I think it's one of
the most exciting developments in
the intersection of healthcare and
nutrition.
And it's the rise of
these produce prescription programs.
These are initiatives where healthcare
providers can literally prescribe fruits
and vegetables.
(17:35):
They make healthy food more
accessible and especially to underserved
communities.
And there's a growing number
of studies that have shown
real impact for these, real
world impact.
In one comprehensive study that
was published just a couple
of years ago in the
journal Circulation, Cardiovascular Quality and
Outcomes, the researchers examined the
(17:57):
effects of 22 such produce
prescription programs on nearly 3
,900 participants who are at
risk for poor cardiometabolic health
across 12 US states.
And it was done over
the course of many months.
The median was six months,
so sometimes more, sometimes a
little less.
(18:18):
And their findings were notable.
First, they found increased produce
consumption.
Adults increased their daily intake
by approximately 0.85 cups,
more than three quarters of
a cup, nearly a cup
for most adults.
And while children were only
boosted about a quarter of
(18:38):
a cup, so nearly a
cup for adults and just
over a quarter cup boost
from the produce prescription programs
in consumption of fruits and
vegetables.
And while it was only
about a quarter cup for
children, I do want you
and me to keep two
things in mind.
Kids, especially in their younger
(18:59):
toddler and even through their
tween year, research has shown
that they tend to get
more fruits and vegetables than
other life stages.
Parents tend to be more
focused on it.
They tend to be consuming
more, particularly fruit, and they
get closer to the daily
recommendation in the first place.
Also, they're smaller.
They're smaller in size and
they're just developing.
(19:20):
So their actual recommendation is
lower.
So a quarter cup is
actually moving the dial in
a significant way toward their
daily recommendation.
So this boost really is
like icing on the cake.
Well, that's not appropriate.
Maybe like cherry on the
top of the fruit sorbet
here with this impact of
(19:41):
the produce prescription on real
consumption.
And I think that's super
impressive.
They also saw in this
particular study other health improvements,
and I want to make
note of these.
Adult participants also experienced notable
reductions in blood sugar levels,
in body mass index, and
improvements in blood pressure.
(20:04):
Significant cardiometabolic risk factors, significant
health factors for us in
general.
And these findings really do
underscore the potential of integrating
nutrition-focused interventions into healthcare
to help combat or reduce
the risk of certain diseases
(20:24):
and also promote overall well
-being.
So this is really like
medicine through food, for real.
It's the power of a
different kind of prescription, perhaps,
literally, produce prescriptions.
And the third and final
benefit I want to share
today is that community connection
really counts for our health.
Farmers' markets create these pockets
(20:45):
of real interaction.
People don't just shop and
leave, typically.
They linger.
They chat with vendors.
They see neighbors.
And according to data from
the Farmers' Market Coalition, shoppers
report more frequent social interactions
per visit than when they're
at a traditional grocery store.
And this isn't just anecdotal.
(21:07):
In the national survey, nearly
one in three people, 28%,
said that the greatest benefit
to their farmers' market was
that it brings people together.
Another study in Los Angeles
found that over half of
shoppers felt a strong connection
to their community, and an
overwhelming 99% believed that
(21:28):
the market improved community health.
This sense of connection has
been tied to better mental
health, too, to lower stress
and even greater life satisfaction.
In a world that feels
so rushed and virtual these
days, this human connection you
can get from a farmers'
market and community interaction, it's
(21:51):
a real gift.
So if you're ready to
get marketing locally and support
your farmers and your health
this season, there are some
practical ways to start.
Whether if it's your first
visit to the farmers' market
this season or ever, or
if you're curious about getting
local seasonal food into your
life, don't worry.
(22:11):
This isn't about overwhelm.
This isn't about who does
it better.
Just want to give you
a few meaningful and simple
steps to get you started.
So number one, find a
farmers' market near you.
It sounds basic, but sometimes
we don't know what's just
around the corner.
