Kashi Wellness Hub

Eco-friendly Grilling

Kashi — Sun, 21 Jun 2009 00:00:00 +0000

One tradition reigns supreme each summer: the outdoor cookout. Although few agree on what constitutes real barbeque, most concede a great cookout requires a sturdy grill, fresh food and friends to share it with. Yet beyond a basic awareness that throwing away disposable plates and cans can be wasteful, many are unclear of the hidden ecological impacts of our backyard celebrations. As environmentally concerned consumers, it’s time to make “green” part of our grilling tradition, one veggie burger at time.

Grilling Green

The great green grill debate is on: which is more eco-friendly — using a charcoal, gas or electric grill? While gas grills are touted for their relative greenhouse gas (GHG) neutrality, looking at each product from a lifecycle perspective including how the fuel is created and distributed leads to questions about the relative environmental merits and drawbacks of each cooking option.

According to Tristam West of the Department of Energy’s Natural Laboratory, a charcoal grill releases twice as much carbon as a gas grill. Additionally charcoal grills and lighter fluid are proven contributors to ground-level ozone according to the EPA. Charcoal grills also release particulate matter into the air, which means that prolonged exposure can have a negative impact on human health. However, looking at the entire carbon cycle from a longer-term perspective, grills using lump charcoal are closer to carbon net neutral because lump charcoal is produced from wood and trees take up carbon dioxide from the atmosphere.

By West’s estimation, electric grills have the highest emissions per hour when including the production and transmission of energy. These impacts can be mitigated when electricity is made from renewable sources. Your best bet is to match your expectations for flavor, portability and convenience to the type of grill you select, and then do what you can to minimize the impacts of your chosen cooking instrument.

Choosing Among Grills

Gas Grills — Gas grills are fueled from petroleum or natural gas, both non-renewable fossil fuels. Advantages of these grills include quick start times, year-round usability, temperature consistency, and minimal cleanup. Gas grills also emit less smoke and particulate matter directly onto the cook site. If you’re going with gas, invest in a high-quality, energy efficient model and make sure the gas tanks are refillable.
Charcoal/Wood Grills — Many are willing to trade the convenience of a gas or electric grill for the taste from a charcoal or wood grill. You can lessen the GHG footprint of a charcoal grill by using only natural lump rather than charcoal briquettes, and a charcoal chimney rather than lighter fluid. Lump charcoal burns hotter than briquettes, so choose a grill that allows you to easily regulate airflow so that you can better control the temperature. Also, try to minimize the time you spend at the grill in order to prevent prolonged exposure to particulate matter emitted when you’re burning charcoal.
Electric Grills — Only choose an electric grill if your home power is from green rather than traditional sources, as these grills may otherwise have the highest GHG footprint (depending on the origin of electricity in your location). Electric grills plug directly in to an outlet and are similar to gas grills in terms of temperature control, cook time, and flavor.
Other Grills — Newer and potentially greener grills continue to emerge, including pellet grills and hybrid grills, which optimize electricity but accommodate small amounts of charcoal and wood for flavoring purposes. These grills are harder to come by, as they’re not available everywhere grills are sold, but they are rapidly emerging as the newest green grilling trend.

Charcoal/Wood Varieties

Cooking charcoal comes in two main forms, briquette and lump. While these products seem similar, there are vast differences from an environmental perspective.

Charcoal Briquettes — For coal-cooked chow, the flavor comes from a combination of sources: the food itself, the rub or marinade, and the coals or wood. This means that whatever materials and additives your fuel source contains will permeate your food. The charcoal briquette commonly contains additives such as sodium nitrate. Self-igniting forms also use petroleum solvents as accelerants, which can be harmful to one’s health if not fully burned off prior to cooking. Briquettes, however, are easy to come by and usually burn cooler and more consistently than lump.
Natural Lump — Lump charcoal, commonly made from natural sources (i.e., from trees) or from processed wood (such as wood scrap), contains few or zero additives. Seek out brands certified by the Rainforest Alliance’s SmartWood program or find ones that are created from sustainably managed sources, invasive tree species, and rapidly renewable sources like bamboo.
Charcoal Ignition — Whether opting for briquettes or lump, get the fire going by using a charcoal chimney rather than lighter fluid, further eschewing chemicals present in the fluid.

Meal Planning

Hamburgers or veggie patties? Potato salad or veggies and dip? When weighing these quandaries against health and environmental factors, deciding what to serve can be a tricky task. Before planning a trip to the grocery store, consider reducing the environmental impact of your meal by downplaying beef and opting for chicken or vegetarian options, serving more generous portions of vegetarian fare as the entrée rather than as side dishes, and by making a multi-purpose meal.

Better yet, make a vegetarian version of your favorite meal. “Where’s the Meat?” is exactly the question that your guests should be asking the next time you host a cookout (or at least, “Why isn’t there more of it?”). Many people, as they get more devoted to eco-friendly ways, say goodbye to the notion of the jumbo-sized grill overflowing with succulent T-bones and burgers and hello to serving modest portions of grass-fed beef and non-overfished seafood accompanied by large helpings of seasonal vegetables. The livestock industry creates more greenhouse gas emissions than global transit and is likely the largest sectoral source of water pollution according to the UN.

Additional impacts include water consumption and land use for pastureland and feed crops. Choosing grass-fed meat helps to mitigate some of these impacts by reducing the amount of water, nitrogen and petroleum used to feed cattle. However, two of the largest impacts from the cattle industry remain: methane produced through bovine digestion and land-use changes from the expansion of land for feed crops.

If you do choose to keep some beef on your grill, consider downsizing this offering from entrée to side dish and ask your guests instead if they feel like chicken tonight.

Sustainable Shopping Solutions

Lovers of Kashi products are well acquainted with sites to source healthy, seasonal, and specialty foods. For those still scoping out the scene, the Eat Well Guide allows you to search for local grocers, farmers markets, CSAs, and restaurants that offer local, sustainable, and organic products.

Be sure to understand labels when buying natural, organic, and pasture-raised products. To help you with this task, Sustainable Table has produced a useful pocket-sized glossary reference of meat production terms. to accompany your guide to sustainable seafood and seasonal produce calendar.

Still confused about the differences between grass-fed and grain-fed? Consult the comprehensive Sustainable Dictionary available from Sustainable Table.

Cooking Lean and Green

Before firing up the grill, learn what other Kashi community members have to say about grilling responsibly and prep your grill the natural way by using heat to sear off grill remnants and brushing the grate with olive oil to prevent food from sticking.

Take special care when cooking grass-fed beef, as it is leaner and more sensitive to overcooking than grain-fed alternatives. Sear the beef first over more direct heat, and then complete the cooking process by grilling at a lower temperature. (In other words, move the beef farther away from the flame.) Cook smaller veggies on skewers or on a baking cooling rack placed on top of the grill — it’s still hot enough on top.

Cleanup

The coals are cooling, the guests have gone home and its time to gather the garbage and call it a day. As a knowledgeable green consumer, you likely have minimized the use of disposable plates, napkins, cups, and single serving packages in favor of washable utensils and bulk-sized beverages containers. (Punch anyone?) The reward for this responsible behavior is minimal trash, a fridge filled with wanted leftovers, and the promise of a fantastic BBQ sandwich and grilled vegetable lunch tomorrow.

