Seasonal Eating: Winter

Foods that are seasonal in the North American winter (December-February) include:

Apples

Chestnut

Grapefruit

Kiwi

Oranges

Passion Fruit

Pear

Sweet Potatoes

Tangerines

Turnips

Remember these foods will be of better quality than others you'll see on the shelves and more reasonably priced. Eat the Seasons also has a list updated week by week based on your location Canada/USA or UK/Ireland.

Four Small Ways to Jumpstart Your Day (and Health!)

In the last few weeks, my morning routine has shifted from dragging myself around the house to motivating myself to take small steps to improve my health. Though the changes are small (and take less than 15 minutes to incorporate), the benefits are many.

First, begin your day with a glass of warm water with the juice from ½ lemon (preferably organic). The water should be warm since the average body temperature is 98.6 degrees. Cold water shocks the system; warm water requires less work and flows through the body quickly and efficiently. The lemon gently flushes toxins and (bad) bacteria from the body. It also assists food digestion, purifies the blood and improves the immune system. Not surprisingly, lemons are a main ingredient in liver cleanses. Plus, the citrus flavor not only freshens your breath, but your mood as well.

Second, just before getting into the shower, body brush. Skin is the largest organ in the body and must be treated properly. Toxins and waste are eliminated through the sweat glands by liquid lymph (part of the lymphatic system). If the skin is not able to breathe, less waste will be removed and other organs will have to work even harder to dispose of the additional waste. Dry brushing stimulates the lymphatic system, removes dead skin cells and (bonus) reduces fluid retention and cellulite. When body brushing, use a brush made from natural bristles that are firm, not soft. Starting from your feet, brush short strokes onto your skin with substantial pressure. Work your way up to the neck, always brushing towards the heart. Your skin will feel tingly and hot; that is the sign of increased circulation. Quality brushes can be found at your local health store or online (prices range from $10-20).

Third, take hot/cold showers. After body brushing, it is best to take a hot shower. At the end of your shower, turn the water as cold as you can stand for the last 30 seconds. It does not sound appealing, but it is actually very energizing and therapeutic. Hot water stimulates blood flow to the surface of the body and cold water stimulates blood flow to the core of the body, bringing fresh blood to the internal organs, glands, etc… Long story short, oxygen and nutrients are drawn in and toxins are pushed out.

Lastly, before heading out the door, treat yourself to a fruit/veggie smoothie. A smoothie is one of the healthiest things you can put into your body – add some nuts/flax seed and it’s even healthier. All you need is fruit and/or vegetables and a blender. Blending breaks down the skin on fruit/veggies, thereby releasing nutrients. Since the fruit/veggies are transformed into liquid, the moment you take your first sip, the nutrients will immediately absorb into the bloodstream. A couple favorite recipes are below to help you get started, but experimenting with new recipes is truly the most fun. Enjoy!

Classic (serves 1)
3 ice cubes, crushed
1 banana
6 strawberries
1 handful of blueberries
1.5 cup Orange Juice

Green Goodness (serves 1)
4 ice cubes, crushed
3/4 banana
1 kiwi
4-5 honeydew chunks

Variety Pack (serves 2)
2 ice cubes, crushed
1 apple
12 pineapple chunks
1 nectarine
8 red grapes


Tips:
Adding carrots to a smoothie aids your daily veggie count and doesn't overpower the flavor. (As a traditional 'fruit' smoothie girl, I struggle with veggies in a smoothie, but this makes it a lot easier. Celery is a good choice as well.

For a creamy flavor, add a dash of milk (almond and soy add a little sweetness).

Don't disregard fruit that has just passed its prime (prior to kicking the bucket). Old bananas are prize items in smoothies.

Depending on how thick you like your smoothies, you may need to add more liquid in the recipes above. Experiment with different liquids (orange juice, apple juice, OJ/apple juice, pineapple juice, almond milk, soy milk, etc...).

Grocery Shopping Tip

Here's a quick tip for finding better for you foods on your next trip to the grocery store: Keep to the edges of the store.

Most grocery store layouts have the produce near one entrance. Follow that around to the back of the store for your fresh baked breads, noncured meats and dairy (baring meat and dairy are still a part of your diet). As you make your way to the other end, you usually end up in your frozen section or a bulk foods (such as nuts) and paper goods section. In the middle of the store is where you'll find the highest concentration of foods that are highly processed and have a lot of preservatives. Of course there are exceptions. Spices are usually in a baking aisle in the middle of the store, but they're also usually found near the end of the aisle so you can pick those up as you make your way on the outside track. There may be other items you need to venture into the middle of the store to buy, but this tip is still helpful to keep in mind.

Seasonal Eating: Summer

Here's an update for seasonal (North American) summer foods (June-August):
Apricots
Beets
Bell Peppers
Blackberries
Blueberries
Cantaloupe
Cherries
Corn
Cucumbers
Eggplant
Grapefruit
Grapes
Green Beans
Limes
Nectarines
Passion Fruit
Peaches
Peas
Plums
Radishes
Raspberries
Strawberries
Tomatoes
Watermelon
Zucchini

And of course, Eat the Seasons has a list updated week by week based on your location Canada/USA or UK/Ireland.

Veggie-Bean Dill Soup

On our quest for health and budgeting, my sister and I have decided to cook more (hence, the recent addition of a few favorite recipes). Last night, after our pre-dinner walk to boost the metabolism, my sister whips out this delicious soup, completely off the cuff. I was going to assist, but then I received a phone call from a friend and time got away from me. I was on the phone for 20 minutes, went into the kitchen to help and voila! the soup was done and getting cold.

