We're back!!!!

Happy New Year! We're excited to be starting this new year with good news. Heritage Farmers Market is returning to the Chino Hills Community on 2/12/20 and every Wednesday after from 3:30 PM to 7:30 PM at The Shoppes at Chino Hills. We already have an amazing group of farmers and artisan vendors lined up for you and we can't wait to be back! 

Happy New Year + Happier & Healthier You

It's easy to get sidetracked when it comes to staying healthy. After all, we have important things to do throughout the day. Sometimes, the hardest part of maintaining a healthy routine is just being consistent. Try out these 20 health-boosting tips to give you a jump start, and stay on the road to a healthy you in 2019.

Via Health.com

1. Keep an eye on eye care Vision problems can obscure your quality of life. So be proactive and get an eye exam each year to check your eye health, even if you don't notice any changes in your vision. If you have a Medicare Advantage plan, routine vision care may be covered. Check your plan to learn about your specific vision coverage.

 2. Quench your thirst Drink plenty of water. As you get older, it's important to drink close to 64 ounces of water a day to keep your body hydrated. (Just keep an eye out for the closest bathroom.)

 3. Get your sleep Tired but can't sleep? Try winding down at night with a bath or soft music. And cut the TV about an hour before bed, even if watching that next episode is tempting. Then lie down in a dark, quiet room, and let your body do the rest.

 4. Train your brain Doing puzzles and playing games regularly can keep your mind stimulated, and an active mind is part of a healthy body. You can think of these activities as fun ways to exercise your brain.

 5. Chat it up Spending time with the people you love can boost your energy. Whether it's exercising with a neighbor or having lunch with an old friend, planning some social time is a healthy addition to your day. If getting out of the house isn't convenient, pick up the phone for a friendly chat!

 6. Meditate the stress away Stress can come from many sources: illness, disability, loss, financial hardship — the list goes on. But following a simple meditation program can clear your mind of these worries. Whether it's through yoga, a program you find online, or something you just do on your own, meditation is a great way to de-stress and relax.
Via Health.com

7. Eat fresh Did you know fresh fruits and vegetables can help improve arthritis symptoms? Add cherries, berries, broccoli, and brussels sprouts to your daily diet. They contain a compound that helps reduce inflammation.

 8. Build your bones Milk builds strong bones at any age. That's because milk, and other dairy products, are rich in calcium. And if you have a lot of vitamin D in your diet, you absorb that calcium faster.

 9. Hit the gym As you age, you can lose up to 15 percent of your lean muscle mass. That leads to a lower metabolic rate. But when you maintain muscle strength, it helps burn calories to keep you at a healthy weight. So dust off your sweatbands, lace up your gym shoes, and make your way to the weight room. Many Medicare Advantage plans include fitness memberships at no extra cost through programs like SilverSneakers®, too. You can check your plan to see what's offered.

 10. Write down your goals Research suggests that writing down your goals leads to accomplishing them. Why? Experts believe that writing pushes you to get real about what you want to accomplish and how you'll get there. Keep a journal to track and maintain your health goals easier.

 11. Give back and feel good Volunteering has great benefits as you age. In fact, older volunteers show higher levels of well-being compared to others in their age group. When you give back to your community, you feel valued and stay healthy longer. Plus, it's a great way to stay social.

 12. Push down on pressure Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products, and skimps on saturated fat and cholesterol, can lower your blood pressure. While it can be challenging to change your eating habits, keeping a food diary and tracking labels when you food shop makes eating healthier easier.

 13. Fan the flame Don't let age limit your sexual enjoyment. Learn about physical changes that come with sex at an older age and work together with your partner to overcome them. You'll probably be happy you did.

 14. Look at you go Exercise cuts stress and helps manage blood pressure, cholesterol, and triglyceride levels. Try getting at least 30 minutes a day of aerobic exercise five days a week.

via Self.com

15. Add fiber to your diet It can help you manage your weight and improve your heart health. And it's tastier than it might sound. You can increase the amount of fiber in your diet by simply eating whole grain cereals and pancakes, dried fruits, and nuts.

 16. Feel the emotions Your emotional health is just as important as your physical health, and life's challenges can sometimes seem overwhelming. But take a step back and observe why you are feeling overwhelmed. Try making a list of things you can do to make stress more manageable. Remember: just take it step by step, and at your own pace.