And remember what I said
about the distance.
If you can walk to
(22:32):
it, even that may contribute
to increased fruit and vegetable
consumption.
But one place you can
go right off the bat
is to localharvest.org.
So it's localharvest.org, and
you simply type in your
zip code.
You'll discover the markets in
your area, what days they
are.
You may find a big
weekend event.
(22:53):
You may find an intimate,
charming weekday event, a little
roadside stand and marketplace that
you never noticed before.
I would encourage you to
print it out, or even
better yet, do that and
enter it into your planner.
I find this helpful, especially
if you're a person of
routine where you just stop
(23:13):
at the supermarket, and especially
if it's not your everyday
go-to for shopping.
If it's in your planner,
it'll sort of ping you
in your mind and on
your planner.
Maybe if you set an
alarm, it'll literally ding you
to shop, to go plan
an outing, and it'll remind
you of doing something good
for your health.
Tip number two, consider joining
(23:35):
a food co-op.
Co-ops are member-owned
grocery stores or buying clubs,
some call them.
They often source local food
and other items, other local
items, to offer great prices
and perks to members.
They may let you even
vote on what products they
carry, so your values can
(23:56):
help shape the shelves.
You can search for something
like food co-op near
me, or you can go
to farmersmarketcoalition.org for more
resources.
We have one in our
area in Ocean Beach called
People's Food Co-op, and
it's as much of a
(24:17):
community itself as it is
a local, organic, community-owned
market.
And it's been around since
1971, and I know someone
else who's been around that
long too.
So next up, you're looking
for the farmer's market, you're
searching for a co-op
(24:38):
and considering that.
Number three is thinking about
subscribing to a CSA or
a produce box program.
CSA stands for community-supported
agriculture, and it's exactly that.
You subscribe directly to a
local farm, and you receive
a box of seasonal produce
(24:59):
regularly.
It's often weekly or bi
-weekly, and you can think
of it like a farm
to you box, but you're
literally participating in that season's
crop and the vitality of
that farm and that farmer
for your community.
Some boxes are delivered to
your home, others are sent
(25:20):
to a school near you
or a church or a
community hub for pickup, and
they help you eat what's
local and fresh and in
season while supporting the farmers
who grow it.
And they also help you
get to know again what's
local and fresh and seasonal
in your area, because typically
a supermarket has a year
(25:42):
-round supply of almost anything
you can imagine.
For farmers, this model provides
a predictable income for them,
and it lets them grow
just what's needed.
So that ultimately can help
reduce waste by growing what's
needed and the amount of
subscriptions that have come through
and some predictions and things
(26:03):
that will be purchased for
sure and committed to, and
it can help boost their
sustainability as well.
For the community, this builds
a resilient and regional food
system.
It gets you access to
local, fresh, and seasonal foods.
And for you directly, this
provides you fresh and nutrient
-rich foods and a new
(26:25):
sense of connection with where
your food comes from.
And probably some of the
health perks that I talk
about frequently, from our brain,
to our heart, to our
skin, to our sleep, to
healthy aging, and so many
more things.
So in order to find
some of these places like
the CSAs or the produce
box options, you can go
(26:47):
to localharvest.org, the same
place I sent you for
farmers markets.
And right there, there's a
link right to CSAs.
But you can also do
localharvest.org backslash CSA, simple
as that.
You can go to the
USDA site, the CSA directory.
There's something called the Good
Food for All Produce Box
(27:08):
Program.
So there's multiple ways.
You can also just Google.
So I'll give you a
few keywords for that.
CSA near me.
And you can probably find
one that way.
Or produce subscription box for
and put your city name
or your community name or
your zip code in.
(27:29):
You can also just Google
the Good Food for All
Produce Program.
I'll put these in the
show notes.
But I just want to
mention them to help cue
your mind and give you
a few searchable options so
that you can find them.
Next, number four, plan your
visit to the market.
A little preparation can make
your experience so much better
(27:50):
once you get to the
farmer's market.
