When I first went Vegan in 2007, I had to break down some of my paradigms. The word protein was synonymous with meat. I had to unlearn a lot of myths that I had learned since childhood. Now, I see food for the nutrient content. It is quite easy to construct a well-balanced, healthy meal once you realize that everything you need can be found in plant sources without the saturated fat and chemicals found in the typical American diet.
"But Organic food is expensive."
Actually, heart disease, diabetes, and organ failure can be even more expensive.
Exercise and eating clean are habits we need in order to live a long and healthy life. After a rigorous workout, I need some carbs and a good amount of lean protein to recover.
Karinna's High Protein Post Workout Salad
In a large bowl, mix together these power foods!
Kale
Broccoli
Radicchio
Edamame
Pinto Beans
Butter Beans
Avocado
SpicyTomatillo Salsa
Tips:
I almost never use salad dressing; substitute salsa instead.
Use black beans, garbanzo beans, or any other legume you prefer.
Add red onion, mushrooms, carrots for a heartier meal.
CNN aired this inspiring story recently on the Dervaes family of Pasadena--Urban Homesteaders who live sustainably on their land. I know my neighbors probably wonder why I grow so many vegetables, fruits, and edible flowers in the backyard of my little condo in Southern California, but this family truly inspires me to do even more to live Green!
What could you do to implement some of these sustainable practices?
In the wake of the devastating natural disasters occurring around the world, most of us are aware that we must be more prepared for an emergency situation close to home. Wherever you live in the world, natural disasters can strike at any moment with little or no warning, leaving your family vulnerable. Our best defense is to prepare our families and homes and have a plan. Above all our goal should be to become more sustainable.
Sustainability refers to the ability to sustain the use of a resource without depleting that resource permanently; and this includes minimizing the environmental effects of our daily actions.
What does Sustainable mean to you, and what are some ways you can increase your household's Sustainability?
Part one of my Sustainable Family series kicks off with Starting a Garden. There are many reasons to start growing your own fruits & vegetables and plants & flowers. Gardening is therapeutic, raises children's self-esteem and awareness of nature, improves indoor and outdoor air quality, and can provide a family with fresh, pesticide and chemical-free produce. You can start a butterfly garden, a hummingbird garden, an herb garden, or fruit & vegetable gardens.
You'll have to start with an organized plan. Sketch your vision of what your garden will look like, taking into account the amount of sunlight that hits each area of your garden. Some plants will require full sun, and some can use less sun once they have sprouted. If you have children, allowing them to be a part of this process will get them excited about nature and teach them a few things about the world around us.
Things to consider when planning your garden:
Place plants in an area with plenty of sunlight, 5 hours a day is ideal,
Take into account whether you want bees near your entry doors and plant accordingly,
Place Hummingbird and butterfly-attracting flowers near your windows or high-visibility areas,
An in-ground garden bed is the easiest way to get started but is harder to tend to and weeds may creep in,
A raised-garden bed requires more construction, but is easier to maintain and allows the best soil drainage and accessibility,
Inspect your area for burrowing pests, you may need to dig a little deeper and place chicken wire about 16" deep,
Plant trees - like fruit trees - 5' or further away from your root vegetables, greens, and herbs,
Begin composting now - even if you can't afford the personal composting bins which run about $100.00, you can compost your kitchen and yard waste in a variety of ways - keeping in mind that you need to turn it often, water it, and maintain a proper balance of brown, green, and kitchen waste to maintain the proper 50/50 Carbon/Nitrogen balance. (Home-composting is not only good for your own garden and budget, it is also a great way to be more considerate of the earth by keeping green waste out of landfills)
Check your local circulars for the best deals in garden soil and potting soil, and get ready to get dirty.
What to Plant:
Choosing what to plant is one of the funnest parts of the process because you get to choose what kinds of fruits and vegetables you like the most. In my case, I absolutely love all vegetables, so this is easy. Choose a variety of colorful flowers, root vegetables, squash, greens, beans, peas, herbs, berries, and citrus and fruit trees. Some of these, like citrus trees, are easiest to plant when purchased as a tree from the store. But vegetable, flower, herb, and flower seeds sprout quickly and the results are more rewarding.