How To... Create a Sun Lantern

Kashi — Sun, 21 Jun 2009 00:00:00 +0000

Want to cast a pretty glow across your table while dining al fresco at night — without burning candles? Make an eco-friendly sun lantern by combining recyclable materials you find around the house with a renewable solar panel and rechargeable battery.

Sun Lantern

GETTING STARTED

Practical and attractive, a sun lantern makes a great hostess gift or a lovely addition to your own backyard parties. Best of all, you can use materials you already have on hand and “fuel” your creation with sustainable solar power.

WHAT YOU’LL NEED

1 Empty, clean extra-large metal can with the top lid removed (we used a 6 lb. 9 oz. tomato tin)
1 Clean, clear glass jar (we used a 24 oz. pickle jar)
Hot glue gun and hot glue
1 Solar garden light
Drill with wide bit (we used a 1/8” bit)

Step 1

Wearing safety goggles, drill several holes all around the sides of the metal can. You can place the holes at random, or create a pattern — your choice.

Tip - You may find it easier to manage the drilling process if you first fill the can with water and freeze it and then wrap it in an old bath towel to keep it from rolling around.

Step 2

Remove the solar panel and its attached battery from the solar garden light.

Tip – Depending on the model you’re working with, you may be able to lift the panel out easily, or you might need to pry it out using a small screwdriver. If you don’t already have a solar garden light at home, you can reduce waste by purchasing only the solar panel and its battery component as a replacement part from dealers that specialize in garden lighting.

Step 3

Taking care not to obscure the working portion of the panel, apply a small amount of hot glue to the edges of the solar panel.

Step 4

Press the solar panel into place at the bottom of the clean, clear glass jar.

Step 5

Turn the glass jar upside down so that the top of the panel can be fully exposed to sunlight and the LED is facing downward into the jar. Place it upside down inside the metal can.

Tip – You can affix the glass jar to the decorative can by applying by hot-gluing it in place. Just make sure that you can still unscrew the jar from the lid so that you will later be able to open it up and replace the battery.

Step 6

Let the solar panels charge in full sunlight during the day. At night, your lantern will emit a faint, steady glow for several hours.

Suggestion - See what other recyclables you can find that can be transformed into sun jars. Use a basket or a paper lantern instead of the metal can to soften the look, or place the solar panel into the lid of an old-fashioned wide-mouth canning jar — antique versions of these jars come in many colors, such as amber and blue.

Cooking with Whole Grains

EatingWell — Fri, 22 May 2009 00:00:00 +0000

Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydrates—the body’s main fuel supply—so we need a fair amount daily (despite what low-carb/no-carb gurus say).

The key is to keep portions moderate and skew strongly to whole-grain versions as often as you can. While the government guidelines urge you to “make half of your grains whole,” we say aim for making most, if not all, of your grains whole. You’ll feel fuller longer, since whole grains and fiber take longer to digest.

Use this guide to cook tasty whole grains and keep in mind that directions are for 1 cup of uncooked grain; serving size is 1/2 cup cooked.

Quick Cooking Barley

Amount needed: 1 cup Yield: 2 cups
Cooking: Bring 1 3/4 cups water or broth to a boil; add 1 cup barley. Reduce heat to low and simmer, covered, 10-12 minutes.
Per serving: 86 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 19 g carbohydrate; 3 g protein; 3 g fiber; 2 mg sodium.

Pearl Barley

Amount needed: 1 cup Yield: 3-3 1/2 cups

Cooking: Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes.

Per serving: 117 calories; 0 g fat; 0 mg cholesterol; 26 g carbohydrate; 3 g protein; 5 g fiber; 6 mg sodium.

Bulgur

Amount needed: 1 cup Yield: 2 1/2-3 cups

Cooking: Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes.

Per serving: 96 calories; 0 g fat; 0 mg cholesterol; 21 g carbohydrate; 3 g protein; 5 g fiber; 7 mg sodium.

Whole-Wheat Couscous

Amount needed: 1 cup Yield: 3-3 1/2 cups

Cooking: Bring 1 3/4 cups water or broth to a boil. Stir in 1 cup couscous, Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

Per serving: 140 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 30 g carbohydrate; 5 g protein; 5 g fiber; 1 mg sodium.

Quinoa

Amount needed: 1 cup Yield: 3 cups

Cooking: Rinse in several changes of cold water. Bring 1 cup quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork.

Per serving: 106 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 2 g fiber; 8 mg sodium.

Brown Rice

Amount needed: 1 cup Yield: 3 cups

Cooking: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork.

Per serving: 98 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium.

Wild Rice

Amount needed: 1 cup Yield: 2- 2 1/2 cups

Cooking: Cook 1 cup rice in a large saucepan of lightly salted boiling water— at least 4 cups — until tender, 45-55 minutes. Drain.

Per serving: 82 calories; 0 g fat; 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 1 g fiber; 4 mg sodium.

The Green Stuff: How To Grow a High-Value Home Garden

Kim Green — Tue, 12 May 2009 00:00:00 +0000

Consider it one recession trend that actually heightens living standards: Our tendency to turn to home gardening as budgets shrink and costs rise. This trend, plus an ever-growing appetite for organic and locally grown produce, has spurred a natural home gardening renaissance. (According to the National Gardening Association, the practice rose 10% in 2008.)

And the revival is paying off: Allowing for differences in plot size, crops, climate, and other factors, a 400-square-foot garden could save you up to $600 in a single growing season, according to Kitchen Gardeners International. If your garden is smaller (say, 100 to 200 square feet), you’re still looking at several hundred dollars in savings—definitely not small potatoes!

Putting fresh fruits and vegetables that you’ve nurtured on your family table is immensely satisfying. Plus, gardening naturally or organically helps maximize a garden's value safely and leaves a smaller footprint on the earth. Natural methods do require a little advance planning—especially if you're transitioning from a conventional garden—but offer many benefits, among them:

Fostering a diversity of insects, birds, and animal life unaffected by chemicals;
Avoiding storage of and contact with toxic chemicals;
Supporting your produce's highest flavor potential (many people believe organic fruits and veggies taste better than conventionally grown varieties);
Preserving heritage plants by growing what's natural to your area;
Enjoying the health and spiritual benefits of maintaining and taking pleasure in your garden and consuming more whole foods;
Reducing waste and environmental damage from artificial fertilizer run-off;
Conserving water and limiting soil erosion;
Recycling herbicide-free organic garden matter, which reduces landfill;
Delivering flavorful, pesticide-free fruits, vegetables, and herbs to your table.

Whatever your starting point, by following some simple guidelines, you’ll see more value from your home garden. First, we suggest buying and planting foods you really enjoy eating. Next, try focusing on high-yield fruits, vegetables, and herbs. Finally, it's best to work with varieties that flourish naturally in your climate and region.

Here are some tips for getting the highest, tastiest, most usable yield from your natural or organic garden:

Compost, Compost, Compost

Think of composting as a natural decomposition process that you’re helping push along. Using natural fertilizers not only saves you money, it allows your food and land to remain free of potentially toxic substances, improves soil texture, and helps save water. Compost naturally contains all the primary nutrients plants need, in forms they can easily absorb. It also helps drain away clay and bind looser, sandy soil, providing an optimal environment for your plants to flourish in.

