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22
Apr
2012
 Go Green with Foods on Earth Day



Happy Earth Day! Time to think about how we can help the planet by choosing sustainable foods.

Eat less meat. Even if the average person reduced meat consumption by just 20% we would see a difference. And we could save money :)

Why? Excess animal waste pollutes the earth (cows produce about 18% of greenhouse gases) and raising the animals requires many more resources, water, land (hundreds of acres of forests have been cut down to grow food for cows).

This also requires the use of more pesticides and herbicides.

Did you know fact: Much of our tax dollars are helping to provide resources for meat production.

How to eat less meat: Pick a few days out of the week to eat no meat. Try joining in with Meatless Mondays. Remember to choose other high protein foods like quinoa, beans, peas, lentils, and nuts.

Choose Sustainable Foods. This means the foods have been produced to try to work in harmony with natural resources and the environment.

  • Try to choose more organic foods to support better farming practices when you can.
  • Go to the farmer’s market or join a CSA to get food as local as possible.
  • Try not to choose “at risk” seafood. Find out what to choose here.
  • Buy foods that are in season.
  • Choose fair trade foods and products to help the farmers receive fair pay and conditions. You can find a guide here.
  • Get rid of plastic packaging and bottles. I like these glass water bottles from LifeFactory that have a flip-top.
  • To read more go to Sustainable Table here.

Happy Earth Day!

26
Mar
2012
 Perfect Kale Chips



I have tried to make kale chips before, but learned that you can not buy pre-chopped kale. You have to buy an actual head of kale so that you can tear bigger pieces. I have finally perfected the recipe!
Quick Tip: You can buy local kale at most Whole Foods stores for only about $2.50 per bunch. Budget friendly and healthier!

Perfectly Simple Kale Chips
Makes about 3 large servings
Ingredients:

  •  1 large head kale (if it is smaller will make about 2 large servings, and not 3)
  • 2 Tbsp. olive oil
  • salt and pepper
  • 1 tsp. garlic powder
  • 1 tsp. onion powder

Directions:

  1. Preheat the oven to 275 F.
  2. Tear the leaves from the stem, and see picture above for how big your pieces should be. Try not to make the pieces too small. Place on a baking sheet.
  3. Drizzle the olive oil on top, and add the seasonings. Toss with your hands, and spread out evenly so that most all the pieces are touching the baking sheet.
    *This is about half a head of kale on the baking sheet. You may need to use a larger baking sheet, or do 2 batches.
  4. Bake for about 25-30 minutes, but check at 25 minutes–they may be ready. They will crisp up a little more upon cooling.
    Look how much they shrink down!

Even if you don’t like dark leafy greens, or are afraid to try kale, you should be a fan of these chips. They are so light and crispy that they just melt in your mouth. Some people like to make a dipping sauce out of Greek yogurt or light sour cream for parties.

Nutrition Facts (1/3 of the recipe): 128 calories, 9.7 g fat, 6.7 g monounsaturated fat, 10 g carbohydrate, 3.5 g fiber, 3 g protein, 472% Vitamin A, 118% vitamin C, 12.5% calcium, 12.9% vitamin E, 13.5% copper, 36% manganese.

Who needs vitamin supplements when you have kale chips? Amazing.

On to other fun things of the day…
My sister brought me this lovely Pinterest inspired Easter centerpiece. It is so darn cute. And the flowers on top are real. But, you could use fake flower. I like this because it is a way to use candy that is really inedible as a craft project ;)

18
Mar
2012
 Greens on St. Patty’s Day



What did you do on St. Patrick’s Day? I ate greens!

Found these super food greens with red and green swiss chard, tat soi, arugula, and spinach.

What the heck is tat soi? It’s in-between a spinach and mustard green and bok choy. And it looks like this:
Looks like a clover! The leaves are more crisp and it has a mild flavor. I am sure they are packed full of antioxidants :)

Made a salad out the super greens and added tomato, feta, cucumber, avocado, jalapenos, red onion, and a light vinaigrette.

Delicious green day!

18
Jul
2011
 First Time Juicing



After a long night out at the Britney Spears concert, my friend and I were in need of some antioxidants to perk us up.
She wanted to get some fresh juice at Whole Foods. I have never tried juicer juice because I am just not a fan of regular bottled juices, so I was a little hesitant.

My friend ordered kale, beet, carrot, and lime juice. I tried hers, thought it was OK, and ordered my own.
The Benefits
I do think juicing is a great way to get in vegetable servings in the day, and help detoxify your body. When using a heavy duty juicer, you still get some of the pulp and therefore, most of the phytonutrients and vitamins and minerals. You do miss out on some of the fiber that you would get in the whole fresh fruit or vegetable.

The Taste
Since I was not used to juicing, my beverage tasted OK for the first few minutes, and then it made me want to puke. It quickly became unappealing to me. It tasted like I was drinking a forest with a hint of lime. Gross.
This is as much as I could stomach before I threw it away. I did drink a little more than what is shown because I kept adding ice to it to try to make it taste better.