Themed Gardens
If you'd like to create a Butterfly Garden or Hummingbird Garden here are some of the flowers and plants they prefer:
Seeds to sow in early Spring (after last frost date):
Peas,
Root Vegetables (Carrots, Potatoes, Onions),
Leafy Greens (Spinach, Kale, Lettuce, Arugula),
Broccoli, Cauliflower, Cabbage, Asparagus,
Cherries & Berries,
Parsley, Cilantro, Basil
Chiles,
Flowers
What you will need:
3 - 6 cubic feet of garden soil (you can start sowing your seeds in small pots first, and will need the garden soil within 4-8 weeks unless you want to sow directly in the ground if you have no pets, or rain in the forecast which can displace your little seeds),
3 - 6 cubic feet of nutrient-rich potting soil mix,
small peat pots for starting seeds (you can sow 1-2 seeds in each and transfer straight into the ground within weeks),
trays for placing the peat pots while sprouting your seeds,
a high-sunlight area to place your seedlings ,
a watering can with a soft rain flow.
Sowing your Seeds
Set aside a workspace and fill your pots with potting mix, then place one or two seeds into each pot, making sure you label each and follow instructions on how deep to sow. Smaller seeds, like carrots and onions must be sown at a depth of only 1/4 inch whereas squash and garden beans can be sown deeper, between 1-2 inches deep.
Once you've filled all your pots and covered the seeds with the appropriate amount of soil, carefully water each one without directly pouring a heavy stream of water on them which will displace the seed or uproot a small fragile plant. It is important never to let them dry out completely and also never over-water them. Make sure the pots are placed in an area that gets a lot of sunlight and raised on a planter's table or racks to avoid pets or critters coming in contact with them.
In one to two weeks your greens, peas and beans, herbs, and flower seedlings will start to poke through the soil. Keep them watered, and well-drained. When your plants are about 2-4 inches tall, you can transplant them into your in-ground or raised-bed garden.
Watching your Garden Grow This is the most exciting part of the process of starting your own garden because watching the beauty of life sprouting through soil and knowing you were responsible for it is extremely rewarding! Children take pride in watching their seedlings grow and will be more likely to eat vegetables and fruits that they grew themselves. Your children can give away potted herbs to their friends or neighbors! You can eat your basil, mint, or cilantro leaves straight from your plants!
Challenges
Space: If you have limited space for a garden or live in an urban setting like an apartment or have a small yard, you can still have a productive garden! Window boxes are a great way to grow flowers and even herbs. You can have large potted lettuce gardens or hanging herb gardens as well, and when you move you can take your pots with you!
Pests: Organic methods of pest control are best! I recommend using salt and diatomaceous earth for slugs and snails and other crawling insects. Remember that some pests control others so don't kill all the little critters in your garden--I love most of the little spiders, bees, and ladybugs I find in mine. Rodents and burrowing animals are best kept away using chicken wire laid 16" or deeper under your garden bed.
Soil: Use a soil test kit to test the pH balance of your soil and mix your soil with garden soil if needed. Most plants need a neutral pH to thrive.
There are so many resources available to you, from your local garden center to the many online how-to guides. You can start your own garden this Spring and begin providing your family with wholesome organically-grown produce and spend quality time together while doing so.
Just months after a huge recall of eggs originating from an unsanitary factory farm in Iowa, Salmonella has been detected at an industrialized factory farm in Ohio sparking yet another massive egg recall. These huge entities are not farmers who care about their consumers, they are simply mass-producing corporations whose only goal is to maximize profits. Sadly, they are exploiting sentient creatures for their ova--their reproductive cells. The lack of concern for LIFE is appalling.
Mark Middleton, founder of AnimalVisuals.org, has created this 3-D interactive view of what life is like for the hens stuffed in battery cages. But the suffering, pain, and mutilation cannot be conveyed through your computer screen. Take a minute to click below, read the captions and imagine life tortured and crammed into battery cages then read on for information on Salmonella and the dangers you risk every time you choose to eat eggs.
What is Salmonella?
Salmonella is the genus for many different species (aka strains) of salmonelloses bacteria; they are gram-negative, rod-shaped, and flagellated bacilli. If you were able to zoom in on these bacteria, you would see the rod shape and the flagella make them motile and able to maneuver through intestinal mucosa and membranes, and the gram-negativity produces endotoxins. What does this mean pathophysiologically? Salmonella is easy to contract and cause damage. In particular, S. typhi, S. enteriditis, and S. cholerae-suis are the most damaging strains.
