Reflections on Earth

 

Maybe you celebrated Earth Day 2012 by putting some plants in the ground or picking up trash around your neighborhood. Perhaps you pledged to use less or recycle more. It could be the day passed you by and you didn’t give it a second thought as you were racing about doing the types of things most of us do on weekends–picking up supplies at your local home improvement store, entertaining the kids, etc.

I didn’t do much… I walked to a park I normally would have driven to. I planted six plants in my garden. I prepared all my meals at home, and used lettuce grown in my own garden for lunch. I also made a pledge to myself (and now to those of you who read this) to consume less. But perhaps more importantly, I took a few moments simply to reflect on the Earth.

What many people forget, or simply forget to acknowledge, is that the Earth sustains us. We don’t own it. We don’t run it. You can’t even say we manage it–or if you argue we do, you can’t argue we’re doing a sorry job.

The Earth has been entrusted to us, and provided we realize the role we play and the impact we can have–both positive and negative, we can enable this amazing party to continue for generations to come.

So whether or not you did anything to celebrate the Earth today, stop now or take a minute tomorrow and just think about how unpredictable and beautiful and wondrous this planet is, and how you–even as one small, seemingly insignificant person, can have an impact.

In case you’d like a few ideas, please see “25 Ways to Live Greener.”

Morning Glory Muffins

I just finished baking another batch of these moist and “meaty” muffins. Maybe it was the dreary gray outside that motivated me to make something (naturally) sweet and substantial.

I’ve been working on these over the past few weeks, ever since a good friend of mine asked me to find or create a recipe for a muffin that would be nutritious enough to substitute for breakfast for her two daughters when she didn’t have time to do the usual–pancakes, french toast, etc.

The request reminded me of a breakfast muffin I used to order (in similarly dreary gray weather) when I lived in Seattle. I remember the muffins being dense, moist and hearty with a lightly crunchy top. I don’t exactly remember them being all that healthy, but I was determined to find the right balance.

I will continue to tinker with this recipe, but based on this last batch, I think you will find that these can indeed sub for breakfast. They boast whole-grain flours, eggs, flaxseeds and wheatgerm and three (!) cups of veggies–carrot, zucchini and sweet potato. While heavy on the protein and fiber, they’re light on sugar and rely on a little oil and applesauce for moistness.

Since first attempting the muffins a few weeks ago, my kids literally beg for these at breakfast and snack time.

Give them a try and let me know your thoughts!

Morning Glory Muffins

(Recipe adapted from several I found on-line and two shared with me by friends)

1 cup barley flour

1/2 cup all-purpose flour

1/2 cup almond meal/flour

1/2 cup finely chopped walnuts or pecans (I use my Krups mini-processor)

1/4 cup wheat germ

1/4 cup ground golden flaxseed meal

1 teaspoons ground cinnamon

1 teaspoon baking soda

1/4 teaspoon baking powder

1/2 teaspoon salt

1/4 cup cane sugar

1/4 cup brown sugar

1/2 cup applesauce

1/4 cup canola oil

3 large eggs

1 teaspoon vanilla extract

1 1/2 cups grated* zucchini, lightly packed after squeezing out excess moisture

1 cup grated peeled sweet potato, lightly packed

1/2 cup grated carrot, lightly packed after squeezing out excess moisture

1/2 cup raisins (I find raisins work best, but you can try substituting other dried fruit, such as cranberries, apricots or cherries, etc.)

* Note on grating: The muffins pictured use the standard grater “setting” (as shown on the right side of the grater in the photo) but I’ve also done them with the finer grating (left side of grater in photo) and they were equally good. Experiment!

Preheat oven to 350°F. Grease a standard muffin pan or line with paper cups. Mix all dry ingredients into a medium bowl. Lightly whisk eggs, then whisk in sugars, applesauce, oil, eggs and vanilla to blend in large bowl. Mix in zucchini, carrot and sweet potato. Add dry ingredients and stir until just barely combined. Fold in nuts and raisins.

Spoon into prepared muffin tin. (Don’t worry that the batter will be higher than the edges of the muffin tin!) Bake until a toothpick inserted into center comes out clean, about 25-30 minutes.

These are delicious eaten plain, but you can also add a little dairy, such as butter or cream cheese, if you like. The muffins keep for several days in a ziplock bag or other airtight storage container.

Sugar (Part I): How much is too much?

Maybe it’s in poor taste to write about the evils of sugar just on the heels of the holiday season and a week before that box of Valentine chocolates appears. Then again, as I find myself with a heightened sweet tooth–after a period of undoubtedly indulging in too many holiday cookies–made with love and care by myself or a friend, I think this is the perfect time to raise awareness about how much is too much when it comes to sugar, and what the health effects are.

