Friday Five

I'm going to try something new this Friday that hopefully I'll be able to stick with each week (no promises, but I'll try!).  I read a lot of articles every week about tons of topics like fitness and food and sustainability and technology and whatever else I might come across in a week.  I always want to share this info with everyone, but it's not usually a whole-post sort of thing.  So why not combine them together, right?  Here is the first installment of the Friday Five.

Five Packaged Foods You Never Need to Buy Again - A great article that I came across actually last week and I made stock last week too!  These are five items (soup, stock, hummus, canned beans, and cereal) that are super easy to make at home so that you will save a few dollars and lots of nutritional benefits (like less to no chemicals!).  It's a great starter list for anyone that is interested in more homemade options (like me)!

Save Vegetable Scraps for Stock  - In conjunction with making homemade stock last week, I did a little more digging and research.  I came across this post that has a great list of veggies and how to save scraps in the freezer.  I actually went out and bought brand new veggies to make stock, but now that I learned this method, there for sure is a freezer bag in my freezer!

Olympian Natalie Coughlin on food: Eat healthfully, but enjoy it - So happy to find this article, and super excited that it features Natalie Coughlin.  This is my take on eating in a nutshell.  Am I working hard at eating right and healthy?  Yes.  Do I splurge sometimes and get 'bad' foods?  Yes.  I'm not going to restrict myself so much that I'm miserable, but I'm sure paying attention to what goes in my body always. Lots of good foods... always!

Cage free vs. pasture raised - A quick article that talks about eggs.  We've covered these options before and I really like the 'pasture raised' option.  Oh.. and the pictures are awesome.

The 5-Step Plan to Success after Failing - I've recently discovered the Nerd Fitness website and it's really cool.  To me, it seems like real info, with a bit of humor, but not bullshit.  Straight-up, here is how it is.  They have a large community base too so it might be something you will be further interested.  This article is awesome.  Everyone fails and everyone needs a pick-me-up.  These are great tips on how to get back on track and succeed.

Is Junk Food Really Cheaper?

If you read nothing else that I've ever posted, please take time to this article by Mark Bittman at New York Times:  Is Junk Food Really Cheaper?  Really, I beg you.. read the article.. change your life.  This isn't about not eating meat, or just eating fish, or any fancy diets.  This is about eating real food AND saving yourself money.   It's so simple.  No tricks, no gimmicks, no lies.. real food, that is inexpensive and better for you than anything handed out a window to your car.

I know many of you won't take the time to read this, so if nothing else, review the below (info)graphic.  The following graphic is also included in this article. I came across this graphic today on a post from Ellen Jaffe Jones (author of Eat Vegan on $4.00 a Day: A Game Plan for the Budget Conscious Cook) and I'm so glad that she shared it. 

click to enlarge

Also, as a reminder, feel free to come over and follow me on Google+.  I've been continuing to share quick tips, resources and other articles that you might find interesting over there.  I'll been sharing other random things from real life.  Stop by.. say hi... after you read the article!!

Ecolabel Index

As I continue to educate myself and research food labels, I came across the Ecolabel Index website.  It's super helpful in identifying labels on not just food but all sorts of products.  As of the date of this post, the Ecolabel Index has 432 labels in 217 countries and 25 industry sectors.  Food, computers, fabrics and other various types items are all covered.  The search function works great and the descriptions of each label are not only in plain wording but they also offer a link to the organization / label's website.  So if you find a label on a product and you aren't sure what it means (if anything!), check out the Ecolabel index for more info.

The Downside of Learning

I keep reading and learning and educating myself and reading and watching and listening and trying to understand all that is available about food and what is going into our bodies with each bit.
It's been amazingly eye opening, but I'm learning that there is a downside to all of this learning.  Fortunately, I think it is a good downside.

I've got my brain wrapped around most of the produce issues (still working out changes in my purchasing habits but getting there) and I've cut out all meat so no issues there.  So we move onto the next big thing.  The one that I've held onto through the last eight months of life changing... fish.

I've mentioned this lightly over the last few weeks or so, but I think it might have to go.  Found this article at Sustainable Sushi that was enlightening and made me want to learn more.  So it might happen.... sigh... then I'll for sure have to think up a new name for this site.

