28 January 2009

Does Your Food Travel More Than You Do?

Here in the arctic tundra northeastern Ohio, it's a given that when you buy a fresh tomato, peach or bunch of grapes during the middle of winter, it could only have come from anywhere remotely nearby if grown in a hot-house. It will be June before I can head over to the organic farm stand down the road for some just-picked peas, collards and strawberries. Such is life in this climate.

But you could have blown me over with far less than a strong nor'easter today when I started looking at the labels on my produce. Ever pay any attention to those annoying little things you have to peel off your fruits and vegetables? Me neither, but you can bet I am now and so should you. We may be surprised to find that a lot of what we buy isn't grown anywhere in the United States, warmer climate or not.

Until recently, most produce in major grocery stores was anonymous. The United States Department of Agriculture issued new country of origin labeling (COOL) regulations that went into effect on September 30, 2008. Suppliers and retailers are now required to provide COOL for a wide range of products, including fresh and frozen beef, pork, lamb, and chicken, as well as fresh and frozen fruits and vegetables.

How COOL Is This?

I still couldn't find labels on all of my produce, but let's take a look at what I did find. Here's a list of fresh (and I use that term loosely) produce I ate for breakfast and lunch, where it originated from, and the number of miles it traveled to get to me. It should be noted that the mileage I list is direct from point A to point B. In all likelihood, my produce traveled considerably farther before gracing my table.

Bananas – Ecuador – 2,886 miles
Blueberries – Chile – 5,177 miles
Apples – Washington – 2,024 miles
Oranges – Florida – 817 miles
Avocado – Florida – 817 miles
Kale – California – 2,088 miles
Collards – California – 2,088 miles
Cucumbers – Mexico – 1,917 miles
Tomatoes – Florida – 817 miles
Peppers – Mexico – 1,917 miles
Onion – Washington – 2,024 miles

So by the time I had finished lunch, my food had traveled 22,572 miles. That's almost one full trip around the globe! Anyone else see the absurdity in this?
Frequent Fliers

Some food items, such as bananas, have always been imported and have wide consumer acceptance. The most obvious sources for out-of-season produce are Mexico, and Central and South America.

Check out this great resource from The Leopold Center for Sustainable Agriculture that shows common origins of more than 95 different produce that's shipped into or across the United States each year.

Here's a list of commonly air-freighted fruits and veggies and their country of origin:
  • Asparagus (Peru)
  • Bell peppers (Netherlands)
  • Tomatoes (Netherlands)
  • Blackberries (Chile)
  • Blueberries (Argentina)
  • Cherries (Chile)
  • Raspberries (Chile)
  • Peaches (Chile)
  • Nectarines (Chile)
  • Papayas (Brazil)
The Real Price of Imported Food

Trucking, shipping and flying in food from around the globe takes a toll on the environment and on public health. The National Resources Defense Council (NRDC) did a study analyzing the transportation-related impacts of importing agricultural products into California's three largest ports – Los Angeles, Long Beach and Oakland.

The NRDC study showed that in 2005 alone, approximately 3 million tons of fruits, vegetables, cereals, nuts, and wine were imported from overseas into California by ship, airplane and truck. The California Air Resources Board estimates that 2,400 premature deaths, 2,800 hospital admissions for asthma, and approximately 16,870 missed school days were attributable to direct and indirect exposure to diesel pollution from freight transport activities within the state.

Almost 250,000 tons of global warming gases released were attributable to imports of food products — the equivalent amount of pollution produced by more than 40,000 vehicles on the road or nearly two power plants.

Keep in mind, we're just talking about California here. Pretty eye-opening, huh?
Think Global, Eat Local

It stands to reason that produce that's traveled thousands of miles is not going to taste as fresh or be as nutrient dense as something that's just been picked this morning. And yet, when we shop at the grocery store today, we don't bat an eye at the sight of strawberries in the winter or perfect tomatoes from Holland. In the space of a generation, we've become accustomed to eating food that's never grown roots in local soil.

It's time we start paying attention to those little labels on our fruits and veggies to see how far our food traveled and begin asking our favorite grocery stores and restaurants to carry more local foods in season. We can support our local farmers by purchasing produce at a farmers' market, or becoming a shareholder in a CSA. Check out Local Harvest to find one in your area. Better still, let's put our hands in some dirt and plant and cultivate our own food.

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21 January 2009

Quick & Easy Sprouted Bean Recipes

Thanks to Evita at Evolving Wellness for asking this question:

How about beans? I cannot imagine getting them out of my diet. Do you ever eat them and if so how? I can't imagine raw?

A legume is a plant in the family Leguminosae, or a fruit from these plants. But to most folks, legumes are more commonly known as beans.

Take a look at a list of common legumes. I bet more than one of these will surprise you:
  • alfalfa
  • black beans
  • carob
  • clover
  • cowpeas (black-eyed peas)
  • garbanzo beans (chickpeas)
  • lentils
  • mung beans
  • peas
  • peanuts
  • soybeans
Anyone else surprised to see alfalfa on the list? I always thought it was a grain. And how about, peanuts? Carob? Surprised me.