Rich compost is composed of "green" (nitrogen-rich) and "brown" (carbon-rich) materials. Examples of green items are vegetarian kitchen scraps, coffee grounds, tea bags, and hair. Brown materials include old grass, dryer lint, shredded newspaper, and pet hamster bedding. It is best to keep the size of materials small or chop them prior to composting. Gardening supply stores carry composting bins, which allow you to monitor and adjust water, air, and temperature balances, but you can make your own bin or simply form a pile in your yard. You can even add certain worm species to your compost to facilitate decomposition. Best of all, most home gardeners can produce a nice, fertile batch of compost in just 3-4 weeks, at which point you just mix it with soil or use it as mulch.

When It Comes to Insecticides, Go Natural

Many people prefer to buy—and grow—organic produce because of concern over possible health effects of chemical insecticides. It may surprise you to know that, when it comes to controlling garden-eating pests, nature provides (for the most part).

For instance, certain flowers protect your produce by attracting pollinators, birds, frogs, lizards, and bugs that eat garden-consuming insects. Also, it's important to plant varieties appropriate to your area and manage watering effectively, as insects can flourish when an imbalance exists. Row covers, netting, and plant collars can serve as barriers to pest infestations. As a last resort, try sticky traps and pheromone lures for cutting back on pests without chemicals.

Plant for Climate and Region

Optimal planting times differ by region. For instance, cooler climes have shorter growing seasons, so crops like sweet potatoes and peanuts don’t have time to flourish. Full-size watermelons need at least three months of warmth—does your area offer a long summer? Find out ahead of time what grows best in your area—your garden will be the richer for it.

Mind Your Water

Conserving water is important in natural gardens, both from a cost and environmental-impact perspective. Water can come from several sources, including mains (tap) or rain. Rainwater is ideal for natural gardens in that it is generally freer of chemical contaminants and can easily be trapped in cisterns placed under gutters. Finally, there's "gray" water—water that has been used and trapped. Though opinions as to the safety of using gray water on consumable plants differ, there is general agreement that the freer the gray water is of detergents and soaps, the cleaner it is. Trapping gently used or soap-free household water is a great way to conserve, especially during drought, as is watering in the morning or evening, when less water is lost to evaporation.

In terms of plant choices, some veggies simply don't need as much water as others; okra, carrots, parsnips, mustard greens, spinach, chard, and tomatoes are examples of hardier vegetables.

Make a Move and Bring Plants Together

Crop rotation and companion planting are pillars of natural gardening. Rotating crops allows plants to pull different nutrients from the soil, producing hardier breeds and preventing blight from pests or disease. Also, as you harvest, plan on sowing seeds of quick growers and "cover" crops like radishes and lettuces to utilize every inch of empty space—another best-value method.

Companion planting, or crop pairing, is another way to get the most out of your organic garden. By planting certain plants together—corn, squash, and beans are such a "Three Sister" combo—you can fulfill the same goals as crop rotation, without as much effort.

Lean Toward the Copious

Here’s where we get down to brass tacks: Plant produce that produces, plain and simple. Tomatoes, squash, peppers, and eggplant generate many dishes’ worth of food in a single season. Strawberries and blueberries yield generously, and are relatively easy to keep disease- and pest-free if they’re planted in acidic, composted, well-drained soil, and pruned and watered attentively. By contrast, broccoli, cauliflower, and corn hog space and water and deliver much smaller yields.

Other high-value crops are cucumbers, green beans, zucchini, yellow crookneck and climbing squash, cantaloupe and other small melons, and Italian and Thai basil.

Also, ask your local gardening resource which plants are ever-bearing and can be planted vertically—again, these give you more value in terms of both yield and space allocation.

Plan for the Future

Some varieties of food, though not technically copious, store so well that they provide good value. Potatoes, for instance, are usually cheaper than, say, tomatoes, and, along with winter squash, cabbage, carrots, and other tubers, will keep for many months if stored in a cool, dark place.

Following these simple strategies can lead to a truly bountiful natural garden. Bon appétit!

Kim Green has written for Mother Jones, Los Angeles Magazine, The San Francisco Business Times, and Yoga Journal. She is also the author of three novels, most recently Live a Little. Kim lives in San Francisco and has not given up her dream of growing tomatoes.

Cooking with Greens

EatingWell — Wed, 29 Apr 2009 00:00:00 +0000

Dark leafy greens, such as kale, collards and chard, are nutrient powerhouses—rich in vitamins A, C and K. Look for greens in bunches in the produce section near lettuce; beets are sometimes sold with the greens still attached, but you can often find the greens sold separately as well. One pound of greens cooks down to about 1 cup, so plan accordingly.

Here are a few quick and easy greens-cooking suggestions to get you started:

Blanch greens and sauté with a little garlic and olive oil.
Add a splash of vinegar or a squeeze of lemon juice to balance greens’ bitter flavor.
Top greens with chopped toasted nuts or stir in dried fruit.
Cook extra greens and store, covered, in the refrigerator for up to 3 days — you can reheat them later in the week for pasta dishes or toss them into a batch of soup.
Read the rest of our Greens Cooking Guide for tips on preparing and cooking a variety of dark leafy greens.

Beet Greens

Amount Needed: 1 pound

Prep: Strip leaves from stems; discard stems. Wash in several changes of water; drain. Cut into 1-inch pieces.

Cooking: Cook larger leaves, covered, in a wide pot of 2 cups lightly salted boiling water just until wilted, about 5 minutes. Drain and press out moisture. Small tender leaves can be steamed in a covered skillet with a little water until wilted. Be aware that beet greens, like beets, will bleed and discolor accompanying foods.

Yield: 2 servings, about 1/2 cup each

Per serving: 48 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 10 g carbohydrate; 5 g protein; 5 g fiber; 426 mg sodium.

Nutrition Bonus: 270% Daily Value vitamin A, 80% DV potassium, 70% DV vitamin C.

Collard Greens

Amount Needed: 1 pound

Prep: Pull the leaf from the tough ribs and stems; discard stems. Wash in several changes of water; drain. Cut leaves into 1-inch pieces.

Cooking: Cook, covered, in 2 cups lightly salted boiling water until tender, 10 to 12 minutes. Drain and press out moisture.

Yield: 4 servings, about 1/2 cup each

Per serving: 34 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 6 g carbohydrate; 3 g protein; 4 g fiber; 21 mg sodium.

Nutrition Bonus: 210% Daily Value vitamin A, 40% DV vitamin C.

Kale

Amount Needed: 1 pound

Prep: Strip leaves from stems; discard stems. Wash in several changes of water; drain. Cut into 1-inch pieces.

Cooking: Cook large, tough leaves, covered, in 2 cups lightly salted boiling water until tender, 10 to 12 minutes. Drain and press out moisture. Small tender leaves can be steamed in a covered skillet with a little water until wilted.

Yield: 4 servings, about 1/2 cup each

Per serving: 3 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 7 g carbohydrate; 2 g protein; 2 g fiber; 27 mg sodium.

Nutrition Bonus: 320% Daily Value vitamin A, 80% DV vitamin C.

Mustard Greens

Amount Needed: 1 pound

Prep: Trim and discard long stems. Wash in several changes of water; drain. Bunch up leaves and cut into 1-inch pieces.

Yield: 4 servings, about 1/2 cup each

Per serving: 14 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 2 g protein; 2 g fiber; 15 mg sodium.

Nutrition Bonus: 120% Daily Value vitamin A, 40% DV vitamin C.

Spinach

Amount Needed: 1 pound

Prep: Trim stems. Wash leaves in several changes of water. Cut into 1-inch pieces.