It serves two people quite perfectly and the dill adds an incredible flavor. I take no credit for this soup whatsoever - all credit goes to my twinkie.

Veggie-Bean Dill Soup

a. Cut up veggies of your choice (personal preference: 2 big carrots, ½ of a large onion, 1 celery stalk, ¼ red bell pepper). Sautée veggies in olive oil in a pot over medium-high heat. When veggies are soft, add in ½ cup of peas and ½ cup of kidney beans (or other beans of your choice). Season vegetables and beans with dried dill and basil –to your preference.

b. Add in 1 can of chicken (or vegetable) broth –bring to a boil. Reduce to a simmer and cover pot for 10 minutes.

c. Serve with bread for dipping. (Serves 2)

d. If you are looking for some grains in your meal, cook pasta or rice according to package directions, and add to pot before serving.

Processed Food & The Case of HVP

The more I read about food growing/processing/eating, the more I see that pretty much everything we do to our food to make it more convenient for us has a price we pay with our health. Some are worse than others. Of course processing foods can help remove natural toxins or preserve them for later consumption. But the further a food is processed, the more of its original nutrients are lost. Plus nowadays it's usually chemicals that are added to preserve, sweeten, flavor, and add back nutrients that were stripped by the processing in the first place. And these can lead to health issues.

Now you may have recently heard of the flavor-enhancer HVP (hydrolyzed vegetable protein). It's been in the news due to salmonella contamination and the consequential large product recall. Before this, many of us had never heard of HVP and wouldn't know offhand what it's in. Luckily, according to The Wall Street Journal, HVP usually accounts for less than 1% of the ingredients in a food. There's a good chance that's why there have been no reports of illness from it yet.

HVP is used to give processed foods a meaty flavor. Foods being recalled include certain potato chips, soups, dips, tofus, veggie burritos, dressings, prepared salads, bouillon, stuffing, bar mixes, pretzels, seasoning blends, sauce mixes, gravy mixes, and frozen taquitos.

For me, it begs the question - why are we making so many things taste like meat that aren't actually meat? Because we can. And of course there's the convenience of not having to worry about actual meat spoiling.

Yet it seems weird to me that we want things to taste like something it isn't. If I'm going to eat something that tastes like meat, I want it to actually have the nutritional benefits of meat too. And I want it to be because there's actually meat in it. And if I'm eating a veggie item, I don't want it to taste like meat... because I've forgone meat by choosing the veggie item. So... no meat-flavored potato chips or pretzels for me please. (Those seem the most unnatural of all.)

It's also scary that this salmonella contamination flag was raised by not the seller of the HVP but a purchaser of it. That purchaser notified the FDA. The FDA found that the seller of the HVP knew about the contamination just over 3 weeks before the FDA inspection. And the seller kept going about business as usual. From the FDA findings via TheDailyGreen.com:

After receiving the first private laboratory analytical results (Certificate of Analysis dated 1/21/2010) indicating the presence of Salmonella in your facility, you continued to distribute paste and powder products until 2/15/2010. Furthermore, from 1/21/2010 to 2/20/2010, you continued to manufacture HVP paste and powder products under the same processing conditions that did not minimize microbial contamination.

Great.

Let's add to that the fact that the recall didn't even start until the end of February. And that was notifying the people who bought HVP - who then had to figure out if those shipments got into their food processing, which products it was in, and then notify the general consuming public.

So today we've learned that when we eat processed foods a) we may very well not even know what is in them, b) we sometimes make things taste like meat that aren't, and c) recalls aren't the quickest business ever and sometimes they only start when someone gets caught.

A seasonal piece of fruit sounds really good right now.

If you're curious about which specific products are part of the current HVP recall, visit the FDA website.

Seasonal Eating

Seasonal eating does not require you to eat only during certain seasons and hibernate in others. It means eating fruits, vegetables, and meats (if you're eating meat) when they are in season.
So many living with nature/organic living/vegetarian/vegan/health books suggest it. But those books often don't list out what those seasons for those foods might be.

So here's a list of some fruits and vegetables to get you started (should you live in North America) for Spring (March-May):

Apricots
Artichokes
Asparagus
Broccoli
Corn
Mango
Oranges
Lettuce
Limes
Pineapple
Snow Peas
Spinach
Strawberries (more so towards the end of Spring)
Vidalia Onions

Now you may still see a food in the grocery store even if it's not on a current in-season list. Foods are grown in hot houses and different climates and then shipped in to your local store. If you look closely you'll find these foods are more expensive than when they're in their seasonal prime and they aren't as good quality-wise. So... you're paying more for a less tasty product.

To find out for sure what's in season in your state, visit Epicurious' Peak-Season Map or Eat Well Guide's Seasonal Food Guide.
Also Eat the Seasons has a list updated week by week based on your location Canada/USA or UK/Ireland.

Vegetable Latkes II

I like to pull out this recipe for smaller family get-togethers. It is always a big hit and fairly easy to make for appetizers. Most importantly though, it is delicious! The book this recipe comes from (noted below) focuses on cooking for the seasons. The food is fresher that way and you’re able to support local markets. Seasonal cooking interests me, but I have yet to put it into practice. Italicized comments note my tweaks to the recipe.