So here's a few tips
within planning a visit to
the market, your farmer's market,
or even the first time
to your co-op.
This could work as well.
Farmer's market in particular here.
Go early for the best
selection.
You might have heard or
even seen that the chefs
(28:11):
of the top-notch restaurants
actually hit the farmer's market
first.
They're always the ones there
earliest to get the best
selection.
The other alternative to early
for best selection is actually
late.
At the end of the
day, you can sometimes get
end-of-the-day deals.
It's not as predictable if
(28:32):
you have a shopping list.
But if you're a little
open to what's there, you
can get some really good
deals at the end of
the day because farmers want
to sell what they have,
bring less home again back
to the farm, and it's
a win-win in that
regard.
A second tip there for
planning your visit is thinking
about bringing cash and bring
(28:54):
reusable bags, bring your shopping
bags with you.
Not all stands take cards.
If they do, sometimes they
incentivize you to use cash.
And though some farmer's markets
now do use the SNAP
debit cards, which is really
cool, that's the Supplemental Nutrition
Assistance Program, formerly the Food
(29:14):
Stamps, which is amazing, not
all of them do, or
they may just have a
special terminal for those.
And third, think about talking
to the farmers.
Ask where your foods are
grown.
Ask how to cook them.
Ask about them.
They love talking about them.
That's why they're there.
Ask them for a new
(29:35):
spin on something that you
haven't tried before or that
you even have.
Ask what's coming next this
season.
Talk to them and get
to know them.
And the fifth tip today
I want to encourage you
to do, and this is
a little bit of bridging
into the world of more
produce in your diet, is
(29:57):
try something new.
Challenge yourself either with the
produce boxes or at the
farmer's market to grab a
never prepped before.
Maybe it's kohlrabi.
Maybe it's Romanesco cauliflower, golden
cauliflower, this green kind of
(30:17):
prickly cauliflower.
There's different kinds of cauliflower
out there.
Maybe it's some heirloom greens
or chard or some of
those really bumpy, wonderful heirloom
tomatoes.
There's lots of interesting things
to experiment with to broaden
your palette and broaden your
diet and broaden your nutrition
(30:38):
as well.
So let trying something new
spark your curiosity, spark some
questions in the kitchen.
And who knows?
One tiny flavorful choice might
just shift your habit, might
shift your mood or even
a meal that you decide
to share with someone else.
It's how change starts with
(30:58):
small but real little trying
it on for size, trying
something new.
Just like that, we're engaged
with our local farms, our
foods and our community.
It's so cool.
And this is a season
where pretty much nationwide we
can get involved.
And now we get to
look back or look out,
(31:19):
zoom out, maybe I should
say on this a little
because our choices, they really
do ripple outward.
When you support our local
food systems, you're not just
nourishing yourself.
You're strengthening something so much
larger.
First, you help to create
economic boosts in your own
community.
And we could really use
that, couldn't we?
(31:39):
Farmer's markets generate real and
meaningful income for local growers
and artisans as well.
And in some regions, they
contribute millions annually to the
local economy.
When you shop at a
farmer's market or join a
CSA, your dollars literally stay
close to home.
They support the people growing
your food.
They also extend into other
(32:01):
job arenas.
They help jobs in your
area and the sustainability of
jobs in your area.
Local food systems like farms
in the area create jobs
in transportation and distribution, in
food safety and marketing.
It's a full ecosystem.
And you're part of keeping
it alive when you participate
(32:22):
in it.
Have you ever thought of
that?
And then there are the
environmental benefits.
Local food doesn't travel thousands
of miles, which means a
lower carbon footprint, which I
hope you feel good about.
I do.
And when farms use regenerative
and sustainable methods like the
no-till, cover crops, organic
practices, they help improve our
(32:43):
soil health, our biodiversity, and
even our climate over time.
So here's something else I
just want to add.