What I Have Learned About Juicing

  1. If you are new to juicing start with mild vegetables like cucumbers, celery, romaine, and spinach. I started with kale which is only for the experienced juicer because it is so bitter.
  2. It is important to add ingredients like lemons, limes, and a small amount of fresh cranberries. These ingredients help improve the flavor. My experienced juicing friend always asks for double the amount of lime.
  3. Do not include too many fruits as it can become a high calorie beverage that way.
  4. You have to drink the juice as soon as it is made because it spoils quickly (has no preservatives), and will begin to lose its nutrients.
  5. Most people recommend only to drink 4 to 8 ounces when first juicing. I did not know this, and was trying to down a 12 or 16 ounce beverage. No wonder my stomach felt nauseated. You have to let the body adjust.

I will probably give juicing another try (at Whole Foods). I will not be spending money on a juicer anytime soon unless I know I enjoy juicing.

More mild recipes to try:

  • spinach (maybe), cucumber, celery, carrot, apple, lemon
  • grapes, pineapple, wheatgrass

If anyone else has any other suggestions, let me know :)

26
Apr
2011
 Outsmart Rising Food Costs at The Farmer’s Market



Yesterday, after climbing Stone Mountain, I went with Mr Triathlete to the Dekalb Farmer’s Market. It is basically a huge warehouse of whole foods. Check out these prices on spices and grains:

$0.36 for rosemary, $0.93 for black sesame seeds, $2.00 for real paprika, $1.74 for sun-dried tomatoes

Crazy good deal! I think we spent $57 total on everything we bought when normally it would cost $120 (or more) if I went to Whole Foods or the regular grocery store (like Publix). I will be shopping there more often.

And of course, we stopped by the bakery to get some fancy treats.

We got some macadamia nut brownie thing, pistachio baklava (in the back) which was amazing, and an almond horn (right). We didn’t really know what the almond thing was. It turned out to be a chewy dense almond bar/cookie.

Anyway, that night I learned how to make the best kale ever. After trial and error, I think we found the best recipe. I will share it with you:

Best Healthy Kale Recipe Ever:
Serves 2 people

Ingredients:

  • 1 Large bunch of kale
  • 2 Tbsp. good olive oil
  • 2 Tbsp. Red wine vinegar
  • 1/2-1 Cup reduced sodium chicken stock
  • pepper
  • 1 tsp. onion powder
  • 2 tsp. garlic powder or can use fresh garlic
  • 1 tsp. red pepper flakes
  • 1/4 Cup sun-dried tomatoes (not packed in oil) optional

Directions:
1. Wash the kale. Meanwhile, heat up a large saute pan with the olive oil.
2. Tear the kale leaves of the stem, and into the pan. Saute the leaves about 3 minutes until they wilt slightly. Season with spices.
3. Pour in the chicken stock and vinegar, and stir. Place a lid on the pan. Cook about 5-8 minutes until tender enough to chew.

It turned out perfect. A little tangy, spicy, and sweetness. And we all know how healthy kale is. Perfect detox food after the Holidays :)

22
Apr
2011
 Earth Friendly Recipes from Around the Web



Happy Earth Day, everyone!

Here are some links to healthy earth friendly recipes around the web:

There are many more recipes out there, and I will update this list as I find some good ones! Do you have a favorite earth friendly and healthy recipe?

19
Jan
2011
 Steelhead Fish: Just Like Salmon



I tried steelhead tonight. It tastes just like salmon and is cheaper than salmon. Steelhead is in the trout family even though it looks like salmon. Steelhead is also known as sea rainbow trout. Like salmon, steelhead travel back to fresh water to spawn (they live in the ocean, but breed in fresh water). And they are a very popular sport fish because they do a lot of jumping around in the water.

The nutrition facts are very similar to salmon making steelhead a very healthy choice. From one serving of about 3 oz (100 g) you will get about 1 g of omega 3. The recommendation from the American Heart Association is to eat fish two times per week. If you are supplementing the recommendation is anywhere from 1 to 4 grams of omega 3s (in the form of EPA and DHA) per day. The upper levels of supplementation is recommended for those with high cholesterol and/or heart disease. Those with diabetes  or bleeding disorders should definitely seek a doctor before supplementing.

Studies show the strongest evidence for heart disease prevention. People have begun taking fish oil for a variety of reasons like arthritis relief, joint pain, depression, mood and psychological disorders, skin health, IBS, and possibly some cancer like prostate and colon cancer.

Finally, don’t forget to remember to think sustainably when you buy your fish. You can find a Seafood Watch Guide here. It’s important to be a responsible consumer and try to choose the fish that are not being over-farmed or grown using irresponsible practices. From what I have researched, steelhead seems to be a sustainable choice.