The Musical Fruit

Sprouted legumes are an economical and essential part of a living food diet. They are easy to digest, and an excellent source of protein and fiber. Get in the habit of rinsing legume sprouts before eating. This helps to remove surface sugars that contribute to those musical toots.

You can purchase sprouted legumes or start sprouting your own at home. Almost any grain or legume can sprout, although they will have different sprouting times. A glass jar, some tulle netting, a rubber band, and you're good to go. Or you can buy a sprouting kit.
I love crunchy spouts – green peas, cow peas, red lentils, garbanzo beans – in my salads. I've also experimented with recipes using sprouted legumes. Here's a few of my favorites for you to try. Enjoy!

Sprouted Hummus

1 C mixed crunchy sprouts*
1 Tbsp tahini
1 Tbsp fresh lemon juice
1 Tbsp olive oil
1 clove garlic, minced
1 tsp ground cumin
salt & pepper to taste

Blend all ingredients in a food processor until smooth.

* My favorite combo is green peas, red lentils, chickpeas, and adzuki beans.

Sprouted Lentil Tabouli

3 C red lentil sprouts
1 bunch scallions, chopped
1 bunch parsley, rough chopped
1/2 head celery, finely chopped
2 cucumbers, finely chopped
3 tomatoes, finely chopped

Mix all ingredients in a large bowl. Toss with sea salt, pepper, fresh lemon juice and olive oil to taste.
Curried Lentil Salad
from The Raw Gourmet by Nomi Shannon

2 C sprouted lentils
1/2 C onion, chopped
2 tsp Braggs Liquid Aminos
1 Tbsp fresh lemon juice
1 clove garlic, minced
1 tsp curry powder

In a small bowl, mix the liquid aminos, lemon juice, garlic and curry powder. In a separate mixing bowl, combine lentils and onions. Pour dressing over the lentils and toss well.

This salad also makes a tasty filling for an avocado or pepper half.


Black Bean Dip*

3 C sprouted black beans
3 small tomatoes
1 medium onion
1 tsp cumin
1/4 tsp cayenne
1 clove garlic

Using a food processor or high-powered blender, combine all ingredients until well mixed and smooth.

* Besides making a wonderful dip, I like to place some on a large leaf of red lettuce along with sliced avocado and roll like a burrito. Yum!

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14 January 2009

A Day In The Life

What do you typically eat in a day?

I've been asked this question quite a bit lately from people that are genuinely interested in a raw foods lifestyle. I began transitioning from SAD (Standard American Diet) to Raw almost six months ago, and a "typical" day has changed along the way. I thought I'd give you a snapshot of how the transition has progressed.

Six Months Ago

8:00 am
cup of coffee (no sugar, lots of half & half); banana
9:30 am
cup of coffee; onion bagel with tomato, red onion and salmon cream cheese
12:30 pm
bacon cheeseburger (beef, bacon, cheddar, lettuce, tomato, onion, pickle, mayo, ketchup); curly fries; coleslaw; Coke®
4:00 pm
Venti® iced coffee (no sugar, lots of half & half); chocolate chip cookie
6:30 pm
3 slices pizza (onion, black olives); small dinner salad w/ Italian dressing; AriZona® Green Tea w/ Honey
10:00 pm
Microwave buttered popcorn

Exercise: huh?

As you can see, pretty standard American fare. You'll note that I would never think of consuming "diet" drinks because, you know, aspartame causes cancer. Yup, that's where I was at, concerned about aspartame. You do see the irony in this, don't you?

Of course, if I was on a "diet," my typical day would change dependent upon the chosen diet of the moment – I might be counting carbs or points, flushing fat with cranberry juice, or consuming half my weight in protein.

Four Months Ago

8:00 am
16 ounce fresh green juice (kale, cucumber, apple, lemon, ginger)
9:00 am
2 bananas
10:00 am
1/2 cantaloupe
11:00 am
1/4 watermelon
12:30 pm
large salad w/ raw Caesar dressing (mixed greens, yellow bell pepper, cherry tomato, red onion, cucumber, avocado, dried cranberries, spicy sprouts); two bowls of Savory Pumpkin Harvest Soup
3:30 pm
16 ounce fresh green juice (kale, cucumber, apple, lemon, ginger)
4:30 pm
bag of organic baby carrots
6:30 pm
salad w/ balsamic dressing (baby spinach, tomato, onion); 2 ears raw corn on the cob; steamed asparagus; grilled wild Alaskan salmon

Exercise: walk one hour in morning and evening

At this point, I began the pattern of fruit till noon, raw till dinner. I stopped eating refined and processed foods. I also eliminated dairy and soy. I had to "unlearn" everything I had been taught about fresh fruits and carrots being bad because they contain sugar and will make me fat.

I ate when I was hungry. As you can see, I was eating often and consuming a lot of food. I believe that despite being obese, my body was extremely malnourished. If I got hungry in the evening or wanted something sweet, I'd reach for fruit. No longer sedentary, I was starting to move my body on a daily basis.