Cooking: Cook large mature leaves, covered, in 2 cups lightly salted boiling water until tender, 10 to 12 minutes (add more water if needed). Small tender leaves can be steamed or stir-fried until wilted. Drain and press out moisture.

Yield: 2 servings, about 1/2 cup each

Per serving: 46 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 7 g carbohydrate; 6 g protein; 6 g fiber; 167 mg sodium.

Nutrition Bonus: 270% Daily Value vitamin A, 60% DV vitamin C, 67% DV folate, 55% DV potassium, 30% DV iron.

Swiss Chard

Amount Needed: 1 pound

Prep: Wash in several changes of water; drain. Strip large leaves from the edible stems. Pull strings from stems; cut stems crosswise into 1-inch lengths. Bunch up leaves and cut into 1-inch pieces.

Cooking: Cook in 2 cups lightly salted boiling water. Add stems first and cook for 5 minutes, then add leaves. Full-size leaves cook in about 10 minutes. Steam young leaves for 5 minutes. Drain and press out moisture.

Yield: 4 servings, about 1/2 cup each

Per serving: 21 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrate; 2 g protein; 2 g fiber; 185 mg sodium.

Nutrition Bonus: 130% Daily Value vitamin A, 30% DV vitamin C, 15% DV iron.

A Chef's Insider Tips for Kitchen Economizing

Kelly Myers — Thu, 16 Apr 2009 00:00:00 +0000

Savvy restaurant chefs know that they can’t afford to compromise the quality of their food, even when tough economic times hit. My job as a chef is a balancing act. I work hard to surpass patrons’ expectations while controlling food costs. You may be facing similar challenges at home—you want to trim your grocery bill, but still eat well. Try some of these tips for shopping and cooking that I have adapted from the best practices of professional kitchens. They will help you enjoy a variety of fresh, delicious foods without feeling like you are cutting back.

Make a double batch

Since you have already decided to cook, why not double the recipe? Make more soup, tomato sauce or lasagna than you need and freeze the rest for future use. Not only do you save time, you cut costs, too. Here’s why: Every time you shop, cook and clean up, you incur expenses that can add up, including transportation costs, utility usage and the potential for food waste. Besides being efficient, cooking in large quantities gives you the opportunity to take greater advantage when grocery items go on sale.

Sharpen your knife skills to save on produce

You’ll save when you choose and use fruits and vegetables in their whole form. That means forgoing broccoli florets and passing up containers of cut up pineapple. And if you’re willing to go DIY with a cutting board, a peeler and a knife, you can save in more than one way.

First, produce that’s not pre-cut or washed is sold at a lower price point. Next, there is value in the parts of produce that are typically discarded. For example: thickly peel broccoli stems, then steam or sauté their tender interiors along with the florets; braise the leafy green tops of beets and turnips in olive oil with garlic or ginger; wilt radish tops into soups and stir frys for a mild peppery flavor; and finally, collect vegetable peelings and for stock making.

Start an herb garden

Garden fresh herbs make even the simplest dishes come alive with little effort. And once in the ground, they’re yours for free.

Preserve the best of the season

When you buy fruits and vegetables at the peak of their season, you get them at the height of ripeness for the best price. Take this opportunity to try preserving them. There is a great deal of renewed interest in food preservation, with community groups and municipalities starting to offer hands-on workshops to teach this practical skill. Or consult the National Center for Home Food Preservation or your university’s extension office for the necessary technical information. And remember, preserving isn’t just canning, it can be as simple as freezing a flat of berries.

Cut back on protein portions

Buy smaller amounts of higher priced proteins like steaks and fish and fill out plates with complimentary vegetable, bean and grain sides. Think fish with lemony quinoa and swiss chard, and grilled flank steak paired with white bean salad. Or explore cuisines in which meat plays only a supporting role. Many Asian noodle dishes are rich in vegetables, with just a bit of meat or seafood delivering high impact flavor.

Invest in weekend kitchen time

Avoid going to the grocery store after work, when you are hungry and more likely to reach for prepared foods. Get shopping and cooking done on weekends, when you have time to plan. Take a couple hours to set yourself up with workweek dinners and lunches. Cut after work cook time by washing lettuce and trimming vegetables in advance. With just two or three meals lined up, you lessen your chances of turning to costlier alternatives.

Keep beans and soup on hand

You can’t beat dried beans for value. When paired with a grain they are a complete protein, and an affordable, satisfying meat substitute. Freeze cooked beans in small batches for convenience and quick defrosting. Soup is also economical—the price per serving is low, it’s a good place to use leftovers, and it gives you a filling option for lunch or dinner.

In the end, the best route to limiting food expenses is simply by getting into the kitchen. The more foods you can take prepare and cook for yourself, the greater your savings. Better yet is how well you will eat.

Kelly Myers is a Portland-based food writer whose work is focused on bringing the healthful pleasures of seasonal eating to practical everyday cooking and eating. She is also Chef de Cuisine at Nostrana, a restaurant at the vanguard of Portland’s sustainable and local eating movement.

The Mind: A Clean Slate

natural solutions — Thu, 19 Mar 2009 00:00:00 +0000

Spring is a prime time to purge emotional clutter — the patterns, behaviors, and beliefs interfering with healthy relationships and ultimately holding us back from living fully.

“Carrying around unresolved issues from the past makes life less enjoyable,” says David Simon, cofounder and medical director of the Chopra Center for Wellbeing in Carlsbad, California. “If you are always nursing these issues, it becomes impossible to be completely open and available to what’s happening in your present.” Plus, these bottled-up emotional needs can grow toxic. “A history of accumulated unmet needs erodes your sense of vitality, self-esteem, and worthiness,” says Simon. To break this cycle, you need to meet the emotion head on, come to terms with it, and move forward — and what better time to do that than the spring?

Choose to address your issues. Looking emotional specters in the eye takes courage, but eventually we reach a turning point where we realize we must address them. “It reaches a point where the pain of ignoring it outweighs the pain of dealing with it,” says Simon. Long before that, however, we can choose to face unresolved emotions and come to terms with them.

Create a safe environment. If the relationships around you are threatening or insecure (for example, power struggles at work or stress in a romantic relationship), you won’t be able to let down your defenses enough to honestly address your thoughts and feelings about an issue. In a charged environment, frank introspection is difficult. Better to remove yourself to a supportive, relaxing place that will give you the distance and security necessary for self-assessment.

A safe space could involve a retreat at a center for yoga, meditation, or health (like The Chopra Center or the Kripalu Center for Yoga & Health in Lenox, Massachusetts) where a trained staff, along with the company of others on the same path, creates a loving atmosphere. Or simply travel to the mountains or ocean for a few days to drink in their serenity. If getting away isn’t possible, create a space at home by setting aside a weekend where you clear your schedule and unplug your phone — whatever helps you disengage from your active and demanding life. From within this safe, cleanse-supporting environment, engage in activities that will help identify your issues. Use the time to write in a journal, listen to soothing music, eat healthy foods, get a massage, and practice yoga or deep breathing. “These things can create the space you need to identify your issues and bring into more conscious awareness both the feelings and the patterns tied to a perpetual sense of emotional stress and lack of fulfillment,” says Simon. Meditation, especially, quiets the inner turbulence that interferes with living life to the fullest. “Ask questions and listen to the deep inner voice for responses; hear something from inside that surprises you,” says Simon. Often during meditation, a memory suddenly bursts into awareness, giving you an insight into your past or the answer to a question you’ve been asking. “That kind of experience gives you the confidence that old patterns don’t have to continue,” he says.