Pea and Potato Cakes
Simply Organic – A cookbook for sustainable, seasonal and local ingredients: First of Spring, p. 29

3/4 lb. fresh peas, shelled (about ¾ cup) (4/5 cup)
4 tablespoons olive oil
1 large onion, thinly sliced
2 garlic gloves, minced (3 garlic gloves...i love garlic but 3 isn't overpowering)
2 cups cooked mashed potatoes (vegan or regular - don't have to be very creamy or smooth)
1 cup shredded cheddar cheese (about 4 oz.) (omit for vegan or use 1/4 cup)
3 tablespoons unbleached all-purpose flour
½ teaspoon salt (just shy of 1 teaspoon - then it's not necessary to top the latke with salt at the end)
¼ teaspoon freshly ground black pepper
4 cups spring salad mix (omit - I never do this since I serve it as finger food)
1 large carrot, shaved into curls with peeler (omit - I never do this since I serve it as finger food)

In a small saucepan, bring 1 inch of water to a boil over high heat. Add the peas and blanch for 2 minutes. Drain, put in a medium bowl, and cool slightly.

Wipe the saucepan clean and heat 1 tablespoon of the olive oil over medium heat. Add the onion and cook for 4 minutes, or until soft. Add the garlic and cook for 2 minutes. Place in a large bowl and cool slightly.

Add the peas, potatoes, cheese, flour, salt and pepper to the bowl. Stir until well-blended. Shape into 8 round cakes (I do 14-16 - more to go around and easier to manage when frying).

Heat 1.5 tablespoons of the remaining olive oil in the same skillet over medium heat. Add 4 cakes and cook for 8 minutes, turning once, or until browned and heated through. Transfer the cakes to a plate and keep warm. Repeat with the remaining 4 cakes.

Divide the salad and carrot curls evenly amount 4 plates and top with the cakes (I omit).

(Variations: This recipe is quite flexible. Try using sweet potatoes instead of white, and fresh asparagus instead of the peas).

Makes 4 servings. (About 8 servings with the smaller patties).

Black Bean and Sweet Potato Enchiladas

Black beans and sweet potatoes are not only two of my favorite vegetables, they also happen to be a powerhouse of nutrients in their own right. Sweet potatoes are rich in Vitamin A, C, and B6 as well as iron, calcium and complex carbohydrates. Black beans are obviously an excellent source of fiber and iron but they're more than that. They have an extraordinarily high antioxidant content. Combining the two together can do no wrong and this recipe brings out the best of both worlds. Italicized portions represent my personal tweaks to the recipe.


Vegan Planet: The Global Oven p. 361

2 large sweet potatoes, peeled and diced
1 tablespoon olive oil
1 large garlic clove, minced (1.5 cloves)
1 small, fresh hot chile, seeded and minced (1 red pepper)
1 15 oz. can black beans, drained and rinsed
1 14.5 oz can diced tomatoes, drained
1 tablespoon chili powder
Salt and freshly ground black pepper
2 cups fresh tomato salsa or your favorite salsa
8 large flour tortillas (whole wheat tortillas)
¼ cup finely chopped red onion

Preheat the oven to 400 degrees F. Arrange the sweet potatoes in a single layer on a lightly oiled baking sheet and roast until tender, turning once, about 20 minutes. Remove from the oven and set aside.

Reduce the oven temperature to 350 degrees F. Heat the olive oil in a large skillet over medium heat. Add the garlic and chile and cook, stirring, until fragrant, about 30 seconds. Add the beans, tomatoes, chili powder, and salt and pepper to taste. Stir in the sweet potatoes and simmer for 5 minutes. Set aside.

Spread a thin layer of salsa over the bottom of a lightly oiled 9x13-inch baking dish and set aside.

Place a tortilla on a flat work surface. Spoon a portion of the sweet potato mixture down the center of the tortilla and roll it up. Place the filled tortilla in the baking dish seam side down and repeat with the remaining tortillas and filling mixture. Spoon any remaining filling mixture on top of the enchiladas, top with the remaining salsa, and sprinkle with the onion. Cover and bake until hot and bubbly, about 20 minutes. Serve hot.

Serves 8.

Exercise: Not Just for Good Looks

We’ve all heard it before: “I’m going to die anyways, might as well enjoy life while I can.” This phrase is usually followed by the culprit’s wild tales about eating whatever you want, not working out and watching TV and playing video games all day with a beer in one hand and a bucket of chicken in the other. Let's call the offender 'Mike'.

This outlook on life can certainly be addicting: 25 years old, carefree, devil-may-care, everything you need to ‘fully’ enjoy life.

Let’s fast forward 15 years: 40 years old, Mike is approaching middle-age. His body gets aches and pains, he’s tired all the time. But he carries on – he’s never worked out before, no use starting now. Besides, he does hike up the stairs each night - that counts, right?

Fast forward another 30 years. Mike had a fall; not uncommon for a man in his seventies. He broke his hip, as many do. But he had his surgery, and he’s been out of physical therapy for a couple of months now. He’s walking with a cane; in another 10 years, at best, he may be using a wheelchair.

