Food Agriculture & Nutrition Network of Solano County
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Written By: Annie Klein, MS Dietetic Intern with Department of State Hospitals- Napa  March is National Nutrition Month, an annual campaign driven by the Academy of Nutrition and Dietetics, promoting time to reflect on the importance of nourishing our bodies and connecting through food. This year’s theme, “Food Connects Us,” reminds us that food is not just fuel - it is a way to build relationships and share experiences. Whether cooking for yourself, preparing meals for others, or sharing food with loved ones, food plays a key role in our overall health and well-being. Here are five simple ways to engage in nutrition this month, whether in school, work, home or at your local grocery store:
Let’s start the conversation on the importance of nutrition. For more ways to celebrate National Nutrition Month, click here.
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Written by Yasmine Bouzid Dietetic Intern with Department of State Hospitals-Napa  Trust your gut. But beyond that, keep your gut healthy.
Gut health refers to how well our stomach, intestines, and supporting organs work. What does our gut do for us? This is commonly known as the function to digesting food. There are many other ways that our gut supports our health, and habits we can try to support its efforts. Most of our immune system is in the gut, preventing us from getting sick. The gut is constantly interacting with billions of tiny organisms, including viruses, fungi, and primarily, bacteria (the gut microbiota). There are 100 trillion microbes in our gut – that is 10 times the number of human cells we have! So, what are those microbes doing? They break down things we cannot digest, like fiber, and produce beneficial substances that reduce inflammation. Many of the bacteria in our gut are helpful, and the better bacteria we have, the less room there is for harmful bacteria. They can also produce B and K vitamins. Gut health also affects our mood. Serotonin, a chemical that helps regulate mood and happiness, is made in the gut. Our gut also communicates directly with our brain, and activities like deep breathing, meditation, and yoga can help promote relaxation and a healthy gut-brain connection. What can we do to support our gut health? Our gut is adaptable, and we can help by adding more good bacteria and feeding them the right foods. Probiotics are good bacteria we can consume, and they are found fermented foods like sauerkraut, kimchi, miso, dosa, natto, kombucha, tempeh, pickles, and yogurt. Prebiotics are foods that help feed good bacteria, like fiber. A great way to eat both is by topping your yogurt with blueberries. Other simple habits that support gut health include regular exercise, staying hydrated, and getting good sleep. A walk around the block helps get blood flowing and nutrients moving through the gut. Drinking water throughout the day prevents constipation. Sleep is important too, as it helps our immune system and gut stay strong. To improve sleep, try turning off screens at least two hours before bedtime and going to bed and waking up at the same time every day. Gut health is central to overall well-being, and with healthy habits, you can build trust in your gut. Written by Claudia Calderon, MPH Dietetic Intern with Department of State Hospitals-Napa  Frequently sharing meals is one sign of strong Hispanic family ties. According to the U.S Census data, 90% of Hispanic parents said they regularly share meals with their children in 2021 (1). This pattern is also seen in immigrant families, with 89% of parents born outside the U.S also eating frequent meals with their children (1). This is not that surprising considering that family is very important in Hispanic communities, a value called familismo (or familism in English) (1). Familismo means sharing a feeling of responsibility for taking care of your family and helping them when needed. In many families, showing love and appreciation can often be seen through food, a concept called ‘food is family’. Hispanic families like other cultural families have a connection with shaping food habits. Food isn’t just for eating; it’s a symbol of cultural identity, showing traditions, values, and sense of belonging in the community. Family meals may be the key to encouraging healthy behaviors by bringing the family together. However, there are some barriers to having meals together. Modern life and technology are changing family mealtimes (2). Some Hispanic mothers have said that family meals are different now from when they were kids (2). Technology like television, phones, and tablets are one reason for this change. However, longer working hours have also made regular family meals more challenging to coordinate (2). Mealtimes are a great way to talk and connect with family members. Turning off the television and putting away devices can help cut down distractions and bring some of the benefits seen with sharing family meals. Benefits may include better mental health and stronger family bonds (3,4). Family mealtimes may also help children learn communication skills and develop healthy eating behaviors (3). Research shows that families that eat together in mealtimes often eat more fruits and vegetables (5). Frequent family mealtimes are also linked to lower rates of overweight and obesity in children among recent immigrants in the U.S. (5). Preparing meals for family mealtimes is a great way to make sure you have a balanced diet, rich in essential nutrients such as fruits, vegetables, and whole grains. Having a regular routine for family meals may encourage balanced nutrition and positive relationships with food. Across all cultures, food serves as a means of expressing love and appreciation for one’s family, as seen in the concept of ‘food is family’. Family meals help us stay connected with our culture and heritage. Resources:
 Written By: Erin Cheung Dietetic Intern with Department of State Hospitals- Napa As we are approaching wintertime, cold and flu season is also at its peak. Our immune system protects us against infectious diseases like cold and flu. Maintain a healthy immune system by consuming foods rich in vitamin A, C and D. Vitamin A keeps your skin healthy to protect against bacterial invasion. On the other hand, vitamin C is a great antioxidant. We have more inflammation in our body when we are sick, and antioxidants help lower inflammation in our body. Vitamin D helps produce white blood cells in our body, which is crucial to immune response.