Places like Sage Hill Ranch
Gardens, the farm I mentioned
before from our dear friends,
aren't just feeding us.
They're modeling what is possible.
Their regenerative practices, their equitable
produce distribution through the food
(33:05):
shed program, the creation of
a not-for-profit learning
center, that's like community change
in motion.
And it's sort of a
type of localism in action,
which can be very community
-oriented and healthy.
And importantly and critically, I
want to underscore probably the
(33:25):
most important ripple of all
for your 1,000 waking
minutes is the impact on
your health and your family's
health.
Eating fresh seasonal produce from
farmers, from the markets, from
the CSAs, from co-ops
has been shown to increase
fruit and vegetable consumption, encourage
more home cooking, and even
(33:46):
reduce our reliance on ultra
-processed foods.
And this translates, of course,
to better mental clarity, better
energy, better digestion, better long
-term disease prevention, better well
-lived days.
And let's not forget the
mental health layer as well.
Being outside, talking with other
people, tasting food grown with
(34:08):
care, with chi, as we
like to say, those little
things matter as well.
For kids, it can be
a mini-adventure.
For adults, it can be
a complete reset on the
day.
And it's all part of
how we spend our
1,000 waking minutes each day.
So starting today, one, visit
a farmer's market.
That's my call to action
(34:30):
for you.
Stroll, taste, talk.
Let food and people interact
and intersect and mingle together
to inspire you.
Two, support your local farms
in some way, whether it's
through a CSA, a co
-op membership, or shopping directly
at a farm stand like
at Sage Hill Ranch Gardens.
(34:51):
You can help build a
better food system, really help
support our local food ecosystem.
And three, educate others.
Talk about what you've learned.
Share a recipe from your
CSA.
Invite a friend to the
market next weekend.
It could be an eat
well, move daily, be healthy
moment all wrapped in one.
(35:12):
These little moments create momentum.
And remember, we did two
full episodes on FLOWS, Fresh,
Local, Organic, Whole, and Seasonal,
that acronym that is not
a mandate but a guide
to looking at the foods
that we put on our
plate for eating well.
And you got to admit
(35:33):
that this one ticks most
of the boxes.
What could be more, you
know, when you engage in
a local farmers market or
a co-op in hitting
some of those Fresh, Local,
Organic, Whole, Seasonal FLOWS?
So visit it.
Visit this weekend, maybe.
Share a recipe.
These little moments are so
important.
Eating well and living well
(35:54):
aren't like grandiose dreams.
And I hope that you
hear that reiterated time and
again through the time we
spend together on 1,000 Waking
Minutes here.
They really come from daily
grounded choices.
And I really know, I
(36:15):
was going to say I
believe, but I know that
farmers markets and co-ops
and participating in CSAs and
doing something in some way,
they're not just nice extras.
They're part of a more
nourishing and more connected and
more sustainable way of life
that can contribute to your
eating well and living well.
(36:36):
So if you found this
episode helpful, please share it
with a friend or pass
along the resources.
I'll put them in the
show notes.
You can always find more
at wendybazillion.com.
And you can always send
me a note at 1kwm
1KWM@wendybazilian.com.
I love hearing from you
and I appreciate it so
much when you reach out.
(36:57):
And as always, thank you
truly for sharing a few
of your 1,000 Waking Minutes
with me today.
And until next time, I'm
going to say all three
pillars, eat well, move daily,
and be healthy.
So long.
Thank you for tuning into
(37:18):
1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
Gabriela Escalante in particular.
To the ultra talented Beza
for my theme music, my
lifelong friend and artist Pearl
Preis Photography and Design.
To Danielle Ballantyne, Jen Nguyen,
Joanna Powell, and of course
(37:38):
my family.
And everyone working tirelessly behind
the scenes.
And to you, our valued
listeners, I so appreciate your
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a 5-star rating.
And please hit subscribe on
(37:58):
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 waking minutes each day.
(38:31):
Yes It's
gonna be okay yeah.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!