by G. Scott Brown
Vegetarian Meal Planning at Farm to Fit
By Halla Byer, MScN, Resident Nutritionist
Making the switch to a vegetarian – or even just a plant-based diet – can be overwhelming. Ordering meals from Farm to Fit is a great way to get ideas and vegetarian nutritional support.
If you’re considering a vegetarian diet, you might be wondering what your protein options are. The answer is a little bit bigger than just protein. There are three key nutrients, iron, folate, and vitamin B12 – all typically found in animal products –which are essential to your health.
The good news? These nutrients are also found in plants. But why do they matter?
Without adequate amounts of iron, folate, and B12, you may become deficient, and potentially anemic. Anemia is a fairly common, but quite serious condition that affects the size and quantity of your blood cells. Most people who show signs of anemia feel fatigued on a regular basis, and the risk increases even more for females.
Our goal at Farm to Fit is to make sure we have a nutritionally sound vegetarian menu so you can continue to feel great. As a nutritionist, my job is to comb through every recipe and analyze each day of the vegetarian menu to make sure our clients are getting the perfect amount of those three key nutrients.
Here are a few plant sources we’ll be including in the vegetarian menu to make sure you’re as healthy and fueled as possible:
• Iron: Beans and lentils, tempeh, tofu, dark leafy greens, quinoa, prunes, potato skins, raisins, apricots, watermelon, almonds, sunflower seeds (some of these make great snacks on their own, too!)
• Folate: Beans and lentils, black beans, romaine lettuce, spinach, broccoli.
• Vitamin B12: nutritional yeast, crimini mushrooms, tempeh
***Side note on iron: There are actually two types of iron, heme and non-heme. Heme iron is found in animal products, which will be limited to eggs and dairy in the vegetarian menu. Non-heme iron is found in plants, but in order to be absorbed, non-heme iron requires a little vitamin C, so we’ll make sure to get that in there too!
by G. Scott Brownposted in About Us, Chefs, Dre and G, Foodie PDX, fun stuff, Healthy Living, Team Farm to Fit, Uncategorized
We’ve Moved and It’s Better Than Ever!
By Dre Slaman and G. Scott Brown, Co-Owners
We’ve been busy these last nine months… We have created our perfect kitchen and we couldn’t be more excited!
Our new location in Northeast Portland started as an old warehouse filled with used Volvo parts. After months of meticulous design, permitting, and pre-construction hullaballoo, we finally broke ground on February 1st! We have more than doubled our space in our new 3600 sq’ kitchen that features 3 huge walk ins, 36 feet of hood space, and a ton of brand new equipment.
Our new digs not only mean lots of shiny new stuff, but allows us to continue to serve you the best product possible, expand our delivery area even further, and add additional offerings on to our menu (snacks and desserts, anyone?)
We are ecstatic to finally be moved in and hope you come see us soon! You can find us at 5411 NE Portland Highway, Portland, OR 97218. Our phone number and email is the same: email@example.com 503-688-9248
Check out some more pics:
by G. Scott Brown
Gathering Together Farm and Seasonal Cilantro
By Halla Byer, MScN Intern
In this week’s delivery, you’ll see some menu items featuring cilantro and some FUN FACTS about cilantro, but we also want to shine a spotlight on our local source!
Gathering Together Farm, located in Philomath, Oregon, is committed to organic farming. They have a CSA service, restaurant, and store on site to help make quality produce available to the public in many different ways! They even sell products in their store from other local farmers to do their part to support a sustainable agricultural community in Oregon! Now that’s a community we can get on board with!
Many lifestyle-related conditions like heart disease, high blood pressure, high cholesterol, and diabetes, have similar root causes in poor food choices and low physical activity levels. The signs and symptoms of these disorders are often overlapping, so when we find a food like cilantro that helps prevent or reverse all of them from different angles, we’re going to use it!
And we’re going to use the best source we can find! We thank Gathering Together Farm for supporting Farm to Fit and our mission to provide healthy, local, organic foods to our community!
Be sure to follow us on Twitter (@FarmToFit) and Instagram for the latest in local farming, fitness and healthy food!
by G. Scott Brown
How Meal Delivery Pioneers – Farm to Fit –
Stand Above the New Competition.
By G. Scott Brown and Dre Slaman, Founders, Farm to Fit
We realize that delivery – and specifically meal delivery – is booming in Oregon and across the nation. Frankly, we’re flattered the concept is being replicated.