Here’s the point, more likely than not, if you’re lucky, you WILL grow old. Growing old is not a death sentence, it is merely a fact. You have two options:

1. Grow old and healthy or
2. Grow old and decay

Each day that you don't exercise is another day that your body believes you are shutting down. Think about animals that hibernate; each year, their bodies shut down and rest. Before going into hibernation, animals load up on food to keep them going throughout the winter. During hibernation, their metabolism plummets - less energy is produced so the food can sustain their bodies until Spring. With that in mind, think of it this way... when you don't remain active and when you fill your stomach to the brim with food, you are telling your body that you are preparing for hibernation. Your metabolic rate decreases, you have less energy and you gain weight. Less energy = more sleep and less time being active. It's a vicious circle that will keep going until you get up and move.

A little extra effort each week is the difference between hibernating (an early trip to a nursing home) and being an independent member of society. It’s not the quantity of the years, but the quality of the years within them. Yes, it’s cliché... but actually think about the words. I’m not saying you can’t enjoy life, I’m merely suggesting that you enjoy it responsibly.

It doesn't matter how old you are; it is NEVER too late to start working out. Workout – not just cardio, strength training as well (dare I suggest two times each week). Strength training will prevent broken bones, not cardio. Cardio will keep your heart healthy but strength training will keep your bones and muscles strong. It's your bones and muscles that will catch you when you trip, not your heart.

But nobody puts Cardio in a corner and neither will I. Neither strength training or cardio is better than the other. In order to be healthy, you need both. Without a strong heart and good blood flow, strength training will do you no good. What good are strong muscles and wash-board abs if you have clogged arteries and are heart-attack bound?

Nobody is going to give you a new body and there is no warranty for mistreated or run-down parts. You are the only person who can make the change and make your life a healthy one. When your body is in bad shape, your ability to enjoy life at 20, 30, 60, 80, etc. is significantly impaired. Workout now and you won't regret it later.


Have a great workout! :)

My Potato Skins: The Recipe

6 Medium Golden Potatoes
Olive Oil
Salt
Dried Spinach

1. Scrub the potatoes and then poke them with a fork in several places.
2. First bake: Bake them in the microwave with your microwave's auto setting. (You could also use the stove set at 425 degrees for 1 hour but the microwave is faster.)
3. Cut the potatoes in half. Scoop out the potato down to about 1/4". (Bonus! You can set aside the scooped out part to make mashed potatoes for later.) Cut the scooped out halves in half.
4. Brush olive oil all over the potato wedges and place them on a baking sheet. Season them with salt and dried spinach (or another seasoning like rosemary or paprika).
5. Bake the potato quarters in a 425 degree oven for 20 minutes.

Voila!

Eat food. Not too much. Mostly plants.

I recently read/listened to on cd Michael Pollan's In Defense of Food: An Eater's Manifesto. In it Pollan's overarching advice is "Eat food. Not too much. Mostly plants." He has plenty of other interesting things to say as well.

Taking issue with processed food, he recommends not eating food your grandmother wouldn't recognize as food. Ask your grandmother what's in bread and she'll say flour, water, yeast, and salt. Pick up a bag of bread from an industrial bakery and you could find a list of 22 ingredients. All that extra stuff is for mainly for preservation, emulsification, and taste. Meanwhile an apple only has one ingredient - they don't even have to have an ingredients label. And it's good for you.

So he suggests staying away from food products with more than 5 ingredients when possible as well as anything with ingredients you can't pronounce or which included high fructose corn syrup.

It's definitely something to think about.

Her Potato Skins vs My Potato Skins

I have a sibling who keeps purchasing frozen TGI Friday's Cheddar and Bacon Potato Skins from the grocery store. This caught my attention because said sibling has medical dietary restrictions and I wouldn't have thought these frozen potato skins fit within those. Apparently they're ok, but this lead to a discussion of ingredients and then I issued myself a challenge to make potato skins that would be healthier with a lot less ingredients.

While it's true that frozen potato skins are more convenient when you're in a hurry, mine took about 45 minutes to make and provided some stress-relief. Plus potatoes are high in fiber, protein, iron, and vitamin C.

Let's look at the comparison of ingredients:

Ingredients in TGI Friday's Cheddar and Bacon Potato Skins:
Potato Skins (Potatoes, Soybean Oil, Coating [Modified Potato Starch, Rice Flour, Salt, Corn Flour, Dextrin, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate), Dextrose, Xanthan Gum]), Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Bacon (Cured with Water, Salt, Sugar, Sodium Phosphates, Sodium Erythorbate, Sodium Nitrite), Cheddar Cheese Sauce (Water, Aged Cheddar Cheese [Cultured Milk, Salt, Enzymes, Annatto (Color)], Soybean Oil, Modified Corn Starch, Whey [Milk], Sodium Phosphate, Salt, Cellulose Gum, Mono & Diglycerides, Lactic Acid, Spice, Yeast Extract, Guar Gum, Annatto [Color], Butter Oil, Nonfat Dry Milk), Salt.

Ingredients in my homemade potato skins:
Golden Potatoes, Olive Oil, Salt, Dried Spinach

Essentially theirs has 42 ingredients.
Mine has 4.

Mine is also free of any colorings, nitrites, and added sugars - not to mention I didn't use any mysterious "cheddar cheese sauce".

Their box includes 6 potato skins while I made 24 so I had plenty to refrigerate for later yum.
Their 6 potato skins tend to retail for around $3.19. The estimate of my cost is $2 at most. That means each of her potato skins cost her about 53 cents each, while each of mine cost 8 cents.

In my book, that's a point for me.

If you're interested in making them on your own see my potato skins here.