Salmonella is transmitted through the FECES of animals. Yes, if you or anyone you know contracts Salmonella, it originated from the fecal matter of some animal and traveled either by water supply, unwashed worker's hands, or unsanitary conditions at the facility or in the kitchen.
What are the symptoms of Salmonella poisoning?
There are a couple of thousand Salmonella strains out there, a dozen of which cause severe illness in humans. Most of these illnesses are classified as Gastroenteritis, and in developing countries, Typhoid fever is more common. Incubation Period: several hours to 2 days.
Symptoms:
Nausea
Vomiting
Severe Abdominal Cramps
Fever
Headache
Chills
Muscle Pain
Blood in the Stool
SEXY!?
No. Eating eggs is disgusting! Eggs are slimy, disease-infested reproductive cells of a chicken, mass produced for our consumption. In our society, we've become nutritionally lazy. Protein, vitamins, and other nutrients can be and should be derived from natural plant sources which come from the earth. Our bodies naturally produce many of the nutrients we look for in animal flesh and by-products. Egg consumption has been linked to many long-term health disorders which most people do not realize until it is to late: such as diabetes, high blood pressure, high cholesterol, heart disease, and atherosclerosis. At this moment, however, the major concern is our immediate safety and the risk of contracting a horrible strain of bacteria that causes extreme discomfort and even death.
What can you do to avoid contracting this deadly disease?
There is only ONE solution to avoiding this disease and also sends a message to factory farmers that their lack of concern for human as well as farm animal life will not be tolerated: Stop Buying Eggs!
Egg Alternatives:
Tofu (e.g. tofu scramble)
Applesauce (baking)
Bananas (baking)
Ener-G Egg Replacer
Bob's Red Mill All Natural Egg Replacer
Ground Flaxseed
"But Salmonella has been found in vegetables."
Sure, Salmonella and E.Coli has contaminated our water supply and found its way into Spinach farms and other vegetable crops, so it is up to us--the mighty consumer--to speak out against careless farmers and corporations. By making a conscious effort to be informed and not support companies like Tyson, Butterball, Farmer John, and others who historically have allowed unsanitary and inhumane conditions, we take a stand to ensure our health and well-being.
Looking toward a healthy future and increased longevity
Can you imagine four years of your life without the use of eggs? Four years ago, I had no idea what I would do without meat, eggs, milk, and other animal products. I was uneducated on the subject (or just indifferent) and eating eggs for breakfast, using eggs in baked goods, and consuming other products processed with eggs was tradition for me -- it's bred into our culture. One evening after watching "I am an Animal" the story of Ingrid Newkirk, I decided that I would never consume animal products again. Simple as that, I walked to my freezer and refrigerator and threw out all meat, eggs, milk, dressings, cereals, condiments and anything else with animal products. I went Vegan "cold turkey."
I strive to inspire all of my readers to question everything and be informed. Take nothing for granted, including your health, the safety of the water you're drinking, or the food you are being served. However eye-catching a package of food is, however great the photographer was who captured a steamy delicious picture, or however enticing the words they use to market it are, you must be inquisitive and not be gullible.
I'll leave you with this thought: The current state of our food industry (i.e. agriculture, food production, market, trade, regulations) is tearing down our earth's resources--to the point of making even plant-based foods unsanitary--in order to produce animal products. Kill the natural, to produce the unnatural. It doesn't make sense does it?
Thank you and please leave me your questions and comments below. Find me on Facebook.com/KarinnaZ or Facebook.com/Verdelicious (click "like!") Be Well!
Strategic Marketing, Sales, and Nutrition joined forces in the Denny's Corporate offices recently when they teamed up with Amy's (you know that amazing brand of frozen veg food you can find at a grocery store near you) to offer a Veggie burger that's VEGAN!
Yes! Denny's now offers a Vegan option. 24 hour dining will never be the same. Denny's Veggie Burger:
Amy's® Veggie Burger made from fresh organic grains and vegetables with protein-rich soy. Topped with melted Pepper Jack cheese, fresh spinach, tomato and grilled mushroom on a wheat bun. Served with a side of balsamic vinaigrette. 15 grams of fat or less when you select green beans or seasonal fruit in place of French fries. **Disclaimer: 86 THE CHEESE PLEASE
Thank you Denny's. Now us Vegans can enjoy some comfort food any time of the day with our meat eating friends.