I constantly have people saying to me–usually in reference to what I am or am not allowing my children to eat, “A little sugar isn’t going to kill them” or “At least it’s organic sugar.” What I feel many people don’t understand is that sugar really is bad for you.

Why is sugar bad?

Most people seem to focus on the high number of calories contained in sugar or its potential adverse effects on tooth enamel. Evidently their primary concerns are weight and cavities. But I believe those are the lesser evils of sugar.

Excessive sugar in our diets leads to insulin resistance, promotes inflammation (a primary precursor to major diseases, such as heart disease and cancer), can lead to excessive weight gain, contributes to non-alcohol related fatty liver disease, may act as fertilizer for cancer cells, and may speed up aging.

In 2009, the American Heart Association (AHA) reported that the average adult in America consumes 22 teaspoons of added sugar each day, teens a whopping 34 teaspoons!

The biggest culprit in these numbers turns out to be soft drinks. A regular 8-oz soft drink contains 8 teaspoons of sugar. That is nearly the daily recommended amount of sugar for men and it’s two teaspoons over the daily recommended amount for women.

The AHA says most women should consume not more than 6 teaspoons of added sugar per day, which equates roughly to 100 calories from added sugar. The group recommends no more than 9 teaspoons, or 150 calories) for most men. (The AHA does not set recommendations for the daily amounts of naturally occurring sugars, such as those contained in fruits, vegetables and dairy products.)

If Americans followed the AHA’s new guidelines, the average person would cut their consumption of added sugar, by more than 70 percent!

The rising consumption of highly-processed foods–many of which contain high levels of sugar, has already been linked to the skyrocketing rates of obesity we’re experiencing here in the U.S

Researchers also have found that the higher in sugar a person’s diet, the lower his/her blood levels are of High-density lipoprotein, or HDL, the good cholesterol that transports dangerous cholesterol away from the arteries. Research has also shown that as dietary sugar levels rise, so do the level of triglycerides, the fat that circulates in the blood. Both low HDL cholesterol and high triglycerides significantly increase the risk for heart disease.

If higher risks of obesity and heart disease aren’t enough to scare you, experts now believe that a high-sugar diet leads to rapid aging of the skin. This happens through a natural process called glycation, in which sugar in the bloodstream attaches to proteins to form dangerous new molecules called advanced glycation end products (AGEs very appropriately, for short). The more sugar a person eats, the more AGEs he/she develops. Collagen, the protein fibers that keep skin firm and elastic, is the most vulnerable, in part because it is the most prevalent protein in our bodies. Loss of collagen and elastin results in wrinkled and sagging skin.

Sugar and immunity

Studies have shown ingesting significant quantities of sugar can reduce the ability of white blood cells to kill germs by 40 percent and that the immune-suppressing effect starts within 30 minutes of ingestion, and may last for as many as five hours. In contrast, ingesting complex carbohydrates or starches appears to have no effect on the immune system.

How to reduce your intake

Added sugar is in pretty much any food that’s been processed, including salad dressings, crackers, spaghetti sauce, breads and many peanut butters. Take yogurt for example, a single serving of Brown Cow organic yogurt (flavored) contains 27grams of sugar! I serve it only on occasion, and it’s served as a dessert.

I realize many people don’t have the time or interest to prepare all of their meals from scratch. But you can easily reduce your sugar load by simply being more aware. Read labels and make small adjustments. Here are just a few suggestions:

- Take a look at the nutrition information on the box of cereal in your cupboard. Envirokidz Panda Puffs contains 7 grams of sugar per 3/4 cup serving. Since my kids are obsessed with it, I still buy it. But I only serve it once a week, and I mix it 50/50 with Trader Joe’s Joe’s Os whole-grain oat cereal, which has only 1 gram of sugar per serving.

- Regular jams contain 12-16 grams of sugar per serving (1 tablespoon). Opt for fruit spreads like organic bionaturae fruit spreads. They contain half that amount, and the sugars are naturally occurring instead of added.

- Check the number of grams contained in your regular sandwich bread. Compare with a few others. Some “plain” whole-wheat loaves contain 8+grams per serving. Others contain less than 2.

- Serve juice–even 100% natural, unsweetened juice, on occasion only. With juice, you get all the sugar of the fruit with very little else. Your body reacts to the sugars in the juice just as it would straight regular sugar (i.e., insulation spike). Serve whole fruit instead as the fiber in fruit helps regulate blood sugar levels. Whole fruit also contains nature’s mix of vitamins, minerals, enzymes, and beneficial phytonutrients, all of which help moderate the negative metabolic effects of sugar.