BabyCakes, Bananas, and Coconut Oil

Thursday night I made the banana bread recipe out of BabyCakes: Vegan, (Mostly) Gluten-Free, and (Mostly) Sugar-Free Recipes from New York's Most Talked-About Bakery.

I've had fairly good success with this cookbook so far. While its ingredients aren't always the easiest to track down, I do enjoy baking with them - no giant hunks of butter, no worries about contaminating anything with raw eggs, and no heaping scoops of sugar. Many of the recipes have the same base ingredients, which is semi-comforting - unless we're talking about coconut oil.

Every time I've made something out of this book that calls for coconut oil, the coconut taste overpowers the more subtle ingredients (cinnamon, vanilla extract, nutmeg, etc.). First I thought maybe that was because I'm not really a fan of coconut - so perhaps I was more sensitive to it. But I had others taste test and they mentioned the coconut as well. The good news is you don't have to use coconut oil. Avocado, grapeseed, pumpkin seed, or canola oil are all viable alternatives.

On Thursday, the banana bread called for coconut oil. I debated replacing it with canola but I still have coconut oil left in my jar... and it does have those good-for-you Omega 3s...

You fill your loaf pan halfway with the batter but then there's extra. (Why the recipe isn't cut down to the right amount for the specific-size loaf pan, I don't know.) The book suggests spreading the extra on a parchment-covered cookie sheet. Of course, being thinner this one was done first and voila... coconut taste! I was bummed. I wanted to taste the banana. I even had chocolate chips in there. But I just tasted soft, cakey coconut bread.

Then the loaf was done. I wrapped it up, too bummed over the thin cake. But on Friday night, I gave the loaf a chance... and it was definitely better! I think the density of the loaf gave more room for the flavors. Coconut oil is like a thick paste at room temperature. You have to heat it up to measure it and blend it into your batter. The coconut still lingered but I could really taste the other ingredients.

The veredict? I'll probably finish off this jar of coconut oil, but after that I'll try to find a healthy oil that's not as overwhelming.

Book Recommendations II

Two more books to add to your list:
1. Spent: End Exhaustion and Feel Great Again by Dr. Frank Lipman
2. In Defense of Food: An Eater's Manifesto by Michael Pollan

Spent addresses the tired/worn out feeling we sometimes (or often) have. It teaches you about things you can do to recharge as well as why certain foods or activities can help you feel better or worse. It includes a six-week plan to sort of reset you body. The plan is by no means incredibly easy to stick to, but the author acknowledges that and encourages you to do what is feasible. Even if you decide not to try out the 42 days of activities and food choices, I'd still recommend reading through each of the days; you may still find suggestions to incorporate into you life. A lot of them helped me feel better.

Meanwhile In Defense of Food provides a historical overview of the American diet, the rise of processed foods, and why it's a good idea to eat some plants.

Book Recommendations

Here are a couple of books that have inspired (and re-inspired) me throughout the years. I hope they may provide additional motivation to some:

1. Younger Next Year by Chris Crowley, Henry S. Lodge

2. Healthy at 100 by John Robbins

3. The China Study by T. Colin Campbell

4. Eat Pray Love by Elizabeth Gilbert

5. Skinny Bitch by Rory Freedman, Kim Barnouin

Sustainable Seafood: A List

WebMD has a list of the seafood that's best for the environment and you. Seemed suitable considering yesterday's post.

Catfish (U.S.)
Arctic char
Halibut (Pacific)
Wild Alaskan salmon
Soft-shell clams, mussels, oysters, shrimp, and bay scallops (farmed)
Tilapia (U.S.)
Albacore (U.S. or Canadian) and yellowfin tuna (U.S. Atlantic troll/pole caught)
Striped bass (farmed)
Rainbow trout (farmed)
Mackerel (Atlantic)
Mahimahi (U.S. troll/pole caught)
Dungeness or stone crab

I'm sort of surprised by the farmed suggestions. Guess this list doesn't account for yum-factor. It was posted in 2008 but they say farmed fish can have lower mercury levels and their farmed suggestion seems to depend on the fish. Fish like salmon though are already known for having lower mercury levels. And you'd have to eat a whole heck of a lot of it for the mercury to build up in your system enough to be a problem. Predatory fish like sharks and swordfish are known to have higher mercury levels so they should only be eaten every once in awhile. If you do go the farmed route, Whole Foods just introduced a Responsibly Farmed logo for their farmed seafood products indicating it stands up to their rigorous standards as well as being 3rd party verified.

A name on the list above you may not be too familiar with is arctic char. I met arctic char for the first time two months ago and it was good. It has a similar taste to salmon - probably because they're related. The taste is actually more mild, almost starting down the road of "tastes like chicken". So if you thought salmon had too strong a taste, arctic char may be a better fish for you.

Sustainable Seafood: Salmon

Last week Target announced that they would no longer be selling farmed salmon in any stores nationwide. Their press release stated:

"All salmon sold under Target owned brands will now be wild-caught Alaskan salmon. Additionally, sushi featuring farm-raised salmon will complete its transition to wild-caught salmon by the end of 2010. In consultation with the Monterey Bay Aquarium, Target is taking this important step to ensure that its salmon offerings are sourced in a sustainable way that helps to preserve abundance, species health and doesn’t harm local habitats."

As well as being a more environmentally-friendly move, Target's wild-only policy is also one that will benefit the health of their customers (or at least the ones who purchase salmon).