More families, couples and individuals are prioritizing mealtimes, good nutrition, and convenience.
Farm to Fit was early to arrive to the Portland meal delivery market in 2011. With so many new players trying to punch into this industry, we wanted to explain how Farm to Fit continues to stand above the rest. Here’s what makes our Farm to Fit meal delivery formula different:
4+ Years Strong
Farm to Fit has been in the business of meal delivery for over four years and we’re growing strong. We’re even opening a new – triple in size – kitchen in the next few months.
Tracked Portion Control
Our nutritional tracking is premiere. We track and guarantee calories and sizes. Calorie meal plans are tailored to fuel your specific lifestyle and help you achieve your goals. In 2016 we are working to do even more to customize portion control for our clients.
Breakfast, Lunch and Dinner
Our customers have the option to order every meal, every day of the week. Year-round. Order online today.
You can choose to receive 3, 5, or 7 days of Breakfast, Lunch, or Dinner. You can also feed your whole family or just one person. We’ve got options.
Chef Driven Menu
Because we’ve been in the market so long. We have a tried and true formula for our solid, gourmet menu with over 500 different meals, created and cooked daily by our team of experienced, professional, award-winning chefs.
Giant Service Area
We deliver to a large swath of the Portland and Vancouver area (all the way out to West Linn and Hillsboro). And we’re open to new delivery drop-sites all the time. View all of our meal delivery and pickup locations.
As Local As We Can Be
We source all of our ingredients from as many local farmers and purveyors as we can. We are proud to be rooted in Oregon, where year-round farming affords us an amazing localized menu and access to fresh cheese, eggs and meat.
Local, Unwavering Customer Service
We are a locally-owned and owner-operated company. We take immense pride in our personalized care and service. In early 2016, we plan to launch an updated website for menu and ordering, where you can further customize your menu.
Strong Local Fitness Partners
We value our relationships with the local fitness community and our meal plans are often delivered direct to our local gym partners. See all of our partners here.
by G. Scott Brown
Urban Gleaners + Farm to Fit = Less Waste
For most, Thanksgiving week centers around food. Heaps of potatoes, gravy, pie, turkey, rolls and . . . . more leftovers than we could ever finish.
Excess has become part of our holidays. Except for those who live with food insecurity.
A few years ago, we were shocked to learn the average middle-class, American family of four throws $1,500 in the garbage from their plate, annually.
Which makes us proud of our relationship with a local food-waste reduction program. For the past two years – once a week – a crew from Portland’s Urban Gleaners (a local non-profit) picks up Farm to Fit’s edible, surplus food and redistributes it to agencies feeding the hungry across Portland.
Yet, everyone can do something in their own home. In fact, the USDA and EPA just announced an initiative to reduce U.S. food waste by 50 percent in 15 years! This wave of change and awareness is just beginning; we’re hopeful for the future of better food management across America. And, we’re excited to be a part of this movement.
Waste-Less Food Tips
- Many fruits give off natural gases as they ripen, making other nearby produce spoil faster. Store bananas, apples, and tomatoes by themselves, and store fruits and vegetables in different bins.
- Befriend your freezer and visit it often. For example, freeze food such as bread, sliced fruit, or meat that you know you won’t be able to eat in time.
- Buy boxed milk or milk alternatives that can be shelf-stable until you need to use them.
- Wait to wash berries until you want to eat them to prevent mold.
- If you can’t reduce waste. Divert it from landfills. Donate to food banks and learn about composting.
- Learn the difference between “sell-by,” “use-by,” “best-by,” and expiration dates.
– Tips courtesy of the U.S. Environmental Protection Agency
*Photos courtesy of Urban Gleaners
by Rachael Lamb
November 1st marks four successful years of providing Portland with healthy, delicious, and convenient meals! Being a part of our community in this way has been an amazing journey thus far, with its conceivable challenges and unforeseen rewards. In the past year alone, we have grown considerably, (even almost out of our brand new kitchen!). We have doubled our sales every year since we opened and just this month have hired even more kitchen and packaging staff to help bring Farm to Fit to your door! We’ve spent this year focused on giving back too. We have donated meals, weekly, to kids who don’t have food for school lunches, food insecure adults throughout the city in need of meals and medical care, and even sponsored a dinner for instructors teaching girls and boys about violence prevention. We are humbled to be part of this community and We are so grateful to YOU, our loyal customers – for all of this would never been possible without your support!
