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11 LiveWell | Fall 2014 Quality, Not Quantity One of the emotional and physical byproducts of gardening is savoring high-quality, nutritious foods. Apply this same principle when scoping out the table spread during the holidays. "It's OK to include a small portion of one high- calorie treat at a party or dinner," says Anna Macnak, RD, LD, bariatric program dietitian at CHRISTUS Weight Loss Institute – Westover Hills. "But consider if the food is worth the calories. Should it be a store-bought cookie or a homemade dessert? Make your one selection count!" PLANT SEEDS OF HEALTH Share the Cornucopia Have a surplus at harvest time? Here are a few ways to enjoy homegrown produce beyond the bushel gathering. • Plan a harvest party. Gather gardening friends for the ultimate produce swap. Fellow gardeners can bring their crop surplus and trade for items lacking in their kitchen. Consider sharing with non-gardening neighbors and friends or donating extra produce to a local food bank. • Preserve and pickle. Herbs can be dried or frozen, while other produce, such as tomatoes and green beans, can be canned. Anna Macnak, RD, LD, bariatric program dietitian at CHRISTUS Weight Loss Institute - Westover Hills, recommends pickling. "When done properly, lacto-fermentation can result in really great pickled veggies," Anna says. "As these fermented foods contain beneficial forms of bacteria, they can help regulate the digestive system while preserving the nutrients in the food." Lacto-fermentation can take anywhere from a few hours to a couple of months to occur, but for those in a rush, add cut vegetables to a boiled vinegar brine with salt, sugar, and spices and let it sit overnight for quicker pickling. South-Central Texas temperatures lengthen the growing season for area summer gardens. Getting outdoors to plant and pick vegetables and herbs is great physical activity for fall, and the results add up to improved health. Take advantage of the extra tilling time and give your green thumb a try this autumn. "When people consume fruits and vegetables picked from their own backyard, the nutrition is better than what's found at the grocery store, where many vegetables may have traveled or been picked before ripeness," explains Anna Macnak, RD, LD, bariatric program dietitian at CHRISTUS Weight Loss Institute – Westover Hills. "What most people notice is a much more vibrant flavor. Planting a small garden also helps people add more vegetables to their meal plan. For example, children are much more likely to try a vegetable they help pick from their backyard." Anna recommends planting the following types of produce which are ideal for fall growing in South-Central Texas: • Broccoli • Brussels sprouts • Basil • Chives • Peppers • Tomatoes • Mint "People don't need a lot of space or money to start a garden, especially if starting small by planting herbs," Anna says. "These can be grown in small pots outdoors. Even planting a little can enrich a person's relationship with food." Is your current diet garden- healthy? Scan the QR Code or visit christussantarosa.org/hra-diet to take a quick quiz. Anna Macnak, RD, LD In Texas, even the gardening season is bigger.