Farmed salmon bring about several issues starting with what they eat. While he focuses more on cattle and chickens in Omnivore's Dilemma, Michael Pollan briefly mentions that on some fish farms, they're trying to teach fish to eat corn because it's cheaper and more accessible feed. Salmon are carnivores. And when fish don't eat their natural diet, their Omega-3 levels (the good fat) are lower.

They also need to be fed antibiotics when farmed, partially due to being in a condensed space with so many other fish where disease can rapidly spread. A 2009 report in the New York Times actually cited that Chile (the largest supplier of farmed salmon to the U.S.) gives hundreds of times more antibiotics to their fish than Norway (the world's leading farmed salmon supplier).

Farmed salmon is dyed to look as pink as their wild kin. Wild salmon get their color from eating krill and tiny shellfish. To top it off several studies have found PCB contaminants in farmed salmon to be up to ten times that of wild salmon. And you could gather, fish penned in a small area don't build up or use much muscle so that affects their flavor as well. They're just fatty (bad fatty).

Salmon (wild) is high in protein, Omega-3 fatty acids, and vitamin D. Omega-3s help reduce inflammation and are heart-healthy.You can read more about what Omega-3s are and what they can do here (World's Healthiest Foods) or here (WebMD).

For a long time I didn't like eating fish. I especially didn't like the way they smelled. I can't remember what finally inspired me to give it a go, but I tried salmon. And it was good. I've found many people who don't like several other types of fish still like salmon. It can be baked or grilled and seasoned many different ways. It shouldn't be too difficult to find a way of preparing it that fits your dietary preferences.

The full Target press can be found here.
The article about Chilean-farmed salmon antibiotic levels can be found here.

Agave Nectar - A Refined Sugar Alternative

I've heard of agave nectar before but I really became familiar with this natural sugar alternative while trying out recipes from BabyCakes: Vegan, (Mostly) Gluten-Free, and (Mostly) Sugar-Free Recipes from New York's Most Talked-About Bakery.

Agave nectar comes from the agave plant. The consistency looks a bit like honey but it isn't as thick and its color ranges from light to dark amber (dependent on natural mineral filtration). The darker the color, the more of a taste it has on its own (which is sort of maple-like when you get to the darkest nectar). Since it's lower on the glycemic index than refined sugar (about 32 where as table sugar is around 64), it can be suitable for diabetics. So in addition to making things taste just as great, it doesn't lead to a huge spike in your blood sugar levels. That means you can avoid the cruddy feeling you're often left with when you crash from the regular sugar rush. And since agave nectar includes simple sugars, it's very easy for your body to break down and use.

It's gluten-free, organic, and not refined. You can bake with it or mix it into a smoothie/cup of tea or just drizzle on top of whatever you want to sweeten. Madhava and other purveyors of this fabulous nectar claim it has 1.4 times the sweetening power of white sugar so you don't have to use as much of it (which can also translate to less calories). I have a couple of large bottles that I ordered off Amazon and I use it whenever I can to replace refined sugar in recipes.

I've had good experiences with Madhava's products. In addition to the light and darker amber nectars they also have flavored ones that include maple, hazelnut, vanilla, and raspberry to name a few - although I don't have any personal experience with the flavored ones. I've also tried Wholesome Sweeteners Organic Raw Blue Agave, which is also good. And while the price tag has kept me away, I've been intrigued by FunFresh's Chocolate Agave Gourmet Dipping Nectar. Should I ever splurge on that one, I'll provide an update.

No matter what brand of agave nectar you try, just make sure there are no added ingredients like corn syrup. If there is no ingredient list on the bottle, that should mean it's a pure food product and so you don't have to worry about additives. Corn syrup is a filler and sort of defeats the point of going with agave.

Of course skipping a sweetener whenever possible is probably a better route but when I do come across a call for sugar I can control, I prefer the agave.

Watching Out for Caffeine

There are several foods (or maybe food-like substances would be more appropriate) that I ate when I was younger that now I find completely unappealing. While I wouldn't quite call the large amounts of caffeine I've consumed gross... well I just prefer not to have so much nowadays. I'm not a huge fan of its effects.

So that's why WebMD's article "Caffeine Shockers: Products Surprisingly High in Caffeine" caught my attention. Of course we know there's caffeine in coffee, coffee-flavored products, and energy drinks. But the author was surprised (as am I) by how many products commonly known to include higher amounts of caffeine don't list how much they contain. It reminded me that caffeine seems to be something we just take as an absolute - it's included in a product or it isn't. We don't tend to think about quantity.

In general, 25-50 milligrams of caffeine is sufficient for most people to report increased alertness and arousal as well as subjectively lower levels of fatigue.1 According to the article, a 6oz cup of coffee usually has 80-150mg and over-the-counter pain relievers usually have 56-120mg. Chocolate and some teas are sources of caffeine as well. But if the caffeine is naturally-occurring, you probably won't see it on the label.

There is such a thing as caffeine intoxication though. Dependent on your size and current tolerance to caffeine, an acute caffeine overdose is around 100-300mg or more. It's recognized by the APA (American Psychiatric Association) who lists symptoms that include: restlessness, nervousness, excitement, insomnia, flushing of the face, increased urination, gastrointestinal disturbance, and irritability. 1,000mg plus can lead to twitching and abnormal electrical activity in the heart.