Learn to let go. Create a ritual to release the toxins you’ve identified. This could mean throwing rocks in the ocean, writing a letter and burning it, or calling somebody you’ve been avoiding — anything that symbolizes a shift in patterns and that helps you consciously let go. “We can access and express through ritual things that are oftentimes too challenging, too threatening otherwise,” says Richard Faulds of Kripalu Center. “It’s a way to powerfully express emotion in action.”

Commit to new choices. Once you’ve released your emotional toxins, resolve not to recreate them. “It’s great to have insight and feel some relief, but the long-term benefits of the healing process clearly require making a commitment — it’s too easy to have a relapse,” says Simon. To do this, first create an intention to honor your commitment. Then write down specific, realistic, and measurable goals for the spring to help you achieve that intention.

An emotional cleanse in the spring leaves you feeling rejuvenated and more alive. The whole thing is a process: As summer approaches, you’ll be ready and able to implement new goals. “Then you can magnify that and get momentum going full force in the end of summer,” says Kristi Zimmer, a hydrotherapist and massage therapist from Seattle.

The Pleasure Principle: Sticking with a Healthy Lifestyle

Joan Borysenko — Mon, 23 Feb 2009 00:00:00 +0000

I started running for the same reasons that most of us adopt new lifestyle habits: I wanted to look great and feel healthy. Two decades later I was still running—logging 20-25 miles a week. On the days I didn’t run, I craved the sensation of flying through the air, my body and brain high on oxygen. I missed the way that focusing on the rhythm of my breathing crowded out my to-do list, providing a natural form of meditation. Even in my dreams I ran on forest trails and through open meadows, my body humming with wellbeing. Waking up from those dreams, I’d feel energized and vibrantly alive. In short, although I’d started running because of a vague ideal and some good intentions, in the end the reason I made running a priority was simple: It made me wildly happy. And that’s the basis of forming and maintaining any good habit.

Exercise may start out rough…but it gets better

Don’t get me wrong. Running felt terrible at first. Burning lungs and aching calves were definitely a turn-off. And the Boston climate wasn’t inviting either: hot and humid in the summer and cold and snowy in the winter. However, three months into my practice a runner’s high began to kick in somewhere between the first and second mile. That’s when I started noticing my mood was vastly improved throughout the day, too—I was brighter, happier, and much less prone to worry and stress. Pretty soon, I was living in a world of greater emotional peace and bodily wellbeing than I’d ever imagined possible.

These results aren’t unique to me; they are scientifically well documented. Studies demonstrate that people who exercise at least three times per week are less depressed, angry, and stressed than those who don’t exercise. Active people also feel more positive about their health and fitness levels.¹ And then there’s the benefit to the brain itself. According to one study, exercise helps to prevent normal age-related memory loss because it stimulates new cells to grow in an area of the brain responsible for memory. So, if you’re feeling depressed or lacking brainpower make sure to consult your doctor for the right treatment plan. Once you start exercising regularly, it simply feels too good to quit.

Eating right for your body takes some trial and error

I had a similar experience when I changed my diet. It taught me a valuable lesson about the importance of making healthy lifestyle changes that made me happy and energized. A few years before I started running, my husband and I decided to switch to an organic vegetarian diet, which was no small feat in the 1970s. Health food stores were few and far between and absolutely everything, including bread, had to be made from scratch. After about a year on that diet I’d lost 20 pounds, looked incredibly skinny, and felt awful, fatigued, and fuzzy-brained. Nonetheless, I was morally committed to being a vegetarian. Then one day, my yoga teacher took me aside and asked whether I’d looked in a mirror lately. “Do you look healthy?,” she asked. I couldn’t say that I did. “Do you feel healthy?” Nope, I couldn’t say that either. My conclusion was that my diet wasn’t nourishing me and I needed to change it. Even though I adopted it for spiritual and moral reasons, it wasn’t healthy for my body type. As soon as I added foods to my diet that I’d been leaving out (fish and chicken), my sense of wellbeing, strength, and muscle mass returned.

We’re all different

Through my experiences, I came to understand that all of us are unique. While some of us thrive as vegetarians, others may feel like their bodies need a little animal protein. In the same way, a fitness program that suits some people simply won’t work for others. Fundamentally, when you’re looking to create a healthy lifestyle you’ve really got to challenge yourself to find what works for you.

The feeling of vitality, calm, strength, and creativity that the right diet and exercise program provides is addictive—in a good way! It’s the way you were meant to feel. And it’s the barometer of how well your lifestyle is working for you. If a change in your diet and exercise regime doesn’t give you pleasure after a few months, that’s good feedback; it means you should rethink and readjust your program. Otherwise, you’re liable to give up and go back to your old ways. Using pleasure as your guide is an incredibly simple and effective way to reinforce your resolve to create better health that lasts a lifetime.

References
¹Physical Exercise and Psychological Well-Being: A Population Study in Finland, Hassmen P, Koivula N, Uutela A, Prev Med 2000 Jan;30(1):17-25

Always consult a physician before starting any exercise routine.

Dr. Joan Borysenko has been called The First Lady of Mind/Body Medicine. She is a Harvard trained biologist, as well as a licensed psychologist and spiritual educator. One of the most popular national speakers on health and wellness, Joan is the bestselling author of over a dozen books, the writer and star of her own PBS special, Inner Peace for Busy People, a blogger for the Huffington Post, and host of an Internet radio show.

Falling in Love with Vegetables

Mollie Katzen — Mon, 23 Feb 2009 00:00:00 +0000

“I’m not a vegetarian because I love animals. I’m a vegetarian because I hate plants.” – A. Whitney Brown

Like many American kids of my generation, I grew up eating red meat six nights a week. (On the seventh night, we had a little break: chicken or frozen fish.) And when it came to vegetables, I thought they grew in the freezer. I didn’t really taste fresh vegetables other than carrot sticks and iceberg lettuce salad until I was 12. That was the year I visited a rural area where a friend’s mother had a small vegetable garden. After that, things were never quite the same.

We picked fresh green beans - a revelation! They weren’t “French-cut,” and they didn’t come out of the freezer in a perfect solid block! We had them steamed and drizzled with fresh cream for dinner. They were crisp and sweet. They tasted like the most wonderful shade of green. I was smitten. And I still am.

A garden-based cuisine

Now, somewhere along the way, I became known as a spokesperson for vegetarianism. But there’s something I’d like to clear up. When I choose to cook and eat vegetarian food (which I do most but not all the time), my version of vegetarianism is not about an ascetic “lifestyle” that carries with it promises of being a better, purer person. It’s not about abstinence and “taboo foods.” In fact, it’s not really about rules or “isms” at all. To tell you the truth, it’s not even about meat. It’s about being in love with vegetables and wanting my life, my work and my plate to be as filled with them as possible.

What I’m really a proponent of is a garden- and orchard-based cuisine in which vegetables and their cousins from the southern end of the food chain – fresh and dried fruit, whole grains, legumes, nuts, herbs, spices and high-quality dairy products – are the star players. That doesn’t mean I wake up every morning and plow the north 40. I do a little gardening, but mostly I harvest what’s fresh at my favorite farmers market and the family-owned store near my house that carries a lot of locally grown produce.