- Do make your own quick breads (e.g., banana bread) and muffins, pancakes, sauces (e.g., spaghetti, pizza) and cookies since you can regulate how much sugar goes into the mix. I typically cut the amount of sugar called for in recipes by half without negatively impacting texture or taste.

- Save candy for special occasions, such as Valentine’s Day and Halloween.

In Part II, I’ll describe the different types of sweeteners and how they affect our bodies as well as our palates.

Here’s to a healthier you!

Banana-Oatmeal, Whole-Grain Waffles

This recipe combines the sweetness of bananas and the texture of oats to create a delicious and wholesome breakfast option. Because bananas provide natural sweetness, the recipe only uses three (UNpacked!) tablespoons of sugar. You may not think it’s necessary to add anything more than a handful of berries as a topping. My favorite way to serve waffles is to cook a package of frozen blueberries over low heat, which makes an amazing, naturally sweet and very flavorful “syrup”!

These waffles have become a Sunday tradition in our house! I cook mine on a VillaWare waffle iron that I’ve had for several years. Sadly, the same model is no longer available, but you can buy a waffle iron from just about anywhere (Target, Williams-Sonoma, Walmart, Sur la Table, Macy’s) for a reasonable price ($29-$149).

Ingredients

4 tbsp. unsalted butter, melted

1 cup porridge oats

1 cup whole-grain barley flour (or other whole-grain flour of your choosing)

1 tbsp double-acting baking powder

1/2 tsp baking soda

1/4 tsp ground cinnamon

1/4 tsp salt

Pinch of ground nutmeg

3 tbsp brown sugar

1 1/2 cup buttermilk

1/2 tsp pure vanilla extract

2 large eggs, lightly whisked

2 ripe (!) bananas, thinly sliced

Fresh berries, maple syrup or honey, optional

Directions

Preheat your waffle iron. (I set mine on 6 on a scale of 1 to 7.) Melt the butter and set aside. In a large bowl, mix together all the dry ingredients. In a small bowl, whisk together the eggs, vanilla and buttermilk. Add the wet ingredients to the dry and stir until just combined. Stir in the banana slices and melted butter.

Lightly butter or spray your waffle iron. Spoon approximately 1/2 to 2/3 cup of batter. Close the lid of the iron and press down firmly to allow the batter to spread through the grid. Bake until golden brown and crisp on the edges.

Serve immediately topped with berries, maple syrup or honey.

Makes 6-7 waffles on my waffle iron which has a two, square waffle pattern.

*Recipe adapted from Banana-Oatmeal Waffles in “Waffles, from morning to midnight” by Dorie Greenspan

Vitamin D: Why are we hearing more about it?

Vitamin D is a fat-soluble vitamin naturally found in very few foods, yet recent research links vitamin D deficiency to everything from osteoporosis to cancer.

Vitamin D comes in two forms for humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants, while vitamin D3 is synthesized by humans when our skin is exposed to ultraviolet-B (UVB) rays from the sun. That’s why it’s often called the “sunshine” vitamin. Foods can be fortified with both forms. A significant vitamin D deficiency can result in rickets in children and osteoporosis in adults.

What does it do?

The primary function of vitamin D is to maintain normal blood levels of calcium and phosphorous, thus promoting normal bone formation. Vitamin D also helps regulate the immune system. It has been linked to maintaining a healthy body weight, the reduction of asthma symptoms—both in severity and frequency, and a reduced risk of developing rheumatoid arthritis in women. Perhaps most importantly, recent studies have shown that people who have maintained adequate levels of vitamin D over long periods have a significantly lower risk of developing cancer compared with people with chronically low levels.

Where do I find it?

Vitamin D is found in many dairy products, such as cheese, butter, cream and fortified milk. It is also found in fatty fish, such as salmon and mackerel, oysters and fortified cereals.

How much do I need?

According to the experts, 10-15 minutes of sunshine at least three times weekly is enough to meet the requirement of vitamin D for most people. Keep in mind that in order for the body to manufacture vitamin D, the sun needs to fall on significant areas of skin—such as the face, arms and legs—not covered by sunscreen. Because sun exposure increases your risk for skin cancer, may health experts recommend getting your daily dose of vitamin D during the off-peak hours (before 10am and after 3pm).

People who do not live in sunny places, who have dark-colored skin or who spend most of their time indoors, as well as elderly people, may need to take a vitamin D supplement. Remember, skin exposed to sunlight through a window doesn’t produce vitamin D.

My children’s pediatrician recommends 400-800 IU per day. My father, who lives in the Pacific Northwest, has been advised to take between 2,000 and 4,000 IU daily. In general, people over age 50 need higher amounts of vitamin D than younger people. Be sure to ask your health care provider which amount you should be taking.

Safe sunning.