22
Apr
2010
 Change



I will not be posting this weekend because I am going out of town with my boyfriend to watch him race (super fast) a triathlon in FL this weekend! Yay! So, I will leave you with this thought for the weekend… And since today is Earth Day there could not be a better day to think about the world.
Last night on American Idol, Carrie Underwood sang this song, “Change” and she was definitely the best performer of the night and brought across the true message of the whole “Idol Gives Back” thing. Below is the song she sang:
[youtube=http://www.youtube.com/watch?v=2H0EY4Rrpf4]

If you had seen the videos they aired on Idol Gives Back, and then saw this performance it would have really made you think about what we can do for other countries (even if, like me, you have no real extra money because you work for free at an internship… bah!). I just feel that since there are enough people who read my site, then I can spread word to my readers about what made me rethink how I feel about charities.
More about giving back and the causes involved:
The Children’s Health Fund (www.childrenshealthfund.org)
Feeding America (www.feedingamerica.org) This program feeds 37 million Americans.
Malaria No More (www.malarianomore.org) Every 30 seconds someone dies from Malaria in Africa.
Save the Children (www.savethechildren.org)
United Nations Foundation (www.unfoundation.org)

And don’t worry! When I get back Monday I will have some fresh new foodie posts for you all. A few new recipe ideas, a food review or two, and an update on some nutrition news.
Enjoy the weekend!

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21
Apr
2010
 Genetically Modified Foods



What does this mean, you ask? Genetically modified means the food was either genetically engineered (putting one gene from an organism into another organism) OR it means the food was changed through plant breeding (which has been done for many years).
[youtube=http://www.youtube.com/watch?v=FTfuAbzAeB8]

So, what’s the big deal? What is genetically modified? Pretty much ALL corn, soybean, and cotton products are GMOs (genetically modified organisms). And do you realize how much corn/soybeans/cotton we come across each day? A lot. Corn products are everywhere now days… remember corn is how we get high fructose corn syrup. So, is this puzzle beginning to come together? The corn and soybean industries are behind everything in 2010. If they need to genetically modify their products, they will because their jobs and success are at stake. It’s all fine and dandy, but I am just not a fan of massive industries basically controlling the US. I don’t see any major health problems resulting from GM products, but I would like to support local farming as much as possible (and I plan to go to more farmers markets since the weather is getting nicer).

  • So why don’t we see GM foods in the grocery store? We do! They are just not required to label the products as GM unless they can cause an allergy or if they have less nutritional value. 
  • 72% of consumers are unaware that modified crops are evaluated for human safety, and similarly, 77% do not know that the crops are tested for environmental safety

End of story: GM foods are not a big deal to me, and I don’t believe them to cause any health problems. I don’t really care if my food is GM; I still think it’s more important to just be eating you fruits and veggies 5 or more times per day and to have balance :) And once again, to support local produce.

For more info: http://usbiotechreg.nbii.gov/
Sources:
American Dietetic Association. Statement on Biotechnology before the Food and Drug Administration; November 30, 1999; Washington, DC. Available at: http://www.eatright.org/Public/GovernmentAffairs/98_lg113099.cfm.
Position of the American Dietetic Association: Agricultural and Food Biotechnology



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16
Apr
2010
 7 Days ’til Earth Day: Do You Know Where Your Food Comes From?



There has been much debate and controversy on this topic ranging from animal cruelty and various genetically modified food issues. This below video explains the basics on why we should understand how our food gets to our plate:
[youtube=http://www.youtube.com/watch?v=dIsEG2SFOvM]
Canadian video about where our food comes from.
I feel like we all know quite a bit about this topic, but most people don’t care that much. So, I am not going to discuss it a whole lot. I would just like to stimulate your brains and remind you of the importance of knowing where your food comes from and hopefully you will become more thankful ;)
Even organic products are owned by huge major industries. This is where your organics come from (chart from Go Green Travel Green):
Image Source
10 Things You Can do to Help (from Food Inc):
1Stop drinking sodas and other sweetened beverages.
You can lose 25 lbs in a year by replacing one 20 oz soda a day with a no calorie beverage (preferably water).
2Eat at home instead of eating out.
Children consume almost twice (1.8 times) as many calories when eating food prepared outside the home.
3Support the passage of laws requiring chain restaurants to post calorie information on menus and menu boards.Half of the leading chain restaurants provide no nutritional information to their customers.
4Tell schools to stop selling sodas, junk food, and sports drinks.
Over the last two decades, rates of obesity have tripled in children and adolescents aged 6 to 19 years.
5Meatless Mondays—Go without meat one day a week.
An estimated 70% of all antibiotics used in the United States are given to farm animals.
6Buy organic or sustainable food with little or no pesticides.
According to the EPA, over 1 billion pounds of pesticides are used each year in the U.S.
7Protect family farms; visit your local farmer’s market.
Farmer’s markets allow farmers to keep 80 to 90 cents of each dollar spent by the consumer.
8Make a point to know where your food comes from—READ LABELS.
The average meal travels 1500 miles from the farm to your dinner plate.
9Tell Congress that food safety is important to you.
Each year, contaminated food causes millions of illnesses and thousands of deaths in the U.S.
10Demand job protections for farm workers and food processors, ensuring fair wages and other protections.Poverty among farm workers is more than twice that of all wage and salary employees.
For more information:
Real Clean Markets Article
The Early Show Article
Happy Cow Veggie Blog
The Green Girls
Eco Habits Article



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