To me, “vegetarianism” means caring about the quality of food (organic when possible, responsibly grown or raised) and linking up concerns about our own health and nutrition with an awareness of the health of our environment.

Approaching food with mindfulness

It also means having an appreciation of the sensual and visual beauty of good food well prepared – an appreciation for the simple genius of nature that comes from approaching food with mindfulness and respect. In other words, it is as much an attitude as it is a regimen.

Today, more and more people are interested in cooking vegetarian meals on a regular basis. From the mail I get responding to my vegetarian cookbooks, I find that most of my readers don’t identify themselves as strict vegetarians. I’m glad about that. I’ve never been one for labels. You don’t need to “be” anything to love great plant-based food. I’m also glad that the stigma of vegetarian meals being “rabbit food,” “crunchy” hippie food, or just plain Spartan and unsatisfying food seems to be fading away for good. In its place, we’re all learning that vegetables, carefully grown and lovingly prepared, can be the most satisfying food imaginable.

So, I wish we could find a new word for vegetarianism – one with less baggage. A word like “pro-vegetable-ism” that simply expressed the positive side of the equation. A word that could capture the sense of pure wonder and delight I felt all those years ago when I fell in love for the first time over a forkful of tender green beans.

Largely credited with moving healthful vegetarian food from the “fringe” to the center of the American dinner plate, Mollie Katzen has been named by Health Magazine as one of “The Five Women Who changed the Way We Eat.” A 2007 inductee into the James Beard Cookbook Hall of Fame, she is listed by The New York Times as one of the best-selling cookbook authors of all time.

Winter Weather Can’t Stop Fun

Louise Rafkin — Mon, 26 Jan 2009 00:00:00 +0000

From cabin fever to New Year’s resolutions and positive health goals, there are plenty of great reasons to get moving during the cold winter months. Are the gray days getting you down? Exercise can even improve your mood. Yet for many, braving the elements is counterintuitive (aren’t rainy days for staying inside?). Here are some inspiring ideas for transforming any winter weather day into an opportunity for adventure, plus some safety precautions to ensure you stay healthy and active all winter long.

Get out in the cold

Want to break the dulling spell of cabin fever, but lack motivation for taking a brisk walk? Why not sign up to exercise dogs at a local shelter? Not only will you make a few furry friends, you’ll also get exercised as well.

Since winter can be a challenging time of year to connect with your community, try planning a neighborhood clean up or nighttime group walk to coax everyone into the elements. Other ideas: Pick up your heart rate by gathering friends to toss a disc or play soccer; climb stairs at a sports stadium.

Embrace getting wet

Raining outside? Why not jump into an indoor pool? If swimming laps isn’t your style, try water-walking. Sometimes done with weights and buoys for extra resistance, water walking is ideal for those new to fitness. Plus, it provides cardio benefits, boosts circulation, and is easy on the joints. Group pool activities, like water polo and water aerobics, are also excellent low impact workouts. And if your goal is to engage kids in some rainy day exercise, a game of Marco Polo is a great motivator.

If you live in a temperate climate, contemplate braving the elements by plunging into open water for an exhilarating swim. “Polar bear” swim groups offer the thrill of a dip in chilly waters. Some clubs - like San Francisco’s historical Dolphin Club - provide hot showers and saunas for the post-swim thaw.

Slip ’n slide

The sound of skate blades gliding across a frozen pond is one of the true delights of winter. Skating is an excellent overall workout, and even in moderate climates outdoor rinks pop up during winter months. Don’t have skates? Try “broom hockey”. All you need are sneakers (plus knee/elbow pads and gloves for prudent players), a soccer ball and a clutch of old brooms.

If the needle really drops below freezing, find an indoor skating rink. Circling the ice for an hour burns as many calories as a four-mile run.

Play in the snow

If there’s enough light snow, gather neighbors for a game of “powderball” – touch football in the drifts. Or, take the kids on an animal tracking “snow-fari” and count how many different tracks you find. Snow hiking is blissful. Even well trodden routes take on magical dimensions when engulfed in whiteness.

Shoveling snow is an excellent weight-bearing exercise. So why not skip the snow blower and engage in a little friendly competition? See who can clear a sidewalk or driveway the fastest. Or, if your neighbor’s not around, do a good deed and clear their driveway for them as well to get an even longer workout.

Keep warm and safe

Drink-up. Winter exercisers sometimes forget to hydrate. Remember: you’ll need to drink at least as much water as on fair weather days.

Layer. Exercise heats the body up fast – so much that you may feel like it’s 30 degrees warmer than it really is. Start with a thin layer of silk, an effective insulator and wicking material, and steer clear of cotton, which stays wet and creates cold. Add fleece to insulate, and top with a breathable waterproof shell. Thermal socks are good for extreme cold. And don’t forget gloves and a hat.

Slather on sunscreen. Believe it or not, you can get sunburned on chilly overcast days.

Heed frostbite and hypothermia. Numbness and stinging feelings should never be ignored. Make sure to warm up extremities slowly. Early signs of hypothermia include intense shivering, slurred speech, and loss of coordination.

Respect Mother Nature. Check the weather report before heading out and watch the sky for weather changes.

Stay connected. If venturing far from home, make sure to tell someone where you’re going. And it’s always a good idea to bring along a friend too. Although cell phone coverage can be spotty when off the beaten track, take one anyway; you never know when it’ll come in handy.

A fitness professional with over 20 years experience, Louise Rafkin writes about fitness and health for a variety of publications, including The New York Times, Health magazine and Alternative Medicine. A fifth degree black belt in Indonesian martial arts, she runs her own fitness center in Oakland, California.

*Always consult a physician before starting any exercise routine.

How To... Give An All-Natural Gift

Tue, 23 Dec 2008 00:00:00 +0000

What better way to spread joy in natural living than to charm loved ones with a homemade gift? Useful, beautiful, and from the heart, this fun idea is perfect for holidays, birthdays, and everything in between. Not crafty? That's okay – we’ll walk you through every step below.

Scented Salt Scrub

GETTING STARTED

Fresh, glowing skin is a welcome beauty boost! This at-home spa treatment can be used to relax, detoxify, or energize the body. Best of all, using the essential oils of your choice, salt scrubs are a fragrant, all-natural way to pamper yourself.

WHAT YOU’LL NEED

2 cups Dead Sea salt

1 tsp baking soda

10-12 drops essential oil

1 pint-size airtight bottle or jar

ribbon

mixing bowl & spoon

Step 1

Measure the sea salt into the mixing bowl.

Tip - Large-grain salt varieties like sea salt are most exfoliating.

Step 2

Mix in baking soda.

Tip – Although plain white may look more basic, we recommend skipping food coloring and dyes to keep your scrub all-natural.

Step 3

Add 10-12 drops of essential oil and blend thoroughly.

Tip – Lavender, apricot, grapefruit, lemongrass, and chamomile are popular picks.

Step 4

Pour mixture into the glass container and secure lid. Wrap a ribbon around the jar and tie in a bow.

Suggestion - Customize this gift by using twine, raffia, or a material of your choice. You may also include a small wooden spoon or other scooping utensil.

Let Memories Help You Discover Your Best Life

Joan Borysenko — Mon, 22 Dec 2008 00:00:00 +0000

Recently, we asked Joan Borysenko, a world-renown expert in mind/body connection, to share her wisdom about how to connect with what’s important and live a happier, more fulfilled life. Here’s what she had to say. We hope it inspires you.