 17. Pump up the music Music is a powerful motivator during exercise. You get the rare chance to focus on something other than how hard you're working. And that's a welcome change. With music, your brain takes longer to realize your body is tired. This allows you to work out longer and harder without feeling like you're putting in extra effort.

 18. Enjoy the outdoors Summer weather is great for relaxing with family and friends. So make sure you're prepared to enjoy the heat with them. Apply ample sunscreen and drink plenty of fluids so you don't dehydrate. Also be sure to check your medications, since some may increase your sensitivity to the sun. In cooler weather, be sure to wear enough layers of clothing to keep you warm. And if the temperature reaches below freezing, it's best to limit your time outdoors so you don't catch a cold.

 19. Get connected There's no time like the present to network. If you're comfortable with a computer or smartphone, take advantage of online social networks to keep in touch with loved ones and make new friends.

 20. Safeguard your home Did you know that people who walk barefoot fall more frequently? You can prevent falls and injury by removing loose carpet or throw rugs. Keep paths clear of electrical cords and clutter. Using night-lights in hallways and bathrooms helps, too. Via: Health.com

UPDATE...Coming Soon!

Due to some upcoming construction on Main Street in the Downtown area, we will be launching the new and improved YL Farmer's Market at the local public library on Sunday's beginning on October 14th! We look forward to having a weekly market in the city of Yorba Linda! 

Self Care!!!

I know the posts made around the holidays are all sort of stress related but with the New Year around the corner and the holiday madness in full effect, it really is important to keep our cool and sanity for our own health's sake! Here are quick tips to have us checking our stress at the door at time when it might normally get to us!

  1. Breathe…Slow, deep breathing for only a few minutes can dramatically decrease tension.
  2. Brush…Stroking your skin with a dry brush stimulates nerve endings, which activates the parasympathetic nervous system and triggers a more relaxed state.
  3. Chew…Chewing gum can seem like a nervous habit, but actually it can relax you. 
  4. Count…Counting numbers gives your mind something neutral to focus on. This diversion can often get you on a more serene track.
  5. Deal…As in a deck of cards to play solitaire, one of my personal faves. Focusing on flipping those cards and knowing that my success is due almost entirely to chance make the pressure of the moment drift off, blown away by the flick of a red Jack onto a black Queen.
  6. Discard…Clutter is more common in the 21st century than ever before, and being buried in stuff increases our level of stress hormones. It can overload our senses and even impair our creativity. Start gaining the upper hand by placing a garbage bag prominently in whichever room is the biggest culprit. Each time you walk by it, throw out at least a couple of items that have overstayed their welcome.
  7. Eat…a piece of chocolate; it stimulates the brain to release beta endorphins, the body’s own feel-good drug, and also reduces other stress-related biochemical activity. A banana is a good choice, too; it’s loaded with potassium, which helps regulate blood pressure.
  8. Float…Imagine yourself floating in air, drifting to the ground like a falling leaf. It’s hard to feel pressured when nothing’s pressing against you and you’re moving in slow motion.
  9. Iron…Focusing on the repetitive back-and-forth motion across the ironing board makes this activity akin to meditation.
  10. Laugh…I’m not talking about “heh-heh” or “tee-hee.” Let loose with a resounding belly laugh! It will reduce the levels of epinephrine, cortisol, and other stress hormones. And remember…what counts is the physical act of laughing; nothing has to be funny for you enjoy these stress-busting benefits.
  11. Listen…to a soothing tune. Classical music in particular can lower blood pressure, slow down your pulse, and reduce stress hormones. It also increases dopamine, a brain chemical that helps us feel pleasure. 
  12. Massage…Find the part of your body that feels tight and knead it a bit with one or both hands. Then top it off with a full body shake. It’s like waking up from a refreshing nap.
  13. Organize…Chaos creates stress that we may not even be aware of. Straightening things up to re-establish order can reduce your stress load (not to mention help you find things you’ve been searching for!).
  14. Pet…the first cat or dog you can get your hands on.
  15. Pose…in cat-cow position, a yoga pose known to promote a sense of relaxation. It’s also a good prep for more vigorous exercise.
  16. Scan…Focus on each part of your body to see where tension might have a grip on you, then take a deep, slow breath and try to relax the stressed area during the exhale.
  17. Scream…One reason stress builds up in us is because we don’t release any of it. There’s nothing more primal than a good old-fashioned scream to get negativity out of our system. Doing so also releases endorphins that can provide a great natural source of relief. To avoid scaring the bejesus out of people within earshot: shout into a pillow.
  18. Sigh…A good sigh almost literally takes the weight of the world off our shoulders, because it requires you to lower them. It also makes you relax your jaw and release tension in your upper body, which takes you to a more relaxed state.
  19. Sing…Endorphins and oxytocin, both associated with feeling pleasure and relieving stress and anxiety, are released when we sing. Singing also stimulates the vagus nerve, an important part of the parasympathetic nervous system that helps control our relaxation response. You don’t even have to sing real lyrics; the benefits are the same if you babble through the notes. A great venue for your performance: while driving.
  20. Sip… a cup of hot tea. In a British study, people who drank black tea reduced their stress levels faster than those who drank a tea substitute. A number of herbal infusions have also been shown to have stress-reducing benefits, among them chamomile, lemon balm, passionflower, and green tea. Some teas increase levels of GABA, an amino acid that promotes calm, and an amino acid called L-theanine found in tea appears to work in conjunction with the caffeine to reduce cortisol and improve mental alertness.
  21. Stretch…Sometimes we forget that any stretching is better than none, and we don’t take the time to do it unless we’re ready to do a full-body routine. In just a few minutes, you can easily determine which area of your body seems tightest and stretch it out. For me, it’s usually my thighs, and a quick routine makes me feel a lot more relaxed with every step I take afterward.
  22. Stroll…If you’re in a stressful state of mind because of work or other worries, change the scene. Step outside and take a lap around your house or the block. Check out the sights during your mini-walkabout. If you have a little more time, try a walking meditation; there are even apps to lead you through it.