You can also build up a tolerance to caffeine and that means you won't be experiencing what some consider to be the positive effects - such as feeling more awake. And withdrawal can include headaches and irritability.

I think people also tend to think: "decaffeinated/decaf" = "no caffeine". It really means there's a whole lot less than the non-decaf but it's still there. There's also guarana, a herb containing caffeine, that when people see it they think "natural and probably good for you" instead of "another source of caffeine".

So the amount of caffeine consumed per day is something to consider in regards to your well-feeling. And staying away from caffeine, especially the larger sources of it, in the evening can be a help in sleeping better too. Being informed lets you take action.

To see the WebMD article "Caffeine Shockers" list of caffeine-containing drinks, click here.
There's also a list of drink caffeine content here.

1 Rasmussen, JL; Gallino, M (1997). "Effects of caffeine on subjective reports of fatigue and arousal during mentally demanding activities". European Journal of Clinical Pharmacology

Vegetable Latkes

I can't remember exactly what prompted it, but several days ago my significant other had a desire to make potato pancakes/latkes from scratch. So we swept through a few favorite recipe websites and landed on the gem that is vegetable latkes over at epicurious.com.

The recipe called for parsnip, potato, and carrot - all shredded. My wonderfully stubborn significant other did that all by hand using a 4-sided grater. In the future, I'd suggest using a mandoline or julienne shredder. Something automated might be faster but I feel like this recipe calls for ripping apart your vegetables with hand-involvement. It's a decent workout. :)

While vegetable latkes up the healthy factor over all-potato ones, we upped the ante a bit further with two substitutions. Instead of any all-purpose flour, we used an unbleached one. And instead of vegetable oil, we used olive oil. Vegans could also use an egg-substitute; it just needs to act as a binder.

The recipe claimed it made 6 latkes. Since we were feeding 4 people, we decided to double the recipe. We ended up with somewhere in the neighborhood of 24. The 6 the recipe claimed to make must have been mega-huge. The good news is the vegetable latkes were delicious, so we didn't mind eating them for days. They can be eaten plain or topped with sugar-free apple sauce.

Next time I make these I'd like to try it with a gluten-free baking flour or rice flour and either a commercial egg replacer, bananas, or sugar-free apple sauce instead of the eggs.

So here's the slightly altered version of the recipe found here that I made:

1 large parsnip, peeled and shredded
2 large russet potatoes, scrubbed and shredded
2 large carrots, peeled and shredded
1 onion, chopped
3/4 cup unbleached all-purpose flour
1 teaspoon baking powder
3 large eggs, beaten
Salt and pepper to taste
Olive oil

1. In a colander, rinse the parsnip and potatoes under cold water. Pat dry thoroughly with paper towels; transfer to a mixing bowl.
2. Add the carrots, onion, flour, baking powder, eggs, salt, and pepper and then attempt to stir.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Drop in large spoonfuls of the batter, flattening each with the back of the spoon. Cook, turning once, until brown and crisp, 2 to 3 minutes a side. Transfer the latkes to a foil–lined baking sheet in a 200°F oven until serving.

A Tale of Two Theories

The public is constantly fed (no pun intended) different ideas about what's healthy for you and what's not. That would be great if it was really that simple but unfortunately, as with everything, there seems to be two sides to every story. For example, see the differences below between the following websites:

gotmilk.com:

Health Benefits - For Help with Strong Bones

- Drinking three glasses of milk a day may significantly reduce your risk of bone disease and fractures. Consuming milk later in life may slow the rate of bone loss and help maintain bone density.

- Do you think drinking calcium-fortified beverages, like soy drinks and orange juice, will meet your bones' requirements? Not really, says research that concluded 75% of calcium added to popular beverages gets left at the bottom of the carton. Milk remains the best way to get your daily bone-building dose of calcium.

notmilk.com:

Bone Disease

- "Consumption of dairy products, particularly at age 20 years, were associated with an increased risk of hip fractures... metabolism of dietary protein causes increased urinary excretion of calcium." American Journal of Epidemiology 1994;139

- A 1994 study published in the American Journal of Clinical Nutrition (Remer T, Am J Clin Nutr 1994;59:1356-61) found that animal proteins cause calcium to be leached from the bones and excreted in the urine.

Two different websites; two completely different stories. How on earth are people supposed to know which is right?

Personally, I believe a diet consisting mainly of plants with minimal animal protein is the way to go. However, if my body absorbed plant protein properly, then perhaps my answer would eliminate animal protein entirely. But that's the key, isn't it? Everybody's different - every body's different. What's important is doing what feels best with your body. With that being said though, here's a penny for your thoughts.

"It is no measure of health to be well adjusted to a profoundly sick society. -Jiddu Krishnamurti."

Sure, some people can eat a McDonald's breakfast sandwich every morning for breakfast and not have immediate stomach issues though the long-term effects have yet to be seen. But chances are, if you think it's unhealthy, it probably is. Someone once told me that they eat a breakfast sandwich every morning because if they don't, they get hungry earlier in the day whereas the days they eat a McGriddle, they can go past lunchtime before getting hungry. If you're eating something that leaves grease residue on the plate/napkin, I don't care what you're eating, it's not good for you... even if it is fried green beans (though they are Delicious - I can in no way argue that they are healthy).