Enjoy your winter holiday with these cozy recipes that help maintain a healthy immune system! 1) Vitamin A Vitamin A is usually found in red/orange plant foods, such as tomatoes, sweet potatoes, winter squash, and carrots, as well as some green plant foods such as spinach and broccoli. 2) Vitamin C Foods rich in vitamin C include citrus fruits, berries, bell peppers, cauliflowers, and broccoli. 3) Vitamin D Vitamin D is usually found in fatty fish, egg yolks, mushroom (exposed to UV light), and fortified milk. Tomato-based Vegetable Soup This yummy, cozy vegetable soup recipe is very versatile. You can substitute any of the vegetables in the current recipe with any other vegetables you like. Have fun customizing your own vegetable soup! 6 servings Ingredients: 2 carrots, chopped 2 pieces celery, chopped 1 medium yellow onion, chopped 1 sweet potato (about 8 oz.), peeled and diced 6 c. vegetable broth 1 (~14-oz.) can crushed tomatoes 1 c. broccoli florets 1 (8.75-oz.) can corn, drained 1 (~14-oz) can butternut squash purée 1 (5-oz.) bag baby spinach Seasonings: 2 Tbsp. olive oil/vegetable oil 4 cloves garlic, chopped 2 tsp. Italian seasoning 1 tsp Salt and ½ tsp pepper, or to taste Instructions: 1. Heat a large pot over medium-high heat. Add the olive oil, then carrots, celery, onion and sweet potato. Season with 1/2 teaspoon salt. Cook 8 to 10 minutes. Add the garlic and cook 2 more minutes. 2. Add the broth, tomatoes, broccoli, corn, squash puree, and Italian seasoning. Cook at a low simmer (medium heat), stirring occasionally, 12 to 15 minutes. Add the spinach and stir to wilt. 3. Season with the remaining 1/2 teaspoon salt and black pepper. Serve. Mushroom and onion scrambled eggs Most store-bought mushrooms are cultivated without being exposed to sunlight. Put your store-bought mushrooms under the sunlight for at least 1-2 hour to increase the vitamin D content. For even more vitamin D, you can serve the scrambled eggs with a cup of vitamin D-fortified milk for breakfast. 1 serving Ingredients: 1/2 tbsp olive oil 1/4 cup onions 1 1/2 cups thin sliced mushrooms (exposed to sunlight) 1/2 cup fresh baby spinach 2 large eggs Salt and black pepper, to taste Instructions: 1. In a small bowl, whisk eggs, salt and pepper until blended. 2. In a medium nonstick skillet, heat oil over medium heat. 3. Add onions and cook until tender and golden, 3 to 4 minutes. 4. Add the mushrooms and cook and stir 3-4 minutes or until tender. 5. Add spinach; cook and stir until wilted. 6. Add egg mixture; cook and stir just until eggs are thickened, and no liquid egg remains. Written By: Jami Edgell Dietetic Intern with Department of State Hospitals – Napa Nothing screams fall more than squash, pumpkins, and other gourds. While most squash species are available year-round in supermarkets, the so-called winter squash varieties, which include butternut, spaghetti, and acorn squash, are harvested in the fall to provide the best flavor profiles.