In the coming year we are looking forward to another move, (this time to a GIANT kitchen!) in order to accommodate even more Portlanders, and those living beyond the city limits. With the plan of expanding our delivery parameters, launching a vegetarian menu, and giving our clients the opportunity to manage their own schedules and meal selections with our brand new app, we will be that much closer to our original goal of creating an easy way to always eat well.
Thank you all for joining us in this journey!
Win a Farm To Fit t-shirt by posting your favorite F2F meal this week on Facebook or Instagram with: #farmtofit
by Rachael Lamb
It’s post-dinner. You’re jammied-up and cozy in your favorite chair watching the last season of Mad Men (because somehow you never saw it), when Joan appears on screen with a box of doughnuts for a client meeting. Your highly satisfying and healthy dinner (Farm to Fit’s Blackened Rockfish with Green Bean Casserole) suddenly begs a sugar companion. Your mind quickly goes to the pantry: “dark chocolate dipped in peanut butter; homemade brownie bites; that pop-tart your friend left one time…” and then to the freezer: “ICE CREAM.” Suddenly your body no longer wants that dessert it NEEDS it. Your internal dialogue continues with the usual pros and cons of Just Going For It or holding strong to the commitment you made to curb your cravings and stick to healthy eating. In the midst of all the turmoil you’re exhausted and overwhelmed and by the end, feel entitled to that chocolate bar. (This may or may not be based on a true story, by the way…) We’ve all been there though right? Cravings are intense and powerful because they exist at a chemical level. When you take a bite of that doughnut, your brain releases feel-good chemicals like dopamine, which the body seeks over and over again. Willpower is only half of the equation. What can we do to break this cycle and curb our cravings?
- Ask Yourself: Am I Eating Enough?
Intense cravings sometimes happen when we restrict calories, or an entire food group (like carbs). According to research from the University of Toronto, restrained eaters are more likely to experience cravings and to overeat the “forbidden” food when given the chance. Making certain foods off limits can lead to obsessing and binging. Instead of ‘cutting out’ certain foods, try allowing foods, in moderation. For some people, subbing a lower-calorie snack in place of that food your body is really craving, is the answer. For others this just doesn’t work, as your brain’s memory is pretty darn good. That yogurt just isn’t gonna cut it when the brain wants ice cream. You may even take in more calories than what your body would have ingested if you had just stuck with ice cream to begin with. In this case try sharing a slice of cake after dinner with friends, or having a slice of pizza on your lunch break instead of a whole pie for dinner.
- Identify The Source
Try this fill-in-the-blank exercise “I am feeling _______because of ______”. Once you identify the emotions behind the craving, you can take better steps to satisfy it without food.
- Make It Harder
Clean out your pantry. Having no chocolate to reach for makes it much easier to ……. (see below)
- Wait It Out
Sometimes it feels like there is no end to your need for nachos. But, in reality, a craving will build and fall, just give it time.
- Distract Yourself
Researchers have found that distracting your brain really does work. The next time you find yourself daydreaming about a mound of oreos, shift your focus to something completely non-food related, like making a phone call or washing the dishes.
- Stop And Say
Bob Maurer, PhD, author of One Small Step Can Change Your Life, tells clients to say “STOP” when they start craving, and replace the food thought with a healthy image (say, you fit and lean). Hey, it’s worth a try.
What are your tips to curb cravings?
by Rachael Lamb
Fall is upon us, believe it or not! And though we’ll be enjoying sunny, 85 degree days for another few weeks, we are entering that time of year when things start to slow down, and we have the space to collect ourselves and refocus our energies. Fall is the perfect season to create new goals, try something new, and let go of that which no longer serves. I spent the morning with NASM certified personal trainer Emily Strome of Last V Fitness, who has some tips for those of you who want to focus on getting fit this Fall!
Rachael: “What are your recommendations for starting a workout routine, and keeping it?” (more…)
by Rachael Lamb
I arrived at Flamingo Ridge Organic Farm a few minutes late for my meeting with owner Charlie Harris, as my journey out to Gaston, OR had me slowing to a roll at every idyllic ranch, winery, and overlook. So when I arrived, I found Charlie on his flip phone doing business. He told me to give him a second while he made things right with a client. I heard him apologize for the miscommunication and insisted they take a new shipment free of charge tomorrow. Later he told me that he doesn’t do “iPhones, computers, internet, etc.’ for his business transactions. He insists on “hearing the other person’s voice” and keeps things simple with a couple of huge dry erase boards. I immediately got the sense that Charlie was just an all-around good guy. (more…)