 

 

Scrumptious plum crisp

At the peak of summer, one finds the markets filled with every imaginable type of fruit–all bursting with ripeness. In our home, we make the most of this time of year–eating berries, cherries and the like with breakfast, lunch and dinner and often in between meals, for snacks. Naturally, since I love to bake, I end up making a steady stream of summer fruit desserts during this time.

When I’m feeling lazy I’ll simply pour a handful of different kinds of berries over a little vanilla ice cream. When company is over I’ll make a festive-looking strawberry tart or a French-inspired apricot tart. When I want something simple but less fussy, I’ll make a crisp. Crisps are an excellent way to serve fruits as a dessert and there is an infinite number of combinations you can use for the fruit bottom and crumb topping. My favorite fruits to use in crisps are plums. I think their flavor gets greatly enhanced when baked.

Just last month, we discovered a tall tree on the side of our property, heavily laden with yellow Shiro plums. Until recently, the side area had been completed buried in ivy, so I had never noticed the plums before. The children affectionately named them Gruffalo plums after Mark Ruffalo, the actor, director and activist (combined with one of their favorite storytime books, The Gruffalo). It was he who first noticed the plums after the ivy was cleared. (Why he happened to be visiting our home is a long story for another time.)

But I digress… As I was saying, plums are perfect for crisps. They can be used alone, but they also combine beautifully with blueberries, blackberries and raspberries. Because I’m always trying to “health up” my desserts, I use some variation of the recipe below which incorporates whole-grain flour, oats and nuts.

Plum Crisp recipe:

2 lbs ripe plums, washed, dried, halved and pitted

1 cup blueberries or blackberries, washed and dried

1-2 tbsp. granulated sugar

zest of half a lemon

1 tsp vanilla extract

8 tbsp. cold, unsalted butter

3/4 cup oats (quick, old-fashioned or steel-cut)

1 cup whole-grain flour (barley or spelt preferably)

3/4 tsp salt

2/3 cup brown sugar

1/2 tsp cinnamon

dash of nutmeg, ground cloves and ground ginger

1/3 cup finely chopped walnuts or pecans

Preheat oven to 375 degrees F.

In a large bowl, toss the fruit with the granulated sugar, lemon zest and vanilla. Spread evenly in the bottom of a deep (2 1/2-inch or 3-inch) baking dish (7×10 or 9×12 depending on height).

In a medium bowl, combine all other ingredients. Cut in the butter with a pastry cutter or two knives until it is mixed thoroughly and evenly with the dry ingredients. Sprinkle the mixture over the crisp and bake for 45-55 minutes or until the fruit bubbles on the sides and the topping is golden brown.

Serve alone or with a dollop of whipped cream or vanilla ice cream.

Enjoy!

Best kids’ sunscreen – 2011

It’s already more than half-way through summer, and I’m just now sharing my top sunscreen pick for this year?? That’s what happens when one starts a non-profit while taking care of two little ones full-time. The new non-profit I co-founded is for a worthy cause, so when you have a minute, click over and check it out:  Empowered by Light.

Of course I had intended to make my sunscreen recommendation in the early part of June… We have at least three more months of sun here in Northern California, so I suppose it’s better late than never.

Previously I had recommended Badger Sunscreen, SPF 30+. While it used a good amount of zinc oxide and boasted good ingredients overall with few potential irritants, I also found it left too much of a white cast–the “casper” factor as some call it.

I tried BurnOut Kids Physical Sunscreen, SPF 30+ back in May and fell in love immediately. It’s rated as one of the top sunscreens for 2011 by the Environmental Working Group, and rates a 1 on toxicity–their lowest level. It has an amazingly light “lotiony” texture and is very easy to spread. It leaves no white cast unless you put on multiple layers throughout the day. While it is not waterproof, it is water resistant. Another thing I like is the very light, almost imperceptible smell. And of course, it’s all natural and contains no nano-particles.

BurnOut also makes an Ocean Tested Physical Sunscreen, SPF 30+ that is “very water-resistant, ocean safe, ec0-sensitive, etc.” My husband’s been using this on his face and body. We can’t actually tell the different between the two products. The ingredients lists vary only slightly in the plant extracts and natural oils used, but since the price is the same, I think it’s just a matter of personal preference.

Note: I also tried thinkbaby Safe Sunscreen, SPF 30+. EWG rates it slightly higher than BurnOut in its UVA protection due to it’s slightly higher zinc oxide content (20% vs. BurnOut’s 18.6%). However, the formulation is heavier, thicker and felt very drying.

You can find BurnOut at most Whole Foods Markets as well as on-line (e.g., Amazon). The regular price is $17.99 for 3.4 oz, but I picked up several at $12.99 when Whole Foods had a sale.

Safe sunning!