8 FUN FACTS ABOUT SQUASH:
Let’s get to know the types of winter squash, their health benefits, and how best to cook them! Cucurbita Maxima This variety of squash includes Hubbard, Red, Kuri, Turban, Kabocha, and Banana Squash. Cucurbita maxima varieties are loaded with antioxidants that can help lower cholesterol and promote heart health. They are also high in Vitamin A and beta-carotene which help with eyesight. This variety tends to have a meaty center with a core of seeds and is often found roasted to bring out the flavor profile. Roasted Kabocha Squash Recipe Cucurbita Moschata This varieties of squash includes Butternut, Honeynut, Musquee de Provence, Long Island Cheese (what a name!), and Black Futsu squash. Some research suggests that cucurbita moschata can help fight obesity, diabetes, and cancer! It was even used as medicine in some countries. What we know for sure is that cucurbita moschata is high in antioxidants, electrolytes like potassium and magnesium, and fiber! This variety is usually oblong and has a sweet taste. They work great in soups, roasted, pureed, and can be frozen in season and used throughout the year. Butternut Squash Soup Recipe Cucurbita Pepo This variety of squash includes Acorn, Spaghetti, Delicata, and other non-edible, decorative gourds. Cucurbita pepo, like the others, is high in Vitamin A and antioxidants and has a ton of vitamins and minerals that help promote a healthy heart and healthy lifestyle overall. Not all varieties of cucurbita pepo are edible, well, not pleasurable to eat. Flavor ranges from soft and sweet, to bitter and fibrous (hence not wanting to eat them). These squash can also be baked, roasted, or even stuffed! (Check out the recipe below!) Spicy Apple Filled Acorn Squash Recipe Squash is a great, low calorie, vitamin and mineral rich food to incorporate into this fall season! What is your favorite type of squash? Written By: Kenlee Dropping, MS Dietetic Intern with Department of State Hospitals – Napa  As summer fades and fall begins to settle in, many people are left with excess harvest of fresh produce. Whether you’ve been growing your own garden or shopping at local farmers' markets, the abundance of summer fruits and vegetables presents a unique (and lucky) opportunity! This transition from summer to fall is the perfect time to explore creative ways to manage and make the most of your harvest. We’ll dive into practical strategies for preserving, utilizing, and organizing your summer abundance, plus provide two yummy recipes for you and your family to enjoy!
Understanding the Harvest Season & Planning Your Harvest: Understanding the harvest season is key for effectively managing your produce. As summer crops reach their peak, it’s important to recognize which fruits and vegetables are at their freshest and most flavorful. This knowledge allows you to plan your preservation and utilization efforts accordingly. Here is a resource for you to figure out which fruits and vegetables should be harvested when (USDA Seasonal Produce Guide). Getting organized is also equally important; setting up your own personalized system for tracking your produce ensures that you can make the most of your bounty. By creating a detailed inventory and understanding the optimal storage conditions for different types of produce, you can streamline your efforts and reduce waste, making the transition from summer to fall both efficient and rewarding. Here are some helpful storage tips for common produce items: Preservation techniques and creative uses for excess produce: Preserving excess produce not only extends its shelf life but also allows you to enjoy the fruits of your labor throughout the year (pun intended!). Common techniques such as pickling, freezing, canning, and drying enable you to store everything from juicy tomatoes to fragrant herbs. - Canning can be a lengthy process and involves sealing produce in jars to create long-lasting preserves. - Freezing and pickling can be easier and help retain the freshness of fruits and vegetables for months. - Drying removes moisture to prevent spoilage and is perfect for making homemade snacks like dried fruits or herb seasoning blends. Beyond preservation, creatively using your produce can turn your harvest into a variety of delicious dishes. Written By: Kaithlyne Tran, Intern
Are you one of those people who can’t function without their daily dose of caffeine? As temperatures drop and seasonal caffeinated drinks make a comeback; we increase our caffeine intake to stay warm and energized. However, have you ever stopped to think about the impact caffeine has on your body? Let’s take a closer look at everyone’s favorite stimulant. Caffeine is a central nervous system stimulant and has become a staple of our daily routine as we grab our cup (or cups). People who drink caffeine regularly may build tolerance and may not be as affected by side effects. Once consumed, our bodies absorb caffeine through our gut within 45 minutes. From there, caffeine is processed through the liver and can stay in our bloodstream for up to 9.5 hours! Now that you have a basic understanding of how caffeine digests in our bodies, let’s discuss the benefits and disadvantages.