Tea Time!

The fine art and relaxing ritual of tea time has been around for thousands of years, many of us have grown up thinking it was an over sweetened glass of cold tea that we drink on a hot summer day! But really there is so much more to tea that has amazing blends for all types of healing and calming benefits, you can start your own tea time ritual or put together your own blends for a nice gift this holiday season!!

Herbal Digestive Blend:
 This is a delicious tea that can be used to support healthy digestion or simply enjoyed for the taste. Licorice root may cause high blood pressure when taken in large amounts frequently. Those concerned with this effect might want to use stevia leaf or honey instead of licorice. 

What you’ll need… 
1 part dried goldenrod leaves and flowers (Solidago canadensis) 1 part dried lemongrass (Cymbopogon citratus) 1 part whole hawthorn berries (Crataegus spp.) 1/2 part dried ginger root (Zingiber officinale) 1/2 part dried licorice root (Glycyrrhiza glabra) Combine all the ingredients together. (I recommend buying the above ingredients as “cut and sifted” with the exception of the hawthorn berries which work fine whole.) To brew: Use 1 heaping tablespoon per 8 oz of water. Steep covered for 5-15 minutes. Strain and enjoy. 

Vanilla Earl Grey with Cornflowers 
This blend adds a vanilla flavor as well as some beautiful blue flowers to brighten up the mix. What you’ll need… 1 cup Earl Grey tea 2 tablespoons cornflower (Centaurea cyanus) 1 vanilla bean, chopped up finely Combine all the ingredients together. To brew: Use 1 heaping teaspoon per 8 oz of hot water. Stir for 3-5 minutes. Strain and enjoy as is or with milk, cream, honey or sugar.

Smokey Pu’erh Tea 

Pu’erh tea is a popular fermented tea that is highly prized by tea connoisseurs. This blend combines the fermented tea of pu’erh with the smokey taste of lapsang souchong tea. The chrysanthemum flowers taste good as well but are mainly added for appearance in this blend. What you’ll need… 3 parts pu’erh 2 parts chrysanthemum flowers 1 part lapsang souchong Combine all the ingredients together. To brew: Use 1 heaping teaspoon per 8 oz of hot water. Steep for 3-5 minutes. Strain and enjoy as is or with milk, cream, honey or sugar.