Two Theories:

1. I don't believe milk or large amounts of animal protein are either good or necessary for healthy living.

2. Others think that since the majority of doctors promote milk and white meat (I doubt many promote red), they can't all be wrong. Not to mention, most doctors/degrees specializing in Vegetarian/Vegan diets are not accredited or backed by the government. ...My question is, if the majority of doctors in America promote this 'correct' diet, then why are the majority of Americans so unhealthy and overweight?

Kay's take: Dairy has never been a good friend to me so I've always been wary of milk. And I've thought about how weird it is that we're the only mammals who drink the milk of another mammal. That stuff is meant for baby cows! Human mothers produce milk for babies and then the production later stops. It seems like there's probably some sort of ecological reason for that. (Further research tells me when we leave the baby stage, humans produce less lactase in their small intestines. Lactase is an enzyme that helps break down the lactose in milk.)


There are alternatives though, like soy and rice. I recommend almond milk although I mainly use mine for cooking and in smoothies. It's vegan and gluten-free, lacks casein and lactose, and has a fair amount of magnesium and potassium.

New Year - New Resolutions

January 6^th... 6 days into my New Year’s resolutions and still going strong – it isn't much, but it’s probably farther than I’ve ever gotten in the past. Let’s recap those resolutions for a moment:

1. 21 Day Minimum Vegan + Grilled Chicken Plan (let's call it VCP)

2. Intensify my workout frequency

As mentioned in my introduction, the past couple months have been a glitch in my usual attempts to eat healthy. After adding meat protein back into my diet after an iron deficiency, I began to add back other food as well. This food, however, was completely unnecessary and served no purpose except gluttony: cheese, desserts, junk food, etc.

Appropriately, all of my poor eating habits culminated on the eve of the New Year and I was violently ill within my first hours of 2010. Yes, there is no doubt, it was in part due to the delicious and plentiful Jell-o shots (and the fact that I don’t eat Jell-o). However, Jell-o was not the only culprit. At the party, there was nothing that I would have eaten between the summer of 06 and the summer of 09. But I had been eating crap since then, so why not stock up now? Long story short, that horrific night made it much easier to begin my healthy eating the morning of January 1^st.

Since then, I have not strayed from the VCP. It hasn't been that difficult but the true test comes with temptation. If you don't buy it, it's not in your house, you won't eat it. Solid Plan. Outside of your house, that's just up to fate and will. I encountered my first true test at work on Monday, 1/4. Some unknown person, let's just call them 'Lucifer', brought homemade cookies into the kitchen and left them on the counter to share. I definitely saw some peanut butter & chocolate as well as the Hershey-kiss-in-the-middle cookies…My favorites. I'm proud to say that I walked along by. My sister, however, snarfed one down gleefully. Then, today at work, catering came and delivered box lunches. I chose the hummus club, which was fantastic. I only eat approximately 4-5 servings of chicken per week so hummus is a great help in getting adequate protein. Not only that, it is also high in iron which is critical to help the oxygen flow in the body. The only problem with the sandwich was that it came with a delectable-looking cookie. It is currently in the garbage (yes, in its entirety). Success.

On Sunday, January 3rd, I returned home after my NYE weekend away. January 4^th jumpstarted my gym plan. If I do not go to the gym in the morning, the concept is lost on me for the rest of the day. Ergo, I wake up at about 5:00 every morning to make it to the gym and still get into work early, just how I like it. Additional bonus – when you get to the gym at 5:00, you’re running with the dedicated (and unpopulated) crowd. It can be very motivating. So far this week goes as follows:

Monday: Spinning: 60 minutes

Tuesday: Elliptical: 40 minutes

Wednesday: Bike: 50 minutes

My focus has remained on cardio but tomorrow, I battle my metabolism-lifting nemesis: Weight Training. It isn't the free weights, machines, or reps that I dislike. It is the unfamiliarity with many of the weight machines and the 'I can curl 100 lbs in my sleep' dudes that take up the free weights area. Thank goodness for headphones and audio books that can distract me from my surroundings. Dan Brown, here I come.

Memo to My Health: What and Why Part II

I constantly find myself fascinated with the human body and how it works/feels when given the proper nutrients and exercise. My continuous amazement and promotion of well-being drive me to read countless books and try different ways to incorporate healthy eating and exercise into my daily life.

Unfortunately, the past couple of months have been a pitfall in my attempted clean-record of health. With the new year beginning and my drive re-inspired, this blog will not only help keep me on track, but also help share my enthusiasm and let it grow.

Today, I start the 21 Day Vegan Kickstart Program (+ grilled chicken as my body needs additional iron). Monday, I hit the gym for the first time since November and I'm ready to get my butt kicked.

Here's to a new year - and ongoing lifestyle - filled with exceptional health and well-being!

Memo to my Health: What and Why

Well-feeling is as important to me as well-being. I'm on a quest for both. So here is where I'll share my attempts at living healthy - lessons learned, recipes tried, and other assorted experiences. My goal is to find what works for me, what leaves me energized and refreshed throughout the day. And hopefully, in sharing, others will see something they can incorporate into their lives too.

I've had a good start and learned quite a few things over the past couple of years. My digestive system's been a little sensitive to some things all my life and some are new developments. And I'm learning what I can to figure out which ingredients can leave me feeling like crud regardless of any digestive sensitivities.


I also know what you eat isn't the only key to well-feeling. Exercise and other green living-type practices can play a role too.


So here we go.

And by we I mean my friend Elle and I. I've asked Elle to join me in this endeavor not only for a different perspective, but because I'm always learning new things from her and I hope you do too.