Let's talk about Eggs

image credit: Cooking Light

As a pescetarian, I sometimes think of myself as a swimming lacto-ovo vegetarian.  I'm still eating fish, eggs and diary so I've been trying to continue to educate myself on these animal based products.  While at the grocer a few weeks ago, I spent a lot of time in the egg department.  There are so many options!  Cage Free, Vegetarian, Organic.... on and on!  I couldn't sort out what they all meant.  I knew that 'cage-free' was pretty good... so I thought.  I ended up choosing the standard, store-brand, grade A, large eggs.  I really didn't know any better, or worse, so I stuck with what I always buy. 




Coincidentally, in a recent purging day where I sorted through past issues of magazines and kept only what I needed/wanted, I came across a full article in Cooking Light (July 2009) magazine that explains the egg labels.  I was so excited!  We've touched on the food label subject a little bit previously, but I was so glad to find something more regarding eggs.  Below is a brief description and reference for various labels you might find on egg cartons.






Here's the breakdown of what I think are the good ones:



USDA Organic - Meets the USDA's standards for Organic foods - birds must be cage free with outdoor access, no antibiotics given to birds or in food and must have vegetarian diet. (more info here: http://www.ams.usda.gov/AMSv1.0/nop)





Certified Humane Raised & Handled - This non-profit organization is audited by the USDA and endorsed by many animal welfare groups.  Requires independent verification of proper treatment of animals. (more info here: http://www.certifiedhumane.org/)




Animal Welfare Approved - program audits and certifies family farms that utilize high-welfare methods of farming, on pasture or range.  This program is applicable to smaller egg producers so it may not be that prevalent in the local big box grocery, but look for it at farmers markets and specialty groceries (more info here: http://www.animalwelfareapproved.org/)





Here are some 'certifications' that do not, in my opinion, seem to hold much clout:

The ones we have covered before and a few other labels that are thrown out there are:
Cruelty free
Environmentally friendly
Nature’s friend
No chemicals
Vegetarian fed
Natural
Naturally Raised
No Hormones
No Antibiotics

And a couple others that you (and I) might think are awesome, but are not.
United Egg Producers Certified - According to NYU, this certification is gained by nearly 80% of all egg producers.  It only means that the caged hens are allowed water and food.  I don't think that is saying a whole lot.


Cage Free - Chickens must be out of cages with continuous access to food and water, but they may not be allowed outdoors.  This one is pretty much meaningless, too.

There are several more articles available from the July 2009 issue of Cooking Light about eggs including how to save on purchasing eggs (which, again, in my opinion, might compromise the health / ethical goals of using the able labels) and several reasons to use eggs and what they do as well as a bunch of recipes.

Souped-up Ramen

In celebration if the back to school season, what better to share than a recipe that includes ramen!  We all love ramen-style instant noodles, right?  It is so easy and cheap and delicious.. but let's be honest, these aren't that good for us.  The noodles themselves are loaded with salt and carbohydrates and often times fried as part processing.  Let's not even get started on that powdered flavoring packet.. WOW!
 
Well, unfortunately, I was feeling a bit under the weather this past weekend and ramen sounded really good.  I knew we had one package left in the cupboard and decided to go for it.  Still keeping my healthy head somewhat on my shoulders, I wanted to add flavor and a bit of real food as well as leaving out the powder seasoning all together.  Traditionally, ramen has always been served with additional items such as vegetables and meats.  It is not just noodles in flavored salted water.  I used this principle when creating my ramen dish.