The Good Caffeine is found in coffee, tea, soda, chocolate, energy drinks, and even medications! With caffeine being easily accessible, the U.S. Food and Drug Administration regards 400 milligrams of caffeine as safe for healthy adults to consume daily. Did you know that caffeine may help with weight loss? Temporarily decreasing appetite, caffeine is commonly found in weight loss supplements. Also, studies have shown that caffeine is connected to a lower risk of liver cancer and liver scarring since caffeine blocks adenosine, producing collagen that produces scar tissue. Additionally, an increased coffee intake may lead to a lower risk of gallstones as caffeine may trigger contractions in the gallbladder, increasing the flow of a hormone called cholecystokinin that quickens the digestion of fats. Studies on animals suggest that caffeine may protect against Parkinson’s disease since caffeine protects the brain from deterioration. Caffeine has the same effect as theophylline, a medication used to treat asthma. It relaxes the lung muscles and loosens bronchial tubes which makes breathing easier. Furthermore, there is evidence that consuming caffeine regularly may lower a person’s likelihood of developing type 2 diabetes. The Bad Before you start chugging down more coffee, let’s talk about the potential downsides. Consuming caffeine later in the day may impact sleep quality since caffeine may block a hormone called adenosine which is linked to deep sleep. People who consume higher doses of caffeine may experience symptoms of nervousness and an increased heart rate. If you are someone who experiences anxiety or panic attacks, consuming too much caffeine can trigger those symptoms. It is worth noting that caffeine can have an impact on women's fertility as it can decrease muscle activity in the fallopian tubes. For pregnant women, it is advisable to limit their caffeine intake to 200 milligrams per day as excessive consumption can result in elevated caffeine levels in the fetus, leading to reduced blood flow and oxygen levels which can increase the risk of miscarriage and low birth weight. Additionally, if you are taking medication, you should be mindful when drinking caffeine because it may not be as effective. If you have gout, an increased amount of caffeine may cause a gout attack. Lastly, caffeine negatively affects the circulatory system by increasing blood pressure and potentially impacting cardiac functions. At the end of the day, it’s all about moderation. While caffeine can have some great benefits, it’s essential to be aware of the potential negative effects. So next time you reach for that cup of coffee, ask yourself – is it worth it? Listen to your body and make the best decision for you. Sources: Caffeine | The Nutrition Source | Harvard T.H. Chan School of Public Health Caffeine as a Factor Influencing the Functioning of the Human Body—Friend or Foe? - PMC (nih.gov) Caffeine: Benefits, risks, and effects (medicalnewstoday.com) By Catherine Park, Public Health Nutritionist
Every Saturday year around, the Pacific Coast Farmers’ Market Association hosts the farmer’s market in the downtown district of Vallejo, CA. Vendors from across Northern California come to share their freshly grown produce and community members come to enjoy! Along with the seasonal produce, local honey and good old snacks, people also come to enjoy the information on nutrition, and take advantage of the WIC-FMNP coupons for families, seniors, CalFresh-EBT and Market Match that are offered and accepted at PCFMA’s farmer’s market. Programs such as these make locally grown fruits and vegetables more affordable and accessible to nutrition support program recipients. The Food Agriculture and Nutrition Network of Solano County (FANNS) contributed to these efforts by attending the Vallejo farmer’s market on three separate occasions this summer. FANNS hosted a fun fruit and vegetable scavenger hunt for all children and families which garnered a lot of attention and participation from both vendors and visitors. Six fruit and vegetable plushies were hidden across various produce booths, participants were tasked with finding and capturing a picture of each one and reporting back to the FANNS booth for a prize. The FANNS booth was stationed between WIC and CalFresh-EBT to help target families receiving food assistance benefits and entice them with a game that encouraged visits to multiple vendors thereby increasing business for farmers and opportunities to purchase fresh fruits and vegetables. Families were provided with cookbooks and stickers upon completion of the scavenger hunt. FANNS used their presence at the Vallejo farmer’s market as an opportunity to share a variety of food resource information and community activity events provided by various FANNS partners and agencies. By engaging with families and initiating new relationships with local farmers through interactive activities and events, FANNS hopes to continue its efforts to connect nutrition support systems and close accessibility gaps. This activity was a fun step in that direction by bringing healthy food, families and local food systems together in a playful way. We would like to thank FANNS members who hosted the booth and partners who supported this activity by providing program resources!  By Shealyn Have you ever found yourself throwing away a pile of food scraps when preparing a meal for yourself or your family? Well don’t worry, you’re not alone. Food waste has become a serious problem in our world today and is one of the greatest issues facing the sustainability of our future food systems. While efforts are being made to help minimize food waste globally, our actions play a major role. To help fuel our future and develop a more sustainable way of living, practicing no waste cooking in the kitchen is a start!
By Sophie  It is the most wonderful time of the year, the holiday season! This season is perfect for families to spend quality time together and enjoy family meals. Eating meals together as a family can be an important way to foster a sense of attachment and connection. But did you know cooking could strengthen family bonding as well? Now, let's get our kids involved in the kitchen. Cooking with children can be educational, meaningful, and enjoyable. In addition, it is an efficient way of fostering healthy habits that will bring lifelong benefits.
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