Orange Spiced Black Tea 
This tea blend was inspired by the fancy tea blend I bought in southern France. To dry your own oranges, slice an orange into thin segments, lay them on a glass baking sheet and dry them on low in the oven. Turn them over every once in awhile. Once they are completely dried, cut them into triangle wedges as seen in the photo. 
What you’ll need… 
1 teaspoon orange extract 1 cup assam tea (or black tea of your choice) 1 tablespoon rainbow black pepper Handful of dried orange slices 1 tablespoon cinnamon chips 1 tablespoon cardamom pods, slightly crushed

These tea blends make for a really healthy and sophisticated gift as well as feeling like a bit of a chemist! Enjoy!

Don't Stress the Holidays!

It's that time of year again, the traffic, the long lines, the rush and the stress! Here are a few ways to stay calm and relaxed this holiday!

We can start by knowing that what makes the holidays so special is the time spent with loved ones, we tend to give into the pressure unknowingly, to go over the top with gifts, food and decor but the core of any memorable holiday is the time, words and feelings we share with the ones we love! Once we remind ourselves of the key to the best holiday ever, we can already begin to not stress about it!

But in case the hustle and bustle has us feeling overwhelmed here are a few simple tips we can apply to our everyday routine to minimize our stress levels and keep the calm vibes high!

Forget perfection

Stop obsessing over doing it all. The world is not going to end if the house is a little cluttered or dinner is on the table a few minutes late. "Focus your energy on enjoying the people in your life," says Donna Schempp, the program director for the Family Caregiver Alliance. Don't sweat the small stuff and your holiday will be much more enjoyable!

Consider abandoning old customs

Abandoning old customs can be a good strategy if you're lonely or grieving, experiment with a different culture's customs, or invite isolated colleagues over and start some new traditions.

Go tech-free

Constant cell phone buzzes and email alerts keep us in a perpetual fight-or-flight mode due to bursts of adrenaline. Not only is this exhausting, but it contributes to mounting stress levels, especially in women. What better time to turn your gadgets off than during a holiday get-together? Enjoy spending time with your family and friends without worry.

Savor a spicy meal

Hot foods trigger the release of endorphins—the natural chemicals that trigger feelings of euphoria and well-being, 

Dip into some honey

You'll get an instant kick and energy for the long haul. Plus, research shows that its antioxidant and antibacterial properties may improve your immunity. Here's a tip: The darker the honey, the more powerful the antioxidant punch.

Eat breakfast before you tank up on coffee

Caffeine on an empty stomach can cause blood sugar levels to spike, which can cause attention problems and irritability.

Turn up the tunes

Anxious? Listen to your favorite music, whether it's Jingle Bell Rock or the latest from Jay-Z. Hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too.

Fit in exercise

It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for up to 12 hours.

Don't overschedule

If you're feeling stressed and overwhelmed by your holiday agenda, don't over schedule your time and take on more than you can manage. Remember: It's OK to slow down a bit.

Think positive

The holidays may drive you to your breaking point, but don't focus on the bad. Negative thinking can trigger the your body's stress response, just as a real threat does. Remember, it's time to celebrate with your family and friends (even if they do stress you out!). An optimistic outlook will help you cope with challenges that come your way.
Stick with your daily routine
Prioritize your workouts, book club, etc., and don't try to squeeze in more holiday than you can handle.

Trying New Foods...

What I love the most about Farmers Markets is trying and finding new foods that I might've not known about or became familiar with! Most Farmers and food vendors are happy to explain and sample out their foods! One of my favorite foods that I had never had prior to working at the Farmers Market was a Pupusa!! I don't know how I had never had one before but better late than never!!

At the Grand Opening of the Norco Farmers Market most had never had a pupusa or heard of it, so I thought this would be a great time to introduce the Pupusa for anyone that may not know what they're all about!

pupusa is a traditional Salvadoran dish of a thick corn tortilla stuffed with a savory filling, typically accompanied bya spicy cabbage slaw. Pupusas are also a popular dish in Honduras especially in the southern regions bordering El Salvador.
The tortilla is commonly handmade from corn flour, filled and cooked on a griddle. Common fillings include one or more of cheeses, pork, chicken, black beans and or veggies! Mostly served with a dollop of sour cream on the side, pair that with one of their signature Aqua Frescas (fresh pineapple, mango, horchata or cucumber, lemon and mint juice) and you can officially fill yourself up while filling up on your farmers market shopping!  

It's extremely tasty and savory so next time you're at the Farmers Market check out what the Pupusa is cooking up and try one for yourself!