Mission Possible: you can find just about anything you need to make a healthy transition in your life right in your local grocery store! To make this point, I headed down to my local Superstore today and found just about everything I usually get at specialty stores like Trader Joe's, Henry's, Whole Foods. Not everyone lives in a metro hub with specialty stores on every corner, nor does every hard-working family have an unlimited budget to spend on organic foods and snacks in tiny hand-wrapped, hand-stamped containers. Thankfully, the green awareness is spreading and some high-quality products are now available in almost every store.
A Quick Disclaimer is appropriate so as not to mislead anyone with the surprising fact that the specialty items we Vegans shop for are pricier than their Genetically-modified, processed cousins. For example, Vegenaise may cost 3 to 4 dollars more than regular Mayo; Earth Balance Vegan Butter may cost a dollar or two more than regular butter; and Soymilk (especially my favorite Silk) comes in smaller packages and costs more than cow's milk. But stop to think of this: not only are we saving money on the cost of meats and animal products --we are also potentially eliminating the cost of all the future healthcare needed for the Heart Disease, Obesity, High Blood Pressure, Heart Attack, Atherosclerosis, Parasites, Breast/Colon/Prostate Cancer, Premature Aging, Arthritis, Osteoporosis and numerous other ailments directly caused by eating High Cholesterol animal products.
Today, my goal was to show my friends that there are no excuses to not shop green! Moms, College students, frugal shoppers, this guide is for you.
I found almost all of these items at my brand new giant supercenter. With the exception of the Vegenaise and So Delicious which I purchase at Henry's or Whole Foods, all other items were found at Wal Mart. I gave myself 20 minutes to shop.
Brand Name Items:
EnviroKidz Cereals (made with minimal ingredients, no BHA or BHT preservatives, dedicated to preserving wildlife around the world)
Amy's Frozen Dinners and Organic Soups (Vegan, non-GMO, delicious)
Bob's Red Mill grains (including Quinoa, Brown Rice, Wheat Flour)
Knudsen Organic Juices
Greenworks enviro-friendly cleaners
Scotch Brite Bamboo cleaning cloths
Scotch Brite Green Sponges
White Cloud Recycled Bathroom Tissue
Other Verde-friendly items I found walking through the aisles:
Produce (veggies and fruits)
Whole grain organic breads
Whole grain organic pastas
Whole grain crackers, rice cakes
Dried fruits
Canned and packaged Beans, Legumes
Nuts
Canned Greens and Veggies
Organic Juices
Almond Milk
Rice Milk
SoyMilk in Kids Boxes
Eco-friendly cleaning agents
BPA-free Water bottles and kids cups
Reusable Canvas shopping totes
Organic cotton clothing for kids and adults
Organic Pet Food
Energy-efficient lightbulbs
Herbs in the Garden Center
Recycling Bins at the entrance
And I even found this beauty to decorate my window sill.
There are dozens of ways to make little changes in our daily routines and make a huge impact on the world around us. Make a statement, take a stand each time you shop!
1 bunch Asparagus spears (sauté separately in Earth Balance vegan butter and salt & pepper, covered for 8 minutes.)
1 Package Bean Sprouts (toss in a strainer, rinse, set aside)
8-10 Mushrooms (med-sized Button or Crimini) diced
1/2 Med. Onion diced
2 sm. Zucchini julienned
1 Baby BokChoy (rinsed, cored, diced like celery)
Garlic (fresh or powdered) to taste
Tamari or Soy Sauce (low sodium preferred), to taste
Dash Salt and Pepper, to taste
2 tbsp Canola or Sesame oil
2 tbsp Earth Balance Vegan Butter-spread
First of all, rinse and cook Quinoa in your rice cooker and begin preparing Veggies. Preheat pan. Add oil & vegan butter and sauté veggies in order until caramelized about 5 minutes--except for the Asparagus (sauté separately) and the Sprouts (add at the very end for crispness). Season with salt and pepper, soy sauce, and garlic powder. By now, Quinoa should be cooked; add to stir fry pan and sauté 2 more minutes. Finally throw in Sprouts, reduce heat and cover for 2 minutes.
Dinner is ready! Plate the Quinoa & Veggie Stir Fry then garnish with Asparagus Spears. If you have toasted Sesame Seeds, sprinkle the top after plating...yum!
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