My son Justin is all grown up now, but I still remember his fourth birthday as if it were yesterday. What made it so memorable? It wasn’t the part when the six tiny party guests scattered, as if on cue, all through the Boston aquarium. It wasn’t even the moment of relief when they were finally all rounded up. Looking back, it was the delight that bubbled over when a child was inspecting a big purple starfish or staring wide eyed at an octopus gliding by. A beautiful new world was opening up for them, and I got to witness it. How great is that?

What fills you up, and have you made it a priority in your life? That’s the real key to happiness. Not sure you know the answer? Here’s a clue. Your most treasured memories hold the key to fulfillment and living with purpose and joy. One of my friend Betsy’s fondest memories is a weeklong camping trip to Martha’s Vineyard when she was ten. When she talks about it you can practically smell the pungent smoke of the campfire, feel the breeze, and hear the ocean waves in the distance. As an adult, the camping trips she takes with her family as often as possible are a strong priority. They are like a release valve for the stress of daily living. Out in nature, physically active, and free from the usual daily routines, Betsy feels balanced and happy. She returns rejuvenated and ready to give her best at home and at work.

Connect your memories with your feelings

Here’s a way to let your memories guide you in setting priorities that support your best self. Sit down with a trusted friend or spouse and take turns sharing your most treasured memories. It’s important to find a time and place where you can relax without being disturbed. You’ll have a lot of fun and some great laughs, but prepare to experience some deeper emotions too. You may be surprised at what comes to the surface.

After each memory is shared, take a moment together to reflect on what made it special. During the process, your friend might even observe that your face and expressions reveal more than you realize. For example, when you recall a memory you might look delighted, but sound wistful, too. These are all clues. Ask yourself what you really miss. Are your feelings powerful enough to make you want to sign up for a class, join a club, volunteer or find some other way to recreate the feeling? Spending a few hours a week on a special hobby could be all that it takes to reconnect you to joy.

We naturally reminisce as each year passes, and that paves the way for passing on what is precious. Rachel, a forty-something school counselor, went to a family reunion. She and her brothers reminisced about what a good horsewoman she'd been in high school and college. Rachel dusted off her helmet, leased a horse, and signed up for dressage lessons. When she discovered that friends at her barn volunteered at a therapeutic riding center, she joined them. Helping kids was always her passion, but by reclaiming a treasured memory she was able to give new hope to emotionally challenged and physically disabled youngsters. That makes her feel more energized and vibrant than ever. What makes you feel most alive and happy? Let that be your guide for creating your best life ever in 2009!

Steps for connecting memories to your best life

Sit with a friend and share three treasured memories each.

Reflect together on what felt most “alive” and compelling in the sharing. Be specific. For example: Was it the joy of witnessing children discovering the world, the invigorating feeling of being outdoors, or the energy that comes from giving hope to people in need?

Identify an activity that you can do now that will create the desired feeling. For example, take children on a field trip, plan a camping trip, or volunteer to work with the disabled.

Make the activity a priority. That means putting it on your calendar and, when the time comes, doing it!

Let each other know when you’ve followed through on your new priority. Even an empty email with the simple words “I did it!” in the subject line is great motivation to continue. Then, as you begin to reap the benefits of the gift your memory has given you, find time to share the treasure with your friend.

Dr. Joan Borysenko has been called The First Lady of Mind/Body Medicine. She is a Harvard trained biologist, as well as a licensed psychologist and spiritual educator. One of the most popular national speakers on health and wellness, Joan is the bestselling author of over a dozen books, the writer and star of her own PBS special, Inner Peace for Busy People, a blogger for the Huffington Post, and host of an Internet radio show.

Pitching In Around the Neighborhood

Karyn Schwartz — Wed, 26 Nov 2008 00:00:00 +0000

Neighborhoods are a valuable but often overlooked resource. Beyond saying “good morning” in the driveway or borrowing a missing ingredient for a recipe, neighbors can share responsibilities for cooking and childcare, help out in emergencies, and provide each other with friendship, safety, and fun. In an increasingly busy and mobile world, many people are experimenting with new ways to connect, share skills and resources, and to redefine what the word “community” means. In doing so, they’re discovering that they really can make a difference in their own backyards.

In recent years, communities that really foster the spirit of neighbors helping neighbors have been springing up around the world. Based on the Danish philosophy of ‘”living community”, this cohousing movement reached the U.S. in the 1980s when two architects, Kathryn McCamant and Charles Durrett, started promoting specially-designed neighborhoods that include common areas for cooking, playing, and socializing. Essentially, the neighborhood is designed to encourage cooperation and familiarity. Everyone who lives in the community agrees to cooperate around childcare, transportation, meal preparation and ground/home maintenance. In general, people who choose to live in cohousing communities aspire to “improve the world, one neighborhood at a time.”

The benefits of cohousing aren’t necessarily limited to people who live in specially designed communities, however. Many cohousing principles can be adapted to conventionally designed communities. You and your neighbors can create a more closely-knit community right where you live. Here are just a few ideas for pitching in around your neighborhood and finding ways to socialize, work together and build a network of support.

Create a map of your neighbors’ talents

Many neighborhoods now have blockwatch maps, with the contact numbers of those who live nearby to call in case of an emergency. Why not add to this map by having your neighbors write down their skills and interests? You might discover that many of the services you now seek out elsewhere are available right around the corner.

Seek out common space

You don’t need to live together to share space. Take a cue from one Northwest urban neighborhood, where a block of six homeowners decided to take down hedges and fences that separated their small yards in order to create a green belt bigger than any nearby park, where all of the neighborhood kids now play freely and safely.

Share meals

A weekly potluck or group dinner is a great way to reduce responsibilities for meal preparation. It’s also an opportunity to catch-up on neighborhood news and a fun way to make new friends. One way to sell the idea to your neighbors is by taking a few pointers from cohousing practices: 1) to offset costs for the hosts suggest that everyone pitch in a little cash (usually $2.50 to $5 covers it), and 2) make sure that guests know it’s their job to clean up afterwards. Rotate houses 1-3 times per week.

Start a food buying club

One way to really save money on high-quality natural or organic foods is by organizing a group of like-minded neighbors and forming a food buying club. In doing so, you’ll benefit from having your food delivered, as well as warehouse prices.

Host a swap meet

Clothing, kitchen equipment, linens, kid’s toys, even surplus produce from the garden – think about all the things that tend to pile up and go unused. Swap meets are a great way to recycle your extras, and to trade for things you don’t have, rather than purchasing them new. Large or expensive goods like tools, transportation vehicles or outdoor gear might be available to borrow from a neighbor, in exchange for something else you can provide.

Plan outdoor clean-up days

Trees need pruning? Gutters need cleaning? Basements need to be cleared out and junk hauled away? Consider organizing monthly chore days, when everyone focuses on a particular task and gets it done together.

You can choose to work on projects that benefit the entire neighborhood, like improving a local playground or painting over graffiti. Or you can come together to work on a different individual home, rotating whose space gets attention, so that jobs too big for one person to accomplish alone get done with the help of neighbors—like painting a basement or digging a large vegetable garden. Whatever you put your collective effort toward, it will improve your neighborhood and bring people closer together.