Two Months Ago

8:30 am
32 ounce fresh green juice (collards, cucumber, celery, parsley, apple)
10:30 am
3 bananas
1:00 pm
chopped salad (green beans, corn, yellow bell pepper, carrot, grape tomato, zucchini, chive); romaine wraps w/ portobello mushroom, avocado, sprouts
4:00 pm
32 ounce fresh juice (Beetific Elixir)
6:00 pm
Asian salad w/ ginger dressing (baby romaine, baby bok choy, pear, sugar snap peas, mung bean sprouts, fresh basil and cilantro); Pad Thai
w/ raw “peanut” sauce (purple cabbage, carrot, zucchini, young coconut, raw cashews)
7:00 pm
Orange sherbet (coconut, dates, stevia, fresh orange juice)

Exercise: walking an average of 5 miles a day; 30 minutes yoga daily


Still following the same formula of fruit till noon, but I was eating far less and not as often. Increased my morning green juice to a quart. Occasionally, I'd have some cooked food, but only at dinner. By this time, however, the only cooked foods I could stomach were lightly steamed veggies, baked sweet potato, or grilled fish. Of course, my head would often try to tell me otherwise and I would attempt to eat a heavier cooked meal. But, my body would say "nope" and within a half hour I was in the bathroom.

Yesterday

10:00 am
32 ounce fresh green juice (kale, cucumber, celery, lemon, ginger)
11:30 am
2 pink grapefruit, 3 navel oranges
1:00 pm
salad (mixed greens, yellow bell pepper, tomato, red onion, crunchy sprouts) w/ golden elixir (lemon juice, raw honey, garlic, ginger, olive oil); spicy tomato soup (tomato, garlic, red bell pepper, cayenne pepper, avocado, lemon)
4:00 pm
32 ounce green smoothie (spinach, banana, pineapple)
6:30 pm
arame salad (arame seaweed, red bell pepper, pineapple, basil, tamari, rice wine vinegar, sesame oil); Mermaid Pasta with Veggies

Exercise: walk 6 miles; 90 minute yoga class

Same drill – start my day with fresh green juice and fruit until noon. The difference being, I typically don't want my juice until later in the morning now. Instead, I'll usually reach for a quart of water to start my day.

My meals are quick and simple to prepare. No fuss. Maybe twice a week, I'll have something cooked at dinner like a baked sweet potato. Haven't had my beloved wild Alaskan salmon in quite a while. Just no desire, really. Eee gads! Am I becoming a vegan?


What do you typically eat in a day? Has it changed at all over the last year?

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06 January 2009

Have You Had Your Greens Today?

Photo: Andy Rogers

How does a four-ton elephant get its protein? What about a gorilla that can easily bench press 2,000 pounds? Both consume large amounts of green leaves.

Benefits of Eating Leaf Protein:
  • loaded with vitamins, minerals, enzymes, phytochemicals, antioxidants and chlorophyll
  • easy to digest
  • nutrients absorb quickly
  • none of the harmful effects of flesh protein
While everyone agrees that leafy green vegetables are a great way to get the nutrients you need for optimum health, the average person doesn't even consume one green salad a day.

Smoothies are a quick and easy way to start adding more greens to your diet. Green smoothies are a complete food, containing all essential amino acids. If you follow a ratio of 60% fruit mixed with 40% green leafy vegetables, you can't go wrong. Dr. Ann Wigmore called them Energy Soup, and added avocado and sprouts to the mix.

Variety Is The Spice of Life

It's very important to rotate your greens. Leafy greens contain alkaloids that can be slightly toxic if you eat the same greens every day. But with so many different varieties, it shouldn't be hard to mix it up a bit.

Greens found at Whole Foods Market:
  • Arugula
  • Beet greens
  • Bok choy
  • Chard
  • Collard greens
  • Dandelion greens
  • Endive (Chicory)
  • Escarole
  • Fresee
  • Kale
  • Mizuna
  • Mustard greens
  • Radicchio
  • Romaine lettuce
  • Spinach
  • Turnip Greens
Start Your Blenders

The amount of time you blend will depend upon your blender. If you're fortunate enough to own a high-powered commercial blender, you'll be done in 60 seconds. I always start by blending my greens. Other people will tell you to begin with your fruit. Some people like ice in their smoothies. I don't. In other words, it's all a matter of taste and preference. Do what works for you. Have fun experimenting!

To thin your smoothie, you can use filtered water, coconut water, or Rejuvelac.


Here's some recipes I enjoy. Each will yield one quart.

3 handfuls fresh baby spinach
1 C frozen mixed berries
1/4 inch fresh ginger, grated
2 C water


1 bunch romaine lettuce
1 C pineapple chunks
2 seedless oranges
3 dates
1 C coconut water


6 kale leaves (pull them off the stem)
10 mint leaves
3 bananas
2 Tbsp carob powder
2 C water


2 handfuls mixed baby greens
2 stalks celery
1 cucumber
1 handful dulse
1 banana
2 Fuji apples
2 C water

What's your favorite green smoothie recipe?

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