Here's the run down

1 package Ramen Instant Noodles (flavor doesn't matter since we are skipping the powder)
1/4 cup carrot - diced (I used 2 good sized baby carrots)
2 scallions - sliced (reserve a bit of green tops for garnish)
1/4 cup of fresh sliced mushrooms (I used 2 medium button mushrooms as this is what I had on hand)
1/2 tablespoon of Sesame Oil
1/2 tablespoon Low Sodium Soy Sauce (if desired)

Boil water as per packed directions.
When water simmers, add scallions and oil.
Once boiling, add noodles, carrots and mushrooms.
Remove from heat when noodles are done (veggies should be done too)
Transfer to bowl and top with reserved scallions and soy sauce (if desired)

Now, one ramen packet contains two servings, but I can't recall ever just eating half of the block of noodles.  Also, I don't like the soup part and I usually drain it off and just eat the noodles (this was always part of my efforts to cut back on the sodium and modified itself into an 'I just like the noodles' enjoyment).  You can do either.  By adding the oil and scallions to the water, this flavor gets infused into the water before cooking the noodles.  You can also add a little salt to the water, of course.  The carrots and mushrooms add flavor and texture as well.  Mix it up and play with what you have on hand.  Feel free to add more or less than the suggested amounts of veggies above (by now I'm sure that you've figured out most of my recipes aren't rocket science).  These ingredients were what I had so in they went.   Oh and sesame oil should be available in the ethnic food section of your local grocery.  This is an ingredient than can be a bit pricey, but I find it's really good to have on hand, lasts a while and adds a ton of flavor to Asian themed dishes that I make (and I used it to make gelato a few weeks ago too!)

Wow, I just noticed that the 'suggested serving' photo on the package of ramen shows mushrooms, carrots and what might be scallions (maybe broccoli).  Who knew I was so genius?!?!

Food Labels

image source

The area that we live has several different options for grocery stores, but mostly big box stores such as Publix and Kroger.  We also have Food Lion, Sam's Club, Wal-Mart and Harris Teeter and are lucky to have a Fresh Market, although it is about 25 miles away (but close to my office).  I wish every day that we had a Whole Foods or Trader Joe's option in the area (Hilton Head Island, SC in case you wondered), but we do not and it does not appear that we will be graced with either any time soon.  Therefore, I have been forced to research and review as much as possible before I buy products.  Don't get me wrong, I know that I can find good, real food at the available stores in my area AND I know that every item at Whole Foods or Trader Joe's is not the perfect specimen of health food, but they would make it a lot easier. 

This brings me to the conundrum of food labels and the questions: What do all those labels mean?!?!  With the big box grocery stores that give me 37 different options for ketchup and 14 different kinds of eggs, how do I know which is the right choice for me?  When I'm looking for food that is good for my body and the environment how does one decipher between all the different claims.  Do I need organic or cage free or natural or grass-fed or Fair Trade or Salmon-Safe or certified something something?  With so many labels, a little research is for sure needed.  Are all these labels true?  Who is certifying these labels?  What are the standards? Do I need to pay extra for that?  My trips to the grocery store have become more like research missions than actually shopping.

Fortunately, I came across a great list from Grist that gives a quick-and-dirty run-down of what is important and what you can ignore.  Here's what they have to say:

These labels can't be used without independent verification: 

• USDA Organic
• Fair Trade 
• Rainforest Alliance
• Food Alliance
• Demeter Biodynamic
• Salmon-Safe
• Bird Friendly
• Certified Humane Raised and Handled
• FishWise 
• Non-GMO Project Verified
• Healthy Grown Potatoes

These should be taken with a grain of salt -- they may mean something, but they don't have to:

• Raised Without Antibiotics
• Natural
• Free Range
• Grass Fed 
• Nutri Clean Residue Free Certification
• Marine Stewardship Council

These can be used by anybody at any time and are therefore basically meaningless:

• Cruelty free
• Cage free
• Environmentally friendly
• Nature’s friend
• No chemicals
• Vegetarian fed

Grist's list is based on the full article by the Audubon Magazine that is available here.  They have advised that "[t]here’s a reason for all this green branding. Since 2003 U.S. organic food sales have more than doubled, to roughly $25 billion. The booming demand for organic foods is making greenwashing more tempting—and more lucrative—than ever before."  The Audubon article provides an explanation and description for each of the labels or (so-called) certifications listed above.

And in case you need a few more references there is a great post at Treehugger and one more from Eat Drink Better.  Take an extra 15 minutes this week, before you go shopping, and review.  Maybe even print out the list above for reference.  Not only do you want to be educated on what the truth is and what you are putting in your body, but you want to make sure you aren't paying for a BS sticker that doesn't mean anything.