References
Cohousing Association of the United States

Take Time to Slow Down

Amanda Denz — Fri, 03 Oct 2008 00:00:00 +0000

We live in a fast paced world. Overbooked schedules, tight deadlines and busy social calendars—so much of our modern life requires us to hurry up and get things done. In all this hustle and bustle, it can be difficult to pay attention and enjoy what matters. In response, a growing number of people associated with the “slow living” movement are finding ways to live their lives in a more mindful manner. Slow living doesn’t mean being inefficient, instead it means being more present in the moment.

We have all gotten used to multitasking, so implementing slow living into your daily life can be a challenge. Here are a few ideas about how to become more present, so that you can wholly focus on work when its time to work and on relaxing when its time to relax.

Examine your habits

The first step to changing your habits is to recognize them. How present are you in each moment of your life? A great way to figure this out is to keep a journal. Every night before you go to bed replay your day, writing down everything you did and any recurring thoughts you had. Don't read back on prior entries until a week has passed. At that point, read through all your entries. You'll probably notice that certain thoughts intrude more frequently than others. Now, create a list of your top 10 distractions and then schedule time during the upcoming week to take action to resolve them. See how this works for you, and get into a new habit of becoming conscious of what distracts you and finding ways to deal with your distractions proactively.

Get things in order

Stuff accumulates. Unless, of course, we take action to prevent buildup. Junk mail, bills, email, old receipts, unused trinkets, stale food—these are just some of the things we must purge ourselves of regularly, otherwise our lives become cluttered. If your cell phone rings and you have to rummage through your purse for a few minutes because it’s filled with extra papers, you’re going to feel a sense of urgency. If you arrive home after work and are greeted by a pile of neglected bills and junk mail, how can you focus on relaxing?

Depending on your current level of disorganization, getting your life in order may require a serious time commitment. But it’s well worth the effort. Make a point of setting aside some time one weekend to purge yourself of everything that’s unnecessary, from the growing bag of recycling in your kitchen to the old sweaters stored in your closet. Afterwards, prevent accumulation by getting into a routine. Schedule time every week to clear your desk, deal with junk mail…basically anything that piles up. You’ll be surprised to learn how clearing clutter from your life really enables you focus more on the moment.

Reevaluate your schedule

Are you stressed by an overbooked schedule? If so, take a critical look at your schedule last month and analyze how you spent your time. How many of those things did you enjoy doing? See what items you can remove. It is okay to say no to commitments that you are not excited about. It is also okay to schedule time to do nothing. Some of the most inspired experiences happen when you let the moment take you where it wants, rather than always sticking to a plan.

It’s all about following your heart

Simple living is not a foreign way of life. On the contrary, it’s much more natural than the way many of us live today. Although modern life has a lot of benefits, all the extra technology and information is associated with speed. And oftentimes speed infringes on our enjoyment of daily living…that is, of course, if we let it. After all, for centuries people have lived simply. It’s absolutely possible to follow their example.

In the end, deciding to live slowly is really about opting for the best of both worlds—trying to find balance between the advantages of modern-day comforts and everyday pleasures. Ultimately that’s goal, isn’t it? Learning how to take advantage of technology and innovation while simultaneously staying present in the moment.

Organic Farm Adventure

Jaleh — Tue, 30 Sep 2008 00:00:00 +0000

This past July, a group of Kashi employees and 40 or so Kashi.com community members got together to visit a local organic farm. What we imagined would be a fairly academic outing to learn about sustainable food production turned out to be a truly organic experience that left us feeling more connected to the soil, each other, and the foods we eat.

We visited the Tierra Miguel Foundation organic farm located about 60 miles outside of La Jolla, California. The farm follows the Community Supported Agriculture (CSA) model, which creates a partnership between local community members and farmers. By purchasing a season’s harvest in advance, CSA members cover the farm’s operating costs. In return, the farm produces a diverse assortment of organic fruits, vegetables, and herbs. It’s a direct relationship between community members and local growers. And it’s a great way to discover a variety of fresh seasonal foods.

From seed to harvest

During our four-hour tour, we experienced the farm cycle from “seed to harvest.” At each stage of the process, several themes emerged:

Diversity keeps the farm healthy and the food tasty. When a farm is thoughtfully managed as a unique natural ecosystem, you don’t need extra chemicals and pesticides to have a productive farm. Healthy soil that’s free of chemicals begets great tasting food. Here’s an example of how this works:

After growing corn, it’s a good idea to plant beans. Corn absorbs a lot of nitrogen from the soil; when beans grow they add the nitrogen back.

Everything has a purpose (even weeds). Touring the farm you quickly see how the different crops, insects, and weeds are all important players in the harvest cycle. As with most things, it’s all about balance. Some interesting tidbits:

Weeds can actually protect the crop from insect devastation by attracting beneficial insects that keep the others in check.

When you let cilantro go to seed, you not only get seeds for the next crop, but you also ensure that the plants can serve as nurseries for beneficial insects.

Food tastes better on the farm. We’re not sure if the strawberries tasted better because we ate them standing in the sunshine with new friends right after we picked them off the vine. Or maybe organic locally grown strawberries just taste better. (It’s probably a little of both.)

Something we learned during our visit — many CSA farms grow unique varieties of fruits that are too fragile for mass distribution. So when you join a CSA you may have special access to produce not available in stores.

5 Ways to bring the farm home

Start growing your own food. Not only will you get a bounty of tasty things to eat, it’s also a great excuse to become acquainted with your neighbors. Sharing is caring.

Join a CSA. Local agriculture supports your community. Why not get some really great produce while supporting a local grower?

Visit farmers’ markets. Say hello and ask questions while you sample fresh foods that were probably picked a day or two before.

Look for locally grown organic produce at the store. Thankfully, it’s becoming more common to find locally grown produce in grocery stores.

Volunteer at a farm or community garden. It’s a great way to meet people, revitalize your green thumb, and get the warm fuzzy feeling that comes when you do something for the greater good.

Resources

Localharvest.org

Slowfood.org

Getting the Good Fats

EatingWell — Sat, 13 Sep 2008 00:00:00 +0000

Many people don't know it, but fat is a significant energy source and a crucial part of a healthy diet. In addition, certain types of fat — such as omega-3s and monounsaturated fatty acids — have heart health benefits. One of the best ways to improve the quality of your fat intake is to make simple substitutions, like replacing the bacon bits on your salad with pieces of avocado. Watch this video to learn how to consume the "good" fats while reducing your saturated fat intake.

Portion Control – Divide Your Plate

EatingWell — Sat, 13 Sep 2008 00:00:00 +0000

A simple way to ensure healthy, balanced eating is to learn how to divide your plate among carbohydrates, proteins and vegetables, so that you’re getting the right amount of food from each group.

Eat More Fiber

EatingWell — Sat, 13 Sep 2008 00:00:00 +0000

Find out how to improve your digestive health by eating more fiber. EatingWell food and nutrition experts demonstrate three quick, fiber-rich snack substitutes that can help put your digestion on the right track.

Ideas for Boosting Your Calcium

EatingWell — Sat, 13 Sep 2008 00:00:00 +0000
Calcium helps keep your bones strong and healthy, but getting enough calcium from your food requires some creativity and foresight. Top everyday foods like salad and chicken with these delicious calcium-rich additions.

Cereal Evaluator

Kashi — Fri, 15 Aug 2008 00:00:00 +0000

Everyone has a favorite cereal. But is yours treating you right? Enter your cereal below and find out.